Kutheni Ndihlala Ndivuka Ndidiniwe?

Umxholo

• Inertia yokulala
• Ukukhanya okuluhlaza okwesibhakabhaka
• Indawo yokungalali kakuhle
• Iingxaki zematrasi
• Igumbi lokulala elibanda kakhulu okanye elishushu kakhulu
• Ingxolo enkulu
• Ukutya nokusela imikhwa
• Ininzi icaffeine
• Ukusela utywala
• Ukuchama rhoqo
• Iingxaki zokulala
• Ukuphazamiseka kokuhamba kokulala
• Ukulala ngokuphefumla
• Ukuphuthelwa
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Akuqhelekanga ukuba uvuke uziva u-groggy. Kubantu abaninzi, akukho nto ikomityi yekofu okanye ishawa ayinakulungisa.

Kodwa ukuba uhlala uvuka udiniwe, ngakumbi ukuba uqhubeka uzive ukhathele imini yonke, kunokubakho enye into eyenzekayo.

Nanku ukukhangela kwezinye izizathu eziqhelekileyo zokuvuka udiniwe.

Inertia yokulala

Amathuba kukuba, ukugona kwasekuseni kukulala nje inertia, eyinxalenye yesiqhelo yenkqubo yokuvuka. Ingqondo yakho ayivuki kwangoko emva kokulala. Ihamba ngokuthe ngcembe ukuya kwimeko yokuvuka.

Ngeli xesha lotshintsho, unokuziva ugrogogo okanye uphazamisekile. Ukuba awulumkanga, unokubuyela ngokulula ubuthongo.

Ukulala kwi-inertia kunciphisa izithuthi zakho kunye nezakhono zokuqonda, yiyo loo nto ngamanye amaxesha iziva ingenakwenzeka ukwenza nantoni na emva kokuba uvukile.

I-inertia yokulala inokuhlala naphi na ukusuka kwimizuzu embalwa ukuya ngaphezulu kweyure, nangona ihlala iphucula ngaphakathi.

Ukuba ngaphakathi kweeyure zokuqala zokulala, ngequbuliso uvuka kubuthongo obunzulu kwaye ukwimeko yokudideka, unokuba ulala ubunxila.

Ikwabizwa ngokuba yimvuselelo yokudideka, ukulala ubunxila kukuphazamiseka kokulala okudlula kwinqanaba le-inertia. Isiqendu sinokuhlala ukuya kuthi ga kwimizuzu engama-30 ukuya kuma-40. Awunakukhumbula nokuba yenzekile xa uvuka ukuqala usuku.

Kungenzeka ukuba ufumane iimpawu zokulala kwi-inertia okanye ukulala ubunxila xa:

• musa ukulala ngokwaneleyo
• Vuka ngequbuliso ebuthongweni obunzulu
• setha ialam yakho kwangoko kunesiqhelo

I-inertia yokulala nayo inokuba mandundu kukutshintsha kokusebenza kwengxaki yokulala, ukuphazamiseka kwendlela yokulala, kunye nezinye iintlobo zesingqisho sokulala esingahambi kakuhle.

Ukulala kwi-inertia yinxalenye yendalo yokuvuka, kodwa unganciphisa iziphumo zayo ngoku:

• rhoqo ukulala ubusuku bonke
• ukunciphisa umda ukuya ngaphantsi kwemizuzu engama-30
• ukusela ikofu okanye esinye isiselo esine-caffeine xa uvuka

Ukuba iimpawu zakho ziyaqhubeka, ndwendwela umboneleli wakho wokuqala wezempilo. Bangakwazi ukulawula ingxaki yokulala.

Ukukhanya okuluhlaza okwesibhakabhaka

Ukukhanya okuluhlaza nakweyiphi na into ekhanyisayo engeyiyo ekhupha ii-wavevels zeblue, ezingezizo izinto ezimbi. Ngexesha lokukhanya kwemini, banokunyusa ukuphaphama kunye novakalelo. Kodwa ayisiyiyo le vibe uya kuyo xa usiya ebhedini.

Izibane ezonga umbane kunye nezikrini ze-elektroniki zikwandisile ukubonakaliswa kwethu kukukhanya okuluhlaza, ngakumbi emva kokutshona kwelanga.

Ukukhanya okuluhlaza okwesibhakabhaka, ngaphezu kwezinye iintlobo zokukhanya, kucinezela ukufihlakala kwe-melatonin, ihomoni enceda ukulawula isingqisho somzimba wakho, esingumjikelo wakho wokulala. Oku kwenza ukuba kube nzima kuwe ukulala esemgangathweni, okunokushiya uzive udiniwe ngentsasa elandelayo.

Ukunciphisa ifuthe lokukhanya okuluhlaza xa ulele:

• Kulumkele ixesha lesikrini kangangeeyure ezimbini okanye ezintathu ngaphambi kokuba ulale.
• Sebenzisa izibane ezibomvu ezimnyama ebusuku, ezingenamandla okunqanda isiphumo se-melatonin kwisingqi sakho se-circadian.
• Ziveze ekukhanyeni okukhulu okuqaqambileyo emini.
• Sebenzisa iiglasi ezibhlowu eziluhlaza ebusuku okanye usetyenziso olucoca ukukhanya okuluhlaza okwesibhakabhaka ukuba kufuneka usebenzise i-elektroniki ebusuku.

