10 Izinyathelo Eziphezulu Zokusiza Gwema Ukulala Uma Ubuthongo Bubekiwe

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Iyini Ukwelapha Okuhle Kokulala Kwokulala?

Uma ungalali ngokwanele futhi ukhuthazelela imiphumela yokulahlwa kokulala , ungase ube nesithakazelo ekufundeni ezinye izindlela zokwelashwa ezingcono kakhulu kanye nokuphulukiswa okutholakala kule nkinga. Ngenhlanhla, kunezinketho eziningi ezitholakalayo ezisiza. Izimo eziningi zemvelo zingalwisana nemiphumela yokulahlekelwa ukulala, isebenze ukuze kusebenze uhlelo lwethu lokuvusa umqondo. Ezinye zicacile futhi abanye bangase bakumangaze. Ngithemba ukuthi uzothola indlela yokubhekana nokulahlwa kwakho kokulala okuzovimbela imiphumela embi esesikhalazo esivamile.

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Ukulala

Lokhu kungase kubonakale kuvelele kakhulu ngisho nokucabangela, kodwa ukwelashwa okungcono kakhulu kokunakekelwa kokulala nakho okulula: ukulala okuningi. Ukulahlekelwa ukulala kwenzeka uma singalali ngokwanele. Lokhu kungase kwenzeke ngokungapheli, ngokulala ngokwanele isikhathi eside, noma kungase kwenzeke kahle, njengalapho "sidonsela khona." Sonke sinesidingo sokulala ngabanye, kanti isilinganiso esilinganiselwe sokulala sishintsha esikhathini sethu sokuphila. Ukulala okusemgangathweni ompofu, okungahle kwenzeke ezinkingeni zokulala njengokungalahleka noma ukuphefumula ukulala , kungase kuholele ekulahlekeni kokulala.

Ungase ungadingi ukulala okungcono kakhulu ukuze uzizwe ungcono. Ngemuva kokulahlekelwa kanzima kokulala, ubusuku obulodwa besikhathi sokulala amahora angu-8 kungenzeka. Lapho kusetshenzwa ukulala okungapheli, ukulala ebusuku kungadingeka ukuthi kunwetshiwe, futhi ukulala okungeziwe phakathi nosuku kungase kusize. Abantu abasha bangathatha isikhathi esincane ukuze babuyiselwe ekulaleni isikhathi eside.

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Umsebenzi

Okukhethwa kukho okulandelayo ukuphatha ukungalali ubuthongo kukuphambene nokulala: umsebenzi. Izikhathi ezimfushane zomsebenzi zingakusiza ukuba uhlale uqaphile, ikakhulukazi uma ubhekene nokuncishwa okuncane kokulala. Ucwaningo luye lwabonisa ukuthi ukuhamba ngeminithi emihlanu kungathuthukisa ubuthongo obuningi obusuku lwezinsuku njengoba kulinganiswa nokuhlolwa kwe-latency yokulala (MSLT) . Ngeshwa, lokhu kukhwabanisa kungase kube inzuzo yesikhashana ezayo futhi iya ngokushesha ngokushesha. Ngaphezu kwalokho, uma uhlushwa ukulala okujulile, ungase uthole izinzuzo eziningi ngokusebenza. Kuye ngezinga lomsebenzi, ungathuthuka ukukhathala okwedlulele (okungafani nokulala okuphuthumayo) okungase kuhambisane nezinzuzo zokuba uqaphile ngokwengeziwe.

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Ukukhanya Okukhanyayo

Ukuvezwa ekukhanyeni okukhanyayo kunemiphumela ebalulekile emzimbeni womzimba wakho we- circadian rhythm . Isigubhu se-circadian siyisibonelo semisebenzi yomzimba, kufaka phakathi ukulala nokuvuka, okuphelelwe yisikhathi umjikelezo wosuku lwamasuku. Kunezimo ezithile ezinjengesiyaluyalu se-seasonal (SAD) kanye nezimo zokulala eziphakathi komzimba ezisizwa ngokuvezwa okufanele ngesikhathi esifanele ekukhanyeni okukhanyayo. Ngaphezu kwalokho, ukukhanya okukhanyayo kungakusiza ukuba uqaphe ngokwengeziwe uma ulele ubuthongo.

