Sibuze Ababonisi Bokulala Ukuthi Ungasinda Kanjani Ezinsukwini Ezisanda Kuzalwa

-Delile

• Abakwenzayo
• 1. Zijwayeze ukulala kahle
• 2.Dala indawo yokulala engcono kakhulu (yakho nengane)
• 3. Yamukela usizo (futhi ungesabi ukuyicela)
• 4. Shintshanani nomlingani wakho
• 5. Isitimela sokulala, lapho usukulungele
• 6. Gcina umsebenzi usebenza
• 7. Zivuselele ngezinye izindlela
• Ama-Don’ts
• 8. Ungakhohlwa ukudla nokuzivocavoca umzimba
• 9. Ungafaki i-caffeine esikhundleni sokulala
• 10. Musa ukwehlisa amandla wehlwathi
• 11. Ungazivezi izindondo zokulala kaningi
• 12. Ungazizibi izimpawu zesikweletu esibi sokulala
• Amagama okugcina (ngaphambi kokuthatha isihlwathi)

Landela abakwenzayo nabangakwenzi ukuze ungabi i-zombie ephelele.

Umfanekiso kaRuth Basagoitia

Kuyisine sempilo yabo bonke abazali abasha: Impi yokulala ngokwanele. Ukuphakelwa okuningi ngobusuku ngabunye, ukuguqulwa kwamanabukeni okungalindelekile ngo-3: 00 ekuseni, kanye nokuqubuka kokuxokozela emahoreni we-wee kungaguqula ngisho nesibindi esikhulu somama nobaba abasha sibe izinguqulo zabo ezinamehlo anengilazi, ezisebenza ngamandla.

Lapho uhamba ehlane lokulala lezinyanga zokuqala zobuzali, ungahle uzibuze ukuthi likhona yini ithemba lokudlula kulesi sikhathi esinzima.

Faka ukuhlakanipha kwababonisi bokulala kwezingane.

Lezi zingcweti zeluleka abazali abasha ngokuthi bangadlula kanjani ezinsukwini ezisanda kuzalwa bephapheme futhi beqabulekile ngangokunokwenzeka. Sithinte ubuchopho balezi zingcweti ukuze sithole izeluleko zabo ezinhle kakhulu zokukwenza phakathi nobusuku bokungalali nezinsuku ezinzima zobuzali. Nakhu okungu-12 kwento abayenzayo nabangawenzi.

Abakwenzayo

Kungazwakala njenge-chestnut endala, kepha inhlanzeko efanele yokulala iyawenza umehluko ekukhuliseni ukuphumula kwakho ngemuva kokufika kwengane.

Ukusungula inqubo yokuphelelwa umoya nokulala ngasikhathi sinye ubusuku ngabunye kulungiselela ingqondo nomzimba ukulala - okusiza kakhulu uma ukwazi ukulala ngemuva nje kokuba ingane isilalile.

1. Zijwayeze ukulala kahle

"Ukulala ebusuku kuqala kuqala, ngakho-ke ingxenye yokuqala yobusuku iwukulala okude kakhulu," kusho umeluleki oqinisekisiwe wokulala kwezingane u-Tracie Kesatie, MA, we-Rest Well Baby.

UKesatie uncoma ukusebenzisa inqubo ephumuzayo, njengokugeza okufudumele noma ukufunda amakhasi ambalwa encwadi ngaphambi kokulala, kanye nokucisha i-elektroniki okungenani ihora elilodwa kuya kwele-2 ngaphambi kokulala.

2.Dala indawo yokulala engcono kakhulu (yakho nengane)

Ngokuhambisana nokwenza lula isikhathi sakho sokulala, hlola indawo yakho yokulala. Ingabe ikamelo lakho lokulala liyindawo ephumuzayo empeleni ofuna ukulala kuyo? “Gcina imfuhlumfuhlu, uvivinye amabhayisikili, uwashe izingubo ezihlanzwayo, futhi leyo nqwaba yezikweletu iphume egumbini lokulala,” kusho uthisha wezokulala uTerry Cralle, MS, RN, CPHQ. "Lokhu kuphazamisa ukulala kahle ebusuku."

Ngokwengeziwe, ungazizwa kabi uma udinga ukuthatha ikhefu lesikhashana ekulaleni embhedeni owodwa nomlingani wakho. "Khetha imibhede ehlukile uma wena nomlingani wakho nilala nezinkinga zokwabelana ngombhede," kusho uCralle. "Ukulala ngokwanele kunomthelela ebudlelwaneni obunempilo nobenjabulo, futhi ukulala emibhedeni ehlukene kuyindlela enempilo."

Ukudala indawo evumela ukulala akuyona nje eyabazali, noma - empeleni kusebenza nasezinsaneni. "Uma indawo yabo ihlelwe ukulala kahle, uzonwetshwa ngokushesha," kusho isazi sokulala kwezingane esiqinisekisiwe uGaby Wentworth weRockabye Rockies.

Ukugoqana, imishini yomsindo omhlophe, negumbi lokulala elimnyama konke kungasiza ingane ukuthi ihlale ilele isikhathi eside.

