Ngoba osemusha ulala ngokweqile

-Delile

• I-melatonin ikuthinta kanjani ukulala
• Intsha idinga amahora amangaki okulala
• Ukuntula ukulala kungayithinta kanjani ingane yakho eyeve eshumini nambili
• Indlela yokuthuthukisa ukulala

Ngesikhathi sobusha kuvamile ukuthi amaphethini okulala aguqulwe futhi, ngakho-ke, kujwayelekile kakhulu ukuthi osemusha abonakale elele ngokweqile, ezwe kunzima kakhulu ukuvuka ekuseni futhi abe nokukhathala usuku lonke, okungagcina kuphazamisekile. ukusebenza kwabo esikoleni ngisho nasempilweni yakho yezenhlalo.

Lokhu ikakhulukazi kungenxa yoshintsho lwemvelo olwenzeka ewashini yemvelo ngesikhathi sobusha. Lolu shintsho lubangela ukubambezeleka ngesikhathi lapho kukhiqizwa i-melatonin, i-hormone enkulu yokulala. Uma lokhu kwenzeka, isifiso sokulala sivela kamuva, sidale ukubambezeleka usuku lonke.

I-melatonin ikuthinta kanjani ukulala

I-Melatonin iyi-hormone yokulala eyinhloko futhi, ngakho-ke, uma ikhiqizwa ngumzimba yenza umuntu afune ukulala, ngenkathi, lapho ingasakhiqizwa, yenza umuntu akwazi ukuqapha futhi alungele imisebenzi yansuku zonke.

Ngokuvamile, i-melatonin iqala ukukhiqizwa ekupheleni kosuku, lapho ukukhanya kwelanga kungashisi kakhulu nalapho kunesikhuthazi esincane, okuvumela ubuthongo ukuba bufike kancane, futhi kufinyelele esiqongweni sayo ngesikhathi sokulala. Ngemuva kwalokho, ukukhiqizwa kwabo kuyehla ukwenza lula ukuvuka nokulungiselela umuntu usuku.

Ebusheni, lo mjikelezo uvame ukubambezeleka futhi, ngakho-ke, i-melatonin iqala ukukhiqizwa emuva kwesikhathi, okwenza ukuthi ukulala kuthathe isikhathi eside ukufika futhi, ekuseni, kunzima kakhulu ukuvuka, njengoba amazinga e-melatonin asephezulu, okwenza ngifuna ukuqhubeka nokulala.

Intsha idinga amahora amangaki okulala

Imvamisa osemusha udinga ukulala phakathi Amahora ayi-8 kuye kwayishumi ebusuku ukuthola wonke amandla asetshenziswe emini nokuqinisekisa isimo esihle sokuqapha nokunakwa emini. Kodwa-ke, iningi lentsha alikwazi ukuthola lamahora okulala, hhayi kuphela ngenxa yezinguquko kumjikelezo wokulala ophilayo, kodwa futhi nangenxa yendlela yokuphila.

Iningi lentsha linemisebenzi ehlukahlukene nemisebenzi phakathi nosuku, njengokuya esikoleni, ukusebenza, ukwenza ezemidlalo nokuphuma nabangani, ngakho-ke sincane isikhathi esisele sokuphumula nokulala.

Ukuntula ukulala kungayithinta kanjani ingane yakho eyeve eshumini nambili

Yize esikhathini esifushane, ukuntuleka kokulala kungabonakali kuyinkinga, ukwehla kwamahora okulala kungadala izinhlobo eziningana zemiphumela empilweni yengane. Eminye yile:

• Kunzima ukuvuka, okungaholela ekubeni ingane iphuthe isikhathi sokuqala ekuseni;
• Ukuncipha kokusebenza kwesikole namamaki aphansi kakhulu, njengoba ubuchopho bungakwazi ukuphumula ebusuku;
• Isifiso esivamile sokulala, ngisho nangesikhathi samakilasi, kukhubaza ukufunda;
• Ukulala ngokweqile ngempelasonto, ukwazi ukulala ngaphezu kwamahora ayi-12 kulandelana.

Ngaphezu kwalokho, esinye isibonakaliso sokuthi ukungalali kungathinta impilo yentsha kulapho kwenzeka ingozi ngenxa yokunganakekelwa, njengokuthola ingozi yomgwaqo noma ukucishe ugijime, isibonelo.

Njengoba umzimba ungenaso isikhathi sokululama ekucindezelekeni kwansuku zonke, kunengozi enkulu kakhulu yokuthola ukucindezeleka, okubangelwa ukucindezela ngokweqile nokukhathazeka. Hlola izimpawu ezi-7 ezingakhombisa ukucindezeleka.

Indlela yokuthuthukisa ukulala

Ukulawula umjikelezo wokulala kwentsha kungaba nzima impela, noma kunjalo, kunezeluleko ezithile ezingasiza ukulala ukufika ngaphambi kwesikhathi, okufana nalokhu:

• Gwema ukusebenzisa umakhalekhukhwini wakho namanye amadivayisi kagesi embhedeni, noma okungenani wehlise ukukhanya kwesikrini kube ubuncane;
• Funda incwadi imizuzu eyi-15 kuye kwengama-20 ekukhanyeni okuphakathi, ngaphambi kokulala;
• Hlonipha isikhathi sokulala nokuvuka, ukusiza umzimba ukuthi wakhe uhlelo, uvumele ukulawula ukukhiqizwa kwe-melatonin;
• Gwema ukungena kwe-caffeine ngemuva kuka-6 ntambama, ngesimo seziphuzo noma ukudla, okufana nemigoqo yamandla;
• Thatha isithongwana semizuzu engama-30 ngesikhathi sasemini ukuze wandise amandla ntambama.

Ungasebenzisa futhi itiye lokuthoba cishe imizuzu engama-30 ngaphambi kokulala, ngokwesibonelo, nge-chamomile noma i-lavender, ukukhuthaza ukuphumula nokuzama ukwandisa ukukhiqizwa kwe-melatonin. Bona uhlu lwetiye ezithile zemvelo ukuze ulale kangcono.