Iillarm, ilanga lokusa, i-caffeine, kunye nokunyangwa kwezifo zokulala kunokunceda
Kungaba yinto ebuhlungu ukuba udibanise ebhedeni ngeyure ngaphambi kokuba usebenzise ukuvusa. Ngamanye amaxesha kusemfuneko ukuba uvuke kwaye uvuke kusasa, nangona kunjalo. Ziziphi iindlela ezintle zokwenza njalo? Fumana indlela yokufezekisa oku ngeenguqu ezilula-njengeewashi ze-alamu, ilanga lokusa, kunye ne-caffeine-ukuze ukwazi ukuphumeza ngokukhawuleza ukuze uncedo oluhlala ixesha elide.
Ukutshintsha Ukuvuka Kwakho Ixesha leMeyi lixhomekeke kwiNjongo
Cinga ukuba ufanele uvuke kusasa nje, njengokubamba ukuhamba kwangoko, okanye ukuba ulungelelanisa ishedyuli entsha eya kuqhubeka. Oku kuya kukunceda ukuba iziphi izisombululo okanye izakhono kufuneka ziqwalaselwe ukuncedisa. Kusenokuba luncedo ukucamngca malunga nokuba ubuhlobo bakho kwiwashi yakho ye-alamu lithetha ngobuntu bakho. Ukukhupha nzima kunokubonisa ukuba iingxaki ziphantsi kwexabiso okanye umgangatho wokulala.
Ukwenza utshintsho lwexesha elide kwixesha lokulala
Ukuba kunokwenzeka, ngokukodwa ukuba oku kuguqulwa kwexesha elide kwixesha lakho lokulala, zama ukwenza utshintsho ngokuthe ngcembe. Kubantwana okanye abancinci bekulungele ukuhlaziya isikolo njengoko ihlobo lidlulela ekupheleni, kulula kakhulu ukucwangcisa phambili kwaye uqale ukuvuka ngaphambili kweveki okanye ezimbini ngaphambi kokuba uqale usuku lokuqala.
Qala ngokumisa i-alamu kusasa esondeleyo kwikhosi yakho yangoku, yangokwemvelo.
Emva koko, imini ngemihla, shenxisa ixesha lokuvusa kwangaphambili ngemizuzu eyi-15. Oku kungatshintshwa ngokukhawuleza njengoko kuyimfuneko okanye ngokukhawuleza njengokukhululekile. Njengomgaqo jikelele, kuthatha ixesha eli-1 ukulungelelanisa zonke iinguqu zeeyure eziyi-1 ngexesha lokulala (ezifana ne- jet lag ). Ixesha lokuvuswa lingashukunyiswa phambili ngaphambili zonke iintsuku ezimbalwa, umzekelo.
Zama ukugcina ixesha lokulala rhoqo kwaye ulala xa uziva ulele ukuze ugweme ukulala . Ngeke kube luncedo ukukhwela kwixesha lokulala ngaphambi kokuziva ulele: kuya kuthatha ixesha elide ukulala. Lo mnqweno wokulala uza kuhamba ngokukhawuleza ngokunyuka, ngokunjalo. Mamela umzimba wakho, sichitha ixesha lokuphumla ngeyure ngaphambi kokulala kwakho, kwaye ulale xa uziva ulele. Ezi zihlengahlengiso zinganceda ukuba ulale kwaye uvuke ngokulula.
Ukwandisa ubuthongo bakho, gcina ishedyuli yokulala yokulala (kunye namaxesha okulala ahlalayo kunye namaxesha avuke) nangona ngeveki okanye iintsuku. Ukuze ugxininise ixesha lokuvota, fumana imizuzu eyi-15 ukuya kwe-30 yokukhanya kwelanga ekuphumeni. Ukuba kunokwenzeka, phuma embhedeni, uphonsa kwiingubo, uze uphume ngaphandle. Musa ukugqoka izibuko zelanga okanye ihephe; vumela ukukhanya kukubethe ebusweni (ingakumbi amehlo akho). Umoya omtsha uya kukuvuselela kwaye ukukhanya kuza kunceda ukulungelelanisa isigqi sakho se-circadian kunye nomzekelo wokulala. Ukuba kuyimfuneko ngenxa yokuba uhlala phi, qwalasela ukusetyenziswa kwebhokisi lokukhanya elikhethekileyo. Ukufumana ukukhanya kokusa kwantya kunokuba luncedo kakhulu kwiibhokhwe zasebusuku ngokuphuza kwesifo somzimba wokulala .
Indlela Yokuvusa Nokunyuka Kwangoko NgeZisombululo Ezilula
Ngaphandle kokwenza uhlengahlengiso oluthile kunye nokuqinisela isigqi se-circumcadian kunye nokukhanya okukhanya, kunokukho ezinye izisombululo ezilula ezinokusinceda ukuvuka nokuvuka kusasa.
