Umlobi: John Stephens
Usuku Lokudalwa: 26 Ujanuwari 2021
Ukuvuselela Usuku: 30 U-Okthoba 2024
Anonim
Ukungalali Mhlawumbe Ngeke Kukubulale, Kodwa Izinto Zizoba Zimbi - Impilo
Ukungalali Mhlawumbe Ngeke Kukubulale, Kodwa Izinto Zizoba Zimbi - Impilo

-Delile

Ukuhlupheka ubusuku obunye ungalali kungenza uzizwe ubolile. Ungahle ujikijele futhi ujike, ungakwazi ukukhululeka, noma uvele nje uphapheme ngenkathi ingqondo yakho izulazula ungacabangi komunye umqondo ocindezelekile uye komunye.

Ukukhathala nokulahlekelwa ubuthongo kungaba nemiphumela eminingi, kepha kuhle kakhulu ukuthi kufe ngenxa yokulala. Lokho kusho ukuthi, ukusebenza kancane ungalali kungakhuphula ubungozi bokuthola ingozi ngenkathi ushayela noma wenza okuthile okungaba yingozi.

Kancane kangakanani kuncane kakhulu?

Ukulala kancane kunalokho okudingayo ubusuku obubili noma obubili kungaholela osukwini olunenkungu, olungakhiqizi, kodwa ngokuvamile ngeke kukulimaze kakhulu.

Kepha uma ulahlekelwa ukulala njalo, uzoqala ukubona imiphumela ethile engafuneki yezempilo ngokushesha okukhulu. Ukuthola ukulala okuncane ihora elilodwa noma amabili kunalokho okudingayo kungasiza kulokhu:


  • isikhathi sokuphendula kancane
  • ukushintsha kwemizwa
  • ingozi ephezulu yokugula emzimbeni
  • zanda izimpawu zempilo yengqondo

Kuthiwani ngokuhamba ubusuku bonke ungalalanga? Noma isikhathi eside?

Mhlawumbe usudonse ubusuku bonke noma ezimbili ngaphambili. Mhlawumbe uhlale ubusuku bonke ukubeka ukuthintwa kokuphothula kwisiphakamiso sesabelomali noma uqedela ithisisi yakho yokuthweswa iziqu.

Uma ungumzali, kungenzeka ukuthi uhlangabezane nobusuku obungaphezu kokulala nje obumbalwa - futhi mhlawumbe unamagama ambalwa wokukhetha mayelana nenkolelo yokuthi ukubhekana nokulala okulahlekile kuba lula ngokuhamba kwesikhathi.

Kwenzakalani?

Umzimba wakho udinga ukulala ukuze usebenze, futhi ukuhamba ngaphandle akugcini nje ngokuzizwa kungathandeki, futhi kungaba nemiphumela emibi kakhulu.

Ukuphuthelwa ubusuku obubodwa bokulala kungahle kungabi yinkinga kakhulu, kepha uzoqala ukuqaphela eminye imiphumela emibi. Uma uqhubeka ngaphandle, imiphumela iyoba nzima kakhulu.

Nakhu ukuthi umzimba uvame ukuphendula kanjani uma uhlala uphapheme nge:

1 usuku

Ukuhlala uphapheme amahora angama-24 kungakuthinta ngendlela efanayo nokudakwa.


Ucwaningo olwenziwe ngo-2010 lukhombisa ukuthi ukuhlala amahora angama-20 kuye kwangama-25 kuthinta ukugxila kwakho nokusebenza kwakho nokuba nezinga lotshwala egazini (BAC) lamaphesenti ayi-0.10. Ezindaweni eziningi, ubhekwa njengodakiwe ngokomthetho uma une-BAC engamaphesenti ayi-0.08.

Akudingeki ukuthi usho, uzofuna ukugwema ukushayela noma ukwenza okuthile okungenzeka kungaphephi uma usuku lonke nobusuku ugcwele.

Ukungalali ebusuku kungaba neminye imiphumela, futhi.

