Le Yeyona Nkcazelo "Yokulala Okulungileyo"

Umxholo

• 1. Awusebenzi ebhedini yakho
• 2. Ulala ngemizuzu engama-30 okanye ngaphantsi
• 3. Awuvuki ngaphezu kwesihlandlo esinye ngobusuku
• 4. Awuvuki ngaphezulu kwemizuzu engama-20 ebusuku
• Uphengululo lwe

Uyivile amaxesha ngamaxesha: Ukulala ngokwaneleyo yenye yezona zinto zibalaseleyo onokuzenza kwimpilo yakho. Kodwa xa kufikwa ekubambeni i-zzz, ayisiyiyo nje malunga nenani leeyure ongena ebhedini. I umgangatho ubuthongo bakho bubalulekile njengoko ubungakanani-Ukuthetha ukufumana eyakho eyimfuneko iiyure ezisibhozo ayizukubaluleka ukuba bekungekho "ukulala" okuhle. (Le yingxaki eqhelekileyo. Isinye kwisithathu sabasetyhini abafumani umgangatho owaneleyo wokuvala amehlo, ngokutsho kwedatha yamva nje evela kwi-CDC.) Kodwa yintoni kanye kanye eyenza ukulala "okulungileyo" kuthetha? Isayensi ineempendulo: I-National Sleep Foundation (NSF) isanda kukhupha ingxelo, epapashwe kwi Ukulala impilo, Eyabeka izalathi eziphambili zekhwalithi yokuvala iliso.

"Kwixesha elidlulileyo, besichaza ukulala ngeziphumo ezibi kubandakanya ukungoneliseki kokulala, nto leyo ibiluncedo ekuchongeni isifo esisisiseko," utshilo umnikeli uMaurice Ohayon, MD, Ph.D., umlawuli weZiko loPhando lwe-Epidemiology eStanford. . "Ngokucacileyo eli ayilo bali lipheleleyo. Ngaleli nyathelo, ngoku sikwindlela ebhetele yokuchaza impilo yokulala."

Apha, izinto ezine eziphambili "zokulala ubusuku obuhle" njengoko kumiselwe ziingcali zokulala.

1. Awusebenzi ebhedini yakho

Enkosi kumacwecwe aphathwayo kunye neefowuni, iibhedi zethu ziye zaba zezingqengqelo. Kodwa ii-binges zeNetflix kunye nokuthumela imiyalezo kumhlobo wakho osenyongweni azibali njengokubuyisela umzimba wakho. I-NSF icebisa ukuba ubuncinci iipesenti ezingama-85 zexesha elipheleleyo olichitha ebhedini yakho lichithwe ngokusnuza. Ukuba kuya kufuneka usebenzise ifowuni yakho ebhedini, zama la maqhinga ama-3 wokusebenzisa itekhnoloji ebhedini ngokulala ubuthongo.

2. Ulala ngemizuzu engama-30 okanye ngaphantsi

Phantse isinye kwisithathu sabantu sithatha ixesha elingaphezulu kwesiqingatha seyure ukulala ubusuku ngabunye, ngokwe-NSF yokulala eMelika yonyaka. Ukuthatha eli xesha lide ukuze ucoceke yenye yeempawu zokuphuthelwa kunye nokunye ukuphazamiseka kokulala, bayachaza. Zininzi izinto ezinokuchaphazela ukukwazi kwakho ukulala-ixhala, ukudakumba, ukwenza umthambo ngokusondeleyo kakhulu ukuya kulala, ukungazilolongi ngokwaneleyo emini, ukukhanya kwelanga kunye nokutya okungenamsoco ngokuhlwa, ukubala nje ezimbalwa. Ke kubalulekile ukuba uqaphele ukuba yintoni ekugcinayo kwaye uyilungise. (Jonga ezi zinto zintandathu zikhohlakeleyo ezinokugcina uphaphile.)

3. Awuvuki ngaphezu kwesihlandlo esinye ngobusuku

Akukho nto iphazamisa njengokulala ngexesha kwaye ngokuvuya ukhukuliseka ukuya kwi-dreamland ... kuphela ukuvuswa ezinzulwini zobusuku. Ezinye iziphazamiso awunakuzilawula, ezifana nokukhala komntwana okanye ikati yakho ehleli emqamelweni wakho. Kodwa ukuba uvuka ngaphandle kwesizathu esibonakalayo okanye uvuswa ngokulula zizandi eziqhelekileyo ngaphezu kwesinye ngobusuku bonke, luphawu lokuba ubomi bakho bokulala buhlungu.

4. Awuvuki ngaphezulu kwemizuzu engama-20 ebusuku

Xa uvuka ezinzulwini zobusuku, uhlala ixesha elingakanani? Abanye abantu banokutsibela ebuthongweni emva kokuqinisekisa ukuba ingxolo eyoyikisayo yayingenguye umgqobhozi, kodwa abanye baphosa kwaye bajika ubusuku bonke. Ukuba kukuthatha ngaphezu kwemizuzu engama-20 ukuba ubuyele ebuthongweni, nokuba siyintoni na isizathu sokuba uvuke, umgangatho wakho wokulala uya kubandezeleka. Zama ezi ngcebiso ukuba uphinde ulale ngokukhawuleza. Kwaye ukuba ezo azisebenzi, khangela olu luhlu lwezona zincedisi zokulala zendalo.

Uphengululo lwe