Indlela yokulala bhetele xa uxinzelelo lonakalisa i-Zzz yakho

Umxholo

• Yenza Ucoceko Olucocekileyo
• Mamela kwiXesha lakho
• Khetha ukutya okukunceda ukuba ulale
• Uphengululo lwe

Kwabaninzi, ukulala ubusuku obunesidima liphupha nje ngoku. Ngokophando oluthile, iipesenti ezingama-77 zabantu bathi inkxalabo ye-coronavirus ichaphazele iso labo lokuvala, kwaye iipesenti ezingama-58 baxela ukuba balala kangangeyure ubusuku ngabunye.

"Sonke siphantsi koxinzelelo olukhulu, kwaye oko kuchaphazela kakhulu amandla ethu okulala," utshilo uNicole Moshfegh, ugqirha wezengqondo eLos Angeles ogxile kunyango lokungalali kunye nombhali Incwadi yokulala. Kodwa ixhala noxinzelelo akufuneki ukuba zikuphange i-zzz yakho. Ezi ndlela zicwangcisiweyo ziya kukunceda uwe-kwaye uhlale ulala.

Yenza Ucoceko Olucocekileyo

Enye indlela elula yoxinzelelo kunye nokulala zidibene? Igumbi lokulala elixineneyo linokugcina ubusuku, ngokophando olwenziwe nguPamela Thacher, Ph.D., ugqirha wezengqondo kwiYunivesithi yaseSt. Lawrence eNew York. “Ukuba igumbi lokulala lizele zizinto xa ungena ebusuku, abantu abaninzi baziva benetyala,” utshilo. "Ingqondo yakho icinga ukuba lixesha lokungayikhathaleli i-clutter, efuna umgudu wengqondo, okanye ukulungisa i-clutter, efuna umzamo womzimba." Ukusebenza ekhaya kuyenze mandundu imeko. “Amaxesha amaninzi eyona ndawo yabucala nethuleyo yokusebenzela ligumbi lakho lokulala,” utsho uThacher. "Ngoku unayo ilaptop kunye namaphepha apho, enza ukungqubana okungaphezulu."

Ukubuyisela ucwangco, lahla into ongayifuniyo, utsho. Qinisa indawo yakho yokusebenza ebusuku ukubonakalisa ukuba usuku lomsebenzi luphelile. Ekugqibeleni, uthi, “zama ukwahlula ibhedi yakho kwindawo osebenzela kuyo. “Mhlawumbi beka isikrini saseJapan ukwenza umda phakathi kwezi zimbini. Oko kuxelela ingqondo yakho ukuba indawo yakho yokulala inoxolo kwaye ingcwele. ” (Related: Izinto ezi-5 endizifundileyo xa ndiyekile ukuzisa iselfowuni ebhedini)

Mamela kwiXesha lakho

Iliphi ixesha ophuma ngalo ebhedini yeyona nto ibalulekileyo yokulala kakuhle, utshilo uMoshfegh. "Ngenxa yesingqi sokujikeleza okusilawulayo, kufuneka sivuke rhoqo ngexesha elifanayo yonke imihla," utshilo. "Ukuba ulala emva kwexesha, awuzukudinwa ebusuku kwaye unengxaki yokulala, nto leyo elahla iwotshi yakho."

Vuka ngaphakathi kweyure yexesha lakho eliqhelekileyo, nokuba ungalala ngaliphi ixesha, ukugcina uxinzelelo kunye nengxaki yokulala ukuba ingabi mandundu. (Ukuba ungabonakali ukugubha ukuthambekela kwakho kwe-owl ebusuku, unokuba nale ngxaki yokulala.)

Khetha ukutya okukunceda ukuba ulale

Impilo yamathumbu akho kunye nomgangatho wakho wokulala zinxibelelene ngokuthe ngqo, uphando lubonisa. Kwaye into oyityayo idlala indima enkulu. Iiprobiotics kukutya okufana neyogathi, ikimchi, kunye nemifuno evundisiweyo inokuphucula umgangatho wokulala, abaphandi bathi. Kwaye ii-prebiotic, ezifunwa zizinambuzane zethu zesisu ukuze zikhule kwaye zikukutya okufana neekiki, i-artichokes, kunye netswele, kunokukhuthaza ukulala kwaye kusikhusele nakwingcinezelo, kufunyenwe uphando lokuqala. Yenza oku kutya kube yinxalenye yokutya kwakho ukuze ujongane noxinzelelo kunye nemiba yokulala.

Kwaye yazi oku: I-zs zokubuyisela kwimeko yesiqhelo oya kuthi uzuze ekutyeni ngokufanelekileyo ziya kukunceda namathumbu akho. Okukhona ukulala kwakho kuvakala, kokukhona kungcono kwaye kwahluka ngakumbi i-microbiome yakho yamathumbu, ngokophononongo lwakutsha nje oluvela kwiYunivesithi yaseNova ekumazantsi mpuma eFlorida. (I-BTW, nasi isizathu sokuba une * ezothusayo * ngamaphupha ngexesha lokuvalelwa yedwa.)

Shape Magazine, Okthobha 2020 umba

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