Fumana iindlela zokulala kakuhle
Kuye kube ngeveki enkulu kwaye ngoku ixesha lokuhlala kwindawo yokulala ukuze ufumane ubusuku obuhle bokulala ngaphambi kweveki elixakekileyo. Emva kokulinda imizuzu embalwa, uqala ukufumana uxhalabhiso oluncinane: Awuyi kulala. Uqala ukukhathazeka ngomsebenzi wakho ngosuku olulandelayo. Emva koko, uyaqonda ukuba inkathazo elele ukulala ibonakala ibonakala ngeSonto ebusuku.
Ukulindela iveki ezayo ingakhupha ixhala
Yintoni eyenza ngeCawa ebusuku ubaluleke kangaka?
Kubonakala ngathi ixhaphake ngokuqhelekileyo ekunzima ukulala. Ukusalalisa kuchazwa njengengxaki yokuwa okanye ukulala. Xa kuthatha imizuzu engaphezulu kwe-20 ukuya kwe-30 ukukhupha, oku kungabonakalisa ingxaki.
Kukho izinto ezinokubangela ukulala. Xa kwenzeka, ukuxhalabisa kungenza kube nzima. Uxinzelelo lokulala, okanye ukugxininisa kancinci kulo, kwenza ukuba kube nzima ukukhupha. Ngobusuku ngeCawa kube yithuba apho uqala ukucinga malunga neveki ezayo.
Ukuba uyayithiya umsebenzi wakho, okanye ukuba uxinzelelekile, ungasondela ngeveki ngesantya. Unokucinga ngeentsebenziswano ezikuqhubisayo. Unakho ukukhanyisa kwiiprojekthi ezibonakala zinzima. Unokucinga ngeengxaki ezinkulu ojamelana nazo ngeveki ezayo. Akukho nanye kwezi ngcamango kuya kuqhuba ukulala.
Kungaba luncedo ukusebenzisa ixesha lokukhathazeka okucwangcisiweyo okanye iindlela zokuphumula ezifana nokuphefumula ukuxininisa lo xinzelelo.
Uyakwazi ukuphazamisa ezi ngcamango uze ulale ngokulula. Ukuba unenkxalabo eqhubekayo, unokufuna uncedo olungakumbi ngokusetyenziswa kwamachiza okanye unyango lwe-psychotherapy kumcebisi.
Iveki Iimodeli zokulala zingaphumelela ukulala
Kukho ubungqina obuqinileyo bokuthi utshintsho kwiindlela zokulala zeveki zingenza kube nzima ukulala ngoSonto ebusuku.
Kuqhelekile ukuba ubuthongo-obunyanzelekile ngexesha leveki. Unokufika kwisibhedlele ngokukhawuleza okanye unokuvuka ekuseni. Ukufumana abantwana ukulungele esikolweni, okanye ukwenza uhambo lokuhamba emsebenzini kungabangela ixesha lokuqala. Unokulala ukuya ekupheleni ngenxa yeeprojekthi ezilibazisa ixesha lakho lokulala.
Ngenxa yoko, awukwazi ukuhlangabezana neemfuno zakho zokulala ngeveki. Ubusuku bonke, unokuzifutshane. Ngobusuku emva kobusuku, umnqweno wokulala uqina ngakumbi. Xa uMgqibelo kusasa ujikeleza, ungalala. "Uyakhupha" ekulahlekeni ukulala kwaye uhlawule ityala lokulala eliqokelelwayo. Ukuba awuvuki kusasa ngeCawa, ukuhlaziywa okufanayo kunokuphindaphinda. Oku kuchaphazela njani ukulala?
Ukulala kwethu kuphuculwa ngeenkqubo ezimbini: i-homeostatic sleep drive kunye nesigqi se-circadian . Ukulala kwesithuthi ngumnqweno wobuthongo obwakha xa sihlala siphapheme. Ukuba ubuya kuhlala uphaphele iiyure ezingama-30, ekupheleni kweeyure ezingama-30 uza kuba ulala kakhulu kwaye ulale ngokukhawuleza. Ubungeke ulale ixesha elide kwaye unzulu ngakumbi kunokuba wawuqhele. Ukuvuka konke kudala lo mnqweno wokulala.
