Izinzuzo Eziphezulu Eziyi-10 Zokulala Unqunu

-Delile

• Ukubuka konke
• 1. Lala ngokushesha
• 2. Ikhwalithi yokulala engcono
• 3. Kugcina isikhumba siphilile
• 4. Nciphisa ukucindezeleka nokukhathazeka
• 5. Vimbela ukuzuza kwesisindo
• 6. Ubungozi obuncane besifo senhliziyo nohlobo 2 sikashukela
• 7. Thuthukisa impilo yesitho sangasese sowesifazane
• 8. Khulisa ukuzala kwabesilisa
• 9. Khulisa ukuzethemba
• Thuthukisa ubudlelwano bakho
• Ukuthatha

Ukubuka konke

Ukulala unqunu kungenzeka kungabi yinto yokuqala ocabanga ngayo uma kukhulunywa ngokuthuthukisa impilo yakho, kepha kunezinzuzo ezithile ezingaba zinhle kakhulu ukungazinaki. Njengoba ukulala unqunu kulula ukuzizama, kungahle kube yisikhathi sokuhlubula phansi ukuze usnuze. Ngempilo yakho, lokho.

Njengoba kuvela, kunezinzuzo eziningi zokulala unqunu. Kungenzeka wake wezwa ngezinye zalezi, kepha ezinye zingakumangaza.

1. Lala ngokushesha

Ukushisa komzimba wakho kuyisihluthulelo esisodwa sokuthi ulala kanjani. Empeleni iyingxenye yesigqi sakho se-circadian, isigqi semvelo esisebenza "njengewashi" lomzimba wakho lokulala.

Ukuphola kutshela umzimba wakho ukuthi sekuyisikhathi sokulala, ngakho-ke ukulala unqunu - nokuvumela ukushisa komzimba wakho kwehle - empeleni kungakusiza ukuthi ulale ngokushesha.

2. Ikhwalithi yokulala engcono

Ukupholisa umzimba wakho akugcini ngokusiza ukuthi ulale ngokushesha, kuphinde kuthuthukise ikhwalithi yakho yokulala isiyonke. Izinga lokushisa elifanele ekamelweni lakho lokulala liphakathi kuka-60 no-67 ° F (15 kuye ku-19 ° C).

Omunye ovela kumaNational Institutes of Health uthole ukuthi izinga lokushisa kwegumbi olala kulo lingenye yezinto ezibaluleke kakhulu ekufezeni ukulala kwekhwalithi.

Uma kubanda kakhulu noma kushisa kakhulu, uzibeka engozini yokuthinta ukulala kwamehlo kwakho okusheshayo, okuyisigaba sokuphupha esisiza ukuvuselela ubuchopho nomzimba wakho. Ukulala unqunu kungenye yezindlela zokuhlala upholile ngaphansi kwamakhava.

Ngokusho kwalokhu, ukuncishwa ubuthongo okungamahlalakhona kuxhumene nezimo eziningi zezempilo kubandakanya uhlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo nesomthambo wegazi, ukukhuluphala ngokweqile nokudangala.

3. Kugcina isikhumba siphilile

Ngoba ukulala unqunu kungasiza ukukhulisa ikhwalithi yakho yokulala isiyonke, futhi kungathuthukisa isikhumba sakho. Olunye ucwaningo oluncane lubheke ukuthi ukulala ubuthongo kulinganisela amandla esikhumba okuphola enxebeni elincane.

Bahlukanisa ababambiqhaza baba ngamaqembu amathathu - elinye lalithola ubuthongo “obenele”, elinye elalingenakho ukulala, kanti okwesithathu okwakungalaliswa ubuthongo kodwa lathola izakhamzimba ezengeziwe. Abakutholile ukuthi iqembu elilele kahle selulama ngokushesha kunamanye amaqembu amabili. Futhi umsoco owengeziwe? Akukwenzi mehluko omkhulu ekutheni amanxeba aphola ngokushesha kangakanani.

Lokhu kukhombisa ukuthi ukulala ngokwanele kungasiza isikhumba sakho ukuthi silulame futhi uhlale uphilile, futhi uma ukulala unqunu kusiza lokho kwenzeke, kube ngcono kakhulu.

4. Nciphisa ukucindezeleka nokukhathazeka

Esinye isizathu sokulala unqunu kungaba ushintsho oluhle ukuthi kungasiza ekunciphiseni ukucindezeleka kwakho konke nokukhathazeka. Akuyona imfihlo ukuthi ukulala kabi kunomthelela omkhulu emazingeni akho okucindezeleka. Ucwaningo lubonisa ukuthi ukulala kabi kuxhunyaniswa nokudangala futhi kwandisa ingozi yokuzibulala.

Ngenkathi ukucindezeleka nokukhathazeka kungabangela ukulala, kubalulekile ukukhumbula ukuthi ukuthuthukisa ikhwalithi yakho yokulala - nokulala ngokwanele - kungasiza.