Indawo yokungalali kakuhle

Indawo yokulala engalunganga inokuba nefuthe elikhulu kumgangatho wokulala kwakho.

Iingxaki zematrasi

Ukuba ukudinwa kwasekuseni kuhamba kunye nokuqina okanye amalungu omzimba abuhlungu, umatrasi wakho unokuba netyala.

ibonisa ukuba umatrasi ophakathi oqinileyo ulunge kakhulu. Ubudala bomatrasi bakho bukwabalulekile. Incinci ifumanise ukuba abathathi-nxaxheba baxele umgangatho wokulala ongcono kunye neentlungu ezimbalwa kunye neentlungu kusasa emva kokulala kumatrasi omtsha.

Oomatrasi bakwalikhaya kwizilwelwe eziqhelekileyo - ezinjengezilonda ezinothuli, ezinokubangela ukuthimla ebusuku kunye nokukhohlela, ngakumbi kubantu abaneempawu zokungazinzi komzimba kunye nesifuba.

Qinisekisa ukuba umatrasi wakho awuphazamisi umgangatho wakho wokulala ngo:

• ukutshintsha i-mattress yakho yonke iminyaka eyi-9 okanye eyi-10, ngokufanelekileyo nge-mattress ephakathi
• usebenzisa i-hypoallergenic mattress cover ukuba une allergies

Igumbi lokulala elibanda kakhulu okanye elishushu kakhulu

Ukuba shushu kakhulu okanye kubanda kakhulu kunokubangela ukungazinzi kwaye kwenze kube nzima kuwe ukuba ulale okanye ulale. Ukuzikhethela komntu kufuneka kudlale indima kubushushu begumbi lakho lokulala, kodwa igumbi elipholileyo lingcono xa kufikwa kubuthongo obutofotofo, ngokweCleveland Clinic.

Ukuba usenengxaki yokulala, ukufudumeza iinyawo zakho ngokunxiba iikawusi kunokukunceda ukunciphisa imithambo yegazi kwaye uhlengahlengise i-thermostat yakho yangaphakathi.

Uphononongo luka-2007 lubonisa ukuba abantu abadala ababenxiba iikawusi ezingafudunyezwanga okanye ezishushu ebhedini bakwazi ukulala ngokukhawuleza.

Yenza ubushushu obulungileyo bokulala kumgangatho ngu:

• ukugcina igumbi lakho lokulala phakathi kwe-60 ° F kunye ne-67 ° F (15 ° C kunye ne-19 ° C)
• ukunxiba iikawusi ebhedini okanye ukubeka ibhotile yamanzi ashushu ezinyaweni zakho
• Ukukhetha iimpahla zokulala ezifanelekileyo kunye nezinto zokulala kwimozulu yakho yendawo

Ingxolo enkulu

Nokuba uluhlobo lomntu onokulala ubukele iTV, ingxolo isenokuba nefuthe elikhulu kumgangatho wakho wokulala.

Ukunciphisa ingxolo yangasemva kunokunceda ekwandiseni inani lokulala nzulu ufumana ubusuku ngabunye kunye nokunciphisa inani lamaxesha ovuka ngawo ebusuku.

Nokuba awukwazi ukulahla umthombo wengxolo, ungazama:

• Ukulala nezinto zokufaka iindlebe
• usebenzisa umatshini wesandi, onokuwufumana kwiAmazon
• ukugcina iifestile kunye nomnyango wegumbi lokulala livaliwe

Ukutya nokusela imikhwa

Into oyityayo ngaphambi kokulala inokukugcina ebusuku kwaye uzive udiniwe kusasa.

Ininzi icaffeine

ICaffeine sisikhuthazi sendalo esikhuthaza ukuphaphama.

Ukuba ne-caffeine eninzi emini okanye ukusondela kakhulu kwixesha lokulala unoku:

• kwenze kube nzima ukulala
• yenza kube nzima ukuhlala ulele
• wandise inani lamaxesha oya kwigumbi lokuhlambela ubusuku bonke

Ikofu, itshokholethi, iti ezithile kunye neziselo ezihlwahlwazayo zonke zinecaffeine. I-caffeine inokufumaneka nakumayeza athile, kubandakanya amayeza athile kunye namayeza okuphelisa iintlungu.

Ukugcina icaffeine ekuphazamiseni ukulala kwakho:

• Gwema ukuba ne-caffeine iiyure ezintathu ukuya kwezixhenxe ngaphambi kokulala.
• Nciphisa ukungenisa ikofu okanye ezinye iziselo ezine-caffeine kwindawo enye okanye ezimbini ngosuku.
• Jonga amayeza e-caffeine.

