10 Izonyango eziphezulu zokuNceda Ukuphepha Ukulala Xa Ubuthongo Bubekelwe

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Yintoni Eyona Ngonyango Eyona Ntle Yonyango Yokulala?

Ukuba awukwazi ukulala ngokwaneleyo kwaye unomonde wokubanjwa kokulala , unokuba nomdla ekufundeni ezinye zeendlela zokunyanga ezingcono kunye nokunyanga okukhoyo kule mqathango. Ngethamsanqa, kukho ezininzi iindlela ezikhoyo ezikunceda. Uninzi lweemeko ezingqongileyo lunokumelana nemiphumo yokulahleka kokulala, kusebenze ukuba kusebenze inkqubo yethu yokuvusa ingqondo. Ezinye zicacile kwaye abanye banokumangalisa. Ngethemba, uza kufumana indlela yokulungisa ukulahlwa kwakho kokulala okuya kuthintela iziphumo ezinzima kwisikhalazo esifanayo.

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Ukulala

Oku kungabonakala kubonakala kunzima ukucinga, kodwa unyango olungcono kakhulu wokunqongophala kokulala kwakhona lulula: ukulala okungaphezulu. Ukulahlwa kokulala kwenzeka xa singalali ngokwaneleyo. Oku kungenzeka ngokungapheliyo, ngokulala ngokwaneleyo ngexesha elongezelelweyo, okanye lingahle lenzeke, njengokuba "sizondeza yonke into." Sonke sinesidingo somntu ngamnye sokulala, kwaye inani eliqhelekileyo lokulala liguqula ixesha lokuphila kwethu. Ubuthongo obunomgangatho obuthathaka, obunokuthi bube khona kwiintlungu zokulala njengokufana nokulala okanye ukulala , kungakhokelela ekubanjweni kokulala.

Akunakudingi ukuba uphinde ulale ukuze uzive ungcono. Emva kokulahleka okubuhlungu kokulala, ubusuku obubodwa kwiiyure eziyi-8 zokulala zinganele. Kwiimeko zokungabikho kokulala okungapheliyo, ukulala ebusuku kungadinga ukude, kunye ne-naps eyongezelelweyo ngexesha lomhla unokunceda. Abantu abancinci bangathatha ixesha elide ukuba bafumane ukuphulukana nokulala ixesha elide.

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Umsebenzi

Inketho elandelayo yokuphatha ukungabikho kokulala kukuphambene nokulala: umsebenzi. Ixesha elifutshane lomsebenzi linokukunceda uhlale uqaphile, ngakumbi xa ufumana ukungabikho kokulala okuncinci. Uphando luye lwabonisa ukuba uhambo lwemizuzu emihlanu lunokuphucula ubuthongo obuninzi obusukuma njengokuba kulinganiswa nokuhlolwa kwe-latency yokulala (MSLT) . Ngelishwa, oku kukhangela ukunyamezela kungabakho inzuzo engapheliyo ezayo kwaye ihamba ngokukhawuleza. Ukongeza, ukuba unobunzima obunzima bokulala, awufumani uncedo oluninzi lokusebenza. Ngokuxhomekeke kwinqanaba lomsebenzi, unokuhlakulela ukukhathala okwandayo (ngokuchasene nokulala okuphuculweyo) okuya kulwa neenzuzo zokuba uqaphile.

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Ukukhanya okuKhanya

Ukubhengezwa kokukhanya okukhazimulayo kunemiphumo ebalulekileyo kumculo we- circumcadian rhythm . Isingqimba se-circadian ngumzekelo wemisebenzi yomzimba, kubandakanya ukulala nokuvuka, okuphelelwe ixesha kumjikelezo wobusuku busuku. Kukho ezinye iimeko ezifana neengxaki zexesha elichaphazelekayo (SAD) kunye neengxaki zokulala ze- circadian ezikuncedwa ngokuchaneka ngokufanelekileyo ngexesha elikhanyayo. Ukongezelela, ukukhanya okukhazimulayo kunokukunceda ukuba uqaphele ngakumbi xa ulala ulahlwe.