Cinga ngamathuba okukhetha:
- Misela i-alamu ephakamileyo, ephazamisayo ephazamisayo ebuthongweni bakho.
- Faka iwashi ye-alamu ngaphantsi kwegumbi ukwenzela ukuba unyuke ngokusemandleni ukuze uphendule. Musa ukubuyela emva kokulala xa usenyuka.
- Cinga ukubeka i-alamu ezininzi kwiidivaysi ezahlukeneyo (iwashi le-alarm, ifowuni, njl.).
- Hlela i-alamu ngokukhawuleza ukuze ungenayo inketho yokubetha , kodwa kufuneka uvuke ngokukhawuleza-okanye ubaleke.
- Ukufumana abanye ukukunceda ukuba uphakamise, njengamalungu endlu esele sele evukile okanye umntu onokukubiza uze ufike.
- Emva kokulala embhedeni, khawuleza uye eshahleni.
- Ukuzivocavoca kwasekuseni okanye ukuphuma ngaphandle kunokukunceda ukuba uhlale uphapheme.
- Ukutya i-caffeine kunokucima ukulala kwasekuseni uze uqale ukuvuka.
- Gwema ukusetyenziswa kweepilisi zokulala njengoko ezi zinto zingenza imiphumo yomsindo wamasa.
Xa usuvukile kwaye ulala ebhedeni, usenokuba nomnqweno wokubuyela elele ngenxa yokulala kwe-inertia . Oku kunokuba kunzulu xa uvuka ngokukhawuleza kunexesha lakho eliqhelekileyo. Kungathi uzive nje phakathi kobusuku, kwaye usenokufuna nje ukukhahlela emva kokulala. Ukuba le nto iqhubeka, unokuqwalasela izizathu zokuba ubuthongo bakho abuyi kuphumla njengoko kufanelekile.
Qiniseka ukuba ufumana iiyure ezanele zokulala ukuze uzizwe uphumule. Izidingo zokulala zihluka, kodwa abaninzi abantu badinga iiyure ezingama-7 ukuya kwe-9 zokulala. Njengoko sikhula, ngaphaya kweminyaka yobudala engama-65, ubuthongo obuncinane buyadinga ukuhla kancane ukuya kwiiyure eziyi-7 ukuya kwii-8. Ukuba awukwazi ukulala ngokwaneleyo ebusuku, kuya kuba nzima ukuvuka.
Ukunyangwa kweengxaki zokulala kunokufuneka kwakhona ukuba kwenzeke ukuba uvuke kwaye uvuke ukuziva kwangaphambili. Ukungazinzi kunganciphisa ubuthongo ngokukhawuleza, kunciphise inani elipheleleyo kwaye linciphise umgangatho. Imilenze yesifo esingapheliyo (RLS) ingenza kube nzima ukulala. Ukuphulukana nokulala kokuphefumula kungaphinda kuqhekeza ubuthongo, obangela ukulala ngokugqithiseleyo kwemini kunye nezinye iimpawu. Ukuba enye yeemeko zikhoyo, ukuvavanywa kunye nokunyanga kunokuba kuyimfuneko ukusombulula nzima ukuvuka.
Kwezinye iimeko, ukulala kwasekuseni kunokufuna unyango olungaphezulu. Xa kungenxa yokugula kwesifo (i-apnea yokulala, i- narcolepsy , okanye i-shift function disorder disorder) kwaye iphazamise ukusebenza komsebenzi wamasemini, imithi yokugulisa imithi ingasetyenziswa. La mayeza angabandakanya i-modafinil (i-Provigil), i-armodafinil (i-Nugivil), okanye ezinye ezifana ne-methylphenidate (Ritalin). Thetha nomgqirha wezokwelapha oqinisekisiweyo webhodi xa uvakalelwa kukuba unzima kunokuba ufanele.
ILizwi
Njengoko uthabatha olo tshintsho ukuvuka kwaye uvuke kusasa, qalisa ukuba nesicwangciso sokuwa. Musa nje ukuqala ngokubeka i-alamu enye iiyure ezimbini ngaphambi kokuba uvuke ngokusemthethweni kwaye ulindele ukuxhuma ebhedini ehlaziyekileyo; kungenakuhamba kakuhle.
Cinga ngeendlela zokwenza utshintsho ngokuthe ngcembe kwaye usebenzise iziphakamiso ezingentla ukuze uncede ukuqinisa lo tshintsho. Fumana uncedo lwabanye, kubandakanya ugqirha wokulala xa kuyimfuneko, ukukugcina endleleni efanelekileyo. Kwakhona kunokuba luncedo ukuvuma ukuba ngokuzimisela kwaye ulungele ukuyenza. Ungazivumeli ukuba ubuyele ekulala. Izinsuku ezimbalwa zokuqala ziya kuba nzima kakhulu, kodwa ziya kuba lula.