Isikhathi Esiningi Embhedeni Kungase Kunciphise Ukulala Ngokuphumelelayo
Ukuvinjelwa kokulala, ukwelashwa kokuziphatha, kungaba nje ukwelashwa okudingayo ukulungisa ukulala kwakho. Kungase kubonakale kungajwayelekile, kodwa ukuchitha isikhathi esiningi embhedeni kungabangela ukuthi ube nobunzima bokulala. Kunezinyathelo ezilula ongazithatha ukulungisa le nkinga nakuba.
Yeka ukuthi Isikhathi Sokulala Esibangela Ubumpofu
Ukungaboni kahle kuchazwa njengokuntuleka ukuthola inani elanele lokulala ukuze uzizwe uphumule futhi ngokuvamile kubonakala ubunzima bokuwa noma ukulala.
Lokhu kuholela ngokungenakwenzeka ezinkingeni zokusebenza kwamalanga. Okubalulekile, lezi zinkinga kumele zenzeke naphezu kwanele ithuba lokulala. Kodwa-ke, ingabe isikhathi esiningi kakhulu embhedeni singakwenyusa kakhulu ukushona kwakho?
Njengengxenye yemihlahlandlela engcono yokulala , uma uhlupheka ngenxa yokungalali, kunconywa ukuba ungalali embhedeni ukuphoqa nokujika. Kunalokho, uma ungakwazi ukulala phakathi nemizuzu engu-15, kungcono ukushiya umbhede wakho. Kufanele uthole enye indawo ethule ukuze ulale uze uzizwe ulungele ukulala, bese ubuyela ekamelweni lakho ukuze ulale. Lokhu kunconywa ngoba ngaphandle kwalokho uzofunda ukuhlanganisa umbhede wakho nezinkathazo zokungakwazi ukulala.
Uma unenkinga yokulala, ungase uqiniseke ukuthi udinga ukulala embhedeni isikhathi eside ukuyihlela. Lokhu kungaba iphutha. Kamuva ekuseni ukuthi uhlala embhedeni uzokubeka ukuba ube nobunzima bokulala ngalobobusuku obuzayo.
Uzobangela ukushintsha kwesigqi somzimba wakho womzimba bese unciphisa idrayivu yakho ukuze ulale. Ngakho-ke, ungathola ukuphumula okwengeziwe, kodwa ngenxa yokungazizwa ukhathele ngokwanele kamuva.
Ukuhlanganisa Ukulala Kungadingeka Ukuvimbela Ukulala
Ukuchitha ubusuku bakho ukujikijela nokujika kungakubeka ukulala okuhlukane.
Ngokuvamile, umzimba wethu ujikeleza ngezigaba zokulala . Uma, nganoma yisiphi isizathu, uhlale uvusa, lokhu ngeke kwenzeke kahle futhi ngeke uzizwe uphumule.
Abantu abanesifo sokulala bangase bathi bafumana amahora ambalwa " okulala kahle ". Kusebusuku bonke kusetshenziselwa ukungena ngaphakathi nokuphumayo, ukubuka iwashi le- alamu , nokuzama ukuphelelwa amandla ukubuyela emuva ukulala. Lokhu kuholela ekusebenzeni kahle kokulala . Ukulala kahle yisikhathi sokuchitha isikhathi ulala ngesikhathi uchitha embhedeni. Uma ulala amahora ayisithupha kulabo abayisishiyagalombili ochitha embhedeni, ukulala kwakho kuzoba ngamaphesenti angama-75. Okufanelekile, ukulala kwakho kahle kuzosondela kumaphesenti angu-100.
Ukuvinjelwa kokulala kuyindlela yokwelapha yokulala. Isebenza ukuthuthukisa ukulala kwakho ngokulala isikhathi sokuzivumela ukuthi ulale embhedeni. Ake ucabange uma uhlala ubusuku bonke futhi kusasa ebusuku uvumeleke ukuba ulale amahora amabili. Kungenzeka ukuthi uzokhathala kakhulu, futhi leso sikhathi sizochitha ukulala ngokujulile. Umkhawulo wokulala usebenza ezingeni elingaphansi kakhulu ukwandisa isifiso sakho sokulala (okuthiwa ukulala drive). Lokhu kuholela ekuhlanganiseni ubuthongo bakho, ukulala okungapheli kahle, kanye nokusebenza kahle kokulala.
Indlela Yokuphatha Ukushona Kwakho Ngekuvimbela Ukulala
Okokuqala, ungathola kuyasiza ukugcina ithrekhi yamaphethini akho okulala nelogi lokulala. Lokhu kuzorekhoda isikhathi sakho sokulala, isikhathi ochitha ngaso ubuthongo, isikhathi osichitha embhedeni, nesikhathi osukuma ngaso sonke isikhathi. Ungafisa ukugcina la marekhodi amasonto ambalwa ukusetha iphethini yakho. Ngokusekelwe kulezi ziphumo, thola isilinganiso esilinganiselwe sesikhathi ozizwa sengathi ulala ngaso sonke isikhathi ebusuku.
Uzosebenzisa isikhathi osichithayo ukulala ukukala isikhathi ozochitha ngaso embhedeni. Isibonelo, uma ulala amahora amahlanu ngehora ngokwesilinganiso esekelwe kugijimi lakho lokulala , uzovumela kuphela ukuthi ulale embhedeni wamahora amahlanu.
Ungaphathi amahora angaphansi kwamahora amane embhedeni, ngisho noma uzizwa ulele kancane. Qala ukuzivimbela lesi sixa sesikhathi embhedeni.
Usuku ngalunye uzobala ukusebenza kwakho kokulala. Uma usulele okungenani amaphesenti angama-85 esikhathi ochitha ngaso embhedeni, uzokwandisa isikhathi embhedeni ngemizuzu engu-15. Uzoqhubeka ukwandisa isikhathi embhedeni usebenzisa lolu hlelo lokulala njengoba umgomo wakho kuze kube yilapho isikhathi sokulala embhedeni. Okubaluleke kakhulu, awuvunyelwe ukuthatha izintambo ngesikhathi sosuku futhi kufanele ulandele imihlahlandlela yokuhlanzeka ubuthongo .
Uma uneminyaka engaphezu kwengu-65 ubudala, imithetho yakho ihlukile kancane. Umgomo wakho wokulala kahle ngamaphesenti angama-80 futhi uvunyelwe u-nap ngomzuzu wamaminithi angu-30 phakathi nosuku.
Ngethemba ngenqubo elula yokuvimbela ukulala uzokwazi ukulungisa izinguquko emaphethini akho okulala bese uxazulula ukulala kwakho.
Imithombo:
I-hoch, i-CC ne-al . "Ukuvikela ikhwalithi yobuthongo ekuphileni kwesikhathi esilandelayo: isifundo somshayeli wokuvimbela umbhede nokulala ubumsulwa." J Gerontol B Psychol Sci Soc Sci. 2001; 56: 52.
McCurry, SM et al . "Ukwelashwa kwengqondo okusekelwe ebuchosheni bokulala kwabantu abadala." I-Psychol Aging . 2007; 22: 18.
Spielman, AJ et al . "Ukwelashwa kokuntula ukulala okungapheli ngokunciphisa isikhathi embhedeni." Ukulala . 1987; 10: 45.