Ungakuthola Ngempela Ukulala?

-Delile

• Okokuqala, Siyini Isikweletu Sokulala, Kahle?
• Ngakho-ke, Ungabamba Ukulala?
• Indlela Engcono Kakhulu Yokuthola Ukulala
• Buyekeza kwe-

Impela, uyazi ukubaluleka kokuphumula okuhle ebusuku (ukuqinisa amasosha omzimba, imizwa engcono, inkumbulo ethuthukisiwe, uhlu luyaqhubeka). Kepha empeleni ukushaya amahora ayisikhombisa kuya kwayisishiyagalolunye anconyiwe kungabonakala njengephupho lepayipi, ikakhulukazi lapho ushaya UBridgeton emahoreni we-a.m. ngizizwa ngimuhle kakhulu. Futhi ngenkathi ubuka iwashi likhipha umunwe esikhathini esidlule lapho kufanele kube khona isikhathi sakho sokulala, ucabanga wena, ’Eh, ngizolala nje ngempelasonto bese ngiyakulungisa lokho-ke. "

Ngeshwa, nokho, ukulungisa ubuthongo obulahlekile - noma lokho ochwepheshe abaye bakubiza ngokuthi "isikweletu sokulala" - akulula kangako. Ngakho-ke, umbuzo wonke umuntu uzibuza wona: Ungakuthola ngempela ukulala? Phambili, impendulo, ngokusho kochwepheshe nocwaningo.

Okokuqala, Siyini Isikweletu Sokulala, Kahle?

Eyaziwa nangokuthi ukuntuleka kokulala, "isikweletu sokulala siyisidingo esinqwabelene sokulala," kusho uMeredith Broderick, M.D., uchwepheshe wokulala nomsunguli we-Sound Sleep Guru. Noma ngabe imbangela ibusuku obuningi kakhulu sekwephuzile beNetflix noma isimo esifana nokukhathazeka ngokulala, isikweletu sokulala ngumehluko phakathi kwenani lokulala umuntu alidingayo nenani alitholayo empeleni. Isibonelo, uma umzimba wakho udinga amahora okulala ayisishiyagalombili ubusuku ngabunye ukuze uzizwe futhi usebenze kahle kakhulu, kodwa uthola ayisithupha kuphela, usuqoqe amahora amabili esikweletu sokulala, ngokusho kwe-Sleep Foundation. (Related: Ingabe Kufanele Ulale Ugqoke Amasokisi Akho?)

Ngobusuku ngabunye be-shuteye efinyeziwe, isikweletu sakho sokulala siyanqwabelana, kukhombisa isilinganiselo sawo wonke amahora okulala owaphuthelwe. Futhi lapho uqoqa isikweletu esilele ngokwengeziwe, maningi amathuba okuthi ube nemiphumela engemihle, njengokuncishwa ubuthongo kanye nemiphumela engokwengqondo nengokomzimba engaletha yona (kusuka ekugxileni kakhulu, ekukhathazekeni nasekucindezelekeni kuya engozini eyengeziwe yesifo sikashukela nenhliziyo isifo).

Ngemuva kokunganaki ubusuku phakathi kwamashidi (ukuncishwa ubuthongo obukhulu), kungenzeka ukuthi ukhokhe kancane isikweletu sakho sokulala ngokuthola ihora elengeziwe noma amabili okuvala iso ngobusuku obulandelayo noma obubili. Kepha ukuncishwa ubuthongo okungapheli (kuchazwa njengokuthola ngaphansi kwesilinganiso esiphansi samahora ayisikhombisa okulala ubusuku ngabunye esikhathini esengeziwe) kunzima ukukulungisa.

Ngakho-ke, Ungabamba Ukulala?

"Ngesikhathi esifushane, yebo," kusho uDkt. Broderick. "Esikhathini eside, kuya ngokuya, futhi akwenzeki ukuthi ululame ngokuphelele."

Okusho ukuthi, ungakwazi ukukhokha ngobuchwepheshe isikweletu sokulala sakamuva, kodwa uma ubulokhu usilela ku-shuteeye izinyanga ezimbalwa noma ngisho nonyaka, ngeke ukwazi ukubamba bonke labo abalahlekile be-zzz. Ngakho-ke, yebo, ukulala ngoMgqibelo ekuseni ngemva kobusuku obungaphumuli ngoLwesine noma ngoLwesihlanu kungase kube indlela esebenzayo yokuthola ubuthongo obusanda kulahleka. Kuyafana nangokulala ngezimpelasonto: Ukusnuza okusheshayo kwemizuzu engu-10 kuya kwengu-30 kungaqabula ngenkathi ukulala isikhathi eside, amahora amaningi kungasiza kakhulu ekubuyiseni ukulala okulahlekile. Kodwa-ke, bheka phezulu: Uma ulala isikhathi eside, maningi amathuba okuthi uvuke uzizwa udangele, ngokusho kwe-Sleep.org. (Okuhlobene: Leli Yibude Be-Nap Obuhle Kakhulu Bokulala Kahle)

Ngaphambi kokusebenzisa lokhu njengezaba zokulala edeskini lakho noma ukulala ngoMgqibelo ungekho, kubalulekile ukuthi wazi ukuthi ama-siestas ambalwa okungahleliwe lapho ufushane ebuthongweni anganikeza umqondo ongewona wokululama. Impela, ungase uzizwe ungcono kancane lapho uvuka, kodwa ukulahlekelwa ubuthongo obunqwabelene noma isikweletu kuthatha isikhathi eside ukusikhokha. Ucwaningo lubonisa ukuthi kungathatha izinsuku ezine (!!) ukululama ehoreni elilodwa nje lokulahleka kokulala.

