Uzifumana njani iiyure zokulala?

Umxholo

• Ngaba unokufumana iiyure zokulala ngeempelaveki? Kufuneka wenze ntoni ukuyeka ukudinwa?
• Ukubaluleka kokulala
• Phinda ulale… kungenzeka?
• Ubungqina beziphumo eziqhubekayo
• Ewe, ezinye izinto ziyaqwalaselwa
• Indlela yokulala ngokwaneleyo kunye nokuzama kwakhona iiyure
• 1. Yenza umngxunya kwishedyuli yakho yokulala
• 2. Gcina ilog yokulala
• 3. Ukuba ulala kancinane emini, sebenzisa ithuba leeholide
• 3. Hayi kwi-caffeine kunye nezinye izinto ezikhuthazayo
• 4. Lungisa imeko-bume ngaphambi kokuba ulale
• 5. Ibhedi yokulala
• 6. Yenza umthambo, kodwa hayi ngaphambi kokulala
• 7. Ukuba uyabona ukuba awulali, sukulala ebhedini
• 8. Iindlela zokuphumla
• Iingqinisiso zeBhayibhile

Ngaba unokufumana iiyure zokulala ngeempelaveki? Kufuneka wenze ntoni ukuyeka ukudinwa?

Uxinzelelo lwemihla ngemihla, ukunqongophala kwexesha, umsebenzi, ukuzonwabisa kunye neeshedyuli ezitshintshayo zihlala zithetha ukuba abantu abaninzi abalali ngokwaneleyo ukuze baphinde bachache, into eneziphumo kwinqanaba lempilo, kwaye kuhlala kungenzeki oko rhoqo.

Abanye baba bantu bazama ukunciphisa okanye ukuphelisa iimpembelelo zokungalali kakuhle rhoqo ngokwenza iiyure zokulala. Kodwa, ukubuyisa njani iiyure zokulala? Ngaba kunokwenzeka oku? Makhe sibone kulo lonke eli nqaku.

Ukubaluleka kokulala

Ukulala yinkqubo yomzimba ebaluleke kakhulu esingayenzi kuphela ngabantu, kodwa yinxalenye enkulu yezilwanyana. Ngexesha lale nkqubo, ngaphandle kokuba ingqondo yethu ingayeki ukusebenza, ukusebenza kwengqondo yethu kunye namaza avelisa utshintsho, ngohlobo lokuba ilungu elilawulayo lomzimba wethu livunyelwe ukunciphisa ukusetyenziswa kwamandla kwaye liqale inkqubo yokuzenzela -lungisa.

Yinto ebalulekileyo, ngokwenyani: ukungalali ngokwaneleyo kunokuba nemiphumo emibi kwaye ukuba ihlala ixesha elide kakhulu inokubangela ukufa.

Ukulala yinkqubo esebenzayo kunye neyakheke kakuhle apho imijikelezo eyenziwe ngamanqanaba ahlukeneyo iphindaphindwa rhoqo, nganye kuzo iintlobo ezahlukeneyo zomsebenzi wobuchopho zenzeka.

Ngokukodwa, sihamba ngezigaba ezine zokulala okungabikho kwe-REM (apho amabini okuqala ahambelana nokozela kunye nokulala kancinci kwaye ezimbini zokugqibela ziyahambelana nobuthongo obunzulu kunye nokucotha, apho kuphumla khona) kunye nokulala kwe-REM (apho Ingqondo inomsebenzi ofanayo nalowo wokuvuka kwaye kukholelwa ukuba inento yokwenza nokulungiswa kolwazi olufunyenwe emini).

Le nkqubo ke iyinto esisiseko, kwaye iyenziwa ngendlela encitshisiweyo okanye engonelanga Umzimba wethu awunako ukuzala ngokutsha, ngohlobo lokuba iintlobo ezahlukeneyo zeziphumo zivele.

