Hlela phambili, ulethe izinsimbi ukuze uqinisekise ukuphumula kwekhwalithi
Ukuhamba kungakhathaza, ikakhulukazi uma ukhathele. Uma ubhekene nohambo olude, ikakhulukazi indiza ebomvu-ubusuku bonke, ungase uzibuze ukuthi ungalala kangcono kanjani indiza yendiza. Ukusuka ekukhetheni isihlalo esiphelele ukuletha izesekeli ezikhululekile ezifana namacilongo nama-eye masks, kungenzeka ukuba uzivuselele ngesikhathi uhamba ngezindiza bese ufika uzizwa uphumule kancane.
Funda ukuthi ungaphila kangcono eplanini enezingqinamba ezinhlanu ezilula.
Ukuhlela Okuphambili Kuhambo Lwakho
Umsebenzi wokuqala ukuzibekela uphumelele ngokuhlela okuncane ngokucophelela ngaphambi kokushayela indiza. Ngaphambi kokuba uphinde uhambe ngezinyawo emgwaqeni, kunezinqumo ongayenza ezizoqinisekisa ukuthi uzokwazi ukulala kangcono endizeni. Iningi lalezi zixhomeke esikhathini sokuhamba kwendiza oyikhethile.
Ngokuvamile, uzokwazi ukulala uma kwenzeka indiza yakho ngesikhathi sokulala kwakho. Lesi akusona isikhathi sokukhathazeka mayelana ne- jet lag noma indlela yokulungisa endaweni yakho entsha yesikhathi; esikhundleni salokhu, lokhu kuzoxhomeka ekuphatheni kwakho okulala kakhulu kulezi zinsuku ezandulele uhambo lwakho. Isigqi sakho se-circadian sizokwenza kube lula ukulala ubusuku bonke, futhi amahora angaba ngu-7 kuya kwangu-9 emva kokuvuswa ekuseni (kubantu abaningi, kukhona ukudibanisa ekuqapheleni okwenzeka phakathi nango-ntambama okusiza kube lula ukuthatha nap).
Esinye isandla esiyinhloko ekwenzeni kwakho ukulala kuyoba ukuthi ulele kanjani. Uma usuvukile ekuseni ukuze ufike esikhumulweni sezindiza, ungathola ukuthi ulahlwe kancane. Kuyafana nanjalo uma uhlala uphelile upakisha i-suitcase yakho. Ngokuvamile, ukuvimbela inani lokulala ebusuku noma ezimbili ngaphambi kokuba indiza yakho ikusize ukuba ulale kangcono endizeni.
Ukukhethwa kwesihlalo kuzokubeka indawo yakho yokulala
Esinye sezici eziyinhloko zokukwazi kwakho ukulala endizeni kuyoba ukukhethwa kwesihlalo. Uma imali engeyona into, ungase ufise ukujabulela ukunethezeka nezinsiza ezitholakalayo ekilasini lokuqala noma ekilasini lebhizinisi. Ikakhulukazi ezindizeni zamazwe ngamazwe, lezi zingase zibe izithakazelo ezibalulekile futhi zikwazi ukukwazi ukulala. Izihlalo zingase zihlale ngokugcwele, noma zihlelwe embhede. Njengoba lezi zivame zivame ukubiza-zingavinjelwe, ungase ushiye isinqumo esingaphezu kwesinye: ifasitela noma isihlalo sendawo?
Kungakhathaliseki ukuthi ukhetha ukuhlala emafasiteleni noma indiza yezindiza empeleni kuwukucatshangelwa okuyinhloko, kodwa kuzoxhomeka kakhulu ekuthandweni kwakho siqu. Isihlalo sefasitela singakunikeza ubuso obuncike ngokumelene nokukhohliswa kwesinye isikhala somuntu siqu. Kodwa-ke, uma u-claustrophobic, lokhu kungaba yindawo ephazamisayo. Ngakolunye uhlangothi, ukuhlala esiteji kuzokunika umlenze owengeziwe ukwelula, kodwa abagibeli nabasebenzi bangakuqhuma ngokuphindaphindiwe njengoba behamba emgwaqweni, futhi ungase uphazamiseke njengoba abanye emgqeni wakho badinga ukuphuma ezihlalweni zabo baye endlini yokudlela noma ngisho hamba esiteji. Uma nguwe odinga ukuvuka kaningi, ungase ungathandi ukuphazamisa abanye abazama ukulala, ngakho kuzodingeka ulinganise izidingo zakho kanye nezintandokazi kulesi sinqumo esibalulekile.