3. Yamukela usizo (futhi ungesabi ukuyicela)

Alikho ibheji lokuhlonishwa lokufaka amandla ngokungalali wedwa. Uma kungenzeka, yamukela usizo - noma qhubeka ucele usizo emndenini nakubangane.

“Izingane zivame ukulala ngesikhashana nje isikhathi esingamahora angama-24, ngakho-ke ukuvumela abanye ukuthi bakusize ngokubuka, ukondla noma ukushintsha ingane kubalulekile,” kusho uWentworth. Noma ngabe konke ongakwazi ukukulawula ukulala ngokushesha ntambama ngenkathi umngane enakekela ingane yakho, konke okuncane kukusiza ukuthi uthole ukulahleka ebusuku.

4. Shintshanani nomlingani wakho

Kwesinye isikhathi usizo oluhle lubonakala ngokusobala: umlingani wakho noma oshade naye! Ukubambisana ndawonye kungenza umthelela omkhulu. “Ebusuku, shintshanani ngomlingani wakho evuka nengane ukuze ngamunye akwazi ukulala engaphazanyiswa,” kuncoma uKesatie.

“Uma ungumama ongumhlengikazi, uma ubuhlobo bobuhlengikazi sebusunguliwe, zama ukulala ngasikhathi sinye nengane bese ubona ukuthi umlingani wakho angayondla yini ingane ibhodlela lobisi lwebele olumpontshwe ekuvukeni kokuqala ungathola isinqamu sokulala engxenyeni yokuqala yobusuku. ”

Uma unyakazisa ubuzali njengomama ongayedwa, khumbula iseluleko esikunikeze sona ngenhla: yamukela usizo - noma ngabe uyosebenza ubusuku bonke! Cela umngani noma ilunga lomndeni ukuba alale nawe ukuze alalele ukuvuka kwengane ngenkathi ulele ngokuthula, okufakwa ezindlebeni.

5. Isitimela sokulala, lapho usukulungele

Imibono iyehluka ngendaba yokuqeqeshwa kwezingane ukulala, kepha kungaba nesikhathi nesikhathi sokusiza ingane ukuba yelule isikhathi sayo sokulala. “Isiphakamiso sami ngukuthi abazali benze lokho abajabulela ukukwenza,” kweluleka uWenworth.

“Uma ingane inezinyanga ezine izelwe, ungaqala ukuqeqeshelwa ukulala uma ilungele umndeni wakho. Lokhu kungabukeka kwehlukile kuwo wonke umuntu, kodwa into ebaluleke kunazo zonke ukuthi unodokotela wezingane wakho ulungile, nokuthi abazali bakhetha indlela abakhululekile ngayo futhi abangahambisana nayo okungenani amasonto ama-2. "

6. Gcina umsebenzi usebenza

Ngesikhathi sokuxhuma, amaphrojekthi womsebenzi nezinsuku zokugcina zingangena kalula ekuphileni kwekhaya, kusiphuce ubuthongo obuyigugu. Ezinyangeni zokuqala unengane entsha, yenza umzamo wokushiya umsebenzi emsebenzini. "Nciphisa ama-imeyili ahlobene nomsebenzi, imibhalo nezingcingo," kweluleka uCralle.

Ungahamba isinyathelo esisodwa ngokuqhubeka uxoxe nomphathi wakho noma umnyango wakwa-HR ukuthi indawo yakho yokusebenza ingaba kanjani yingxenye yesisombululo sakho sokulala. "Amashejuli omsebenzi kufanele asekele izikhathi ezanele zokulala," kusho uCralle. "Ukuxhumana ngocingo, amashejuli amile, ukugunyazwa kokusebenza emsebenzini, nezikhathi eziguquguqukayo zingaba lula, futhi zilungele ukulala."

7. Zivuselele ngezinye izindlela

Lapho ukukhama amahora akho ayi-7 kuya kwayi-9 ephelele akunakwenzeka, kunezinye izindlela zokuvuselela ngaphandle kokulala nje. Ipensela ngesikhathi sokulalela umculo owuthandayo, ukufunda, ukupheka, noma ukusebenza kokuzilibazisa okuthandayo.

“Ungahle uzibuze ukuthi kwenzeka kanjani ukuthi uqhubeke nomsebenzi wokuzilibazisa lapho unengane, kodwa ukuthola isikhathi (ngisho nemizuzu embalwa) nsuku zonke sokwenza okuthile okukujabulela kakhulu kungasiza ekunciphiseni ukucindezeleka,” kukhuthaza uKesatie.

Sicabanga nokuthi kungumqondo omuhle ukuhlala kusofa ubuke iNetflix - uyakwenza wena!

Ama-Don’ts

8. Ungakhohlwa ukudla nokuzivocavoca umzimba

"Ngokudla, kukhona ubudlelwano obuya emaceleni womabili - ukudla okunempilo, ukulala kwakho kangcono - nokulala kwakho kungcono, nokukhetha ukudla kwakho okunempilo," kuphawula uCralle.

