Kukho izizathu ezininzi zokuhlala ngokukhawuleza. Mhlawumbi unobusuku obusondeleyo uceba ukugubha isiganeko esikhethekileyo okanye ukuya kwindibano. Unokuya kwikhonsathi, ukuya kwibala lezemidlalo, okanye ukuphuma ngokudansa kwiqela. Abantwana okanye abaselula bafuna ukuhlala kwi-sleepover. Cishe wonke umntu uhlala ngokukhawuleza kamva ngonyaka ngomhla woNyaka omtsha. Abafundi bangadinga ukuhlala ebusuku ukuze baqedele umsebenzi wesikolo kwaye bahle "badonse yonke into" ukuze bafumane umsebenzi ngaphambi kokuvavanywa kweprojekthi enkulu okanye iphrojekthi.
Ukuba ungekho ngokwemvelo i-owl ebusuku, oku kunokuba nzima kakhulu. Ziziphi ezinye iindlela zokuhlala lula ngokulula kwaye ukhuphe ukuziva ulele? Fumana indlela yokuhlala ngokukhawuleza ebusuku ngeziphakamiso ezilisithoba ezilula.
Thola ubusuku obuhle bokulala okanye ukulala
Kuza kuba lula ukuhlala ngokukhawuleza ebusuku xa ungekho kwi- debt sleep . Ukuba sele usulele ngokulala ngenxa yemiphumo yokunyuswa kokulala, uya kuba nexesha elinzima. Qinisekisa ukuba ulala ngokwaneleyo ngaphambi kokuba uzame ukuhlala ngokukhawuleza.
Ukuba ucwangcisa phambili kwisiganeko esikhethekileyo xa ufuna ukunyuka kamva, zama ukuphucula ubuthongo bakho obupheleleyo obufunyenwe kwiveki ephambi kwayo. Uninzi lwabantu abadala badinga iiyure ezisixhenxe ukuya kwezi-9 zokulala ukuze bazive bephumle. Abantu abaselula banokufuna ukulala okungakumbi. Ukuba awuqinisekanga ukuba ulala ulahlwe, cinga indlela yokulala ngexesha eliqhelekileyo kwaye uvumele ukuba ulale.
Ngaphandle kweeyure zokulala, ufuna ukukhumbula ubungqina bakho bokulala. Ubuthongo obuthathaka buya kwenzeka ngokuphindaphindiweyo ngenxa yokugula okungapheliyo . Ukupheka kwe-apnea kubandakanya ukuhlukana ngokuphindaphindiweyo kokulala ngenxa yokuphazamiseka kokuphefumula. Ezi zivuko zinganciphisa umgangatho wobuthongo. Xa ukulala kwe-apnea kwenzeka, ubuthongo bemini busenokubangelwa, kwaye oku kunokukwenza kube nzima ukuhlala kamva.
Ukunyangwa kwezifo zokulala kuphucula ubuthongo.
Cinga ukuba uhlale uphapheme malunga neeyure ezili-16 kwixesha leeyure ezingama-24. Xa ulala ngehora okanye ezimbini, unokufumana kulula ukuhlala emva kwexesha eliqhelekileyo ngaphandle kwesiqhelo sakho esivamile.
Thatha ukulala kancinci
Ngaphandle kwandisa ubusuku bokulala bokulala ngokulala, kunokwenzeka kwakhona ukutshaya ibhetri yakho ngokuthatha i-nap . Naluphi na ubuthongo obunokufunyanwa-kubandakanywa namaxesha amancinci ngexesha losuku oluya kuchazwa njenge-naps-luya kunciphisa i-drive yokulala kunye negalelo lokukwazi ukuhlala liphapheme. Ukulala kuhlenga iikhemikhali ezivela kwingqondo ebangela ukuba ulele, kuquka i- adenosine . Ubungakanani be-nap bungayahlula impembelelo yayo; Imizuzu engama-20 ukuya kweyesi-30 inokunceda abanye, kodwa i-clos ehleliyo ukuya kwiiyure ezimbini ingaba neenzuzo ezingakumbi zokuhlala emva koko. Ukuba i-nap iyenzeka kufuphi nokuphela kosuku, inokuba luncedo ngakumbi.