Umzila wokuphuma ophuthumayo ungakunikeza negumbi elincane elincane, kodwa khumbula ukuthi uma uhlezi phambi kwalo, ngeke ukwazi ukuhlehlisa isihlalo sakho.
Ngaphandle uma uhamba ngendiza nomlingani wakho wokuhamba, umndeni wakho, noma iqembu, kungenzeka ukuthi awukwazi ukukhetha ukuthi ubani ozohlala naye (futhi, ngokusobala, ukulala). Lokhu kungenza izinga lokulala kwakho liqiniseke kancane. Izingane ezincane nezinsana zingakhalela noma zingabi naluhlaza. Umgibeli okhululekile angase ahlasele isihlalo sakho. Lezi zici zingaphandle kokulawula kwakho, futhi ngaphandle kokuthi ukhethe isihlalo emgqeni ongenalutho noma ngisho nengxenye engenalutho yendiza, akuningi okwenziwe ngakho.
Kungenzeka ukuletha izidalwa ezimbalwa eziduduzayo ebhodini ukusiza ikhono lakho lokulala, noma kunjalo.
Izesekeli zokulala zingase zihlanganise ama-Pillows, ama-Eye Masks, nama-Earplugs
Uma ngabe uke wahamba nomagazini we-in-flight noma wama ngesitolo esiqhingini sezindiza, kungenzeka ukuthi uqaphele ukuthi kunezesekeli eziningi ezitholakalayo zokusiza ubuthongo ngenkathi uhamba ngendiza. Lezi zingahle zihluke kusukela ezingabizi (njengama-earplugs) kuya kwi-pricey (njengamakhanda ekhanda-ukukhansela). Yiziphi izinketho ezahlukene zokusiza ukulala kwakho?
Izindiza eziningi zizohlinzeka ngomcamelo noma ingubo, ikakhulukazi uma uhamba ngezindiza ezibomvu ebusuku. Ungase futhi ulethe imithwalo encane ebhodini uma ungawafaka emithwalweni yakho yokuthwala. Abantu abaningi bathanda ukusebenzisa umsila wokuhamba ohambelana no-c ohambelana nentshonalanga futhi uhlala emahlombe. Lokhu kungase kube ne-inflatable, eyenziwe nge-memory foam, noma ingaqukatha ama-microbeads. Iningi lalezi zizithobekile futhi zingabiza kusuka ku-$ 10 kuya ku-$ 40. Kukhona nemigodi emikhulu, enjenge-wedge etholakalayo esebenza njengomcibisholo evumela ukuthi wena uncike phambili kuwo.
Ngaphandle kokukhetha umcamelo oqondile, ungase ufune ukuvimba ukukhanya okungadingeki. Kungaba usizo ukubeka phansi ama-windows shades, ikakhulukazi uma ungowokulawula. Ngokugwema ukukhanya kusuka kumakhompyutha, amafoni, nezinye izikrini, unganciphisa imiphumela ngesikhathi sokulinganisa kwakho. Ungase futhi uthande ukugqoka isiski somsolo esenziwe ngezinto ezimnyama ukunciphisa ngokugcwele ukuphazamiseka kokukhanya.
Ingxenye yokugcina yokubeka indawo yokulala ezindiza yakho ukunciphisa imiphumela yomsindo. Ungathola ama-injini we-jet eyancenga; uma kungenjalo, kuyokhipha umsindo ohambelana nabanye abantu endizeni. Ukuze uthole olunye ulwazi, ungagqoka ama-earplugs. Amakhonsathi ekhansela angabhawula amahora angamakhulu amadola, kepha anganciphisa kakhulu umsindo ozungezile. Uma ukwazi ukulala kalula, kungase kungadingeki ukhathazeke ngokunciphisa umsindo.
Amathiphu Alula Okukusiza Ulale Ngcono Ngezindiza
Uzokwazi ukulala uma i-flight yakho ivela ngesikhathi lapho uzovame ukulala, noma ngemva kokuba uhlale uphapheme isikhathi eside ukuze uzizwe ulele. Yenza konke okusemandleni akho ukudala imvelo ekhululekile, ephumuzayo ekwazi ukulala. Uma kuvunyelwe, uhlale kancane kancane esihlalweni sakho. Gcina i-seatbelt yakho ukuze uqiniseke ukuthi awuvuswa ngumsizi wendiza noma omele ngesikhathi sokuhlukunyezwa okungalindelekile.
