Ingabe Kungokwemvelo ukuthatha i-Nap ngemuva kokuzivocavoca umzimba?

-Delile

• Ingabe lokhu kujwayelekile?
• Kungani kwenzeka?
• Ubuhle nobubi
• Buhle bokuthatha isihlwathi ngemuva kokuzivocavoca umzimba
• Ububi bokuthatha isihlwathi ngemuva kokuzivocavoca umzimba
• Kufanele ulale isikhathi esingakanani?
• Amanye amathiphu
• Uzokhuluma nini nompetha
• Okubalulekile

Ukuzivocavoca umzimba kwaziwa ngokukhulisa amandla. Lokho kungenxa yokuthi ukuvivinya umzimba kwandisa ukushaya kwenhliziyo nokugeleza kwegazi lakho, kukwenza uzizwe uphapheme. Ngenye yezinzuzo eziningi zokusebenza ngaphandle.

Kodwa-ke, kungenzeka futhi ukuthi ukhathele ngemuva kokuzivocavoca umzimba. Lokhu kuvame kakhulu ngemuva kokusebenza ngamandla okukhulu. Ukuvivinya umzimba, ngemuva kwakho konke, kudinga amandla amaningi nokuqina.

Uma uzizwa ukhathele ngemuva kokuzivocavoca umzimba, ungahle uthande ukulala kancane. Kulesi sihloko, sizoxoxa ngobuhle nobubi bokulala ngemuva kokuzivocavoca umzimba, kanye namathiphu okwenza kahle.

Ingabe lokhu kujwayelekile?

Ngokuvamile, ukuzwa ukulala ngemuva kokuzivocavoca akuyona imbangela yokukhathazeka. Kuyinto evamile ukuzizwa ukhathele ngemuva kokuzikhandla komzimba.

Lokhu kungenzeka kakhulu ngemuva kokuzivocavoca okukhulu. Isibonelo, ungalindela ukuthi amazinga akho wamandla acwiliswe ngemuva kwesikhathi eside noma ukuqeqeshwa kwesikhawu esiphakeme.

Ngakolunye uhlangothi, ukuzivocavoca okulula njengokuhamba ngokunethezeka cishe ngeke kukukhathale.

Wonke umuntu wehlukile, noma kunjalo. Amandla akho ngemuva kokuzivocavoca ancike ezintweni eziningi, kufaka phakathi:

• izinga lakho lokufaneleka
• ukudla kwakho
• izinga lakho le-hydration
• uhlobo lokuzivocavoca umzimba
• ubude besikhathi, umfutho, kanye nokuvama kokuvivinya umzimba
• izimo zezokwelapha eziyisisekelo
• ubuthongo obungakanani izolo ebusuku

Kwezinye izimo, ukuzwa ukulala ngemuva kokuzivocavoca kungaba uphawu lokuthi uziphushele kanzima.

Kungani kwenzeka?

Ukulala ngemuva kokuzivocavoca kubangelwa yimpendulo yemvelo yomzimba ekusebenzeni komzimba.

Uma uzivocavoca, imisipha yakho iyaphindaphindeka Basebenzisa i-adenosine triphosphate (ATP) ukukhiqiza lezi zingqinamba. I-ATP iyi-molecule enikeza amandla amaseli akho.

Amazinga akho e-ATP ancipha njengoba uqhubeka usebenza. Lokhu kunciphisa amandla emisipha yakho yokusebenza, okuholela ekukhathaleni kwemisipha. Kuyaziwa njengokukhathala komzimba.

Isistimu yakho emaphakathi yezinzwa (CNS) nayo idlala indima. Ngesikhathi sokuzivocavoca umzimba, ama-CNS akho abasa umlilo kaningi ukwenza izicubu zakho zisebenze. Ukudubula, noma kunjalo, kuzoba nenkokhiso encane uma usebenza isikhathi eside.

Ngokwengeziwe, ukuvivinya umzimba kukhulisa ama-neurotransmitters ahlukahlukene, kufaka phakathi i-dopamine ne-serotonin.Lezi zinguquko zinciphisa amandla akho e-CNS wokusebenzisa imisipha yakho, okuholela ekukhathaleni okuphakathi. Ngenxa yalokho, ungazizwa ukhathele futhi ufuna ukulala kancane.

