Izeluleko Eziqinisekisiwe Zokulala Ngcono Ebusuku

-Delile

• 1. Khulisa ukukhanya okukhanyayo okukhanyayo emini
• 2. Nciphisa ukukhanya okuluhlaza okwesibhakabhaka kusihlwa
• 3. Ungayidli i-caffeine ntambama
• 4. Nciphisa ukungalali ngendlela engajwayelekile noma ende emini
• 5. Zama ukulala nokuvuka ngezikhathi ezihambisanayo
• 6. Thatha isithasiselo se-melatonin
• 7. Cabanga ngalezi ezinye izithasiselo
• 8. Ungaphuzi utshwala
• 9. Lungiselela indawo yakho yokulala
• Setha izinga lokushisa ekamelweni lakho
• 11. Ungadli sekuhlwile
• 12. Khululeka futhi usule ingqondo yakho kusihlwa
• 13. Thatha ukugeza okuphumuzayo noma ishawa
• 14. Khipha inkinga yokulala
• 15. Thola umbhede onethezeka, umatilasi, nomcamelo
• Vocavoca umzimba njalo - kodwa hhayi ngaphambi kokulala
• 17. Ungaphuzi noma yikuphi uketshezi ngaphambi kokulala
• Okubalulekile
• Ukulungiswa Kokudla: Ukudla kokulala okungcono

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukulala kahle ebusuku kubalulekile nje njengokuvivinya umzimba njalo nokudla ngendlela enempilo.

Ucwaningo lukhombisa ukuthi ukulala kabi kunemiphumela emibi ngokushesha kumahomoni akho, ukusebenza kokuzivocavoca, nokusebenza kwengqondo (,,,,).

Kungadala nokuzuza kwesisindo futhi kwandise ingozi yezifo kubantu abadala nasezinganeni (,,).

Ngokuphambene nalokho, ukulala kahle kungakusiza udle okuncane, uzivocavoca kangcono, futhi ube nempilo (,,,).

Emashumini ambalwa edlule, kokubili izinga lokulala nobungako bunqabile. Eqinisweni, abantu abaningi bahlala bengalali kahle (,).

Uma ufuna ukwandisa impilo yakho noma ulahlekelwe isisindo, ukulala kahle ebusuku kungenye yezinto ezibaluleke kakhulu ongazenza.

Nawa amathiphu ayi-17 asuselwa ebufakazini bokulala kangcono ebusuku.

1. Khulisa ukukhanya okukhanyayo okukhanyayo emini

Umzimba wakho unewashi lemvelo eligcina isikhathi elaziwa njengesigqi sakho se-circadian (13,).

Kuthinta ubuchopho bakho, umzimba, namahomoni, kukusiza ukuthi uhlale uphapheme futhi utshele umzimba wakho uma sekuyisikhathi sokulala (,).

Ukukhanya kwelanga kwemvelo noma ukukhanya okukhanyayo emini kusiza ukugcina isigqi sakho se-circadian siphilile. Lokhu kuthuthukisa amandla emini, kanye nekhwalithi yokulala ebusuku nobude (,,).

Kubantu abanokuqwasha, ukuvezwa kokukhanya okukhanyayo emini kuthuthukise ikhwalithi yokulala nobude besikhathi. Kuphinde kwanciphisa isikhathi esasithathwa ukulala ngo-83% ().

Ucwaningo olufanayo kubantu abadala asebekhulile luthole ukuthi amahora ama-2 wokukhanya okukhanyayo emini akhuphule inani lokulala ngamahora ama-2 nokusebenza kahle kokulala ngama-80% ().

Ngenkathi ucwaningo oluningi lubandakanya abantu abanezinkinga ezinzima zokulala, ukukhanya okukhanya kwansuku zonke kuzokusiza kakhulu noma ngabe uhlangabezana nokulala okujwayelekile.

Zama ukuthola ukukhanya kwelanga nsuku zonke noma - uma lokhu kungasebenzi - tshala imali kudivayisi ekhanyayo yokukhanya noma ama-bulb.

