Ityala lokulala: Ngaba uya kuze ubambe?

Umxholo

• Yintoni intsilelo yokulala?
• Iingcebiso zokwenza ubuthongo obulahlekileyo
• Izibonelelo zokulala ngakumbi xa unako
• Umngcipheko wokuzama ukwenza ubuthongo obulahlekileyo
• Umgca wezantsi

Ukwenza ukulala okulahlekileyo

Ngaba ungabulala ubusuku obuphosakeleyo? Impendulo elula nguewe. Ukuba kufuneka uvuke kwangoko ukulungiselela idinga ngolwesiHlanu, emva koko ulale ngaloo Mgqibelo, uya kubuyisa kwakhona ubuthongo obuphosakeleyo.

Ukulala ngumsebenzi wokubuyisela kwimeko yesiqhelo-ngelixa ulele, ingqondo yakho ikhathalogu yolwazi kunye nokuphilisa umzimba wakho. Igqiba ngento ebalulekileyo ekubambeleleni kuyo, kwaye yintoni enokudedelwa. Ingqondo yakho yenza iindlela ezintsha ezikunceda uhambe kusuku olungaphambili. Ukulala kuyaphilisa kwaye kulungisa imithambo yegazi kunye nentliziyo yakho.

Oko bekutshiwo, ukubamba ubusuku obungalaliyo bokulala akufani nokufumana ubuthongo obufunayo kwasekuqaleni. Xa ubamba, kuthatha ixesha elongezelelweyo ukuze umzimba wakho uphinde ubuye. , Kuthatha iintsuku ezine ukubuyela kwimeko yesiqhelo.

Ukongeza, abantu abaninzi baseMelika abaphulukana nobuthongo benza njalo endaweni yokuba kube kanye ngexeshana. Oku kudala "ukulahleka kokulala," okwenza kube nzima ukufumana ukulala kunye nokwandisa amathuba okulala.

Yintoni intsilelo yokulala?

Ixesha olileleyo lifana nokufaka imali kwiakhawunti yebhanki. Nanini na xa ungafumani ngokwaneleyo, iyarhoxiswa kwaye kufuneka ihlawulwe. Xa unamatyala okulala okungapheliyo, awusoze wakwazi ukukubamba.

NgokweSizwe sokulala iSiseko, abantu baseMelika bafuna malunga neeyure eziyi-7.1 zokulala ngobusuku ngabunye ukuze bazive bonwabile, kodwa iipesenti ezingama-73 zethu ziyawa phantsi kwenjongo rhoqo. Oku kungenxa yezinto ezininzi, ezinje ngoxanduva lwesikolo, iiyure zomsebenzi ezinde, kunye nokunyuka kokusetyenziswa kwezinto zombane njengee-smartphones.

Abantu abaninzi bacinga ukuba banokwenza ukulala kwabo okulahlekileyo ngeempelaveki. Nangona kunjalo, ukuba ulala ixesha elide ngoMgqibelo nangeCawa, kunzima ukulala ngexesha ngeCawa ebusuku. Intsilelo iyaqhubeka kwiveki ezayo.

Ukuphulukana nokulala ngokungapheliyo kunokubangela iingxaki ezininzi zempilo. Ingakubeka emngciphekweni owandayo wesifo seswekile, amajoni omzimba abuthathaka, kunye noxinzelelo lwegazi. Unokuba namanqanaba aphezulu e-cortisol -hormone yoxinzelelo. Oku kunokukhokelela kumsindo, kuxinzelelo, nakwiingcinga zokuzibulala. Ukongeza, ukozela kwandisa umngcipheko wokulala emva kwevili kunye nokufumana ingozi.

Iingcebiso zokwenza ubuthongo obulahlekileyo

Asinguye wonke umntu odinga inani elifanayo leeyure zokulala ngobusuku ngabunye. Abanye abantu badinga isithoba okanye nangaphezulu, kwaye abanye bahamba kakuhle nge-6 okanye ngaphantsi. Ukufumanisa ukuba ufuna kangakanani, jonga indlela oziva ngayo ngosuku olulandelayo emva kweendlela ezahlukeneyo zokulala.

Unokwazi kwakhona ukuba ulala kangakanani xa uvumela umzimba wakho ukuba ulale kangangoko ufuna ngaphezu kweentsuku ezimbalwa. Uya kuthi ngokwendalo ungene kwesona siqwengana sokulala somzimba wakho, onokuthi uqhubeke emva kokuba ulingo luphelile.

Ukuba uyaphoswa kukufumana iiyure ezaneleyo zokulala, Nazi iindlela ezimbalwa onokwenza ngazo.