Phakathi kweziphumo ezahlukileyo esinokufumana ukudinwa, uxinzelelo kunye neengxaki zememori, ukunciphisa ubuntununtunu be-insulin, ukutyeba kakhulu kunye nomngcipheko wesifo seswekile, uxinzelelo lwegazi oluphezulu, ukwanda komngcipheko weengxaki zentliziyo kunye nokuncipha okubonakalayo kubude bokuphila okanye ukwanda kwamathuba okusweleka ngaphambi kwexesha . Kwelinye icala, ukulala ngokugqithileyo nako akulunganga, kuba kunokubangela iingxaki ezininzi ezichazwe apha ngasentla.

Yiyo loo nto Kulula ukuba neshedyuli yokulala phakathi kweeyure ezisixhenxe ukuya kwezisibhozo, engaphantsi kwesithandathu nangaphezulu kwesithoba iyinto eyingozi.

Phinda ulale… kungenzeka?

Abantu abalele kakubi bahlala bezibuza ukuba bangakwazi njani ukulala. Nangona kamva sizakubonisa ezinye iindlela eziluncedo ukuphucula inqanaba lamandla kunye nokuphumla, kufuneka sikhumbule ukuba nangona kubonakala ngathi emva kokulala kakhulu emva kokuba silele ixeshana, kusenokubonakala ngathi siyavuka Inzululwazi enamandla kunye nokubuyisela kwimeko yesiqhelo ngokwenene ibonisa ukuba iziphumo zokunqongophala kokulala zibambe.

Ayikuko ukuba ukulala ngaphezulu akunamsebenzi, kodwa kuyinyani oko unyango lokulala luvumela ukubuyiswa ngokwenxalenye : Inxalenye yobuthongo obulahlekileyo ayifumaneki.

Ubungqina beziphumo eziqhubekayo

Uninzi lwezifundo ezenziweyo zibonakala zibonisa ukuba enyanisweni asizibuyisi ngokupheleleyo ezoyure zokulala sizilahlileyo. Okanye ubuncinci, ukuba iziphumo ziya kuhlala.

Kubantu abalele iiyure ezintlanu okanye ezingaphantsi ngemini evekini, nokuba bazonyusa iiyure zabo zokulala njengendlela yokuzama ukubuyisa amandla, kuye kwaqwalaselwa ukuba isidingo sokusetyenziswa kwamandla kunye nesetabolism ziyatshintshwa. Olu tshintsho luququzelela, phakathi kwezinye izinto, ukubonakala kokutyeba kakhulu.

Unxibelelene noku, ubukhulu becala uhlobo lwesibini seswekile sele lufunyenwe, kuba ubuntununtunu be-insulin buncitshisiwe emzimbeni.

Kuqatshelwe ukuba amanqanaba amandla y ahlala esezantsi kunesiqhelo emva kweeyure zokuqala, kunye ukwanda kwamanqanaba okozela kunye nokudinwa komzimba kunye nengqondo. Ukucinga kwethu kuhlala kuncitshisiwe, kunye nokukwazi kwethu ukugxila ngendlela ezinzileyo, into kwelinye icala iyavakala ukuba sicinga ukuba sithetha ngeentsuku ezintlanu ngeveki silele kancinci kwaye zimbini kuphela zokulala ngaphezulu.

Ewe, ezinye izinto ziyaqwalaselwa

Ngoku, kuyinyani ukuba idatha ibonisa ukuba abantu abangalali ixesha elide njengelinge lokufumana kwakhona iiyure babona ubuntununtunu babo kwi-insulin buguqulwe ngakumbi emzimbeni, ngelixa abo bafumana ubuntununtunu bencipha kwiindawo ezithile.

Ukongeza koku, uphononongo lwakutsha nje olupapashwe kwi- Ijenali yoPhando lokulala Kubonakala ngathi ibonisa ukuba nangona kungenakuphelisa zonke iziphumo ezibi zokungalali kakuhle, ukubuyisa iiyure zokulala ngeempelaveki kunciphisa ixesha lokuphila labantu ababhenela kule nkqubo lilinganiswa ngokuhamba kwexesha kunye nabo balele iiyure ezisixhenxe ngosuku.

