Imikhwa e-7 eya kulungiselela umzimba wakho ukulala

iingcebiso zokulala

Indlela yokuphumla engaguqukiyo yonke imihla inako nceda ulale ngokukhawuleza kwaye usempilweni.

Zama nayiphi na kwezi zilandelayo iingcebiso malunga nezinto onokuthi uzenze ngaphambi kokulala ukukwazi ukulala, okanye zonke.

Thatha ukuhlamba okushushu ngaphambi kokulala

Ngokwe- kufunda ka-1997 eyenziwe ngu Isibhedlele saseNew York-iZiko lezoNyango laseCornell, ubushushu bakho buyehla ebusuku, ukuqala kwiiyure ezimbini ngaphambi kokulala kunye nokuphuma phantsi ngo-4 ekuseni okanye ngo-5 kusasa.. Xa untywiliselwa ebhafini, ubushushu bakho buyanda, kwaye into yokuba ubushushu buhla emva koko isenza siphumle.

Kwiiyure ezimbini ngaphambi kokulala, cwina kwi-tub imizuzu engama-20 ukuya kwe-30, ucebisa uJoyce Walsleben, PhD, unjingalwazi odibeneyo kwiSikolo sezoNyango seYunivesithi yaseNew York. ixesha lokulala lidla ngokukwenza ulale ubuthongo obunzulu,” uyacacisa. Ishawa ayisebenzi kangako kodwa ingasebenza.

Faka iswitshi yokukhanya

Ezinzulwini zobusuku, umzimba wakho ukhupha imichiza yemelatonin, ekwenza wozele, kodwa kuphela xa ufumana iimpawu ezifanelekileyo kwindawo okuyo. I melatonin yihomoni yobumnyama, ayiyi kuhamba kunye nezibane zikhanyisiwe. Umzimba wethu ulungiselelwe ukwenzela ukuba kwi-21: == okanye kwi-22: 00 siqala ukunciphisa inani lokukhanya. Ukuhlala kwigumbi elikhanyiswe luzizi ngaphambi kokuba silungiselele ukulala kunokuzilungiselela iingqondo zethu ukuze sinike umzimba umyalelo wokuba lixesha lokuba siye kulala.

Lungisa iimpahla oza kuzinxiba kusuku olulandelayo

Unokunceda umzimba wakho uqaphele ukuba ixesha lokulala lisondele ngokumisela iinkqubo kunye nokuziphindaphinda ubusuku bonke. Sicebisa ukuba abantu benza imisebenzi yasebusuku rhoqo ngaphambi kokulala, ukunceda ingqondo yakho itshintshele kwindlela yokulala. Yinto esihlala siyiphindaphinda kwaye iqinisekiswa nguGary Zammit, PhD, umlawuli weZiko leZiphazamiso zokulala kwisiXeko saseNew York. "Ukulungiselela iimpahla zakho ngosuku olulandelayo, ukuxubha iinwele zakho okanye ukuxubha amazinyo - le mikhwa inokwenza ukuba ulale."

Ngaphambili kwakucingwa ukuba ukusela iglasi yobisi yanceda ubuthongo. Oku akunjalo ngenxa yobisi ngokwalo, kodwa ngenxa yokuba yayisisenzo esasiphindaphindwa rhoqo ebusuku ngaphambi kokuba silale, umzimba wawufumana njengomyalezo wokuba ulale.

Ziphephe izinto ezikhuthazayo ngaphambi kokuba ulale

Ukutsiba ikomityi yakho yekofu eqhelekileyo, nangexesha lokutya, kufuneka kukuncede ulale ngokukhawuleza, njengoko icaffeine isisivuseleli. Abantu akufanele usele i-caffeine emva kwemini, ngakumbi ukuba awulali kakuhle, kuba inokuhlala kwinkqubo ixesha elide.

Nditsho nabasela ikofu ene-decaffeinated Lumka: Uphononongo luka-2007 lweeNgxelo zabaThengi lufumanise ukuba iikofu "ze-decaf" ezithengiswa kwiivenkile zokutyela ezahlukeneyo zahluka kakhulu, ziqulathe ukuya kuthi ga kwi-32 milligrams ye-caffeine kwikomityi nganye. 

Inikotini ikwasisivuseleli; ukutshaya ukuphumla ngaphambi kokulala kunokwenza okuchaseneyo, ukukhawulezisa i inqanaba lentliziyo nokugcina ingqondo iphaphile, utsho uWalsleben.

Cima zonke izinto zombane

Usenokukufumanisa kuhlaziya ukubamba imbalelwano nabahlobo bakho kanye ngaphambi kokuba ulale, kodwa olo qheliselo lunokwandisa ixesha olichitha uncokola. Izikrini ezikhanyayo ziyavuselelauthi Walsleben (oko kuquka TVs, kakhulu), ngoko ke ziphetshwe ngcono.

Ngaphambi kokulala, qalisa yehlisa ingqondo yakho ukwenza into yokuphumla, njengokufunda kwisitulo esitofotofo, kwenye indawo ngaphandle kwebhedi. Yeka ukubukela iTV kwaye ujonge i-imeyile.

Nxiba iikawusi xa ulala

Ukuba iinyawo ezibandayo zigcine uphaphile, ngakumbi ngexesha lasebusika, zifudumeze ngepere yeekawusi ezithambileyo. Uluhlu olongezelelweyo phantsi kwamaphepha lunokunceda ekuphuculeni ukujikeleza ukuya kumaphethelo, okuhlala kusinceda ukuba silale ngokukhawuleza.

Nciphisa izidlo zangokuhlwa neziselo

Isidlo esikhulu okanye i-snack enesiqholo esisondele kakhulu kwixesha lokulala sinokubangela inkqubo yakho yokwetyisa isebenza ixesha elongezelelekileyo ngelixa umzimba wakho uphela uhlala uphaphile. Utywala ngexesha lesidlo sangokuhlwa, nokuba sisiselo esinye, bunokukwenza ulale, kodwa buya kuphazamisa iipatheni zakho zokulala kamva kwaye buthintele ekungeneni kubunzulu, ubuthongo be-REM obuzolileyo kufuneka uzive uhlaziyekile.

Si usela amanzi amaninzi ngaphambili lala phantsi, kusenokwenzeka ukuba uchitha ubusuku bonke ungalali ngenxa yokuba uchama. Uninzi lwabantu abadala abaphakathi nabadala kufuneka bavuke ebusuku ngenxa yesi sizathu, utsho uWilliam C. Dement, MD, unjingalwazi wengqondo kwiYunivesithi yaseStanford kunye nombhali we Isithembiso Sokulala- kodwa ukukhawulela ulwelo phambi kokulala kunokunceda.

(Ingcebiso: ukuba uvuka rhoqo, faka i ibhalbhu ebomvu dim kwigumbi lokuhlambela; ayivuseleli kakhulu kunokukhanya okumhlophe okuqaqambileyo kwaye ayiyi kuphazamisa ukuhamba kwe-melatonin engqondweni).


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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