Imiphumela yocwaningo lwezocwaningo ixutshwe ngokuqondene nokuthi lokhu kungenzeka kanjani ngempela. Abanye bakhombisa ukuthi ukukhanya kuphumelela ekushintsheni izilinganiso ze-circadian, okungase kukuvumele ukuthi uhlale uphapheme isikhathi eside. (Lokhu kubizwa nangokuthi ukukhula kwesikhathi sokulala ). Ngaphezu kwalokho, ucwaningo oluthile lubonisa ukuthi kukhona ukusebenza okuthuthukisiwe ebusuku, ikakhulukazi ngomsebenzi wokushintsha, lapho kunezimo zokukhanya ezikhanyayo.

Ngaphandle kokukhanya okujwayelekile okujwayelekile njengokungathi ungathola kusuka ekukhanyeni okuphezulu noma ukukhanya kwemvelo njengokukhanya kwelanga, kungase kuzuze ukuziveza ebhokisini elikhanyayo .

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Umsindo

Uma usuvele uthola ukuvula umsakazo ukuze uhlale uqaphile, ungase uzibuze ukuthi lokhu empeleni kuthuthukisa ukulala noma yimuphi omunye umphumela wokulahlwa kokulala. Kungase kube khona inzuzo ethile, kodwa ngeshwa, kungcono kakhulu.

Lapho sizwa okuthile, ubuchopho bethu buyasabela ngokusenza siqaphile kancane. Lokhu kungaba yinkinga uma sinendawo yokulala , kodwa kungaba usizo uma sizama ukuhlala siphapheme.

Ngokujwayelekile siphendula kahle kunombhalo weveli. Ngamanye amazwi, sidinga umsindo wangemuva uma sibheke kuso isikhathi eside ngokwanele. Isibonelo, imisindo yomoya ejikeleza emideni, i-soft hum ye-computer yomshini, nanoma iyiphi inamba yeminye imisindo idlala ngemuva ngemuva kwesikhathi. Imisindo emisha, nokho, sibheke. Ngakho-ke, umsindo ungase ube usizo nakakhulu ekusixwayiseni. Uma uhlabelela, kungase kube nzuzo enkulu nakakhulu.

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Ukushisa

Uma ngabe usuqede phansi amawindi akho emoto ngomzamo wokuhlala uqaphile ngenkathi ushayela, ungase udangele ukufunda indima yawo ekwelapheni ukulahlwa ubuthongo. Ngeshwa, kunobunye ubufakazi bokuthi ukushisa kwezinguquko kuyasiza kakhulu ekuthuthukiseni ukuqapha nokunciphisa ukulala ngokweqile. Ukuhlolwa kwamazinga okushisa okwedlulele (okushisa kakhulu noma okubandayo) kunomphumela wamaminithi ambalwa kuphela. Umzimba wethu uguqukela kulokhu lokushisa okusha, futhi akusisekho imisebenzi ukuze uqaphe izingqondo zethu. Ngakho-ke, ukusebenzisa ukushisa ukuphatha imiphumela yokulahlwa kwakho ukulala akukwaziswa.

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Ukuthutha

Ngokuqinisekile kunzima ukulala lapho usukuma, ngakho ukubeka ngokucacile kungaba nemiphumela enenzuzo ebuthongweni bokulala. Empeleni, ukumane uhlezi uqotho kungaba nomthelela ofanayo. Lokhu kuhlobene nokuqaliswa kokuthile okubizwa ngokuthi isimiso sezinzwa esizwelayo. Isistimu yomzwelo enozwela ilawula imisebenzi yomzimba ozenzakalelayo njengezinga lokushaya kwenhliziyo nokuhlenga umfundi. Njengesibonelo esingalindelekile, yisistimu eya emsebenzini ngokuzenzakalelayo uma uhlaselwa yingonyama. Ngakho-ke, kuyasebenza kakhulu ekukhuliseni nasekuqhakambiseni imiphumela yokulahlwa kokulala.

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I-caffeine

Ngaphandle nje kokuthola ukulala okwengeziwe, ukwelashwa okukodwa okungcono kokulala kokulala kungase kube yi-caffeine. Lokhu kuvuselela ngokwemvelo kutholakala kokudla nokuphuza okuvamile, kuhlanganise ikhofi, itiye, i-soda pop, iziphuzo zamandla, ne-tshokolethi. Kuphumelela kakhulu ekwandiseni ukuqapha. Kungase kube nemiphumela emibi emincane, njengezinyosi ngezikhathi zokuhoxiswa noma ukuthuthumela lapho isetshenzisiwe ngokweqile, kodwa i-caffeine ibekezeleleke kahle. Liyatholakala kakhulu futhi lingabizi kakhulu, okwenza kube isisombululo esithembekile futhi esetshenziswa ngaso sonke isikhathi sokunqotshwa kokulala. Ngokuvamile, i-caffeine isetshenziswe kangcono emanini amancane adliwe njalo ngezikhathi ngezikhathi ezithile.

