Izindlela eziyi-12 Zokulungisa Isikhathi Sakho Sokulala

-Delile

• 1. Lunga ngokukhanya
• Zijwayeze ukuzijabulisa
• 3. Yeqa ukulala
• 4. Vocavoca umzimba nsuku zonke
• 5. Gwema umsindo
• 6. Kugcine kupholile
• 7. Yiba ntofontofo
• 8. Yidla kusenesikhathi
• 9. Kugcine njalo
• 10. Zama ukuzila ukudla
• 11. Cabanga nge-melatonin
• 12. Khuluma nodokotela wakho
• Okubalulekile

Usuku lonke, iwashi lakho langaphakathi lizungeza phakathi kokulala nokuphaphama. Lo mjikelezo wamahora angama-24 wokulala waziwa njengesigqi sethu sokujikeleza.

Iwashi lakho langaphakathi lisengxenyeni yobuchopho ebizwa ngokuthi i-hypothalamus. Iphendula izinkomba zangaphandle ezitshela umzimba wakho ukuthi sekuyisikhathi sokulala.

Kwesinye isikhathi, isigqi sakho se-circadian singalahlwa ngenxa ye:

• umsebenzi wokushintsha
• ubusuku bonke
• i-jet lag
• ukuhamba ngezindawo zesikhathi

Ngenhlanhla, kunezinto ongazenza ukuze uthuthukise inhlanzeko yokulala futhi usethe kabusha iwashi lakho langaphakathi.

Nazi izindlela eziyi-12 zokubuyisa indlela yakho yokulala kahle ebusuku.

1. Lunga ngokukhanya

Enye yezindlela ezinhle kakhulu zokulungisa uhlelo lwakho lokulala ukuhlela ukuvezwa kwakho ekukhanyeni.

Lapho uvezwa ekukhanyeni, ubuchopho bakho buyeka ukukhiqiza i-melatonin, i-hormone yokulala. Lokhu kukwenza uzizwe uphapheme futhi uqaphile.

Ubumnyama batshela ubuchopho bakho ukuthi benze i-melatonin eningi, ngakho-ke uzizwa usozela.

Ekuseni, ukuziveza ekukhanyeni kungakusiza ukuthi uvuke. Zama ukuvula amakhethini, ukuthatha uhambo, noma ukuphumula kuvulandi.

Ebusuku, zinike isikhathi sokulala ngokucisha noma ukufiphaza amalambu akhanyayo. Kufanele futhi ugweme ukukhanyisa izikrini zikagesi ezivela kumakhompyutha, ama-smartphones, noma ithelevishini, ngoba zingakhuthaza ubuchopho bakho amahora amaningi.

Zijwayeze ukuzijabulisa

Ukwenza isikhathi sokuphumula kungakusiza ulale kangcono.

Uma ucindezelekile noma ukhathazekile, umzimba wakho ukhiqiza i-cortisol eyengeziwe, i-hormone yokucindezeleka. Lapho iphakama i-cortisol, uzizwa uphapheme ngokwengeziwe.

Ukwenza isiko lokuphumula lokulala kunganciphisa ukucindezeleka nemiphumela yako emibi ekulaleni.

Gxila emisebenzini yokwehlisa, njenge:

• i-yoga
• ukuzelula
• ukuzindla
• ukuphefumula okujulile
• journaling
• uphuza itiye elingena-caffeine
  

3. Yeqa ukulala

Uma uhlelo lwakho lokulala luphelile, gwema ukulala phakathi nosuku. Ukulala kungenza kube nzima ukubuyela ukulala ebusuku.

Ukwehliswa isikhathi eside nakho kungadala ukugogoda, okuwumphumela wokuvuka ebuthongweni obukhulu.

Uma kufanele ulale kancane, lwela imizuzu engaphansi kwengama-30. Kuhle futhi ukulala ngaphambi kwehora lesithathu ntambama. ukuze ukulala kwakho ebusuku kungaphazanyiswa.

4. Vocavoca umzimba nsuku zonke

Enye indlela yokusetha kabusha iwashi lakho langaphakathi ukutholaukuzivocavoca umzimba njalo.

Iningi lezicubu zakho - kufaka phakathi imisipha yamathambo - zixhunyaniswe newashi lakho lokuzalwa. Ngakho-ke, lapho usebenza, imisipha iyaphendula ngokuvumelanisa isigqi sakho se-circadian.

Ukuzivocavoca futhi kukusiza ulale kangcono ngokukhuthaza ukukhiqizwa kwe-melatonin.

