Usuku Oluhle Lokulala Kobusuku Obuphelele

-Delile

• Ekuseni
• Emini
• Kusihlwa
• Buyekeza kwe-

Cabanga emuva ngesikhathi sokugcina ulala kahle ebusuku. Uma izolo ebusuku ufika engqondweni, unenhlanhla! Kepha kungaba yinselelo enkulu ukukhumbula lapho uthola iso elihle kakhulu njalo ebusuku ubusuku bonke - futhi iningi. I-Centers for Disease Control and Prevention (CDC) ilinganisela ukuthi abantu baseMelika abayizigidi ezingama-50 kuya kwezingama-70 banenkinga yokulala noma yokuvuka futhi babiza ukulala ngokwanele ubhadane lwezempilo lomphakathi.

Ukukusiza ukuthi ulale kahle kakhulu ebusuku, kunezinto ezithile ongazenza usuku lonke ukuze uzume ubuthongo ngokushesha-futhi uhlale ulele. Futhi ngenkathi ezinye zalezi zeluleko zingakusiza ukuthi uthole ukuphumula okungcono kulobubusuku, yazi ukuthi ukulala kahle nsuku zonke kungathatha izinyanga ezimbalwa ukwenza le mikhuba, kusho uGerald Suh, MD, oqinisekiswe yibhodi emithini yokulala.

"Enye yezinto ezibaluleke kakhulu ongayenza ukuze ulale iwukuba ube nesimiso sokugcina isigqi sakho se-circadian sijwayelekile," kusho uSuh. Isigqi sakho se-circadian siyingxenye yobuchopho bakho elawula umjikelezo wokulala wemvelo womzimba wakho. Yena nabanye ochwepheshe bokulala batusa ukuthi ulale futhi uvuke izikhathi ezifanayo usuku ngalunye futhi uthole inani lamahora okuvalwa kweso okudingwa umzimba wakho ukuze usebenze kahle. Siyazi ukuthi ukuvala ngehora elifanayo nokukhuphuka ngeshejuli eqinile ngokuvamile kulula ukukusho bese kwenziwa, ngakho nazi izindlela eziningi zokusetha usuku lwakho ukuze uthole ama-zzz ekhwalithi.

Ekuseni

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1. Vula izimpumputhe namakhethini akho. Ukuzichaya ekukhanyeni kwelanga ekuseni kakhulu kusiza umzimba wakho ukuthi uvuke ngokulawula iwashi lakho lebhayoloji nokuyigcina isendleleni, kusho u-Suh.

2. Hlanganisa ama-carbs namaprotheni ngesikhathi sasekuseni. Qala usuku lwakho ngokuthile okwenza amandla akho ahambe ukuze umzimba wakho wazi ukuthi uyawondla, kusho u-Elisa Zied, R.D.N., umbhali wencwadi ethi Abancane Ngeviki Elizayo: I-Rx Yakho Yokugcina Yokuhlehlisa Iwashi, Ukukhulisa Amandla Nokubukeka Futhi Uzizwe Umncane Ngezinsuku Eziyisi-7. Qala ngesitsha esincane sokudla okusanhlamvu okusanhlamvu okugcwele, i-oatmeal, ubhontshisi okolweni ogcwele, noma i-muffin engukolweni wonke yesiNgisi njengesisekelo sokudla, bese usizungeza ngamaprotheni afana neqanda, amantongomane nembewu, iyogathi noma ubisi. Le combo izokusiza ukuthi uhlale wanelisekile futhi ugcwele, futhi ikunikeze amandla ahlala njalo, kusho u-Zied.

