Izindlela Ezingu-10 Zemvelo Zokulala Kakhulu

-Delile

• 1. Yakha inqubo yokulala
• 2. Hambisa!
• 3. Shintsha indlela odla ngayo
• 4. Ungabhemi
• 5. Yithi cha ku-nightcap
• 6. Yiba yiLuddite ihora ngaphambi kokulala
• 7. Hog umbhede
• 8. Yigcine ipholile, hhayi ezindaweni ezishisayo
• 9. Imnyama
• 10. Sebenzisa umbhede wakho ukulala kuphela
• Ukulungiswa Kokudla: Ukudla kokulala okungcono

Thola ukulala okudingayo

Ngokusho kwe, ngaphezulu kwengxenye eyodwa kwezintathu yabantu abadala base-U.S. Balala ngaphansi kwamahora ayisithupha ubusuku ngabunye. Lokho kuyizindaba ezimbi ngoba izinzuzo zokulala ngokwanele zisukela empilweni engcono yenhliziyo nasekucindezelekeni okuncane kuya ekuthuthukiseni inkumbulo nokuncipha.

Misa ukulayisha i-caffeine noma ukweqa ubuthongo bese usebenzisa amathiphu ethu aphezulu ukusiza ukuthola iso lokuvala olidingayo ukuphatha impilo yakho.

1. Yakha inqubo yokulala

Kungabonakala njengokulingayo, kepha ukulala kuze kube semini ngoMgqibelo kuzophazamisa iwashi lakho lokuzalwa futhi kubangele izinkinga eziningi zokulala. Ukulala ngasikhathi sinye njalo ebusuku ngisho nangezimpelasonto, amaholide, nezinye izinsuku zokuphumula kusiza ukusungula iwashi / iwashi lakho langaphakathi futhi kunciphisa inani lokujikijela nokujika okudingekayo ukuze ulale.

2. Hambisa!

Abaphenyi eMnyangweni weNeurobiology and Physiology yeNyuvesi yaseNorthwestern University babike ukuthi abantu abadala abebekade behleli phansi abathola ukuzivocavoca umzimba amahlandla amane ngesonto balithuthukisile izinga labo lokulala kusuka kokubi ukuya kokuhle. Lawa mazambane ombhede wangaphambili abuye abike nezimpawu zokucindezeleka ezimbalwa, ubungqabavu obuningi, nokulala okuncane ngesikhathi sasemini. Vele uqiniseke ukuthi usonga iseshini yakho yokuzivocavoca amahora ambalwa ngaphambi kokulala ukuze ungavuselelwa kakhulu ukuze ukwazi ukulala kahle ebusuku.

3. Shintsha indlela odla ngayo

Sika ukudla neziphuzo eziqukethe i-caffeine, njengekhofi, itiye, iziphuzo ezibandayo noshokoledi, maphakathi no-ntambama. Yenza isidlo sakusihlwa ukudla kwakho okulula kakhulu, bese ukuqedela emahoreni ambalwa ngaphambi kokulala. Yeqa ukudla okubabayo noma okunzima, okungakugcina uphaphile ngesilungulela noma ngokugaya ukudla.

4. Ungabhemi

Kutholwe ukuthi ababhemayo basethubeni eliphindwe kane lokungazizwa bephumule kahle ngemuva kokulala ubusuku bonke kunabangabhemi. Abaphenyi baseJohns Hopkins University School of Medicine bathi lokhu kungumphumela wokuvuselela i-nicotine nokuhoxa kobusuku kuwo. Ukubhema kubhebhethekisa i-apnea yokulala nezinye izinkinga zokuphefumula njenge-asthma, okungenza kube nzima ukulala ngokwanele.

5. Yithi cha ku-nightcap

Utshwala buphazamisa iphethini yokulala kanye nama-brainwaves akusiza uzizwe uvuseleleka ekuseni. I-martini ingakusiza ukozele ekuqaleni, kodwa uma isiphelile, kungenzeka uvuke futhi ube nobunzima bokulala, ngokusho kweMayo Clinic.

6. Yiba yiLuddite ihora ngaphambi kokulala

Ucwaningo lweNational Sleep Foundation (NSF) luthole ukuthi cishe bonke ababambe iqhaza basebenzisa uhlobo oluthile lwe-elekthronikhi, njengethelevishini, ikhompyutha, umdlalo wevidiyo, noma iselula, ehoreni lokugcina ngaphambi kokulala. Lowo ngumqondo omubi. Ukukhanya okuvela kulawa madivayisi kuvuselela ubuchopho, kwenze kube nzima ukushaywa umoya. Beka amagajethi akho kude nehora ngaphambi kokulala ukuze ulale ngokushesha futhi ulale kahle.

7. Hog umbhede

Ucwaningo olwenziwe nguMayo Clinic lukaDkt John Shepard luthole ukuthi amaphesenti angama-53 abanikazi bezilwane abalala nezilwane ezifuywayo babhekana nokuphazamiseka kokulala njalo ebusuku. Futhi abantu abangaphezu kwamaphesenti angama-80 abantu abadala abalele nezingane banenkinga yokulala kahle ebusuku. Izinja nezingane kungaba ezinye zezingulube ezinkulu zokulala, futhi ezinye zabalele kakhulu. Wonke umuntu ufanele indawo yakhe yokulala, ngakho-ke gcina izinja nezingane ngaphandle kombhede wakho.

8. Yigcine ipholile, hhayi ezindaweni ezishisayo

Iziqu ezingamashumi ayisishiyagalombili zingaba zinhle ebhishi, kepha lousy yekamelo lokulala ebusuku. Igumbi elipholile likulungele kakhulu ukulala kunelendawo eshisayo. I-NSF incoma izinga lokushisa kwenye indawo cishe ngama-65 degrees Fahrenheit. Ukuthola ibhalansi phakathi kwe-thermostat, izembozo zombhede, nezembatho zakho zokulala kuzokwehlisa izinga lokushisa lomzimba wakho futhi kukusize ukuthi ulale ngokushesha futhi ngokujulile.

9. Imnyama

Ukukhanya kutshela ubuchopho bakho ukuthi yisikhathi sokuvuka, ngakho-ke yenza igumbi lakho libe mnyama ngangokunokwenzeka ngokulala. Ngisho nokukhanya okuncane okuncane okuvela kuselula yakho noma ikhompyutha kungaphazamisa ukukhiqizwa kwe-melatonin (i-hormone esiza ukulawula imijikelezo yokulala) nokulala okuphelele.

10. Sebenzisa umbhede wakho ukulala kuphela

Umbhede wakho kufanele uhambisane nokulala, ukungasebenzi, ukungadli, noma ukubukela i-TV. Uma uvuka ebusuku, yeqa ukuvula ikhompyutha yakho ephathekayo noma i-TV bese wenza okuthile okutholile njengokuzindla noma ukufunda uze uzwe ubuthongo futhi.

Ukulala kuyinto enhle.Uma uzizwa ukuthi awulali ngokwanele, noma awukujabuleli ukulala okusezingeni, lezi zinguquko ezilula zingasiza ukufaka isandla ekuphumuleni ebusuku.

Ukulungiswa Kokudla: Ukudla kokulala okungcono