Ungaqaphela izinto ezifana:

  • ukulala emini
  • inkungu
  • izinguquko ezimeni zomoya, njengobuhlanya noma intukuthelo emfushane kunokujwayelekile
  • ubunzima bokugxila noma ukwenza izinqumo
  • ukuthuthumela, ukuqhaqhazela, noma imisipha eshubile
  • ukukhathazeka ukubona noma ukuzwa

Izinsuku eziyi-1.5

Ngemuva kwamahora angama-36 ngaphandle kokulala, uzoqala ukubona umthelela osinda kakhulu empilweni nasekusebenzeni.

Ukuphazanyiswa isikhathi eside komjikelezo wakho ojwayelekile wokulala ubeka umzimba wakho ngaphansi kwengcindezi. Ukuphendula, kukhulisa ukukhiqizwa kwe-cortisol (i-hormone yokucindezela).


Ukungalingani kwamahomoni kungathinta ukusabela okujwayelekile komzimba nemisebenzi yakho. Ungahle ubone izinguquko kumzwelo wakho nasifiso sakho sokudla, ukukhuphuka kwengcindezi, noma ukubanda kanye nolunye ushintsho ekushiseni komzimba wakho.

Ukudla oksijini komzimba wakho nakho kungancipha lapho uhlala uphapheme ngalobu bude besikhathi.

Eminye imiphumela yamahora angama-36 okungalali ihlanganisa:

  • inkumbulo ebabazekayo
  • ukwehla kwamandla kanye nogqozi
  • ukunakwa okufishane noma ukungakwazi ukunaka
  • ubunzima bokuqonda, kufaka phakathi inkinga ngokucabanga noma ukuthatha izinqumo
  • ukukhathala okukhulu nokozela
  • unenkinga yokukhuluma ngokucacile noma ukuthola igama elifanele

2 izinsuku

Uma ungalali amahora angu-48, izinto ziqala ukuba lusizi kakhulu. Ungahle udabule usuku lonke, uzizwe unenkungu noma ungathintani nhlobo nokwenzekayo.

Imiphumela ejwayelekile yokuncishwa ubuthongo ivame ukuba yimbi. Ungakuthola kunzima kakhulu ukugxilisa ingqondo noma ukukhumbula izinto. Ungase futhi uqaphele ukwanda kokucasuka noma imood.

Imiphumela yokungalali emzimbeni wakho nayo iyaqina ngemuva kwezinsuku ezimbili. Lokhu kungakhuphula amathuba akho okugula njengoba amasosha omzimba wakho engakwazi ukulwa nokugula njengoba ngokuvamile ebengakwenza.

Ukuhlala uphapheme futhi kuba yinselele enkulu.

Ngemuva kwezinsuku ezi-2 ezigcwele ngaphandle kokulala, abantu bavame ukuqala ukuhlangabezana nalokho okwaziwa njenge-microsleep. I-microsleep yenzeka lapho ulahlekelwa ukwazi okwesikhashana, noma yikuphi ukusuka kumasekhondi ambalwa kuya kwesigamu somzuzu. Awuqapheli okwenzekayo uze ufike, kodwa mhlawumbe uzophinde uvuke ngokudideka kanye ne-grogginess.

Izinsuku ezi-3

Uma usuhambe izinsuku ezi-3 ungalalanga, izinto sezizokuxaka.

Amathuba ukuthi, ngeke ukwazi ukucabanga ngokuningi ngaphandle kokulala. Cishe uzothola kunzima ukugxila ezingxoxweni, emsebenzini wakho, ngisho nasemicabangweni yakho uqobo. Ngisho nemisebenzi elula, njengokuvuka uyofuna okuthile, kungabonakala kunzima ukucabanga ngayo.

Kanye nalokhu kukhathala okukhulu, ungaqaphela ukuthi inhliziyo yakho ishaya ngokushesha okukhulu kunokujwayelekile.

Mhlawumbe futhi uzobona izinguquko esimeni somoya noma ezinkingeni zokulawulwa kwemizwelo. Akuyona into engavamile ukuzwa imizwa yokudangala, ukukhathazeka, noma i-paranoia ngemuva kokulala ngaphandle kwezinsuku ezimbalwa.