Okufanayo kuya ekuzivocavoca umzimba. Ukubeka phambili ukudla okunempilo nokusebenza komzimba lapho kungenzeka khona kuzokunika amandla angcono emini futhi kukhuthaze ukulala okungcono ebusuku.

9. Ungafaki i-caffeine esikhundleni sokulala

Yize ingakukhathaza esikhathini esifushane, i-venti latte ayikona ukulala oketshezi. "I-caffeine ayithathi indawo yokulala," kusho uCralle. "Uma uphuza usuku lonke ukuze uhlale uphapheme, kungenzeka ube nenkinga yokulala ngesikhathi sokulala."

Yize kungekho lutho olungahambi kahle ngenkomishi ye-joe lapha noma laphaya, zama ukugcina ukusetshenziswa ngokulingene, futhi ungaphuzi noma yini enekhofiine emini. Sikubona usigqolozele, matcha cappuccino!

10. Musa ukwehlisa amandla wehlwathi

Impela, isihlwathi sekati asikwazi ukufaka esikhundleni samahora akho ayisishiyagalombili agcwele, kepha lapho ubusuku nosana olusanda kuzalwa ulale ubuthongo, unganaki ukusebenza kokuphumula okuncane kwasemini. Ngokusho kweNational Sleep Foundation, kuthatha imizuzu engama-20 ukuthola izinzuzo ezinjengemizwa engcono nokuqapha okuthuthukile.

11. Ungazivezi izindondo zokulala kaningi

Ngalezo zikhathi lapho ungathola khona ubuthongo obusheshayo kodwa ungazizwa impela, ungafinyelela emithini yokusiza ukuthi uxoxe ngokushesha. Kepha xwaya ukufinyelela kuma-meds ngobunono, ikakhulukazi ngaphandle kokukhanya okuluhlaza okuvela kudokotela wakho.

"Imithi enamandla kadokotela efana ne-eszopiclone (Lunesta), i-zaleplon (i-Sonata), ne-zolpidem (i-Ambien) iye yahlanganiswa nezingozi zezimoto ezandisiwe futhi ngaphezu kokuphindwe kabili kunenani lokuwa nokuphuka kwabantu abadala," kuphawula uDkt David Brodner, ibhodi -udokotela oqinisekisiwe kumuthi wokulala.

Ngakolunye uhlangothi, umuthi ofanele ungasiza ngezikhathi ezithile. "Abantu abaningi bangazuza ngomkhiqizo wekhwalithi ephezulu we-melatonin, okungukuthi uhlala amahora angu-7, ongasiza ekulawuleni imijikelezo yokulala futhi usekele ukulala okunempilo kwe-REM," kusho uDkt Brodner. Khuluma nodokotela wakho ngaphambi kokuzama noma yimiphi imithi emisha yokwenza ukulala.

12. Ungazizibi izimpawu zesikweletu esibi sokulala

Ekugcineni, qaphela izimpawu zokuthi ukungalali kufinyelela eqophelweni eliyingozi. Isikweletu sokulala ibhizinisi elibucayi. Kubucayi ngokwanele ukuthi kungathinta kabi ukusebenza kwengqondo nokusebenza kuze kufike ezingeni lokuthi ungavela udakiwe.

Futhi ukuncishwa okuqhubekayo kungaholela emiphumeleni emibi yempilo. UDkt. Brodner uyachaza: “Imiphumela yesikhathi eside yokulahlekelwa ubuthongo ihlotshaniswa nemiphumela ehlukahlukene eyingozi yezempilo, kuhlanganise ukukhuluphala, isifo sikashukela, ukubekezelela ukungasebenzi kahle kweglucose, isifo senhliziyo, umfutho wegazi ophakeme, ukukhathazeka nokudangala.”

Amafulegi abomvu ukunaka ukufaka inkinga yokugxila, ukukhohlwa, ukushintsha kwemizwelo, ukungaboni kahle, nokuguqulwa kokudla. Uma ezinye zalezi zimpawu zizwakala zijwayelekile, lesi yisikhathi sokudayela inethiwekhi yakho yokusekela futhi wenze ukulala kube yinto ephambili ngokushesha ngangokunokwenzeka.

Amagama okugcina (ngaphambi kokuthatha isihlwathi)

Kholwa noma ungakukholwa, ukuzitholela ukulala ngokwanele kungenye yezindlela zokunakekela ingane yakho kangcono. Ukukhathala kungaphazamisa ukwahlulela kwakho, kubangele ukucasuka, futhi kukwenze ube sengozini engaphezulu yengozi - akukho okulungele wena noma okuncane kwakho.

"Ungaxolisi ngokubeka phambili ubuthongo," kusho uCralle. Wonke umuntu emndenini uzozuza uma wenza kanjalo.

USarah Garone, NDTR, ungumbhali wezokudla, umbhali wezempilo ozimele, kanye ne-blogger yokudla. Uhlala nomyeni wakhe nezingane ezintathu eMesa, e-Arizona. Mthole wabelana ngolwazi lwezempilo nokudla okunomsoco futhi (ikakhulukazi) izindlela zokupheka ezinempilo ku- Incwadi Yothando Yokudla.