Cwangcisa phambili, Faka iifowuni ukuqinisekisa ukuphumla koMgangatho
Uhambo lungaba nzima, ngakumbi xa ukhathele. Ukuba ubhekene nohambo olude, ngakumbi i-eye-ebomvu kwindiza yobusuku, unokuba uzibuze ukuba ungaphila njani kwiindiza zendiza. Ukususela ekukhetheni isihlalo esipheleleyo ukuzisa izinto eziphathekayo ezinjengeemithwalo kunye nemiski yamehlo, kunokwenzeka ukuba uzihlaziye xa uhamba kwaye ufike uziva ukhululekile.
Funda indlela yokulala ngokukhululekile kwinqwelo enezinto ezi-5 ezilula.
Ucwangciso oluPhambili kohambo lwakho
Umsebenzi wokuqala kukuzibeka kwimpumelelo ngokucwangcisa okucwangcisiweyo ngaphambi kokuhamba. Ngaphambi kokuba unyuke unyawo kwinqanaba, kukho ukhetho olwenzayo oluya kuqinisekisa ukuba uya kukwazi ukulala kangcono kwi-flight. Uninzi lwezi zixhomekeke kwixesha lokunyuka okukhethiweyo.
Ngokuqhelekileyo, uya kukwazi ukulala xa i-flight yakho iqhubeka ngexesha lakho lokulala ngokwemvelo. Eli akusiyo ixesha lokukhathazeka malunga ne- jet lag okanye indlela yokulungelelanisa kwinqanaba lakho elitsha lomda; Kunoko, oku kuya kuxhomekeka kumzekelo wakho wokulala usandul 'ukulala kwiintsuku ezandulela uhambo lwakho. I- rhythm yakho ye- circadian iya kwenza kube lula ukulala ubusuku, kwaye malunga neeyure ezingama-7 ukuya kwe-9 emva kokuba uvuka ekuseni (kubantu abaninzi, kukho ukudibanisa ekuqapheleni okwenzeka kwimini-ntambama eyenza kube lula ukuthatha naphantsi).
Olunye ugalelo olukhulu ekunakho ukulala luya kuba lulele kangakanani. Ukuba uye wavuka kusasa ukuba ufike kwisikhumulo sezindiza, unokufumanisa ukuba ulala kancane. Kuyafana okufanayo ukuba uhlala uphelile emva kwepakethi yakho. Ngokuqhelekileyo, ukukhawulela inani lokulala ebusuku okanye ezimbini ngaphambi kokuba ubalekele inqwelo-moya kukunceda ulale ngokubhetele kwi-moya.
Ukhetho lweSitulo luya kuLawula indawo yakho yokulala
Esinye sezigqibo eziphambili zokukwazi kwakho ukulala kwi-flight iya kuba ukukhethwa kwezihlalo. Ukuba imali ayikho nto, unokuba unqwenela ukuzonwabisa ngezinto ezinokuzithuthukisa kunye nezibonelelo ezikhoyo kwiklasi yokuqala okanye kwiklasi yezorhwebo. Ngokukodwa kwiinqwelo-moya zamazwe ngamazwe, ezi zizinto ezinokubakho izityebi kwaye zikuncede ukulala. Izihlalo zihlala zihleli ngokubanzi, okanye zidibanise kwi-bed. Njengoko ezi zinto zivame ukubiza imali-ingavumelekanga, unokushiywa ngesigqibo esiphezulu: ifestile okanye isihlalo sendawo?
Ingaba ukhetha ukuhlala kwiifestile zeenqwelo okanye i-aisle empeleni kukuqwalasela okubalulekileyo, kodwa kuya kuxhomekeke ekukhethweni kwakho. Isihlalo sefestile sinokukunika umgangatho wokumelana nokukhanyela kwesithuba somntu siqu. Nangona kunjalo, ukuba u-claustrophobic, le nto inokuba yindawo ephazamisayo. Ngokuchaseneyo, ukuhlala ecaleni kwendawo yokutya kuya kukunika ikamelo elongezelelweyo, kodwa abagibeli nabasebenzi bangakuhlahlela ngokuphindaphindiweyo njengoko behamba ngeendlela, kwaye unokuphazamiseka njengoko abanye emgceni wakho bafuna ukufumana ezihlalweni zabo ukuya kwindawo yokugcina okanye baze uhambe kwinqanaba. Ukuba nguwe ofuna ukuvuka ngokuphindaphindiweyo, unganqwenela ukuphazamisa abanye abazama ukulala, ngoko kuya kufuneka ulungelelanise iimfuno zakho kunye nezikhethwayo kule sigqibo esibalulekileyo.
