Ukulala ngexesha lokuBekwa yedwa? Uyihlaziya njani indlela yakho yesiqhelo 'yesiqhelo esitsha'

Umxholo

• Indawo entsha yokulala
• Ukubuyisa isingqisho sakho
• Ukukhanya kwelanga
• Rhoqo
• Akukho kofu iiyure ezingama-6 ngaphambi kokulala
• Khupha isixhobo
• Musa ukulala naye kwangethuba

Asisekho sodwa kwakhona, Toto, kwaye iindlela zethu ezintsha zisachazwa.

Yonke idatha kunye neenkcukacha-manani zisekwe kulwazi olufumanekayo esidlangalaleni ngexesha lokupapashwa. Olunye ulwazi lunokuba luphelelwe lixesha. Ndwendwela i-coronavirus hub yethu kwaye ulandele iphepha lethu lokuhlaziya ngokufumana ulwazi lwamva nje kuqhambuko lwe-COVID-19.

Oku kude kube kukuvalelwa yedwa, uninzi lwethu sele lukuqhelile ukubetha iqhosha lokulala.

Ndihlekisa ngabani? Khange ndibeke nealam ukusukela ngoFebruwari.

Ubomi buwile kwiiporo kancinci ngenxa ye-COVID-19, kodwa kum, ukulala bekuyingqekembe yesilivere encinci kwisaqhwithi.

Andindedwa. Ngoku eli khaya ngumsebenzi kwaye umsebenzi likhaya labaninzi, ukusebenza kunye nokulala kunokwenzeka kakhulu-nangaliphi na ixesha, naphina.

Idatha eqokelelwe yinkampani yohlalutyo lwempilo Ubungqina bezeMpilo bucebisa ukuba ukusukela oko kwaqala ukubekwa yedwa, abantu baseMelika bandise ixesha labo lokulala ngeepesenti ezingama-20.

NgokukaGqirha Richard Bogan, umlawuli wezonyango we-SleepMed waseMzantsi Carolina kunye noMongameli weBogan Sleep Consultants, yindawo yokuphumla efanelekile kakhulu esiyifunayo.

UBogan uthi: "Ukulala kubalulekile kwaye kukuphila." “Kufuneka ulale. Umgangatho ongcono, ubuninzi, kunye nokuqhubeka kokulala, ngcono ukusebenza kwengqondo. Ukhumbula ngcono, indlela oziva ngayo ibhetele, ukhuthazeka kwaye amajoni akho omzimba angcono. ”

NgokukaBogan, malunga neepesenti ezingama-40 zabemi banengxaki yokungalali ngokwaneleyo. Lityala lokulala abanye bethu abasebenza nzima ukulihlawula ngexesha lokuvalelwa bodwa, kunye nekati kunye nokulala yonke imihla.

Ukuhlawulwa kwetyala lethu kuvakala kuyinto entle, kodwa kunjalo Njani ibaluleke kakhulu loo nto.

Indawo entsha yokulala

Ngaphambi kokuyalela ukuhlala ekhaya, uninzi lwethu lwalulala ngokwesingqi sethu, okanye iwotshi yangaphakathi, utshilo uBogan. Isingqisho se-circadian yile sixelela umzimba wethu ukuba uvuke nini kwaye ulale nini rhoqo.

Ukuqengqeleka ngesingqi sakho se-circadian kusebenza xa unexesha lokumisa elilungelelanisiweyo, indawo oza kuba kuyo, kunye neshedyuli emiselweyo yokugcina.

Endle ngasentshona yokuvalelwa bodwa - apho umsebenzi nobomi bungagcinwanga kwithayimthebhile engqongqo - abanye bayasishiya isingqisho se-circadian yenkqubo ebizwa ngokuba “kukubaleka simahla.”

Xa usebenza simahla, umzimba uhamba ngokurhabaxa kwi-isingqisho seeyure ezingama-24.

Ngokubaleka sisebenzisa enye yezinto ezimbini ezenzekayo: Abantu balele xa belele, kwaye / okanye bavuke ngokulula xa bevuka. Ingqondo ayithandi ukwenza oko, utshilo uBogan.

Amanye amazwe aqala ukuvula kwakhona, kwaye kwezi minyango zivuliweyo kuza ukukhanya kokusa kwento eqhelekileyo. Asisekho sodwa kwakhona, Toto, kwaye iindlela zethu ezintsha zisachazwa.

Ingcali kwezengqondo ngombutho kunye noNjingalwazi weDyunivesithi yase Marian uGqirha David Rusbasan ulindele ukuba umsebenzi okude ube yinto exhaphake kakhulu.