Imizuzu engamashumi amathathu yokuvivinya umzimba ngokulingene ingakhuphula izinga lakho lokulala ngalobo busuku. Kodwa-ke, uzothola imiphumela emihle kakhulu uma uvivinya umzimba njalo. Lwela imizuzu engama-30 yomsebenzi olinganiselayo we-aerobic okungenani kahlanu ngesonto.

Khumbula ukuthi ukuzivocavoca kusihlwa kungakhuphula umzimba wakho. Uma ufuna ukuzivocavoca ebusuku, kwenze okungenani ihora elilodwa noma amabili ngaphambi kokulala.

5. Gwema umsindo

Indawo yokulala ethule iyadingeka ekuphumuleni okuhle ebusuku.

Ingqondo yakho iyaqhubeka nokucubungula imisindo, njengoba nje usnuza. Imisindo emikhulu, ephazamisayo ingenza kube nzima ukulala noma ukulala.

Ukuze ususe umsindo omkhulu, gcina ithelevishini yakho ingaphandle kwegumbi lokulala bese uyicisha ngaphambi kokulala. Vala iselula yakho noma usebenzise amasethingi “athule”.

Uma uhlala endaweni enomsindo, umsindo omhlophe ungakusiza ukuthi ulale kahle.

Umsindo omhlophe umsindo opholile, ozinzileyo ofihla umsindo wezemvelo. Ungadala umsindo omhlophe ngokusebenzisa:

• fan
• I-air conditioner
• umswakama
• umshini wokuhlanza umoya
• umshini womsindo omhlophe

Ungafaka futhi ama-plugs endlebe ukuvimba imisindo yangaphandle.

6. Kugcine kupholile

Ngaphambi nje kokulala, izinga lokushisa komzimba wakho liyehla ukulungiselela ukulala.

Izinga lokushisa elipholile lokulala - phakathi kuka-60 no-67 ° F (15 kuye ku-19 ° C) - lizokusiza uzizwe ukhululekile futhi uzume.

Omunye ovela kumaNational Institutes of Health uthole ukuthi izinga lokushisa kwegumbi olala kulo lingenye yezinto ezibaluleke kakhulu ekufezeni ukulala kwekhwalithi.

Noma yini engaphansi kuka-54 ° F (12 ° C) noma engaphezulu kuka-75 ° F (24 ° C) ingaphazamisa ukulala kwakho, ngakho-ke qiniseka ukuthi ulungisa i-thermostat yakho.

Ungasebenzisa futhi i-air conditioner noma ifeni ngesikhathi sezulu esifudumele, noma i-heater space ngesikhathi sezulu esibanda. Lokhu kunikeza inzuzo eyengeziwe yokwakha umsindo omhlophe.

7. Yiba ntofontofo

Umbhede onethezekile uyindawo enhle yokulala yokuphumula okuhle ebusuku.

Omatilasi abadala nemicamelo kungadala ubuhlungu nezinhlungu, kwenze kube nzima ukulala kahle.

Ngokuvamile, ochwepheshe basikisela ukufaka omatilasi bakho njalo eminyakeni eyishumi nemicamelo njalo eminyakeni emibili.

Kufanele futhi uthole umatilasi omusha noma umcamelo uma uvuka uzizwa uqine, noma uma uzizwa ukhululekile ukulala embhedeni ukude nekhaya.

Ukuqina komatilasi bakho nemicamelo kuphuma kuwe. Kepha uma umatilasi wakho usile futhi imicamelo yakho inamaqhuqhuva, sekuyisikhathi sokushintshwa.

8. Yidla kusenesikhathi

Isigqi sakho se-circadian siphendula nemikhuba yakho yokudla.

Ukudla sekwephuzile kungalibazisa ukulala, ngakho-ke yidla isidlo sakho sokugcina amahora amabili kuya kwamathathu ngaphambi kokulala. Lokhu kuzonikeza umzimba wakho isikhathi esanele sokugaya ukudla.

Ukudla isidlo sakusihlwa ngasikhathi sinye usuku ngalunye kuzophinda kujwayeze umzimba wakho ukwenza okujwayelekile.

Kubalulekile ukuthi udlani, futhi. Ukudla okunzima okunamafutha amaningi kungaphazamisa ukulala ngoba kuthatha isikhathi ukugaya.

Uma ulambile, yidla ukudla okulula. Ukudla okuhle kakhulu kokulala kufaka phakathi inhlanganisela yama-carbs namaprotheni, njengothosi kakolweni nebhotela le-alimondi.

