12 Izinganekwane Ezivamile Zokulala, Zivinjelwe

-Delile

• Inganekwane: Wonke umuntu udinga amahora ayisishiyagalombili okulala
• Inganekwane: Uma Uthola Ukulala Okwengeziwe, Kungcono
• Inganekwane: Ungenzela Ukungalali Phakathi Nesonto Ngokulala Late Ngezimpelasonto
• Inganekwane: Uma Ungalali, Vele Uphumule Embhedeni Uze Uzokwenza
• Inkolelo-ze: Ukubuka i-TV Kungaba yindlela enhle yokulala
• Inganekwane: Ukuhona Kuyacasula Kodwa Akunangozi
• Inganekwane: Utshwala Buzokusiza Ungasebenzi
• Inganekwane: Ikhofi Lantambama Ngeke Liphazamise Ukulala Kwakho
• Inganekwane: Igumbi Lakho Lokulala Kufanele Lifudumale Futhi Lithokomele
• Inganekwane: I-Nap yantambama izodlala ngokulala kwakho ebusuku
• Inganekwane: Ukuzivocavoca Ebusuku Kuzokugcina Uvukile
• Inganekwane: KULUNGILE ukuthi isilwane sakho sihlanganyele umbhede wakho
• Buyekeza kwe-

Ukulala akubonakali sengathi kufanele kube nzima kangako. Ngemuva kwakho konke, abantu bebelokhu belele amakhulu ezinkulungwane zeminyaka - akufani nokushayela indiza noma ukwenza ukuhlinzwa nge-laparoscopic. Ukulala kuphezulu lapho ohlwini lwemisebenzi ebalulekile ukuze usinde, kanye nokudla nokuphefumula. Futhi nokho, amathuba okuba, uma kukhulunywa ngokulala, sisenza okuthile okungalungile.

Noma ngabe ulele uvule i-TV, uvumela uFido azigoqe embhedeni nawe noma athele enye inkomishi yekhofi sekwephuze kakhulu emini, okuningi esikholelwa ukuthi kuyindlela yokuziphatha eyamukelekayo ngesikhathi sokulala akunjalo. Embukisweni wesilayidi ongezansi, siqoqe izinganekwane zokulala okukholelwa kakhulu kuzo eziyi-12, futhi sacela ochwepheshe ukuthi bakhanyise iqiniso.

Inganekwane: Wonke umuntu udinga amahora ayisishiyagalombili okulala

Iqiniso: Okukusebenzelayo kungenzeka kungasebenzi kumakhelwane wakho. "Isidingo somuntu sokulala sinqunywa ngokofuzo," kusho uMichael Decker, Ph.D., onguprofesa ohlangene eGeorgia State University futhi okhulumela i-American Academy of Sleep Medicine. "Abanye abantu badinga okuthe xaxa, kanti abanye badinga okuncane."

Ngakho wazi kanjani ukuthi udinga malini? Isibonakaliso esisodwa sokuthi awutholi ngokwanele ukulala ngokushesha nje lapho ungena embhedeni, kusho uRobert Oexman, umqondisi weSleep to Live Institute. "Kujwayelekile ukuthi abantu bangitshele ukuthi, 'Ngiwubuthongo obukhulu, ngiyalala ngokushesha nje lapho ikhanda lami lishaya umqamelo," esho. "Lokho kuwuphawu lokuthi cishe awulali ngokwanele." Ukukhukhuleka kufanele kuthathe cishe imizuzu eyi-15 uma uvame ukufeza izidingo zakho zokulala, esho. Futhi uma uvuka uzizwa uqabulekile futhi unamandla? Wenza okuthile kahle, kusho uDecker.

Kodwa-ke, abantu abathi bayaphila ngokulala amahora ayisithupha kuphela ebusuku kungenzeka bazilungiselele izinkinga ezizayo. Ucwaningo luphakamisa ukuthi ukulala njalo ngaphansi kwamahora ayisithupha ebusuku kungakhuphula ingozi yesifo sohlangothi nesifo sikashukela, kulimaze amathambo futhi kulimaze inhliziyo, phakathi kweminye imiphumela emibi esabekayo.