Futhi lokho kusho, qhubeka ngokuqapha lapho uzama ukuvala ubuthongo obulahlekile. “Ukubamba ngezimpelasonto kuyinkemba esika nhlangothi zombili,” kuphawula uDkt. Broderick. "Kungasiza ukugcwalisa isikweletu sokulala, kepha uma umuntu ebambelela ngokulala ngokuhamba kwesikhathi, khona-ke babuye badale inkinga yesibili ebizwa ngokuthi 'social jetlag.' Siyibiza ngokuthi i-social jetlag ngoba ifana ne-jet lag lapho kugudluzwa khona isigqi sokujikeleza komzimba [iwashi langaphakathi lomzimba wakho elilawula umjikelezo wakho wokulala]. inani lokulala njalo ebusuku. "

Indlela Engcono Kakhulu Yokuthola Ukulala

Yiqiniso, ukugawula inani elinconyiwe ubusuku ngabunye kulula ukukusho kunokukwenza, yingakho uDkt. Broderick encoma ukwenza isimiso esisebenzayo sokulala ukuze ubambezele kangcono ubuthongo ngemva kokuqongelela ingxenye yesikweletu sokulala. "Isinyathelo sokuqala esiyisisekelo sokwenza uhlelo olulinganiselayo lokulala [iphethini enquma ukuthi yisikhathi sokulala nini nokuthi isikhathi sokuvuka nini) ukuphuma embhedeni ngasikhathi sinye nsuku zonke," esho. "Uma uqondiswa ubugwegwe ngalokho, uMama Wemvelo uzokwenza ukuthi ezinye izinyathelo eziningi ziwele endaweni."

Ukuhumusha: ngokulandela uhlelo olungaguquguquki lokulala, usiza isitimela (noma, esimweni sesikweletu sokulala, phinda ufundise) umzimba wakho nobuchopho bakho ukulandela izinkomba zenhlalo nezemvelo (isib.ukukhanya kwelanga), bese kuthi uthole amaphuzu adingekayo inani lokulala ubusuku ngabunye ukusiza ukukhokhela noma isiphi isikweletu sokulala sakamuva nokuvikela ukuqongelela okuningi ngokuzayo. Ngakho-ke (ngethemba) ukuqeda indaba yesikweletu sokulala nokubamba ubuthongo ngokuphelele.

Nazi ezinye izindlela zokusiza ukukhulisa i-shuteye yakho yasebusuku futhi, futhi, usize ukubuyisela umzimba wakho endaweni eyisisekelo ngemuva kokukhokha isikweletu sokulala.

Dala ivayibhu ephumuzayo. Ukusungula indawo yokulala ethulisa efanelekile ukulala nokulala yingxenye esemqoka yokuhlanzeka kokulala okunempilo, okungavumela ukuphumula kwekhwalithi ubusuku nobusuku. Nansi indlela yokwenza lokhu: Gcina amazinga okushisa epholile, wehlise umsindo nokukhanya (lokhu kufaka ukukhanya okuluhlaza okwesibhakabhaka okuvela kumadivayisi!), futhi wenze umsebenzi opholile ofana nokugeza, ukufunda incwadi, noma ukuzindla ukuze uphumule ngaphambi kwesikhathi sokulala. (Kuhlobene: Le Ndlela Yesikhathi Sokulala Isebenzisa i-Yoga ukuze Ulale Ukuze Ube Nobusuku Obuphumule Kakhudlwana)

Khumbula ukuhambisa umzimba wakho ku-reg. Ukuzivocavoca umzimba kuhle emzimbeni nasengqondweni yakho - futhi kungakusiza nokuthi ulale kahle ebusuku. Eqinisweni, ucwaningo luye lwabonisa ukuthi ukuvivinya umzimba kungasebenza njengemithi yokulala kadokotela, ngokusho kweCleveland Clinic. Akukukhathazi nje kuphela, kodwa ukuvivinya umzimba kunganciphisa ngempumelelo ukucindezeleka nokukhathazeka - izinto ezimbili ezivame ukulimaza i-shuteye. Vele uqiniseke ukuthi ukonga ukujima okunamandla kakhulu kwasekuseni noma kwantambama bese ukhetha i-yoga, ukuhamba ngezinyawo, noma ukuhamba ngebhayisikili uma uzivocavoca ebusuku, njengoba ukuzivocavoca ebusuku kakhulu kungaphazamisa ikhono lakho lokulala, kusho ukulala. isazi sokusebenza kwengqondo uMichelle Drerup, PsyD. UDrerup uphinde weluleke ngokudla i-caffeine ngemuva kwesidlo sasemini, ukudla amadina anzima kakhulu, nokufinyelela otshwaleni ngaphambi kokulala. (Okuhlobene: Ukuxhumana Kokulala Nokuzivocavoca Okungashintsha Impilo Yakho Nokusebenza Kwakho)

Khuluma nedokhumenti yakho. Uma usazithola udonsa kanzima ngokuthola i-shuteye eyanele ebusuku kanye nokwanda kwesikweletu sokulala, qiniseka ukuthi uthintana nodokotela wakho. Udokotela wakho noma uchwepheshe wokulala angasiza ekunqumeni ukuthi yini ebangela izinkinga zakho zokulala kanye nezixazululo ezingcono kakhulu zokuthola ukuphumula okudingayo.

Buyekeza kwe-