Ixesha elihle kakhulu kwiBhedi linganciphisa Ubuthongo bokulala
Isithintelo sokulala, unyango lokuziphatha, inokuba yonyango oluyidingayo ukulungisa ukulala kwakho. Kungabonakala kungaqhelekanga, kodwa ukuchitha ixesha elininzi ngexesha lokulala kungabangela ukuba ube nobunzima bokulala. Kukho amanyathelo alula ongayenza ukulungisa le ngxaki nangona kunjalo.
Ixesha lokulala kwiBhedi lenza njani ukungazinzi
Ukusalalisa kuchazwa njengokungakwazi ukufumana inani elaneleyo lokulala ukuze uzive uphumule kwaye ngokuqhelekileyo kubonakala ubunzima bokuwa okanye ukulala.
Ngokuqinisekileyo oku kukhokelela kwiingxaki ngokusebenza kwemini. Okubalulekileyo, ezi ngxaki kufuneka zenzeke nangona ithuba elaneleyo lokulala. Nangona kunjalo, ixesha elininzi lokulala embhedeni libuhlungu ngakumbi ukulala kwakho?
Njengengxenye yezikhokelo zokulala ezingcono , ukuba unesifo sokungazinzi, ucebise ukuba awuqambi ukulala nokulala. Kunoko, ukuba awukwazi ukulala ngaphakathi kwemizuzu eyi-15, kungcono ukushiya umbhede wakho. Kufuneka ufumane indawo enye yokuzola ukulala uze uzive ulungele ukulala, uze ubuyele kwigumbi lakho lokulala ukuze ulale. Oku kucetyiswa ukuba ngaphandle koko uya kufunda ukudibanisa umbhede wakho kunye nexhala lokuba ungakwazi ukulala.
Ukuba unenkathazo yokulala, unokuziqinisekisa ukuba kufuneka uhlale embhedeni ixesha elide lokwenza oko. Oku kungaba yimpazamo. Kamva ekuseni kusasa ukuba uhlale embhedeni uya kukubeka ukuba ube nobunzima bokulala ngalobo busuku obulandelayo.
Uya kubangela ukutshintsha kwidhythm yomzimba wakho kunye nokunciphisa i-drive yakho ukuba ulale. Ngoko ke, unokufumana ukuphumla okongeziweyo, kodwa ngenxa yokungaziva ukhululekile emva koko.
Ukudibanisa uMeyi wokuLoba ufuna ukuVimbelwa kokulala
Ukuchitha ubusuku bakho ukujikijela nokujika kunokukubeka ukulala okuhlukileyo.
Ngokwemvelo, umzimba wethu ujikeleza ngeendlela zokulala . Ukuba, nangona isiphi isizathu, uhlala uvuselela, oku akuyi kwenzeka ngokufanelekileyo kwaye awuyi kuziva uphumle.
Abantu abanokulahla baya kuthi banokufumana iiyure ezimbalwa " zokulala kakuhle ". Ubusuku bonke buchithwa ngokungena ngaphakathi nokuphumayo, ukukhangela kwiwashi ye-alamu , nokuzama ukuphelelwa yinto yokubuyela elele. Oku kuholele ekusebenzeni kakuhle kokulala . Ukulala ngokufanelekileyo yimalini yexesha ochithayo ulala ulwahlula ngexesha ochitha kuyo embhedeni. Ukuba ulala ezintandathu kwiiyure ezisibhozo ochitha elaleni, ukulala kwakho kuya kuba ngama-75 ekhulwini. Ngokufanelekileyo, ukulala kwakho kufikelele kwi-100 ekhulwini.
Isithintelo sokulala yindlela yokuziphatha yokungalali. Kusebenza ukuphucula ukulala kwakho ngokulala umlinganiselo wexesha ovumela ukuba ulale ebhedeni. Cinga ukuba uhlala ubusuku bonke kwaye ngomso ebusuku uvumelekile ukuba ulale ezimbini iiyure. Amathuba okuba uyothatheka kakhulu, kwaye ixesha elo liza kuchitha ixesha lokulala. Umqobo wokulala usebenza kwinqanaba elincinci kakhulu ukunyusa umnqweno wokulala (obizwa ngokuba yi-sleep drive). Oku kukhokelela ekudibaniseni ubuthongo bakho, ukulala okungaphantsi kokufanelekileyo, kunye nokuphucula ukulala kakuhle.
Indlela Yokuphathwa Ngokuqhawuliswa Kwakho NgeNqamlezo Yokulala
Okokuqala, unokufumanisa kukunceda ukugcina umkhondo weepatheni zakho zokulala kunye nombolo yokulala. Oku kuya kubhala ixesha lakho lokulala, ixesha ochitha ixesha lokulala, ixesha ochitha kuyo embhedeni, kunye nexesha ovuka ngalo imihla ngemihla. Unokuba unqwenela ukugcina ezi rekhodi kwiiveki ezimbalwa ukuseka umzekelo wakho. Ngokusekelwe kwezi ziphumo, qaphela inani eliqhelekileyo lexesha ozive ngathi ulala ubusuku bonke.
Uya kusebenzisa isixa sithuba osichitha ulala ukuze ufumane isixa sithuba oza kuchitha kuyo. Umzekelo, ukuba ulala nje iiyure ezintlanu ubusuku ngobungakanani ngokusekelwe kwimilo yakho yokulala , uya kuvumela ukuba ulale kwiiyure ezintlanu.
Musa ukuchitha iiyure ezingaphantsi kwee-4 elele, kungakhathaliseki ukuba uziva ulele ngaphantsi. Qala ukuzithintela kwesi sixa sesikhathi esihlalweni.
Usuku ngalunye uza kubala ukulala kwakho. Emva kokulala ubuncinci kuma-85 ekhulwini kwithuba ochitha ngayo embhedeni, uya kwandisa ixesha lokulala ngemini eyi-15. Uya kuqhubeka ukwandisa ixesha lokulala ngokusebenzisa ubu bomi bokulala njengenjongo yakho de kube ixesha lokulala lizinzileyo. Kubaluleke kakhulu, awuvunyelwe ukuthatha i-naps ngexesha lemini kwaye kufuneka ulandele izikhokelo zokuhlambulula ubuthongo .
Ukuba uneminyaka engama-65 ubudala, imithetho yakho iyahluke. Uphulo lwakho lokusebenza ubuthongo luyi-80 ekhulwini kwaye uvunyelwe i-nap yomzuzu ka-30 ngemini.
Ngethemba ngeenkqubo ezilula zokulala ukulala uyakwazi ukulungisa utshintsho kwiipatheni zakho zokulala uze uphewule ukulala kwakho.
Imithombo:
Hoch, CC kunye al . "Ukukhusela umgangatho wokulala ebomini bomva: isifundo somqhubi wokukhawulwa kombhede nokulala." J Gerontol B Psychol Sci Soc Sci. 2001; 56: 52.
McCurry, SM kunye al . "Ulwaphulo lwengqondo olususelwe kwisifo sengqondo kubantu abadala." Ukuguga kweengqondo . 2007; 22: 18.
Spielman, AJ et al . "Unyango lokugula okungapheliyo ngokuthintela ixesha lokulala." Ukulala . 1987; 10: 45.