Ufuna iiyure ezingakanani zokulala?

Umxholo

• Kubaluleke kakhulu kwiMpilo elungileyo
• Ukungayikhethi ngokokubaluleka kwayo kuneziphumo ezibi zeMpilo
• Ukulala kangakanani okudingayo kuxhomekeke kwizinto ezininzi
• Ubuso bemvelo
• Umgangatho wokulala
• Iingcebiso zokulala okungcono
• Umgca osezantsi
• Ukulungiswa kokutya: Ukutya ukuze ulale ngcono

Ukulala kubaluleke kakhulu kwimpilo yakho.

Nangona kunjalo, xa ubomi buxakekile, ihlala iyinto yokuqala yokungahoywa okanye ukuncama.

Oku kubi kuba ukulala kakuhle kubalulekile kwimpilo elungileyo njengokutya ukutya okusempilweni okanye ukwenza umthambo ngokwaneleyo.

Funda ukuze ufunde ukuba kutheni ukulala kubaluleke kakhulu kwimpilo yakho kwaye kufuneka ukuba ufumane malini ubusuku ngabunye.

Kubaluleke kakhulu kwiMpilo elungileyo

Ukulala kungaphezulu nje kokuba umzimba nengqondo yakho uphumle. Ngapha koko, ngelixa ulele, umzimba wakho usebenza nzima.

Ngeli xesha, umzimba wakho wakha izihlunu okhe wazinxiba emini kwaye ucoca iiplathi eziyingozi kunye nenkunkuma eveliswa kwingqondo. Ezi ziinkqubo ezibalulekileyo ezigcina ingqondo kunye nomzimba wakho usebenza ngokufanelekileyo ().

Ingqondo yakho ikwaqhubekeka kwaye iphendule kwiimvakalelo ezibalulekileyo kunye namava ukusuka kumhla kwaye uzibophelele kwimemori ().

Ukulala kubalulekile ekulawuleni iimvakalelo zakho. Ngapha koko, ukulala ungavumelekanga ubusuku obunye kuphela kunokunyusa impendulo yakho kwiimvakalelo ezingalunganga ngama-60% ().

Ukungathethi, ukungabikho kwayo kwenza ukuba kube nzima emzimbeni wakho ukulawula izinto ezibalulekileyo njengokulawula ukutya, amajoni akho omzimba, ukusebenza kakuhle komzimba kunye nokukwazi kwakho ukugcina ubunzima bomzimba obuqhelekileyo (,).

Okokugqibela, ukulala kudlala indima ebalulekileyo kulawulo lwesingqisho sakho se-circadian, okanye iwotshi yangaphakathi.

Le wotshi yangaphakathi isebenza malunga neshedyuli yeeyure ezingama-24 kwaye ilawula xa uziva uphaphile kwaye ulele. Inokukunceda ukulawula izinto ezinje ngemetabolism, ukusebenza komzimba kunye nokudumba (5,).

Ukungalali ngokwaneleyo, ukulala ngamaxesha angaqhelekanga emini kunye nokukhanya okuqaqambileyo ebusuku kunokulahla le wotshi yangaphakathi kunye neenkqubo ezininzi ezilawulayo ().

Ngelixa usenokucinga ukuba ufumana ukuphumla ngokwaneleyo, ayilulo lonke ubuthongo olwenziwe lalingana. Ayisiyiyo kuphela ukuba kubalulekile ukwanela busuku ngabunye, kodwa kukwabalulekile ukulala okusemgangathweni.

Nangona kunjalo, akukho nkcazo yendawo yonke yokulala esemgangathweni.

Nangona kunjalo, inokuchazwa njengokuthatha ixesha elide ukulala, uvuka kangaphi ebusuku, uphumle kangakanani ngosuku olulandelayo okanye lingakanani ixesha olichitha kumanqanaba ohlukeneyo okulala ().

Kungenxa yokuba ukulala kakuhle kuyimfuneko kwiinkalo ezininzi zempilo elungileyo, kuya kufuneka wenze ngokwaneleyo ubusuku ngabunye kwindawo ephambili.

Ukufumana ubuthongo obaneleyo ngokwaneleyo kwizizathu ezahlukeneyo, kubandakanya ukugcina amajoni akho omzimba kunye nokusebenza komzimba, ukulungisa iinkumbulo zosuku kunye nokugcina ubunzima bomzimba obuqhelekileyo.

Ukungayikhethi ngokokubaluleka kwayo kuneziphumo ezibi zeMpilo

Kuqikelelwa ukuba phantse isinye kwisithathu sabantu abadala kunye nesibini kwisithathu sabafundi bezikolo eziphakamileyo abafumani ukulala ngokwaneleyo ubusuku ngabunye ().

Ngelishwa, ukungalali ngokwaneleyo kumgangatho olungileyo kunokubangela ingozi engakumbi kunokuziva udiniwe.