Umgca wokuphuma kwimeko yokukhawuleza unokukunika kwakhona negumbi elincinane, kodwa khumbula ukuba ukuba uhleli phambi kwayo, awukwazi ukuhlalisa isihlalo sakho.
Ngaphandle kokuba uhamba kunye nomlingane wokuhamba, intsapho yakho, okanye iqela, awufanelekile ukuba ukhethe ukuba ngubani oza kuhlala naye (kwaye, ekufundeni, ukulala). Oku kungenza umgangatho wobume bakho bokulala uncinci. Abantwana abancinci kunye neentsana banokukhala okanye bangabi naso. Umgibeli ogqithiseleyo unokubamba isihlwele sakho. Ezi zinto zingaphandle kolawulo lwakho, kwaye ngaphandle kokuba ukhethe isihlalo emgqeni olungenanto okanye nokuba nxalenye engenanto yendiza, akukho nto enokuyenza malunga nayo.
Kunokwenzeka ukuzisa izidalwa ezimbalwa eziduduzayo ebhodini ukukunceda ukulala kwakho, nangona kunjalo.
Izixhobo zokulala zingabandakanya iMithwalo, i-Eye Masks, ne-Earplugs
Ukuba uke wabuyela kumagazini we-in-flight okanye ugqitywe ngetengiso kwisikhululo se-moya, mhlawumbi uye waqaphela ukuba kukho izinto ezininzi ezifumanekayo zokunceda ulale xa uhamba ngeenqwelo. Ezi zinokuhlawulela kwixabiso elincinci (njengama-earplugs) ukuya kwixabiso (njengentloko ye-headphones). Ziziphi iindlela ezahlukeneyo zokunceda ulale?
Uninzi lweenqwelo zeenqwelo moya ziya kunika umqubo okanye ingubo, ngakumbi xa uhamba ngeenqwelo ezibomvu ebusuku. Unokuzisa kwakhona imithwalo encinci ebhodini ukuba unako ukuwafaka ekuthwaleni imithwalo. Abantu abaninzi banqwenela ukusebenzisa umlotha wokuhamba ohambelana ne-c ojikelezayo emqaleni kwentamo kwaye uhlala emahlombe. Ezi zinokuthi zithinteke, zenziwe nge-foam memori, okanye ziqulethe ii-microbeads. Uninzi lwezi zinto zithengwa ngokwexabiso kwaye zingabiza ukusuka kwi-10 ukuya kwi-40 zamawaka. Kukho iindawo ezinkulu, ezinjengeemigodi ezinjenge-wedge ezikhoyo ezisebenza njengomkhuni ovumela ukuba uncike phambili kubo.
Ngaphandle kokukhetha umlambo ofanelekileyo, unokufuna ukuvala ukukhanya okungafunekiyo. Kungaba luncedo ukubeka phantsi iifestile zeefestile, ngakumbi ukuba nguwe olawulayo. Ngokuphepha ukukhanya kwiikhompyutheni, iifowuni kunye nezinye izikrini, unganciphisa imiphumo ngexesha le-circadian rhythm. Ungaphinda ufune ukugqoka i-mask yamehlo eyenziwe ngamanqaku amnyama ukunciphisa ngokupheleleyo ukuphazamiseka kokukhanya.
Icandelo lokugqibela lokuseka indawo yokulala kwi-flight yakho kukunciphisa imiphumo yengxolo. Unokufumana i-hum yeenjini eziphazamisayo; ukuba akukho nto enye, iya kugxotha enye ingxolo engxenyeni yabanye abantu kwi-plane. Ukulawula okongeziweyo, unokugqoka iimplugs. I-headphones-ukukhansela i-headphones inokuhlawula iindidi ezingamakhulu ama-dollar, kodwa zinokunciphisa kakhulu ingxolo ecaleni kwakho. Ukuba unako ukulala ngokulula, akufuneki ukuba uzikhathaze ngokunciphisa ingxolo.
Iingcebiso Ezilula Zokukunceda Ulale Ubulungile kwiNqanawa
Uyakukwazi ukulala xa i-flight yakho ivela ngexesha apho uya kuhlala ulele, okanye emva kokuba uvukile ixesha elide ukuze uzive ulele. Yenza okusemandleni akho ukudala indawo ekhululekile, ephumayo efanelekileyo yokulala. Xa kuvunyelwe, uhlalise kancane isihlalo sakho. Gcina i-seatbelt yakho ukuqinisekisa ukuba awuvuswa ngumlindi wendiza okanye ulimele ngexesha lokungalindelekanga.
