Kungase kube nezizathu eziningi zokuhlala isikhathi sekwephuzile. Mhlawumbe ubusuku obuseduze uhlele ukugubha isenzakalo esikhethekile noma ukuya emcimbini. Ungase uhambe ekhonsathini, uye embonini yaseshashalazini, noma uphume ukudansa ngemuva kweqembu. Izingane noma intsha ingase ifune ukuhlala e-sleepover. Cishe wonke umuntu uhlala ephuzile okungenani kanye ngonyaka ngonyaka kaNcibijane. Abafundi bangase badinge ukuhlala ebusuku ukuze baqede umsebenzi wesikole futhi bangase "badonse konke" ukuze bafinyelele emsebenzini ngaphambi kokuhlolwa okukhulu noma iphrojekthi.
Uma kungenjalo ngokwemvelo u-owl ebusuku, lokhu kungase kube nzima nakakhulu. Yiziphi ezinye izindlela zokuhlala kalula futhi ugweme uzizwa ulele kakhulu? Thola ukuthi ungahlala kanjani sekwephuzile ebusuku ngeziphakamiso eziyisishiyagalolunye ezilula.
Thola ubusuku obuhle bokulala noma ukulala
Kuzoba lula kakhulu ukuhlala kusihlwa ebusuku uma ungasebenzi esikweletini sokulala . Uma usuvele ubuthongo ngokweqile ngenxa yemiphumela eqoqayo yokunqotshwa kokulala, uzoba nesikhathi esinzima kuso. Qinisekisa ukuthi uthola ubuthongo obufanele ngaphambi kokuzama ukuhlala usheshe.
Uma uhlela kusengaphambili kumcimbi okhethekile uma udinga ukuvuka kamuva, zama ukuthuthukisa ubuthongo bakho obuphelele obutholakala ngesonto eliphambi kwalo. Iningi labantu abadala badinga amahora ayisikhombisa kuya kweziyisishiyagalolunye zokulala ukuze bazizwe bephumule. Abantu abasha bangase badinge ukulala okungaphezulu. Uma ungaqiniseki uma ulele ubuthongo, cabanga indlela yokulala ngesikhathi esivamile futhi uvumele ukulala.
Ngaphandle kwamahora okulala, nawe ufuna ukukhumbula izinga lakho lokulala. Ukulala okungavamile kungase kwenzeke kakhulu ngenxa yokuphulukiswa kokulala okungalashwa. I-apnea yokulala ihlanganisa ukuhlukaniswa okuphindaphindiwe kokulala ngenxa yokuphazamiseka kokuphefumula. Lezi zivunguvungu zingase zinciphise izinga lokulala. Uma i-apnea yokulala ikhona, ukulala kwansuku kungabangela, futhi lokhu kungenza kube nzima ukuhlala kamuva.
Ukwelashwa kwezifo zokulala kuthuthukisa ubuthongo.
Cabanga ukuthi uhlale uphapheme cishe amahora angu-16 ngesikhathi samahora angu-24. Ngokulala ngehora noma ezimbili, ungathola kulula ukuhlala ngemva kwesikhathi esingaphansi kwesimiso sakho esivamile.
Cambalala
Ngaphandle kokudlulisa ubusuku bokulala ubusuku bokulala ngokulala, kungenzeka futhi ukuthi ulayishe amabhethri akho ngokuthatha i-nap . Noma yimuphi ubuthongo obutholakala-kufaka phakathi izikhathi ezimfushane phakathi nosuku oluzochazwa njenge-naps-luzonciphisa ukulala kwegesi futhi lukwazi ukwenza ikhono lokuhlala liphapheme. Ukulala kuhlanza amakhemikhali ebuchosheni obangela ukulala, kufaka phakathi i- adenosine . Ubude be-nap bungayahlukana nemithelela yayo; Imizuzu engu-20 kuya kwezingu-30 ingasiza abanye, kepha ukulala isikhathi esisodwa kuze kube amahora amabili kungase kube nezinzuzo ezinkulu nakakhulu ekukhuleni kamuva. Uma i-nap isebenza eduze nokuphela kosuku, kungase kube usizo nakakhulu.
