Yintoni Ingxolo ePinki kwaye ithelekiswa njani nezinye iiHolo zeSonic?

Umxholo

• Yintoni ingxolo epinki?
• Ngaba ingxolo epinki ingakunceda ukuba ulale kakuhle?
• Ingxolo epinki ithelekiswa njani neminye imisindo?
• Ingxolo epinki
• Ingxolo emhlophe
• Ingxolo emdaka
• Ingxolo emnyama
• Indlela yokuzama ingxolo epinki yokulala
• Ezinye iingcebiso zokulala
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ngaba wakha wanobunzima bokulala? Ukuba kunjalo, akuwedwa. Ngokutsho kwamaZiko okuLawula nokuThintela izifo (CDC), abantu abadala baseMelika abafumani ukulala ngokwaneleyo busuku ngabunye.

Ukungabikho kokulala kunokwenza kube nzima ukugxila emsebenzini okanye esikolweni. Inokuba nefuthe elibi kwimpilo yakho yengqondo neyasemzimbeni ngokuhamba kwexesha.

Rhoqo, ingxolo emhlophe iyacetyiswa kwiingxaki zokulala, kodwa ayisiyiyo ingxolo kuphela enokunceda. Ezinye ii-hues zonyana, njengengxolo epinki, zinokuphucula ukulala kwakho.

Qhubeka ufunda ukuze ufunde malunga nesayensi esemva kwengxolo epinki, ukuba ithelekiswa njani neminye imisindo, kunye nendlela enokukunceda ngayo ukuze uphumle kakuhle ebusuku.

Yintoni ingxolo epinki?

Umbala wengxolo umiselwa ngamandla esandi sesandi. Ngokukodwa, kuxhomekeke kwindlela amandla asasazwa ngayo amaza ahlukeneyo, okanye isantya sesandi.

Ingxolo epinki iqulethe zonke iiarhente esinokuziva, kodwa amandla awahambelani ngokulinganayo kuzo. Inamandla ngakumbi kumaza asezantsi, enza isandi esinzulu.

Indalo igcwele ingxolo epinki, kubandakanya:

• amagqabi arhabaxa
• imvula ezinzileyo
• umoya
• ukubetha kwentliziyo

Kwindlebe yomntu, ingxolo epinki ivakala ngathi “ithe tyaba” okanye “nkqu.”

Ngaba ingxolo epinki ingakunceda ukuba ulale kakuhle?

Kuba ingqondo yakho iyaqhubeka nokuqhubekeka nezandi xa ulele, imisindo eyahlukeneyo inokuchaphazela indlela ophumla ngayo.

Eminye imisindo, njengokuhonxa iimoto kunye nezinja ezikhonkothayo, inokuvuselela ingqondo yakho kwaye iphazamise ukulala. Ezinye izandi zinokuyiphumlisa ingqondo yakho kwaye zikhuthaze ukulala okungcono.

Ezi zandi ziphembelela ubuthongo ziyaziwa njengezincedisi zokulala ngengxolo. Ungabamamela kwikhompyuter, kwi-smartphone, okanye kumatshini wokulala njengomatshini wengxolo emhlophe.

Ingxolo epinki inokubakho njengesixhobo sokulala. Kwisifundo esincinci sika-2012 kwi, abaphandi bafumanisa ukuba ingxolo epinki engagungqiyo inciphisa amaza obuchopho, eyonyusa ukulala okuzinzileyo.

Isifundo se-2017 kwiiFrontiers kwi-Human Neuroscience ikwafumanise unxibelelwano oluqinisekileyo phakathi kwengxolo epinki kunye nokulala nzulu. Ubuthongo obunzulu buxhasa imemori kwaye bunceda uzive uhlaziyekile kusasa.

Akukho uphando oluninzi lwesayensi kwingxolo epinki, nangona. Kukho ubungqina obuninzi kwizibonelelo zengxolo emhlophe yokulala. Uphando oluthe kratya luyafuneka ukuqonda ukuba ingxolo epinki inokuwuphucula njani umgangatho kunye nexesha lokulala.

Ingxolo epinki ithelekiswa njani neminye imisindo?

Isandi sinemibala emininzi. Le ngxolo yemibala, okanye ii-sonic hues, zixhomekeke kubunzulu nasekuhanjisweni kwamandla.

Kukho imibala emininzi, kubandakanya:

Ingxolo epinki

Ingxolo epinki inzulu kunengxolo emhlophe. Ingathi yingxolo emhlophe enebhasi.

Nangona kunjalo, xa kuthelekiswa nengxolo emdaka, ingxolo epinki ayinabunzulu kangako.

Ingxolo emhlophe

Ingxolo emhlophe ibandakanya zonke iiarhente ezivakalayo. Amandla asasazwa ngokulinganayo kwezi frequency, ngokungafaniyo namandla engxolo epinki.

Ulwabiwo olulinganayo lwenza isandi esihlokomayo.

Imizekelo yengxolo emhlophe ibandakanya:

• ukujikeleza fan
• unomathotholo okanye umabonwakude
• irisayidi yomsizi
• isixhobo sokupholisa umoya

Kuba ingxolo emhlophe iqulethe onke amaza ngobungakanani obulinganayo, inokusifihla isandi esiphakamileyo esivuselela ingqondo yakho. Kungenxa yoko le nto kuhlala kunconyelwa ubunzima bokulala kunye nokuphazamiseka kokulala njengokungalali.