Ukuba ulala-ubuthongo, awunako ukwenza izigqibo ezifanelekileyo, ubuncinci bokuyila kwaye kunokwenzeka ukuba ubandakanyeke kwingozi yemoto okanye ufe usemncinci (,).

Oku kunokuba ngokuyinxenye ngenxa yokuba ukungalali ngokwaneleyo kungonakalisa ukusebenza kwakho kwengqondo.

Olunye uphononongo lufumanise ukuba ukufumana iiyure ezintlanu kuphela ubusuku ngobusuku obuninzi ngokulandelelana kunciphisa ukusebenza kwengqondo kwinqanaba elifanayo nokusela utywala ngokwaneleyo ukuba ube nomxholo wotywala egazini we-0.06 ().

Njengokuba oko kwakunganelanga, ukulala kakubi kunokukwenza uzive ungalunganga, ungavelisi kakhulu kwaye uziphathe kancinci emsebenzini (,).

Okubi nangakumbi, ukufumana umgangatho olungileyo okanye ukungalali ngokwaneleyo kwandisa amathuba okuba nezifo ezinganyangekiyo njengokutyeba kakhulu, isifo sentliziyo okanye isifo seswekile (,,,).

Kwaye kuba lixesha apho umzimba wakho ususa inkunkuma kunye namacwecwe anobungozi kwingqondo, isenokuba sisizathu sokuba ukulala kakubi kubonakale kunxulunyaniswa nomngcipheko owandayo wesifo se-Alzheimer's ().

Ukungalali ngokwaneleyo kunxulunyaniswa neziphumo ezibi ezininzi, kubandakanya ukugxila okungalunganga kunye nokwenza izigqibo kunye nomngcipheko ophezulu wesifo sentliziyo, ukutyeba kakhulu, isifo seswekile kunye ne-Alzheimer's.

Ukulala kangakanani okudingayo kuxhomekeke kwizinto ezininzi

Wonke umntu uneemfuno ezizodwa kunye nezinto azikhethayo, kwaye impendulo yokuba ulala kangakanani ufuna eyahlukileyo.

Nangona kunjalo, inani lokulala olifunayo ebusuku nganye lixhomekeke kakhulu kubudala bakho.

Izindululo ezisemthethweni zexesha lokulala zaphulwe liqela leminyaka (14):

• Abantu abadala abadala (65+): Iiyure ezi-7 ukuya kwezi-8
• Abantu abadala (18-64 iminyaka): Iiyure ezi-7 ukuya kwezi-9
• Abafikisayo (14-17 iminyaka): 8-10 iiyure
• Abantwana besikolo (6-13 iminyaka): 9-11 iiyure
• Abasaqala isikolo (iminyaka emi-3 ukuya kwengama-5): Iiyure eziyi-10-13
• Iintsana (1-2 iminyaka): Iiyure ezili-11–14
• Iintsana (iinyanga ezi-4–11): 12-15 iiyure
• Iintsana (iinyanga ezi-0 ukuya kwezi-3): 14-17 iiyure

Nangona kunjalo, abanye abantu banokufuna ukulala okungaphezulu okanye okungaphantsi kunokuba kucetyiswa ngokubanzi, kuxhomekeka kwezi zinto zilandelayo.

Ubuso bemvelo

Imfuza yenye yezinto ezimiselweyo malunga nokuba ufuna ukulala iiyure ezingakanani ebusuku.

Olunye utshintsho kwimfuza lunokuchaphazela ukuba kufuneka ulale ixesha elingakanani, ngaliphi ixesha losuku okhetha ukulala ngalo kunye nendlela ophendula ngayo kukungalali ().

Umzekelo, abo banoguquko kwimfuzo ethile bahamba kakuhle ngeeyure ezintandathu, ngelixa abantu ngaphandle kwayo bedinga iiyure ezisibhozo, ngokomndilili ().

Kwaye abantu abathwele olunye uguquko kwimfuzo bachaphazeleka kakubi kukungalali okanye amava obuthongo obunzulu ().

Ngelishwa, ukwakheka kwemfuza ayisiyonto onokuyitshintsha, kwaye akukho ndlela isebenzayo yokwazi ukuba uphethe enye yezi nguquko.

Ke ngoko, kubalulekile ukuba unake nje indlela oziva ngayo ukumisela ukuba ufumana inani elifanelekileyo lokulala.

Umgangatho wokulala

Umgangatho wokulala kwakho unokuchaphazela nokuba ufuna kangakanani.

Ukuba umgangatho wakho wokulala uphantsi, unokufumanisa ukuba usaziva udiniwe emva kokufumana oko kufanele kuthathelwe ingqalelo ngokwaneleyo.