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Izidakamizwa ezikhuthazayo

Ngaphandle kwe-caffeine, kunezinye izikhuthazo ezitholakalayo njengezidakamizwa kanye nezidakamizwa ezingaphezu kwe-counter-the-counter okungase kube usizo ekunciphiseni izimpawu zokulahlwa kokulala. Ezinye zezidakamizwa ezisetshenziswa kakhulu emgwaqweni empeleni azikhulisi ukuqwashisa; ukuphuza ngokweqile kuyithinta, futhi i- nicotine ayinayo umphumela uma ihlinzekwa ukuphatha ukulala. Ezinye izikhuthazo ezingase zinciphise ukulala zihlanganisa: amphetamine, methylphenidate (Ritalin), modafinil (Provigil), armodafinil (Nuvigil), ngisho ne-cocaine.

Izidakamizwa ezivuselela izidakamizwa zingakhuphula ukuphazamiseka, kodwa nazo zingase zibe nemiphumela emibi kakhulu (kubandakanya imiphumela yomzimba kanye nengozi yokuhlukunyezwa), ngakho-ke zisetshenziselwa ukuchithwa kokugcina noma ezimweni ezifana nokunakekelwa kokulahlekelwa ukugula (ADHD) , umsebenzi wokushintsha , futhi i- narcolepsy .

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Ukugqugquzela noma Intshisekelo

Ungase ucabange ukuthi kungenzeka ukuthi uhlale uqaphile futhi uqaphele uma empeleni ukhathalela ngemisebenzi oyisebenzisayo. Inkulumo evumayo noma umhlangano emsebenzini kungenzeka kube yinto nje yokukubeka ilungelo lokulala. Kodwa-ke, ukuchitha isikhathi nabathandekayo bakho noma ukuphishekela ukuzilibazisa okukuhle kungakugcina uphapheme, okungenani ngesikhathi esifushane. Ngempela, ucwaningo luye lwabonisa ukuthi abantu abathola izikhuthazo njengemivuzo yezimali bayakwazi ukuhlala bephapheme kangcono. Lokhu kuqapha okuqhubekayo kwaqhubeka kwamahora angu-36 okulala kokulala. Nokho, yaqala ukuwa ngosuku olulandelayo; ngosuku lwesithathu lokulahleka kokulala, imivuzo ayizange ibe nethonya ekuthuthukiseni ukuqapha. Ngakho-ke, lezi zinzuzo zingase zibe usizo ekunakekeleni ukulala okuncane, kodwa ukulahlekelwa isikhathi eside isikhathi eside kunganciphisa imiphumela yabo.

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Imiphumela Yeqembu

Okokugcina, kukhona inkolelo ethile phakathi kwabanesayensi ye-anthropologists ukuthi imiphumela yokunciphisa ubuthongo inganciphisa uma kwenzeka emkhatsini weqembu. Ungase ucabange ukuthi abantu abambalwa abangenalo ukulala bangakwazi ukusebenzisana ngezindlela zokulondoloza uqaphile. Lokhu kungase kube okuyisisekelo njengokubamba ingxoxo, lapho ukuxwayisa okuphindaphindiwe nezimpendulo zenzeka khona. Ngaphezu kwalokho, kungase kube khona isici senhlalo, njengokuthi kukhona umuntu lapho okuzokuvusa njengoba uhamba. Umthelela ungasiza kakhulu uma okungenani amanye amalungu eqembu aphumula kahle. Lezi ziqhema zeqembu zingaba usizo ezimweni ezikhethiwe, kodwa imiphumela ingase ibonakale njengokunakekelwa kokulala okungapheli.

Izwi elivela

Zibophezele ukuhlangabezana nezidingo zakho zokulala. Zama okungenani ukulala amahora angu-7 kuya kwangu-8 njalo ebusuku. Uma uzithola uzwa ubuthongo naphezu kwamahora okuphumula okwanele, cabanga ukuhlolwa ngumhlengikazi oqinisekisiwe wezokwelapha oqinisekisiwe. Futhi khumbula njalo: Ungalokothi uqhube ukulala . Ungaqala ukushayela uma ulele ubanjwe futhi udonsa uma uzizwa ulele ngesikhathi usendleleni. Akukafaneli nje ukufaneleka ingozi.

_Umthombo:

_{Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 6, 2017.}