Iingxaki Zokulala Neengxaki
Ingcali yokulala eYunivesithi yaseMichigan, uDkt. Beth Malow, uthe izibini ezitshatileyo zichitha phantse enye yesithathu yobomi babo belele ndawonye.
Ukhuthaza izibini ezitshatileyo ukuba zibambe. Iingcali ezininzi zomtshato zikholelwa ukuba ukulala ngokuthula kunokugcina umtshato uphilile .
Kutheni Ukwabelana Ngebhedi?
Kutheni abantu belana nombhede kunye nomlingane ukuba balala kangcono xa bengenalo?
Ngokuqhelekileyo, impendulo kukuba nangona ungafumani ukulala ubusuku obuhle, ufumana induduzo kunye nobudlelwane obusondeleyo bokulala.
Kuthiwani Ukuba Awukwazi Ukulala Ngokuhle?
Kuthekani ukuba awukwazi ukulala kakuhle neqabane lakho? AWUKHO wedwa.
Abantu abaninzi abatshatileyo baneengxaki zokulala kunye. Ukuba unobunzima bokulala ubusuku obuhle ngenxa yokuziphatha komlingane wakho, ukufumana imibhede emibili okanye kwimeko yokuhlutha, izindlu zokulala ezihlukeneyo zingaba sisisombululo esihle.
Ukulala kunye neTatisti
Ngokwenziwe ngophando luka-2001 yi-National Sleep Foundation, ngaphezu kwesinye kwishumi (12%) abaseMerika abatshatileyo balala bodwa. Ukongezelela, "Ukwaneliseka komtshato ongaphantsi kuchaphazela imilinganiselo yokulala ngokwe-poll.
Phantse isiqingatha sabo abaneliseko olungaphantsi komtshato (47%) bathi balele ngaphantsi kweeminyaka emihlanu edlulileyo kwaye ngaphezulu kwekota-zintathu banokufumana ingxaki yokulala kunabo abanobatshato babo abatshatayo (77% vs 69 %). "
Akukho mntu wamangaliswa kukuba, i-poll ibonise kwakhona ukuba kukho iingxaki zokulala kwiimakhaya nabantwana. "Abantu abatshatileyo nabantwana abaphakathi kokulala ngaphantsi kweveki kunabantwana abangenabantwana (6.7 vs. 7.2 iiyure / ubusuku), kunye nabantu abangabantwana abangenawo abantwana (7.1 hrs.)
Abantu abangaphezu kweyedwa kwabadala abathathu abatshatileyo (12%) kunye neengxelo zabantwana ngokulala nomntwana; Uninzi lwabantu abadala (81%) libika ingxaki yokulala. "
Izizathu Zengxaki Zokulala
Nazi iimeko ezingabangela iingxaki zokulala ezibini.
- Ukungavumelani malunga nokuba ngubani ofumana kwicala lombhede
- Ukuhlukana kwezikhundla zokulala
- Ukushisa kwegumbi
- Ukubamba okanye ukungahambi
- Iifayili zephepha
- Alarms
- Tossing and turning
- Amazinyo agaya
- Umgangatho wokuzola
- Ukunyuka phakathi kobusuku
- Ubungakanani bhedeni
- Ukuqina kombhede
- Ukulingana
- Ukuvula ifestile
- Ukulala nabantwana okanye izilwanyana
- Iingqungquthela
- Ukulala ngomsindo
- Ukulala
- Inani lemithwalo
- Inani leengubo
- Isisu se-Arousal syndrome
- Ixesha lokulala
- Xa uvuka ekuseni
- Ukungabikho
Indawo yokulala
Xa ulala ndawonye, ezininzi iingcali zokulala zincoma ukuba "ukucoca." Esi sidima sokulala apho abantu balala khona bafana ndawonye njengeipuni. Esi sikhundla sokulala sikholwa ukuba sandise ubudlelwane obusondelene noxinzelelo oluphantsi.
Ngamanye amaxesha abantu bayakhathazeka ngenxa yokuba iqabane labo lilele kumqolo wabo okanye libonakala lide kumbhede. Musa ukusilela kwizigqibo.
Nangona izikhundla zokulala zingabhenela ebomvu emtshatweni, iingcali zithi akukho "ezilungileyo" okanye "ezimbi" izikhundla zokulala emtshatweni.
UJohn Dittami: "Kwimeko yam, mna kunye nam kunye nathi siza kuchitha ixesha sithetha kunye okanye sikhohlela ngaphambi kokulala, kodwa emva kwemizuzu engama-10 okanye kwemizuzu eyi-15, uphendukela, kwaye ndaphenduka, kwaye ngamnye sizakhela iziqu zethu ezihlukeneyo.
Ndiyazi ukuba ndiyakhwala, ngoko oku kunceda kuncinci. Izikhuselo ezihlukeneyo zifana neenguqu zethu zoxolo. "
Umthombo: Corrie Pikul. "Ziziphi Iingcali Zokulala Zenza Ukuphumla Kokuhle Kwebusuku." Oprah.com.
Isixazululo esihle kakhulu: Ukunciphisa
Ngoko wenzenjani ukuba unokhetho olukhethileyo lokulala? Fumana iindlela zokunciphisa. Ukuba loo nto ayisebenzi, yibani ngenyameko kwaye nicinge ngamagumbi okulala ahlukeneyo okanye iibhedi ezimbini.
Amagumbi okulala ahlukeneyo okanye iibhedi ezinamawele angasindisa umtshato wakho. Xa izibini kuqala ziqala ukulala kunye, zikulungele ukunikela ngeduduzo ukuba zivelele kumlingane wazo. Emva kweminyaka engamahlanu okanye ngaphezulu, abantu abaninzi bafuna ukulala ubusuku obuhle kwakhona.