Iindlela ezili-12 zokuLungisa iShedyuli yakho yokulala

Umxholo

• 1. Lunga ngokukhanya
• Ziqhelise ukuphumla
• 3. Tsiba ikhefu
• 4. Yenza umthambo mihla le
• 5. Kuphephe ingxolo
• 6. Yigcine ipholile
• 7. Khululeka
• 8. Yitya kwangethuba
• 9. Gcina rhoqo
• 10. Zama ukuzila ukutya
• 11. Cinga nge-melatonin
• 12. Thetha nogqirha wakho
• Umgca wezantsi

Kuyo yonke imini, iwotshi yakho yangaphakathi ijikeleza phakathi kokulala kunye nokuvuka. Lo mjikelo weeyure ezingama-24 zokulala ubizwa ngokuba sisingqisho sethu sokujikeleza.

Iwotshi yakho yangaphakathi ibekwe kwinxalenye yengqondo ebizwa ngokuba yihypothalamus. Iphendula kwizimpawu zangaphandle ezixelela umzimba wakho ukuba lixesha lokulala.

Ngamanye amaxesha, isingqisho sakho se-circadian sinokuphoswa ngenxa:

• bhekelisa umsebenzi
• ubusuku bonke
• ijet lag
• Ukuhamba macala onke

Ngethamsanqa, kukho izinto onokuzenza ukuphucula ucoceko lokulala kunye nokuseta iwotshi yakho yangaphakathi.

Nazi iindlela ezili-12 zokusebenzela indlela yakho yokulala ebusuku.

1. Lunga ngokukhanya

Enye yeendlela ezilungileyo zokulungisa ishedyuli yakho yokulala kukucwangcisa ukubonwa kwakho kukukhanya.

Xa utyhilekile ekukhanyeni, ingqondo yakho iyeka ukuvelisa i-melatonin, ihormone yokulala. Oku kukwenza uzive uphaphile kwaye uphaphile.

Ubumnyama buxelela ingqondo yakho ukuba yenze i-melatonin engakumbi, ke uziva usozela.

Ngentsasa, ukuziveza ekukhanyeni kunokukunceda uvuke. Zama ukuvula amakhethini, uhambe, okanye uphumle kwiveranda.

Ebusuku, zinike ixesha lokulala ngokucima okanye ukucutha izibane eziqaqambileyo. Kuya kufuneka uphephe nokukhanyisa izikrini zombane ezivela kwiikhompyuter, kwii-smartphones, okanye kumabonwakude, njengoko zinokuvuselela ingqondo yakho iiyure ezininzi.

Ziqhelise ukuphumla

Ukwenza ixesha lokuphumla kunokukunceda ulale ngcono.

Xa uxinezelekile okanye uxhalabile, umzimba wakho uvelisa ngakumbi i-cortisol, ihormone yoxinzelelo. Ukuphakama kwe-cortisol, kokukhona uziva uphaphile.

Ukwenza isiko lokuphumla lokulala kunokunciphisa uxinzelelo kunye nefuthe lazo lokulala.

Gxila kwimisebenzi yokuthomalalisa, enje:

• iyoga
• ukuzolula
• ukucamngca
• ukuphefumla nzulu
• Ijelo
• ukusela iti engena-caffeine
  

3. Tsiba ikhefu

Ukuba ishedyuli yakho yokulala iphelile, thintela i-naps emini. Ukulala kungenza kube nzima ukubuya ulale ebusuku.

Ukulala ixesha elide kunokubangela nokuba grogginess, okusisiphumo sokuvuka kubuthongo obunzulu.

Ukuba kufuneka ulale, jolisa ngaphantsi kwemizuzu engama-30. Kungcono ukuba ulale ngaphambi kwentsimbi yesithathu. ukuze ukulala kwakho ebusuku kungaphazanyiswa.

4. Yenza umthambo mihla le

Enye indlela yokuseta kwakhona iwotshi yakho yangaphakathi kukufumanaukwenza umthambo rhoqo.

Uninzi lwezihlunu zakho-kubandakanya umsipha wamathambo-zidityaniswe newotshi yakho yebhayiloji. Ke, xa usebenza, izihlunu ziyaphendula ngokulungelelanisa isingqisho sakho sokujikeleza.

Ukuzilolonga kukwanceda ukuba ulale ngcono ngokukhuthaza imveliso ye-melatonin.

Imizuzu engamashumi amathathu yokuzivocavoca umzimba ngokulinganayo inokuphucula umgangatho wokulala kwakho ngobo busuku. Nangona kunjalo, uya kufumana iziphumo ezilungileyo xa usenza umthambo rhoqo. Cwangcisa imizuzu engama-30 yomsebenzi ophakathi we-aerobic ubuncinci amaxesha amahlanu ngeveki.