3. Phuza iziphuzo zakho ezine-caffeine ngaphambi kwesidlo sasemini. "Zicabange njengenyoni yokuqala uma kuziwa ekusebenziseni i-caffeine," kusho uZied. Kubantu abadala abadala abanempilo, imithamo elinganiselayo ye-caffeine-200 kuya ku-300 mg, noma cishe izinkomishi ezimbili kuya kwezine zekhofi ephuziwe-ayiyona ingozi, ngokusho kweMayoClinic.org. Kodwa ochwepheshe bayavuma ukuthi ukususa i-caffeine ntambama kungase kube enye yezindlela ezingcono kakhulu zokuthuthukisa ukulala kwakho. Zama ukugwema iziphuzo ezine-caffeine ngemva kuka-2 ntambama. (noma okungenani amahora ayisithupha ngaphambi kokuthi uhlele ukulala).

Emini

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1. Faka amaprotheni ekudleni kwasemini. Kubalulekile ukudla ukudla okuningi okugcwele amaprotheni usuku lonke ngamanani amancane ukuze unikeze amandla. Faka phakathi ukudla okunjengobhontshisi wesoya, ubisi olunamafutha amancane, inhlanzi, inyama, nezinkukhu, u-Zied uphakamisa.

2. Thatha isihlwathi sekati. Uma ukwazi ukuthatha isihlwathi, kugcine kumaminithi angaphansi kwengama-30 futhi ngokufanelekile ukwenze phakathi kuka-2 no-3 p.m., u-Suh uphakamisa. "Ingakusiza usebenze, ikakhulukazi uma uzizwa sengathi awulali ngokwanele ebusuku." Uma usuphumule kahle kusukela ekulaleni okuhle ebusuku, ungeqa lesi sinyathelo.

3. Vocavoca umzimba ngaphambi kokudla kwakusihlwa. Ngenkathi izifundo zihluka ngesikhathi esihle kakhulu sokuzivocavoca, ngokuvamile, ukuqeda ukuzivocavoca ntambama noma kusihlwa kuhle ukuqinisekisa ukuthi akuphazamisi ukulala kwakho, kusho uSuh. Ukuzivocavoca kuphakamisa izinga lokushisa lomzimba, ngakho ufuna ukunikeza umzimba wakho isikhathi esanele sokuphola njengoba ukwehla kwezinga lokushisa lomzimba kukusiza ukuthi ulale. Ngenkathi wonke umuntu ehlukile futhi ukusebenza kusihlwa kungasebenza kangcono kuwe nakuhlelo lwakho, uma usola ukuthi kuphazamisa ukulala kwakho, zama inqubo yokuzivocavoca yangaphambilini.

4. Ukufaneleka emzimbeni. Noma ngabe unosuku olumatasa, zama ukwenza umsebenzi othile. Ngokusho kweNational Sleep Foundation, ukuzivocavoca kwanoma yiluphi uhlobo kungasiza ekuthuthukiseni ukulala kwasemini, futhi izivivinyo ezizichazayo zibika ukulala okungcono kunabangezanga, ngisho noma bethola inani elilinganayo lamahora ubusuku ngabunye. Olunye ucwaningo luphakamisa ukuthi ukuvivinya umzimba kwe-aerobic phakathi nezinyanga ezimbalwa kungasiza ukuthuthukisa ikhwalithi yokulala, ukuma kwenhliziyo, kanye nekhwalithi yokuphila iyonke.

5. Nquma utshwala amahora amane ngaphambi kokulala. Noma ukuphuza utshwala kungakwenza uzizwe ukhululekile futhi mhlawumbe uze ulale, kungase kuthinte izinga lokulala futhi kuholele ekutheni uvuke ubusuku bonke, kusho uSuh. Abalele ngokufanelekile kufanele bagweme utshwala phakathi kwamahora amane nayisithupha ngaphambi kokulala. Uma uzoba notshwala, buphuze ngesidlo sakho sakusihlwa, kusikisela uZied. [Thwitha leli thiphu!]

