Lezi Zindinganiso Zosaziwayo Nezindaba Zokulala Zizokulibazisa Ukulala Kungapheli Isikhathi

-Delile

• Izizindlo Eziqondiswa Osaziwayo
• Izindaba Zosaziwayo Zokulala
• Izidumi Zifunda Izincwadi Zasendulo Ezwakalayo
• Buyekeza kwe-

Uma udonsa kanzima ukuze ulale kahle ebusuku, ngokuqinisekile awuwedwa. Ngemuva kobhadane lwe-coronavirus (COVID-19), abantu abaningi bebelokhu bejikijela futhi bephenduka ebusuku ngemicabango ebabazekayo, ecindezelayo edlula amakhambi ajwayelekile "okubalwa kwezimvu". (Futhi akuwena wedwa onamaphupho axakile wokuvalelwa yedwa.)

"Ebusuku, abantu abaningi abanazo izivikelo ezanele zokuvikela imicabango nemizwa engabekezeleleki, ngakho-ke bangena esimweni esiphansi sokulwa noma sendiza," kuchaza isazi sokusebenza kwengqondo uClaudia Luiz, Psy.D. "Kukhishwa amakhemikhali namahomoni ahlukene, kufaka phakathi i-cortisol ne-adrenaline, adingekayo ngezikhathi zobungozi, kodwa futhi okuphazamisa nokulala."

Ngubhadane noma cha, unyaka nonyaka abantu abangaphezu kwezigidi ezingama-50 e-U.S. Batholakala benenkinga yokulala, kanti abanye abayizigidi ezingama-20 kuye kwezingu-30 babhekana nezinkinga zokulala ngezikhathi ezithile, ngokusho kwe-American Sleep Apnea Association. Kulabo asebevele bezabalaza ukusnuza emhlabeni ongenaso i-COVID-19, lesi sikhathi esikhathazayo sethule isethi entsha yezithiyo. (Okuhlobene: Ukwelashwa Okuziphatha Kokuqonda "Kuphulukisa Kanjani" Ukuqwasha Kwami)

Ukuphendula, amapulatifomu amaningi athandwayo manje enza okuqukethwe nosaziwayo bakho obathandayo ukusiza ukususa ingqondo yakho kwingcindezi nokufeza ukulala kahle ebusuku. Izinhlelo zokusebenza ezinjenge-Calm and Audible zikhipha ukuzindla okusha okuqondisiwe, izindaba zokulala, izindawo zokugeza umsindo, ama-soundscapes, kanye nezikhathi ze-ASMR ezinezinkanyezi ezinjengoMathewu McConaughey, uLaura Dern, uChris Hemsworth, u-Armie Hammer, nobuso obuningi obujwayelekile (er, voices) .

Noma ngabe ukhetha ukuthi uNick Jonas akufundele indaba yokulala Kuzwakale noma ulandele ukuzindla okuqondisiwe noChris Hemsworth, ukuphuma ngaphandle kwekhanda lakho ngalezi zikhathi zomsindo kungasebenza kakhulu uma ulwa nemicabango yokujaha ngaphambi kokulala, kuchaza uLuiz. "Uma ukhuthazwa ukuba ukhumbule izinto ezifihliwe ekuqulekeni kwakho, izinketho ezifana nezindaba zokulala nezindaba zokulala zingaba indlela enhle yokubhekana nazo," usho kanje.

Uma kusenzima ukulala ekuqaleni ngemuva kokuzama lawa msindo, ungazishayi, wengeza uLuiz. "Njengoba uzama amasu ahlukene kungaba ukumisa phansi futhi uphumule noma ukuphuma ekhanda lakho, ungahluleli ukuphendula komzimba wakho," usho kanje. "Esikhundleni salokho, sebenzisa okwenzekayo ukuqondisa ukuhamba kwakho okulandelayo. Uma izinhlelo zokusebenza zokulala zikwenza ukhathazeke ngokwengeziwe, zama ama-podcast. Uma ama-podcast evusa amadlingozi kakhulu, zama izinhlelo zokusebenza zokutholisa umoya. Uma ngabe ayikho le nqubo esebenza ukukwenza ukhululeke futhi uzele, zama ukunyakaza umzimba wakho ukuze ukhiphe futhi ukhulule ukungezwani okuthile. Ekugcineni, kungase kudingeke ucubungule imizwa yakho kakhudlwana phakathi nosuku, uze ufike kulokho ozizwa kungafaneleki ukuba ukwazi, nokuthi kungani, "kuchaza yena. (Futhi akulimazi ukukhuluma nesazi ngezinkinga zakho zokulala - nakhu ukuqeqeshwa kobuthongo empeleni kunjani.)

Ukwengeza ku-arsenal yakho yokulala, nayi imisindo yomsindo opholile — ngezilokotho zakho ozithandayo — ukukusiza ekuphumuleni kahle ebusuku.

Izizindlo Eziqondiswa Osaziwayo

• UChris Hemsworth, ukuzindla okuqondisiwe ku-CENTR
• UGabby Bernstein, "Ulapha" ukuzindla okuqondisiwe Kuzwakala
• Russell Brand, ukuzindla okuqondisiwe kwabaqalayo ku-YouTube
• Diddy, "Zihloniphe" ukuzindla okuqondisiwe Kuzwakale

Izindaba Zosaziwayo Zokulala

• UTom Hardy, "Under the same Sky" ku-YouTube
• UJosh Gad, phila izindaba zokulala ku-Twitter
• UNick Jonas, "The Swing Perfect" ezwakalayo
• U-Arianna Huffington, "Goodnight Smart Phone" kuzwakala
• ULaura Dern, "I-Ocean Moon" kuhlelo lokusebenza lwe-Calm
• U-Eva Green, "Izimangaliso Zemvelo Zomhlaba" kuhlelo lokusebenza oluzolile
• U-Lucy Liu, "Umkhosi Wenyanga Yokuqala" kuhlelo lokusebenza lwe-Calm
• U-Leona Lewis, "Ingoma Ye-Sunbird" kuhlelo lokusebenza oluzolile
• UJerome Flynn, "iNew Zealand Engcwele" kuhlelo lokusebenza lwe-Calm
• UMatthew McConaughey, "Wonder" kuhlelo lokusebenza lwe-Calm

Izidumi Zifunda Izincwadi Zasendulo Ezwakalayo

• UJake Gyllenhaal, UGatsby Omkhulu
• UBenedict Cumberbatch, USherlock Holmes
• Anne Hathaway, IWizard elimangalisayo le-Oz
• U-Emma Thompson, U-Emma
• Reese Witherspoon, Hamba Ubeke Umlindi
• Rachel McAdams, U-Anne weGreen Gables
• UNicole Kidman, Ku-Lighthouse
• URosamund Pike, Ukuziqhenya Nokubandlulula
• UTom Hanks, Indlu yaseDutch
• Dan Stevens, Frankenstein
• U-Armie Hammer, Ngibize Ngegama Lakho
• U-Eddie Redmayne, Izilo Ezihle Kakhulu nokuthi Ungazitholaphi

Buyekeza kwe-