Indlela Ishedyuli Yobuthongo obuphambeneyo obukucinezela ngayo

Umxholo

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Umthetho weeyure ezisibhozo zokulala ngumthetho wezempilo wegolide ekucingelwa ukuba unokugobeka. Ayinguye wonke umntu ofuna isibhozo esiqinileyo (UMargaret Thatcher edume wabaleka U.K. ezine!); abanye abantu (ndibandakanyile) bafuna ngaphezulu; kwaye nini ufaka ezo yure (ukusuka ngentsimbi ye-10 ukuya kweyesi-6 kusasa okanye ngo-1 ekuseni ukuya ku-9 kusasa) ayibalulekanga njengokuzigawula nje. Isingqisho somntu wonke sahlukile, ngapha koko, akunjalo? Kwaye iingcali ezininzi zokulala ziya kukuxelela ukuba i-ol' "i-zzz yakho engcono kakhulu iza ngaphambi kobusuku bobusuku" i-mantra ayinyanisekanga. (Ngaba ufuna isicwangciso sobusuku esingcono? Landela la manyathelo ali-12 okulala okungcono.)

Siyazi kwakhona ukuba umsebenzi wotshintsho yi-b-a-d-yomzimba wakho, impilo yengqondo, kunye nokuba sempilweni ngokupheleleyo. Kubi kakhulu, enyanisweni, ukuba uMbutho wezeMpilo weHlabathi (i-WHO) uyibeka njenge-carcinogen. Ke ayothusi into yokuba uphando lwakutsha nje oluvela eFrance ludibanise iminyaka eli-10 yokusebenza iiyure ezothusayo (a la, ubusuku bokutshintsha) ukuya kwiminyaka eyi-6.5 yokuhla kwengqondo okunxulumene nobudala. (Ouch.) Awunakukhathazeka malunga nokungena emva kobumnyama? Isifundo esitsha sifumanise ukuba iintsuku ezingama-50 ze nayiphi na Ishedyuli engaqhelekanga (oko kuthetha ukulala edlulileyo ezinzulwini zobusuku okanye ukuvuka ngaphambi kwentsimbi yesi-5 kusasa) kwakudityaniswa nemirhumo yengqondo ebalulekileyo kunye neminyaka engama-4.3 yokuhla kwengqondo okunxulumene nobudala. Iindaba ezimbi ngeentaka zokuqala kunye neebhokhwe zasebusuku, ngokufanayo.

“Ukulala nokuvuka ngala maxesha kunoxinzelelo olukhulu emzimbeni,” utshilo uChris Winter, MD, kunye nomlawuli wezonyango kwiziko lezonyango likaMartha Jefferson Sleep Medicine eCharlottesville, VA. Kwaye uxinzelelo lunokubangela i-cortisol-kwaye inokubakho kwe-atrophy yezakhiwo ezithile kwingqondo (njengehippocampus), uyongeza. Enye into ekufuneka uyiqwalasele: Lonke olo xinzelelo lunokwandisa ubunzima, isifo seswekile, kunye noxinzelelo lwegazi-zonke ezi zinokuchaphazela ukuqonda.

Umgaqo omhle wesithupha: "Emva kwexesha siye kulala-ukuba kufuneka sivuke ngexesha elithile - ngakumbi uxinzelelo lokungalali kakuhle okanye ukungalali ngokwaneleyo, okunokuba nemiphumo yokwenyani emizimbeni yethu ekuhambeni kwexesha. ubusuku kanye ngonyaka; akukho biggie. Kwenze ubusuku obuninzi kunokuba kungenjalo; iindaba ezimbi. " Ke yintoni intombazana enokuyenza ukuba ishedyuli yakhe yokulala iyi-wonky encinci? Landela iingcebiso ezintathu zasebusika, ngezantsi.

1. Rack up iiyure-nanini na unako. Uninzi lwabasebenzi beeshifti balala iiyure ezi-5 ukuya kwezi-7 ngaphantsi kwabasebenzi bemini ngeveki, eyindlela yokufumana iintlekele zempilo.

2. Zama ukudibanisa ubusuku / kusasa ekuseni kunye. Ukutshisa ikhandlela ezinzulwini zobusuku emsebenzini ngobusuku obumbalwa kule veki? Ngaba uneminxeba embalwa yokuvuka ngaphambi kokusa? Eyona nto ingcono ukucwangcisa iintsuku ezimbalwa zeeyure zokulala ezingaqhelekanga endaweni yokubuyela emva naphambili kunye neshedyuli engaqhelekanga.

3. Wukhathalele umzimba wakho. Nokuba udiniwe, udiniwe, okanye udiniwe, yitya ngokufanelekileyo kwaye uzilolonge. Sithembe: Iziqhamo, imifuno, kunye nokuncinci njengokuhamba ngokuhlwa kuya kuhlala kukushiya uzive ungcono kune-drive-thru.

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