Uma ungumuntu ondinga ukuqeda ukuthula ukuze uthole ubuthongo obuhle, vala lethebhu. Asikho isidingo sokufunda ngokuqhubekayo. Kodwa-ke, uma uthola ukuthi ngisho nomsindo omncane - iloli likadoti ngaphandle, inja yokukhwabanisa, umlingani oshayayo - kuyisimo sokunaka, khona-ke ungase ufune ukubheka izinzuzo zomsindo omhlophe.
Izinzuzo zoBusuku obukhulu bokulala
Akukho lutho olungcono kunokuvuka emva kokulala okukhulu ebusuku, uzizwa uqabulekile futhi ulungele ukubhekana nosuku.
Kunezinzuzo eziningi zobuthongo obuhle ngaphandle kokuzizwa zivuselelwe ngakusasa ekuseni: zingagcina inhliziyo yakho iphilile, kusize ukunciphisa ukucindezeleka futhi kugweme ukucindezeleka.
Kungenzeka ukuthi uqaphele ukuthi ukulala ubusuku obuhle kuba nzima ukufeza njengoba ukhula. Ngokusho kwe-US National Institutes of Health, abadala asebekhulile abangalali kahle ebusuku banamathuba amaningi okuba nezinkinga ngenkumbulo nokunakwa futhi basengozini enkulu yokuwa kwebusuku.
Isikhathi sokulala - okungukuthi, ulala kangakanani ubusuku bonke - uye waxhunyaniswa nokuphila isikhathi eside. Ukulala ebusuku okuzuzisa kakhulu cishe amahora angu-7 kuya kwangu-8 ngobude. Ezifundweni ezinkulu ze-epidemiology, labo abathola amahora ambalwa okulala (ngaphansi kuka-6) noma ngaphezulu (amahora angaphezu kuka-9) baye baboniswa ukuthi bangengozini enkulu yokufa ngesikhathi sokufunda.
Okwenza Udinge Umshini Womsindo Omhlophe
Uma unenkinga yokulala noma ukuvuswa kalula ebusuku, ochwepheshe abaningi bokulala batusa ukuzama isimo somsindo noma umshini womsindo omhlophe.
Encwadini ethi "Say Good Night kuya ku-Insomnia," umcwaningi wokulala ubuthongo uGregg Jacobs uthi la madivaysi asebenza ngezindlela ezimbili: ngokuvimbela imisindo ephazamisayo nangokukhiqiza umsindo ophumuzayo ophumuzayo nokusiza ekwenzeni ubuthongo.
"Ngingumkholwa weqiniso [ngomsindo omhlophe]," kusho umhlengikazi uDavid Neubauer, ongumqondisi we-Johns Hopkins Hospital Hospital Disorders Centre.
"Ngilala ngomsindo omhlophe ngokwami." Nakuba iningi lobufakazi obonisa ukuthi le mishini ibasiza abantu ukuba balele, iyazi ukuthi banikeza uhlobo 'lwe-cocoon sound' eliqabula kakhulu. Uma selithule ngokuphelele, abantu abanokuqwashisa noma abanye izinkinga zokulala zigxila kakhulu emacineni amancane, okungabaphazamisa ukulala kwabo. "
Ucwaningo lwama-Consumer Reports ngo-2008 lwama-sleepers angu-2 022, imishini ezwakalayo yatholakale isebenza cishe kanye nemithi yokwenza abahlanganyeli balale.
Thola Imishini Yomsindo
Imishini yomsindo iyatholakala futhi ingabizi kakhulu, kodwa ngaphambi kokuya esitolo esikhulu esiseduze sebhokisi, thola ukuthi iyiphi imishini yomsindo engcono kakhulu kuwe.
Ama-Noise Machines aseMhlophe
Umsindo omhlophe wukuthi amaqhumane asobubanzi obukhulu obuningi obuhlanganiswayo ahlanganiswa, okwenza umsindo ofana nomoya owenza njalo uma kuqhuma umoya. Imishini yomsindo omhlophe ingase idale umsindo wayo omhlophe noma idlale emuva ku-loop, okuwukuqopha okungapheli nokuphindaphindiwe komsindo.
Ucwaningo luye lwabonisa ukuthi umsindo omhlophe ungasiza iziguli ukuba zilale ngohlobo lwemisindo eyenzeka esibhedlela isilungiselelo esiyinhloko sokunakekelwa kokunakekela ngokusiza ukuvimbela umsindo omude.