Ukukhanya kwelanga kwansuku zonke noma ukukhanya okukhanyayo okufakelwayo kungathuthukisa ikhwalithi yokulala nobude besikhathi, ikakhulukazi uma unezinkinga ezinzima zokulala noma ukuqwasha.

2. Nciphisa ukukhanya okuluhlaza okwesibhakabhaka kusihlwa

Ukuvezwa kokukhanya emini kuyazuzisa, kepha ukuvezwa kokukhanya kwasebusuku kunomphumela ohlukile (,).

Futhi, lokhu kungenxa yomphumela wayo kwisigqi sakho se-circadian, ukukhohlisa ingqondo yakho ukuthi icabange ukuthi kusesemini. Lokhu kunciphisa ama-hormone afana ne-melatonin, okusiza ukuthi uphumule futhi uthole ubuthongo obukhulu (,).

Ukukhanya okuluhlaza okwesibhakabhaka - amadivayisi we-elekthronikhi afana nama-Smartphones namakhompyutha akhipha ngobuningi bawo - yikhona okubi kakhulu kulokhu.

Kunezindlela eziningana ezithandwayo ongazisebenzisa ukunciphisa ukukhanya okukhanya okwesibhakabhaka ebusuku. Lokhu kufaka phakathi:

• Gqoka izibuko ezivimba ukukhanya okuluhlaza okwesibhakabhaka (,).
• Landa uhlelo lokusebenza olunjenge f.lux ukuvimba ukukhanya okuluhlaza okwesibhakabhaka kukhompyutha yakho ephathekayo noma kukhompyutha.
• Faka uhlelo lokusebenza oluvimba ukukhanya okuluhlaza okwesibhakabhaka ku-smartphone yakho. Lokhu kuyatholakala kuwo womabili ama-iPhones namamodeli we-Android.
• Misa ukubuka i-TV bese ucisha noma yimaphi amalambu akhanyayo amahora amabili ngaphambi kokuyolala.

Ukukhanya okuluhlaza okwesibhakabhaka kwenza umzimba wakho ucabange ukuthi kusemini. Kunezindlela eziningana onganciphisa ngazo ukukhanya okuluhlaza okwesibhakabhaka kusihlwa.

3. Ungayidli i-caffeine ntambama

I-caffeine inezinzuzo eziningi futhi idliwa yi-90% yabantu base-U.S. (,,,,).

Umthamo owodwa ungathuthukisa ukugxila, amandla, nokusebenza kwezemidlalo (,,).

Kodwa-ke, uma iphuzwa emini kakhulu, i-caffeine ivuselela uhlelo lwakho lwezinzwa futhi ingamisa umzimba wakho ekuphumuleni ngokwemvelo ebusuku.

Kwesinye isifundo, ukusebenzisa i-caffeine kuze kufike emahoreni ayisithupha ngaphambi kokulala kulimaze kakhulu izinga lokulala ().

I-caffeine ingahlala iphakeme egazini lakho amahora angu-6-8. Ngakho-ke, ukuphuza amanani amaningi ekhofi ngemuva kuka-3-4 ntambama. akunconywa, ikakhulukazi uma uzwela nge-caffeine noma unenkinga yokulala (,).

Uma ulangazelela inkomishi yekhofi ntambama noma kusihlwa, namathela ngekhofi eline-decaffeine.

I-caffeine ingalonakalisa kakhulu izinga lokulala, ikakhulukazi uma uphuza amanani amaningi ntambama noma kusihlwa.

4. Nciphisa ukungalali ngendlela engajwayelekile noma ende emini

Yize ukulala kancane kwamandla kuzuzisa, ukulala isikhathi eside noma okungajwayelekile emini kungakuthinta kabi ukulala kwakho.

Ukulala emini kungadida iwashi lakho langaphakathi, okusho ukuthi ungakuthola kunzima ukulala ebusuku (,).

