Ukulala Ngesikhathi Sokuhlukaniswa? Ungayivuselela Kanjani Indlela Yakho Yokuthola 'Okujwayelekile Okusha'

-Delile

• Indawo entsha yokulala
• Ukubuyisa isigqi sakho
• Ukukhanya kwelanga
• Umkhuba
• Alikho ikhofi amahora angu-6 ngaphambi kokulala
• Khipha
• Ungalali futhi ekuseni

Asisekho ngokuhlukaniswa, iToto, futhi izindlela zethu ezintsha zisachazwa.

Yonke idatha nezibalo kususelwa kwimininingwane etholakala esidlangalaleni ngesikhathi sokushicilelwa. Olunye ulwazi kungenzeka luphelelwe isikhathi. Vakashela ihabhu yethu ye-coronavirus bese ulandela ikhasi lethu lokubuyekezwa bukhoma ukuthola imininingwane yakamuva kakhulu ekuqubukeni kwe-COVID-19.

Lokhu kuze kube sekuhlukanisweni, iningi lethu selijwayele ukushaya inkinobho yokusnuza.

Ngidlala nobani? Angikaze ngisethe ne-alamu kusukela ngoFebhuwari.

Impilo yehlile kojantshi impela ngenxa ye-COVID-19, kepha kimi, ukulala bekuyindlela encane yesiliva esivunguvungwini.

Angingedwa. Manje lelo khaya lingumsebenzi futhi umsebenzi uyikhaya labaningi, ukusebenza nokulala kungenzeka kakhulu - noma nini, noma kuphi.

Imininingwane eqoqwe yinkampani ye-analytics yezempilo i-Evidation Health iphakamisa ukuthi selokhu kwaqala ukuhlukaniswa, abantu baseMelika bandise isikhathi sabo belele ngamaphesenti angama-20.

Ngokusho kukaDkt.Richard Bogan, umqondisi wezokwelapha weSleepMed waseNingizimu Carolina kanye noMongameli weBogan Sleep Consultants, ukuphumula okufanele kakhulu okudingeka kakhulu kithi.

"Ukulala kuyadingeka ngokuyisisekelo nangokwezinto eziphilayo," kusho uBogan. “Kumele ulale. Izinga elingcono, ubuningi, nokuqhubeka kokulala, ubuchopho busebenza kangcono. Ukhumbula kangcono, imizwa yakho ingcono, ugqozi lwakho namasosha akho omzimba angcono. ”

Ngokusho kukaBogan, cishe amaphesenti angama-40 wabantu ahlupheka ngokungalali. Kuyisikweletu sokulala abanye bethu abasebenza kanzima ukusikhokha ngesikhathi sokuhlukaniswa, ngokulala kwekati nokulala nsuku zonke.

Ukubuyiselwa isikweletu sethu kuzwakala kukuhle, kodwa kunjalo Kanjani lokho kubaluleke kakhulu.

Indawo entsha yokulala

Ngaphambi koku-oda ekhaya, iningi lethu lalilala ngokwesigqi sethu se-circadian, noma iwashi langaphakathi, kusho uBogan. Isigqi se-circadian yilokho okutshela umzimba wethu ukuthi uvuke nini nokuthi kufanele ulale nini ngezikhathi ezithile.

Ukuziqengqa ngesigqi sakho se-circadian kusebenza lapho unesikhathi esihlelekile sokuvuka, indawo okufanele ube kuyo, nesheduli esemthethweni okufanele uyigcine.

Entshonalanga yasendle yokuhlukaniswa nokuhlukaniswa - lapho umsebenzi nempilo kungabanjwanga kuhlelo lwezikhathi oluqinile - abanye bavimba isigqi se-circadian ngenqubo ebizwa nge- "free running."

Uma usebenza mahhala, umzimba uhamba ngamandla kusuka kusigqi sawo samahora angama-24 se-circadian.

“Ngokusebenza ngokukhululeka sibona into eyodwa kwezimbili eyenzekayo: Abantu balala lapho bezela, kanye / noma bavele bavuke noma nini lapho bevuka. Ubuchopho abuthandi ukwenza lokho, ”kusho uBogan.

Ezinye izifunda seziqala ukuvula futhi, ngale minyango evulekile kufika ukukhanya kokusa kokujwayelekile okusha. Asisekho ngokuhlukaniswa, iToto, futhi izindlela zethu ezintsha zisachazwa.

Isazi sokusebenza kwengqondo senhlangano yezimboni kanye noProfesa waseMarian University uDkt David Rusbasan silindele ukuthi umsebenzi wokuqhela uvame kakhulu.