Inganekwane: Uma Uthola Ukulala Okwengeziwe, Kungcono

Iqiniso: Kholwa noma ungakukholwa, kunokuthile njengokulala kakhulu. Njengabantu abalala njalo ngaphansi kwamahora ayisithupha ebusuku, abantu abahlale bewasha amahora angaphezu kwayisishiyagalolunye noma ayishumi ebusuku nabo babhekana nezinkinga eziningi zempilo, kusho uMichael A. Grandner, Ph.D., ofundisa ngezifo zengqondo kanye ilungu lohlelo lwe-Behavioral Sleep Medicine eNyuvesi yasePennsylvania. Asazi okwamanje ukuthi ukulala kakhulu yinkukhu eyisaga noma iqanda, uthi, kepha siyazi ukuthi kukhona into enhle kakhulu!

Inganekwane: Ungenzela Ukungalali Phakathi Nesonto Ngokulala Late Ngezimpelasonto

Iqiniso: Uma ukhononda futhi ukhwabanisa ngokungafiki ekulaleni isonto lonke, bese ulala amahora ambalwa angeziwe ngoMgqibelo ekuseni, uzothola imiphumela yesikhashana yokuncishwa ubuthongo iphele ngokushesha, kusho uGranner. Kepha umthelela wesikhathi eside usengaba yingozi. "Inkinga [ngokubala ukufika ekulaleni] icabanga ukuthi awukho umphumela wokungalali ngokwanele isonto lonke," kusho u-Oexman. "Kunemiphumela yokungalali ngokwanele ngisho nobusuku obubodwa."

Futhi, uma ulala ebusuku kakhulu ngezimpelaviki, uzilungisela inkinga yokulala ngeSonto ebusuku. Lapho-ke, lapho i-alamu ikhala ngoMsombuluko ekuseni, uzozithola uqala umjikelezo futhi, kusho u-Oexman.

Inganekwane: Uma Ungalali, Vele Uphumule Embhedeni Uze Uzokwenza

Iqiniso: Kuvele ukuthi ukulala ugqolozele iwashi ngethemba lokuthi ubuthongo buzofika kungenye yezinto ezimbi kakhulu ongayenza, kusho ochwepheshe. “Ukulala embhedeni nokucofa ukuthi kungani singalali kungandisa ukukhathazeka futhi kube nzima nokulala,” kusho uDecker. Uma upheka lapho isikhathi eside ngokwanele, ungase ufundise ubuchopho bakho ukuhlobanisa ukulala embhedeni nokuphaphama, kusho u-Oexman.

Esikhundleni salokho, vuka embhedeni wenze enye into okwesikhashana ukukusiza ushaywe umoya. Ukushintsha kwemvelo kungakusiza ukuthi ugweme ukuzihlanganisa okucindezelayo negumbi lakho lokulala, inqobo nje uma kungeyona into ethokozisa kakhulu futhi ukude nokukhanya okukhanyayo. Ngemuva kwesigamu sehora, zama ukubuyela embhedeni, kusho uGrandner.

Inkolelo-ze: Ukubuka i-TV Kungaba yindlela enhle yokulala

Iqiniso: "Kunomehluko phakathi kokuphumula nokuphazamiseka," kusho uGranner. Uma uphumule, ukuphefumula kwakho nokushaya kwenhliziyo kwehla, imisipha yakho iyadedela, imicabango yakho iba nokuthula-futhi akukho okwenzekayo lapho ubuka i-TV. "I-TV ebusuku ayikho ukukusiza ulale, ikhona ukukudayisela izinto," usho njalo.

