Iingcebiso ezi-6 eziPhambili zoMbane oPhakathi oPhakathi
Ukupasa kungabakho indlela enkulu yokuvuselela ingqondo yakho nomzimba, ukwandisa umkhiqizo, nokuphucula ubuchule bakho. Ukuphaya umzimba kubeka umzimba kwindawo ekhululekile, ephikisana nemiphumo yokucindezeleka kwansuku zonke. Izifundo ziye zabonisa ukuba ukulalisa okunokwenzeka kunciphise umngcipheko weengxaki ezinzulu zempilo njengengozi yokufa kwesifo senhliziyo. Kodwa ukusila ngokusebenzayo kunokobugcisa obuninzi njengesazinzululwazi.
Hayi nje nayiphi na i-mid-day nap unikeza ubuninzi beenzuzo zezempilo ohlala uziva ngazo.
Iziphulo kunye neeNqanaba ezi-5 zokulala
Akunabo bonke ubuthongo obunjweyo obulinganayo. Oku kuyinyani ngokukhethekileyo ngenxa yeendlela ezihlanu zokulala , ngasinye sichazwe ngeenguqu ezahlukeneyo zomzimba. Xa kuziwa ekuvuneni izibonelelo zokulala, zizonke malunga nokufumana izigaba zokulala ezifanelekileyo. Ngokomzekelo, ukuba i-nap yakho ikuthatha kwisigaba soku-1 sokulala (nje ukukhuphuka) ukuya kwisigaba sesi-2 (xa umsebenzi wezobuchopho ugxina), uya kuvuka uziva unamandla kwaye uqaphele. Ukuba ukulala kwakho kukuthatha kwisigaba 3 no-4 ( ubuthongo obukhulu ), nangona kunjalo, awuyi kuvuka kalula kwaye uya kuziva u-groggy kwaye ukhathele. Isigaba sokulala 1 sihlala malunga nemizuzu eyi-10 ngelixa isigaba sesi-2 sigcina enye imizuzu eyi-10. Oko kwenza imininingwana engama-20 "i-nap power" ibe yinto efanelekileyo kubantu abafuna ukunyusa ukuphaphazela kunye nezakhono zokufunda. Kodwa ufanele uzilungiselele njani i-naphini yamandla emininzi engama-20?
Indlela yokuLawula ngokuPhezulu
Kukhona ingxabano ejikelezayo ngcebiso malunga nendlela engcono yokuthatha i-nap. Into ehla kuyo kukuba wonke umntu uhlukile. Ngokomzekelo, ngelixa ubude bomlinganiselo wesigaba 1 no-2 ubuthongo malunga nemizuzu engama-20, akusiwo wonke umntu okhwela ngamanqanaba ukusuka kwinqanaba elinye ukuya kwinqanaba elifanayo.
Ukongezelela, kukho ezinye iimeko ezinokuchaphazela ukusabela komzimba wakho kwiminyaka emihlanu, njengokungakhathaliseki ukuba ubuthongo obungapheliyo okanye ukuba ubusuku bobusuku buphumle.
Iinqununu ezi-6 ze-Power Nap
Ubuncwane obuhle kunabo bonke olala ngalo ngokukhawuleza kwaye uhlale ulele ixesha elifutshane kakhulu, ngelixa uvuka uvuselelekile. Unako ukuzama iindlela ezingezantsi ukuze ubone oko kukusebenzayo. Nazi iindlela ezithandathu zokuba yinkomfa yamandla ephumelelayo:
- Khetha ixesha elihle kakhulu leNap: Ucinga ukuba ulandele ixesha lokulala lokulala ebusuku, ixesha eliqaqambileyo le-naps yamandla ngokuqhelekileyo phakathi kwelanga ukususela ngo-1: 00 ntambama ukuya ku-3: 00 ntambama xa i-energy level yakho idiza ngenxa ukunyuka kwi-hormone melatonin . Zama ukucwangcisa ixesha lakho lokuzinikela ngexesha leeyure.
- Gwema Ukulala Ngaphambi Kokulala: Akunakuze uhlale unako ukufumana i-nap yakho yamandla ngexesha lexesha eliphakathi kweeyure zomzuzu, kwaye kulungile. Kodwa ukuba ulahlekelwa iwindow yexesha lokubambisa i-prime, qi niseka ukuba ungakucongi ngehora ezintathu kwixesha lokulala njengoko kunokuphazamisa ubuthongo obubalulekileyo obubusuku.
