Izeluleko Zokulala Ezivunyiwe Zingcweti

-Delile

• Zinike Isikhathi Sokulala
• Gcina Isimiso Esivumelanayo
• Dala isiko lokulala
• Nciphisa Ubuchwepheshe
• Cabanga Ngosuku Lakho Ngaphambi Kokulala
• Thola Ukuzivocavoca
• Vuka Embhedeni Lapho Ungalali
• Cambalala
• Catch Eminye Imisebe
• Khulumisanani
• Gwema Utshwala Ne-Caffeine Kusondele Isikhathi Sokulala
• Gqoka Ngokunethezeka
• Sebenzisa AmaSpredishithi Ahlukile
• Buyekeza kwe-

Iyini imfihlo yokulala kahle ebusuku? Ukube bekulula kanjalo.

Nakuba sazi ukuthi imikhuba eminingi yokuhlanzeka yokulala ingenza ukuwa nokuhlala-ulele kube bushelelezi, ngisho noma ulandela yonke imithetho, ungase uzithole usubala izimvu ngokukhungatheka.

Ngakho-ke ukuze sikusize ulale njengochwepheshe, sicele ochwepheshe bethu bokulala abayi-16 esibathandayo ukuthi basitshele: Uma ungabelana ngeseluleko sokulala esisodwa kuphela, bekungaba yini? Chofoza umbukiso wesilayidi ongezansi ukuthola izimpendulo zabo. Yiziphi ezikusebenzelayo?

Zinike Isikhathi Sokulala

"Kulula ukusho ukuthi ukulala kahle ebusuku akunandaba, noma ukukuhlehlisa ihora elengeziwe le-TV noma ukuthola umsebenzi. Kodwa ukulala kufana nokuzivocavoca umzimba noma ukudla kahle: Udinga ukukubeka phambili futhi wakhe Ukulala kubalulekile, futhi kungenye yezinto ezibaluleke kakhulu ongayenza empilweni yakho ngokomzimba nangokwengqondo. "

-UDkt. Scott Kutscher, Umsizi Woprofesa Wokulala Nezinzwa eVanderbilt University Medical Center

Gcina Isimiso Esivumelanayo

"Landela inqubo ejwayelekile. Zama ukulala futhi uvuke cishe ngesikhathi esifanayo ubusuku ngabunye."

-UDkt. USusan Redline, MPH, uPeter C. Farrell uProfesa weSleep Medicine eHarvard Medical School

"Noma ngabe unebusuku obuhle kakhulu bokulala noma ubusuku lapho uphonsa khona futhi ujika, ukhiye wempumelelo yesikhathi eside yokulala, ngombono wami, ukuba nesikhathi sokuvuka njalo ekuseni. Uma ungabhanqa leso sikhathi sokuvuka nokukhanya (kungaba okwangempela noma okwenziwayo-ngisebenzisa ibhokisi elilula) nokuzivocavoca, kungcono nakakhulu."

-UDkt. UChristopher Winter, uMqondisi Wezokwelapha weMartha Jefferson Hospital Sleep Medicine Center

"Uhlelo olungaguquguquki. Uhlelo oluhambisanayo. Uhlelo oluhambisanayo! Setha iwashi lakho le-alamu ukuze ulale."

-UDkt. URussell Sanna, uHlelo Lwesikole Sezokwelapha SaseHarvard

Dala isiko lokulala

"Dala isiko eliphumulele ngesikhathi sokulala, njengokugeza okufudumele noma ukufunda umagazini. Kubalulekile ukukhululeka ngaphambi kokungena embhedeni."

-UDkt. UDavid Volpi, umsunguli we-EOS Sleep Centers

Nciphisa Ubuchwepheshe

"Fiphalisa izibani ihora elilodwa ngaphambi kwesikhathi esifiselekayo sokulala futhi uvale izikrini ihora elilodwa ngaphambi kokulala. Ukukhanya, okuhlanganisa nalokho okuvela kumakhompyutha, ama-iPad, ama-TV nama-smart phone, kuyimbangela enamandla kakhulu yokuthi ama-neurotransmitters ethu ashintshele endaweni 'evuliwe'. . Uma abantu benokuthambekela kokuqwasha, kungavuka amahora belinde ukucisha ukucisha. "

-UDkt. ULisa Shives, umsunguli weThe Linden Center for Sleep and Weight Management eChicago

Cabanga Ngosuku Lakho Ngaphambi Kokulala

Uma unenkinga 'yokucisha ingqondo yakho' ngokushesha nje lapho ungena embhedeni, kungasho ukuthi awuzinikanga isikhathi esanele sokubhekana nezinkinga zosuku. Mhlawumbe wenze imisebenzi ethile endlini, walalisa izingane, wabuka i-TV ethile - okwakuyisikhathi esiningi sokuphefumula, akunjalo? Yebo, okuningi kwaleyo misebenzi kuyaphazamisa kunokuziphumuza. Esikhundleni sokusebenzisa leyo micabango nokukhathazeka, ugcine ingqondo yakho imatasa yenza enye into. Ngakho-ke, njengoba ulele embhedeni, kungekho okunye ongagxila kukho, leyo micabango iyabuya futhi. Indlela engcono kungaba ukuthatha isikhathi esithile kusihlwa ukuze usebenze usuku lonke, wenze izinhlu ozozenza kusasa futhi usule ideskithophu yakho yengqondo kuzo zonke izinto okusafanele ucabange ngazo. Bese ulala embhedeni."