Ukungasho ukuthi ukukhanya okuluhlaza okwesibhakabhaka okukhishwa ku-TV kwenza ingqondo yakho icabange ukuthi sekuyisikhathi sokuphaphama nokuqapha. Ochwepheshe bayavuma ukuthi kufanele ucime zonke izinto zikagesi okungenani ihora ngaphambi kokulala.

Ukufunda incwadi (lokho akujabulisi kakhulu) kungakusiza uphumule, kepha amadokhumenti okulala ashesha ukukhomba ukuthi kufanele kube yinto yangempela. Ama-iPads namanye ama-elekthronikhi abafundi be-elekthronikhi bakhipha uhlobo olufanayo lokukhanya okuvuselelayo njenge-TV yakho.

Inganekwane: Ukuhona Kuyacasula Kodwa Akunangozi

Iqiniso: Yize ngokuqinisekile kuwuhlupho kumngane wakho wokulala, ukuhogela kungaba yingozi empilweni yakho kunokuba wazi.

Ukudlidliza kwezicubu ezithambile zemigudu yakho yomoya okuholela kulowo msindo we-log-sawing kungabangela ukuvuvukala isikhathi esengeziwe. Njengoba ukuvuvukala kuqhubeka kuncipha imigudu yakho yokuphefumula, kuba nzima nakakhulu ukuthi umoya-mpilo owanele udlule, kusho u-Oexman.

Uma ingatholi umoya-mpilo owenele, ubuchopho buzobangela ukuba abavukuzi bavuke, kusho uGranner. Iningi labantu abahogela noma abane-apnea yokulala cishe ngokushesha babuyela ekulaleni, kodwa abanye ochwepheshe bacabanga ukuthi ukuhamba ngebhayisikili okuqhubekayo phakathi kokuxwayisa nokulala kubangela ukucindezeleka okukhulu emzimbeni, ikakhulukazi enhliziyweni, kusho u-Grandner. Lokhu kungase kuchaze ukuthi kungani kokubili ukuhona kanye ne-apnea yokulala kuye kwaxhunyaniswa nokwanda kwezingozi zenhliziyo.

Inganekwane: Utshwala Buzokusiza Ungasebenzi

Iqiniso: Kungase kukusize ukuthi ulale, kodwa kuba yingozi kakhulu kukhwalithi yeso lakho elivaliwe kamuva ebusuku. Ubuhlobo obuyinkimbinkimbi kakhulu kunokuthi "utshwala bukwenza uphelelwe amandla," kusho uGranner. Njengoba umzimba wakho ucubungula utshwala, ungaqala ukusebenza njengesikhuthazi, okuholela ekulaleni okungajulile nokungaphumuli kakhulu kamuva ebusuku.

Abaphuzi bangaba namathuba amaningi okuvuka phakathi kobusuku futhi babe nenkinga yokubuyela ekulaleni. "Utshwala buyaphazamisa kakhulu ukuqhubeka kokulala futhi kuholela ekulaleni okuhlukanisiwe kanye nekhwalithi yokulala engeyinhle," kusho uDecker. "Phuza manje, ukhokhe ngokuhamba kwesikhathi."

Inganekwane: Ikhofi Lantambama Ngeke Liphazamise Ukulala Kwakho

Iqiniso: I-caffeine inokuphila okuyingxenye ende okumangazayo, okusho ukuthi kusasele cishe uhhafu wenani lokuqala le-caffeine olidle egazini lakho cishe emahoreni ayi-12 kamuva, kusho u-Oexman.

I-caffeine ayihlali isobala kakhulu kulabo abeba ubuthongo, noma kunjalo. "Ezimweni eziningi lapho kufika isikhathi sokulala, awuzizwa ukulungele," kusho uGranner. "Awuzwa i-caffeine jitters, awukwazi ukuphefumula, ngisho noma ungaqapheli ukuthi kungaba yicala."

Ngisho ne-caffeine ngesikhathi sesidlo sasemini ingabangela inkinga uma uzwela kakhulu i-caffeine, kodwa gwema noma yiliphi ikhofi noma itiye ngemva kwesidlo sakusihlwa.

