Okuyinqaba Ngokumangalisayo kanye Ne-Wacky Insomnia Yelapha

-Delile

• Izeluleko Zokulala Ngenhlanzeko Yokulala
• Buyekeza kwe-

Yisho into eyodwa embi ukwedlula ukukhathala yinja kepha ukungakwazi ukulala noma ngabe uzama kangakanani. (Kulungile, ama-burpees, i-juice iyahlanza, iphela ikhofi ... siyayithola, kunezinto ezimbi kakhulu.) Kepha ukuphosa nokujika ngenkathi ubuka imizuzu eyigugu yokulala isephezulu lapho nezinto ezinzima. (Futhi, pssst, udinga ukufunda lokhu ngaphambi kokukhipha i-melatonin.)

Ukuqwasha kungashayela abantu ukuthi benze izinto ezithile eziyinqaba-njengempela, ngempela izinto eziyinqaba-egameni lokuthola iso lokuvala. Icala ngephuzu: lokhu kuqwashiswa okungazenzisi nokukholelwa ekwelapheni ukuthi iCalm (uhlelo lokuzindla nokulala lendaba) lemba kusuka emgodini omnyama-imbobo esque phakathi kodonga nombhede. Bacwilisa ezincwadini zanamuhla zokuqwasha, bakama izingosi eziyimfihlo ze-Intanethi, baphinde babheka umlando ukuze bathole okuyinqaba kokuxakile. Ngemuva kwalokho, bavotele abantu baseMelika nabaseBrithani abangama-4 279 ocwaningweni lwe-YouGov ukuthola la ma-10 (kulungile, 12, kufaka phakathi izibopho) amakhambi okuqwasha okumangalisa kunawo wonke. Imiphumela:

1. Ukuhlikihla inwax yenja emazinyweni akho

2. Ukudla ukudla kwasolwandle ngaphakathi ngaphambi kokulala

3. Ukuphuza umuthi oqukethe inyongo yengulube ethenjiwe

4. Ukuhlikihla amafutha e-dormouse / field wegundane ematheni ezinyawo zakho

5. Ukugcoba izinwele zakho ngensipho ephuzi

6 = Ukudla ulethisi othosiwe ngaphambi kokulala

6= Ukuphuza isiphuzo se-lettuce opium

8. Ukudla u-anyanisi oluhlaza ngaphambi kokulala

9. Ukhomba umbhede wakho enyakatho

10. Ukubuka ividiyo yomqhudelwano wephazili

11= Ukugoqa nokuqaqa izinzwane zakho

11= Ukuphuza isinamoni nobhanana netiye

Uma nje umcabango wokwenza noma iyiphi yalezo zinto ikwenza ube nesicanucanu, ufune ukushawa, noma wesabe uhlanga lwesintu, ungakhathazeki. Azikho kuzo eziwumqondo omuhle wokudambisa ukuqwasha, ngokusho kuka-Richard Shane, Ph.D., isazi sokulala sokuziphatha kanye nomsunguli we-Sleep Easily.

“Emsebenzini wami wokwelapha, angikawatholi amakhambi amaningi angajwayelekile ukuthi aphumelele,” kusho uShane. "Ezinye zalezo zibonelo zibukeka zingenampilo noma ziyingozi." Um, ungakusho futhi lokho.

UShane uthi kunezimbangela ezintathu ezehlukene zokuqwasha: 1) ukukhathazeka, ingcindezi, noma okunye ukungakhululeki ngokwengqondo / ngokomzwelo, 2) ukungakhululeki ngokomzimba, kanye no-3) ukungakhululeki kwemvelo, njengomsindo noma izinga lokushisa. (Lapha: ezinye izizathu ezingavamile zokuthi awukwazi ukulala.) Indlela engcono kakhulu yokunqoba noma yikuphi futhi konke lokhu ngokuzijwayeza inhlanzeko efanele yokulala-futhi asiqondile ukuxubha amazinyo ngaphambi kokulala.

Izeluleko Zokulala Ngenhlanzeko Yokulala

Ukuhlanzeka kokulala kungahle kubonakale kuyinto ehlobene kuphela nokwenzayo phakathi bed (okuyi-BTW, okufanele kube ukulala nobulili kuphela), kepha kuqala amahora ngaphambi kwalokho. UShane uncoma ukuthola okungenani imizuzu eyi-15 yokukhanya kwelanga usuku ngalunye, ukuzivocavoca umzimba (hhayi nje eduze nesikhathi sokulala), nokugwema i-caffeine kungakapheli amahora ayisithupha ulele, ukuze uqiniseke ukuthi usukulungele ukushayisa lapho isikhathi sokulala sijikeleza. (Nasi umhlahlandlela ophelele wokuhlela usuku lwakho lonke ukuze uthole ukuphumula okuhle kakhulu.)

Kusihlwa, gcina isivalo samahora amabili phakathi kwesidlo sakho sokugcina nokulala (kanye nokudla okungase kubangele ukungagayeki kahle), fiphalisa izibani endlini yakho noma ekamelweni lakho ihora noma ngaphezulu ngaphambi kokuba ushaye utshani, futhi unamathele emisebenzini epholile ngokushesha. pre-snooze (njengalezi yoga elula noma ukuzindla). Futhi i-puh-lease stop scrolling through IG in bed-the blue-white light ekhishwa izikrini zedivayisi (i-laptop yakho, i-TV, ifoni) ingaxubana nokukhiqizwa kwengqondo yakho kwe-melatonin, i-hormone yokulala, kusho uShane. (Okuwukuphela kokungahle kube yiNapflix, uhlelo lwevidiyo olwenzelwe ukukulala.)

Ucabanga ukuthi ungabamba ngempelasonto? Hhayi ngokushesha. Ukulala kuze kube ngu-2 ntambama ngezimpelasonto akuwona umqondo omuhle-noma ngabe ufuna kabi kangakanani-ngoba kuphonsa iwashi lomzimba wakho esimeni esifanele. (Olunye ucwaningo luye lwathola nokuthi amashejuli okulala angajwayelekile axhumene nezinkinga ezibucayi zezempilo.) UShane uncoma ukulandela uhlelo olujwayelekile lokulala ngoba kwenza kube lula ukulala.

Uzizwa sengathi uhlola wonke amabhokisi kodwa namanje awukwazi ukusnuza? Zama lobu buqili: Uma unengcindezi, kungenzeka ucindezele ulimi lwakho ophahleni lomlomo wakho, njengendlela "yokuqinisa" ingcindezi, kusho uShane. Esikhundleni salokho, vumela ulimi lwakho lukhululeke futhi luthambe. Vumela ukuthi kuphole noma kuphi emlonyeni wakho, noma uthinte kancane uphahla lomlomo wakho noma amazinyo akho-ungacindezeli nje.

"Ulimi lwakho lungumshintshi ohlelweni lwakho lwezinzwa," kusho uShane. "Ukuvumela ulimi lwakho ukuthi luzolile kungasiza uphumule ingqondo, imizwelo, nomzimba wakho, ululaze ukulala."

Noma yini oyenzayo, ngicela ungangcolisi izibilini ze-slug noma ama-potar boar.

Buyekeza kwe-