Eqinisweni, ocwaningweni olulodwa, ababambiqhaza bagcina sebelele kakhulu emini ngemuva kokuthatha i-naps emini ().

Olunye ucwaningo luthi ngenkathi ukulala imizuzu engama-30 noma ngaphansi kungakhuphula ukusebenza kobuchopho emini, ukulala isikhathi eside kungalimaza ikhwalithi yezempilo nokulala ().

Kodwa-ke, olunye ucwaningo lukhombisa ukuthi labo abajwayele ukuthatha amakhefu ejwayelekile emini ababoni izinga lokulala elibi noma baphazamisa ukulala ebusuku.

Uma uthatha isithongwana sasemini njalo futhi ulale kahle, akufanele ukhathazeke. Imiphumela yokwenama incike kumuntu (,,).

Ukulala isikhathi eside emini kungaphazamisa ikhwalithi yokulala. Uma unenkinga yokulala ebusuku, yeka ukulala noma ukunciphisa izingqungqulu zakho.

5. Zama ukulala nokuvuka ngezikhathi ezihambisanayo

Isigqi se-circadian somzimba wakho sisebenza ku-loop esethiwe, sizivumelanisa nokuphuma nokushona kwelanga.

Ukungaguquguquki ngezikhathi zakho zokulala nezokuvuka kungasiza ikhwalithi yokulala yesikhathi eside ().

Olunye ucwaningo luthole ukuthi ababambiqhaza ababenezindlela zokulala ezingajwayelekile futhi ababelala emuva kwesikhathi ngezimpelasonto babika ukulala kabi ().

Olunye ucwaningo luye lwaveza ukuthi amaphethini wokulala angajwayelekile angashintsha isigqi sakho se-circadian namazinga we-melatonin, akhombisa ubuchopho bakho ukuthi balale (,,).

Uma ulwa nobuthongo, zama ukujwayela ukuvuka nokulala ngezikhathi ezifanayo. Ngemuva kwamasonto ambalwa, ungahle ungadingi ne-alamu.

Zama ukungena kumjikelezo ojwayelekile wokulala / wokuvuka - ikakhulukazi ngezimpelasonto. Uma kungenzeka, zama ukuvuka ngokwemvelo ngesikhathi esifanayo nsuku zonke.

6. Thatha isithasiselo se-melatonin

I-Melatonin iyi-hormone ebalulekile yokulala etshela ubuchopho bakho uma sekuyisikhathi sokuphumula nokuya embhedeni ().

Izithako zeMelatonin ziyinsiza ethandwa kakhulu yokulala.

Imvamisa isetshenziselwa ukwelapha ukuqwasha, i-melatonin ingaba enye yezindlela ezilula zokulala ngokushesha (,).

Kwesinye isifundo, ukuthatha u-2 mg we-melatonin ngaphambi kokulala kuthuthukise izinga lokulala namandla ngosuku olulandelayo futhi kwasiza abantu ukuthi balale ngokushesha.

Kwesinye isifundo, isigamu seqembu salala ngokushesha futhi saba nokuthuthuka okungu-15% kwikhwalithi yokulala (,).

Ngokwengeziwe, ayikho imiphumela yokuhoxa ebikiwe kulezi zifundo ezingenhla.

I-Melatonin iyasiza futhi lapho uhamba futhi uzivumelanisa nendawo entsha yesikhathi, ngoba isiza isigqi somzimba wakho se-circadian sibuyele kokujwayelekile ().

Kwamanye amazwe, udinga incwadi kadokotela ye-melatonin. Kwabanye, i-melatonin itholakala kabanzi ezitolo noma ku-inthanethi. Thatha cishe u-1-5 mg imizuzu engama-30-60 ngaphambi kokulala.

Qala ngomthamo ophansi ukuhlola ukubekezelelana kwakho bese ukwengeza kancane njengoba kudingeka. Njengoba i-melatonin ingashintsha amakhemikhali obuchopho, kuyalulekwa ukuthi ubheke umhlinzeki wezokunakekelwa kwempilo ngaphambi kokuyisebenzisa.