Ngokuchaseneyo, xa ulala, unciphisa i-drive yokulala. Ngokulala, kukho ukubambezeleka kokuqala ukwakha umnqweno wokulala.
Kufana nokulala ekuqaleni. Ukuba ulala kwiiyure ezimbini okanye ezintathu ngeveki, kufana nokulala embhedeni. Ukuba ixesha lakho lokulala liqhelekile ngo-11 PM, kodwa ukhahlela embhedeni ngo-8 PM, ngaba uyamangaliswa ukuba awukwazi ukulala?
Olunye ugalelo ekulala ubuthongo ngeCawa ebusuku bubungqina be-circadian rhythm. Sinomdla wokuhlala ubuthongo obunxibelelanayo kwimizekelo yobusuku bobusuku nobumnyama. Oku kuqiniswa yi-genetics yethu kunye nokukhanya kwelanga lokukhanya . Ngokulibazisa ixesha lokuvota, kwaye ukukhanya kwi- nucleus yethu yesigxina kwingqondo kamva kamva, iphethini iphetshana.
Yenza kube nzima ukuba sivuke kwaye kunzima ukuba silale.
Imizimba yethu iphendula kakuhle kwiipatheni eziqhelekileyo, kwaye oku kuquka umzekelo wokulala nokuvuka. Gcina ixesha elivuthiweyo (nge-alamu, ukuba kuyimfuneko), nangona ngeveki. Yiya kulala xa uziva ulele, kodwa zama ukufumana iiyure ezi-7 ukuya kwezi-8 zokulala ngeveki ukuhlangabezana nezidingo zakho zokulala. Zama ukuphepha ukulala ekupheleni kweveki; ukulala ngokwaneleyo ubusuku bonke ukuziva ukhululekile.
Ngomso emva kokuhlwaya Kwangathi Sinciphise Ikhono Lakho Lokulala
Iiveki zeeveki xa sikwazi ukuzithobela ngokulula kwi- nap . Nangona ezi zinto zivame ukuba zenzeke kusasa, zinokuthi ziphazamise umva. Khawucinge nje ukuba ubuye wambona njani umntu ehamba ngeSonto ntlanzi! Iimidlalo, iifilimu, nokufunda zibonakala zilungelelaniswe ngokugqithiseleyo ekupheleni kwempelasonto. Ngelishwa, i-naps inganciphisa i-drive yokulala.
Zama ukuphepha ukuthatha ixesha elide, ngakumbi ukuba unobungozi bokulala ebusuku. Ukuphucula iiyure ezimbini okanye ngaphezulu kunzima kakhulu. (Le-naps ingabonakalisa isifo sokulala, ezifana nesifo sokulala.) Kangangoko kunokwenzeka ukuba unomda wokunciphisa amaxesha amancinci, mhlawumbi imizuzu eyi-15 ukuya kwe-20. Ezi zinokuqabula, ngaphandle kokuphazamisa ubuthongo ebusuku. Ukongezelela, zama ukuchitha ixesha le-naps ukuya kwimini emini kwaye ugweme ukulala emva kwemini okanye kusihlwa. Ukulala ngexesha lokulala ngaphambi kokulala kuya kwenza kube nzima ukulala.
Ukuba ukulala kwakho kukugxininisekile, nqunqa i-naps ngokupheleleyo uze ubuthongo bakho buphucule.
Ukukhetha ixesha lokulala kunye nokulala ebhedini
Njengoko kuphawuliwe ngasentla, zama ukugcina ixesha lokulala, kuquka neveki nobusuku beveki. Xa ulala ngexesha elifanayo ubusuku bonke, uya kulala ngokulula. Kubalulekile ukuphulaphula umzimba wakho kwaye ulale xa uziva ulele.