Oku kufaneleke ngakumbi xa kuthelekiswa nabantu abalala ngaphantsi kweeyure ezintlanu ngosuku kwaye bangaphinde bafumane ubuthongo: umngcipheko wokufa ngaphambi kwexesha wonyuka kakhulu. Ewe kunjalo, idatha ibonisa ukuba umngcipheko awonyuswanga kuphela ukuba ukulala ngeempelaveki kuyolulwa.

Ngokufanayo, Ukubuyiswa kweempelaveki kubonakala ngathi kunceda ukulawula ukudakumba ukungabikho kokulala kuvelisa uxinzelelo lwegazi kubantu abadala, kunye nokunciphisa umngcipheko wokutyeba kakhulu ebantwaneni (xa kuthelekiswa nomngcipheko okhoyo ukuba ukubuyela kwimeko yesiqhelo akulingwanga ixesha elide lokulala).

Indlela yokulala ngokwaneleyo kunye nokuzama kwakhona iiyure

Ukulala kancinci kunye nokulala kakhulu kunokuba kubi, kodwa njengomgaqo ngokubanzi, eyokuqala ixhaphake kakhulu kwaye ixhaphakile. Silala kancinci ngezizathu ezininzi, amaxesha amaninzi ngenxa yezizathu zangaphandle ezinjalo njengeeyure zomsebenzi okanye zangaphakathi Unobangela onjalo njengexhala. Kwaye kuqhelekile ukuba le patheni iziphindaphinde rhoqo, isishiya sidiniwe. Ungalufumana njani olu hlobo lokulala okanye ulahle ukudinwa okubandakanya?

1. Yenza umngxunya kwishedyuli yakho yokulala

Sele sibonile ukuba ukulala kubalulekile. Nokuba yintoni ekufuneka siyenzile okanye sifuna ukulisebenzisa ixesha, inyathelo lokuqala kukucwangcisa indawo esinokuphumla kuyo. Kuyacetyiswa ukuba siyenze yonke imihla, ukuze sibe nendlela esempilweni.

Ukuba asilali kakuhle ebusuku, kuyacetyiswa ukuba kupheliswe ukungalali emini. Ngoku, ukuba ubuthongo abonelanga ngexesha lasebusuku nokuba sithathe i-naps okanye hayi kwaye nangona i-naps ingelo ngcamango ilungileyo yokufumana ubuthongo obulungileyo, banokusinceda ukuba sifumane amandla njengokuthile okuthe ngqo.

2. Gcina ilog yokulala

Elinye icebo eliluncedo kukugcina umkhondo wokuba silala ixesha elingakanani. Asithethi ngokulala ngestopwatch, kodwa malunga ukubala ixesha eliqamekileyo esilale ngalo kwaye, ukuba kuyenzeka, inkuthazo okanye izizathu esikholelwa ukuba zinokwenza kube nzima ukugcina ishedyuli yesiqhelo. Oku kukwajongana nendlela yokuphucula iishedyuli zethu.

3. Ukuba ulala kancinane emini, sebenzisa ithuba leeholide

Ukuba ngezizathu ezahlukeneyo akunakwenzeka ukuba ulale rhoqo, isenzo esiluncedo sinokuzinikezela ngeempelaveki nangeeholide ukufumana amandla. Njengoko sibonile ngaphambili, iiyure zokulala zinjalo ayifumaneki ngokupheleleyo kwaye obunye bobunzima buya kuqhubeka nokuhlala, kodwa bavumela ukubuyiswa ngokuyinxenye.

3. Hayi kwi-caffeine kunye nezinye izinto ezikhuthazayo

Ukusela ikofu, iti, iziselo zamandla kunye nezinye izinto ziindlela eziqhelekileyo esihlala sizisebenzisa ukuhlala somelele. Isicwangciso esiluncedo kule ngqiqo, ngakumbi ukuba senzeka ngeeshedyuli zokulala ezaneleyo okanye apho siye salala kancinci ngaphantsi kwesiqhelo.

