Kutheni sifuna ukulala kakuhle?
Umxholo
Kubaluleke kakhulu ukulala kuba ngexesha lokulala apho umzimba ubuyisa amandla, ulungiselela imetabolism kwaye ulawule ukusebenza kwehomoni esisiseko ekusebenzeni komzimba, njengoko kunjalo ukukhula kwehomoni.
Ngelixa sileleyo, ukudityaniswa kwememori kwenzeka, ukuvumela ukufunda okungcono kunye nokusebenza esikolweni nasemsebenzini. Ukongeza, ubukhulu becala ngexesha lokulala kulungiswa izicwili zomzimba, ukuququzelela ukuphiliswa kwamanxeba, ukubuyiswa kwezihlunu kunye nokomeleza amajoni omzimba.
Ke, ukulala kamnandi ebusuku kuyacetyiswa ukuthintela izifo ezinzulu, ezinje ngoxinzelelo, uxinzelelo, i-Alzheimer kunye nokuguga ngaphambi kwexesha. Nangona kunjalo, ukufumana ukulala rhoqo, kuyacetyiswa ukwamkela imikhwa ethile njengokuhlala ulele ngaxeshanye, ukunqanda ukushiya iTV kunye nokugcina imeko emnyama. Jonga iingcebiso zethu malunga nokwenza ukuba ulale kakuhle.
Kwenzeka ntoni ukuba awulali kakuhle
Ukungabikho kokuphumla ngokwaneleyo, ngakumbi xa ubusuku obuninzi bokulala bulahlekile okanye xa kuyinto eqhelekileyo ukulala kancinci, kubangela iingxaki ezinje:
- Ukwehla kwenkumbulo kunye nokufunda;
- Imood iyatshintsha;
- Umngcipheko wokukhula kwezifo zengqondo, ezinje ngoxinzelelo kunye noxinzelelo;
- Ukwanda kokudumba emzimbeni;
- Umngcipheko owandileyo weengozi ngenxa yokwehla kwamandla okuphendula ngokukhawuleza;
- Ukulibazisa ukukhula kunye nokukhula komzimba;
- Ukunciphisa amajoni omzimba;
- Utshintsho kulungiso lweglucose kwaye, ngenxa yoko, ukuzuza ubunzima kunye neswekile;
- Iingxaki zesisu.
Ukongeza, ukulala kakubi kukudityaniswa nomngcipheko okhulayo wokutyeba kakhulu, isifo seswekile, uxinzelelo lwegazi kunye nomhlaza. Abantu abalala ngaphantsi kweeyure ezingama-6 ngosuku baphantse amaxesha ama-5 ngakumbi emngciphekweni wokubethwa sistroke.
Ufanele ulale ixesha elingakanani
Akukhuthazwa ukuba ulale ngaphantsi kweeyure ezingama-6 ngosuku. Nangona kunjalo, ubungakanani bokulala ngokwaneleyo ngosuku buyahluka ukusuka komnye umntu ukuya komnye ngenxa yezinto ezininzi, enye yazo ubudala, njengoko kubonisiwe kule theyibhile ilandelayo:
| Ubudala | Ixesha lokulala |
| Iinyanga ezi-0 ukuya kwezi-3 | Iiyure ezili-14 ukuya kwezi-17 |
| Iinyanga ezi-4 ukuya kwezi-11 | Iiyure ezili-12 ukuya kwezi-15 |
| 1 ukuya kwiminyaka emi-2 | Iiyure ezili-11 ukuya kwezi-14 |
| Iminyaka emi-3 ukuya kwemi-5 | Iiyure ezili-10 ukuya kwezi-13 |
| Iminyaka emi-6 ukuya kweli-13 | I-9 ukuya kwi-11 iiyure |
| Iminyaka eli-14 ukuya kweli-17 | Iiyure eziyi-8 ukuya kwezi-10 |
| Iminyaka eli-18 ukuya kwengama-64 | Iiyure ezi-7 ukuya kwezi-9 |
| Iminyaka engama-65 okanye ngaphezulu | Iiyure ezi-7 ukuya kwezi-8 |
Ezi yure zokulala ziyimfuneko ukugcina impilo yomzimba kunye nengqondo, kwaye kubalulekile ukuba ukhumbule ukuba abantu abanengxaki yokuqaqanjelwa sisifo esinganyangekiyo basesichengeni sokonyuka kwezifo ezinxulunyaniswa nokungasebenzi kakuhle kwengqondo, ezinje ngengqondo kunye nokuphulukana nenkumbulo. Jonga amaqhinga ama-7 ukuphucula inkumbulo ngaphandle kwamandla.
Jonga ukuba leliphi ixesha ekufuneka uvuke ngalo okanye ulale ukuze ulale kamnandi usebenzisa le khaltyuleyitha ilandelayo:
Amacebo okulala ngcono
Ukuze ulale ngcono, kufuneka uphephe ukusela ikofu kunye nokutya iimveliso ezine-caffeine emva kwentsimbi yesi-5 emva kwemini, ezinje ngeti eluhlaza, i-cola kunye neeseleta zetshokholethi, njengoko icaffeine ithintela ukudinwa ekufikeleleni kwingqondo, ebonisa ukuba lixesha lokulala.
Ukongeza, kuya kufuneka ube nesiqhelo sokulala phantsi uphakame, uhloniphe umsebenzi kunye namaxesha okuphumla, kwaye wenze indawo ezolileyo kwaye emnyama ngexesha lokulala, njengoko oku kukhuthaza imveliso yehomoni melatonin, enoxanduva lokufika kokulala. Ngamanye amaxesha ukuphazamiseka kokulala, kunokuba yimfuneko ukuthatha iipilisi ze-melatonin ukukunceda ulale ngcono.
Jonga amaqhinga aqinisekisiweyo esayensi malunga nokulala okungcono:
Amanqaku Akutshanje
Dyshidrosis: yintoni, oonobangela kunye neendlela zonyango