Phuza i-Cafeine (Kodwa Qaphela Imiphumela Ephakade)
I-caffeine ingakwazi ukuphefumula ebusuku, kepha kungase kudingeke ukuthi isetshenziswe ngokucophelela. I-caffeine iyinhlangano evusa amadlingozi etholakala ikhofi, itiye, i-soda pop, iziphuzo zamandla, ushokoledi, neminye imikhiqizo. Ebuchosheni, ivimbela i-receptors ye-adenosine, ehlukanisa isibonakaliso sokulala. Imiphumela ye-caffeine ingahlala amahora amane kuya kwesithupha (noma ngaphezulu kubantu abazwelayo).
Uma isetshenzisiwe ngokweqile (kungakhathaliseki ukuthi idla kakhulu noma iphuzile kakhulu), kungase kube nzima ukulala nokulala ubuthongo kungabangela. Ukusetshenziswa njalo kungase kubangele ukubekezelelana lapho imiphumela yayo iyancipha khona.
Yiba ne-Snack-Night Night
Kukhona ubufakazi bokuthi ukudla isidlo sasebusuku kungaba usizo ukuhlala isikhathi sekwephuzile. Nakuba abanye abantu bazoba nesidlo sangaphakathi kwamabili ngaphambi kokuba balele embhedeni njengengxenye yokulala kwabo isikhathi, ukucwaninga kubonisa ukuthi ukukhululwa kwe-insulin okwalandela kungase kuqhubeke kuvuselele. Gwema ukudla okunzima, kodwa ukudla ukudla okulula kungakusiza ukuba uhlale kancane kancane. Ukudla imifino ehlanzekile (izaqathe, izitshalo ze-celery, i-broccoli, i-cauliflower, njll.) Kungaba yindlela enempilo kunokudla okusawoti, amaswidi ashukela noma ukudla okuphezulu kwekhalori.
Imizimba yethu ingase ifune ukudla okuphezulu kwe-carbohydrate nokulala okulahlwa, kodwa gwema ukudla ngokweqile kanye nokuzuza kwesisindo.
Gwema Ukuzijabulisa Njengotshwala
Utshwala ngenye into esiyidlayo esithinta ikhono lethu lokuhlala siphapheme. Ngeshwa, kwenza kube lula ukuthi sizolala.Uma uhamba usuke sekwephuzile emcimbini, noma uhlale udansa ngemuva kwesikhathi, uhlole ukuthi utshwala buyingxenye yobusuku bakho.
Njengomthetho jikelele (ngezinye izimo ezisekelwe emzimbeni womzimba wakho), kungathatha cishe ihora elilodwa ukukhipha isiphuzo esisodwa. Ngokuphuza ngaphezulu ungase uzizwe uhlaziyekile (noma uphinde udakwe), kodwa futhi kungenzeka ukuthi ungase ulale ngokweqile. Lokhu kungaholela ekudluleleni-futhi ngaleyo ndlela kungase kuphelelwe isikhathi kusihlwa. Phakamisa ukusetshenziswa kwakho, uhambisane namanzi amaningi, futhi ungathola kulula ukuhlala up (futhi uphume) kamuva.
Kuneminye imithi kadokotela kanye nemithi eminingi engabangela ukugubha njengomphumela ohlangothini. Lezi zingxabano zingase zihlanganise ama- antihistamines (asetshenziselwa izifo) kanye ne- benzodiazepines (ngenxa yokukhathazeka, ukuwayeka, nezinye izinkinga). Buyekeza ilebula lakho lomuthi bese uxoxisana nendima yalo nomklami wakho noma udokotela.
Bheka ukuKhanya
Ukukhanya kungaba nemiphumela enamandla ekusebenzeni kwethu kokulala. Ubuchopho bethu bunesimiso esiyinkimbinkimbi ukuthi izikhathi zethu zokulala nokuvuka emaphethweni emvelo wokukhanya nobumnyama endaweni yethu. Lokhu kungasetshenziselwa inzuzo ukuhlala isikhashana.
Ilanga lasebusuku lingasiza ebusuku ama-owls alele kalula futhi avuse ukuzwa eqabulekile. Ama-larks asekuseni, labo bantu abangase balele futhi bavuke kakhulu kakhulu, bangase bazuze ekukhanyeni kokukhanya kokuhlwa. Noma ubani ofuna ukuhlala kusihlwa ebusuku angase athole ukukhanya kube usizo. Kukhona nobufakazi obukhulayo bokuthi ukukhanya kwesikrini kungabangela ubunzima bokulala ebusuku.
