5 Izinzuzo Zezempilo Zokulala Unqunu

-Delile

• 1. Uzothola ubuthongo obukhulu.
• 2. Uzokwehlisa ingozi yokushaywa unhlangothi nokuhlaselwa yisifo senhliziyo.
• 3. Ukulala unqunu kungenzeka, duh, kuthuthukise impilo yakho yezocansi.
• 4. Kunganciphisa nomfutho wegazi.
• 5. Ukulala unqunu kungcono esikhumbeni sakho.
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Sonke sifuna ukulala kahle ebusuku. Futhi ngenkathi kuneziphakamiso ezingapheli zokuthi ungakwenza kanjani lokho, kuvela ukuthi kungase kube nesixazululo esisodwa esilula: Ukukhumula.

"Kunezinzuzo eziningi zokulala unqunu," kusho uChris Brantner, umqeqeshi oqinisekisiwe wesayensi yokulala nomsunguli wensiza yokulala ye-inthanethi i-SleepZoo. "[Ukulala unqunu] kusiza ekulawuleni izinga lokushisa lomzimba wakho ... kuholela enjabulweni yobuhlobo... [futhi] kungaphumela ezithweni zangasese ezinempilo eyengeziwe."

Kepha lezo izinzuzo ezimbalwa zokulala unqunu. Lapha, ochwepheshe bachaza ukuthi kungani kufanele ucabange ukunikela ngesudi yakho yokuzalwa lapho sekuyisikhathi sokukhukhuleka.

1. Uzothola ubuthongo obukhulu.

"Kunobufakazi obuningi bokuthi ukwehla kwezinga lokushisa komzimba kusiza ekulaleni ngokujulile," kusho u-Alex Dimitriu, M.D., isazi esihlinzeka ngemithi yokulala nesazi sokusebenza kwengqondo. Indaba: Ngemva kokulandela abantu abangu-765,000 phakathi kuka-2002 no-2011, ucwaningo olwanyatheliswa ku- Intuthuko Yesayensi waphetha ngokuthi ukunyuka kwezinga lokushisa ebusuku kuholela ekulaleni okubi kakhulu. Ngaphezu kwalokho, isifundo ku- Ukubuyekezwa Kwemithi Yokulala bathole ubufakazi bokuthi amazinga okushisa aphakeme aphazamisa imigqi yethu, okwenza kube nzima ukulala futhi hlala elele.

Ngenkathi kube nentuthuko eningi kwezobuchwepheshe ukusiza ukwehlisa umzimba wakho amashidi okupholisa afushane, amafeni aklanywe ngokukhethekile, ngisho nokupholisa imicamelo-ukulala ze kuyindlela ebiza kakhulu yokuthola ubuthongo obuhle ebusuku. Imatanise nokulungiswa kwe-thermostat-isifundo esivela La Presse Medicale ithi ukushisa kwamakamelo okuphelele kobusuku obuqinile bokulala kungama-65 degrees Fahrenheit uma ulala ngengubo; 86 degrees uma usnuza phezu kwamashidi-futhi unethuba elikhulu lokuthola lawo ma-Z ajulile. (Kuhlobene: Ingabe Umatilasi Okhethekile Ungakusiza Ulale Kangcono?)

2. Uzokwehlisa ingozi yokushaywa unhlangothi nokuhlaselwa yisifo senhliziyo.

Uyasazi leso sisho sakudala, "Ngizolala sengifile?" Yebo, kuvela ukuthi ukungalitholi iso elanele lekhwalithi kungasheshisa ukozela kwakho kwaphakade. Njengobuwula njengoba kuzwakala, uma ukulala unqunu kukusiza ukuthi uphumule kalula, empeleni kungathathwa njengomuthi wokuvikela.

Nasi isizathu: Uma ungalali kahle, ucwaningo lubonisa ukuthi usengozini enkulu yezinkinga zempilo. Ucwaningo lwango-2010 olushicilelwe ku- Ama-Annal of Epidemiology bathole ukuthi abantu abalala ngaphansi kwamahora ayisithupha ngobusuku basengozini enkulu yohlobo 2 lwesifo sikashukela nesifo senhliziyo. Ucwaningo lwango-2017 olushicilelwe ku I-European Journal of Preventive Cardiology futhi kuhlotshaniswe nokuqwasha nesifo sohlangothi nesifo senhliziyo. Ngakho-ke, izinzuzo zokulala ungagqokile azigxili kuphela kulowo muzwa ojabulisayo wamashidi abandayo ngokumelene ne-tush yakho-futhi kungathuthukisa impilo yakho yesikhathi eside.

3. Ukulala unqunu kungenzeka, duh, kuthuthukise impilo yakho yezocansi.

Akungabazeki ukuthi umlingani wakho angaba nezikhalazo eziningi uma uthatha isinqumo sokushiya i-trou, kepha uma kwenzeka udinga ubufakazi, nakhu: "Ukulala unqunu kungaholela emqondweni omkhulu wokuhlangana ngokuxhumana kakhudlwana kwesikhumba nesikhumba," kusho uBrantner . Lokho kungenxa yokuthi ukuthintana kwesikhumba nesikhumba kubangela ukukhululwa kwehomoni i-oxytocin, ekhulisa imizwa yokwethembana futhi ingase iholele ekuvukeni kwenkanuko. "Futhi yebo, lokhu kungaholela ocansini oluningi futhi," usho njalo. (Okuhlobene: Ungayithola Kanjani Injabulo Engaphezulu Kunoma Isiphi Isimo Sobulili)

4. Kunganciphisa nomfutho wegazi.

Uma wake wazizwa sengathi ukuhajwa ngumlingani wakho kukwenze wehlisa umoya, akusikho konke ekhanda lakho: Ucwaningo olushicilelwe ku- I-Biological Psychology baphakamise ukuthi abesifazane abangaphambi kokuya esikhathini izinga labo le-oxytocin lenyuswe ngokuthintana ngokomzimba nabalingani babo babenezinga eliphansi lokuphumula kwenhliziyo nomfutho wegazi. Ngamanye amazwi, ukulahla izingubo kuvumela ukuthintana okugcwele ngokomzimba, okuholela ohlotsheni lohlelo lwe-cuddly Wellness. (Okuhlobene: Izinzuzo ze-Amazing Health ze-Cuddling)

5. Ukulala unqunu kungcono esikhumbeni sakho.

"Isikhumba isitho esikhulu somzimba wakho futhi sidinga umoya-mpilo," kusho u-Octavia Cannon, D.O., umongameli we-American College of Osteopathic Obstetricians and Gynecologists. "Ayikho enye indlela engcono yokunikeza inani eliphakeme le-oxygen emzimbeni wakho kunokuya ku-commando." Futhi, ukulala unqunu kwandisa ukugeleza komoya esithweni sakho sangasese, u-Brantner athi kungasiza ekuvimbeleni izifo zemvubelo. Win-win, amiright? (Uma kwenzeka uthole i-yeast infection, noma kunjalo, ungayithukutheli-lena indlela yokuhlolela eyodwa, nokuthi yini okufanele uyenze uma lokho kuhlolwa kubuya ku-positive.)

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