Kusihlwa

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1. Yiba nesidlo sakusihlwa esilula kodwa esiphelele. Ukudla i-pasta kakolweni noma irayisi elinsundu esidlweni sakusihlwa kuzonikeza umzimba wakho imisoco evela kulawo ma-carbohydrate ukuze udale i-serotonin ezokuphumuza. Zuza ukudla kwakho ngezinketho ezinempilo njengemifino kanye nenani elincane leprotheni elithambile ukuze likusize uzizwe wanelisekile ngaphandle kokuqunjelwa okukhulu. Ukuba nesisu esigcwele noma ukungagayeki kahle kungaphazamisa ukulala. Uma udla isidlo sakusihlwa kusenesikhathi futhi ufuna ukudla okulula ngaphambi kokuyolala, ukuphuza ukudla okuncane okugxilwe yi-carb ihora noma amabili ngaphambi kokulala kungasiza ngokulala. Yiba nesitsha esincane sokusanhlamvu esinobisi, amantongomane, ama-pretzels, i-oatmeal, isithelo esisha, ama-crackers okusanhlamvu okuphelele, noma ama-popcorn afakwe emoyeni.

2. Mellow out. Uma unenkinga yokwehla ebusuku futhi ingqondo yakho igijima, cabanga ukwenza ukuzindla, izindlela zokuphefumula ezijulile, noma ukushicilela imicabango yakho. Noma yimuphi umsebenzi okusiza ukuthi uphumule wehlisa izinga lokugayeka kokudla emzimbeni ukuze usize ukukhuthaza ukulala, kusho u-Suh. Ungase futhi uzame i-aromatherapy, ukuphuza itiye le-herbal elishisayo, noma ukugeza okushisayo imizuzu engu-90 ngaphambi kokulala. Umcabango uwukuthi iphakamisa izinga lokushisa lomzimba wakho oyinhloko isikhathi esithile, futhi njengoba ukushisa kukhishwa kudala ukucwiliswa kwezinga lokushisa lomzimba ngesikhathi esifanele esivumela ukulala.

3. Setha imvelo yakho. Ngokufanelekile kufanele ulale egumbini elimnyama (futhi izibani ezifiphele ngaphambi kokulala nazo zingasiza) ngamazinga okushisa kancane ohlangothini olupholile, cishe ngama-degree angama-60 kuye kwangama-68, futhi uqiniseke ukuthi kuthule. Kunenqwaba yezinhlelo zokusebenza ze-smartphone namadivayisi agqokekayo akwazi ukulandelela amaphethini akho okulala ukuze ubone ukuthi yiluphi uhla lokushisa oluholele ekuvalelweni kwekhwalithi engcono kakhulu kuwe.

4. Ukwehlisa amandla ihora ngaphambi kokulala. Kungcono ukucisha wonke amadivayisi wakho we-elekthronikhi ngaphambi kokuba ulale futhi ikakhulukazi ngalezo ezikhipha ukukhanya okuluhlaza okwesibhakabhaka, okucindezela ukukhiqizwa kwe-melatonin futhi kuguqule isigqi se-circadian esikhathini esizayo, kusho uSuh. Vala i-TV, beka ithebhulethi kude, uyeke ukuthumela imiyalezo nokuphequlula kumakhalekhukhwini wakho, bese ucabanga nokubeka umbhede wakho we-e futhi, uSuh uphakamisa. Hhayi nje ukuthi ukukhishwa kokukhanya kwe-elekthronikhi kungavimbela ukulala, kepha olunye ucwaningo luthi bangalwa nokukhathala. Abanye abafundi be-e bathathe izici okufanele zisize ekufundeni ebusuku, kepha kungaba umqondo omuhle ukushintshela ezincwadini ezinamaphepha obusuku obuthile ukubona ukuthi lokho kukhiqiza ukulala okungcono yini. Udinga cishe ihora ngemuva kokucima lezi zinto zikagesi njengoba kuthatha isikhathi esithile ukwehla kokukhanya kokukhanya ukukhulisa ukukhiqizwa komzimba kwe-melatonin, edlala indima enkulu ekunciphiseni ukulala.

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