Phuza iCafinine (Kodwa Qaphela Iimiphumo Zigcina)
I-caffeine inokuthi ibone ubusuku bude, kodwa kunokudinga ukuba isetyenziswe. I-caffeine yinto ekhuthazayo yemvelo efumaneka kwikofi, itiye, i-soda pop, iziphuzo zamandla, i-chocolate kunye nezinye iimveliso. Kwingqondo, ikhusela i-receptors ye-adenosine, ephazamisa uphawu lokulala. Imiphumo ye-caffeine ingadlulisa iiyure ezine ukuya kweyesithandathu (okanye ixesha elide kubantu abathintekayo).
Ukuba isetyenziswe ngokugqithiseleyo (mhlawumbi idla kakhulu okanye iphela kakhulu), kunokuba nzima ukulala nokulala . Ukusetyenziswa rhoqo kusenokubangela ukunyamezela kwezinye iimpembelelo zayo.
Yiba ne-Snack-Night Night
Kukho ubungqina bokutya ukutya kwebusuku kunokuba luncedo ukuhlala ngokukhawuleza. Nangona abanye abantu baya kuba neentyatyambo zobusuku ngaphambi kokuba balele embhedeni njengenxalenye yokulala kwabo rhoqo, uphando lubonisa ukuba ukukhululwa kwe-insulin kunokunyanzela ukunyuka. Gwema ukutya okunzima, kodwa ukutya ukutya okulula kunokukunceda ukuba uhlale emva kancinci. Ukutya imifuno emnandi (izaqathe, izityambo ze-celery, i-broccoli, i-cauliflower, njl njl.) Inokuba yindlela ephilileyo kunokutya ukutya okunesonka, iiswidi kunye ne-high-calorie foods.
Imizimba yethu inqwenela ukutya okuphezulu kwe-carbohydrates nokunyuswa kokulala, kodwa ugweme ukutya kunye nokufumana ubunzima obunzima.
Gwema Ukuzikhethela Njenge-Alcohol
Utywala ngenye into esiyidlayo echaphazela ukukwazi ukuhlala siphapheme. Ngelishwa, yenza ukuba kube lula ukuba silale. Ukuba uhamba uphumelele kwiqela, okanye uhlale ungadlala ngokukhawuleza kwiqela, uvavanye ubuninzi bokuba utywala luyingxenye yohlwaya.
Njengomgaqo jikelele (kunye nohlobo oluthile olusekelwe kumzimba wakho wegazi), kunokuthatha malunga neyure elilodwa ukuxilisa isiselo esisiselo esisiselo. Ngokusela kakhulu unokuziva uhlaziyekile (okanye udibanise), kodwa kunokwenzeka ukuba unokuba ulele kakhulu. Oku kunokukhokelela ukuba uphumelele-kwaye ngoko ke unokubeka ekupheleni kokuhlwa. Ukuphucula ukusetyenziswa kwakho, ukutshintshela ngamanzi ajikelezayo, kwaye unokufumana kulula ukuhlala (kunye nangaphandle) kamva.
Kukho ezinye izigulana kunye neyeza ezingaphezulu kwee-counter ezingabangela ukulala ngenxa yempembelelo. Ezi zinto ziquka i- antihistamines (isetyenziselwa i-allergies) kunye ne- benzodiazepines (ngenxa yokuxhalaba, ukuxhatshazwa kunye nezinye izifo). Hlaziya iileyibhile zonyango uze uxubushe indima yayo kunye nekhemistiki okanye ugqirha.
Jonga ukuKhanya
Ukukhanya kunokuba nemiphumo emihle ekusebenzeni kwethu ukulala. Ingqondo yethu inesimiso esiyinkimbinkimbi yokuba amaxesha ethu okulala nokuvuka kwiindlela zendalo zokukhanya kunye nobumnyama kwindawo yethu. Oku kungasetyenziselwa ithuba lokuhlala emva kancinane.
Ukukhanya kwelanga kusasa kunceda ama-night owls alele ngokulula kwaye avuse ukuziva ehlaziywe. Ama-larks aseMasa, abo bantu abangase balele baze bavuke kakhulu, banokuzuza ngokuhlwa kwamanzi. Nabani na ofuna ukuhlala ngokukhawuleza ebusuku, unokufumana ukukhanya kube luncedo. Kukho ubungqina obunokuthi ukukhanya kwesikrini kunokufaka isandla ekubuneni ukulala ebusuku.