Ukuhamba ungalali lobude besikhathi kungathinta nombono wakho weqiniso, okunga:

  • kubangele ukukhohlisa kanye nemibono
  • kukwenze ukholelwe ukuthi imininingwane enganembile iyiqiniso
  • qalisa lokho okubizwa ngokuthi yi-hat phenomenon, okwenzeka lapho uzizwa unengcindezi ekhanda lakho

Izinsuku ezingaphezu kwezingu-3

Ukukubeka ngokusobala, ukungalali izinsuku ezintathu noma ngaphezulu kuyingozi kakhulu.

Imiphumela emibi ebhalwe ngenhla izomane ibe yimbi kakhulu. Cishe uzoqala ukuhlangabezana nemibono eminingi eyejwayelekile kanye neparanoia eyandayo. Ekugcineni, izimpawu ze-psychosis zingadala ukunqamuka kokungokoqobo.

Ingozi yakho yokuba nengozi ngenkathi ushayela noma wenza noma imuphi umsebenzi ongaba yingozi izokwanda kakhulu njengoba uhlangabezana nokulala okungaphezulu kakhulu. Uma sekuphele izinsuku ezingaphezu kwezingu-3 futhi ungakwazi ukulala, kungcono ukubona umhlinzeki wakho wokunakekelwa kwezempilo ngokushesha.

Ekugcineni, ubuchopho bakho buzoqala ukuyeka ukusebenza kahle, okungaholela ekuhlulekeni kwesitho futhi, ezimweni ezingavamile, nokufa. Futhi, ingozi yakho yokuba nohlobo oluthile lwamabhayisikili wengozi.

Kuthiwani ngokulala ngokweqile?

Kuze kube manje, sisungule izinto ezimbili: Ukulala kubalulekile, futhi ukungalali ekugcineni kungadala imiphumela emibi emibi.

Kepha kungakumangaza ukukufunda empeleni can unento enhle kakhulu. Ngenkathi ukulala ngokweqile imvamisa kungasongeli impilo, kuhlotshaniswa nezinga lokufa eliphakeme.

Ukulala ngokweqile okungapheli nakho kungadala:

  • ukukhubazeka kwengqondo, kufaka phakathi izinkinga zokucabanga nokukhuluma
  • ukozela emini
  • ukuvilapha noma amandla aphansi
  • ikhanda
  • imizwa yokudangala noma imizwa ephansi
  • Inkinga yokuwa noma yokulala

Ucwaningo lwango-2014 lwabantu abadala abangama-24,671 luthole ubufakazi obuxhumanisa ukulala ngaphezu kwamahora ayi-10 ebusuku, noma ukulala isikhathi eside, ekucindezelekeni nasekukhuluphaleni. Ukulala isikhathi eside nakho kuhlotshaniswe nomfutho wegazi ophakeme nohlobo 2 lwesifo sikashukela.

Ukuthola isizinda esijabulisayo

Ochwepheshe benze ezinye izincomo ukukusiza ukuthi unqume ukuthi ulala kangakanani. Ukusondela kule mali ubuningi bobusuku kungavimbela imiphumela emibi yokuncishwa ubuthongo futhi kukusize ugcine impilo iphelele jikelele.

Iningi labantu abadala lidinga ukulala amahora aphakathi kuka-7 no-9 ubusuku ngabunye. Isikhathi sakho sokulala esifanele singancika ezintweni ezimbalwa, kufaka phakathi iminyaka nobulili. Abantu abadala asebekhulile bangalala kancane, nabesifazane bangalala kancane.

Bheka isibali sethu sokubala ukuze uthole umbono ongcono wokuthi udinga ukulala okungakanani ubusuku ngabunye.

Izeluleko zokulala

Uma uhlala unezinkinga zokulala ngokwanele ngokwanele, kungasiza ukubheka imikhuba yakho yokulala.

