Ungayeka Njani Ukujula kunye nokuJika ebusuku

Umxholo

• Yintoni ebangela ukuba ujule kwaye ujike ubusuku bonke?
• Ndiziva ndixhalabile
• Ukuziva uxinezelekile
• Ukuba ngaphezulu
• Ishedyuli yokungalali kakuhle
• Ukulala ngaphezulu ngaphambi kokulala
• Ukutya okungalinganiyo
• Iimeko zonyango ezisisiseko
• Isifo somlenze esingazinzanga
• Ukulala ngokuphefumla
• Ukuphuthelwa
• Ungayeka njani ukuphosa nokujika ebusuku
• Nini ukubona ugqirha
• Yise kude

Ukuchitha iiyure uphosa kwaye ujika ebusuku xa uzama ukulala awonwabanga, kuyaphazamisa kwaye kuyaphazamisa.

Ixhala, uxinzelelo, kunye nokuzithemba kakhulu zezinye zezinto ezinokubangela ukwanda kokuphosa nokujika ebusuku.

Kweli nqaku, siza kuvavanya ukuba kutheni usenokuphosa kwaye ujike kakhulu ebusuku kunye nendlela yokuyekisa.

Yintoni ebangela ukuba ujule kwaye ujike ubusuku bonke?

Zininzi izizathu zokuba kutheni ungaphosa kwaye ujike ubusuku bonke, njengokuziva uxhalabile, ukoyiswa kakhulu, imeko yonyango engaphantsi, nokunye okuninzi. Makhe siqwalasele ezinye zezizathu.

Ndiziva ndixhalabile

Ukuba unengxaki yokuxhalaba, ukwanda koxinzelelo ebusuku kunokwenza ukuba kube nzima ukulala kwaye ulale.

Kwesinye, abaphandi bafumanise ukuba uxinzelelo lwe-somatic lunefuthe elibi kumgangatho wokulala. Ingqondo exhalabileyo, ebalekayo inokwenza umzimba wakho uzive ungonwabanga, oko kunokubangela ukuba uphose kwaye ujike ngaphezulu kwesiqhelo.

Ukuziva uxinezelekile

Uxinzelelo kunokubangela zombini iimpawu zengqondo nezomzimba ezinokwenza ukuba kube nzima ukulala. Umzekelo, ukuba unezihlunu ezixineneyo ngenxa yoxinzelelo, unokufumana kunzima emzimbeni wakho ukuba uphumle ebhedini ebusuku.

Kwesinye, abaphandi bafumanise ukuba amanqanaba aphezulu oxinzelelo ayayanyaniswa kakhulu nomgangatho wokulala ohlwempuzekileyo kubafundi bezonyango.

Ukuba ngaphezulu

Ngokwe-National Sleep Foundation, ukukhanya okuluhlaza okwesibhakabhaka okukhutshwa ziifowuni, iiTV, kunye nezinye izixhobo zombane kunokulibazisa i-hormone yokulala i-melatonin.

Ukongeza, ingxolo enkulu kunye nezibane eziqaqambileyo ezivela ngaphakathi nangaphandle kwegumbi lakho lokulala nazo zinokuvuselela izivamvo zakho, zibangele ukuba uphose kwaye ujike ngaphezulu.

Ishedyuli yokungalali kakuhle

Ukulala xa ungadinwanga, kunye nokulala emva kwexesha, okanye kwangethuba kakhulu, konke kunokuchaphazela umgangatho wokulala kwakho.

Ukuba awudinwanga ngokwaneleyo, okanye udinwe kakhulu, ngexesha lokungena ebhedini, usenokukufumanisa kunzima ukukhululeka kwaye ulale. Kuya kwenzeka okufanayo xa ukwishedyuli yokulala engaqhelekanga.

Ukulala ngaphezulu ngaphambi kokulala

Uphando lubonakalisile ukuba ukulala kancinci emini kuluncedo kwimpilo yethu. Nangona kunjalo, ukulala kakhulu emini kunokwenza kube nzima ngakumbi ukulala ebusuku.

Ukuba ulale ngaphezulu ngeeyure ezimbalwa emva kwemini, umzimba wakho usenokungakulungeli ngokupheleleyo ukulala kwakhona ngexa ubetha ifula. Oku kunokukushiya uzive ungonwabanga njengoko ulele ebhedini ebusuku.

Ukutya okungalinganiyo

Ukuba nokutya okunokulinganisela kunokuba nefuthe elihle kumgangatho wakho wokulala. Izakhamzimba ezivela kukutya zidlala indima enkulu kwimveliso yehomoni yokulala i-melatonin, kunye nezinye ii-neurotransmitters ezibalulekileyo ezinceda ukulawula ukulala.

Ukungalingani kwezi zakha mzimba kungakhokelela kumgangatho wokulala ongalunganga kunye nengxaki yokulala.

Iimeko zonyango ezisisiseko

Zininzi iimeko zonyango ezingakhokelela kumgangatho wobuthongo obuthathaka, eyona nto ixhaphakileyo kukungazoli kwemilenze, ukuphefumla nokulala.

Isifo somlenze esingazinzanga

Isifo semilenze engenasiphelo (i-RLS) yimeko ebangela umnqweno omkhulu wokuhambisa imilenze. Nge-RLS, uvakalelo luhlala luvela xa umzimba wakho uphumle, njengokulala ebhedini. Imfuno eqhubekayo yokuhamba inokukhokelela ekuphosweni rhoqo kunye nokujika ebusuku.