URusbasan uthi: "Ndicinga ukuba lolunye utshintsho olukhulu oluza kubakho kukuqhelaniswa nomsebenzi womnxeba kunye nomnxeba." “Iinkokheli nabaphathi ngoku banombono ophambili wendlela i-telework enokuphumelela ngayo kwimibutho yabo. Ndiyakholelwa ekubeni ukuqhubela phambili bazakusebenzisa umxholo ngakumbi nangakumbi. ”

Ukubuyisa isingqisho sakho

Ngale miba mitsha engqondweni, abanye abantu banokuqhubeka nokuqhuba simahla okwethutyana. Ekugqibeleni, kuyakufuneka sibuyele kwisingqisho sethu esijikelezayo esinconyelweyo impilo yethu kunye nengqondo.

Ukuzibandakanya kwakhona kule nkqubo, uBogan uneengcebiso ezithile:

Ukukhanya kwelanga

UBogan uthi: “Ukukhanya kubaluleke kakhulu. Qinisekisa ukuba ufumana ukukhanya kunye nomsebenzi. Ukukhanya kwandisa ukuphakama kwesimo sokuvuka, kwaye oko kuphucula ukusebenza kwengqondo yethu. ”

Ukufumana naphi na ukusuka kwimizuzu emi-5 ukuya kweli-15 yokukhanya kwelanga amaxesha ama-2 ngeveki kwanele ukonyusa ivithamin D yakho, eyaziwa njengokuchaphazela ukulala.

Rhoqo

Kungalixesha lokumba iwotshi endala yealam owawunayo ngoFebruwari. "Vuka ngexesha elifanayo yonke imihla kwaye ufumane ukukhanya okwangoku ngelo xesha," utsho uBogan.

Qiniseka ukuba ubhukisha ixesha lakho lokuvuka kunye nexesha lokulala elingaguqukiyo.

Akukho kofu iiyure ezingama-6 ngaphambi kokulala

Ukusela icaffeine kufutshane nexesha lokulala kunokuphazamisa ukulala kwakho.

Lo mthetho ndawubiza ngokuba yiGremlins "Mogwai". Njengokuba unganiki manzi aseMogwai emva kobusuku, icaffeine ayintle kubantu kwiiyure ezingama-6 ngaphambi kokulala.

Ikofu inqanda i-adenosine, umlamli obalulekileyo kwiziphumo zokuphulukana nokulala. I-Adenosine iqokelela kwingqondo ngexesha lokuvuka kwaye inokukhokelela kutshintsho ekusebenzeni kwengqondo xa ukulala kweqiwe.

Khupha isixhobo

Gwema umbane ngeyure ngaphambi kokulala.

UBogan uthi: "Xa sinesibane se-elektroniki, iTV, okanye izixhobo, ukukhanya kwesibane kuhlasela amehlo ethu kunye neefotoorethor zethu." Oku kulibazisa ukuveliswa kwe-melatonin, ihomoni eveliswe yi-pineal gland kwingqondo yakho elawula isingqisho se-circadian.

Musa ukulala naye kwangethuba

"Kungcono kungcono ukulibazisa ukulala kancinci ngaphandle kokukhanya kwe-elektroniki, kuba uyakha i-adenosine," utshilo uBogan.

Cima umabonwakude kunye nomoya kancinci ngaphambi kokuba ubethe umqamelo. Oku kuxelela ingqondo yakho ukuba lixesha lokulala.

Wonke umntu uya kuchaza "kwangoko" kancinci ngokwahlukileyo, kodwa iNational Sleep Foundation icebisa ukuba uyokulala phakathi kwentsimbi yesi-8. nasezinzulwini zobusuku.

Ngala manyathelo kunye nesiqhelo esiqinileyo, uninzi lwethu luya kubuyela emgceni malunga neveki okanye njalo. Abanye banokuba nexesha elinobunzima - njengamaqhekeza ekhephu, isingqisho somntu wonke esingafaniyo, kwaye uxinzelelo kunye nezinye izinto zinokuchaphazela umgangatho wakho wokulala.

Ukufumana i-barometer ekhawulezayo yomgangatho wobuthongo bakho, nika uvavanyo lokulinganisa ubungakanani bokulala e-Epworth. Eli phepha lemibuzo lilula linceda ukulinganisa ukuba ipateni yakho yokulala ikwimo entle.

Ukuba amanqaku akho aphezulu okanye unengxaki enkulu yokulala, ungafuna ukuqaphela ukuthetha nogqirha.

Amanqaku aphezulu kune-10 awela kwinqanaba "lokufowuna". Ndifumene amanqaku angama-20, ke ndizakutsala umnxeba ngamanye amaxesha malunga nentsimbi yesibini.

Njengoko ubona, ndisaqhuba simahla.

UAngela Hatem wonwabela iipina ze-piña, ukubanjwa yimvula, kwaye ngokucacileyo lilitye le-yacht.Xa engakhangeli iindlebe zonyana wakhe kwiiCheerios ezinxaxhileyo, uAngela unegalelo kupapasho oluninzi kwi-Intanethi. Mlandele kwi-Twitter.