5. Vimbela ukuzuza kwesisindo

Uma unezinkinga zokulala, kungaba wonakalisa impilo yakho ngezindlela eziningi. Ucwaningo olulodwa lulandele abantu abangaphezu kwe-21,000 iminyaka emithathu futhi lathola ukuxhumana okukhona phakathi kokulala ngokwanele nokuzuza kwesisindo. Abantu okubikwa ukuthi balala ngokulingana noma ngaphansi kwamahora ama-5 ubusuku ngabunye babenamathuba okuba nesisindo.

Enye indlela ukulala unqunu kungakusiza ukuthi unciphise? Ukugcina umzimba wakho ubanda ebusuku kungasiza ukukhulisa amakhono akho okushisa ikhalori. Ucwaningo oluncane olulandela amadoda amahlanu luthole ukuthi ukuvezwa kwamazinga okushisa apholile, cishe ama-66 ° F (19 ° C), kusize imizimba yabo ukuthi yenyuse ukusebenza kwamafutha ansundu.

6. Ubungozi obuncane besifo senhliziyo nohlobo 2 sikashukela

Uma ungalali ngokwanele ebusuku, ungaba sengozini yesifo sikashukela noma isifo senhliziyo.Ngo-2010 kubhekwe imininingwane evela kubantu abayi-1,455 eminyakeni engaphezu kweyisithupha kwatholakala ubudlelwane phakathi kwesikhathi sokulala esiphansi kanye nengozi eyengeziwe yesifo sikashukela, nayo engakhuphula ingozi yesifo senhliziyo.

Ngokulala unqunu, ungakhuphula amandla akho okulala ngokushesha futhi uhlale ulele, okungenza umehluko omkhulu uma kukhulunywa ngempilo yakho.

7. Thuthukisa impilo yesitho sangasese sowesifazane

Ukulala unqunu futhi kuyindlela enhle yokwandisa impilo yesitho sangasese kanye nokugwema ukutheleleka kwemvubelo. Izingubo zangaphansi ezikulingene noma ezijulukayo zingakhuphula ubungozi bokutheleleka ngemvubelo yesitho sangasese sowesifazane ngoba imvubelo ithanda ukukhula ezindaweni ezifudumele, ezinomswakama.

Akunandaba ukuthi ugqokani emini, ukulala unqunu kuyindlela elula yokukhipha isitho sakho sangasese nokuyigcina iphilile.

8. Khulisa ukuzala kwabesilisa

Abesifazane akubona bodwa abangazuza ngokulala nqunu. Ucwaningo lwakamuva lwabesilisa abangama-656 luphakamise ukuxhumana phakathi kokugqoka izingubo zangaphansi ezikubambayo kanye nesibalo esiphansi sesidoda. Abesilisa ababike ukuthi bagqoke abashayisibhakela babenenqwaba yesidoda kanye nenani lesidoda kunelabo ababegqoka izingubo zangaphansi eziqinile.

Ukulala ungagqokile kuyindlela enhle yokugcina amasende epholile futhi esezingeni elifanele lokushisa kwesidoda.

9. Khulisa ukuzethemba

Ukulala unqunu nakho kuyindlela enhle yokuxhumana nomzimba wakho nokukhulisa ukuzethemba kwakho. Olunye ucwaningo luthole ukuthi ukuchitha isikhathi unqunu kwasiza ukukhulisa ukuzethemba kanye nesithombe somzimba jikelele, okuyiqiniso ngokunqoba uma kukhulunywa ngokwamukela ukuzithanda.

Thuthukisa ubudlelwano bakho

Ngenkathi ucansi lungaba yingxenye enkulu yobudlelwano bakho, ukulala unqunu nomlingani wakho nakho kungaba kuhle. Eqinisweni, olunye ucwaningo lwathola ukuthi ukuxhumana kwesikhumba nesikhumba phakathi kwabantu abadala kushukumisa ukukhishwa kwe-oxytocin, edlala indima ebalulekile ekwakheni ukunamathela phakathi kwabalingani.

Kungcono kakhulu? Ukuthinta umlingani wakho nakho kuhle empilweni yakho - hhayi ubuhlobo bakho kuphela - futhi ukulala unqunu kuyindlela enhle yokuthola izinzuzo zombili.

Ukuthatha

Noma ungakhululekile ukulala unqunu ngokuphelele, ukunciphisa inani lezendlalelo ozigqoka ebusuku - noma ngisho nokulahla ubhodisi wakho noma izingubo zangaphansi - kuyindlela elula yokusebenzisa lezi zinzuzo.

Uma kukhulunywa ngokulala, into ebalulekile ukuthi uthatha izinyathelo zokuqinisekisa ukuthi uthola ukulala okuhle ngokwanele.