Ungakusebenzisa Kanjani Ukuzindla Kokulala Ukulwa Nokuqwasha

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Akunakuphikwa ukuthi inani lokulala esilithola ubusuku ngabunye linomthelela omkhulu empilweni yethu, esimweni sethu nasokhalweni. (Empeleni, isikhathi sethu sokubamba ama-Z sibaluleke kakhulu njengesikhathi sethu ejimini.)

Kodwa ukulala ngokwanele (nokuhlala ulele) kulula ukukusho kunokukwenza: Ingxenye yabantu ibhekene nohlobo oluthile lokuqwasha (amaphesenti angu-15 okungapheli) kanti ingxenye yesithathu yabantu baseMelika ayilali ngokwanele, ngokombiko we-CDC. Faka: Ukuthandwa kokuzindla ngokulala.

Ngenkathi ukwelashwa kokuziphatha kwengqondo kungumugqa wokuqala wokwelashwa kokuqwasha okungapheli, izindlela zokwelashwa ezisemqondweni ziyakhula, kuchaza uShelby Harris, Psy.D, isazi sokusebenza kwengqondo somtholampilo onelayisense ogxile kwezokwelapha ukulala.

“Ngithola ukuthi lapho amakhasimende ami esebenzisa ingqondo, kuyawasiza nasekucindezelekeni nasekukhathazekeni—izizathu ezimbili ezinkulu ezenza abantu babe nenkinga yokulala ebusuku,” usho kanje. Isekelwa isayensi, futhi-ucwaningo olushicilelwe ku I-JAMA Imithi Yangaphakathi kutholwe imizuzu engama-20 yokuzindla kwengqondo ngosuku kuthuthukise kakhulu ikhwalithi yokulala kubantu abadala abanokuphazamiseka kokulala okulingene. Ngisho noma ungahlushwa ukuqwasha, ukuzindla ngaphambi kokulala (naphakathi nosuku) kungasiza ngakho kokubili ubuningi bokulala nekhwalithi, kusho uHarris. (Kuhlobene: Zonke Izinzuzo Zokuzindla Okufanele Uzazi Ngazo)

Pho isebenza kanjani? Uma ungakaze uzwe ngokuzindla ngokulala phambilini, kubalulekile ukwazi ukuthi akuyona indlela "yokukulalisa," kusho uHarris. Esikhundleni salokho, ukuzindla kusiza ukunika ubuchopho bakho isikhala sokuthula ukuze ubuthongo bufike ngokwemvelo, uyachaza."Ukulala kuza ngamagagasi futhi kuzokwenzeka lapho kuthanda ukwenzeka-kufanele nje ukusungulele inkundla." (Awukaze uzindle? Sebenzisa lo mhlahlandlela wabaqalayo ukuqala.)

Isihluthulelo sokuzindla ngokulala ukuzibheka kabusha lapho uqala ukulungisa uhlu lwakho lwezinto okufanele uzenze noma ezinye izingcindezi zokuphila, ezivimbela umzimba nengqondo ukuthi zingavali ukulala, kusho uHarris. "Abantu abaningi bacabanga ukuthi kufanele bakwazi ukugxila ngokuphelele-lelo akusilo ikhono," esho. "Ingqondo izozulazula; kuvamile lokho. Ikhono ukuzitshela ukuthi ubuyele emsebenzini lapho ingqondo yakho izulazula, futhi ube nomusa kuwe."

Umthetho wokuqala wokuzindla ngokulala: Beka iwashi (noma i-iPhone) kude! Uma kungu-3 ekuseni futhi ungakwazi ukulala, ukubala amahora uze uvuke kuzomane kukwenze ukhathazeke kakhulu futhi ucindezeleke, kusho uHarris. Ukungaguquguquki nohlelo lwakho lokulala (ngisho nangezimpelasonto) kuzokusethela nempumelelo enkulu, usho kanjalo. (Lapha, eminye imithetho eyi-10 yokulala okungcono.)

Ukuze uqalise, chitha ihora uphumule ngokuzindla kokulala ozikhethele. (Vele, ukusebenzisa i-elekthronikhi ngaphambi kokulala ngokuvamile akukho-cha, kepha ungakwazi kalula ukugqoka ukuzindla bese ucisha isikrini sakho sefoni, kusho uHarris.) Ukuzindla kukaHarris, okutholakala ngohlelo lokusebenza lukaGaiam, iMeditation Studio (equkethe ukuzindla okuqondiswe ngaphezulu kwe-160 kuzitayela ezahlukahlukene, othisha, namasiko) kufaka phakathi izivivinyo zokuphefumula nokubona kanye nokuzindla okwenzelwe ukunciphisa ukungezwani emisipheni yakho futhi kulethe umuzwa wokuphumula. Noma, zama esinye sezisetshenziswa ezingenakubalwa ezikhona ukuze uzindle ngokuqondiswa ukuze uthole isitayela esikusebenzela kangcono.

Uma unenkinga yokulala, uHarris futhi uncoma ukuthi uzame lo msebenzi ojulile wokuphefumula ukusiza ukuthula ingqondo nomzimba wakho:

Beka isandla esisodwa esiswini sakho nesinye isandla esifubeni bese uphefumulela phezulu, uqinisekise ukuthi isisu sakho sinyakaza ngaphezu kwesifuba sakho. Bala ufike ku-10 uphinde ubuyele kokukodwa. Icebo ukuthi, awukwazi ukuya kunombolo elandelayo ngaphandle kokuthi ukwazi ukugxila kuyo ngokuphelele. Uma ingqondo yakho iqala ukuzula udinga ukuhlala kuleyo nombolo uze usule ingqondo yakho. Uma ungakholelwa noma cha, lokhu kungathatha imizuzu eyi-10 kuye kwengu-15, kusho uHarris. Uma uthola ukuthi imizuzu engama-20 isidlulile, vuka embhedeni uqhubeke nokuzivocavoca kwenye indawo, usho kanjalo.

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