Gcina ukhumbula ukuba umthambo wangokuhlwa ungawongamela umzimba wakho. Ukuba ufuna ukwenza umthambo ebusuku, yenze okungenani iyure enye okanye ezimbini ngaphambi kokulala.

5. Kuphephe ingxolo

Indawo yokulala ethuleyo iyimfuneko yokuphumla okuhle ebusuku.

Ingqondo yakho iyaqhubeka nokuqhubekeka nezandi, nanjengoko uza kulala. Ingxolo enkulu, ephazamisayo inokwenza kube nzima ukulala okanye ukulala.

Ukususa ingxolo enkulu, gcina umabonwakude ngaphandle kwegumbi lokulala kwaye uyicime ngaphambi kwexesha lokulala. Cima iselfowuni yakho okanye usebenzise useto "olungenalizwi".

Ukuba uhlala kwindawo enengxolo, ingxolo emhlophe inokukunceda ufumane ukulala okusemgangathweni.

Ingxolo emhlophe sisandi esipholileyo, esizinzileyo esigquma ingxolo yendalo. Unokwenza ingxolo emhlophe ngokusebenzisa:

• fan
• into yokufaka umoya endlini
• Isikhuphi msi ofumisayo
• isicoci somoya
• umatshini wengxolo emhlophe

Unokunxiba iiplagi zendlebe ukuvimba izandi zangaphandle.

6. Yigcine ipholile

Kanye ngaphambi kokulala, iqondo lobushushu emzimbeni wakho liyehla ukulungiselela ukulala.

Iqondo lokushisa elipholileyo lokulala- phakathi kwe-60 kunye ne-67 ° F (15 ukuya kwi-19 ° C) -kuza kukunceda uzive ukhululekile kwaye ulale.

Omnye ovela kumaZiko ezeMpilo kaZwelonke wafumanisa ukuba iqondo lobushushu kwigumbi olala kulo yenye yezona zinto zibalulekileyo ekufezekiseni ukulala okusemgangathweni.

Nantoni na engaphantsi kwe-54 ° F (12 ° C) okanye ngaphezulu kwe-75 ° F (24 ° C) inokuphazamisa ubuthongo bakho, ke qiniseka ukuba uhlengahlengisa i-thermostat yakho.

Unokusebenzisa isixhobo sokungenisa umoya okanye ifeni ngexesha elifudumeleyo, okanye isifudumezi somoya ngexesha lokubanda. Oku kunika isibonelelo esongezelelweyo sokwenza ingxolo emhlophe.

7. Khululeka

Ibhedi entofontofo yeyona ndawo ilungileyo yokulala ukuze uphumle kamnandi ebusuku.

Oomatrasi abadala nemiqamelo inokubangela iintlungu neentlungu, zisenza ukuba kube nzima ukulala esemgangathweni.

Ngokubanzi, iingcali zicebisa ukubuyisela oomatrasi bakho rhoqo emva kweminyaka eli-10 kunye nemiqamelo rhoqo emva kweminyaka emibini.

Kuya kufuneka ufumane umatrasi omtsha okanye umqamelo ukuba uvuka uziva uqinile, okanye ukuba uziva ukhululekile ukulala ebhedini kude nekhaya.

Ukuqina koomatrasi bakho kunye nemiqamelo kuxhomekeke kuwe. Kodwa ukuba umatrasi wakho ucocekile kwaye imilenze yakho inamaqhuma, lixesha lokuba ubuyiselwe.

8. Yitya kwangethuba

Isingqisho sakho se-circadian siphendula nakwindlela otya ngayo.

Isidlo sangokuhlwa esinokufika emva kwexesha sinokulibazisa ukulala, ke yitya isidlo sakho sokugqibela iiyure ezimbini ukuya kwezintathu ngaphambi kokulala. Oku kuyakunika umzimba wakho ixesha elaneleyo lokwetyisa ukutya.

Ukutya isidlo sangokuhlwa malunga nexesha elifanayo yonke imihla kuya kwenza ukuba umzimba wakho uqhele isiqhelo.

Ibalulekile into oyityayo, nayo. Ukutya okunzima, okunamafutha aphezulu kunokuphazamisa ukulala kuba kuthatha ixesha ukwetyisa.

Ukuba ulambile, yitya i-snack elula. Ukutya okufanelekileyo kokulala kubandakanya indibaniselwano yee-carbs kunye neeprotein, ezinje nge-toast yengqolowa kunye ne-almond butter.

