Amasu Asekelwe Isayensi Okuthi Ungalala Kancono Kanjani

-Delile

• Amahora Wokulala Ayisithupha Angahle Abe Ngcono Kunesishiyagalombili
• Hlonipha Uhlelo Lwakho Lokulala
• Ukwenza i-Napping Kungalimaza Okungaphezu Kokuhle
• Funda Indlela Yokusingatha Ukuwohloka Kwakho Kwantambama
• Ukuvuka kwaphakathi nobusuku kuyinto ejwayelekile
• Buyekeza kwe-

Isikhathi sokucabanga kabusha ngombono wethu wokulala okunempilo ebusuku. Akukona mayelana nokuthi uthola nini, kuphi, noma singakanani isikhathi sikamatilasi. Eqinisweni, ukucabanga ngalezi zinto kungabuyela emuva, kuguqule lokho okufanele kube yinto ephumula kunazo zonke oyenzayo kube okukodwa okucindezela kakhulu.

Cha, isisho, kanye nezinhlamvu ezingcwele zezigidi njengawe, kuchazwa ngokuthi yimaphi amasu okulala okunempilo asebenza kangcono kuwo. eyakho umzimba ukuze uvuselele amandla futhi usethe kabusha isimo sakho sengqondo, kuveza ucwaningo lwakamuva. Funda izindlela zakamuva ezixhaswe yisayensi ukuqinisekisa ukuthi uthola ukuphumula okujule nokunempilo kunakho konke-njalo ebusuku.

Amahora Wokulala Ayisithupha Angahle Abe Ngcono Kunesishiyagalombili

Izithombe zeCorbis

Ngaphandle kobuhlakani obujwayelekile, abesifazane abalele phakathi kwamahora ayisihlanu kuya kwayisikhombisa nengxenye ebusuku baphila isikhathi eside kunalabo abathola eziyisishiyagalombili, ngokusho kocwaningo olwenziwa kumagazini Imithi Yokulala. Eqinisweni, ukulala ngokweqile kungakwenza uzizwe unamahloni njengokuthola okuncane kakhulu, kusho isazi sokulala uDaniel Kripke, Ph.D., uprofesa osafufusa wezifo zengqondo e-University of California San Diego. Unquma kanjani ukuthi ulele ngokwanele? Bheka imizuzu engama-30 ukuya ehoreni emva kokuvuka ukubona ukuthi uzizwa uphapheme futhi uqaphile-kuthatha isikhathi eside ukwenza ingqondo nomzimba wakho kuqhubeke, kusho uMichael Grandner, Ph.D., oyilungu leCentre for Sleep and Circadian Neurobiology. Lapho usuthole indawo yakho emnandi, namathela kuyo kakhulu ngangokunokwenzeka. (Bheka okuningi kwezinganekwane ezi-12 Zokulala Okuvamile, Busted.)

Hlonipha Uhlelo Lwakho Lokulala

Izithombe zeCorbis

Abaningi okuthiwa abantu abaqwasha bangase empeleni babe izikhova zasebusuku ezizama ukwamukela imikhuba yangaphambi kwesikhathi. "Wonke umuntu unezigxivizo zemvelo zokulala eziqhelelene ngokuhlukile," kuchaza uRobert Thomas, M.D., onguprofesa ohlangene wezokwelapha ubuthongo eHarvard Medical School. "Umzimba wakho unentambo yokuvala phakathi nesikhathi esithile." Uma isikhathi sakho sokulala esakhelwe ngaphakathi kungu-11: 30 pm, lapho-ke ngeke ukwazi ukukhukhuleka ngo-10 ebusuku, noma ngabe ukhathele kangakanani. "Kunokuba weqe ukuthambekela kwakho okungokwemvelo, kumukele: Uma ubusuku isikhova, zama ukuthola izindlela zokulala ngokushawa ebusuku esikhundleni sasekuseni futhi ungahleleli imicimbi kuqala. Uma uyinyoni esanda kuzalwa, sebenzisa indawo yokuzivocavoca engagcwele ebusuku uhlelo lomsebenzi; ukulungisa ukuqala kwakho nezikhathi zakho zokushiya ngemizuzu engama-30 kuphela kungashintsha umdlalo ukukhiqiza, kusho uDavid Brown, Ph.D., isazi sokusebenza kwengqondo sokulala e-Children's Medical Center yaseDallas.