Ukulala okanye ukulala kuhlukile kunokukhathala, ukhathala okanye ukudinwa. Omnye unokuziva ephelile kwaye engalali. Ubuthongo bubunqwenela obuthongo bokulala obunokuqala ngaphambi kokuqala kwawo. Inokuthi inxulumane neentloko ezinzima, ukuvakalelwa komzimba emzimbeni, kunye nokulahlekelwa kwengqwalasela kwimibono.
Yiya kulala xa uziva ulele, kubandakanywa ngeveki. Ungakhethi ixesha lokulala elithembekileyo elisekelwe xa ungathanda ukulala. Ukuba ufuna ukulungelelanisa ishedyuli yakho, ngokwenene kulula ukutshintsha ixesha lakho lokuvusa nge-alamu. Emva koko ulungise ixesha lakho lokulala ngaphambi kokuba uhambelane xa uziva ulele. Ukusalalisa kunokwenzeka ukuba kwenzeka ukuba ulala ebhedeni kakhulu ukufumana ukulala ngokwaneleyo ukuqala iveki yakho.
Ukuba awuyi kulala, gcina ukulawula ukuvuselela . Vuka emva kwemizuzu eyi-15, yenza enye into ephumayo, ubuye ulale xa uziva ulala kakhulu.
Ukunciphisa umsebenzi wezoPhilo kunye nokuSebenzisa utywala kunye ne-caffeine
Kukho ezinye izinto ezinokuchaphazela ukukwazi kwakho ukulala. Ezi ziquka ukuguquka kwimisebenzi yomzimba kunye nokusetyenziswa kakubi kotywala kunye ne-caffeine.
Abanye abantu banemisebenzi emzimbeni. Iveki zingase zibe yithuba labo lokubuyela kwaye ziphumle. Umsebenzi owenziwe umzimba ophantsi, kubandakanya ukuzivocavoca, ngeveki zingenza kube nzima ukulala. Kungangoko kunokwenzeka, zama ukugcina amanqanaba afanayo okusebenza ngawo ngeveki (okanye ukwandisa, ukuba kunokwenzeka).
Utywala lunokuphucula amanqanaba e- adenosine kunye nokwandisa umnqweno wokulala. Ngelishwa, i-metabolized ngokukhawuleza. Amanqanaba awela kwaye umnqweno wokulala ulahleka. Gwema utywala ngexesha lokulala ngaphambi kokulala. Kubaluleke kakhulu, ungasebenzisi utywala njengobusuku bokuhlwa.
Ukusetyenziswa kwe-caffeine kungaphazamisa amandla ethu okulala. Abanye abantu banomdla, kwaye i-caffeine efunyenwe kwikofi, i-tea, i-soda pop, iziphuzo zamandla okanye i-tsokolate kufuneka igwenywe emva kwemini. Kwabanye, ukunciphisa ukungenisa emva kwemini-ntambama kunokwanela. Ukuba unesifo, zama ukuphelisa ukusetyenziswa kwexesha le-cafeine ukuze ufunde ukuba kukuchaphazela.
Ukuqwalaselwa kokugqibela kweSonto loNyaka lokuNqanda
Xa ubunzima bokulala buqhubeka, qwalasela ezinye izizathu ezibangelwa ukungabikho kweSonto ebusuku. Ngaba unqwenela ukulala ngoba kuthetha ukuphela kweveki? Ngaba ugwema uxinzelelo lweveki yomsebenzi? Ingaba lixesha lokwenza utshintsho olubi ebomini bakho ukuphelisa uxinzelelo?
Ukuba ukulala kwakho kuqhubeka, cinga ukuthetha ngongcali yokulala malunga nezonyango ezinokuba luncedo, kubandakanywa unyango lokuziphatha ngokungazinzi (CBTI) . Kwiimeko ezinqabileyo, ukusebenzisa ipilisi yokulala ngeCawa busuku kunokunceda.
Unokulala ngokuqhelekileyo, kwanokuhlwa ngeCawa.
> Umthombo:
> Kryger MH et al. "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier, edition 6, 2016.