-Michael A. Grandner, Ph.D., ofundisa ngezifo zengqondo kuhlelo lwe-Behavioral Sleep Medicine e-University of Pennsylvania

Thola Ukuzivocavoca

"Zivocavoce nganoma yisiphi isikhathi sosuku. Ngisho nokuhamba imizuzu eyi-10 ukuya kweyi-15 usuku ngalunye kungakusiza ulale kangcono."

-UDkt. URussell Rosenberg, uSihlalo, Isisekelo Sokulala Sikazwelonke

Vuka Embhedeni Lapho Ungalali

"Abantu abaningi abanezinkinga zokulala bachitha isikhathi esiningi embhedeni bezama ukulala. Uma uchitha amahora ayisishiyagalombili embhedeni futhi ulala amahora ayisithupha kuphela, kungani ungatholi amahora ayisithupha obuthongo obujulile kunokuba amahora angu-8 obuthongo obuhlukene? Kuyaphikisana. , kodwa ngincoma iningi leziguli zami eziphethwe ukuqwasha ukuthi ziyolala kancane (noma kakhulu) kamuva.”

em>-uDkt. UKelly Glazer Baron, uprofesa osizayo we-neurology kanye nomqondisi we-Behavioral Sleep Medicine Programme eNorthwestern University

"Uma ulele embhedeni ujikijelana, awukwazi ukulala, phuma embhedeni. Wenza izinto zibe zimbi ngokwedlulele lapho. Ungabuyeli embhedeni uze ucabange ukuthi ungalala."

Cambalala

"Ukulala kungasiza ukunqanda ukukhathala ngenxa yokungalali ngokwanele ebusuku. Kungakhuphula ukuqonda kwakho ngokuphromotha izinga elifanayo lokuthuthukisa inkumbulo njengobusuku obugcwele bokulala. Kukusiza ukucubungula imizwa yakho ukuze ungagcini nje ngokucabanga kangcono kodwa uzizwe Ngingancoma ukuthi abantu balale kancane imizuzu emihlanu kuya kwengama-30 noma imizuzu engama-60 kuya kwengama-90 kaningi ngangokunokwenzeka. Leso sikhathi sizokuqabula ngaphandle kokukuvumela uvuke ngamawala. "

-UDkt. USara Mednick, umbhali weTake a Nap

Catch Eminye Imisebe

"Qiniseka ukuthi uthola imizuzu engu-15 yokukhanya kwelanga njalo ekuseni."

-UDkt. UMichael J. Breus, Ph.D., Isazi Sokusebenza Kwezengqondo; Uchwepheshe Wokulala Oqinisekisiwe Webhodi

Khulumisanani

"Uma benginganikeza ngeseluleko esisodwa esincane, bekungaba ukuthi 'ulalele' umuntu ohamba naye embhedeni. Uma umlingani wakho ehefuzela, ephefumula kancane noma ekhahlela imilenze yakhe ngesikhathi sokulala, mtshele yena ngakho! Labo abahlushwa inkinga yokulala ivamise ukungazi. Ngokumane 'silalele' omunye nomunye, ngethemba lokuthi wonke umuntu uzolala kangcono. "

-Michael Decker, Ph.D., uprofesa ohlanganyele e-Frances Payne Bolton School of Nursing at Case Western Reserve University kanye nomkhulumeli we-American Academy of Sleep Medicine

Gwema Utshwala Ne-Caffeine Kusondele Isikhathi Sokulala

"Noma ngabe ucabanga ukuthi ziyakusiza ukuthi ulale ekuqaleni, utshwala nemithi ekwenza wozele ingathinta ukulala kwakho ubusuku bonke. Ukufeza umsindo ozolile, qinisekisa ukuthi amahora amabili okugcina ngaphambi kokulala awanazo lezi zinto noma yiziphi umsebenzi onzima ukuze umzimba wakho ubone ukuthi sekuyisikhathi sokulala."

-UDkt. UMatthew Mingrone, udokotela oholayo wezikhungo ze-EOS Sleep eCalifornia

Gqoka Ngokunethezeka

"Cabanga ngezingubo zokulala zokusula umswakama! Enza umehluko omkhulu kunoma ubani ojwayele ukujuluka ebusuku."

-James Maas, Ph.D., owayenguzakwethu, uprofesa kanye nosihlalo wezengqondo e-Cornell University

Sebenzisa AmaSpredishithi Ahlukile

"Yendlula umbhede wakho ngamashidi ahlukene nezingubo zokulala. Lushintsho oluncane olunomvuzo omkhulu. Lokhu kuzonciphisa ukuphazamiseka kozakwethu ekunyakazeni nasekuphazamiseni ngenxa yamazinga okushisa. Sebenzisa ishidi elifakiwe elilodwa kuphela ukuze uqale. Bese wenza ingaphezulu lombhede ngamawele usayizi wamashidi amafulethi nezingubo zokulala ukuhlangabezana nezidingo zomuntu ngamunye. Uma ukhathazekile ngokuthi lokho kuzobukeka kanjani - akunankinga-ungakufihla lokhu ngomduduzi oyedwa lapho ugqoka umbhede njalo ekuseni. "

-UDkt. Robert Oexman, umqondisi weSleep to Live Institute

Okuningi ku-Huffington Post Healthy Living:

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Izizathu ezi-5 eziphilile zokuthanda ihlobo

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