Kufanele futhi ukhulume nabo uma ucabanga ukusebenzisa i-melatonin njengesisizo sokulala sengane yakho, ngoba ukusetshenziswa kwesikhathi eside kwalesi sithasiselo ezinganeni akuzange kufundwe kahle.

Thenga izithako ze-melatonin online.

Isengezo se-melatonin siyindlela elula yokuthuthukisa ikhwalithi yokulala nokulala ngokushesha. Thatha u-1-5 mg cishe imizuzu engama-30-60 ngaphambi kokuyolala.

7. Cabanga ngalezi ezinye izithasiselo

Izithako eziningi zingenza ukuphumula futhi zikusize ulale, kufaka phakathi:

• UGinkgo biloba: Imifino yemvelo enezinzuzo eziningi, ingasiza ukulala, ukuphumula nokunciphisa ukucindezeleka, kepha ubufakazi bunqunyelwe. Thatha ama-250 mg imizuzu engama-30-60 ngaphambi kokulala ().
• IGlycine: Izifundo ezimbalwa zikhombisa ukuthi ukuthatha amagremu ama-3 we-amino acid glycine kungathuthukisa ikhwalithi yokulala (,, 54).
• Impande yeValerian: Izifundo eziningana ziphakamisa ukuthi i-valerian ingakusiza ukuthi ulale futhi uthuthukise ikhwalithi yokulala. Thatha i-500 mg ngaphambi kokulala (,,).
• Magnesium: Ubhekene nokuphendula okungaphezu kuka-600 emzimbeni wakho, i-magnesium ingathuthukisa ukuphumula futhi ithuthukise ikhwalithi yokulala (,,).
• L-theanine: I-amino acid, i-L-theanine ingathuthukisa ukuphumula nokulala. Thatha u-100-200 mg ngaphambi kokulala (,).
• I-lavender: Imifino enamandla enezinzuzo eziningi zezempilo, i-lavender ingadala ukuthambisa nokuhlala phansi ukuze kuthuthukiswe ukulala. Thatha u-80-160 mg oqukethe i-linalool engama-25-46% (,,,,,,).

Qiniseka ukuthi uzama kuphela lezi zithasiselo ngasikhathi sinye. Ngenkathi zingeyona inhlamvu yemilingo yezinkinga zokulala, zingaba wusizo lapho zihlanganiswa namanye amasu wokulala wemvelo.

Izithako eziningi, kufaka phakathi i-lavender ne-magnesium, zingasiza ukuphumula nekhwalithi yokulala lapho kuhlanganiswa namanye amasu.

8. Ungaphuzi utshwala

Ukuba neziphuzo ezimbalwa ebusuku kungathinta kabi ukulala kwakho namahomoni.

Utshwala buyaziwa ukuthi budala noma bukhuphule izimpawu zokuphefumula kokulala, ukuhogela, nokuphazamisa izindlela zokulala (,).

Iphinde iguqule ukukhiqizwa kwe-melatonin yasebusuku, okudlala indima ebalulekile esigqini somzimba wakho se-circadian (,,,).

Olunye ucwaningo luthole ukuthi ukuphuza utshwala ebusuku kwehlise ukuphakama kwemvelo kobusuku ku-hormone yokukhula komuntu (HGH), edlala indima kusigqi sakho se-circadian futhi ineminye imisebenzi eminingi ebalulekile ().

Gwema utshwala ngaphambi kokulala, ngoba bunganciphisa ukukhiqizwa kwe-melatonin ebusuku futhi kuholele ekuphazamiseni izindlela zokulala.

9. Lungiselela indawo yakho yokulala

Abantu abaningi bakholelwa ukuthi indawo yokulala kanye nokusetha kwayo yizinto ezibalulekile ekutholeni ukulala okuhle ebusuku.

