Izizathu, Iimpembelelo, Ukuthintela nokuLawula iNdawo yokuLoba
Ngaba ulala ngokwaneleyo? Ukuba unabantu abaninzi, awukho mntu ulala ukulala. Ngokwe-poll yokulala yabantu abayi-15 000 abaphenduliweyo kule ndawo, malunga nesiqingatha bafumana iiyure ezithandathu okanye iimbalwa zokulala ngobusuku bonke-obuya kubabeka kwindawo yokulala yokulala.
Iimiphumo zoLondolozo lokulala
Ukuba ufunda oku kwaye ufumane ukulala okungaphantsi kunokuba unqwenela ukuba ubusuku bokugqibela, unokufumana unxinzelelo ngakumbi kunokuba unakho.
Izifundo zobuthongo zibonisa ukuba abo bafumana ngaphantsi kwe-7.5 ukuya kwii-8.5 iiyure nganye ubusuku busenokusebenza phantsi kosila lokulala-kwaye banokuzithobela ezi zinto zilandelayo nangaphezulu:
- Unomdla wokumodareyitha ukukhubazeka kwengqondo
- Ukukhubazeka kwezakhono
- Ukukhathazeka ngokomzwelo
- Ukutyeba kwakho
- Ukuzikhusela komzimba
Ukuxinezeleka nokulala
Ngaphandle nje kokukhathala kulo lonke usuku, ukufumana ubuthongo obaneleyo kungenza umbala wakho usuku lonke kwaye ngokugqithiseleyo, kodwa ngokugqithiseleyo, kudala uxinzelelo olungakumbi. Uninzi lwezi zinto lunokubangela uxinzelelo olukhulu:
- Ukuba ungaphantsi kwengqondo ngokukhawuleza emsebenzini kungakuphazamisa ukusebenza kwakho kwaye kungabangela iingxaki emsebenzini.
- Ukugula ngakumbi kukubeka phantsi kwengcinezelo kunye noxinzelelo olongezelelweyo.
- Ukufumana ukuchukumiseka kwengqondo kunokubangela ukungqubuzana nabasebenzi, abantakwabo kunye nabahlobo.
- Ukuba ulungelelaniso lwezingozi ngokusobala kunezingozi zazo.
Ukulwa noLondolozo lokulala
Ukuba ufumanisa ukuba ufuna ukulala ngobusuku obude-kwaye ukujonga ngokunyanisekileyo kwindlela yakho yokuphila kubonisa ukuba ukungabikho kokulala ngokwaneleyo kuyinto eqhelekileyo, -kufuneka kwenziwe utshintsho.
Ungazama enye okanye ngaphezulu kwezi zinto zilandelayo:
- Fumana ixesha elingakumbi lokulala. Ngokuqhelekileyo imbangela yobunzima bokulala ilula ngokucwangcisa. Kunzima ukufumana ixesha lezinto zonke esizenzayo kule mihla, kwaye ukulala kudla ngokuba yinto yokuqala kwishedyuli yethu ebingelela xa sixakeke kakhulu. Jonga ezi zicwangciso zobomi bokufumana ibhalansi engcono.
- Yakha imikhuba yokukhuthaza ukulala. Ngamanye amaxesha sinemikhwa kwindlela esiphila ngayo ekwazi ukuxhathisa ubuthongo bethu ngaphandle kokuyiqonda. Yingakho ukwakha imikhuba engcono yokulala kwishedyuli somntu kubaluleke kakhulu kwaye iphumelele ekukhuselweni kokulala kokulala.
- Ukuhlakulela isimo sengqondo sokulala. Ukuba ufumene ulahlekelwa ubuthongo ngenxa yongquzulwano okanye uxinzelelo ojongene nayo ebomini, awukho yedwa-ininzi lethu siye sahlala ngelo xesha. Zama ukucamngca ngengqondo okanye enye yezi zicwangciso ukucima ingqondo yakho .