Ukwenza i-Napping Kungalimaza Okungaphezu Kokuhle

Izithombe zeCorbis

I-nap yamandla ntambama ithole ukuvunyelwa okusabalele, nezinkampani ezinjengeGoogle neProcter & Gamble zize zinikeze nezindawo ezinokuthula lapho kusetshenzwa khona lapho abasebenzi bekwazi ukufaka amandla amasha. Kepha kwabanye, ukozela emini bebashiya bezizwa bekhathazekile futhi bethanda nezikulufu ngenqubo yabo yasebusuku. Njengoba ihlelo lokuphumula linamandla amakhulu, ungahle wesabe ukuthi ulahlekelwe okuthile-noma ukukwenza kabi. Kepha amandla akho okulala ahlelwe ngaphambilini, kusho uBrown. Esikhundleni sokulala kancane, vuselela amandla akho ngokuhamba ngokushesha noma ukukhuluma nomngane.

Funda Indlela Yokusingatha Ukuwohloka Kwakho Kwantambama

Izithombe zeCorbis

Lokho kwehla kwamandla emini kwaphakathi nantambama akuphindeki, kuyakwenza hhayi-kusho ukuthi ubungakalali ngokwanele. Kusho nje ukuthi ungumuntu, uma kubhekwa ukuthi isignali exwayisa nge-circadian enesibopho sokuphaphama ivame ukucwiliswa ntambama, ihambe nayo, kusho uBrown. Esikhundleni sokufuna ukulungiswa kwe-caffeine lapho amafulegi akho amandla, thatha ikhefu ezintweni okufanele uzenze eziyinselele futhi ugxile emisebenzini yokudala-ungcono ekucabangeni okusha lapho uzizwa ukhathele, isifundo ku Ukucabanga Nokubonisana itholakele. Bese, vele uyigibele uyikhiphe. Kuzophela. (Shaja kabusha ngalezi snaki ezi-5 Ezilungele Ehhovisi Eziqeda Ukuwohloka Kwantambama.)

Ukuvuka kwaphakathi nobusuku kuyinto ejwayelekile

Izithombe zeCorbis

Wonke umuntu ubekhona: Uvuka ngo-3 ekuseni, awukwazi ukubuyela emuva uyolala, bese uqala ukukhuphuka phansi ngokuzihlola ukulala. Kepha lokhu kuvuka kwehora lesonto kungokwemvelo njengokuwa kwantambama. Kwesinye isifundo sakudala esivela kuNational Institute of Mental Health, abantu abachitha amahora ayi-14 ubusuku bonke egumbini elimnyama amasonto amane-bezama ukusetha kabusha amaphethini abo okulala-baqala ukuvuka kanye ebusuku, yize babelala ngokuphelele.

Emuva ezinsukwini zangaphambi kwezimboni, uBrown uthi abantu babedlula ngalesi sikhathi embhedeni noma ngaphandle, befunda, bebhala, benza imisebenzi yasendlini elula, noma benza ucansi. Yonke le misebenzi iseyimidlalo efanelekile njenge-TV, yize inamathela kwifomula eyengeziwe, yokugibela yokulala (cabanga I-House Hunters International, hhayi Iwolintshi Imnyama Entsha). Ukuqapha kwakho akufanele kuthathe ngaphezu kwemizuzu engama-30 (noma kwenzeke ngaphezu kokukodwa noma kabili ubusuku ngabunye). Uma ungethuki, uzobuyela ekulaleni kalula.

Buyekeza kwe-