Lena Incazelo Yangempela "Yokulala Kahle Ebusuku"

-Delile

• 1. Awusebenzi embhedeni wakho
• 2. Uyalala emizuzwini engu-30 noma ngaphansi
• 3. Uvuka kungaphezu kwesisodwa ubusuku ngabunye
• 4. Awuvuki ngaphezu kwemizuzu engama-20 ebusuku
• Buyekeza kwe-

Uzwile kaningi: Ukulala ngokwanele kungenye yezinto ezinhle kakhulu ongazenzela impilo yakho. Kepha uma kukhulunywa ngokubamba ama-zzz, akukhona nje ngenani lamahora ongena embhedeni. I- ikhwalithi ukulala kwakho kubaluleke kakhulu njenge- ubuningi-okusho ukuthi ukuthola amahora ayisishiyagalombili adingekayo ngeke kube nandaba uma bekungeyona ukulala "okuhle". (Le yinkinga ejwayelekile. Ingxenye eyodwa kwezintathu yabesifazane ayilitholi iso elanele lekhwalithi, ngokusho kwedatha yakamuva evela ku-CDC.) Kodwa yini ngempela okulala "okuhle" kusho? Isayensi inezimpendulo: I-National Sleep Foundation (NSF) isanda kukhipha umbiko, oshicilelwe ku Impilo Yokulala, ebeka izinkomba eziyinhloko zekhwalithi evaliwe.

"Esikhathini esedlule, besichaza ubuthongo ngemiphumela yabo emibi kubandakanya ukunganeliseki ngokulala, obekusebenziseka ekutholeni isifo esiyimbangela," kusho umnikeli uMaurice Ohayon, MD, Ph.D., umqondisi weStanford Sleep Epidemiology Research Center, ephephandabeni . "Kusobala ukuthi lolu akusilo udaba oluphelele. Ngalolu hlelo, manje sesisemkhankasweni ongcono wokuchaza impilo yokulala."

Lapha, izingxenye ezine ezibalulekile "zobuthongo obuhle" njengoba kunqunywa ochwepheshe bokulala.

1. Awusebenzi embhedeni wakho

Ngenxa yamathebulethi aphathekayo nezingcingo, imibhede yethu isiphenduke okokuhlala. Kodwa ukuzitika nge-Netflix nokuthumela imiyalezo kumngane wakho omkhulu akubalwa njengokuphumula okubuyisela umzimba wakho. I-NSF incoma ukuthi okungenani amaphesenti angama-85 esikhathi esiphelele osichitha embhedeni wakho empeleni asetshenziselwa ukusnuza. Uma kufanele usebenzise ifoni yakho embhedeni, zama lawa maqhinga angu-3 ukuze usebenzise ubuchwepheshe embhedeni futhi ulale kahle.

2. Uyalala emizuzwini engu-30 noma ngaphansi

Cishe ingxenye eyodwa kwezintathu zabantu ithatha isikhathi esingaphezu kwesigamu sehora ukulala ubusuku ngabunye, ngokusho kocwaningo lwe-NSF lwaminyaka yonke lokulala eMelika. Ukuthatha isikhathi eside ukuzikhipha kungenye yezimpawu zokuqwasha nezinye izinkinga zokulala, bayachaza. Izinto eziningi zingathinta ikhono lakho lokuzumeka—ukukhathazeka, ukucindezeleka, ukuzivocavoca umzimba ususondele kakhulu ukulala, ukungawuvivinyi ngokwanele emini, ukukhanya kwelanga nokudla okungenamsoco kusihlwa, ukubala nje okumbalwa. Ngakho-ke kubalulekile ukuthola ukuthi yini ekugcina ulungisa. (Bheka lezi zinto eziyisithupha ezibucayi ezingakugcina uphapheme.)

3. Uvuka kungaphezu kwesisodwa ubusuku ngabunye

Akukho okudumaza njengokulala ngesikhathi futhi ukhukhuleke ngenjabulo uye ezweni lamaphupho ... kuphela ukuvuswa phakathi kobusuku. Ezinye iziphazamiso awukwazi ukuzilawula, njengokukhala kwengane noma ikati lakho elihlezi emcamelweni wakho. Kepha uma uvuka ngaphandle kwesizathu esizwakalayo noma uvuswa kalula yimisindo ejwayelekile ngaphezu kwesisodwa ubusuku ngabunye, kuyisibonakaliso impilo yakho yokulala ibuhlungu.

4. Awuvuki ngaphezu kwemizuzu engama-20 ebusuku

Lapho uvuka phakathi kobusuku, uhlala isikhathi esingakanani uphapheme? Abanye abantu bangaphinde babuyele ebuthongweni ngemuva kokuqinisekisa ukuthi umsindo othusayo bekungesiwo umgqekezi, kepha abanye baphonsa futhi baphendukela ubusuku bonke. Uma kukuthatha ngaphezu kwemizuzu engu-20 ukuthi ubuye ulale, kungakhathaliseki ukuthi kungani uvuke, izinga lakho lokulala lizohlupheka. Zama lawa macebiso ukuze uphinde ulale ngokushesha. Futhi uma lokho kungasebenzi, hlola lolu hlu lwezinsiza zokulala ezingcono kakhulu zemvelo.

Buyekeza kwe-