Yintoni Ubudlelwane Phakathi Kokulala Nokuxinezeleka?
Ngaba ulala ngokwaneleyo? Amathuba kukuba, impendulo yalo mbuzo kukuba 'cha'. Yaye ukuba ufumanisa ukuba awufumani ukulala ngokwaneleyo, awuyedwa. Kwi-survey yelizwe yokulala, aba-40% abaphenduliyo bathi abafumani inani elinconywayo lokulala. Ngokwe-survey yophando eqhutywe kule ndawo (phakathi kwesampuli, mhlawumbi, abo bagxininiswe), baphendule abangaphezu kwe-10 000 abaphenduliweyo, malunga ne-3 kwabangu-4 bahamba ngaphantsi kwee-8 ezicetywayo ngeeyure.
Okudibanisa ngakumbi, 1 kwi-4 bafumana iiyure ezingama-5 okanye ngaphantsi-inqanaba elingababeka engozini enkulu yeengxaki zempilo kunye neengozi zemoto. Kutheni iingxaki zokulala?
Ukunyamezela kwakho nokulala
Xa ufumana isongelo esicatshulwayo (umzimba okanye wengqondo, okwenene okanye ucinga), ukuphendula komzimba wakho kuphazamiseka, kudala ukutshintsha kwezinto eziphathekayo kuquka ukuphefumula okungapheliyo; ukukhululwa kwe-adrenaline, i- cortisol kunye nezinye iikhemikhali ezinikezela ngamandla; kunye nezinye iinguqu ezikuvumela ukuba ulwa okanye ubalekele kwingozi. Ekubeni ukulwa kunye nokusebenza zimbini iimpendulo ezingafanelekanga kwiinkoliso ezininzi esibhekana nazo kubomi banamhlanje ( ukuqhuma kweendlela , abasebenzi abanobuchule , ukuxabana kobudlelwane, njl njl), impendulo yokulwa okanye ye-flight ayikho impendulo engcono namhlanje iimfuno, kodwa kubangelwa ukuba kubekho amaxesha amaninzi ngemini kwiimeko ezininzi. Xa le mpendulo yoxinzelelo iqhutyelwa kwaye ingasombululi ngokuphumla , unokuphelisa uxinzelelo olungapheliyo , apho umzimba wakho uhlala kwindawo ehlala egxininisekile, kaninzi ngaphandle kokuba uqaphele.
Njengoko unokucinga, oku kunokwenza kube nzima ukulala, kwaye kungenakuphumula xa kufike ngoku.
Ukulala nokuHluma
Ngaba 'ulahlekelwa ukulala phezu' into exinezelayo? Uninzi lwethu luye lwafumana ukulahlekelwa bubuthongo ngenxa yokuxinzelela imeko ubuncinane kanye okanye kabini. Abantu abaninzi bafumana ukuba kunzima ukuza kubuthwa ngenxa yokuba bahlanjululwa , okanye bafumana bevuka ebusuku phakathi kokujikeleza kokulala, ukunyamezela kwabo kubangelwa ukuhlanjululwa okwenziwe, kwaye abakwazi ukubuyela ngokulala ngokukhawuleza.
Abantu abalele kunye nabahle
Ngokucacileyo, abantu abaxakeke kakhulu banokuba neengxaki zokulala ngokwaneleyo ngenxa yokuba benganiki ixesha elaneleyo kulo msebenzi. (Ukuba awuyibeki eceleni ubuncinane iiyure ezili-8 zokulala, awukwazi ukumangaliswa xa uhlala ungaphantsi kweeyure eziyi-8!) Ukongezelela, ukuxakeka kakhulu , kwakhona, kunokubangela ukuba uphendule, kwaye siyazi ukuba kunokukhokelela kuyo!
Ezinye izithintelo zokulala
Akukho zonke iingxaki zokulala ezibangelwa ngqo okanye ngokupheleleyo ukuxinezeleka. Utshintsho oluthile lwe-hormonal oluza ukuphuma kwesisu okanye nokuba ukuguga ngokwemvelo kunokuguqula iipatheni zokulala. Amanye amayeza anokuba nemiphumo yokulala. I-caffeine , utywala kunye nezinye izinto esizidlayo kunokuchaphazela nokulala. Kwaye izifo ezithile kunye nokuphazamiseka kunokwenza ukuba ubuthongo bunzima (njengeziphazamiso ezizisa intlungu engapheliyo, ngokuqinisekileyo inokuphazamisa ubuthongo!). Ukuba uzama iingcebiso ezinxulumene nokulawulwa kwengcinezelo kwaye ufumanisa ukuba ubuthongo bakho abuzange buphucule, kufuneka uqhagamshelane nodokotela wakho ukuze ubone ukuba enye yezi zizathu zingathinta ukulala kwakho.
Ulawulo lweengxaki zokulala
Ukuba iingxaki zakho zokulala zibangelwe ngokukodwa ukuxinezeleka okanye iziphumo zoxinzelelo , ubuthongo kufuneka bufike ngokulula ngokwamacebo athile okulawula uxinzelelo.
Ngaphambi kokuba- ukucamngca ukulala, umzekelo, unokukhulula umzimba, ucime ukuphendula kwengcinezelo, uze ulale ngokulula. (Ukuze ufumane ulwazi oluthe vetshe, jonga eli nqaku malunga nendlela yokucamngca .) Ukuchithwa phantsi kwexesha elixakekileyo akunakunciphisa kuphela uxinzelelo (oluya kunciphisa i-hormone yokucindezeleka) kodwa kunokukhulula ixesha elingakumbi lokulala. Ukusebenzisa ukuphefumla okulula kunokunciphisa uxinzelelo kunye nokuxhatshazwa emzimbeni, izinga lokunciphisa i-hormone, kunye nokunceda ubuthongo buza lula. (Jonga oku kuphefumlweni ukuphefumula .) Jonga eli nqaku malunga nolwahlulo olupheleleyo ngakumbi lokulawula uxinzelelo lokulala , kwaye ufunde kabanzi malunga neenzuzo zokulala ubusuku obuhle.