Ukuba ufuna, kukho iipilisi zokulala ezifutshane ezimfutshane ezinokukunceda ulale ngokubhetele kwi-flight yakho. Iyeza zemithi ezifana ne- Intermezzo no- Sonata zingaboniswa. Utywala lunokubangela ubuthongo, kodwa xa ugugule, ngokuqinisekileyo ziqhekeza kwaye ziphazamise ubuthongo. Umthamo ophantsi we- melatonin unokunceda ubuthongo. Isigulana esipheleleyo sokubamba iipilisi zokulala singakhokelela ekubuthweni okugqithiseleyo kwemini xa kungekho ixesha elide lokuphumla emva kokuthatha. Ezi zimele zisetyenziswe ngokuqaphela, phantsi kolawulo lugqirha wakho.
Zama ukuphepha i- caffeine kunye nokuthatha amanzi amaninzi. Izikhuthazo ezifana ne-caffeine kunye ne- nicotine zingaphazamisa amandla akho okuwa okanye uhlale ulele, kwaye ukusela utywala obugqithiseleyo kunokukhokelela ekuhambeni rhoqo kwindlu yokugcina. Ngaphambi kokuba uhlale ulala, yenza uhambo olukhawulezayo ukuya kwinqwelo kwaye ululaze imilenze yakho ncinane.
Ngaphandle kweengcebiso ezichaziwe ngasentla, kunokunceda ukuphulaphula umculo ocolileyo okanye i-movie eyaziwayo. Ukuba uhamba ibanga elide, unokucinga malunga nommandla omtsha wexesha kunye nendlela engcono ngayo ukulungisa ixesha lakho lokulala. Ukuba awuzange uqalise ukwenza utshintsho kwipatheni yakho yokulala, uhambo olude lube yithuba apho ungaqala ukwenza loo nto.
Ukuhamba ngeengxaki zokulala
Ekugqibeleni, abantu abahluphekileyo ngenxa yokuphazamiseka kokulala , ukuhamba ngeenqwelo zeenqwelo ezindizayo kungabonisa isicwangciso sazo. Ukunqongophala kunokukwenza uhlale uzilawule xa ulala phakathi kwamanye amazwe, umzekelo. Ukuba ukhala, ungacinga ukusebenzisa ukuphefumula Iimpawu zomnxeba ezisemgangathweni. Nangona kungenjalo kusetyenziswa ngempumelelo, banokuvula iipumlo ezithile kunye nokunciphisa i-snoring. Ngethamsanqa, ingxolo yeenjini ze-jet iya kuba nzima kakhulu.
Ukuba ulala ne-apnea , awuyi kuba neendawo zokuhlala zombane ukuze usebenzise ingcinezelo yakho eqhubekayo yokuhamba ngomoya (CPAP) kwi-flight. (Kufuneka uqhube kwinqwelo, nangona kunjalo, ukukhusela ukulahlekelwa kwayo.) Ukuhlala ngokuthe tye kuya kunciphisa umngcipheko kunye nobuqili bokugula kwakho kokulala. Akunakuyiphatha ngokuba ubude bendiza kulungile, kwaye akunakwenzeka ukuba uhlupheke nayiphi na ingxaki yezempilo. Kulabo abasebenzisa umbane ngomlomo ukuphatha i-apnea, unokukwazi ukufaka oku kunceda ekulala kwakho.
Abantu abane- syndrome yemilenze yokuphumla (RLS) banokufumana iindiza ezide ukuba zixakeke ngokukodwa. Kukho iindlela ezininzi zokunciphisa le mpawu ngeli xesha lihamba: izinto ezinokuphazamisa ezifana ne-crossword puzzles zinokuba luncedo, kwaye ukuhamba ngeenyawo okanye ukulandelela imilenze kunokunika uncedo. Ukusetyenziswa kwamanye amayeza njengama-opioids okanye i- gabapentin inokuba luncedo.
Ukuba unesifo sokulala, ungase ufune ukuthetha nodokotela wakho ngeendlela zokwenza uhambo lwenu lukhulu ngakumbi. Kwezinye iimeko, imishanguzo yonyango ingaboniswa ukubonelela.
Ngokucwangcisa ngokucophelela, umgudu wokudala indawo yokulala ekhululekile, kunye neenkxaso ezimbalwa ezikhethiweyo zokulala, kunokwenzeka ukuba ulale kakuhle kwindiza eninzi. Oku kunokukunceda utshintsho kwixesha lakho elitsha ngokukhululeka kwaye uhambe uhambo oluya kuqala.
> Umthombo:
> Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 5.