Iziphumo zophando zophando zixutywe ngokubhekisele ekusebenzeni oku ngenene. Abanye babonisa ukuba ukukhanya kusebenza ekutshintsheni iziqulatho ze-circadian, ezinokukuvumela ukuba uhlale uphapheme. (Oku kubizwa nangokuthi ukunyuka kwamathuba okulala .) Ukongeza, uphando oluthile lubonisa ukuba kukho ukuphuculwa komsebenzi ebusuku, ngokukodwa ngomsebenzi wokutshintsha, xa kukho izimo zokukhanya ezikhanyayo.

Ngaphandle kwezibane eziqhelekileyo ezinjengokuthi ungafumana izibane eziphezulu okanye ukukhanya kwendalo njengokukhanya kwelanga, kunokukunceda ukuba uzivelele kwibhokisi elikhanyayo .

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Umsindo

Ukuba uke wifumana ukutshintsha i-radiyo ukuze uhlale uqaphile, unokuzibuza ukuba ngaba oku kuphucula ukulala okanye nayiphi na enye imiphumo yokulahla ubuthongo. Kukho inzuzo, kodwa ngelishwa, kunokuba kuthobekile.

Xa siva into ethile, ubuchopho bethu buphendula ngokusenza silumke ngakumbi. Oku kunokuba yingxaki xa sinendawo yokulala , kodwa kunokunceda ukuba sizama ukuhlala siphapheme.

Ngokuqhelekileyo siphendula ngokusemgangathweni kwi-novel stimuli. Ngamanye amagama, siphumelela ingxolo yengemuva xa sikhatywe kuyo ixesha elide. Ngokomzekelo, izandi zomoya zijikeleza ngedatha, i-soft hum ekhompyutheni yecomputer, okanye nayiphina inamba yeminye imisindo iphela emva kwesikhashana. Noko ke, izandi ezitsha, ke, senze ingqalelo. Umsindo, ngoko, unokuba luncedo xa usilumkisa. Ukuba uhlabelela kunye, kunokuba luncedo olungakumbi.

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Ukushisa

Ukuba uke waguqa iifestile zeemoto zakho kwizame zokuhlala uqaphile xa uqhuba, unokudinwa ukuba ufunde indima yawo ekuphatheni ubuthongo bokulala. Ngelishwa, kukho ubungqina obuncinane bokubonisa ukuba ukutshintsha kweqondo lokushisa kuninzi kukuphucula ukuphaphama nokunciphisa ubuthongo obunzima. Izifundo zokushisa okugqithiseleyo (mhlawumbi zishushu okanye zibandayo kakhulu) zinempembelelo embalwa nje imizuzu. Umzimba wethu ulungelelanisa naloo bushushu obushushu, kwaye awusayi kuphinda uqaphele iingqondo zethu. Ngoko ke, ukusebenzisa ukushisa ukuphatha imiphumo yokulahla kwakho ubuthongo akucebisi.

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Iimpawu

Ngokuqinisekileyo kunzima ukulala xa usukuma, ngoko ukucaca ngokucacileyo kunokufumana impembelelo enobunzima bokulala. Enyanisweni, ukuhlala ngokuthe tye kunokuba nefuthe elifanayo. Oku kuhambelana nokusebenza kwento ebizwa ngokuba yinkqubo yesantya. Inkqubo yesondlo enobubele ilawula imisebenzi yomzimba ngokuzenzekelayo njengentlawulo yenhliziyo kunye nokuphucula umfundi. Njengomzekelo ongenakwenzeka, yinkqubo eya emsebenzini ngokusemthethweni xa uhlaselwa yingonyama. Ngako oko, kusebenza ngokunyuka ukuphaphama nokuchasene nemiphumo yokulahlwa kokulala.

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Caffeine

Ngaphandle kokuba ufumane ubuthongo obuthe xaxa, unyango olulodwa olungcono olulodwa lokulala ubuthongo lungaba yi-caffeine. Ukuvuselela okwenzeka ngokwemvelo kufumaneka kwiindawo ezininzi zokutya kunye neziphuzo eziqhelekileyo, kubandakanywa ikhofi, i-tea, i-soda pop, iziphuzo zamandla kunye necolethi. Kusebenza kakhulu ekwandiseni ukuphaphama. Kungase kube nemiphumo emincinci encinci, njengentloko ebudeni bexesha lokuhoxiswa okanye ukuthuthumela xa kusetyenziswe ngokugqithiseleyo, kodwa i-caffeine ibekezeleke kakuhle. Lifumaneka ngokubanzi kwaye lithengi kakhulu, okwenza kube yimpembelelo ethembekileyo kwaye isetyenziselwa ukulala ngokulala. Ngokuqhelekileyo, i-caffeine isetyenziswe kakuhle kwixabiso elincinci lidla rhoqo kwixesha elikhawulezayo.

