Ukwandisa ixesha elipheleleyo lokulala kunye nezikhefu zingaba yindawo efanelekileyo yokuqala
Akunamnandi ukuba ube netyala, ngakumbi ukuba uqhuba ityala lokulala. Ukulahlwa kobuthongo kunokuba nemiphumo emibi kwimpilo nangentlalo. Funda iindlela onokuzihlawula ngayo ityala lakho lokulala kwaye ugweme imiphumo emibi yokufumana ukulala kakhulu.
Kutheni Ndifumana Iingxowa Zokulala?
Ukuba uziva ulele , unokuzibuza ukuba kutheni. Isizathu esona siqhelo kukuba ufumana ukulala ngokwaneleyo ukuziva uphumle.
Ngaphandle kweeyure ezaneleyo zokukhupha, uya kuziva ulele ngexesha losuku. Kutheni oku kwenzekayo?
Ukulala kukuba, ubuncinane kwinqanaba, inkqubo apho iikhemikhali ezibangela ukulala zisuswe kwingqondo. Umntu oqhelekileyo ochazwe ngokuba yi- adenosine . Ukuvuka kukhulisa amanqanaba e-adenosine, okuyi-product ye-metabolism (okanye ukusebenzisa amandla) kuwo wonke umzimba. Xa uhlala uvukile, i-adenosine ngakumbi iqokelela, yenza uzive ulele. Ukulala kuwukhupha kwaye ngokukhawuleza ukwandisa ukuphaphama.
Ukuze ulungise le nkqubo, kufuneka uvumele ixesha elaneleyo lokuba i-adenosine isuswe. Ngamafutshane, kufuneka udibane neemfuno zakho zokulala . Ezi zidingo zihluka ngokusekelwe kwiminyaka yakho, ukuthambekela kofuzo kunye nezinye izinto. Abanye abantu badinga ukulala okungaphantsi, ngelixa abanye badinga ngaphezulu. Ubuthongo bufuna ngokunciphisa njengoko sikhula. Ukuba ufuna iiyure ezili-8 zokulala ukuze uzive uphumle, kodwa ufumana amahora angama-6 kuphela, uya kuqala ukwakha ityala lokulala.
Khumbula ukuba ukulala okusemgangathweni okubangelwa ukuphefumula ukuphazamiseka kokulala kunye nezinye izifo zokulala kunokuchaphazela nokulala. Le miqathango inokubangela ukuba uhlale ulele ngexesha losuku, nangona iiyure ezaneleyo zokuphumla ebusuku.
Iimiphumo zoLwandle oluKhuselekileyo nolusandul 'ukulala
Ukuba uqokelele ityala lokulala, usenokuzibuza: Ziziphi iimiphumo kwaye ziyakuthi ziphendulwe?
Kukho iindaba ezilungileyo kunye neendaba ezimbi ngaphambili. Iindaba ezilungileyo kukuba ukuphula ukulala, apho kukho iiyure zokulala ezaneleyo, zingaphumelela kakhulu ekuguquleni imiphumo emibi yexesha elifutshane. Ukuba ubusuku obukhulu bokulala emva kokungabi nanele, uyayazi indlela enhle ngayo oku kuvakalelwa ngayo. Uninzi lweziphumo zomzimba zobunzima bokulala buya kutshintsha ngokukhawuleza nje ngobusuku obuthile bokulala ngokwaneleyo.
Iindaba ezimbi kukuba awukwazi ukwenza ubuthongo ulahlekelwe inyanga okanye kwiminyaka engaphambili. Ngelishwa, le nqanawa kungenzeka ukuba ihamba ngomkhumbi. Kukho umphumo wexesha elide lokulala ngokwaneleyo, kodwa kunzima ukuqikelela ukuba umonakalo ongapheliyo uye kwenzeka nokuba ungakanani uguqula iindlela zakho unokunceda. Uphando olungakumbi lufunekayo kubantu abaninzi ukuba baphendule le mibuzo. Nangona kunjalo, ukuzifumana kwakho konke okufunekayo kunokukunceda ukuba uzive kwaye usebenze kakuhle ngokukhawuleza.
Indlela Yokuhlawula Umxhelo Wokulala
Ukuba ufumana ukulala ngokwaneleyo ukuya kwinqanaba lokuba unobungozi bokulala, uzakufuna ukuhlaziya iindlela ezilula zokuhlawula ityala lakho lokulala lokuqokelela:
- Zama ukwandisa ixesha lakho lokulala.
