Usuku olugqibeleleyo lokulala ngokugqibeleleyo ebusuku

Umxholo

• Ntseni
• Emini emaqanda
• Ngokuhlwa
• Uphengululo lwe

Cinga ngexesha lokugqibela wawulala kamnandi ngalo. Ukuba ubusuku bokugqibela buza engqondweni, unethamsanqa! Kodwa kunokuba ngumceli mngeni ngakumbi ukukhumbula xa uvale amehlo ubusuku bonke kangangeveki-kwaye ukwinkoliso. Amaziko oLawulo lweSifo kunye noThintelo (CDC) aqikelela ukuba i-50 ukuya kwi-70 yezigidi zabantu baseMelika banengxaki yokulala okanye yokuvuka kwaye babiza ukulala ngokwaneleyo ukuba ngubhubhani wempilo yoluntu.

Ukukunceda ukuba ulale kakuhle, kukho izinto onokuzenza imini yonke ukuze ulale ngokukhawuleza-kwaye ulale. Kwaye ngelixa ezinye zezi ngcebiso zinokukunceda uphumle ngcono ngokuhlwanje, yazi ukuba ukulala okusemgangathweni busuku ngabunye kungathatha iinyanga ezimbalwa ukubeka le mikhwa endaweni, utshilo uGerald Suh, MD, oqinisekiswe yibhodi kumayeza okulala.

"Enye yezona zinto zibaluleke kakhulu onokuzenza xa ulele kukuba ube nesiqhelo sokugcina isingqi sakho se-circadian siqhelekile," utshilo uSuh. Isigqi sakho se-circadian yinxalenye yengqondo yakho elawula umjikelo wokulala wendalo womzimba wakho. Yena kunye nezinye iingcaphephe zokulala zicebisa ukuba ulale kwaye uvuke ngamaxesha afanayo suku ngalunye kwaye uqikelele inani leeyure zokuvala iliso umzimba wakho kufuneka usebenze ngokufanelekileyo. Siyazi ukuba ukuvala ngeyure enye kunye nokunyuka kwishedyuli engagungqiyo kuhlala kulula ukuyithetha emva koko kuyenziwe, ke nazi ezinye iindlela zokuseta usuku lwakho ukuze ufumane i-zzzs esemgangathweni.

Ntseni

Ingcinga

1. Vula iimfama zakho kunye neekhethini. Ukuzibonakalisa ekukhanyeni kwelanga kwasekuseni kunceda umzimba wakho uvuke ngokulawula iwotshi yakho yebhayoloji kwaye uyigcine isendleleni, utshilo uSuh.

2. Dibanisa iicarbohydrates ezineprotheyini kwisidlo sakusasa. Qala usuku lwakho ngento yokwenza amandla akho aqhubeke ukuze umzimba wakho wazi ukuba uyawondla, utshilo uElisa Zied, RD.N., umbhali Incinci kule Veki izayo: I-Ultimate Rx yakho yokuGuqulwa kweClock, yokuNyusa amandla kwaye ujonge kwaye uzive umncinci kwiintsuku ezisi-7.. Qala ngesitya esincinci sokutya okuziinkozo, i-oatmeal, i-toast yengqolowa epheleleyo, okanye i-muffin yengqolowa yesiNgesi njengesiseko sesidlo, emva koko uyijikelezise ngeprotheyini efana neqanda, amandongomane kunye nembewu, iyogathi, okanye. ubisi. Le combo iya kukunceda uhlale unelisekile kwaye ugcwele, kwaye ikunike amandla ahlala njalo, utshilo uZied.