Ubuhle nobubi

Uma ucabanga ukuthatha ukulala ngemuva kokuzivocavoca, cabanga ngobuhle nobubi obungaba khona.

Buhle bokuthatha isihlwathi ngemuva kokuzivocavoca umzimba

Izinzuzo zokulala ngemuva kokuzivocavoca zifaka:

• Ukubuyiselwa kwemisipha. Ukuthatha isithongwana ngemuva kokuzivocavoca kungasekela ukutakula kwemisipha. Lapho ulele, indlala yakho yebhinqa ikhipha i-hormone yokukhula. Imisipha yakho idinga le hormone ukulungisa nokwakha izicubu. Lokhu kubalulekile ekukhuleni kwemisipha, ekusebenzeni kwezemidlalo, nasekuvuneni izinzuzo zomsebenzi womzimba.
• Isikweletu esithuthukisiwe sokulala. Ukungalali kahle kuvimbela ukululama kwemisipha. Kubuye kubambezele ukusebenza kokuqonda futhi kwehlise amasosha omzimba, kube nomthelela ekusebenzeni kabi kwezemidlalo. Ngokuthatha isithongwana, unganciphisa imiphumela yokuncishwa ubuthongo ngokuthola ukuphumula okuningi.
• Ukwehlisa ukukhathala komzimba. Ukuzizwa ulele ngemuva kokuzivocavoca kuwuphawu lokukhathala kwemisipha. Kodwa-ke, njengoba i-napping ikhuthaza ukululama kwemisipha, inciphisa ukukhathala. Lokhu kungenza kube lula ukuphatha ezinye izibopho phakathi nosuku lonke.
• Ukuqapha okwengeziwe kwengqondo. Ngokufanayo, ukuthatha isihlwathi ngemuva kokuzivocavoca kungakunika amandla engqondo. Uma uvuke ekuseni kakhulu ukuze uzilolonge, ukulala kungakusiza uzizwe ukhathele kancane.

Ububi bokuthatha isihlwathi ngemuva kokuzivocavoca umzimba

Kukhona nezinye izithiyo ekulahlekeni ngemuva kokuzivocavoca. Zihlanganisa.

• Ikhwalithi yokulala engeyinhle. Ukuvivinya umzimba kukhulisa ama-endorphin akho kanye nokushisa komzimba. Lezi zinguquko ezibangelwa ukuvivinya umzimba zingagcina ubuchopho nomzimba wakho uvukile. Yingakho abanye abantu begwema ukusebenza ngaphambi nje kokulala. Ngakho-ke, noma ngabe ufuna ukulala kancane, kungaba nzima ukuthola ukuphumula kwekhwalithi. Kungathatha isikhathi ukunquma ukuthi ngabe i-post-workout naps ikulungele yini.
• Ukwanda kwe-grogginess. Uma uthatha isihlwathi eside, ungangena ezigabeni ezijulile zokulala. Uzozizwa unamahloni futhi udidekile lapho uvuka. Lo muzwa, owaziwa ngokuthi i-inertia yokulala, ungahlala imizuzu engama-30.
• Ukuphazamiseka kokulala ebusuku. Yize ukulala kunganciphisa isikweletu sokulala, kungathinta kabi ukulala ebusuku. Ungaba nenkinga yokulala ebusuku. Futhi, uma unenkinga yokulala, ukulala kungazenza zibe zimbi izimpawu zakho. Khuluma nodokotela wakho uma uzizwa unesifiso sokuthatha ubuthongo njalo.

Kufanele ulale isikhathi esingakanani?

Nciphisa ukulala kwakho imizuzu engu-20. Gwema ukulala imizuzu engu-30 kuya kwengu-60. Ngaphandle kwalokho, ungangena ebuthongweni obukhulu bese uvuka nge-inertia yokulala.

Setha i-alamu imizuzu engama-25 kuya kwengama-30. Lokhu kuzokunikeza isikhathi esithile sokuthi ushayise umoya ngaphambi kwemizuzu engu-20.