Lezi zinto zifaka phakathi izinga lokushisa, umsindo, amalambu angaphandle, nokuhlelwa kwefenisha ().

Izifundo eziningi ziveza ukuthi umsindo wangaphandle, ovame ukuvela kuthrafikhi, ungadala ukulala okungafanele nezinkinga zezempilo zesikhathi eside (,,).

Kwesinye isifundo ngasesimweni sokulala sabesifazane, cishe ama-50% wabahlanganyeli aqaphele izinga lokulala elithuthukisiwe lapho umsindo nokukhanya kunciphile ().

Ukwandisa indawo yakho yokulala, zama ukunciphisa umsindo wangaphandle, ukukhanya, namalambu okufakelwa kusuka kumadivayisi afana newashi le-alamu. Qiniseka ukuthi ikamelo lakho lokulala liyindawo ethule, ephumuzayo, ehlanzekile, nejabulisayo.

Lungiselela indawo yakho yokulala ngokususa ukukhanya kwangaphandle nomsindo ukuze uthole ukulala okungcono.

Setha izinga lokushisa ekamelweni lakho

Ukushisa komzimba nokulala kungathinta kakhulu ikhwalithi yokulala.

Njengoba kungenzeka uhlangabezane nakho ehlobo noma ezindaweni ezishisayo, kungaba nzima kakhulu ukulala kahle ebusuku lapho kufudumele kakhulu.

Ucwaningo oluthile lwathola ukuthi izinga lokushisa lokulala lithinta ikhwalithi yokulala ngaphezu komsindo wangaphandle ().

Ezinye izifundo ziveza ukuthi ukwanda komzimba nokushisa ekamelweni kunganciphisa ikhwalithi yokulala futhi kwandise ukuphaphama (,,,,,).

Cishe ama-70 ° F (20 ° C) abukeka njengamazinga okushisa anethezekile kubantu abaningi, yize kuncike kokuncamelayo nemikhuba yakho.

Hlola amazinga okushisa ahlukene ukuthola ukuthi yikuphi okunethezeka kakhulu kuwe. Cishe ama-70 ° F (20 ° C) ahamba phambili kubantu abaningi.

11. Ungadli sekuhlwile

Ukudla sekuhlwile kungathinta kabi izinga lokulala nokukhululwa kwemvelo kwe-HGH ne-melatonin (,,,,).

Lokho kusho, ikhwalithi nohlobo lwe-snack yakho yasebusuku kakhulu ingadlala indima nayo.

Kwesinye isifundo, ukudla okuphezulu kwe-carb okudliwe amahora angu-4 ngaphambi kokulala kusize abantu ukuthi balale ngokushesha ().

Kuyathakazelisa ukuthi olunye ucwaningo luthole ukuthi ukudla okune-carb ephansi nakho kuthuthukise ukulala, okukhombisa ukuthi ama-carbs awadingeki ngaso sonke isikhathi, ikakhulukazi uma ujwayele ukudla okune-carb low ().

Ukudla isidlo esikhulu ngaphambi kokulala kungaholela ekuphazamisekeni kokulala nokuphazamiseka kwamahomoni. Kodwa-ke, ukudla okuthile nokudla okulula emahoreni ambalwa ngaphambi kokulala kungasiza.

12. Khululeka futhi usule ingqondo yakho kusihlwa

Abantu abaningi banendlela yokuphila ngaphambi kokulala ebasiza ukuba baphumule.

Amasu okuphumula ngaphambi kokulala akhonjisiwe ukuthuthukisa ikhwalithi yokulala futhi ingenye inqubo ejwayelekile esetshenziselwa ukwelapha ukuqwasha (,,).

Kwesinye isifundo, ukubhucungwa okuphumuzayo kuthuthukise ikhwalithi yokulala kubantu abebegula ().

Amasu afaka phakathi ukulalela umculo ophumuzayo, ukufunda incwadi, ukugeza okushisayo, ukuzindla, ukuphefumula okujulile nokubona ngeso lengqondo.