Gwema iziphuzo ezine-caffeine njengekhofi, itiye, noma iziphuzo zamandla. Njengesikhuthazi, i-caffeine ithatha amahora ambalwa ukuphela, ngakho-ke yiba nenkomishi yakho yokugcina ngaphambi kwantambama.

Kungcono futhi ukweqa utshwala ngaphambi kokulala. I-nightcap ingakwenza ukozele, kepha utshwala empeleni buphazamisa isigqi sakho se-circadian, okwenza kube nzima ukulala kahle.

9. Kugcine njalo

Uma ufuna ukulungisa uhlelo lwakho lokulala, kuyasiza ukwenza eyodwa kuqala.

Khetha isikhathi sokulala nesikhathi sokuvuka. Namathela kulezi zikhathi nsuku zonke, noma ngezimpelasonto noma ngezinsuku zokuphumula. Zama ukugwema ukuhlala phezulu noma ukulala ngaphezu kwehora elilodwa noma amabili.

Ngokulandela uhlelo olujwayelekile, iwashi lakho langaphakathi lingakha inqubo entsha. Ngokuhamba kwesikhathi, uzokwazi ukulala futhi uvuke ngokukhululeka.

10. Zama ukuzila ukudla

Uma udla futhi ugaya ukudla, iwashi lakho langaphakathi liyazi ukuthi uvukile. Lokho kungenxa yokuthi umzimba nesigqi se-circadian kuxhumene kakhulu.

Ngakolunye uhlangothi, ukuzila ukudla kubeka umzimba wakho “kokubekwe eceleni” ukuze ukwazi ukuzilungisa. Ukuzila ukudla futhi kuyingxenye evamile yokulala.

Zama ukweqa ukudla ngaphambi nje kokulala. Njengoba ukuzila ngokwemvelo kwenzeka ngesikhathi sokulala, kungakusiza ukuthi wehle.

Futhi, umzimba wakho uyaqhubeka nokushisa amakhalori ngesikhathi sokulala. Uma uzila ukudla ngaphambi kokulala, kungenzeka ukuthi uzizwe ulambile ekuseni. Lokhu kungakugqugquzela ukuthi uvuke ekuseni, bese ubuyela esimisweni sokulala esijwayelekile ezinsukwini ezimbalwa ezilandelayo.

Kodwa khumbula, ukulala ungadlile kungakugcina uphapheme. Ukuzila ukudla kungasiza uma ungakalambi.

11. Cabanga nge-melatonin

Njengoba kushiwo ngaphambili, i-melatonin iyi-hormone elawula umjikelezo wakho wokulala.

I-Melatonin ivamise ukwenziwa yi-pineal gland ebuchosheni, kodwa futhi iyatholakala njengesengezo. Kungakhuthaza ukuphumula, ngakho-ke abantu abane-jet lag noma ukuqwasha bavame ukuyisebenzisa njengosizo lokulala.

Ngokwesilinganiso esifanele, i-melatonin ngokuvamile ibhekwa njengephephile. Hlala ulandela imiyalo.

Imiphumela emibi engaba khona ifaka:

• ukozela
• ikhanda
• isicanucanu
• isiyezi

Uma uthatha eminye imithi noma unezinye izimo zezempilo, hlola udokotela wakho ngaphambi kokusebenzisa i-melatonin.

12. Khuluma nodokotela wakho

Kuyinto evamile ukuba nezinkinga zokulala njalo.

Imvamisa, ukushintsha kokuziphatha noma imikhuba kungabuyisa inqubo yakho. Kodwa uma izinkinga zokulala ziqhubeka, vakashela udokotela wakho.

Ungase ube nenkinga yokulala engatholakali. Uma kunjalo, isazi sokulala singakuqondisa ekwelashweni okufanele.

Okubalulekile

Umsebenzi weShift, ubusuku bonke, kanye ne-jet lag kungaphazamisa uhlelo lwakho lokulala. Ngenhlanhla, ukuzijwayeza ukuhlanzeka ngokulala kahle kungakubuyisela endleleni.

Ngaphambi kokulala, gwema izibani ezikhanyayo nokudla okunzima. Qiniseka ukuthi indawo yakho yokulala intofontofo, ithule futhi ipholile. Emini, hlala ukhuthele futhi weqe amakhefu ukuze ukwazi ukulala kangcono.

Uma namanje ungakwazi ukulala kahle, vakashela udokotela wakho.