Izizathu Ezi-5 Ezixakile Obe Nazo Iphupho Elibi

-Delile

• Ubhudlile
• Ulale Ngenye Indawo Kusha
• Udla isidlo sakusihlwa ngo-10 P.M.
• Ucindezelwe Kakhulu
• Buyekeza kwe-

Amaphupho amabi akuyona nje into yezingane: Njalo ngezikhathi ezithile, sonke siyazithola zivame kakhulu. Eqinisweni, i-American Sleep Association iphakamisa ukuthi phakathi kwamaphesenti angama-80 kuya kwangu-90 ethu azothola okungenani eyodwa kukho konke ukuphila kwethu. Futhi amafilimu asabekayo awawona kuphela anecala. Sixoxe nongoti ngezizathu ezinhlanu (ezimangazayo) ezingase zibe ngemuva kokuthi uvukwe wuvalo.

Ubhudlile

Ubusuku edolobheni bungaholela ebusuku obungaqondakali phakathi kwamashidi (... hhayi lelo hlobo lokuxaka). Utshwala buyimbangela enkulu yamaphupho amabi, kusho uW. Christopher Winter, MD, isazi sokulala nomqondisi wezokwelapha esikhungweni semithi yokulala esibhedlela iMartha Jefferson eCharlottesville, VA. Kokunye, utshwala bucindezela ukunyakaza kwamehlo okusheshayo (REM) ukulala-okuwukuthi lapho siphupha, uthi. Lapho-ke, njengoba umzimba wakho ugaya iziphuzo zakho, ukuphupha kubuya kuduma emuva-kwesinye isikhathi kwenza amaphupho amabi kakhulu, uyachaza.

Utshwala buyehlisa umoya wakho ongenhla. Uthi uma uphuza ngaphambi kokuba ulale, indlela yakho yokuphefumula ifuna ukuwa kakhulu. “Inhlanganisela yokuphupha nokungakwazi ukuphefumula njalo kungadala isimo lapho uba nephupho elibi-imvamisa ehilela ukuminza, ukujahwa, noma umuzwa wokuncishwa umoya,” usho kanje. Umzimba wakho ngokuyisisekelo uthatha lowo muzwa wokuzabalaza ukuphefumula (okungase kwenzeke ngempela) bese udala indaba ezungezile-njengokuthi impisi iyakusukela. (Thola ukuthi enye indlela utshwala obuphazamisa ngayo ukulala kwakho.)

Ulale Ngenye Indawo Kusha

Sonke sivuke embhedeni wehhotela phakathi kwamabili singazi ukuthi sikuphi. Ushintsho ekuhlelweni lungakhathaza-futhi leyo nto yokudideka ingangena emaphusheni akho, kusho uBusika. Ukulala ezindaweni zakwamanye amazwe futhi kwesinye isikhathi kungasho ukuthi uvuka kakhulu phakathi kwamabili, okungaphazamisa ukusnuza kwakho kuholele kumaphupho amabi, uyanezela.

Udla isidlo sakusihlwa ngo-10 P.M.

Ukulala phansi esiswini esigcwele kungadala i-acid reflux, engaphazamisa ukulala, kusho uBusika. Futhi ngenkathi olunye ucwaningo luphakamisa ukuthi ukudla okuthile (njengokubabayo) kufanele kusolwe ngamaphupho amabi, isizathu esiningi samaphupho angajwayelekile ukuthi ukulala kwakho kuphazanyiswa nje. Empeleni, noma yini okubangela ukuphazamiseka kokulala—izingane ezikuvusayo, igumbi elishisa kakhulu, noma inja njengomlingani olele—kungabangela amaphupho amabi, kusho uWinter. Lapho umzimba wakho umatasa uzama ukuzipholisa, ukugaya ukudla, noma ukuhlunga oshade naye ohoqayo, ukulala kwakho kukhishwa ngaphandle, okungenza amaphupho asabekayo nokuvuka okuningi ubusuku bonke. (Qiniseka ukuthi ugcwalisa i-pantry yakho nge-The Best Foods ye-Sleep Deep.)

Ucindezelwe Kakhulu

Uma ulala unovalo nokukhathazeka, cishe uzothola ukuthi iphupho lakho ligcwele okuqukethwe okufanayo, kusho uWinter. Eqinisweni, olunye ucwaningo lubonisa ukuthi amaphesenti angu-71 kuya kwangu-96 abantu abane-post-traumatic stress disorder (PTSD) bangase babe namaphupho amabi. Kodwa ezinye izifundo ziphinde zisibonise ukuthi izingcindezi ezincane ezifana nesethulo esizayo, ukuncintisana kwezemidlalo, noma ukuchayeka ekuhlukumezeni ngokusebenzisa abezindaba kungaphazamisa izingqondo zethu ngenkathi silele. (Ngabe iMelatonin izokusiza ukuthi ulale kangcono?)

Ulale Emhlane

Uma usnuza emhlane wakho, ungahle ube nokuphazamiseka okuphefumulayo-futhi-ke, nokwenzeka kwamaphupho amabi amaningi, kusho uBusika. "Ngokujwayelekile, ukulala ngomhlane kudala indawo lapho indlela yokuphefumula ingazinzile futhi kungenzeka ukuthi iwe," usho kanje. Futhi njengokuphuza, lesi sidingo somoya singahunyushelwa ezithombeni ezisabisayo engqondweni yakho. (Kunezinye Izindlela Ezingajwayelekile Zokulala Ezithinta Impilo Yakho futhi.)

Buyekeza kwe-