Isikweletu Sokulala: Ingabe Wake Wathola?

-Delile

• Ukwenzela ukulala okulahlekile
• Kuyini ukushoda kokulala?
• Amathiphu wokwenza ukulala okulahlekile
• Izinzuzo zokulala ngokwengeziwe lapho ungakwazi
• Izingozi zokuzama ukwenza ubuthongo obulahlekile
• Okubalulekile

Ukwenzela ukulala okulahlekile

Ungakwazi yini ukwenza ukulala okugejiwe ngobusuku obulandelayo? Impendulo elula inguyebo. Uma kufanele uvuke ekuseni kakhulu ukuze ubonane ngoLwesihlanu, bese ulala ngalowo Mgqibelo, uzolulama kakhulu ubuthongo bakho obulahlekile.

Ukulala kungumsebenzi wokubuyisela esimweni - ngenkathi ulele, ubuchopho bakho benza ikhathalogi imininingwane futhi belapha umzimba wakho. Inquma ukuthi yini okubalulekile ukubambelela kukho, nokuthi yini engadedelwa. Ingqondo yakho idala izindlela ezintsha ezikusiza ukuthi uzulazule osukwini oluzayo. Ukulala kuphulukisa futhi kulungise imithambo yegazi nenhliziyo yakho.

Lokho kushiwo, ukuhlangana nobusuku obalahlekile bokulala akufani nokuthola ubuthongo obudingayo kwasekuqaleni. Uma uhlangana, kuthatha isikhathi esithe xaxa ukuze umzimba wakho ululame. , kuthatha izinsuku ezine ukuthola kabusha ngokugcwele kusuka ehoreni elilodwa lokulala okulahlekile.

Ngokwengeziwe, abantu abaningi baseMelika abalahlekelwa ubuthongo bakwenza njalo ngokungalindeli kanye nje ngesikhashana. Lokhu kudala "ukushoda kokulala," okwenza kube nzima ukubamba ukulala futhi kwandise amathuba okuba nezimpawu zokuncishwa ubuthongo.

Kuyini ukushoda kokulala?

Isikhathi olala ngaso sifana nokufaka imali kwi-akhawunti yasebhange. Noma nini lapho ungatholi ngokwanele, iyahoxiswa futhi kufanele ikhokhwe. Uma unesikweletu esingalapheki sokulala, awusoze wakwazi ukubamba.

Ngokusho kweNational Sleep Foundation, abantu baseMelika badinga ukulala amahora angaba ngu-7.1 ubusuku ngabunye ukuze bezwe kahle, kepha amaphesenti angama-73 ethu ayahluleka ukufinyelela leyo njongo njalo. Lokhu kungenxa yezici eziningi, njengezibopho zesikole, amahora omsebenzi amade, nokusetshenziswa okwandisiwe kwe-elekthronikhi njengama-smartphone.

Abantu abaningi bacabanga ukuthi bangakwazi ukuvala ubuthongo babo obulahlekile ngezimpelasonto. Kodwa-ke, uma ulala isikhathi eside kakhulu ngoMgqibelo nangeSonto, kunzima ukulala ngesikhathi ngeSonto ebusuku. Ukushoda kuqhubeka kuze kube yisonto elizayo.

Ukulahlekelwa njalo ukulala kungadala izinkinga eziningi zempilo. Kungakubeka engcupheni eyandayo yesifo sikashukela, amasosha omzimba abuthakathaka, nomfutho wegazi ophakeme. Ungase futhi ube namazinga aphezulu we-cortisol -i-hormone yokucindezeleka. Lokhu kungaholela entukuthelweni, ekucindezelekeni, nasemicabangweni yokuzibulala. Ngaphezu kwalokho, ukozela kwandisa ingozi yokulala ngemuva kwesondo nokungena engozini.

Amathiphu wokwenza ukulala okulahlekile

Akuwona wonke umuntu odinga inani elifanayo lamahora okulala ubusuku ngabunye. Abanye abantu badinga ayisishiyagalolunye noma ngaphezulu, kanti abanye balungile ngabayisithupha noma ngaphansi. Ukuthola ukuthi udinga kangakanani, hlola ukuthi uzizwa kanjani ngosuku olulandelayo ngemuva kokulala okuhlukile.

Ungathola futhi ukuthi udinga ukulala okungakanani ngokuvumela umzimba wakho ukuba ulale ngangokunokwenzeka phakathi nezinsuku ezimbalwa. Ngemuva kwalokho uzongena ngesigqi sokulala somzimba wakho esihle kakhulu, ongaqhubeka naso ngemuva kokuphela kokuhlolwa.

Uma uphuthelwa ukulala amahora anele, nazi izindlela ezimbalwa ongakwenza ngazo.