Gwema iziselo ezinecafini ezifana nekofu, iti, okanye iziselo zamandla. Njengento evuselelayo, ikhafeyini ithatha iiyure ezininzi ukunxiba, kunjalo nje nekomityi yakho yokugqibela ngaphambi kwemini.

Kukwangcono ukweqa utywala ngaphambi kokulala. I-nightcap inokukwenza wozele, kodwa utywala buyasiphazamisa isingqisho sakho se-circadian, sikwenze kube nzima ukulala kakuhle.

9. Gcina rhoqo

Ukuba ufuna ukulungisa ishedyuli yakho yokulala, kuyanceda ukuyenza kuqala.

Khetha ixesha lokulala kunye nexesha lokuvuka. Namathela kula maxesha yonke imihla, nangeempelaveki okanye ngeentsuku zokuphumla. Zama ukunqanda ukuhlala phezulu okanye ukulala ngaphezulu kweyure enye ukuya kwezimbini.

Ngokulandela ishedyuli eqhelekileyo, iwotshi yakho yangaphakathi inokukhulisa inkqubo entsha. Ixesha elingaphezulu, uya kuba nakho ukulala kwaye uvuke ngokulula.

10. Zama ukuzila ukutya

Xa usitya kwaye usetyisa ukutya, iwotshi yakho yangaphakathi iyazi ukuba uvukile. Kungenxa yokuba imetabolism kunye nesingqisho se-circadian zihambelana kakhulu.

Kwelinye icala, ukuzila ukutya kubeka umzimba wakho “kulindile” ukuze ukwazi ukuzilungisa. Ukuzila ukutya yinto eqhelekileyo yokulala.

Zama ukutsiba ukutya ngaphambi nje kokuba uye kulala. Kuba ukuzila ukutya ngokwendalo kwenzeka ngexesha lokulala, kunokukunceda ukuba ulale.

Kwaye umzimba wakho uyaqhubeka nokutshisa iikhalori ngexesha lokulala. Ukuba uyazila ngaphambi kokulala, kunokwenzeka ukuba uzive ulambile kusasa. Oku kunokukukhuthaza ukuba uvuke kwangoko, emva koko ubuyele kwishedyuli yokulala yesiqhelo kwiintsuku ezimbalwa ezizayo.

Kodwa khumbula, ukulala ungatyanga kunokukugcina uphaphile. Ukuzila ukutya kunokuba luncedo ukuba awukalambi.

11. Cinga nge-melatonin

Njengoko bekutshiwo ngaphambili, i-melatonin yincindi yedlala elawula umjikelo wakho wokulala.

I-Melatonin iqhele ukwenziwa yi-pineal gland kwingqondo, kodwa ikwafumaneka njengesongezo. Inokukhuthaza ukuphumla, ke abantu abane-jet lag okanye ukungalali bahlala beyisebenzisa njengesixhobo sokulala.

Kwidosi efanelekileyo, i-melatonin ngokubanzi ithathwa njengekhuselekileyo. Soloko ulandela imiyalelo.

Iziphumo ezinokubakho zibandakanya:

• ukozela
• intloko ebuhlungu
• isicaphucaphu
• isiyezi

Ukuba uthatha amanye amayeza okanye uneminye imeko yezempilo, jonga ugqirha wakho ngaphambi kokusebenzisa i-melatonin.

12. Thetha nogqirha wakho

Kuqhelekile ukuba neengxaki zokulala rhoqo ngoku.

Ngokwesiqhelo, ukutshintsha isimilo okanye imikhwa inokubuyisela isiqhelo sakho. Kodwa ukuba iingxaki zokulala ziyaqhubeka, ndwendwela ugqirha wakho.

Unokuba nengxaki yokungalali kakuhle. Ukuba kunjalo, ingcali yokulala ingakukhokela kunyango olufanelekileyo.

Umgca wezantsi

Umsebenzi weShift, ubusuku bonke, kunye nejet lag zinokuphazamisa ishedyuli yakho yokulala. Ngethamsanqa, ukuziqhelanisa nokucoceka kokulala kunokukubuyisela kumkhondo.

Ngaphambi kokulala, thintela ukukhanya okukhanyayo kunye nokutya okunzima. Qiniseka ukuba indawo yakho yokulala ikhululekile, izolile, kwaye ipholile. Ngexesha lasemini, hlala ukhuthele kwaye utsibe i-naps ukuze ulale ngcono.

Ukuba awukwazi ukulala kakuhle, tyelela ugqirha wakho.