• Thatha kancinci amandla malunga nemizuzu engama-20 emva kwemini.
• Ukulala ngeempelaveki, kodwa hayi ngaphezulu kweeyure ezimbini ezidlulileyo kwixesha eliqhelekileyo lokuvuka kwakho.
• Ukulala ngakumbi ubusuku obunye okanye ezimbini.
• Yiya kulala kwangethuba ngobusuku obulandelayo.

Ukuba ufumana ityala lokulala okungapheliyo, ezi ngcebiso zingasentla azizukunceda kakhulu. Endaweni yoko, uya kufuna ukwenza utshintsho lwexesha elide.

• Yiya imizuzu eyi-15 ngaphambili ebusuku nganye nganye de ufike kwixesha lakho lokulala.
• Sukulala emva kweeyure ezimbini ezidlulileyo xa uqhele ukuvuka, nangeempelaveki.
• Gcina i-elektroniki kwigumbi elahlukileyo.
• Cinga ngendlela yakho yangokuhlwa ukuze ubone ukuba akukho nto ikugcina ulibele kakhulu.
• Yeka ukusebenzisa i-elektroniki iiyure ezimbini ngaphambi kokulala.
• Qinisekisa ukuba igumbi lakho lokulala limnyama kwaye lipholile ngokwaneleyo.
• Gwema i-caffeine ebusuku.
• Zilolonge emva kweeyure ezintathu ngaphambi kokuba ulale.
• Kulumkele ukulala ngaphandle kwemizuzu engama-20 yamandla.

Ukuba la manyathelo awancedi, okanye ukuba uhlangabezana neminye imiba yokulala njenge-narcolepsy okanye ukulala ukukhubazeka, thetha nogqirha wakho. Unokufumana inzuzo kwisifundo sokulala ukufumanisa into engalunganga.

Izibonelelo zokulala ngakumbi xa unako

Izibonelelo zokulala ngokwaneleyo zihlala zijongwa. Kungabonakala ngathi umosha iiyure zomsebenzi ezixabisekileyo ukuba uzivumela ukuba ufumane ixesha elaneleyo lokuphumla. Nangona kunjalo, ukulala kubalulekile nje njengayo nayiphi na into oyenzayo ngelixa uvukile.

Ukulala ngokwaneleyo kuphucula ukufunda nokukhumbula. Ngokuqhelekileyo abantu benza ngcono kwimisebenzi yengqondo emva kokulala ubusuku bonke. Oku kuthetha ukuba ukuba ufumana iiyure ezilithoba endaweni yeeyure ezisixhenxe, kungakuthatha ixesha elincinci lokwenza imisebenzi ngosuku olulandelayo, kuba ingqondo yakho iya kuba bukhali. Ukwenza imisebenzi ngokukhawuleza emva koko kwenza kube lula ukuya kulala ngexesha elifanelekileyo kubusuku obulandelayo.

Ukongeza, ukulala ngakumbi kunokunceda umzimba wakho uhlale usempilweni. Ikhusela intliziyo yakho kwaye inceda ukugcina uxinzelelo lwegazi luphantsi, ukutya kwakho kuqhelekile, kunye namanqanaba eglucose egazini kuluhlu oluqhelekileyo. Ngexesha lokulala, umzimba wakho ukhupha ihomoni ekunceda ukuba ukhule. Ikwalungisa kwakhona iiseli kunye nezicubu kunye nokuphucula ubunzima bakho bemisipha. Ukulala ngokwaneleyo kulungele amajoni akho omzimba, kukunceda ukuthintela usulelo.

Umngcipheko wokuzama ukwenza ubuthongo obulahlekileyo

Ukuziphatha okungahambelaniyo kunokunyusa umngcipheko weemeko ezahlukeneyo zonyango, kubandakanya:

• isifo seswekile
• ukutyeba kwakho
• ixhala
• ukudakumba
• ukuxhuzula
• ukulibaziseka kokuphendula komzimba
• isifo sentliziyo
• iingxaki zememori

Iindaba ezimnandi zezokuba ukulala ngokwaneleyo kunokubuyisa umngcipheko wezi zifo. Akukaze kube semva kwexesha ukwamkela iipateni zokulala ezisempilweni.

Umgca wezantsi

Kuyalinga, kwaye kuhlala kukhuthazwa, ukulala kancinci kangangoko ukuze ugqibe usuku. Kwinkcubeko exabisa ukusebenza nzima kunye nokuzinikezela, ubuthongo obunzulu buhlala buthabatha isitulo esingasemva. Nangona kunjalo, ukuzihlutha ubuthongo obaneleyo kunokubangela ukuba imeko yakho ibe mandundu. Inokuchaphazela nempilo yakho.

Ngethamsanqa, ityala lokulala lingaguqulwa. Utshintsho olulula kwindlela yakho yesiqhelo lukuvumela ukuba ulale kwangethuba okanye uhlale ixesha elide ebhedini. Emva koko uya kuba ulungele ngakumbi umhla ozayo.