Izibonelelo zoBuhle boBukulala bulala

Kwixesha elidlulileyo, ukulala kwakusoloko kunganyanzelwa ngabagqirha kwaye ijikelezwe ngamathambo. Ngoku kunjalo, siqala ukuqonda ukubaluleka kokulala kwimpilo kunye nenhlalakahle. Sifunde, umzekelo, ukuba xa abantu bafumana iiyure ezingaphantsi kwe-6 ukuya kwi-7 zokulala ubusuku bonke, basengozini enkulu yokuphuhlisa izifo.

Isizathu esiningi sokulala, akunjalo? Nazi izizathu ezi-10 zokuba kutheni ufanele ubize ngobusuku bobusuku.

1 -

Ukulala Kugcina Intliziyo Yakho Impilo

Ukuhlaselwa yintliziyo kunye nemivimbo yinto enokwenzeka ukuba yenzeke ngethuba leentsasa zasekuseni, ezinokubangelwa indlela yokulala edibeneyo nemithambo yegazi. Ukungabikho kokulala kudibaniswe nokunyuka kwengcinezelo yegazi kunye ne-cholesterol, eziyiziphumo zobungozi zesifo senhliziyo kunye nesifo. Intliziyo yakho iya kuba nempilo xa ufumana iiyure ezingama-7 no-9 zokulala ubusuku bonke.

2 -

Ukulala Kuyakuthi Uncede Ukukhusela I-Cancer

Ngaba uyayazi ukuba abantu abasebenza ngokutshintshwa kwexesha elidlulileyo banomngcipheko ophezulu wokuphucula umdlavuza webele kunye ne-colon? Abaphandi bakholelwa ukuba ukukhanya okukhanya kukunciphisa izinga le-melatonin . I-Melatonin, i-hormone elawula umjikelezo wokulala, kucingelwa ukuba ikhusele umelana nomhlaza njengoko ibonakala ikhusela ukukhula kweemathumba. Qinisekisa ukuba igumbi lakho lokulala limnyama kwaye ugweme ukusebenzisa i-electronics ngaphambi kokulala ukuze uncede umzimba wakho ukhiqize i-melatonin ifuna.

3 -

Ukulala kunciphisa uxinzelelo

Xa umzimba wakho ubuthongo obuthathaka, ungena kwindawo yoxinzelelo. Imisebenzi yomzimba ifakwe kwisilumkiso esiphezulu, esibangela uxinzelelo oluphezulu lwegazi kunye nokuveliswa kwama-hormone oxinzelelo. Umxinzelelo ophezulu wegazi ukwandisa umngcipheko wokuhlaselwa kwintliziyo kunye nesifo, kwaye i-hormone yokucindezeleka yenza kube nzima ukulala. Funda iindlela zokuphumla ukulwa nemiphumo yokuxinzezeleka kwaye ulale ngokukhawuleza.

4 -

Ukulala Kunciphisa ukuvuvukala

Ukunyuka kwama-hormone oxinzelelo obangelwa ukungabikho kokulala kuphakamisa izinga lokuvuvukala emzimbeni wakho. Oku kubangela umngcipheko omkhulu kwiimeko ezinxulumene nentliziyo, kunye nomhlaza kunye nesifo sikashukela. Ukucubungula kucatshangelwa ukuba kubangele ukuba umzimba upheleleke njengoko sikhula.

5 -

Ukulala Kukwenza Uqaphele

Ukulala ubusuku obuhle kukukwenza uzive unamandla kwaye uqaphele ngosuku olulandelayo. Ukuzibandakanya kunye nokusebenza kungekuphela nje kuvakalelwa kodwa kukunyusa amathuba okulala ubusuku obuhle. Xa uvuka uziva uhlaziyekile, sebenzisa amandla ukuze uphume emini, wenze izinto ezisebenzayo, kwaye uzibandakanye nehlabathi lakho. Uzolala ubusuku obulandelayo kwaye ukwandise izinga lakho lamandla onke.

6 -

Ukulala Kuphucula Imemori Yakho

Abaphandi abaqondi kakuhle ukuba kutheni silala kwaye siphupha, kodwa baye bafumanisa ukuba ubuthongo bunendima ebalulekileyo kwinkqubo ebizwa ngokuba yi-memory consolidation. Ngexesha lokulala, umzimba wakho unokuphumla, kodwa ubuchopho bakho buxakekile ukucubungula usuku lwakho, ukwenza udibaniso phakathi kweemeko, igalelo, imizwa kunye neenkumbulo. Ubuthongo obunzulu bubaluleke kakhulu ixesha lokuba ubuchopho bakho benze imemori kunye nezixhumo, kwaye ukufumana ubuthongo obuninzi buza kukunceda ukhumbule kwaye usebenze izinto ngcono.

7 -

Ukulala Kuyakusiza Unciphise Ubunzima

Abaphandi baye bafumanisa ukuba abantu abalala ngaphantsi kweeyure ezingama-7 ngobusuku bodwa banokuba baninzi kakhulu kunene okanye baninzi. Kucingelwa ukuba ukungabikho kokulala kuchaphazela ukulinganisela kwama-hormone emzimbeni ochaphazela ukutya. I-hormones ghrelin kunye neptin , elawula isondlo, ziye zafunyanwa ziphazanyiswa ukungabikho kokulala. Ukuba ufuna ukugcina okanye ukunciphisa umzimba, musa ukulibala ukuba ukulala ngokwaneleyo rhoqo kuyingxenye enkulu ye-equation.

8 -

Ukunya Kwakho Kukwenza Ube "Unqabile"

Ubusika akusiyo kuphela ixesha lokubamba z. Ukuhlamba emini ngemini kuyindlela ephuculayo , ehlaziya i-caffeine efanelekileyo kwimpilo yakho yonke kwaye inokukwenza ukuba ube nemveliso enemveliso. Abantu abadala abangama-24 000 abangamaGrike babonisa ukuba abantu abaye balala ngeendlela eziliqela ngeveki babe nomngcipheko ophantsi wokufa ngesifo senhliziyo. Abantu abalala emsebenzini babonisa amanqanaba amaninzi aphantsi kwengcinezelo. Ukuphamba kwamanzi kukuphucula imemori, umsebenzi wokuqonda kunye nomoya.

9 -

Ukulala Kuvumelekile Ukunciphisa Ingozi Yakho Yokudakumba

Iimpembelelo zokulala ezininzi zeekhemikhali emzimbeni wakho, kuquka i-serotonin. Abantu abanesiphene se-serotonin banokuthi bahlupheke ngenxa yokudandatheka. Unokukunceda ukuthintela uxinzelelo ngokuqinisekisa ukuba ufumana inani elifanelekileyo lokulala: phakathi kwama-7 no-9 iiyure nganye ebusuku.

10 -

Ukulala Kunceda IQumrhu Lizilungiselele

Ukulala yithuba lokuphumla, kodwa lixesha elithile apho umzimba unzima emsebenzini olungisa umonakalo obangelwa uxinzelelo, imisebe ye-ultraviolet, kunye nokunye ukulimala. Iiseli zakho zivelisa iiprotheyini ezininzi xa ulala. Ezi molekyuli zeprotheni zenza iibhloko zokwakha zeeseli, ezivumela ukuba zilungise umonakalo.