Lezi zeluleko zingakusiza ukuthi uthole okuningi - futhi kangcono - ukulala:

Sebenzisa igumbi lakho lokulala kuphela ukulala

Ikamelo lakho lokulala kufanele libe yindawo engcwele. Ukukhawulela imisebenzi yasekamelweni ekulaleni, ocansini, futhi mhlawumbe nokufunda okuncane ngaphambi kokulala kungakusiza ukuthi ushintshele kwimodi yokuphumula lapho ungena egumbini lakho. Lokhu kukusiza ulungiselele ukulala.

Gwema ukusebenza, ukusebenzisa ifoni yakho, noma ukubukela i-TV egumbini lakho lokulala, ngoba lokhu kungakuvusa.

Yenza ikamelo lakho lokulala likhululeke ngangokunokwenzeka

Indawo yokulala ethambile ingakusiza ukuthi ulale kalula. Landela lezi zeluleko:

  • Gcina igumbi lakho lipholile ukuze ulale kangcono.
  • Beka izingubo zakho zokulala ukuze zisuswe kalula futhi zengezwe emuva uma kudingeka.
  • Khetha umatilasi onethezekile nemicamelo, kodwa gwema ukuminyana kombhede ngemicamelo.
  • Hang amakhethini noma izimpumputhe zokukhansela ukukhanya ukuze uvimbele ukukhanya.
  • Sebenzisa umlandeli womsindo omhlophe uma uhlala efulethini noma uhlala nabantu abanomsindo.
  • Tshala imali kumashidi asezingeni nezingubo zokulala.

Ukungaguquguquki kuyisihluthulelo

Ungahle ungathandi isidingo ukulala ekuseni ngezimpelasonto, noma nganoma isiphi esinye isikhathi lapho kungadingeki uvuke ngesikhathi esithile, kodwa ukuvuka ngezikhathi ezingajwayelekile kungalahla iwashi lakho langaphakathi.

Uma ulale kuze kube sebusuku kakhulu kodwa kusadingeka uvuke ekuseni, ungahle uhlele ukulala kancane. Lokhu kwesinye isikhathi kuyasiza, kepha ukulala kungenza izinto zibe nzima nakakhulu: Thatha isihlwathi emini kakhulu, futhi ngeke ukwazi ukulala ngesikhathi ngalobo busuku, futhi.

Ukuze uthole ukulala okuhle kakhulu, zama ukulala ngasikhathi sinye njalo ebusuku futhi uvuke cishe ngesikhathi esifanayo njalo ekuseni, noma ngabe ungakwenzi unayo uku.

Umsebenzi ungasiza

Ukuvivinya umzimba kungakukhathala, ngakho-ke kungabonakala kunengqondo ukucabanga ukuthi ukuvivinya umzimba ngokwanele kuzothuthukisa ukulala kwakho.

Impela kungaba njalo. Ukulala okungcono kuphakathi kwezinzuzo eziningi zomsebenzi ojwayelekile womzimba. Uma unenkinga yokulala, noma kunjalo, qiniseka ukuthi uthola lokho kuzivocavoca okungenani emahoreni ambalwa ngaphambi kokulala.

Ukuzivocavoca emini kakhulu kungakukhathaza futhi kukugcine uphapheme.

Ufuna amanye amathiphu? Nakhu okunye okungu-17 ukukusiza ukuthi ulale (futhi uhlale lapho).

Okubalulekile

Ukuphuthelwa ubusuku obubili noma obubili bokulala ngeke kukubulale, kepha kungenza inombolo empilweni yakho nasemandleni akho okusebenza emini.

Ngoba ukulala kahle kuyingxenye ebalulekile yempilo enhle, kuwukuhlakanipha ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo uma uqhubeka unenkinga yokulala, noma ngabe leyo nkinga ihilela ukulala okuncane kakhulu noma kakhulu.

UCrystal Raypole wake wasebenza njengombhali nomhleli weGoodTherapy. Imikhakha yakhe enentshisekelo ifaka izilimi nezincwadi zase-Asia, ukuhunyushwa kwesiJapane, ukupheka, isayensi yemvelo, ukuzethemba ngocansi, nempilo yengqondo. Ngokukhethekile, uzibophezele ekusizeni ukunciphisa ukucwaswa okuzungeze izingqinamba zezempilo yengqondo.

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