Indlela yokujongana ne-Inertia yokulala, ukuba u-Groggy uziva xa uvuka

Umxholo

• Uyiphatha njani?
• Izinto zokulwa
• Icaffeine
• Ukwenza ubuchule ngobuchule
• Ukukhanya kokukhanya
• Ukulungiswa kwakhona kweshedyuli yokulala
• Ukulungelelanisa ukulala kunye nemijikelezo yakho
• Ezinye iindlela
• Ezinye iingcebiso zokulala
• Yintoni ebangela ukungalali kakuhle?
• Ziintoni iimpawu?
• Kufunyaniswa njani?
• Umgca wezantsi

Mhlawumbi uyazi imvakalelo kakuhle-grogginess ebonakala ngathi ikusinda xa uvuka ebuthongweni.

Olo lwazi lunzima emva nje kokuba uvukile kubizwa ngokuba yi-inertia yokulala. Uziva udiniwe, mhlawumbi uphazamisekile kancinane, kwaye awukulungelanga ngokupheleleyo ukubetha umhlaba ubaleke. Inokuchaphazela nabani na.

I-inertia yokulala ihlala ingahlali ixesha elide, kodwa abanye abantu bafumana inguqu ehlala ixesha elide, eyaziwa njenge-inertia yokulala ixesha elide.

Ngamanye amaxesha, abantu abafumana ubuthongo obunzima bokulala ekuseni banokuba semngciphekweni omkhulu wokudideka ngexesha lokulala bevukile, okanye ukulala benxila, uhlobo lweparasomnia.

Iiparasomnias liqela lokuphazamiseka kubuthongo okubandakanya imicimbi engafunekiyo okanye amava awenzekayo ngelixa uku:

• ndibiwe bubuthongo
• ukulala
• ukuvuka

I-inertia yokulala ayithathwa njengeparasomnia. Nangona kunjalo, inokuqinisekisa ukutyelelwa yingcali yokulala ukuba ibangela ukuphazamiseka okukhulu ebomini bakho.

Uyiphatha njani?

Ukuba ugqirha wakho ukuxilonga nge-inertia yokulala ekuseni kwaye ikubangela uxinzelelo okanye uphazamise ubomi bakho, unokufuna ukuba ufumane unyango.

Iingcebiso zikagqirha wakho zinokwahluka ngokuxhomekeke ekubeni unayo nayiphi na ingxaki yokulala, enjengokuphefumla ubuthongo.

Impilo yakho yonke kunye nendlela ophila ngayo inokudlala indima ekumiseni iingcebiso zonyango. Umzekelo, unokufuna ukunciphisa okanye ukuphelisa ukusetyenziswa kotywala.

Nangona kunjalo, ukuba ufumana ugrogginess oqhelekileyo emva kokuvuka, unokufuna ukuzama iindlela zokulwa nazo ukoyisa inkungu.

Izinto zokulwa

Kubantu abaninzi, i-inertia yokulala isenokungabi nangxaki ngokwaneleyo ukuya kugqirha. Kodwa kusafuneka ujongane neziphumo xa uvukile.

Nazi iindlela ezimbalwa ezinokunceda:

Icaffeine

Mhlawumbi sele ucinge ngale nto. Ukuba ukhe wafikelela egazini kwikomityi yekofu xa uvuka, unokuba kumkhondo olungileyo.

I-Caffeine inokukunceda ususe ezinye zefuthe lokulala inertia. Nangona kunjalo, kuya kufuneka ulumke.

Ukutya icaffeine kunokuba luncedo ngamaxesha athile kunabanye, kuba kunokuphazamisa amandla akho okulala ngexesha lakho lokulala eliqhelekileyo.

Unokucinga ngokuvela kwintonga yentsini ye-caffeine.

Isifundo se-2018 sifumanise ukuba i-caffeine gum yanceda abasebenzi abasebenza ebusuku ukuba balwe nefuthe lokulala emva kokulala. Isifundo sasinabathathi-nxaxheba aba-5 kuphela, nangona, kwaye intsini yathatha imizuzu eli-15 ukuya kwengama-25 ukuba iqale ukusebenza.

Ukwenza ubuchule ngobuchule

Ukuphumla kunokuba nje yitikiti lokukunceda uphephe ukulala ngaphakathi. Kodwa ixesha lokuphumla libaluleke kakhulu, ngokwe.

Ukulala kancinci, phakathi kwemizuzu eli-10 ukuya kwengama-20 emva kwemini, kunokukunceda ulwe ubuthongo bakho.

Abaphandi bayalumkisa ukuba olu hlobo lwephumlo olufutshane luyasebenza kuphela ukuba awukalali ngokwaneleyo. Kwaye ukuba uyawutshintsha umsebenzi, kuya kufuneka ukuba uthathele ingqalelo ixesha losuku kunye nemeko yakho yokulala yangaphambili.

