Izinzuzo zokulala kunye nePower Nap
Kutheni i-Power Nap? Iinkcukacha ngokulala
Ngexa abantwana abancinci bebetha ngokuhlwa, i nkcubeko yethu iyaqhwabalala phakathi kwemini yokulala; Nangona kunjalo, nakwabo bafumana ukulala ngokwaneleyo (kodwa ngokukodwa kulabo abangenayo), abaninzi abantu banokunyuka kokunyuka kokulala ngenxa yemini, malunga neeyure eziyi-8 emva kokuvuka. Kwaye uphando lubonisa ukuba unokwenza uqaphile ngakumbi, unciphise uxinzelelo, kwaye uphucule ukusebenza kwengqondo kunye ne-nap.
Ubusuku bemizuzu emininzi, okanye i-'fowuni yamandla ', kuthetha ukunyamezela, ukunyanzeliswa kwengcinezelo, ixesha elingcono lokuphendula, ukufunda okwandayo, ukusebenza kakuhle, kunye nempilo engcono. Nantsi oku kufuneka ukwazi malunga neenzuzo zokulala kunye nokuba unomnxeba onamandla unokukunceda njani!
Unokulala Kangakanani?
Uninzi lweengcali ziyavuma ukuba umzimba udinga iiyure ezili-7 ukuya ku-9 zokulala ngosuku, ngokuxhomekeka kwizinto zobuqu kunye nemfuza. Olunye uphando lubonisa ukuba iiyure ezingama-6 okanye ngaphantsi kweethathu zibeka umngcipheko wengozi yemoto. (Okuthakazelisayo, ubuthongo obuninzi - ngaphezu kweeyure eziyi-9 - okunokwenzakalisa empilweni yakho; uphando lubonisa ukuba abo balele ngaphezu kweeyure ezili-9 ngosuku abahlali ngokukhawuleza kunye ne-8-yeeyure zokulala!)
Iimiphumo zokulala ezingekho
Ukulala kuqokelela; Ukuba ulahlekelwa ukulala ngolunye usuku, uvakalelwa kukuba lilandelayo. Ukuba ulahlekelwa ubuthongo obaneleyo iintsuku eziliqela ngokulandelana, uyakha 'ukulahleka kokulala', okuphazamisa oku kulandelayo:
- Ixesha lokuphendula
- U kugweba
- Umbono
- Ukusetyenziswa kolwazi
- Imemori yesikhashana
- Ukusebenza
- Isizathu
- Ukunyamekela
- Umonde
Abantu abakhathazekile banamava amaninzi, ukuziphatha okubi, ukutshiswa kunye nokuxinezeleka.
Inzuzo yePower Nap
Izifundo zibonisa ukuba imizuzu engama-20 yokulala emva kwemini inika ukuphumla okungaphezulu kwemizuzu engama-20 ukulala ekuseni (nangona iiyure zokugqibela zokulala zasekuseni zifumana inzuzo ekhethekileyo yazo).
Umzimba ubonakala ulungiselelwe oku, njengoko amaninzi abantu ngokusemzimbeni anxinekile emini, malunga neeyure eziyi-8 emva kokuvuka.
Ndifanele Ndilale Kangakanani?
Xa ulala uhamba kwiinqanaba ezahlukeneyo zokulala, ezaziwa ndawonye njengomjikelezo wokulala. Ezi zigaba ziquka ubuthongo bokulala, ubuthongo obukhulu (okukholelwa ukuba yinqanaba apho umzimba ulungisa khona), kunye nokulala kwamehlo okulala, okanye ukulala kwe-REM (ngexesha apho ingqondo ilungiswa khona).