3. Sela iziselo zakho ezinecaffeine phambi kwesidlo sasemini. "Cinga ngawe njengentaka yokuqala xa kufikwa ekusetyenzisweni kwecaffeine," utshilo uZied. Uninzi lwabantu abadala abasempilweni, iidosi ezimodareyithayo zecaffeine-200 ukuya kwi-300 mg, okanye malunga neekomityi ezimbini ukuya kwezine zekofu eyenziweyo-ayongozi, ngokweMayoClinic.org. Kodwa iingcali ziyavuma ukuba ukuphelisa i-caffeine emva kwemini kunokuba yenye yeendlela ezilungileyo zokuphucula ubuthongo bakho. Zama ukuziphepha iziselo ezine-caffeine emva kwentsimbi yesibini. (okanye ubuncinci kwiiyure ezintandathu ngaphambi kokuba ucwangcise ukulala).

Emini emaqanda

Ingcinga

1. Yongeza iprotheni kwisidlo sasemini. Kubalulekile ukutya okuninzi okunexabiso eliphezulu lokutya okupakishwe kwiproteyini yonke imihla ngexabiso elincinci ukunika amandla. Bandakanya ukutya okunje ngeembotyi zesoya, ubisi olunamafutha aphantsi, intlanzi, inyama, kunye neenkukhu, uZied ucebisa.

Thatha ikati kancinci. Ukuba uyakwazi ukuthatha isihlwathi, yigcine ingaphantsi kwemizuzu engama-30 kwaye uyenze phakathi ko-2 no-3 emva kwemini, uSuh ucebisa. "Inokukunceda usebenze, ngakumbi ukuba uziva ngathi awulali ngokwaneleyo ebusuku." Ukuba sele uphumle ngokwaneleyo kubusuku obuhle bokulala, ungatsiba eli nyathelo.

3. Zilolonge ngaphambi kwesidlo sangokuhlwa. Ngelixa izifundo zahlukile kwelona xesha lilungileyo lokuzilolonga, ngokubanzi, ukugqiba ukuzilolonga emva kwemini okanye ngorhatya kufanelekile ukuba kungaphazamisi ukulala kwakho, utshilo uSuh. Ukuzivocavoca kuphakamisa ubushushu bomzimba, ke ufuna ukunika umzimba wakho ixesha elaneleyo lokuphola kuba ukwehla kobushushu bomzimba kukunceda ulale. Ngelixa wonke umntu ehlukile kwaye ukusebenza ngokuhlwa kunokusebenza ngcono kuwe nakwishedyuli yakho, ukuba ukrokrela ukuba kuyaphazamisa ukulala kwakho, zama ngokuzilolonga kwangoko.

4. Fit in fitness. Nokuba unosuku oluxakekileyo, zama ukwenza umsebenzi othile. Ngokutsho kweNational Sleep Foundation, umthambo walo naluphi na uhlobo lunokunceda ekuphuculeni ubuthongo bemini, kwaye abazichaza ngokwabo baxela ukuba bafumana ubuthongo obungcono kunabo bangazilolongi, nokuba bafumana iiyure ezifanayo ubusuku ngabunye. Olunye uphando lucebisa ukuba umthambo we-aerobic kwiinyanga ezimbalwa unokunceda ukuphucula umgangatho wokulala, imo, kunye nomgangatho wobomi.

5. Sika utywala iiyure ezine ngaphambi kokuba ulale. Nangona ukusela utywala kunokukwenza uzive ukhululekile kwaye ungade ulale, kunokuchaphazela umgangatho wokulala kwaye kukhokelele ekuvukeni ubusuku bonke, utshilo uSuh. Ngokufanelekileyo abo baleleyo kufuneka babuphephe utywala phakathi kweeyure ezine ukuya kwezintandathu ngaphambi kokulala. Ukuba uza kuba notywala, yiphunga ngesidlo sangokuhlwa, ucebisa uZied. [Tweet le ngcebiso!]