• Thatha isithongwana samandla cishe semizuzu engama-20 ntambama.
• Lala ngezimpelasonto, kepha hhayi ngaphezu kwamahora amabili esikhathini esivamile ovuka ngaso.
• Lala kakhulu ubusuku obubodwa noma obubili.
• Hlala embhedeni kancane ebusuku obulandelayo.

Uma uhlangabezana nesikweletu sokulala okungapheli, izincomo ezingenhla ngeke zisize kakhulu. Esikhundleni salokho, uzofuna ukwenza izinguquko zesikhathi eside.

• Lala imizuzu eyi-15 ngaphambi kwesikhathi ubusuku ngabunye uze ufike esikhathini sokulala osifunayo.
• Ungalali ngemuva kwamahora amabili edlule lapho uvuka ngokujwayelekile, nangezimpelasonto.
• Gcina i-elekthronikhi egumbini elihlukile.
• Cabanga ngesimiso sakho sakusihlwa ukuze ubone ukuthi akukho yini okukugcina uphuze kakhulu.
• Yeka ukusebenzisa i-elekthronikhi amahora amabili ngaphambi kokulala.
• Qiniseka ukuthi igumbi lakho lokulala limnyama futhi lipholile ngokwanele.
• Gwema i-caffeine ebusuku kakhulu.
• Ukuzivocavoca ngaphambi kwamahora amathathu ngaphambi kokulala.
• Gwema ukulala kancane ngaphandle kwemizuzu engu-20 yamandla kagesi.

Uma lezi zinyathelo zingasizi, noma uma uhlangabezana nezinye izinkinga zokulala njenge-narcolepsy noma ukukhubazeka kokulala, khuluma nodokotela wakho. Ungazuza esifundweni sokulala ukuze unqume ukuthi yini okungalungile.

Izinzuzo zokulala ngokwengeziwe lapho ungakwazi

Izinzuzo zokulala ngokwanele zivame ukunganakwa. Kungabonakala sengathi uchitha amahora ayigugu okusebenza uma uzivumela ukuthi uthole ukuphumula okulingene. Kodwa-ke, ukulala kubaluleke kakhulu njengomsebenzi njenganoma yini oyenzayo ngenkathi uphapheme.

Ukulala ngokwanele kuthuthukisa ukufunda nokukhumbula. Ngokuvamile abantu benza kangcono emisebenzini yengqondo ngemuva kokulala ngokugcwele ebusuku. Lokhu kusho ukuthi uma uthola amahora ayisishiyagalolunye esikhundleni samahora ayisikhombisa, kungakuthatha isikhathi esincane sokwenza imisebenzi ngosuku olulandelayo, ngoba ubuchopho bakho buzoba bukhali. Ukwenza imisebenzi ngokushesha bese kwenza kube lula ukulala ngehora elifanele ngobusuku obulandelayo.

Ngokwengeziwe, ukulala ngokwengeziwe kungasiza umzimba wakho ukuthi uhlale uphilile. Ivikela inhliziyo yakho futhi isize ukugcina umfutho wegazi ophansi, isifiso sakho sokudla sijwayelekile, namazinga eglucose egazini lakho ebangeni elijwayelekile. Ngesikhathi sokulala, umzimba wakho ukhipha i-hormone ekusiza ukuthi ukhule. Iphinde ilungise amaseli nezicubu futhi ithuthukise imisipha yakho. Ukulala ngokwanele kuhle kumasosha akho omzimba, kukusiza ukuvikela izifo.

Izingozi zokuzama ukwenza ubuthongo obulahlekile

Imikhuba yokulala engaguquguquki ingakhuphula ubungozi bezimo ezahlukahlukene zezokwelapha, kufaka phakathi:

• isifo sikashukela
• ukuzuza kwesisindo
• ukukhathazeka
• ukudana
• ukuphazamiseka kwengqondo okuguquguqukayo
• ukuphuza ukuphendula komzimba
• Isifo senhliziyo
• izinkinga zememori

Izindaba ezinhle ukuthi ukulala ngokwanele kungaguqula ubungozi obandayo balezi zifo. Akukaze kwephuze kakhulu ukwamukela izindlela zokulala ezinempilo.

Okubalulekile

Kuyalinga, futhi kaningi kukhuthazwa, ukulala okuncane ngangokunokwenzeka ukuze uqede usuku. Ngokwesiko elazisa ukusebenza kanzima nokuzinikela, ubuthongo obunzima buvame ukuthatha isihlalo sangemuva. Kodwa-ke, ukuzincisha ubuthongo obanele kungenza ukusebenza kwakho kube kubi kakhulu. Kungathinta nempilo yakho.

Ngenhlanhla, isikweletu sokulala singaguqulwa. Izinguquko ezilula enkambisweni yakho zikuvumela ukuthi ukwazi ukulala ngaphambi kwesikhathi noma uhlale isikhathi eside embhedeni. Lapho-ke uzolulungela nakakhulu usuku olulandelayo.