Zama ukuphuma ngaphandle ngaphambi kokushona kwelanga ukuze uthole ukukhanya kokugcina kokukhanya kwemvelo. Uma umsebenzi wakho uqhubeka ubusuku, gcina indawo ekhanyisiwe kahle. Ukukhanya okufakelwayo kungahle kuhlale kuvukile, futhi amabhokisi amancane akhiqiza okungenani ukukhanya okuyizinkulungwane eziyishumi angase abe nemithelela enkulu. Njengoba ukuphela kosuku lwakho kusondela, ungase ucabange ukuvula phansi izibani esikhathini ngaphambi kokulala.
Qaphela futhi Ugweme Izimo Ezidabukisayo
Kunezinto ezithile ezizokhuthaza ukulala, naphezu kwemizamo yakho emihle. Uma uqala ukuzizwa ulele futhi uzithole ukhululekile, kunethuba elinamandla lokuthi kungenzeka ulale. Kungaba usizo ukuzama ukuhlala usebenza ngokwengeziwe.
Cabanga ngezinye izikhathi phakathi nezinsuku zakho zemihlahlandlela okungenzeka uzizwe ulele. Lokhu kungenzeka uma uhlezi noma ulele phansi, njengoba isikhundla somzimba singakwazi ukuqinisa ikhono lokulala. Imvelo ingaba nethonya elinamandla esifisweni sethu sokulala. Uma uzama ukuhlala ulele, ulele embhedeni wakho, uhlezi esihlalweni esilula, noma ulele embhedeni angasebenza ngokumelene nawe. Kungase kudingeke uhlale esihlalweni esingaphansi kahle ukuze uhlale uphapheme kamuva.
Imisebenzi engenzi lutho (ukufunda, ukulalela, noma ukubukela kunokubhala noma ukwenza) kungenza kube nzima ukuhlala uphapheme. Uma uqala ukuzizwa ulele, yenza okunye okusebenzayo (vuka noma uhambehamba) ukuze uzivuselele.
Cabanga ngokusetshenziswa kwezikhuthazo
Njengomthetho jikelele, imithi akumele isetshenziswe njengendlela yokulala ngokwanele. Nakuba imishanguzo yemithi ingathuthukisa ukuvuka nokuhlushwa, kunezingozi ezingezansi zomsindo. Imikhawulo ejwayelekile yokwelapha ukuphazamiseka kokungaboni kahle, imishanguzo evuselelayo nayo isetshenziselwa izindlela ezilinganiselwe phakathi kwabasebenzi abaguquguqukayo nakubantu abanokulala okuqhubekayo ngenxa yokuphazamiseka kokulala njenge-apnea yokulala ne- narcolepsy . Kuye ngento, kungase kube khona izingozi zokulutha umuthi, ukuguqula inhliziyo, ukuguqulwa kwesisindo, nemiphumela yesimo sengqondo. Uma ukholelwa ukuthi ungadinga ukusebenzisa imithi ukuhlala kusihlwa ebusuku, khuluma nodokotela wakho ngalezi zinto ezikhathazayo.
Qaphela ukulala nokuthatha izinkinga
Ngokuhlala isikhathi esedlula isikhathi sakho sokulala, uzokwazi ukuzwa ukulala. Isifiso esijulile sokulala siqinisa, okwenza kube nzima ukuhlala siphapheme. Lokhu kulala kungase kuhlotshaniswe nokufiphaza umbono njengoba amehlo ephumula, ukuhlushwa okuncane nokululazeka, ngisho nokuzwa okufudumele emzimbeni. Qaphela le mizwa evame ukuqala ukulala futhi wenze okuthile ngakho. Ungabuyekeza uhlu lwemibono kulezi zikhathi ukuze ugweme ukuphela kosuku lokulala kwakho. Ukuze uthole ukuphepha noma wena nabanye, ungalokothi ushayela uma uzizwa ulele futhi ungase ube engozini yokulala.
Kungenzeka ukuthi uhlale uphelile ngezinsiza ezilula, kodwa zama ukuqiniseka ukuthi uthola ubuthongo obufanele ubusuku bonke ukuze usebenze ngokusemandleni akho.