Isibali sokubala: Ndifuna ukulala ixesha elingakanani?
Umxholo
Ukucwangcisa ukulala kakuhle ebusuku, kuya kufuneka ubale ukuba yeyiphi imijikelezo emizuzu engama-90 ekufuneka ulale kuyo ukuze uvuke ngalo mzuzu umjikelo wokugqibela uphela kwaye uvuke ukhululeke ngakumbi, unamandla kunye nomoya odlamkileyo.
Jonga ukuba leliphi ixesha ekufuneka uvuke ngalo okanye ulale ukuze ulale kamnandi usebenzisa le khaltyuleyitha ilandelayo:
Usebenza njani umjikelo wokulala?
Umjikelo wokulala ungqinelana neseti yamanqanaba okulala aqala ukusukela ngexesha umntu elele kwaye esiya kwinqanaba lokulala le-REM, elilelona xesha lokulala linzulu kwaye liqinisekisa obona buso bupholileyo kunye nokuphumla, nangona kunzima ukufikelela Elo nqanaba lokulala.
Umzimba uhamba ngemijikelezo eliqela ukusuka kwi-90 ukuya kwi-100 imizuzu kumjikelo kwaye ngesiqhelo i-4 ukuya kwi-5 imijikelezo iyafuneka ngobusuku bonke, ehambelana neeyure ezisi-8 zokulala.
Ngawaphi amanqanaba okulala?
Kukho izigaba ezi-4 zokulala, zezi:
- Ukulala kancinci-isigaba 1, Esisigaba esilula kakhulu kwaye sihlala malunga nemizuzu eli-10. Eli nqanaba liqala okoko umntu avale amehlo, nangona kunjalo kunokwenzeka ukuba uvuke ngokulula nangasiphi na isandi;
- Ukulala kancinci-isigaba 2, ehlala malunga nemizuzu engama-20 kwaye kwesi sigaba umzimba sele ukhululekile, kodwa ingqondo ihlala isebenza kwaye, ke ngoko, kusenokwenzeka ukuba uvuke ngeli xesha lokulala;
- Ubuthongo obunzulu - isigaba 3, apho izihlunu zikhululeke ngokupheleleyo kwaye umzimba awuthatheki kangako yimisindo okanye iintshukumo, okwenza ukuba kube nzima ukuvuka, kwaye kwesi sigaba kubaluleke kakhulu ekuvuseleleni komzimba;
- Ukulala kwe-REM-isigaba 4, ekwabizwa ngokuba sisigaba sokulala esinzulu, sisigaba sokugqibela kumjikelo wokulala kwaye sihlala malunga nemizuzu eli-10, ukuqala kwimizuzu engama-90 emva kokulala.
Kwinqanaba le-REM, amehlo ahamba ngokukhawuleza okukhulu, ukubetha kwentliziyo kuyanda kwaye kuvela amaphupha. Kunzima ukufezekisa ukulala kwe-REM kwaye, ke ngoko, kubalulekile ukunciphisa ukukhanya okukuko kwaye ungasebenzisi iselfowuni okanye ikhompyuter yakho ngaphambi kokuba ulale, kuba ngale ndlela kunokwenzeka ukuba ufike kwi-REM ngokulala ngokulula. Bona ngakumbi malunga nokulala kwe-REM.
Kutheni sifuna ukulala kakuhle?
Ukulala kakuhle kubalulekile ekusebenzeni kakuhle komzimba, njengoko kusebudeni bokulala apho umzimba ukwazi ukubuyisa amandla, ulawule inqanaba lamahomoni aliqela abalulekileyo ekusebenzeni kakuhle komzimba kunye nokwenza ngcono imetabolism. Ukongeza, kuxa ulele apho kukho ukudityaniswa kwezinto ezifundiweyo emini, kunye nokulungiswa kwethishu kunye nokomeleza amajoni omzimba.
Ke, xa ungalali kamnandi ebusuku, kunokwenzeka ukuba ube neziphumo ezithile, ezinje ngokutshintsha kwemozulu, ukonyuka kokudumba emzimbeni, ukunqongophala kwamandla kunye nokomelela komzimba, umzekelo, ukongeza ekwandiseni umngcipheko zokuphuhlisa ezinye izifo, njengokutyeba kakhulu, isifo seswekile kunye noxinzelelo lwegazi, umzekelo. Jonga ezinye izizathu zokuba kufuneka silale ngcono.