Zama izindlela ezahlukahlukene bese uthola ukuthi yini ekusebenzela kangcono.

Izindlela zokuphumula ngaphambi kokulala, kufaka phakathi okugeza okushisayo nokuzindla, kungakusiza ukuthi ulale.

13. Thatha ukugeza okuphumuzayo noma ishawa

Ukugeza okugeza noma ishawa kungenye indlela ethandwayo yokulala kangcono.

Ucwaningo lukhombisa ukuthi zingasiza ukuthuthukisa ikhwalithi yokulala isiyonke nokusiza abantu - ikakhulukazi abantu abadala asebekhulile - ukulala ngokushesha (,,,,).

Kwesinye isifundo, ukugeza okushisayo imizuzu engu-90 ngaphambi kokulala kuthuthukise ikhwalithi yokulala futhi kwasiza abantu ukuthi bathole ubuthongo obukhulu ().

Ngenye indlela, uma ungafuni ukugeza ngokugcwele ebusuku, ukumane ugeze izinyawo zakho ngamanzi ashisayo kungakusiza uphumule futhi uthuthukise ukulala (,).

Ukugeza okufudumele, ishawa noma ukugeza ngezinyawo ngaphambi kokulala kungakusiza uphumule futhi uthuthukise ikhwalithi yakho yokulala.

14. Khipha inkinga yokulala

Isimo sezempilo esiyisisekelo singaba imbangela yezinkinga zakho zokulala.

Enye inkinga evamile ukuphelelwa umoya kokulala, okubangela ukuphefumula okungahambisani nokuphazamiseka. Abantu abanalesi sifo bayayeka ukuphefumula kaninginingi ngenkathi belele (,).

Lesi simo kungenzeka ukuthi sivame kakhulu kunendlela ocabanga ngayo. Ukubuyekezwa okukodwa kuthi i-24% yamadoda ne-9% yabesifazane bane-apnea yokulala ().

Ezinye izingqinamba ezijwayelekile ezitholwe ngemithi zifaka ukuphazamiseka kokuhamba kokulala kanye nesiyingi se-circadian sokulala / ukuphazamiseka kokuvuka, okuvame kakhulu kubasebenzi be-shift (,).

Uma uhlale ulwa nokulala, kungahle kube ukuhlakanipha ukuxhumana nomhlinzeki wakho wezokunakekelwa kwempilo.

Kunezimo eziningi ezivamile ezingadala ukulala okungafanele, kufaka phakathi i-apnea yokulala. Bona umhlinzeki wezokunakekelwa kwezempilo uma ukulala kabi kuyinkinga engaguquguquki empilweni yakho.

15. Thola umbhede onethezeka, umatilasi, nomcamelo

Abanye abantu bayazibuza ukuthi kungani bahlale belala kangcono ehhotela.

Ngaphandle kwendawo yokuphumula, ikhwalithi yombhede nayo ingathinta ukulala (,).

Ucwaningo olulodwa lubheke izinzuzo zikamatilasi omusha izinsuku ezingama-28, ziveza ukuthi lwehlise izinhlungu emuva nge-57%, ubuhlungu behlombe ngo-60%, nokuqina emuva ngo-59%. Iphinde yathuthukisa ikhwalithi yokulala ngama-60% ().

Ezinye izifundo ziveza ukuthi ukulala okusha kungakhulisa ukulala. Ngokwengeziwe, ukulala okungekho esimweni esihle kungaholela ekukhuleni kobuhlungu obuphansi emuva (,).

Omatilasi nokulala okuhle kunabo bonke kungokweqile. Uma uthuthukisa okombhede wakho, isekela ukukhetha kwakho kokuthandayo (,,,,).

Kunconywa ukuthi uthuthukise imibhede yakho okungenani njalo eminyakeni engu-5-8.

Uma ungashintshi umatilasi wakho noma okombhede iminyaka eminingana, lokhu kungashesha kakhulu - yize kungenzeka kubiza - ukulungisa ().

