Iifomathi zokulala rhoqo Ziqinisa iRhythm ye-Circadian, Yakha i-Sleep Drive
Ukuba uzimisele ukulala bhetele, unokukhathazeka apho uqala khona. Xa iingxaki zokulala zinyuka ebomini bakho, kunokuba nzima ukufumanisa imiba engenazo kwaye ubeke izinto ngokufanelekileyo. Amathuba kukuba ukulala kwakho ingxaki ayizange ihlakulele ngokukhawuleza, ngoko vumela ixesha elifunekayo ukuphucula ubuthongo bakho. Ukuba uthatha inxaxheba kwi "Iindlela Zokulala Ezingcono Kwiintsuku ezingama-30", kwiintsuku ezingama-30 ezizayo uza kufakwa kwiinguqu ezithile onokuzenza ukuze ulale kangcono.
Ngokuxhomekeka kwiimfuno zakho, unokukwazi ukudlula ngcebiso ngaphandle kwesibini. Nangona kunjalo, ngenxa yeengcebiso ezithatha kufuphi nekhaya, thatha ixesha elifunekayo lokulungisa umba. Masibe sisetyenziswe ndawonye endleleni yokulala okungcono!
Ukubaluleka kokubeka i-Wake Constance Time Wake
Umngeni wokuqala ungabonakala ungabalulekanga, kodwa uvelisa iziphumo ngokukhawuleza: Vuka ngexesha elifanayo yonke imihla, kuquka iiveki okanye iintsuku. Ngokufanelekileyo, uya kuba nako ukulala kakhulu njengoko ufuna kwaye ungavuki ngewashi ye-alamu, kodwa ukuqala nawe ungasebenzisa enye. Kufuneka ukhethe ixesha lovulo onokulugcina ngalo lonke usuku, kuquka iiveki kunye neveki. Kubantu abaninzi, oku kuya kuthetha ukukhetha ixesha eliya kukuvumela ukuba ufike emsebenzini okanye esikolweni ngeliveki uze uvuke ngexesha elifanayo ngoMgqibelo nangeCawa.
Emva kokuba ukhethe ixesha lakho lokumka, qwalasela ukuba ingenzeka yini.
Oku akukwenzi ngokuzenza iinyoni zakudala ukuba uqala njenge-owl ebusuku. Nangona uluntu lungaxinzelela ukuba ukholelwe ukuba ukuvuswa kwangaphambili ngandlela-thile-ngcono ukuziphatha, ukubonakalisa ubunzima obunzima, njl. -buphi ubungqina bokuba kukho? Ininzi yabantu abaphumeleleyo bahlala kude kube ngu-2 AM kwaye balala ngo-10: 00, ngoko ningawa kulo mgibe.
Cinga ngomzimba wakho kunye neemfuno zakho. Khetha ixesha lokuvusa onokulondoloza kwaye ungakuvumeli ukuba lisekuqaleni okanye lingavumelani nomzekelo wakho oqhelekileyo, umzekelo wendalo yangaphambili.
Ukuthintela iRhythm Rhythm nge-Morning Sunlight
Kutheni kubalulekile ukuba uvuke ngexesha elifanayo yonke imihla? Cinga ngexesha lakho lokuvusa njenge-anchor kwimihla yakho. Imizimba yethu ilandela isigqi sesigxina kwaye oku kuxhomekeke ekuhambeni. Kukho izinto ezininzi ozenzayo malunga nexesha elifanayo imihla ngemihla, kungekhona ubuncinci bokulala. Ukuthintela ixesha lakho lokumisa kwindawo yindawo yinto (okanye i- zeitgeber ) emzimbeni wakho malunga nokuba ufanele uphapheme kwaye xa ufanele ulele.
Inxalenye ebalulekileyo yokuvuswa ngexesha elifanayo ngosuku ngalunye unokuthi ukubheja kufakwe kwiimitha ezili-15 ukuya kwezingama-30 zokukhanya kwelanga ekuvukeni. Oku kuqinisa isigqirha somzimba kunye nokuphucula ukuvuka ekuseni. Ukuba kuyimfuneko, cinga ukusebenzisa ibhokisi elikhanyayo kwiinyanga zasebusika.
Ukuvuka ngexesha elifanayo imihla ngemihla kuya kukunceda ulale ubusuku obuhle. Ixesha elimisiweyo liza kunceda ukwakha umnqweno oqinileyo wokulala ubusuku bonke. Ukulala kancinci kwakha kancane, kwaye kufutshane ngokulala kulo kuya kwenza kube nzima ukulala ubusuku obulandelayo.
Ukuba ulala kwiiyure ezingama-2 ngeSonto ekuseni, kufana nokuzama ukuya kulala 2 iiyure zakuqala ngalobo busuku. Oku kunokubangela ukuba iSonto lweNtshonalanga yokulahla . Ixesha elimisiweyo lokubaluleka libaluleke kakhulu kubantu abanokuwela okanye ukuhlala belele, uphawu lokulala .
Gwema ukuhlaziya kunye nokuziphoqa ukuze ufike
Kubalulekile ukuba xa i-alamu yakho ihamba ngexesha lakho elikhethiweyo, uyavuka. Awukwazi ukutshitshisa i-snooze uze uhlale embhedeni iyure okanye imizuzu engama-9. Ufuna ukuhambelana, kwaye oku kufuna ukuzibamba ngentsimbi yentsimbi. Unokubeka iwashi lakho le-alamu ngaphantsi kwegumbi ukuba unako ukubetha i-snooze ngelixa isiqingatha sokulala.
Kungadingeka ukusetha ii-alamu ezininzi okanye ukuqala ukubhalisa omnye umntu ukukunceda. Ukuze ulandele impumelelo yakho, unokurekhoda ixesha lakho lokulala kunye nexesha lokuvuka kwindawo yokulala . Le ngcaciso iya kuba luncedo njengoko uqhuba utshintsho olongezelelweyo ukuphucula ubuthongo bakho.
ILizwi
Ukuba ukubambelela kwixesha lakhe elimisiweyo libonisa ukuba ngumsebenzi onzima kuwe, vumela iiveki ezi-1 ukuya kwezi-2 zokuzimelela kumaxesha akho avukileyo ngaphambi kokuba wenze utshintsho oluthe xaxa lokulala kangcono. Ukufumana iingcebiso ezongezelelweyo zokulungisa ubuthongo bakho nokulungisa isifo sokulala, cinga ukuba uthatha inxaxheba kwiprogram yokuziphatha yokungazinzi (CBTI) ekhoyo kwi-Intanethi okanye nge-psychologist.
> Umthombo:
> Kriger MH, et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 6, 2017.
Khangela lonke uluhlu, " Indlela Yokulala Ngcono Kwiintsuku ezingama-30 ."