Ingabe Izikhundla ezithile Zokulala Zingavimbela Ukulimala Kobuchopho Kungcono Kunabanye?

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Ukusnuza okwanele kuyisithako esiyinhloko senjabulo nokukhiqiza, kodwa kuvele kube njalo Kanjani ulala-hhayi nje ukuthi kungakanani-okungayithinta kanjani impilo yobuchopho bakho eminyakeni ezayo. Eqinisweni, ukulala ngohlangothi lwakho kungakusiza ukuthi ugweme izifo zemizwa ezinjenge-Alzheimer's neParkinson ngokuzayo, kubika isifundo esisha ku Ijenali yeNeuroscience. (Ezinye izikhundla zinezinzuzo ezihlukile, noma kunjalo. Thola Izindlela Ezixakile Izindlela Zokulala Zithinta Impilo Yakho.)

"Ubuchopho bungesinye sezitho zomzimba ezisebenza kakhulu emzimbeni," kusho umlobi oholayo wocwaningo u-Helene Benveniste, M.D., Ph.D., uprofesa we-anesthesiology kanye ne-radiology e-Stony Brook University eNew York. Ngokuhamba kosuku, imfuhlumfuhlu iqongelela ebuchosheni bethu-lokho abacwaningi abakubiza ngokuthi imfucuza. Lapho le clutter yakha, ingaba nemiphumela emibi yesikhathi eside, kufaka phakathi ukwandisa amathuba akho okuba nezifo ezibucayi zezinzwa.

Ukulala, noma kunjalo, kusiza umzimba wakho ukulahla imfucuza. "Umzila we-glymphatic wuhlelo olubhekene nokususa imfucuza ebuchosheni. Kucishe kufane nokuthi ubuchopho bethu budinga ukuthena," kuchaza u-Benveniste. Le ndlela yakhelwe ngendlela ekhetheke kakhulu ngoba isebenza kangcono ngaphansi kwezimo ezithile. Kubukeka sengathi kususa imfucuza kangcono uma ulele kunokuthi uvuke, futhi, ngokwesifundo sakhe, indawo yakho yokulala nayo ingayisiza ukuthi isebenze kahle. (Okunye okumangazayo: Indlela Isitayela Sakho Sokulala Esithinta Ngayo Ubudlelwano Bakho.)

Ithimba likaBenveniste lihlaziye ikhwalithi yokulala nokusebenza kwendlela ye-glymphatic kumagundane alala esiswini, emhlane nasezinhlangothini. Bathola ukuthi ubuchopho busebenza cishe ngamaphesenti angama-25 ekususeni imfucuza lapho amagundane elele ezinhlangothini zawo. Kuyathakazelisa ukuthi ukulala eceleni sekuvele kuyisikhundla esithandwa kakhulu kubantu abaningi, njengoba izingxenye ezimbili kwezintathu zabantu baseMelika zikhetha ukushaya amaphuzu kulesi sikhundla.

Ukuchitha imfucumfucu yobuchopho bakho kahle kakhulu kuzosiza ngezifo zemizwa phansi komgwaqo, kepha kuthiwani ngokusebenza kobuchopho bakho manje? "Impela siyakudinga ukulala kwethu ukuze sisebenze kahle kodwa asikayazi imiphumela yesikhashana," kusho uBenveniste. (Lungiselela inzuzo yakho ngo-5 Ways to sleep Well All Summer Long.)

Uma ungeyena olele ohlangothini? "Uyaquleka lapho ulele, ngakho-ke awukwazi ukuvele uthi 'oh sengizolala ngale ndlela manje' uma kungeyona le nto oyithandayo," kusho uBenveniste. Uphakamisa ukugcwala emqamelweni okhethekile okhuthaza ukulala ohlangothini, njengomcamelo omile njengo-The Pillow Bar's ($ 326; bedbathandbeyond.com) noma i-Tempur-Pedic Tempur Side Sleeper Pillow ($ 130; bedbathandbeyond.com), okunikeza ukuxhaswa kwehlombe lakho nentamo. Ufuna inketho enezindleko eziphansi? Beka imicamelo yakho ngendlela eyenza ikwazi ukulala ohlangothini lwakho ngokunethezeka, njengokubeka umcamelo phakathi kwemilenze yakho noma ukulala nomunye eduze komzimba wakho.

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