Chofoza izixhumanisi ezilandelayo ukuyothenga bese uqhathanisa omatilasi nemicamelo.

Umbhede wakho, umatilasi, nomcamelo kungathinta kakhulu ikhwalithi yokulala nobuhlungu obuhlangene noma bomhlane. Zama ukuthenga okombhede osezingeni eliphakeme - kufaka phakathi umatilasi - njalo eminyakeni emi-5-8.

Vocavoca umzimba njalo - kodwa hhayi ngaphambi kokulala

Ukuzivocavoca umzimba kungenye yezindlela ezihamba phambili zesayensi zokuthuthukisa ukulala kwakho nempilo yakho.

Ingakhulisa zonke izici zokulala futhi isetshenziselwe ukunciphisa izimpawu zokuqwasha (,,,,).

Ucwaningo olulodwa olwenziwe kubantu abadala seluthole ukuthi ukuzivocavoca kucishe kwehlise isikhathi esithathiwe ukulala futhi kunikeze nemizuzu engama-41 yokulala ebusuku ().

Kubantu abanokuqwasha okukhulu, ukuzivocavoca kunikeze izinzuzo eziningi kunezidakamizwa eziningi. Ukuzivocavoca isikhathi esincishisiwe sokulala ngo-55%, ukuphaphama okuphelele ebusuku ngama-30%, nokukhathazeka ngo-15% ngenkathi kukhulisa isikhathi sokulala esiphelele ngo-18% ().

Yize ukuzivocavoca nsuku zonke kuyisihluthulelo sokulala kahle ebusuku, ukukwenza sekwephuze kakhulu emini kungadala izinkinga zokulala.

Lokhu kungenxa yomphumela wokuzivocavoca ovuselelayo, okwandisa ukuqapha namahomoni afana ne-epinephrine ne-adrenaline.

Kodwa-ke, ezinye izifundo azibonisi imiphumela emibi, ngakho-ke ngokusobala kuya ngomuntu (,,).

Ukuvivinya umzimba njalo ngezikhathi zasemini kungenye yezindlela ezinhle kakhulu zokuqinisekisa ukulala okuhle ebusuku.

17. Ungaphuzi noma yikuphi uketshezi ngaphambi kokulala

I-Nocturia yigama lezokwelapha lokuchama ngokweqile ebusuku. Ithinta ikhwalithi yokulala namandla emini (,).

Ukuphuza iziphuzo eziningi ngaphambi kokulala kungaholela ezimpawu ezifanayo, noma abanye abantu bezwela kakhulu kunabanye.

Yize i-hydration ibalulekile empilweni yakho, kuwukuhlakanipha ukunciphisa uketshezi oludakayo kusihlwa.

Zama ukungaphuzi noma yikuphi uketshezi amahora 1-2 ngaphambi kokulala.

Kufanele futhi usebenzise indlu yangasese ngaphambi kokulala, ngoba lokhu kunganciphisa amathuba akho okuvuka ebusuku.

Nciphisa ukudla oketshezi kusihlwa bese uzama ukusebenzisa indlu yangasese ngaphambi kokulala.

Okubalulekile

Ukulala kudlala indima enkulu empilweni yakho.

Isibuyekezo esisodwa esikhulu sixhumanise ukulala okunganele engozini eyengeziwe yokukhuluphala ngama-89% ezinganeni kanye nama-55% kubantu abadala ().

Olunye ucwaningo luphetha ngokuthi ukuthola amahora angaphansi kwama-7-8 ngobusuku ngabunye kwandisa amathuba okuba nesifo senhliziyo bese uthayipha isifo sikashukela sesi-2 (,,).

Uma unentshisekelo kwezempilo enhle nenhlalakahle, kunconywa ukuthi wenze ukulala kube yinto ehamba phambili futhi ufake amanye amathiphu angenhla.

Ukulungiswa Kokudla: Ukudla kokulala okungcono