Ukusela utywala

Utywala buye baboniswa ukuba bunefuthe lokuthomalalisa kwaye bukwenze ulale, kodwa awukhokeleli kubuthongo obuhle. NgokweKlinikhi yaseCleveland, utywala bonyusa inani lamaxesha ovuka ngalo xa ukonwaba kuphelile kwaye kuthintela ukuba ungalali ngokwaneleyo.

Okukhona usela utywala obuninzi ngaphambi kokuba ulale, kokukhona kuphazamisa ubuthongo bakho, ukwandisa amathuba okuvuka udiniwe.

Unokuthintela utywala ekuchaphazeleni ukulala kwakho ngoku:

• ukunqanda ukusela utywala ngorhatya
• Ukunciphisa ukusela kwakho utywala kungabikho ngaphezulu kwesiselo esinye ngemini kubafazi kunye neziselo ezibini zamadoda

Ukuchama rhoqo

Ukusela kakhulu kuyo nantoni na esondele kakhulu ngexesha lokulala kunokukwenza ukuba uvuke rhoqo ukuze uchame ubusuku bonke. Oku kunokwenzeka nakwiimeko ezithile ukuba ugcina ulwelo oluninzi.

Ukuchama ngokugqithileyo ebusuku, okwabizwa ngokuba yi-nocturia, nako kungangumqondiso wesimo sezonyango esingaphantsi. Ukuba uqhubeka nokuvuka kabini okanye ngaphezulu amaxesha ngobusuku ukuze uchame emva kokunciphisa umda wokusela ngaphambi kokuba ulale, thetha nogqirha wakho.

Unokunciphisa ukuba uvuka kangaphi ukuya kuchama ngu:

• ukunqanda ukusela utywala ubuncinci iiyure ezimbini ngaphambi kokulala
• ukunciphisa i-caffeine kunye neziselo ezinxilisayo
• unxibe iikawusi zoxinzelelo emini ukuba unamaqatha kunye nemilenze edumbileyo okanye imimandla ethile yokugcina amanzi

Iingxaki zokulala

Ukuba akukho nto ibonakala inceda ukukhukhumala kwasekuseni, unokuba nengxaki yokungalali kakuhle.

Ukuphazamiseka kokulala kufuna ukuxilongwa kunye nokunyangwa yingcali yokhathalelo lwempilo, ekunokwenzeka ukuba ungene kwisifundo sokulala.

Ukuphazamiseka kokuhamba kokulala

Ukuphazamiseka kokuhamba kokulala ziimeko ezibangela ukuhamba ngaphambi okanye ngexesha lokulala, okwenza kube nzima ukulala okanye ukuhlala ulele.

Ezinye iingxaki eziqhelekileyo zokuhamba ngokulala zi:

• isifo somlenze esingazinzanga, esibangela ukungonwabi kwimilenze yakho kunye nomnqweno onamandla wokuzihambisa eziqina xa uzama ukulala
• Ukuphazamiseka kwamalungu omzimba ngamaxesha athile, nto leyo ebangela ukuba imilenze yakho igungqe, idibane, okanye idlakadlaka xa ulele. Iintshukumo zinokwenzeka rhoqo kwimizuzwana engama-20 ukuya kwengama-40 kwaye zinokuhlala ukuya kwiyure.
• bruxism, ebandakanya ukuqinisa okanye ukutshixiza amazinyo xa ulele

Ukulala ngokuphefumla

I-apnea yokulala, ngokuqhelekileyo ukukhubazeka kokuphefumula kokulala, yintlupheko yokulala ebangela ukuba ukuphefumula kwakho kuyeke ukulala kwakho. Usenokungaqondi ukuba unale meko.

Ezinye iimpawu kunye neempawu zokuphefumula kokulala zibandakanya:

• erhona
• ukukhefuzela xa ulele
• Ndiziva ndidiniwe emva kokulala ubusuku bonke
• unengxaki yokuhlala ulele
• ukuvuka ngomlomo owomileyo
• iintloko zakusasa

Ukuphuthelwa

Ukuphuthelwa kubandakanya ukuba nobunzima bokulala okanye ukuvuka ekuseni kakhulu kwaye ungabi nako ukuphinda ulale. Ukulala ixesha elifutshane kuqhelekile kwaye kuhlala kubangelwa luxinzelelo, isiganeko esibuhlungu, okanye ukulala kwindawo engaqhelekanga, enjengegumbi lasehotele.

Ukuphuthelwa okuthatha inyanga okanye nangaphezulu kuthathwa njengokungalali okungapheliyo. Le inokuba yimeko ngokwayo okanye uphawu lomcimbi osisiseko.

Kunye nokuvuka udiniwe, ukuphuthelwa kunokubangela:

• ubunzima bokugxila
• ukucaphuka
• ukudakumba
• ixhala lokungalali ngokwaneleyo

Umgca wezantsi

Ukuvuka udiniwe kunokulungiswa kunye notshintsho oluthile kwimikhwa yakho yokulala kunye nokunciphisa i-caffeine okanye utywala. Ukuba akukho nto ibonakala inceda, kungcono ukuba ulandele ugqirha wakho ukujonga iimeko ezisisiseko.