Kungani sidinga ukulala kahle?
-Delile
Kubaluleke kakhulu ukulala ngoba ngesikhathi sokulala lapho umzimba ubuyisa amandla, ulungisa imetabolism futhi ulawule ukusebenza kwamahomoni ayisisekelo ekusebenzeni komzimba, njengoba kunjalo nge-hormone yokukhula.
Ngenkathi silele, ukuhlanganiswa kwememori kwenzeka, okuvumela ukufunda okungcono nokusebenza esikoleni nasemsebenzini. Ngaphezu kwalokho, ikakhulukazi ngesikhathi sokulala lapho izicubu zomzimba zilungiswa khona, kusiza ukuphulukiswa kwamanxeba, ukuvuselelwa kwemisipha nokuqiniswa kwamasosha omzimba.
Ngakho-ke, ukulala kahle ebusuku kunconywa ukuvimbela izifo ezinzima, njengokukhathazeka, ukudangala, i-Alzheimer's kanye nokuguga ngaphambi kwesikhathi. Kodwa-ke, ukuthola ukulala okujwayelekile, kuyanconywa ukwamukela imikhuba ethile njengokulala njalo ngasikhathi sinye, ukugwema ukushiya i-TV nokugcina indawo emnyama. Bheka amathiphu ethu wokuthi yini ongayenza ukuze ulale kahle.
Kwenzekani uma ungalali kahle
Ukuntuleka kokuphumula okwanele, ikakhulukazi lapho kulahleka ubusuku obumbalwa bokulala noma lapho kujwayelekile ukulala kancane, kudala izinkinga ezinjengalezi:
- Ukwehla kwenkumbulo nokufunda;
- Ukushintsha kwemizwelo;
- Ingozi yokuthola izifo zengqondo, njengokucindezeleka nokukhathazeka;
- Ukwanda kokuvuvukala emzimbeni;
- Ingozi eyengeziwe yezingozi ngenxa yokwehla kwamandla okuphendula ngokushesha;
- Ukubambezela ukukhula nokuthuthuka komzimba;
- Ukwenza buthakathaka amasosha omzimba;
- Izinguquko ekusetshenzisweni kwe-glucose futhi, ngenxa yalokho, ukuzuza kwesisindo kanye nesifo sikashukela;
- Ukuphazamiseka kwamathumbu.
Ngaphezu kwalokho, ukungalali kahle kuhlotshaniswa nengozi eyengeziwe yokuthola ukukhuluphala, isifo sikashukela, umfutho wegazi ophakeme nomdlavuza. Abantu abalele ngaphansi kwamahora ayisithupha ngosuku basengozini ephindwe kahlanu yokuhlaselwa yisifo sohlangothi.
Kufanele ilale isikhathi esingakanani
Akunconywa ukuthi ulale ngaphansi kwamahora ayisithupha ngosuku. Kodwa-ke, inani lokulala ngokwanele ngosuku liyahlukahluka kuye ngomuntu ngenxa yezici ezithile, enye yazo iminyaka, njengoba kukhonjisiwe etafuleni elilandelayo:
| Ubudala | Isikhathi sokulala |
| Izinyanga ezingu-0 kuya kwezingu-3 | Amahora angu-14 kuya kwayi-17 |
| Izinyanga ezi-4 kuya kwezi-11 | Amahora ayi-12 kuye kwangama-15 |
| Unyaka owodwa kuya kwemibili | Amahora ayi-11 kuya kwayi-14 |
| Iminyaka emi-3 kuye kwengu-5 | Amahora ayi-10 kuye kwayi-13 |
| Iminyaka engu-6 kuya kwengu-13 | 9 kuya ku-11 amahora |
| Iminyaka engu-14 kuya kwengu-17 | Amahora angu-8 kuya kwayi-10 |
| Iminyaka engu-18 kuya kwengu-64 | Amahora angu-7 kuya kwayi-9 |
| Iminyaka engu-65 noma ngaphezulu | Amahora angu-7 kuya kwangu-8 |
Lawa mahora okulala ayadingeka ukugcina impilo yomzimba nengqondo, futhi kubalulekile ukukhumbula ukuthi abantu abahlushwa ukuqwasha okungapheli basengozini enkulu yezifo ezixhumene nokungasebenzi kahle kobuchopho, njengokuwohloka komqondo kanye nokulahleka kwememori. Bheka Amaqhinga ayi-7 wokuthuthukisa inkumbulo ngamandla.
Bona ukuthi yisiphi isikhathi okufanele uvuke ngaso noma ulale ukuze uthole ukulala okuhle ebusuku usebenzisa i-calculator elandelayo:
Amasu okulala okungcono
Ukuze ulale kangcono, kufanele ugweme ukuphuza ikhofi nokudla imikhiqizo nge-caffeine ngemuva kuka-5 ntambama, njengetiyi eluhlaza, i-cola noshokoledi, njengoba i-caffeine ivimbela izimpawu zokukhathala ukuthi zifinyelele ebuchosheni, okukhombisa ukuthi sekuyisikhathi sokulala.
Ngaphezu kwalokho, kufanele ube nenqubo yokulala phansi uvuke, uhloniphe umsebenzi nezikhathi zokuphumula, futhi wakhe indawo ezolile futhi emnyama ngesikhathi sokulala, ngoba lokhu kukhuthaza ukukhiqizwa kwehomoni i-melatonin, enesibopho sokufika kokulala. Kwezinye izimo zokuphazamiseka kokulala, kungadingeka ukuthatha amaphilisi e-melatonin ukukusiza ulale kangcono.
Bheka amaqhinga aqinisekiswe yisayensi ukuthola ukulala okungcono:
Izincwadi Zethu
I-Litocit: iyini, yenzelwe ini nokuthi uyisebenzisa kanjani
