Umxholo wenqaku
Ukulala kubaluleke kakhulu kwimpilo yethu. Nangona kunjalo, kubomi banamhlanje obuxakekileyo, ukulala kudla ngokuba yeyona nto iphambili kuluhlu lwemikhwa esempilweni yokuzincama.
Le yindlela yokuziphatha engalunganga kuba ukulala ngokwaneleyo kubaluleke kakhulu empilweni njengokutya ukutya okunempilo kunye nokwenza umthambo owaneleyo. Ukongezelela, uphando lugxininisa ukuba ukuphuthelwa kubangela ubunzima.
"Zingaphi iiyure esimele silale ngazo yonke imihla", "zingaphi iiyure esifanele silale kwiminyaka emingaphi", "liliphi ixesha elaneleyo lokulala"? Unokufunda iimpendulo kwimibuzo yakho ngokufunda lonke inqaku.
Ukulala okusemgangathweni sisiseko sempilo
Ukulala lixesha elibalulekileyo lokuphumla umzimba nengqondo. Enyanisweni, umzimba wethu usaqhubeka usebenza ngoxa silele.
Ngexesha lokulala, umzimba wethu uyakha izihlunu kwakhona kwaye ucoca amacwecwe ayingozi kunye nenkunkuma eveliswa engqondweni. Ezi ziinkqubo ezibalulekileyo ezigcina ingqondo nomzimba usebenza ngokufanelekileyo.
Ingqondo isebenza kwaye iphendule kwiimvakalelo ezibalulekileyo kunye namava osuku kwaye irekhode kwiinkumbulo. Kwakhona ubuthongo buyimfuneko ukuze silawule iimvakalelo zethu.
Ukulala nje ubusuku obunye kunokunyusa iimpendulo zethu zeemvakalelo ngama-60%.
Ukulala kakubi kwenza kube nzima ukuba umzimba ulawule imisebenzi ebalulekileyo efana nokulawula ukutya, amajoni omzimba, umsebenzi we-metabolic kunye nokugcina ubunzima bomzimba obuqhelekileyo.
Ukulala kudlala indima ebalulekileyo ekulawuleni isigqi se-circadian, ngamanye amazwi, iwotshi yangaphakathi yomzimba.
Le wotshi yangaphakathi isebenza kwishedyuli emalunga neeyure ezingama-24 kwaye ilawula xa sivuka naxa silala.
Inceda ukulawula iimeko ezifana ne-metabolism, umsebenzi we-immune, kunye nokuvuvukala.
Ukungalali ngokwaneleyo, ukulala ngeeyure ezingaqhelekanga zemini, kunye nokuvezwa kukukhanya okuqaqambileyo ebusuku kuphazamisa le wotshi yangaphakathi kunye neenkqubo ezininzi ezilawulayo.
Usenokucinga ukuba uphumla kakhulu kwaye utye ukutya okusempilweni, kodwa ukuba akulalanga kakuhle kwaye ngokwaneleyo, azinantsingiselo xa zizodwa.
Kuba ukulala kakuhle kubalulekile kwimiba emininzi yezempilo, kufuneka wenze ukulala okukumgangatho ophezulu kube yeyona nto iphambili busuku ngabunye.
Ziziphi iziphumo ezibi zokungalali ngokwaneleyo?
Kuqikelelwa ukuba malunga nesinye kwisithathu sabantu abadala kunye nesibini kwisithathu sabafundi bezikolo eziphakamileyo abalali ngokwaneleyo ubusuku ngabunye.
Ngelishwa, ukungalali ngokwaneleyo kunokwenza umzimba uzive udiniwe, kodwa kunokwenza umonakalo omkhulu kunokulunga.
Ukuba awulali, amandla akho okwenza izigqibo ezifanelekileyo ayancipha kwaye kunokwenzeka ukuba ube sengozini yemoto okanye ufe ngaphambi kwexesha.
Oku kugxininisa inyani yokuba ukungalali ngokwaneleyo kunokwenzakalisa ukusebenza kwengqondo.
Olunye uphononongo lwafumanisa ukuba ukulala iiyure ezintlanu kuphela ngobusuku, ubusuku obuninzi ngokulandelelana, kunciphisa ukusebenza kwengqondo njengokusela isiselo esinomxholo wotywala we-0.06.
Nangona kunjalo, ukungalali ngokwaneleyo kunciphisa imveliso emsebenzini. Okubi kakhulu, ukungalali kakuhle okanye ukungalali ngokwaneleyo kwandisa umngcipheko wokuba nezifo ezingapheliyo ezifana nokutyeba, isifo sentliziyo okanye isifo seswekile.
Zingaphi iiyure onokuthi ulale kwiyiphi iminyaka?