Inganekwane: Igumbi Lakho Lokulala Kufanele Lifudumale Futhi Lithokomele

Iqiniso: Ngisho noma sikuqonda ngokuphelele isifiso sokugonana ngaphansi kwemithwalo yezingubo zokulala, indawo epholile ivumela kakhulu ukulala kahle. Ngenxa yokuthi kukhona izinguquko ezithile kuzinga lokushisa lomzimba eliwumgogodla njengoba silungiselela ukulala, noma yini ephakamisa izinga lokushisa langaphakathi ingenza ukulala kube nzima kakhulu, kusho uGranner. Abanye abantu bancamela ukonga ugesi bacishe i-AC ebusuku, kepha uma uzithola ulwela ukulala njengoba isimo sezulu sifudumala, zama ukugcina umlandeli egijima okungenani, uphakamisa.

Ezimweni eziningi, kusho u-Oexman, ukuthi ikhanda lakho livuleke emoyeni opholile kuzolwisana nemiphumela yezingubo zokulala eziningi kakhulu, kepha kulabo olele nabo abanezidingo zokushisa eziphikisayo, uphakamisa ukuthi ulale ngamasethi amabili nezingubo zokulala, noma ngabe uku umbhede ofanayo.

Inganekwane: I-Nap yantambama izodlala ngokulala kwakho ebusuku

Iqiniso: Uma kuphelelwe yisikhathi kahle, akufanele! Eqinisweni, kukhona ucwaningo oluningi olukhombisa ukuthi ama-nappers athuthukise inkumbulo, ukuqapha, kanye nokusebenza ngemuva kwe-siesta emfushane. Qiniseka ukuthi awusondeli eduze nesikhathi sokulala, bese usika kube imizuzu engama-30 noma ngaphansi, uma kungenjalo usengozini yokungena ebuthongweni obujulile futhi uzizwe u-groggier lapho uvuka.

Isexwayiso kubantu abanobunzima bokulala: Uma usuvele ukuthole kunzima ukulala, vuka izikhathi eziningi ubusuku bonke, noma uvuke ekuseni kakhulu, cishe kuwukuhlakanipha ukweqa isihlwathi, kusho u-Oexman.

Inganekwane: Ukuzivocavoca Ebusuku Kuzokugcina Uvukile

Iqiniso: Akunjalo. Lokhu kucabanga kungenzeka kususelwa ezifundweni zabantu abenza ukuzivocavoca okukhulu kakhulu kusondele isikhathi sokulala kunokuba iningi lethu lenza ngempela, kusho uGrandner. Uma ungenaso esinye isikhathi kunasebusuku sokuya ejimini, musa ukweqa ukuzivoxavoxa, vele uqiniseke ukuthi akusikho okunzima kakhulu nokuthi uyazivumela isikhathi esanele sokuphumula ngaphambi kokungena embhedeni, kusho uGranner.

Kodwa-ke, uma usuvele unenkinga yokulala ebusuku, ukukhuphuka kokushisa komzimba wakho okubangelwa ukuvivinya umzimba kungangezela umlilo emlilweni, kusho u-Oexman. Abantu abanenkinga yokulala kufanele babheke ukuzivocavoca okungenani amahora amathathu kuya kwamane ngaphambi kokulala, uthi.

Inganekwane: KULUNGILE ukuthi isilwane sakho sihlanganyele umbhede wakho

Iqiniso: Abangane bakho abanoboya akubona abalingani bombhede abangcono kakhulu. "Abanye abantu banomuzwa wokuthi ukuba nesilwane sabo ekamelweni kubasiza ukuba balale kangcono," kusho uDecker, "kodwa uma u-Fido ehona futhi uFluffy ezulazula embhedeni njengoba amakati evame ukwenza, kungase kuphazamise kakhulu!"

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