Kwelinye icala, ukuba ufumana ukulala okusemgangathweni, unokukwazi ukulawula ngcono ngokuncinci.

Izifundo ezininzi zifumanise ukuba ixesha lokulala elifutshane, kunye nokulala okungalunganga, linoxanduva lwezinto ezininzi ezinxulumene nokulala (,,,).

Ke ngoko, akubalulekanga ukuba kugxilwe ekulaleni ngokwaneleyo, kodwa nasekulaleni ngokwaneleyo.

Ukongezelela, ezininzi iingxaki zokulala eziqhelekileyo zinokuba nefuthe elibi kumgangatho wakho wokulala, njenge. Ukuba uhlala uziva ngathi awulali kakuhle okanye udiniwe kakhulu kwaye awazi ukuba kutheni, licebo elihle ukujonga ugqirha wakho.

Ukulala kangakanani okudingayo kuxhomekeke kwizinto ezininzi ezahlukeneyo, kubandakanya iminyaka yakho, ufuzo kunye nendlela olala ngayo ebusuku. Nangona kunjalo, iiyure ezingama-7 ukuya kwezi-9 ngobusuku zilungele uninzi lwabantu abadala.

Iingcebiso zokulala okungcono

Kuba umgangatho ubalulekile, zama ukuqinisekisa ukuba ulele kakuhle ubusuku bonke.

Nazi iingcebiso ezimbalwa zokuphucula ukulala kwakho:

• Landela ishedyuli yesiqhelo: Ukulala ngexesha elifanayo busuku ngabunye kunceda ukulawula iwotshi yakho yangaphakathi. Ukulandela ishedyuli yokulala ngokungaqhelekanga kunxulunyaniswe nomgangatho wokulala ongalunganga kunye nexesha (,).
• Yenza ixesha lokulala elizolileyo: Ukwamkela indlela yokuphumla ngaphambi kokulala kunokukunceda ungene kwimeko yokulala. Umzekelo, ukumamela umculo opholileyo kubonisiwe ukunceda ukuphucula umgangatho wokulala kumaqela athile ().
• Yenza indawo efanelekileyo: Ukulala kwigumbi elizolileyo, elimnyama kubushushu obutofotofo kunokukunceda ulale ngcono. Ukusebenza kakhulu ngaphambi kokulala, ukufudumala kakhulu okanye kwindawo enengxolo kunxulunyaniswa nokulala okungalunganga (,).
• Nciphisa icaffeine, utywala kunye nenicotine: Izifundo zidibanise icaffeine, utywala kunye nokusetyenziswa kwe-nicotine kumgangatho wokulala ohlwempuzekileyo. Zama ukuyiphepha icaffeine emva kwemini nangokuhlwa (,,,).
• Nciphisa ukusebenzisa kwakho i-elektroniki: Ukusetyenziswa gwenxa kweeselfowuni kunye nezinto ze-elektroniki kunxulunyaniswa nomgangatho wokulala ombi. Nokuba ukuvezwa kwezibane zegumbi eliqaqambileyo ngaphambi kokulala kunokuchaphazela kakubi ukulala kwakho (,).
• Sebenza ngakumbi: Izifundo zibonise ukuba ukungasebenzi kunxulunyaniswa nokungalali kakuhle, kwaye ngokuchaseneyo, ukwenza imithambo emini kunokukunceda ulale ngcono ebusuku (,,,).
• Ziqhelise ukucamngca: Ukucamngca kunye noqeqesho lokuphumla kunokunceda ukuphucula umgangatho wokulala kunye nokusebenza kwengqondo, nangona uphando lungacacanga (,,,).

Ukulala kakuhle kubalulekile ukuhlala usempilweni kwaye uphumle. Imikhwa njengokunciphisa icaffeine kunye nokulala iiyure eziqhelekileyo kunokunceda.

Umgca osezantsi

Isixa sokulala osifunayo siyahluka kumntu ngamnye kwaye sichaphazeleka kwizinto ezininzi. Nangona kunjalo, kuninzi lwabantu abadala, iiyure ezingama-7 ukuya kwezi-9 ngobusuku bonke lelona lixa lifanelekileyo.

Nika ingqalelo kwindlela oziva ngayo emini ukumisela ukuba ufumana inani elifanelekileyo kuwe.

Ukuba ulele ngokwaneleyo, kuya kufuneka uzive uphaphile kwaye unamandla emini. Ukuba ufumanisa ukuba uyonqena okanye uhlala udiniwe, kuya kufuneka ulale ngakumbi.

Ukwenza okuninzi ngexesha lokulala, yenza imikhwa elungileyo, njengokunciphisa ikhafeyini kunye nokusela utywala, ukulandela ishedyuli yokulala rhoqo kunye nokudala indawo efanelekileyo yokulala.

Ukulungiswa kokutya: Ukutya ukuze ulale ngcono