Umntu ngamnye uneemfuno kunye nezinto azikhethayo, kodwa impendulo yokuba sifuna ukulala kangakanani ayahlukanga. Ubungakanani bokulala obufunekayo ebusuku buxhomekeke ubukhulu becala bubudala. Iingcebiso ezisemthethweni zobude bexesha lokulala ngokwamaqela obudala zezi zilandelayo:
Abantu abadala abadala (i-65 + iminyaka): iiyure ze-7-8
Abantu abadala (iminyaka eyi-18-64): iiyure ze-7-9
Ulutsha (iminyaka eyi-14-17): iiyure ze-8-10
Abantwana besikolo (iminyaka eyi-6-13): iiyure ze-9-11
Abantwana besikolo samabanga aphantsi (iminyaka emi-3-5): iiyure eziyi-10-13
Iintsana (iminyaka eyi-1-2): iiyure eziyi-11-14
Iintsana (iinyanga ezi-4-11): iiyure eziyi-12-15
Ukuzalwa okusandul 'ukuzalwa (iinyanga ezi-0-3): iiyure ze-14-17
Nangona kunjalo, abanye abantu banokufuna ukulala okungaphezulu okanye ngaphantsi kunokuba kucetyiswa, kuxhomekeke kwezi zinto zilandelayo.
Imfuza
I-Genetics sisigqibo sokuba zingaphi iiyure zokulala esizifunayo ngobusuku. Olunye uguquko lwemfuza lunokuchaphazela indlela esifuna ukulala ngayo, leliphi ixesha lemini esikhetha ukulala ngalo, nendlela esisabela ngayo xa siphuthelwa.
Umzekelo, abo banenguqu ethile yemfuza abayidingi umyinge weeyure ezisibhozo zokulala ebusuku, iiyure ezintandathu zokulala zanele kubo.
Kwaye abantu abaphethe ezinye iinguqulelo zemfuza bachatshazelwa kakubi kakhulu kukuphuthelwa okanye ukulala ngokunzulu.
Ngelishwa, imizila yemfuza yakho asiyonto onokuyitshintsha, yaye ukuba unolunye lwezi nguqulelo, akunakukwazi ukutshintsha indlela olala ngayo. Yiyo loo nto kubalulekile ukunikela ingqalelo kwindlela oziva ngayo ngokulala ngokwaneleyo.
Umgangatho Wokulala
Umgangatho wokulala nawo uchaphazela ukuba bungakanani ubuthongo obufunekayo. Ukuba umgangatho wokulala uphantsi, unokufumanisa ukuba usadiniwe nokuba ulala ngokwaneleyo.
Ngokuchasene noko, ukuba ufumana ubuthongo obusemgangathweni, unokuba nezakhono zengqondo kunye nomzimba nangona uncinci.
Uninzi lwezifundo ziye zafumanisa ukuba ixesha elifutshane lokulala kunye nomgangatho ophantsi wokulala zinoxanduva lobuninzi beziphumo ezibi ezinxulumene nokulala.
Ngoko ke, musa ukugxila nje ebuthongweni ixesha elide, kodwa umgangatho kunye nokulala okungaphazanyiswa nako kubalulekile. Kwakhona, ezininzi iingxaki zokulala eziqhelekileyo-ezifana ne-apnea yokulala-zinokuchaphazela kakubi umgangatho wokulala.
Ukuba usoloko uziva ungalali kakuhle okanye udinwe ngokugqithiseleyo yaye akusazi isizathu, kububulumko ukuya kugqirha.
Iimpawu zokuphuthelwa
UkuphuthelwaUkongeza kukuphazamiseka kokulala, kunokukhokelela kwezinye iingxaki ezinje:
– Ukudinwa emini okanye ukozela
-Ukucaphuka, ukudakumba okanye ukuxhalaba
– Iimpawu zesisu
– Inkuthazo ephantsi okanye amandla
-Ukugxila okungalunganga kunye nokugxila
-Ukunqongophala kolungelelwaniso olukhokelela kwiimpazamo okanye iingozi
– Ixhala malunga nokulala
- Ukusebenzisa iziyobisi okanye utywala ukuze ulale
– Iintloko ezibuhlungu
-Ubunzima bokuhlalisana okanye ukusebenza
Ngokutsho kweengcali, ukungalali ngoyena nobangela weengozi zemoto.
Imiba yoMngcipheko wokuInsomnia
Ukuphuthelwa kunokwenzeka nakweyiphi na iminyaka, kodwa izinto ezithile zonyusa umngcipheko. Ezi:
-Ukuhamba phakathi kweendawo zexesha
- Iishifti zomsebenzi
- Yiba mdala
-Ukusebenzisa icaffeine, iziyobisi okanye utywala
- Ukuba nembali yosapho yokuphuthelwa
– ukufumana iziganeko ezibalulekileyo
- Ukuba ukhulelwe
– ukungena exesheni
-Ukuba neemeko ezithile zempilo yomzimba okanye yengqondo
- Yiba ngumfazi
Iingcebiso zokulala ngcono
Nanga amanye amacebiso obuthongo obusemgangathweni:
Landela ishedyuli yokulala rhoqo
Ukulala ngexesha elifanayo ubusuku ngabunye kunceda ukulawula iwotshi yakho yangaphakathi. Ukungalali ngokwaneleyo kungenxa yomgangatho ophantsi wokulala kunye nobude bexesha.
