Iindlela eziXhaswa yiNzululwazi malunga nendlela yokulala ngcono

Umxholo

• Iiyure ezintandathu zokulala zingangcono kunesibhozo
• Hlonipha iShedyuli yakho yokulala
• Ukwenza imephu kunokwenza okubi ngakumbi kunokuba kulungile
• Funda indlela yokujongana nemigqibelo yakho yasemva kwemini
• Ukuvuka phakathi kobusuku kuqhelekile
• Uphengululo lwe

Lixesha lokuba siphinde sicinge ngombono wethu wokulala okunempilo ebusuku. Ayisiyonto yokuba uza kufumana nini, phi, nokuba ungakanani umatrasi owufumanayo. Ngapha koko, ukujonga ngaphezulu kwezi zinto kunokubuyela umva, ukuguqula into ekufanele ukuba yeyonanto uyenzayo ibe yenye yezona zinxunguphalisa.

Hayi, i-idiom, kunye ne-grail engcwele yezigidi ezifana nawe, ichazwa ziziphi iindlela ezifanelekileyo zokulala ezisebenza kakuhle eyakho umzimba wokuhlaziya amandla kunye nokuseta imood yakho, ityhila uphando lwamva nje. Funda iindlela zamva nje ezixhaswa yisayensi zokuqinisekisa ukuba ufumana okona kuphumla kunzulu kwaye kusempilweni-busuku ngabunye.

Iiyure ezintandathu zokulala zingangcono kunesibhozo

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Ngaphandle kobulumko obuqhelekileyo, abafazi abalala phakathi kweyure ezintlanu ukuya kwezisixhenxe ezinesiqingatha ngobusuku baphila ixesha elide kunabo bafumana ezisibhozo, ngokutsho kophando kwijenali. Amayeza okulala. Enyanisweni, ukulala kakhulu kunokukwenza uzive unesithukuthezi njengokufumana kancinci kakhulu, iphawula ingcaphephe yokulala uDaniel Kripke, Ph.D., unjingalwazi osele eqalisile wezifundo zengqondo kwiYunivesithi yaseCalifornia San Diego. Uqonda njani ukuba ulele ngokwaneleyo? Jonga imizuzu engama-30 ukuya kwiyure emva kokunyuka ukuze ubone ukuba uziva uphaphile kwaye uphaphile-kuthatha ixesha elide ukwenza ingqondo nomzimba wakho uhambe, utshilo uMichael Grandner, Ph.D., ilungu leZiko lokulala kunye neCircadian Neurobiology. Nje ukuba ufumane indawo yakho emnandi, ncamathela kuyo kangangoko unakho. (Jonga ngaphezulu kweentsomi ezili-12 zokulala ngokuBala.)

Hlonipha iShedyuli yakho yokulala

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Uninzi lwabantu ekuthiwa yi- insomniacs lunokuba zizikhova zasebusuku ezizama ilize ukwamkela imikhwa yeentaka zokuqala. "Wonke umntu uneminwe ekhethekileyo yokulala," ucacisa uRobert Thomas, MD, unjingalwazi onxulumene namayeza okulala kwiSikolo sezoNyango saseHarvard. "Umzimba wakho unocingo ukuze uvale ngexesha elithile." Ukuba ixesha lakho lokulala elakhelweyo ngu-11: 30 ngokuhlwa, awuzukukwazi ukuphuma nge-10 ngokuhlwa, nokuba udiniwe kangakanani. " Sikhova, zama ukufumana iindlela zokulala ngokuhlamba ebusuku endaweni yasekuseni kwaye ungacwangcisi imicimbi kuqala.Ukuba uyintaka yasekuseni, sebenzisa ithuba leendawo zokuzilolonga ezingaxinani kakhulu eam ishedyuli yomsebenzi; Ukuhlengahlengisa ukuqala kwakho kunye nokushiya amaxesha ngemizuzu nje engama-30 kunokuba ngumdlalo otshintsha imveliso, utshilo uDavid Brown, Ph.D., ugqirha wengqondo yokulala kwiziko lezonyango labantwana eDallas.

Ukwenza imephu kunokwenza okubi ngakumbi kunokuba kulungile

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Ukuphumla kwamandla emva kwemini kufezekisile ukuvuma ngokubanzi, kunye neenkampani ezinje ngeGoogle kunye neProcter kunye neGamble zide zibonelele kwindawo yesiza "iipods" -indawo ezinokuthula apho abasebenzi banokutshaja kwakhona. Kodwa kwabanye, ukozela kwasemini kubashiya beziva bene-groggy kunye nezikrufu ngenkqubo yabo yasebusuku. Kuba ihlelo lokulala ngamandla, usenokoyika ukuba uphoswa yinto-okanye uyenza gwenxa. Kodwa ukukwazi kwakho ukulala kucwangciswe kwangaphambili, utshilo uBrown. Endaweni yokuphumla, hlaziya amandla akho ngokuhamba ngokukhawuleza okanye ngokuthetha nomhlobo.

Funda indlela yokujongana nemigqibelo yakho yasemva kwemini

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Ukwehla kwamandla emini maphakathi nasemva kwemini akuphindi, kuyaphinda hayi-kuthetha ukuba khange ulale ngokwaneleyo. Kuthetha nje ukuba ungumntu, ngenxa yokuba isignali ye-circadian elumkisayo enoxanduva lokuphaphama ngokwemvelo intywila emva kwemini, uthathe i-pep yakho kunye nayo, utsho uBrown. Endaweni yokufuna ukulungiswa kwe-caffeine xa iiflegi zakho zamandla, thatha ikhefu kwimiceli mngeni ngokwengqondo kwaye ujolise kwimisebenzi yokuyila-ungcono ekucingeni izinto ezintsha xa uziva udiniwe, isifundo Ukucinga nokuqiqa ifunyenwe. Emva koko, yikhuphe nje. Iya kuphela. (Recharge with these 5 Office-Friendly Snacks That Banish the Afternoon Slump.)

Ukuvuka phakathi kobusuku kuqhelekile

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Wonke umntu ubekhona: Uvuka nge-3 kusasa, awungekhe uphinde ulale, kwaye uqale ukwehla usiya kukuziva ungalali. Kodwa oku kuvuka kweyure yonke kuqhelekile njengokuwohloka kwemini. Kwisifundo esinye seklasikhi esivela kwiZiko leSizwe lezeMpilo yeNgqondo, abantu abachitha iiyure ezili-14 ngobusuku kwigumbi elimnyama iiveki ezine-kumzamo wokusetha kwakhona iindlela zabo zokulala-baqala ukuvuka kanye ngobusuku, nangona babelala ngokubanzi.

Emuva kwiintsuku zangaphambi kwemizi-mveliso, uBrown uthi abantu badlulile ngeli xesha ebhedini okanye ngaphandle, befunda, bebhala, besenza imisebenzi elula yasekhaya, okanye besabelana ngesondo. Yonke le misebenzi isengumdlalo olungileyo-njengoko injalo i-TV, nangona unamathela kwifomula ethe chatha, imali yokulala (cinga Abazingeli beNdlu bamanye amazwe, hayi IOrenji nguMnyama oMtsha). Isilumkiso sakho akufuneki sihlale ngaphezulu kwemizuzu engama-30 (okanye senzeke ngaphezu kwesinye okanye kabini ngobusuku ngabunye). Ukuba awoyiki, uya kubuya ulale ngokulula.

Uphengululo lwe