Unyango ngokungaqhelekanga kunye noWacky wokuLala

Umxholo

• Iingcebiso zokulala ucoceko ukunceda ukulala
• Uphengululo lwe

Chaza into enye embi kunokuba udiniwe yinja kodwa ungakwazi ukulala nokuba uzama kangakanani. (Kulungile, iiburpees, ukucoca ijusi, ukuphuma kwekofu ... siyayifumana, kukho izinto ezimbi kakhulu.) Kodwa ukuphosa nokujika ngelixa ubukele imizuzu exabisekileyo yokulala ishiyekile apho nezinto ezinzima. (Kwaye, pssst, kuya kufuneka uyifunde le ngaphambi kokuvela kwe-melatonin.)

Ukuphuthelwa kunokuqhuba abantu ukuba benze izinto ezithile ezingaqhelekanga-ezinje ngenene, ngokwenene izinto ezingaqhelekanga-kwigama lokufumana amehlo avaliweyo. Case in point: ezi kakhulu-eziphambene-ukukholelwa ukuphuthelwa unyango ukuba Ukuzola (i-app yokucamngca kunye nebali lokulala) bemba ukusuka kumngxuma omnyama-esque-esque phakathi kodonga kunye nebhedi. Bangena kwiincwadi zanamhlanje zokungalali, bekama iikona eziyimfihlo ze-Intanethi, baphinde bajongana nembali ukuze bafumanise obona bumnandi obothusayo. Emva koko, bavotela ama-4,279 abantu baseMelika kunye nabaseBritane kuvavanyo lwe-YouGov lokuchwetheza ezi-10 (kulungile, 12, kubandakanya amaqhina) amayeza okuphuthelwa angaqhelekanga kubo bonke. Iziphumo:

1. Ukuhlikihla i-earwax yenja emazinyweni akho

2. Ukutya izibilini ze-slug zaselwandle ngaphambi kokulala

3. Ukusela umnyhadala oqukethe inyongo yehagu etyiweyo

4. Ukuhlikihla idormouse / intsimi yeoli ngamanqatha kwiinyawo zakho

5. Ukuhlamba iinwele zakho kwisepha emthubi

6 = Ukutya ilethisi eqhotsiweyo phambi kokuba ulale

6 = Ukusela isiselo seopium lettuce

8. Ukutya itswele eluhlaza phambi kokulala

9. Ndibonisa ibhedi yakho emantla

10. Ukubukela ividiyo yetonamenti yephazili

11= Ukugoba kunye nokukhulula iinzwane zakho

11 = Ukusela isinamoni kunye nebhanana kunye neti

Ukuba nje ingcamango yokwenza nayiphi na kwezo zinto ikwenza ube nesicaphucaphu, ufune ukuhlamba, okanye ukoyika uhlanga loluntu, ungakhathazeki. Akukho namnye kubo okunene ngumbono olungileyo wokuphelisa ukulala, ngokukaRichard Shane, Ph.D.

"Kwinkqubo yam yezonyango, andifumananga ukuba uninzi lonyango olungaqhelekanga luphumelele," utshilo uShane. "Eminye yale mizekelo ibonakala ingenampilo okanye iyingozi." Umh, ungatsho kwakhona.

UShane uthi zintathu izinto ezahlukeneyo ezibangela ukungalali: 1) ixhala, uxinzelelo, okanye okunye ukungonwabi ngokwasemphefumlweni / ngokweemvakalelo, 2) ukungonwabi komzimba, kunye no-3) ukungonwabi kwendalo, njengengxolo okanye ubushushu. (Apha: ezinye izizathu ezingaqhelekanga awukwazi ukulala.) Indlela efanelekileyo yokubetha nayiphi na kunye nazo zonke ezi zinto ngokuziqhelanisa nococeko olufanelekileyo lokulala-kwaye asithethi ukuxubha amazinyo ngaphambi kokulala.

Iingcebiso zokulala ucoceko ukunceda ukulala

Ucoceko lokulala lunokubonakala ngathi yinto enxulumene kuphela nento oyenzayo phakathi bed (ethi, BTW, kufanelekile ukuba ibe kukulala kunye nokwabelana ngesondo), kodwa kuqala iiyure ngaphambi koko. UShane ucebisa ukuba ufumane ubuncinci imizuzu eli-15 yokukhanya kwelanga yonke imihla, ukuzilolonga (ungasondeli kakhulu kwixesha lokulala), kunye nokuthintela i-caffeine kwisithuba seeyure ezintandathu zokulala, ukuqinisekisa ukuba ukulungele ukungqubeka xa ixesha lokulala lijikeleza. (Nantsi isikhokelo esibanzi sokucwangcisela usuku lwakho lonke ukuphumla.)

Ngokuhlwa, gcina isampuli seyure ezimbini phakathi kwesidlo sakho sokugqibela kunye nokulala (kunye nokutya okunokubangela ukungaginyisi), cima izibane endlwini yakho okanye kwigumbi lokulala kangangeyure okanye njalo ngaphambi kokuba ubethe ifula, kwaye unamathele kwimisebenzi yokuthomalalisa kwangoko Ukusnuza kwangaphambili (njengalezi zolula zeyoga okanye ukucamngca). Kwaye-puh-lease uyeke ukuskrola nge-IG ebhedini-ukukhanya okuluhlaza-okumhlophe okukhutshwe zizikrini zesixhobo (ilaptop yakho, iTV, ifowuni) inokuphazamisa imveliso yakho yengqondo ye-melatonin, ihormone yokulala, utshilo uShane. (Inye kuphela ngaphandle kweNapflix, inkqubo yevidiyo eyilelwe ukukulala.)

Ucinga ukuba ungayifumana ngempelaveki? Hayi ngokukhawuleza. Ukulala kude kube ngu-2pm. ngeempelaveki ayingombono mkhulu-nokuba ufuna kakubi kangakanani-kuba iphosa iwotshi yakho yomzimba ngaphandle kwe-whack. (Olunye uphononongo lade lafumanisa ukuba iishedyuli zokulala ezingaqhelekanga zinxulunyaniswa nemicimbi yezempilo.) UShane ucebisa ngokulandela ishedyuli yokulala rhoqo kuba yenza kube lula ukulala.

Ngaba uziva ngathi ujonga zonke iibhokisi kodwa awusakwazi ukulala? Zama eli qhinga: Xa uxinezelekile, uya kucinezela ulwimi lwakho nophahla lomlomo wakho, njengendlela "yokuqinisa" uxinzelelo, utshilo uShane. Endaweni yoko, vumela ulwimi lwakho ukuba luphumle kwaye luthambe. Yiyeke ipholile naphina emlonyeni wakho, nokuba uchukumise kancinci uphahla lomlomo wakho okanye amazinyo-ungacinezeli nje.

“Ulwimi lwakho ‘lukutshintsha’ kwinkqubo yakho yemithambo-luvo,” utsho uShane. "Ukuvumela ulwimi lwakho ukuba luzolile lunokukunceda ukhulule ingqondo yakho, iimvakalelo kunye nomzimba, ulula ukulala."

Nantoni na oyenzayo, nceda ungangcolisi nge-slug entrails okanye ngeebhotile ze-boar.

Uphengululo lwe