Uma udinga, kukhona amaphilisi okulala okuthatha isikhathi esifushane angakusiza ukuba ulale kangcono endizeni yakho. Imithi yokwelashwa efana ne- Intermezzo ne- Sonata ingaboniswa. Utshwala lungabangela ubuthongo, kodwa uma luguga, empeleni luhlukanisa futhi luphazamise ukulala. Umthamo ophansi we- melatonin ungasiza ubuthongo. Amaphilisi okulala asebenza isikhathi eside asele angabangela ukulala ngokweqile kwansuku zonke uma kungekho isikhathi eside sokuphumula emva kokuwathatha. Lezi kufanele zisetshenziswe ngokuqapha, ngaphansi kokuqondiswa kukadokotela wakho.
Zama ukugwema i- caffeine nokudla ngokweqile kwamanzi. Izishukumisi ezifana ne-caffeine ne- nicotine zingaphazamisa ikhono lakho lokuwa noma ukulala, nokuphuza uketshezi oludlulele kungase kuholele ekuhambeni njalo endlini yokudlela. Ngaphambi kokuba uhlale ubuthongo, yenza uhambo olusheshayo bese uvula imilenze yakho kancane.
Ngaphandle kwezincomo ezichazwe ngenhla, kungase kube usizo ukulalela umculo otholile noma i-movie ejwayelekile. Uma uhamba ibanga elide, ungase ucabangele indawo yakho entsha nesikhathi esingcono ukulungisa isimiso sakho sokulala. Uma ungakaqali ukwenza izinguquko ohlelweni lakho lokulala, indiza enwetshiwe ingaba yisikhathi ongaqala ngaso ukwenza lokho.
Ukuhamba ngezinkinga zokulala
Okokugcina, kubantu ababhekene nokuphazamiseka kokulala , izindiza ezindizeni zingase zifake isethi sayo sokucabangela. Ukunqoba kungakwenza ube nokuziqhenya lapho ulala phakathi kwabantu abangabazi, isibonelo. Uma ubamba, ungase ucabange usebenzisa ukuphefumula izibhamu zangakwesokudla ezindizeni. Nakuba kungabi ngempumelelo ngaso sonke isikhathi, bangase bavule ikhala lakho futhi banciphise ukushaya. Ngenhlanhla, umsindo wezinjini ze-jet cishe uyoziqhenya kakhulu.
Uma une- apnea yokulala , cishe ngeke ube nokuhlala kagesi ukuze usebenzise ukucindezela kwakho okuqhubekayo kwe-airway (CPAP) endizeni. (Kufanele uwenze ngendiza kungakhathaliseki, noma kunjalo, ukuvimbela ukulahlekelwa kwayo.) Ukuhlala ngokuqondile kuyokwehlisa ingozi nokuqina kwe-apnea yakho yokulala. Ukungayiphathi ubude bezindiza kulungile, futhi awunakwenzeka ukubhekana nanoma yiziphi izinkinga zempilo eziseduze. Kulabo abasebenzisa imishini yomlomo ukuphatha i-apnea, ungase ukwazi ukufaka lokhu ekusizeni ukulala kwakho.
Abantu abanezinkinga zemilenze ezingenalutho (RLS) bangathola izindiza ezindala ukuba zihlupha ngokukhethekile. Kunezindlela eziningi zokunciphisa lezi zimpawu ngenkathi zihamba ezindizayo: imisebenzi ephazamisayo njengamapuzzles e-crossword angase abe usizo, futhi ukuhamba ngezinyawo noma ukushaya imilenze kungase kuhlinzeke ukukhululeka. Ukusebenzisa ngezikhathi ezithile imithi efana ne-opioids noma i- gabapentin ingase ibe usizo.
Uma unesifo sokulala, ungase ufune ukukhuluma nodokotela wakho ngezindlela zokwenza indiza yakho ikhululeke kakhulu. Kwezinye izimo, imithi yokwelashwa ingaboniswa ukuze inikeze usizo.
Ngokuhlela ngokucophelela, umzamo wokwakha indawo yokulala ekhululekile, kanye nezinsiza ezimbalwa zokulala ezikhethiwe ngokucophelela, kungenzeka ukuba ulale kahle endizeni enwetshiwe. Lokhu kungakusiza ukuba ushintshe endaweni yakho entsha yesikhathi ngokukhululeka okukhulu futhi uhambo lwakho luye ekuqaleni.
> Umthombo:
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 5.