Iingcali ezininzi zicebisa ukugcina i-nap phakathi kwemizuzu engama-15 no-30, njengoko ukulala ixesha elide kukungena kwiinqanaba zokulala, apho kunzima khona ukuvusa. Kwakhona, i-naps emide ingenza kube nzima ukulala ebusuku, ingakumbi ukuba ukulala kwakho kokulala kuncinci. Nangona kunjalo, uphando lubonisile ukuba i-hora yama-1 inemiphumo eminye yokubuyisela ngaphezulu kunomzuzu ongama-30, kuquka ukuphucula okukhulu ekusebenzeni kwengcamango. Inqakrazo yokuthatha ixesha elide ufumane ingqiqo yexesha lakho lokulala, kwaye uzama ukuvusa ekupheleni komjikelezo wokulala. (Ngokwenene kuninzi ukuphazanyiswa komjikelezo wokulala owenza u-groggy, kunokuba ufunde ubuthongo obunzulu.)
Njengoko kukho ubuqili kunye nokuqhafaza kwixesha elide lokulala, unokufuna ukuvumela ishedyuli yakho inqume: ukuba unemizuzu engama-15 kuphela, uthabathe!
Kodwa ukuba unokusebenza nge-hora ye-hora, unokwenza ngokufanelekileyo ukugqiba umjikelo wokulala, nokuba uthetha ukulala okungenani ebusuku. Ukuba unemizuzu engama-5 kuphela, vala amehlo akho; Kuze kubekho ukuphumla okufutshane kukunciphisa uxinzelelo kwaye kukunceda ukhulule okuncane, oku kunokukunika amandla amaninzi ukugqiba imisebenzi yosuku lwakho. Kodwa musa ukudibanisa ukuphumla okufutshane kunye ne-microsleep.
Iingcebiso KwiNtshontsho Engakumbi
Ukuba ufuna ukufumana ubuthongo obuninzi, kunye neenzuzo zezempilo ezihamba ngokulala ngokwaneleyo, nakhu izicebiso ezithile zokulala ngokugqithiseleyo kwaye ulale ebusuku:
- Gwema i- cafeine emva kwe-3pm. Kuyinto ekhuthazayo engaphazamisa ubuthongo bakho kwaye uhlale kwindlela yakho ixesha elide kunokuba ucinge; Ubomi bemizuzu yesine ukuya ezintandathu!
- Ukuba awufuni ukulala ixesha elide, setha i-alamu.
- Ukuba awunaso ixesha lokumnatha kwamanzi, okanye ungaziva ukhululekile emini, zama ukucamngca ; inika umzimba wakho ukuphumla kwaye ivelise amaza eengqondo ephosakeleyo afana nokulala.
Funda ngakumbi malunga nendlela yokulala esemgangathweni xa ugxininisekile, kunye nendlela yokufumana ubuthongo obunempilo ngokubanzi.
Imithombo:
UHamilton NA, uCatley D, uKarlson C. Ukulala nokuphendula okuchaphazelayo uxinzelelo kunye nentlungu. Psychology yezeMpilo. Ngo-Meyi 2007. UHamilton NA, uCatley D, uKarlson C. Ukuphulukana nokukwazi ukwenza izinto ezintsha zokukhumbula ngaphandle kokulala. I-Nature Neuroscience . UMatshi 10, 2007.
Hayashi M, Watanabe M, Hori T. Imiphumo ye-nap min ye-20 ngemini-ntambama ngeemeko, ukusebenza kunye nomsebenzi we-EEG. I-Clinical Neurophysiology. NgoFebruwari 1999.
Kingshott RN, Cowan JO, Jones DR, Flannery EM, Smith AD, Herbison GP, Taylor DR. Indima yokuphefumula ukulala, ukulala emini, kunye nokusebenza kakubi kwimpazamo yokuhamba kwezimoto-ukuhlolwa kwetyala. Ukulala Nokuphefumula. Juni 2004.
Varkevisser M, Kerkhof GA. Ukulahla okungapheliyo nokusebenza kwi-24-h rhoqo yokufunda rhoqo. Umbhalo woPhando loButhongo . Matshi 2005.