Oku kungenziwa ngokulala ngaphambi okanye ngokulibazisa ixesha lakho lokuvusa.
Kungcono ukongeza ixesha ngokuphindaphindiweyo uze ufumane ukuphumla okwaneleyo. Ukuphepha ukusetyenziswa kwewashi ye- alamu kuya kukuvumela ukuba ulale okufuneka uzive uphumle. Qinisekisa ukuba awuyi kukhupha ixabiso lexesha ochitha kuyo embhedeni okanye uqala ukufumana ukulahla. Ngokomzekelo, ukuba ufuna iiyure eziyi-8 zokulala ukuze uzizwe uphumule kwaye uqala ukuchitha iiyure ezili-10 ubusuku bonke embhedeni, ngexesha uya kuthi uchithe iiyure ezingama-2 uvuke ubusuku bonke. Gcina rhoqo ixesha lakho lokulala kwaye ufumane ilanga lelanga ukuphucula ezi ntlawulo.
- Thatha ukulala kancinci.
Ukuba ixesha lokulala ubusuku buyi-mthendeleko, i- naps ifana nokutya okutyhulayo.
Kuyakwazi ukuba wenze ixesha elilahlekileyo ngokulala ngenye iimini ngokuhlwaya. Uninzi lwabantu luya kulula lula kwimini yamva. Amancinci amancinci angakuhlaziya, kodwa i-naps emide ingafuneka ukuba yenzele ukulahla okubalulekileyo kokulala. I-caffeine naps inokuba luncedo ngokuphucula ukukhutshwa kunye nokususwa kwemvelo kwe-adenosine, uphawu lokulala.
- Ukulala ngeveki.
Abantu abaninzi basebenzisa le ndlela: NgoMgqibelo nangeSonto ekuseni bavumela ukulala okungaphezulu. Ukuba ufanele uvuke kusasa ngeentsuku zeveki, unokufumanisa ukuba uqokelele ngokuthe ngcembe ityala lokulala. Ngexesha leveki ejikelezayo, ungahlawula oku ngokulala. Kuphantse kufana nokuba utshintshela iqhosha lokusetha kwakhona kwityala nganye ngeveki. Oku kungcono ukuyiqhubela phambili, kodwa kungenakukhethwa njengokuba unokubandezeleka ngenxa yobuthathaka bokulala ngexesha leveki.
- Sebenzisa i-caffeine ngeendlela ezincinci.
I-caffeine ibimbela uphawu lwe-adenosine. Ngenxa yoko, emva kokunandipha ikhofi, itiye, okanye i-soda pop, kuyinto engokwemvelo ukuziva uvukile. Ezi mphulo zifutshane nje. Ngenxa yoko, unokufuna ukuba ngamaxesha anokufumana uncedo. I-caffeine ayikwazi ukunqoba amandla okulala ebuncinci, ngoko ke inokuba nenxaxheba encinci njengoko ityala lokulala likhula.
- Gweba ukuqhuba ukulala.
Ukuba kukho into enye kufuneka uyenze kwimeko yobunzima bokulala, yile: Musa ukuqhuba ukulala. Ukuba ulele ukulala, musa ukufumana emva kwesondo. Ukuba sele usuqhuba umqhubi, khuphela ngokukhuselekileyo endleleni kwaye uphumle. Izikwere zokulala zingabangela ukulala ngenxa yokuhamba, kwaye oku kubangelwa yingozi yezithuthi. Ukutshintsha i-rediyo kwaye uhlawule iifestile akuncedi; Abantu abaswele ukulala abasemagqumeni abaza kutshatyalaliswa baya kutshabalalisa iimoto zabo. Akufanelekanga ingozi.
- Ukuba usenzima, fumana uncedo kwiingcali.
Kulabo baqhubeka bejamelana nemiphumo yokulahla ubuthongo, bathethe ne-board certified- sleep certified specialist . Kukho ezinye iimbangela zokulala okungapheliyo, kuquka ukulala nokulala. Ukuba ungaziva uphumule, naphezu kwemizamo yakho engcono, fumana ukuxilongwa kunye nonyango oluyidingayo. Uya kuvuya ukuba wenze.
Umthombo:
Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." I-ExpertConsult , umxholo we-5, ngo-2011.