Ukukhanya kokukhanya

Uphononongo lubonisa ukuba ukufumana umbono wokuphuma kwelanga kunokukunceda ukhawulezise inkqubo yokuziva ulumke ngokupheleleyo emva kokuvuka.

Ukuboniswa kukukhanya kokusa-nokuba kukukhanya kokusa okwenziwe ngebhokisi ekhanyayo- kunokukunceda uzive uphaphile kwaye ulungele ngakumbi ukwenza imisebenzi ethile.

Kungakufanelekela ukuzama, kodwa uphando olongezelelweyo luyafuneka.

Ukulungiswa kwakhona kweshedyuli yokulala

Cinga xa uzama ukulala. Ngokuka-a, izingqisho zomzimba wakho ezinesiphumo sokulala inertia.

Umzimba wakho ufuna ukulala ngexesha "lobusuku bendalo," ixesha apho isingqisho somzimba wakho sikhuthaza ukulala. Uya kuba nengxaki engakumbi yokwenza imisebenzi enzima engqondweni emva nje kokuba uvukile, ukuba uyavuka xa iwotshi yomzimba wakho ucinga ukuba kufuneka ulele.

Ukuba kunokwenzeka, zama ukunqanda ukuba uvuke kwaye ungene ngeyona nto ibalulekileyo ngexesha lobusuku bomzimba wakho.

Ukulungelelanisa ukulala kunye nemijikelezo yakho

Wonke umntu ulala kwimijikelezo, nganye nganye inezigaba ezine ezizodwa:

• I-N1 lixesha lotshintsho xa ukuphefumla kwakho, ukubetha kwentliziyo, kunye namaza engqondo ecothayo ekukungeniseni ubuthongo.
• I-N2 lixesha lokulala kancinci apho izihlunu ziphumle khona, ukubetha kwentliziyo yakho kunye nokuphefumla kancinci, kunye neliso lakho lokuma.
• I-N3 kuxa uqala ukulala ngokunzulu, kwaye amaza obuchopho bakho acotha nangakumbi.
• I-REM kukuhamba ngokukhawuleza kwamehlo. Yilapho xa uphupha ngokucacileyo kwaye udibanisa iinkumbulo ezintsha.

Ngayinye yale mijikelo ithatha malunga nemizuzu engama-90. Ukuvuka emva kokuba ube nethuba lokugqiba yonke le mijikelo, oko kuthetha ukuba emva kokuba usigqibile isigaba se-REM, kufanele (ithiyori) ikwenze uzive uhlaziyekile.

Unokusebenzisa ikhalityhuleyitha yokulala ukukunceda ufumane ukuba leliphi ixesha lokulala kunye nexesha lokuvuka eliza kukuvumela ukuba uvuke esiphelweni somjikelo.

Ingxaki kukuba, ubude bomjikelo wokulala kunzima ukuqikelela. Kwaye ukuba uvuka uyokusebenzisa igumbi lokuhlambela ebusuku, linokulahla lonke ixesha lakho.

Ke kunye nekhaltyhuleyitha, kunokuba nzima ukuvumelanisa nomjikelo wakho wokulala kwaye uvuke ngexesha elifanelekileyo.

Ezinye iindlela

Unokuzama ezinye izinto zokulwa, njengokuhlamba ubuso bakho xa uvuka okanye uqhushumba umoya obandayo ukuze uzenzele.

Ezinye izazinzulu ziphanda nokusetyenziswa kwesandi, esinokubandakanya ingxolo okanye umculo, ukuphucula ukusebenza komntu xa evuka.

Kodwa isikelwe umda kwezi ntlobo zamanyathelo.

Ezinye iingcebiso zokulala

Ingaba uhlala ufumana i-inertia yokulala okanye cha, ukufumana ucoceko oluhle lokulala luhlala luluvo oluhle. Inokukunceda ufumane inani lokuphumla olifunayo ukuze usebenze kakuhle kwaye uzive ulungile.