Uma uzizwa ukhathele ngemuva kokuzivocavoca kusihlwa, kungakuhle ukulala ngaphambi kwesikhathi. Vele uqiniseke ukuthi uzothambisa futhi udle isidlo sokubuyisa kuqala.

Amanye amathiphu

Ukuze uthole okuhle kokulala kwakho emva kokuzivocavoca, gcina lawa macebiso engqondweni:

• Khetha isikhathi esifanele. Kungumqondo omuhle ukugwema ukulala ngemuva kosuku. Zama ukulala kancane phakathi kuka-1: 00 ntambama nango-3: 00 ntambama, lapho amandla akho ngokwemvelo eqala ukwehla. Uma ulala sekwephuzile emini, ungahle ungakwazi ukulala ebusuku.
• Nweba. Uma ungakakwenzi, welula imisipha yakho ngaphambi kokulala. Lokhu kuzosiza ukunciphisa ukukhathala kwemisipha nokuqina lapho uvuka.
• Hlanganisa kabusha amanzi kuqala. Ngokufanayo, kubalulekile ukuphuza amanzi ngemuva kokuzivocavoca. Qinisekisa ukuvuselela amanzi ngaphambi kokuthatha isihlwathi. Ngemuva kokuvuka, qhubeka uphuze amanzi ukuze unike umzimba wakho umzimba.
• Gcina igumbi lokulala lipholile. Ngokuvamile, kukhululeke ngokwengeziwe ukulala egumbini elipholile. Setha izinga lokushisa lekamelo lakho phakathi kuka-60 kuya ku-67 ° F.
• Yehlisa umsindo. Lapho umhlaba wonke uphapheme, kungaba nzima ukuthatha isihlwathi esinokuthula. I-fan, i-air conditioner, noma umshini womsindo omhlophe ungasiza ukufihla umsindo wangaphandle. Ungasebenzisa futhi ama-plugs endlebe.
• Mnyama igumbi. Zama ukugqoka imaski yokulala noma ukuvala izimpumputhe. Lokhu kuzonciphisa ukuvezwa kwakho ekukhanyeni okukhanyayo, okwenze kube lula ukuthola ukuphumula kwekhwalithi. Uma uhlela ukwenza ama-naps abe yingxenye yenjwayelo yakho yansuku zonke, cabanga ngokutshala imali kumakhethini okucima ugesi.
• Beka kuqala ukulala ebusuku. I-Naps ayithathi indawo yokulala ebusuku. Kwenze kube seqhulwini ukulala ngokwanele ngalobo busuku, noma ngabe ulala emini.

Uzokhuluma nini nompetha

Qaphela indlela ozizwa ngayo ngemuva kokuzivocavoca umzimba. Khuluma nodokotela wakho uma:

• uzizwe ulele kakhulu njalo ngemuva kokuzivocavoca
• ephindelela ukulala enganakile
• unenkinga yokuvuka kubuthongo obufushane
• abakwazi ukulala yize ukhathele

Lezi zimpawu zingakhombisa isimo sezokwelapha esingahlobene nokusebenza komzimba.

Cabanga ukukhuluma nomqeqeshi womzimba, futhi. Bangakwazi ukuhlola inqubo yakho yamanje futhi banqume ukuthi lilifanele yini izinga lakho lokuqina.

Okubalulekile

Kuvamile ukukhathala ngemuva kokuzivocavoca okude noma okunzima. Ngokuvamile, lokhu kwenzeka ngoba imisipha yakho iphelelwa amandla. Isistimu yakho yezinzwa emaphakathi nayo ilahlekelwa amandla ayo okuqhubeka nokuhambisa imisipha yakho. Lokhu kudala ukukhathala kwemisipha, kukwenze uzizwe ukhathele.

Ukulala kungasiza ekululameni kwemisipha futhi kukunikeze amandla. Nciphisa ukulala kwakho imizuzu engu-20 ukugwema ukuzwa ukukhathazeka. Kuhle futhi ukugwema ukuciphiza eduze nesikhathi sokulala, okungaphazamisa ukulala kwakho ebusuku.

Kukonke, ukuzivocavoca umzimba kufanele kuthuthukise amazinga akho wamandla. Khuluma nodokotela wakho uma uhlala uzizwa ukhathele ngemuva kokusebenza.