Iindlela ezili-10 zeNdalo zokulala ngcono

Umxholo

• 1. Yenza inkqubo yokulala
• 2. Yishukumise!
• 3. Guqula indlela otya ngayo
• 4. Musa ukutshaya
• 5. Yithi hayi kwi-nightcap
• 6. Yiba ngumLuddite kwiyure ngaphambi kokulala
• 7. Khupha ibhedi
• 8. Yigcine ipholile, ingabi yitropiki
• 9. Yenza mnyama
• 10. Sebenzisa ibhedi yakho ngokulala kuphela
• Ukulungiswa kokutya: Ukutya ukuze ulale ngcono

Fumana ubuthongo obufunayo

Ngokwe-, ngaphezulu kwesinye kwisithathu sabantu abadala base-US bahlala belala ngaphantsi kweeyure ezintandathu ngobusuku. Ezi ziindaba ezimbi kuba izibonelelo zokulala ngokwaneleyo ukusuka kwimpilo engcono yentliziyo kunye noxinzelelo oluncinci kwimemori ephuculweyo kunye nokwehla kobunzima.

Yeka ukulayisha phezulu kwi-caffeine okanye ungene kwi-naps kwaye usebenzise iingcebiso zethu eziphezulu ukunceda ukuvala iliso olifunayo ukulawula impilo yakho.

1. Yenza inkqubo yokulala

Kungabonakala kulinga, kodwa ukulala kude kube semini ngoMgqibelo kuya kuphazamisa iwotshi yakho yebhayiloji kwaye kubangele iingxaki zokulala ngakumbi. Ukulala ngexesha elifanayo ubusuku bonke nangeempelaveki, iiholide, kunye nezinye iintsuku zokuphumla kunceda ukumisela ukulala / ukuvusa iwotshi yakho ngaphakathi kunye nokunciphisa inani lokuphosa nokujika ukuze ulale.

2. Yishukumise!

Abaphandi kwiYunivesithi yaseNyakatho-ntshona yeSebe leNeurobiology kunye nePhysology baxele ukuba abantu abadala ababehleli phantsi abenza imithambo ye-aerobic amatyeli amane ngeveki baphucule umgangatho wabo wokulala ukusuka kububi ukuya kokuhle. Ezi zangaphambili iitapile zokulala zazichaza neempawu zokudakumba, amandla ngakumbi kunye nokulala kancinci ngexesha lasemini. Qiniseka nje ukuba uyayisonga iseshoni yakho yokuzilolonga iiyure ezininzi ngaphambi kokulala ukuze ungavuselelwa kakhulu ukuze ufumane ubuthongo obuhle ebusuku.

3. Guqula indlela otya ngayo

Sika ukutya neziselo eziqukethe icaffeine, enje ngekofu, iti, iziselo ezihlwahlwazayo, kunye netshokholethi, emva kwemini. Yenza isidlo sangokuhlwa isidlo sakho esilula, kwaye usigqibe iiyure ezimbalwa ngaphambi kokulala. Tsiba ukutya okunezipayisi okanye okunzima, okunokukugcina uphaphile ngesilungulela okanye ukungaginyeki.

4. Musa ukutshaya

Kufunyenwe ukuba abantu abatshayayo banamathuba amane okuba bangaziva bephumle kamnandi emva kokulala ubusuku bonke kunabantu abangatshayiyo. Abaphandi kwiSikolo seYunivesithi yaseJohn Hopkins sezeMpilo bathi oku kuyimpembelelo yenikotini kunye nokurhoxa ebusuku kuyo. Ukutshaya kwandisa ubuthongo bokuphefumla kunye nezinye iingxaki zokuphefumla ezifana nesifuba, esinokwenza ukuba kube nzima ukulala ngokuzolileyo.

5. Yithi hayi kwi-nightcap

Utywala buphazamisa indlela yokulala kunye neengqondo ezinceda ukuba uzive uhlaziyekile kusasa. Imartini inokukunceda ukuba wozele ekuqaleni, kodwa nje ukuba iphele, kunokwenzeka ukuba uvuke kwaye kubenzima ukuba uphinde ulale, ngokwe-Mayo Clinic.

6. Yiba ngumLuddite kwiyure ngaphambi kokulala

Uvavanyo lweSizwe sokulala (NSF) lufumanise ukuba phantse bonke abathathi-nxaxheba basebenzise uhlobo oluthile lwe-elektroniki, njenomabonwakude, ikhompyuter, umdlalo wevidiyo, okanye iselfowuni, kwiyure yokugqibela phambi kokuba ulale. Lowo ngumbono ombi. Ukukhanya kwezi zixhobo kuvuselela ingqondo, kwenze kube nzima ukubhudla phantsi. Beka izixhobo zakho kude neyure ngaphambi kwexesha lokulala ukuze ulale ngokukhawuleza kwaye ulale ngakumbi.

7. Khupha ibhedi

Uphononongo olwenziwe yiKliniki yaseMayo uGqirha John Shepard lufumanise ukuba iipesenti ezingama-53 zabanini bezilwanyana abalala nezilwanyana zabo bafumana ukuphazamiseka ebuthongweni rhoqo ebusuku. Kwaye ngaphezu kweepesenti ezingama-80 zabantu abadala abalala nabantwana banenkathazo yokulala ubusuku obuhle. Izinja kunye nabantwana banokuba zezinye zeebhegi ezinkulu zebhedi, kunye nabanye abalele kakubi. Wonke umntu ufanele indawo yakhe yokulala, ke gcina izinja kunye nabantwana ngaphandle kwebhedi yakho.

8. Yigcine ipholile, ingabi yitropiki

Iidigri ezingamashumi asibhozo zinokuba lukhulu elunxwemeni, kodwa lousy kwigumbi lokulala ebusuku. Igumbi elinobushushu lilungele ukulala ngaphezu kwetropiki. I-NSF icebisa ubushushu kwindawo ethile malunga ne-65 degrees Fahrenheit. Ukwenza umlinganiso phakathi kwe-thermostat, ukogquma ibhedi, kunye nokunxiba kwakho kokulala kuya kunciphisa ubushushu bomzimba kwaye kukuncede ulale ngokukhawuleza nangakumbi.

9. Yenza mnyama

Ukukhanya kuxelela ingqondo yakho ukuba lixesha lokuba uvuke, ke yenza igumbi lakho libe mnyama ngangokunokwenzeka ukuze ulale. Nokuba ukukhanya okuncinci okuvela kwifowuni yakho okanye ikhompyuter kunokuphazamisa ukuveliswa kwe-melatonin (ihomoni enceda ukulawula imijikelezo yokulala) kunye nokulala ngokubanzi.

10. Sebenzisa ibhedi yakho ngokulala kuphela

Ibhedi yakho kufuneka inxulunyaniswe nokulala, ukungasebenzi, ukungatyi, okanye ukubukela iTV. Ukuba uvuka ebusuku, tsiba ukuvula ilaptop yakho okanye iTV kwaye wenze into ethomalisayo njengokucamngca okanye ukufunda ude uphinde wozele.

Ukulala yinto entle. Ukuba uziva ungalali ngokwaneleyo, okanye ungakonwabeli ukulala okusemgangathweni, olu hlengahlengiso lulula lunokunceda ekufakeni ubusuku obuzolileyo.

Ukulungiswa kokutya: Ukutya ukuze ulale ngcono