Ukulahleka kwe-ICU bekulokhu kugxilwe ucwaningo oluthile ngoba ukuphulukiswa kwesiguli kungathinteka kabi ngokuntuleka kokulala . Kwesifundo esisodwa sombuthano wokulala, umsindo we-ICU oqoshiwe wadlala phezu kwesistimu yomsindo ngenkathi izifundo zizama ukulala. Inombolo yokuvuswa yanciphisa kakhulu lapho umsindo omhlophe wengezwa.
Umsindo omhlophe uphakanyiswa ukusiza abantu abanama- tinnitus , noma ukukhala noma ukukhalaza endlebeni, isimo esithinta abantu asebekhulile. I-tinnitus ivame ukubonakala ebusuku ngoba kunemisindo encane yokuncintisana ukuphazamisa umuntu kulo. Umsindo omhlophe ungasiza ukumisa ukukhala.
Ama-Sound Sound Machines
Abantu abaningi bathola isimo semvelo njengemvula kanye namagagasi olwandle aphumula kakhulu kunomsindo omhlophe. Umsindo ophindaphindiwe, oqhubekayo kulula ukuba ubuchopho bunganaki. Lokhu kungase kungabi yiqiniso kumishini efaka umsindo we-ocean ngezingcingo ezihamba phambili noma izinkanyezi, isibonelo.
Vala i-TV
Abanye abantu bakhetha ukulala ne-TV noma umsakazo ukudlala ngemuva, kodwa kungcono ukuwavala. Nakuba ungase ujwayele ukulala ne-TV noma umculo odlala ngemuva, ingxenye yengqondo yakho isalokhu igxile, okungaphazamisa ubuthongo.
Ukwengeza, ukukhanya okwesibhakabhaka okukhishwe ku-TV nakweminye imikhakha ye-elekthronikhi amazinga e-melatonin, okuyinto i-hormone elawula umjikelezo wokulala. Gwema ukubuka i-TV futhi ubheke izikrini ezikhanyayo amahora amabili kuya kwezingu-3 ngaphambi kokulala.
Nini Ukufuna Usizo Ngaphandle
U-Neubauer uthi akukho bufakazi bokuthembela noma ukuhoxiswa lapho imishini yomsindo engekho. Uqhathanisa nokuwasebenzisa nokwenza noma yimuphi omunye ushintsho endaweni yakho yokulala, njengokuthola umatilasi ongcono, ukwehlisa izinga lokushisa kwamakamelo noma ukuvala izibani.
Nakuba kuyiqiniso ukuthi izinga lokulala livame ukwedlula isikhathi , ukuphazamiseka kokulala kubantu asebekhulile ngokuvamile kubangelwa ezinye izinkinga zempilo, njengezifo zenhliziyo noma izifo zamapulmona, ubuhlungu obungapheli noma izinkinga zengqondo ezifana nokucindezeleka. Izinguquko ezihlobene nobudala emgqeni we- circadian , umjikelezo wemizimba yansuku zonke, ungase ube nokusola.
Uma uzame ukwakha imikhuba emihle yokulala ngokunciphisa i-caffeine futhi ube nesimiso sokulala njalo futhi akwanele, khuluma nomhlinzeki wakho wezempilo. Bazofuna ukulawula i- apnea yokulala , okungaba nezimpawu ezifanayo zokulala okuphukile, noma ubunzima bokulala, njengobuthongo.
Imithombo:
UHublin C, Partinen M, uKoskenvuo M, Kaprio J. "Ukuzibulala nokufa kwezimpawu zokugula okuhlobene nokulala: isifundo se-genetic epidemiologic eqenjini lama-twin-based population." Ukulala . 2011 Jul 1; 34 (7): 957-64.
I-Stanchina ML, u-Abu-Hijleh M, i-Chaudhry BK, uCarlisle CC, i-Millman RP "Ithonya lomsindo omhlophe wokulala ezindabeni ezivezwe kumsindo we-ICU" . 2005 Sep; 6 (5): 423-8.
Tinnitus. I-Medline Plus Imininingwane Yomphakathi. Http://www.nlm.nih.gov/medlineplus/ency/article/003043.htm
http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side