Ukuba ufumana ubuthongo obuninzi obusemini , usenokungakwazi ukulala ngokwaneleyo. Ubuthongo obuninzi abantu abadala abayidingayo ngobusuku obuphakathi ukuba bazive bephumle? Funda indlela ukulala kufuneka kuduqule ngayo njengoko sikhulile kwaye nokuba ungenayo ngokwaneleyo ukuziva uphumle. Ekugqibeleni, cinga ezinye izinto ezinokuchaphazela umgangatho wobuthongo, nokuba ngaba ufumana iiyure ezaneleyo zokukhupha.
Izinto eziQinisekisa kwiMali yokulala oyifunayo
Ubungakanani bokulala obuyidingayo mhlawumbi bubekwe ngumfuzo wakho, iminyaka yakho, impilo yakho yonke, iimfuno ezahlukeneyo ngexesha lakho, kunye nezinye izinto. Abanye abantu bafuna ukulala okungaphezulu kwaye abanye bafumana ngaphantsi. Njengoko sikhula, sinokuba sinciphise amandla okulala ebusuku, kubangele ixesha elide lokulala nokukhanya ukulala . Iingxaki zonyango, kuquka intlungu engapheliyo kunye nezinye iingxaki zokulala ezifana ne-sleep apnea, zinokuchaphazela ukulala ebusuku. Ukwenyuka komsebenzi okanye ukunciphisa umzimba, kubandakanywa nokuzivocavoca, kunokuchaphazela iimfuno zokulala.
Ukuba ufumana inani elipheleleyo lokulala omele uzive uphumle, unokuphephelela iimpembelelo zokunqongophala kokulala nokuphucula umsebenzi wakho wosuku. Uninzi lwabantu lufumana ubuninzi bokulala kwabo ebusuku, kodwa iimfuno zokulala nazo zingaxhaswa ngokuthatha i-naps. Kunokwenzeka ukugqiba inani lokulala olidingayo ngokulandela uvavanyo olulula .
Umlinganiselo weZindleko zokulala zaBantu abadala
Ngokuqhelekileyo, umntu omdala osempilweni uyadinga iiyure ezingama-7 ukuya kwe-9 zokulala ubusuku bonke. Iingcaphephe zibonise ukuba umyinge wokulala okufunekayo ukukhusela iziphumo ezinobungozi kumsebenzi wemini zi malunga neeyure eziyi-8 kunye nemizuzu eyi-10. Kunconywa ukuba abadala abangaphantsi kweminyaka yobudala engama-65 bangadinga ukulala okungaphantsi, amahora angama-7 ukuya kwe-8 endaweni yoko.
Ukuba ixesha elidlulileyo lisetyenziselwe ukulala, ukulala ngenxa yokulala.
Ukusabalalisa ngokuqhelekileyo iimfuno zokulala ebantwini yindonga enebell. Kanye nje nokuphakama, ubunzima, ubunzima, kunye nezinye izinto: kukho abantu abagqithiseleyo kwaye awukwazi ukulingana "nomyinge." Abanye abantu bangadinga iiyure ezili-6 zokulala ukuze bazive bephumle ngaphandle kwemiphumo emibi. Ixesha elongeziweyo elichithwa ebhedini kula bantu bantu liza kubangela ukulala. Ngakolunye uhlangothi, abanye abantu bangadinga iiyure ezili-9 (okanye ngaphezulu), kwaye ukufumana iiyure eziyi-8 zokulala kuya kubangela ukulahlwa kolala .
Ukuba ufumana ulele ukulala emini, usenokungabi nokulala ngokwaneleyo. Zama ukugcina ixesha lokulala rhoqo kunye nexesha lakhe elimisiweyo. Yiya kulala xa uziva ulele, kwaye uzama ukuhlangabezana neemfuno zakho zokulala ngokukhusela ixesha lakho lokulala kwezinye izinto. Xa uvuka ekuseni, zama ukufumana imizuzu eyi-15 ukuya kwe-30 yokukhanya kwelanga mhlawumbi ekuvukeni okanye ekuphumeni kwelanga.
Iziphumo zokulala ngokwaneleyo
Ukuba ulala kancinci kunokuba ufune, mhlawumbi uqala ukuqokelela ityala lokulala . Unokuba nobutyebi bokulala, obunokuphumela kwimiphumo engokwenyama nangokwengqondo . Ukuba uhlala ulahlwe yindlala, unokubandezeleka kwimiphumo emibi yempilo njengobunzima.
Kwezinye iimeko, akukhona kuphela iiyure ezibalulekileyo ezibalulekileyo. Umgangatho wobuthongo ungadityaniswa kakhulu ngeemeko ezinjenge- sleepiness obne sleep apnea kunye neentshukumo ezihambayo zokulala .
Ukuba ufumana iiyure ezaneleyo zokulala, kodwa ungazivumi ukuziva uphumule okanye ulale ekupheleni komhla, kufuneka uthethe nodokotela olele malunga nezinye izinto ezinokuthi zichaphazele umgangatho wobuthongo bakho.
Imithombo:
Kryger, MH et al. "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier, edition 6, 2016.
"Isiseko seSizwe sokulala sincoma amaxesha amasha okulala."
Van Dongen, HPA et al. Iindleko ezithathayo zokuvuselela okongeziweyo: iziphumo zempembelelo kwimisebenzi yokungasebenzi kunye nokulala komzimba ukusuka kumngcipheko ongapheliyo wokulala nokulala kokulala. " Ukulala ngo-2003; 26 (2): 117-126.
Wehr, TA et al. "Ukugcinwa kweendlela zokuphendula i-photoperiod kubantu." InguJ Physiol 1993; 165 (4): R846-857.