Nangona kunjalo, ukuba ubunzima bokulala buqhelekile, ukusetyenziswa kwezi zinto akunconywa.

Nangona kusasa kunokuba kulungile ukucacisa, kufuneka siziphephe ubuncinci ngexesha lasemva kwemini, ukuze ukudinwa kungasikhokelela ekubeni silale ngokwemvelo. Oku kubaluleke ngakumbi ukuba oonobangela bokungalali bangaphakathi, njengokuxhalaba, kuba ukusetyenziswa kwezivuseleli kule meko kuphucula ukwenziwa luvo.

4. Lungisa imeko-bume ngaphambi kokuba ulale

Kuyimfuneko ukuba siyazi ukuba zininzi izinto ezinokubangela iingxaki zokulala ngendlela yokubuyisela kwimeko yesiqhelo kwaye ezenza kube nzima ukubuyisa ubuthongo obalahlekileyo. Ngale ndlela, kufuneka sikhumbule ukuba Kuya kufuneka sinciphise okanye sibuphelise ubukho bezibane zescreen (iikhompyuter, ii-mobiles), zama ukuhlala kwindawo enobushushu obungagungqiyo kwaye unendawo eyaneleyo ukuze uphumle kamnandi.

5. Ibhedi yokulala

Enye ingxaki enokwenza ukuba ukulala kube nzima kukuba sisebenzisa ibhedi yethu rhoqo kwezinye izinto kwanomsebenzi okanye isifundo. Ngele ndlela, umzimba wethu awuyi kudibanisa ibhedi kunye nokuphumla kodwa nomsebenzi, into eya kwenza kube nzima ukulala kwaye yenze iiyure ezilahlekileyo. Masigcine ibhedi ukuze silale, okanye ubukhulu becala sibe nobudlelwane.

6. Yenza umthambo, kodwa hayi ngaphambi kokulala

Elinye icebo elinokusinceda siphinde sisebenzise iiyure zokulala kukudinwa kukuzilolonga. Nangona kunjalo, Kufuneka sinciphise imithambo njengoko ixesha lokulala lisondela Ukuziqhelanisa nokuzilolonga kuvelisa ukusebenza kwento eya kwenza ukuba kube nzima ukulala ukuba siyenzile ngaphambili ndiyokulala.

7. Ukuba uyabona ukuba awulali, sukulala ebhedini

Rhoqo abantu abanobuthongo kunye nezinye iingxaki zokulala bavame ukuhlala ebhedini Nokuba abakwazi kulala. Inyani yile yokuba eyona nto uyenzayo ukuba ayisebenzi kukuvuka kwaye uhambe kancinci, ukunqanda izinto ezinje ngee-mobiles kunye neethelevishini.

Ukuba kunyanzelekile singenza umsebenzi olula kunye nokuzenzekelayo, kodwa ayisiyiyo into evuselelayo leyo, eyimfuneko ngokwasemzimbeni okanye eyonwabisayo okanye enokusicoca.

8. Iindlela zokuphumla

Iindlela zokuphumla zinokuba luncedo, ngakumbi ukuba esinye sezizathu zokungalali lixhala.

Ezinye zezona zilula kunye nezona zisisiseko ziphefumla. Umzekelo: thatha umoya ngempumlo imizuzwana emihlanu ugcwalisa isisu ngaphambi kwemiphunga, usibambe kangangemizuzwana emihlanu emva koko uphefumle ngomlomo ukhuphe isisu nemiphunga eminye emihlanu. Ukuphinda oku kangangemizuzu emithathu kunokukunceda uphumle, kunokwenza kube lula ukulala.

Zininzi nezinye izinto ezahlukeneyo, kodwa zihlala zifuna uqeqesho lwangaphambili. Ukuziqhelanisa okusebenza noxinzelelo lwezihlunu kunye noxinzelelo kunokwenziwa, njengokuphumla kwemisipha kaJacobson.

Iingqinisiso zeBhayibhile