Awulali Ngokwanele, kusho i-CDC

-Delile

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Ingxenye yesithathu yabantu baseMelika ayilali ngokwanele, ngokusho kombiko omusha weCenters for Disease Control and Prevention (CDC). I-shocker enkulu. Phakathi kokudubula lokho kukhushulwa okukhulu emsebenzini nokuthola inani lemali yakho ku-ClassPass, ngubani onesikhathi samahora ayisikhombisa agcwele, noma kunjalo?

"Isizathu esikhulu kunazo zonke ukuthi abantu abakuthandi ukulala," kusho uJanet Kennedy, Ph.D., isazi sokusebenza kwengqondo emitholampilo esigxile ekwelapheni izinkinga zokulala. "Abantu bayaziqhenya ngokuba nefilosofi ethi 'Ngizolala uma sengifile', kepha ukulala kukuvumela ukuthi ukhiqize futhi ube nempilo ngokuhamba kwesikhathi."

Lo mbiko wawuhlanganisa inhlolovo yabantu baseMelika abangaphezu kuka-400 000 futhi wathola ukuthi abantu abangamaphesenti angu-35 balala ngaphansi kwamahora ayisikhombisa, okwandisa ingozi yabo yezifo eziningi ezinjengokukhuluphala, umfutho wegazi ophakeme, isifo senhliziyo, isifo sikashukela, unhlangothi, ukucindezeleka nokucindezeleka. ngisho nokufa. Yikes.

Lapho ugxila kakhulu empumelelweni, iba kubi kakhulu. "Izidingo zokukhiqiza ziphezulu kakhulu, futhi abantu baxhumeke kumadivayisi okwenza umsebenzi nezinhloso zomphakathi ubusuku nemini," kusho uKennedy. "Leyo mingcele isihlakazekile, futhi iqeda izinga lokulala nobuningi." (Bheka: Ukusetshenziswa Kwezokuxhumana Kwezokuxhumana Kwenza Iphethini Yethu Yokulala.) Futhi, ngemva kosuku olude lokuhlala kwezokuthutha, emihlanganweni, namahora okuzijabulisa, umzimba wakho usuke ungekho kahle. ngomumo ukulala.

Bona, kumayelana nokuzivumela ukuthi uguqukele kuleso simo esimatasa kakhulu uye kokukhululeka kakhudlwana. "Setha i-alamu ekukhumbuza ukuthi unqamule ngaphambi kokulala," kusho uKennedy. Ngemuva kwalokho, zama i-yoga elula noma elula ukusiza ukukuncisha ubuthongo. (Sithanda lezi zindlela zokuphumula ze-yoga.)

Futhi uma udinga ngempela ukuhlala uxhumekile ngesizathu esisodwa noma esinye, qiniseka ukuthi unciphisa ukukhanya okuluhlaza okwesibhakabhaka okukhishwa ifoni yakho nesikrini sekhompyutha. (Lolu hlobo lokukhanya lutshela umzimba wakho ukuthi uyeke ukukhiqiza i-melatonin, ihomoni ekwenza uzizwe ulele.) Izinhlelo zokusebenza ezifana ne-f.lux zilungisa ukukhanya kwezikrini zakho ngokusekelwe esikhathini sosuku, okusho ukuthi uzothola umbala osagolide kakhulu ngokuhwalala. amahora angeke aqede iphethini yakho yokulala.

Nokho, ekugcineni akukho lutho olungcono kunokuzinikeza indawo yokulala evamile, kusho uKennedy. "Umshini womsindo omhlophe, incwadi endala, namanye amashidi amahle angukhiye," usho njalo. Usebenza kahle kakhulu uma usebenzisa ithangi eligcwele, ngakho tshala imali eningi ebusuku futhi uzokwazi ukutshala imali eyengeziwe emini.

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