Zama ukuphuma ngaphandle phambi kwelanga ukufumana ukukhanya kokugqibela kokukhanya kwendalo. Ukuba umsebenzi wakho uyaqhubeka ubusuku, gcina indawo edibeneyo. Ukukhanya kokufakelwa komzimba kungenza ivuseleleke, kunye neebhokisi ezikhanyayo ezivelisa ubuncinane ubunzima be-10 000 zokukhanya zingaba nefuthe elikhulu. Njengoko ukuphela kosuku lwakho kusondela, unokuqwalasela ukujika phantsi kwezibane phambi kokulala.
Qinisekisa kwaye uphephe izimo ezidlulileyo
Kukho izinto ezithile eziza kukukhuthaza ukulala, nangona unzima. Ukuba uqala ukuziva ulele kwaye uziva ukhululekile, kukho ithuba elinamandla lokuba usenokulala. Kunokuba luncedo ukuzama ukuhlala usebenza.
Cinga ngezihlandlo kwiintsuku zakho eziqhelekileyo ukuba unokuziva ulele. Oku kuya kwenzeka xa uhleli okanye ulele phantsi, njengoko isikhundla somzimba sinokuqinisa amandla okulala. Ingqongileyo inokuba nefuthe elinamandla kwiminqweno yokulala. Ukuba uzama ukuhlala ulala, ulala embhedeni wakho, uhleli kwisihlalo esilula, okanye ulala embhedeni angasebenza nawe. Unokufuna ukuhlala kwisihlalo esincinci kangcono ukuhlala uphaphe kamva.
Imisebenzi engapheliyo (ukufunda, ukuphulaphula okanye ukubukela kunokubhala okanye ukwenza) kungenza kube nzima ukuhlala uphapheme. Ukuba uqala ukuziva ulele, yenza okunye okusebenzayo (vuka okanye uhambahamba) ukuze uzivuselele.
Cinga ngokusetyenziswa kwezikhuthazo
Njengomgaqo jikelele, amayeza angasetyenziselwa ukuba athathe indawo yokulala ngokwaneleyo. Nangona imishanguzo yonyango ingaphucula ukuvuka kunye nokuxininisa, kukho iingozi ezisecaleni. Ukumiselwa ngokubanzi ukunyamekela ukuphazamiseka kweengxaki, imichiza evuselelayo nayo isetyenziselwa iindlela ezincinci phakathi kwabasebenzi abafudukayo kunye nabantu abanokulala okuqhubekayo ngenxa yokuphazamiseka kokulala njenge-apnea yokulala kunye nezidumbu . Ngokuxhomekeka kwintsimbi, kunokuba neengozi zokuxilwa, ukuguquka kwenhliziyo, utshintsho lwesisindo, kunye nemiphumo yesimo sengqondo. Ukuba ukholelwa ukuba ungadinga ukusetyenziswa kweyeza ukuba uhlale ubusuku busuku, thetha nodokotela wakho malunga nale nkxalabo.
Qaphela ukulala nokuthatha iingcebiso
Ngokuhlala ngokukhawuleza kudlule ixesha lokulala lokulala, uya kuqhelana nomvakalelo wokulala. Umnqweno omkhulu wokulala uqinisa, okwenza kube nzima ukuhlala uphapheme. Oku kulala kunokudibana nombono ogqithisileyo njengoko amehlo ephumlekileyo, ukugxininiswa okungahambi kakuhle kunye nokuphazamiseka okulula, kunye novakalelo olufudumele emzimbeni. Qaphela ezi mpendulo eziqhelekileyo ngaphambi kokulala kwaye wenze okuthile malunga nayo. Unokuphinda uhlolisise uluhlu lweengcamango kulezi zihlandlo ukuphepha ukuphela kokukhawuleza kobusuku bakho. Ukuze ukhuseleko okanye wena nabanye, ungalokothi uqhube xa uziva ulelekile kwaye usenobungozi bokulala.
Kunokwenzeka ukuhlala ngokukhawuleza ngeendlela ezilula, kodwa zama ukuqiniseka ukuba ufumane ubuthongo obufanelekileyo ubusuku emva kobusuku ukuze usebenze kakuhle.