Ukulala ngokuphefumla

I-apnea yokulala yenye imeko enokubangela ukuphosa kunye nokujika ebusuku. Xa ulala ne-apnea yokulala, ukuphefumla kwakho kuphazamiseka xa ulele. Oku kunokubangela ukuba uphonsa, ujike, kwaye uvuke rhoqo ubusuku bonke.

Ukuphuthelwa

Ukuphuthelwa yimeko ebonakaliswa kukungakwazi ukulala okanye ukuhlala ulele. Zininzi izinto ezibangela ukungalali, kubandakanya nezinye iimeko zempilo yomzimba okanye yengqondo. Ukuba ulala, unokuzifumana uhambahamba kakhulu ebhedini, ungakwazi ukulala.

Ezinye zeemeko ezingapheliyo zentlungu, ezinje ngesifo samathambo kunye nefibromyalgia, zinokwenza kube nzima ukonwaba ebhedini ebusuku.

Ungayeka njani ukuphosa nokujika ebusuku

Ukuba uhlala uphosa kwaye ujika xa ekugqibeleni ungene ebhedini ebusuku, indlela efanelekileyo yokulala ucoceko inokuhamba indlela ende.

• Yenza igumbi lokulala elifanelekileyo. Inyathelo lokuqala lokwenza ucoceko lokulala kakuhle kukwenza igumbi lokulala oziva ukhululekile ukulala kulo. Ukuthenga indawo yokulala esemgangathweni kunye neebhedi kunganceda ukunika umzimba wakho indawo efanelekileyo yokulala busuku ngabunye.
• Ziqhelanise neendlela zokuphumla. Iindlela zokuphumla zibonisiwe ukunciphisa zombini iimpawu zomzimba nezengqondo zoxinzelelo noxinzelelo. Unokuziqhelanisa nokuphefumla okunzulu, ukucamngca, ukubonwa ngamehlo, okanye ubuchule bokubeka emhlabeni ukunceda umzimba wakho uphumle kwaye ulungele ukulala.
• Vala i-elektroniki. Zama ukuyeka ukusebenzisa i-elektroniki ubuncinci iyure ngaphambi kokulala ukunika umzimba wakho kunye nengqondo ixesha lokulungiselela ukulala. Oko kuthetha ukubeka kude ifowuni kunye nokukhetha into elula emehlweni, njengencwadi elungileyo.
• Hlala usebenza emini. Ukuzivocavoca rhoqo kubonisiwe ukuphucula umgangatho wokulala kwaye kunceda umzimba wakho uphumle xa ekugqibeleni ulala. Ukuba ufumanisa ukuba uhlala unamandla amaninzi ekupheleni kobusuku, ukuhambisa umzimba wakho imini yonke kunokunceda.
• Landela ishedyuli yokulala engaguqukiyo. Zininzi izinto ezinokuba nefuthe elibi kwimizimba yethu yendalo yokulala-yokuvuka, ukusuka ekuhambeni ukuya kuhlala kude kakhulu. Ukulandela ishedyuli yokulala kunokunceda ukugcina umzimba wakho ukhululekile kwaye ulungele ukulala ngexesha elifanayo busuku ngabunye.
• Yitya ukutya okunezondlo. Ukuba nokutya okunezakha-mzimba okubandakanya zonke ii-carbohydrate, iiproteni, amafutha, kunye nezinye izakhamzimba ezifunwa ngumzimba wakho kubalulekile ukuze ulale. Ungakulibali ukufaka ukutya okuphezulu kwi-tryptophan, i-magnesium, iivithamini ze-B, kunye nezinye izondlo zokukhuthaza i-hormone.

Ezinye izizathu zokungalali kakuhle kunye nokuphosa rhoqo kunye nokujika, njengokuphefumla ubuthongo kunye nokuqaqanjelwa sisisu, kunokulawulwa ngoncedo lweengcali zonyango.

Nini ukubona ugqirha

Ukuba uthathe onke amanyathelo afanelekileyo ukuphucula impilo yakho yokulala kwaye uzibona uphosa kwaye ujika ebusuku, lixesha lokuba ubone ugqirha.

Baza kuvavanya imbali yakho yezonyango kwaye bakubuze imibuzo malunga nendlela yakho yokuphila kunye nemikhwa yokulala. Banokwenza uthotho lweemvavanyo, ezinje ngesifundo sokulala, ukumisela ukuba kukho iimeko zonyango ezisisiseko.

Ukuba ugqirha wakho ufumanise ukuba unemeko enokubangela ukulala kakubi, ukufumana isicwangciso sonyango linyathelo elilandelayo.

Yise kude

Ukuphosa kunye nokujika ebusuku kunokubangela ukwehla komgangatho wokulala kunye nomgangatho wobomi.

Zininzi izizathu zokuphosa nokujika ebusuku, kubandakanya impilo yokungalali kakuhle, ukutya okungalinganiyo, kunye neemeko zonyango ezisisiseko.

Ukuziqhelanisa nokucoceka kokulala, njengokucima i-elektroniki kunye nokugcina ishedyuli yokulala engaguqukiyo, kunokukunceda uyeke ukuphosa nokujika kakhulu ebusuku.

Ukuba unenkxalabo yokuba imeko yonyango ebangela ukuba uphose kwaye ujike ubusuku bonke, cwangcisa utyelelo kunye nogqirha wakho ukuze ufumane uncedo olungakumbi.