sebenzisa inkqubo epholileyo
Ukwamkela inkqubo yokuphumla ngaphambi kokulala kunokukunceda ukuba ulale. Ngokomzekelo, ukumamela umculo ozolileyo kunceda ukuphucula umgangatho wokulala kwabanye abantu.
ukudala imeko-bume ekhululekile
Ukulala kwigumbi elizolileyo nelimnyama kubushushu obufanelekileyo kunokukunceda ulale ngcono. Ukusebenza kakhulu ngaphambi kokulala kunye nendawo eshushu kakhulu okanye enengxolo kunokubangela ukuba ungalali kakuhle.
Ukunciphisa i-caffeine, utywala, kunye ne-nicotine
Izifundo ziye zanxulumanisa ukusetyenziswa kwe-caffeine, utywala, kunye ne-nicotine kunye nomgangatho ophantsi wokulala. Gwema i-caffeine emva kwemini nangokuhlwa.
Nciphisa ukusetyenziswa kwakho kombane
Ukusetyenziswa kakhulu kweeselfowuni kunye nezixhobo zombane kuye kwanxulunyaniswa nomgangatho ophantsi wokulala. Nokuba ukuvezwa kwezibane zegumbi eliqaqambileyo ngaphambi kokulala kunokuchaphazela kakubi ubuthongo.
sebenza ngakumbi
Uphononongo lubonise ukuba ukungasebenzi kuhambelana nokungalali kakuhle, kwaye ngokuchaseneyo, ukwenza umthambo emini kunokukunceda ulale ngcono ebusuku.
ukuziqhelanisa nokucamngca
Ukucamngca kunye nokuziqhelanisa nokuphumla kunokuncedisa ukuphucula umgangatho wokulala kunye nokusebenza kwengqondo.
ukongeza melatonin
Melatonin Izongezelelo zicetyiswa ngokubanzi kwiimeko ezahlukeneyo zokulala. I-Melatonin yihomoni yendalo elawula umjikelo wokulala ebuchosheni. Izongezelelo zeMelatonin zinokuphucula umgangatho wokulala kubantu abadala abanengxaki yokuphuthelwa.
isongezelelo se-valerian
Valerian ( IValeriana officinalis ), idla ngokusetyenziswa njengeti okanye isongezelelo sokunciphisa ixhala kunye nokuphucula umgangatho wokulala.
I-Valerian icingelwa ukuba ichaphazela amanqanaba enye ye-neurotransmitters ezolileyo emzimbeni, i-gamma-aminobutyric acid (GABA). Ikwakhulula imisipha yezihlunu kwaye inceda ukukhulula iintlungu zokuya exesheni.
Izinto ekufuneka uziqwalasele ngaphambi kokulala
musa ukusela ulwelo oluninzi
Ukuvuka ebusuku ukuya kwindlu yangasese kuba yingxaki enkulu njengoko ukhula. Musa ukusela nantoni na kwiyure ngaphambi kokuba ulale kwaye uye kwindlu yangasese amaxesha amaninzi ngaphambi kokuba ulungele ukulala.
sukusela utywala
Iziselo ezinxilisayo ziphazamisana nomjikelo wokulala, zibangela ukuba uvuke ebusuku.
Musa ukutya kakhulu kwisidlo sangokuhlwa
Zama ukuba nesidlo sakusihlwa kwangethuba ngokuhlwa kwaye Gwema ukutya okunzima iiyure ezimbini ngaphambi kokulala. Ukutya okuneziqholo okanye okuneasidi kunokubangela ukuphazamiseka kwesisu kunye nesitshisa, nto leyo inokukuvusa ebusuku.
musa ukuthatha caffeine
Yeka ukusela iziselo ezinecaffeine ubuncinane kwiiyure ezintandathu ngaphambi kokulala. Abantu abanovelwano ngecaffeine banokufuna ukuyeka kwangethuba.
Ngenxa yoko;
Ubungakanani bokulala obufunayo buhluka kumntu ngamnye kwaye buchatshazelwa zizinto ezininzi. Nangona kunjalo, kuninzi lwabantu abadala, iiyure ezi-7-9 ngobusuku buyisixa esifanelekileyo. Nika ingqalelo kwindlela oziva ngayo imini yonke ukuze ubone isixa esifanelekileyo kuwe.
Ukuba ulala ngokwaneleyo, uya kuziva uphaphile kwaye womelele imini yonke. Ukuba uziva udangele okanye uhlala udiniwe, kunokufuneka ulale ngakumbi.
Ukuphucula umgangatho wokulala, sebenzisa imikhwa elungileyo efana nokunciphisa icaffeine kunye nokusela utywala, ukulandela ishedyuli eqhelekileyo yokulala kunye nokudala indawo yokulala ekhululekile.
Amanqaku ekufanele uwafunde
