Ubuchopho Bakho: Ekwindla

Umxholo

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Ngorhatya kuya kubanda, amagqabi aqalisa ukujika, kwaye wonke umfana omaziyo uyangxola ngebhola ekhatywayo. Ukuwa kulungile kwikona. Kwaye njengoko iintsuku zikhula zimfutshane kwaye imozulu ipholile, ingqondo nomzimba wakho uyakusabela kwixesha elitshintshayo ngeendlela ezininzi kunenye. Ukusuka kwimood yakho ukulala, nantsi indlela ukuwa kunokukuphosa ngayo.

Ekwindla kunye naManqanaba akho eMandla

Ngaba wakha weva nge-hypersomnia? Ligama lobuchwephesha lokulala kakhulu (ngokuchasene nokuqaqanjelwa bubuthongo) kwaye kuhlala kulinywa ngexesha lokuwa kweenyanga. Enyanisweni, abaninzi abantu balala ngakumbi ngo-Oktobha-malunga neeyure ze-2.7 ngaphezulu ngosuku-kunokuba nayiphi na enye inyanga yonyaka, ibonisa isifundo esivela kwi-Harvard Medical School. Ukuvalwa kancinci okuncinci kunokuvakala kuyinto elungileyo. Kodwa kwa isifundo esinye saseHarvard safumanisa ukuba umgangatho kunye nobunzulu bokulala kwakho nawo uyahlupheka, kwaye abantu baxela ukuba baziva bexolile emini. Ngoba? Enkosi kwiintsuku ezimfutshane (kwaye zihlala zinetha), amehlo akho akavezwanga ekukhanyeni kwelanga okuqaqambileyo njengoko bebonwabele ngexesha lasehlotyeni, ababhali bathi.

Xa ukukhanya kwe-ultraviolet kubetha ii-retinas zakho, impendulo yemichiza yenzeka kwingqondo yakho eqinisa isingqisho sakho sokulala, ukuqinisekisa ukuba ulala kamnandi ebusuku kwaye uzive unamandla emini, ababhali besifundo bathi. Ke, njengokutshintsha ukusuka emini uye kwishedyuli yomsebenzi wangokuhlwa, ukutshintsha ngokukhawuleza kokuvezwa lilanga okubangelwe kukufika kwekwindla kungankqonkqoza umjikelo wakho wokulala ulungelelanise iiveki ezimbalwa, uphando lubonisa. Ilanga alikubeki nje kwiiwotshi zakho zokulala; xa ibetha ulusu lwakho, ikwaqinisa amanqanaba akho evithamin D. Ekwindla (nasebusika) ukungabikho kokukhanya kwelanga kuthetha ukuba iivenkile zakho ze-D zinokuphelelwa, nto leyo inokukushiya udiniwe, ibonisa uphando Ijenali eNtsha yaseNgilani yoNyango.

I-Moody Blues

Ukhe weva (kwaye mhlawumbi unamava) ukuphazamiseka okwenzeka ngexesha lonyaka, eligama lengubo lokudakumba-njengeempawu ezikhulayo xa imozulu ipholile. Ukusuka kwindawo yokuziva usihla ezantsi kwindawo yokulahla inkunkuma, iingxelo ezininzi zidibanise ukungahambi kakuhle kwexesha, okanye i-SAD, kuwo omabini amanqanaba asezantsi e-vitamin D kunye nokulala kakubi. Ngelixa izifundo ezininzi ziye zaqinisa ikhonkco phakathi kwevithamin D kunye nomoya wakho, iindlela ezibopha i-D kuxinzelelo aziqondwa kakuhle, ngokophononongo lophando oluvela kwiSibhedlele saseSt Joseph eCanada. Abo baphandi bafumene abafazi abadakumbileyo abathathe ipilisi yokuncedisa i-vitamin D kwiiveki ze-12 bafumana ukuphakanyiswa okubalulekileyo kwimimoya. Kodwa abanakutsho ukuba kutheni kusenzeka oko, ngaphandle konxibelelwano olunokubakho phakathi "kwee-vitamin D receptors" kwingqondo yakho nakwimeko yokujikeleza kwemood yakho.

Ayinakuwa nje kukushiya udakumbile kwaye ungalali, kodwa udla ngokutya kakhulu i-carbs kwaye uchithe ixesha elincinci lokunxibelelana ekwindla xa kuthelekiswa nehlobo, ubonisa uphononongo lwabasetyhini abancinci abavela kumaZiko eSizwe eMpilo yengqondo. Ngelixa ukudinwa kunokuchaza ukungabikho kwentlalontle, imozulu epholileyo inokuthi ngandlel 'ithile ikhuthaze ingqondo kunye nesisu sakho ukuba sifune iikhalori ezikhuselayo, njengebhere elungiselela ukulala, uphando lubonisa.

Kodwa ayisiyiyo yonke into engendawo

Ukuphela kwexesha elitshisayo lehlobo kunokunceda nengqondo yakho. Inkumbulo yakho, ubushushu, kunye namandla okusombulula ingxaki konke kuthatha ukubetha xa i-thermostat idubula ngaphezulu kwe-80. Ngoba? Njengokuba umzimba wakho usebenza ukuzipholisa, utsala amandla kude nengqondo yakho, uthoba amandla awo okusebenza ngokugqibeleleyo, kubonisa isifundo esivela e-UK Kananjalo, phantse zonke ezi zifundo zingasentla zibonisa ukuba abantu abohlukeneyo bahlangabezana namaxesha onyaka ngeendlela ezahlukeneyo. Ukuba ubuthiyile ubushushu behlobo, unokuchitha Kaninzi ixesha elingaphandle ekwindla, kwaye ke unamava okunyusa imeko kunye namandla. Ngaphezu koko, kufuneka uthande i-apile cider encinci, utshintsho lombala, kunye nokuqhawula zonke iijezi zakho ozithandayo. Musa ukoyika ukuwa. Gcina nje abahlobo bakho besondele (kunye nevithamin D yakho isongezo esikufutshane).

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