"Ngicabanga ukuthi olunye ushintsho olukhulu oluzokwenzeka ukujwayela okukhulu ukusebenza kwefoni kanye nokuxhumana ngocingo," kusho uRusbasan. “Abaholi nezimenenja manje sebenombono ongaphambili wokuthi i-telework ingaphumelela kanjani ezinhlanganweni zabo. Ngikholwa wukuthi uma beqhubekela phambili bazowusebenzisa kakhulu lo mqondo. ”

Ukubuyisa isigqi sakho

Unalezi zici ezintsha engqondweni, abanye abantu bangakwazi ukuqhubeka nokusebenza mahhala isikhashana. Ekugcineni, kuzodingeka sibuyele esigqini sethu esinconyiwe se-circadian ukuze nje siphile kahle futhi sibe nomqondo ophilile.

Ukwenza le nqubo kabusha, uBogan uneseluleko esithile:

Ukukhanya kwelanga

“Ukukhanya kubaluleke kakhulu,” kusho uBogan. “Qiniseka ukuthi uthola ukukhanya nomsebenzi. Ukukhanya kwandisa ukuphakama kokuphaphama, futhi lokho kuthuthukisa ukusebenza kwengqondo yethu. ”

Ukuthola noma yikuphi ukusuka emaminithini ama-5 kuya kwangu-15 okukhanya kwelanga izikhathi ezi-2 ngesonto kwanele ukukhulisa uvithamini D wakho, owaziwa ukuthinta ukulala.

Umkhuba

Kungaba yisikhathi sokumba lelo washi elidala le-alamu owawunalo emuva ngoFebhuwari. "Vuka ngasikhathi sinye nsuku zonke futhi uthole ukukhanya okukhanya ngaleso sikhathi," kusho uBogan.

Qiniseka ukuthi ubhuka isikhathi sakho sokuvuka nesikhathi sokulala esingaguquguquki.

Alikho ikhofi amahora angu-6 ngaphambi kokulala

Ukuphuza i-caffeine eduze nesikhathi sokulala kungaphazamisa ukulala kwakho.

Lo mthetho ngiwubiza ngoGremlin “Mogwai”. Okungathi awunikezi amanzi aseMogwai ngemuva kwamabili, i-caffeine ayiyinhle kubantu emahoreni ayisithupha ngaphambi kokulala.

Ikhofi livimbela i-adenosine, umlamuli obalulekile emiphumeleni yokulahleka kokulala. I-Adenosine iqoqana ebuchosheni ngesikhathi sokuvuka futhi ingaholela ekushintsheni ekusebenzeni kwengqondo lapho ukulala kweqiwe.

Khipha

Gwema i-elekthronikhi ihora ngaphambi kokulala.

"Lapho sinezibani zikagesi, i-TV, noma amathuluzi, ukukhanya kwe-elekthronikhi kushaya emehlweni ethu nakuma-photoreceptor ethu," kusho uBogan. Lokhu kubambezela ukukhiqizwa kwe-melatonin, i-hormone ekhiqizwa yi-pineal gland ebuchosheni bakho elawula isigqi se-circadian.

Ungalali futhi ekuseni

"Empeleni kungcono ukubambezela ukulala kancane ngaphandle kokukhanya kwe-elekthronikhi, ngoba wakha i-adenosine," kusho uBogan.

Ngakho-ke cisha i-TV bese ushayele umoya kancane ngaphambi kokushaya umcamelo. Lokhu kutshela ubuchopho bakho ukuthi sekuyisikhathi sokulala.

Wonke umuntu uzochaza "kusesekuseni kakhulu" ngokuhlukile, kepha iNational Sleep Foundation isikisela ukuthi uzolala phakathi kuka-8 ebusuku. naphakathi kwamabili.

Ngalezi zinyathelo nenqubo eqinile, iningi lethu lizobuyela emgqeni cishe esikhathini esingangesonto noma ngaphezulu. Abanye bangaba nesikhathi esinobuqili - njengamakhekheba eqhwa, isigqi somuntu wonke se-circadian sehlukile, futhi ingcindezi nezinye izinto zingathinta ikhwalithi yakho yokulala.

Ukuze uthole i-barometer esheshayo yekhwalithi yokulala kwakho, nikeza isivivinyo se-Epworth Sleepiness Scale Test. Leli phepha lemibuzo elilula lisiza ukulinganisa uma iphethini yakho yokulala isesimweni esihle.

Uma isikolo sakho siphezulu noma unenkinga enkulu yokulala, ungahle uthande ukucabanga ukukhuluma nodokotela.

Izikolo ezingaphezu kuka-10 ziwela esigabeni esithi “shaya ucingo”. Ngithole ama-20, ngakho-ke ngizobe ngishaya ucingo ngezikhathi ezithile ngabo-2 ekuseni.

Njengoba ubona, ngisaqhuba mahhala.

U-Angela Hatem uthokozela ama-piña coladas, ukubanjwa yimvula, futhi ngokusobala yidwala le-yacht.Lapho engabheki izindlebe zendodana yakhe ngamaCheerios aphambukayo, u-Angela unikela ezincwadini eziningi eziku-inthanethi. Mlandele ku-Twitter.