Ingxolo emdaka

Ingxolo ebrown, ekwabizwa ngokuba yingxolo ebomvu, inamandla aphezulu kumaqondo asezantsi. Oku kuyenza ibe nzulu kunengxolo epinki kunye nomhlophe.

Imizekelo yengxolo emdaka ibandakanya:

• ukugquma okuphantsi
• iingxangxasi ezomeleleyo
• iindudumo

Nangona ingxolo emdaka inzulu kunengxolo emhlophe, zivakala zifana nendlebe yomntu.

Akukho lwanele uphando olunzima ukuxhasa ukusebenza kwengxolo emdaka ngokulala. Kodwa ngokobungqina be-anecdotal, ubunzulu bengxolo emdaka bunokubangela ukulala kunye nokuphumla.

Ingxolo emnyama

Ingxolo emnyama ligama elingaqhelekanga elisetyenziselwa ukuchaza ukungabikho kwengxolo. Ibhekisa kukuthula okupheleleyo okanye ubukhulu becala kuthe cwaka ngamabhithi engxolo engaqhelekanga.

Ngelixa kunokuba nzima ukufumana ukuthula okupheleleyo, kunokukunceda ulale ebusuku. Abanye abantu baziva bekhululekile xa kukho ingxolo encinci.

Indlela yokuzama ingxolo epinki yokulala

Ungazama ingxolo epinki yokulala ngokumamela kwikhompyuter yakho okanye kwi-smartphone. Unokufumana umkhondo wengxolo epinki kwiinkonzo zokusasaza ezinje ngeYouTube.

Ii -apps ze-Smartphone ezinje ngeNoiseZ ikwabonelela ngokurekhodwa kwemibala eyahlukeneyo yengxolo.

Abanye oomatshini bezandi badlala ingxolo epinki. Ngaphambi kokuthenga umatshini, qiniseka ukuba idlala izandi ozifunayo.

Eyona ndlela yokusebenzisa ingxolo epinki ixhomekeke kukhetho lwakho. Umzekelo, unokuziva ukhululeke ngakumbi ngamadlebe endlebe endaweni yee-headphone. Abanye banokukhetha ii-headphones okanye badlale ingxolo epinki kwikhompyuter.

Kuya kufuneka ukuba uzame umthamo ukuze ufumane oko kukusebenzelayo.

Fumana umatshini wesandi kwi-intanethi.

Ezinye iingcebiso zokulala

Ngelixa ingxolo epinki inokukunceda ulale, ayisosisombululo esimangalisayo. Imikhwa elungileyo yokulala isabalulekile ekulaleni komgangatho.

Ukuziqhelanisa nokucoceka kokulala:

• Landela ishedyuli yokulala. Vuka uye kulala ngexesha elifanayo yonke imihla, nkqu nakwiintsuku zakho zokuphuma.
• Gwema izikhuthazi ngaphambi kokulala. I-Nicotine kunye ne-caffeine inokukugcina uphaphile iiyure ezininzi. Utywala buphazamisa isingqisho sakho sokujikeleza kunye nokunciphisa ukulala okusemgangathweni.
• Zilolonge rhoqo. Ukwenza umthambo emini kuya kukunceda uzive udiniwe ebusuku. Kunqande umthambo onzima kwiiyure ezimbalwa ngaphambi kokuba ulale.
• Nciphisa ikhefu. Ukwenza imephu kunokuphazamisa ishedyuli yakho yokulala. Ukuba ufuna ukulala, zikhawulele kwimizuzu engama-30 okanye ngaphantsi.
• Khumbula ukutya okutyayo. Gwema ukutya ukutya okukhulu kwiiyure ezimbalwa ngaphambi kokulala. Ukuba ulambile, yitya i-snack elula njengebhanana okanye i-toast.
• Yenza ixesha lokulala. Yonwabela imisebenzi yokuphumla kwimizuzu engama-30 ukuya kwengama-60 ngaphambi kokulala. Ukufunda, ukucamngca, kunye nokuzolula kunokuwuzolisa umzimba kunye nengqondo.
• Cima izibane eziqaqambileyo. Izibane ezingezizo ezenziwayo zithintela melatonin kwaye zivuselele ingqondo yakho. Gwema ukukhanya kwizibane, ii-smartphones, kunye nezikrini zeTV kwiyure ngaphambi kokulala.

Yise kude

Ingxolo epinki yi-sonic hue, okanye ingxolo yombala, enzulu kunengxolo emhlophe. Xa usiva imvula engagungqiyo okanye amagqabi arhabaxa, umamela ingxolo epinki.

Kukho ubungqina ingxolo epinki inokunciphisa amaza obuchopho kwaye ikhuthaze ukulala, kodwa uphando olongezelelekileyo luyimfuneko. Ayikokulungisa ngokukhawuleza. Imikhwa elungileyo yokulala, njengokulandela ishedyuli kunye nokunciphisa umda, zisabalulekile.

Ukuba ukutshintsha iindlela zakho zokulala akusebenzi, thetha nogqirha wakho. Banokukunceda ubone eyona ndlela yokufumana ubuthongo obulungileyo.