Cinga ngeendlela ezimbalwa:

• Misela inkqubo yesiqhelo yokulala ukukunceda ukhululeke kwaye uphumle. Unokumamela umculo othambileyo okanye ufunde amaphepha ambalwa encwadini.
• Gcina ishedyuli yokulala rhoqo. Oko kukuthi, cwangcisa ukulala ngexesha elifanayo ngokuhlwa kunye nokuvuka ngexesha elifanayo ntsasa nganye.
• Cima zonke izixhobo zombane ubuncinci imizuzu engama-30 ngaphambi kokulala. Abanye abantu bakufumanisa ukuba kulula ukubanikezela izixhobo ze-elektroniki, kubandakanya iipilisi, iilaptops, kunye neethelevishini, ukuba bazigcina ziphelele kwigumbi lokulala.
• Musa ukusela ikofu okanye ezinye iziselo ezine-caffeine ngokuhlwa ngaphambi kokulala.
• Gcina igumbi lakho lokulala lipholile kwaye limnyama, ezinokukunceda uphumle kwaye ulale ngcono.
• Kuphephe ukusela nantoni na enotywala ngaphambi kokulala. Nangona iglasi yewayini inokukwenza ukuba ulale, utywala bunokubuphazamisa ubuthongo bakho, ngakumbi ukulala kwe-REM kubalulekile kwimemori.
• Musa ukutya isidlo esikhulu kufutshane nexesha lokulala. Kodwa ukutya okulula okulula ngexesha lokulala kunokunceda, ukuba ulambile. ukuba ukutya okuthile, njengobisi, iitsheri zetart, kunye ne-kiwifruit, zineempawu zokukhuthaza ukulala.

Yintoni ebangela ukungalali kakuhle?

oonobangela abanokubakho bokungalali kakuhle, kwaye bacebise ngezimvo ezimbalwa:

• Amanqanaba aphezulu amaza e-delta: La maza ombane kwingqondo adityaniswa nobuthongo obunzulu. Iinzululwazi zinokulinganisa umsebenzi wombane kwingqondo nge-electroencephalogram (EEG). Ayisiyiyo kuphela into yokuba abantu abalele inertia banamazinga aphezulu amaza e-delta, kodwa kunye namaza e-beta ambalwa, ahambelana nokuvuka.
• Ukuvuselelwa kwengqondo kancinci: ikwacebisa ukuba kunokubakho ukucothisa okuthe chu kwamalungu athile engqondo emva kokuvuka, kubandakanya imimandla yangaphambili yecortex ejongene nomsebenzi wokulawula.
• Ukuhamba kwegazi kancinci kwingqondo: Kukho lag ngexesha elithathayo ukuze ukuhamba kwegazi kwengqondo kukhawuleze emva kokuvuka.

Ziintoni iimpawu?

Ingaba uvuka kwi-nap okanye ubusuku bokulala, iimpawu ze-inertia yokulala zifana kakhulu.

Uziva uyozela kwaye umile. Unokuba neengxaki zokugxila okanye ukwenza unxibelelwano. Okanye, unokubatshangatshangisa abanye abantu ngelixa uthambisa amehlo akho okanye uzenzele ikomityi yekofu.

Ngoku, ziindaba ezimnandi. Ngokwesiqhelo, i-inertia yokulala iyanyamalala emva kwemizuzu engama-30, ngokwe-a.

Ngapha koko, ngamanye amaxesha inokunyamalala kwisithuba semizuzu eli-15. Nangona kunjalo, oko ezinye izazinzulu zikubiza ngokuba "kukuchacha ngokupheleleyo" kuthatha malunga neyure ukufezekisa- kwaye ingaqhubeka ukuphucula kwisithuba seeyure ezi-2.

Kufunyaniswa njani?

Ukulala ekuseni kakhulu, okuchaphazela abantu abadala kunye nolutsha, kunokuhlala ixesha elide kwaye kuphazamise ukubanakho kwakho ukuya emsebenzini okanye esikolweni ngexesha.

Kulapho unokufuna ukubona ugqirha, ngakumbi onobuchwephesha bokuphazamiseka ebuthongweni.

Isifundo sokulala sinokubonelela ngakumbi ngeendlela zakho zokulala kunye nezinto ezinegalelo kuzo.

Ugqirha wakho unokukubuza malunga nezinto ezinokuthi zibe negalelo ekuvukeni kokulala, njenge:

• uxinzelelo
• ezinye iingxaki zokulala
• ukuphazamiseka koxinzelelo
• amayeza owasebenzisayo
• Ukuhamba ebusuku okanye ukutshintsha umsebenzi onokuba nefuthe elibi kubuthongo bakho

Umgca wezantsi

Ukuba awuyifumani i-inertia yokulala rhoqo, okanye igrogginess yakho ekuvukeni ihlala ithamba ngokukhawuleza, ngekhe ufune ukukhathazeka ngayo.

Okanye, unokujonga ukuba ingaba iindlela ezimbalwa ezilula, njengokuphuza isiselo esine-caffeine ekuseni okanye ukucwangcisa i-nap emfutshane, kunokunceda.

Ukuba unengxaki yokususa i-grogginess kunye nokuphazamiseka kwayo kunye nokukwazi kwakho ukuqhubeka nemisebenzi yakho yemihla ngemihla, thetha nogqirha wakho. Unokufumana inzuzo ngokubona ingcali yokulala.