Ulala njani xa udiniwe kodwa unentambo

Umxholo

• Ukude ndilale...
• Ekuseni...
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Uyazama kodwa awukwazi ukulala, kwaye oko kunyusa amanqanaba oxinzelelo. Emva koko, ngosuku olulandelayo, udiniwe kodwa uyangcangcazela ngamandla emithambo-luvo (enkosi, ngaphandle koxinzelelo lwehormones).

Esi sicwangciso siya kukunceda ekugqibeleni ulale kwaye emva koko ubuyisele ibhalansi kusasa, ukuze ungavumeli ukungonwabi kwakho ebusuku kunye nosuku lwakho. (Ngakumbi apha: Usuku olugqibeleleyo lokulala ubusuku obukhulu)

Ukude ndilale...

Ngaba uziva unexhala? Umzimba udiniwe, kodwa uxinezelekile? Jonga ixhala lakho ngezi zinto ziphefumlayo- kunye nezolawulo lomzimba:

• Ukuphefumla kweyoga: Zama enye indlela yokuphefumla ngekhala okanye ukuphefumla emqaleni, okunokunceda ukuthomalalisa inkqubo yemithambo-luvo, ingqondo kunye nomzimba.
• Ukulala ngaphambi kokulala: Ezi zoluleko zangaphambi kokulala kunye ne-yoga poses zinokunceda ukunciphisa uxinzelelo lwemisipha, oluya kunceda umzimba wakho (ngoko ingqondo) uphumle ebuthongweni. (Kwaye, ewe, kufanelekile ukuhlala phezulu kwaye ukhanyise izibane. Ngamanye amaxesha ukuseta kwakhona kunokukunceda ulale, nawe.)
• Ukucamngca:Imizuzu nje engama-20 yokucamngca ngengqondo inokukunceda ukuba ulale, ngokophando. Ukuba uyayenza ebhedini, usenokungafuneki kangako ukuba unganqumama.
• Ukubhalwa kweendaba: Ukuba ingqondo yakho ayizukuyeka ukukhupha iingcinga, izimvo kunye noxinzelelo, zibhale phantsi. Ukupapashwa ngaphambi kokulala kunokukunceda ulale ngcono.

Ekuseni...

1. Qala nge-10 imizuzu ye-zen.

Chitha imizuzu embalwa kusasa xa uhamba ngokucamngca okanye ngeyoga. USara Gottfried, M.D., umbhali ka: Ukutya komzimba.

Emva kwexesha, hamba-hamba nomhlobo wakho. "Uphononongo lubonise ukuba ngaphandle ngaphandle nje kwemizuzu eyi-10 kathathu ngeveki kuyinciphise kakhulu i-cortisol," utshilo. Kwaye unxibelelwano lwentlalo lusebenzisa i-oxytocin, ihomoni ekhusela ingqondo yakho kuxinzelelo. (Idibeneyo: Le yeyona nkcazo yokwenene "yokulala kamnandi ebusuku")

2. Nciphisa icaffeine.

Ukuba ufuna ngokwenene ukuphelisa imvakalelo ediniweyo kodwa enocingo, thatha ikhefu kwikofu, utsho uRocio Salas-Whalen, M.D., i-endocrinologist eNew York. Eli nyathelo lilula liya kuphucula ukulala kwakho kwangoko, kwaye isiphumo siya kuba sikhulu ngakumbi emva kweveki okanye ezimbini ngaphandle kweJava. Ukuba i-detox iyonke ibonakala ngathi ininzi kakhulu, uGqr Gottfried ucebisa ukutshintshela kwi-tea eluhlaza okanye i-matcha, ene-caffeine encinci kwikomityi nganye. Cwangcisa iimagi ezimbini ngosuku. (Idibeneyo: Ngaba iCaffeine iguqula i-Monster?)

3. Zama imifuno elungelelanisa uxinzelelo.

Cinga ngokuthatha i-adaptogens, ngamalungiselelo amayeza athathwe kwizityalo. "Bacingelwa ukuba balamle ukuphendula koxinzelelo lomzimba kwaye balawule ukuveliswa kwamahomoni afana ne-cortisol, ekunceda uhlale ulungelelene," utshilo uGqirha Salas-Whalen. U-Rhodiola lukhetho oluhle, yena kunye noGqr Gottfried bathi. Yifumane kwiHum Big Chill (Yithenge, $ 20, sephora.com). Soloko ujonga nogqirha wakho ngaphambi kokuqala into entsha. (Eyeleleneyo: Ngaba iMelatonin inokukunceda ulale ngcono?)

Imagazini yoBume, ngo-Okthobha u-2019

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