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Izidakamizwa ezikhuthazayo

Ngaphandle kwe-caffeine, kukho ezinye izikhuthazo ezikhoyo njengemithi kunye nezidakamizwa ezingaphezu kwee-counter ezingenokuba luncedo ekunciphiseni iimpawu zokunqongophala kokulala. Ezinye zezidakamizwa ezisetyenzisiweyo ezisetyenziswa ngokuqhelekileyo aziphuculisi ukulumkisa; utywala kakubi, kwaye i- nicotine ayinasiphumo xa ilawulwa ukuphatha ubuthongo. Ezinye izikhuthazo ezinokuphelisa ubuthongo ziquka: i-amphetamine, i- methylphenidate (Ritalin), i- modafinil (i-Provigil), i- armodafinil (i-Nuvigil), kunye ne-cocaine.

Izidakamizwa ezivuselela izidakamizwa zinokunyusa ukuqwalasela, kodwa nazo zinokuba nemiphumo emibi (kuquka imiphumo yesifo kunye nomngcipheko wokusetyenziswa gadalala), ngoko zisetyenziselwa nje ukusetyenziswa kweyokugqibela okanye kwiimeko ezinjengeenkcukacha zokungabikho kwengxaki yokugula (ADHD) , umsebenzi wokutshintsha , kunye neengxaki zokuhamba .

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Isizathu okanye inzala

Unokucinga ukuba unako ukuhlala uqaphele kwaye uqaphele ukuba unenyameko malunga nemisebenzi osebenza kuyo. Inkulumo ekhohlakeleyo okanye intlanganiso emsebenzini ingaba yinto nje yokukubeka ilungelo lokulala. Nangona kunjalo, ukuchitha ixesha kunye nabathandekayo bakho okanye ukuphinda ufune ukuzonwabisa kunokugcina uvuke, ubuncinane kwixesha elifutshane. Enyanisweni, uphando lubonise ukuba abantu abafumana izikhuthazo ezifana nembuyekezo yemali bayakwazi ukuhlala bephapheme. Oku kuphuculwa kwenyameko kwaqhubeka kwieyure zokuqala ezingama-36 zokulala. Nangona kunjalo, yaqala ukuwa ngomhla olandelayo; ngosuku lwesithathu lokulahleka kokulala, umvuzo awuzange ube nempembelelo ekuphuculeni ukulumkisa. Ngako oko, ezi nzuzo zinokuba luncedo ekunqongopheni okubuhlungu, kodwa ukulahleka kwexesha elide kunokunciphisa imiphumela yazo.

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Iziphumo zeqela

Ekugqibeleni, kukho inkolelo phakathi kwe-anthropologists ukuba iziphumo zokunqongophala kokulala zingancipha xa zenzeka kumxholo weqela. Unokucinga ukuba abantu abathintekayo bokulala bayakwazi ukuthandana ngezindlela zokuhlala beqaphile. Oku kunokuba njengesisiseko njengoko ubambe ingxoxo, apho kukho ukuphawula okuphindaphindiweyo kunye nezimpendulo. Ukongezelela, kunokubakho inxalenye yentlalo, njengokuba umntu okhona apho ukuba avuke njengoko uhamba. Impembelelo inokuba luncedo kakhulu xa ubuncinane amanye amalungu eqela aphumla kakuhle. Ezi mpawu zeqela zingaba luncedo kwiimeko ezikhethiweyo, kodwa iziphumo zingase zenzeke njengento yokulala engapheliyo yokulala.

ILizwi

Zibophezele ukuhlangabezana nezidingo zakho zokulala. Zama ukufumana ubuncinane ubusuku obu-7 ukuya kwe-8 ukulala ubusuku bonke. Ukuba uziva uziva ulele naphezu kweeyure ezaneleyo zokuphumla, qwalasela uvavanyo olwenziwa ngugqirha wezokwelapha oqinisekisiweyo. Njalo khumbula: Ungalokothi uqhube ukulala . Musa ukuqalisa ukushayela xa ulala ubanjwe kwaye udibanise xa uziva ulele xa usendleleni. Akukufaneleki nje ingozi.

_Umthombo:

_{Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 6, 2017.}