Ngokuhlwa

Ingcinga

1. Yiba nesidlo sangokuhlwa esilula kodwa esipheleleyo. Ukufumana ipasta yengqolowa epheleleyo okanye irayisi emdaka kwisidlo sangokuhlwa kuya kunika umzimba wakho izakhamzimba kwezo carbohydrate ukwenza i-serotonin eya kukuhlaziya. Zuza ukutya kwakho ngeendlela ezinempilo ezifana nemifuno kunye nenani elincinci leprotheyini ebhityileyo ukukunceda uzive wanelisekile ngaphandle kokudumba okukhulu. Ukuba nesisu esigxinyiweyo okanye ukungaginyeki kunokuphazamisa ukulala. Ukuba utya isidlo sangokuhlwa kwangoko kwaye ufuna i-snack encinci ngaphambi kokuba ulale, ukoyisa i-carb encinci ye-carb iyure okanye ezimbini ngaphambi kwexesha lokulala inokunceda ngokulala. Yiba nesitya esincinci se-cereal enobisi, i-nuts, i-pretzels, i-oatmeal, iziqhamo ezitsha, ii-crackers ze-grain-grain, okanye i-popcorn ephuma emoyeni.

2. Mellow ngaphandle. Ukuba unengxaki yokuhla ebusuku kwaye ingqondo yakho ibaleka, cinga ngokucamngca, iindlela zokuphefumla nzulu, okanye ushicilelo lweengcinga zakho. Nawuphi na umsebenzi okuncedayo ukuba uphumle wehlisa izinga le-metabolism ukunceda ukukhuthaza ukulala, utshilo u-Suh. Unokuzama i-aromatherapy, ukusela iti eshushu eshushu, okanye ukuhlamba ibhafu eshushu kwimizuzu engama-90 ngaphambi kokulala. Ingcinga yeyokuba iphakamisa ubushushu bomzimba wakho ongundoqo kangangexesha elithile, kwaye njengoko ubushushu bukhutshwa budala idiphu kubushushu bomzimba ngexesha elifanelekileyo elilungele ukulala.

3. Misela okusingqongileyo. Ngokufanelekileyo kuya kufuneka ulale kwigumbi elimnyama (kunye nezibane ezinciphileyo ngaphambi kokuba ulale nazo zinokukunceda) kunye namaqondo obushushu kancinci kwicala elipholileyo, malunga nama-60 ukuya kuma-68 degrees, kwaye uqiniseke ukuba kuthe cwaka. Kukho uninzi lweeapps ze-smartphone kunye nezixhobo ezinxitywayo ezinokuthi zilandelele iipateni zakho zokulala ukuze ubone ukuba loluphi uluhlu lobushushu olukhokelele kwelona liso liphezulu likuvalelayo.

4. Power phantsi iyure phambi kokuba ulale. Kungcono ukucima zonke izixhobo zakho ze-elektroniki phambi kokuba ulale kwaye nangakumbi ngezo zikhupha ukukhanya okuluhlaza okwesibhakabhaka, okucinezela imveliso ye-melatonin kwaye itshintshe isingqisho se-circadian kwixesha elizayo, utshilo u-Suh. Cima umabonwakude, beka ithebhulethi, uyeke ukuthumela imiyalezo kunye nokukhangela kwifowuni yakho, kwaye ujonge ukulala nomfundi wakho we-e, uSuh ucebisa njalo. Ayizukuphela kukhupha ukukhanya kwe-elektroniki ukukhanya okunokuthintela ukulala, kodwa olunye uphando luthi banokulwa nokudinwa. Abanye abafundi be-e bathathe amanqaku ekufanele ukuba ancede ekufundeni ebusuku, kodwa inokuba licebo elilungileyo ukutshintshela kwiincwadi ezinamaphepha iintsuku ezimbalwa ukuze ubone ukuba oko kuvelisa ubuthongo obungcono na. Udinga malunga neyure emva kokucima ezi zixhobo zombane njengoko kuthatha ixesha elithile ukunciphisa ukukhanya ekukhanyeni ukunyusa imveliso yomzimba ye-melatonin, edlala indima enkulu ekulaleni.

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