- Zibophe kwi-30-Minute Minimal Maximum: Xa uthatha ixesha elide ngaphezu kwemizuzu engama-30, ubeka umngcipheko wokulala ebuthongweni obunzulu, obunokukushiya ukhathele kunye ne-groggy. Uninzi lwabantu lufumanisa ukuba i-nap yawo yamandla kakhulu ifikeleleka phakathi kwimizuzu engama-20 ukuya kwe-30. Abanye abantu baze bafumane i-naps nje mfutshane njengemizuzu engama-2 ukuya ku-2. Zama ngee-naps zombane zexesha elide ukufumana oko kusebenza kakuhle kuwe.
- Hlela i-Alarm: Xa ukhathele, kunokuba lula ukulala ngaphaya kweminithi yakho engama-30. Ukuze ugweme ukulala (kunye nokuxhamla okunokukulandela), setha i-alamu ukuvusa. Ngelixa abaninzi abantu abazinikezela ngamandla-ntambo bathi baqeqeshwe kwi-nap kuphela nje ixesha elibekwe bucala, kukulungele ukuba necebo lokugcina.
- Ukukhetha Ubumnyama: Kwiindawo ezininzi zehlabathi, i-naps yosuku phakathi kweeyure zenzeke ngexesha leeyure zelanga, akusiyo indawo ehamba phambili yokulala. Ukubonelela ubumnyama obukhulu ngexesha lokukhanya kwemini, sebenzisa imaski ebuso okanye umlenze wamehlo. Ukuphuma ebumnyameni akunakukunceda nje ulale ngokukhawuleza, kodwa kunokukwenza ukuba ubuthongo bakho bube busebenza ngakumbi.
- Fumana indawo yoKhuseleko: Kanye nje ngokuba ubumnyama buyakwenza ukuba kubekho i-naps efanelekileyo, indawo yokuphula yokulala yinto efunekayo. Abanye abantu bafumanisa ukuba badinga ukuthulisa ngokugqibeleleyo kwi-nap ngokufanelekileyo, ngelixa abanye banandipha inzantyambo emhlophe engakwazi ukutholisa kuphela, kodwa inokunceda ukunqanda ezinye iziphazamiso. Kukulungele ukuqinisekisa ukuba awuyi kuphazamiseka ngenxa yobude bakho.
Zama iCaffeine Power Nap
Nangona ezininzi iingcali zivuma ukuba i-naps esebenzayo ingaba yindlela enempilo kunokuthembela kwenye inkomishi yekhofi, abanye abantu bafunga ngokusebenzisa amandla okunyuka okukhawuleza kunye ne-caffeine kunye. "I-caffeine nap," okanye njengokuthi "i-nappuccino" inothando, iquka ukuphuthunyiswa ngokukhawuleza kwe-caffeine elandelwa ngumnxeba wamandla emva koko. Inkolelo emva kwe-caffeine naps kukuba ukuphazamiseka kokunyusa i-caffeine kukhaba phakathi kwimizuzu engama-10 ukuya kwe-20 emva kokungeniswa kwayo kwishiya ixesha elifanelekileyo le-nap.
Abaxhasi be-caffeine naps bathi banomuzwa ogqithisiweyo kwi-nap kunye ne-caffeine esuka kwikhofi. Abaphandi eJapan bafumanisa ukuba izifundo zisebenzisa i-caffeine yokulala ephezulu kakhulu ekunciphiseni ubuthongo kunye nokuveliswa komkhiqizo xa kuthelekiswa nezifundo ezithatha i-nap kunye nokuhlamba ubuso okanye ukuthatha i-nap kwaye zibonakaliswe zizibane ezikhanyayo.
Ukuze uzame i-cafeine amandla omnxeba, faka isiphuzo esiphuthumayo sekhofiyini ye-caffeinated okanye i-espresso (ngokukhethekileyo enye engenako ishukela esingekho nanye) kwiingcebiso eziphezulu ze-nap naphambi kokuba ungene kwi-nap yakho. Ngelixa unokufumanisa ukuba i-caffeine stimulate uvuse, sisacebisa ukuba sibeke i-alamu ngexesha lakho elihle le-nap.
Imithombo:
Naska A, Oikonomou E, Trichopoulou A, Psaltopoulou T, Trichopoulos D. Siesta kubantu abadala abadala kunye nokufa kwabantu kwi-jikelele yabantu. Arch Intern Med. 2007 Feb 12; 167 (3): 296-301.
AmaZiko eZiko lezeMpilo; I-Heart Heart, i-Lung ne-Blood Institute. Isikhokelo Sakho Sokulala Ubomi . I-NIH Yokupapashwa No. 06-5271.
UHasashi M, uMasuda A, U-Hori T. Imiphumo yokuvuselela i-caffeine, ukukhanya okukhanyayo kunye nokuhlambulula ubuso emva komncinci omncinci wosuku. Iiklinikhi ye-Neurophysiol. 2003 Dec; 114 (12): 2268-78.