- Ukulawula uxinzelelo ebomini bakho. Ngamanye amaxesha uxinzelelo oluqhelekileyo oluchaphazela ukulala kwethu-iimpendulo zomzimba wethu ziyashukunyiswa, kwaye zihlala ziphazamisekile, kwaye iinkqubo zethu zomzimba ziphuma ngaphandle, zibangele iingxaki zokulala.
UkuLawula Ukulala Kwangoku
Iingcebiso zangaphambili zizo zonke iinketho ezifanelekileyo zokwenza ukuzibophelela ukuzinyamekela nokwenza utshintsho ukuqinisekisa ukuba ulala ngokwaneleyo. Ukufumana ukulala ngokwaneleyo ebusuku kunokuchaphazela ubomi bakho kunye neengcinezelo ngeendlela ezininzi. Nangona kunjalo, ukuba udinga uncedo oluziva ulumkile okwangoku, kwaye ufuna uncedo ekulawuleni imiphumo yokulahlwa kokulala ngokukhawuleza, ezi zilandelayo zihlanu ziyakunceda:
- Phuza itiye le peppermint. Uyakuvuyela ukwazi ukuba uphando lwe-aromatherapy lubonisa ukuba isiphunga sesinti sinokukunceda ekuqinisekiseni ubuchule bakho besikhashana. Ukusela itiye ye-peppermint yindlela ephakamileyo yokuvuselela umzimba wakho nengqondo, kwaye ungayiphuza i-caffeine-ezamahala kwimini emva koko i-caffeine ayiphazamisi ukulala kwakho namhlanje ebusuku.
- Yenza usebenze ngokukhawuleza. Ukuba uthatha uhambo olukhawulezayo okanye ufumane ezinye iindlela zokufumana ukuqhuma okukhawulezayo (okanye ngaphezulu, ukuba unayo ixesha), kufuneka ufumane ukugqithiswa kwama-endorphin ukuphakamisa isimo sakho sengqondo, kunye nokuxhamla kwamandla ukukunceda ufike ngosuku .
- Thatha i-nap yamandla . Ngethuba nje xa ubeka i-alamu kwaye ungalali ixesha elide, i- nap yamandla ingaba isisombululo esikhulu sokukunceda ufikelele emini emini.
- Mamela umculo . Izifundo zomculo unyango ziye zafumanisa ukuba umculo unokuchaphazela i-physiology yakho-ukuphula umculo weetemesi esheshayo kunokunyusa izinga lentliziyo kwaye kukunceda uzive unamandla. Ukudlala umculo othile wokuphucula kuyindlela elula yokuzivusa ekuphumeni kwakho kwexesha lesidlo okanye nanini na ukuba ungayifumana.
- Yidla kakuhle. Ukulwa nemiphumo yokulala ebuthongweni lwakho, kwaye ukubonelela umzimba wakho ngefuthe elifanelekileyo, qi niseka ukuba uzondla ngokwakho ukutya okunomsoco kunye nokutya okutyiwayo namhlanje ukuze ungazitholi ukubandakanyeka kwintlupheko yeshukela kunye nokunyanzela ukulala .
Ezi ngcebiso azithatha indawo yokulala ubusuku obuhle, kodwa zincinci ukulawula okungcono ukulala. Zizame, kwaye uzimisele ukulala ngokubhetele kwixesha elizayo, kwaye uya kuvuyisa.
> Imithombo:
> IBollinger T, iBollinger A, iOster H, uSolbach W. Ukulala, ukhuseleko, kunye nee-Clock Circadian: I-Model Mechanism. IGerontology. Fe bruwari 3, 2010.
> O'Brien LM. Iimpembelelo ze-neurocognitive zokuphazamiseka kokulala ebantwaneni nakwishumi elivisayo. Iiklinikhi zeNtsholongwane yaseMntla Melika kunye neNtsholongwane . Oktobha 2009.
> Patel SR. Ukunciphisa ubuthongo njengobungozi obuthakathaka. Ukuhlaziywa kwesisindo . Novemba 10, 2010.