Ungawathola Kanjani Amahora Wokulala?

-Delile

• Ungakwazi yini ukuthola amahora okulala ngezimpelasonto? Yini okufanele uyenze ukuze uyeke ukuzizwa ukhathele?
• Ukubaluleka kokulala
• Buyela ekulaleni… kungenzeka?
• Ubufakazi bemiphumela ephikelelayo
• Yebo, okunye ukuthuthuka kuyabonakala
• Ungakuthola kanjani ukulala ngokwanele nokuthi ungazama kanjani ukuthola amahora
• 1. Yenza umgodi ohlelweni lwakho lokulala
• 2. Gcina isigodo sokulala
• 3. Uma ulala kancane osukwini nosuku, wasebenzise ngokunenzuzo amaholide
• 3. Cha ku-caffeine nezinye izikhuthazi
• 4. Lungisa imvelo ngaphambi kokulala
• 5. Umbhede wokulala
• 6. Ukuzivocavoca umzimba, kodwa hhayi ngaphambi kokulala
• 7. Uma ubona ukuthi awulali, ungahlali embhedeni
• 8. Izindlela zokuphumula
• Izinkomba ze-Bibliographic

Ungakwazi yini ukuthola amahora okulala ngezimpelasonto? Yini okufanele uyenze ukuze uyeke ukuzizwa ukhathele?

Ukucindezeleka kwansuku zonke, ukungabi nesikhathi, umsebenzi, ezokungcebeleka nokushintsha amashejuli kuvamise ukuthi abantu abaningi abalali ngokwanele ukuze balulame, okuthile okunemiphumela ezingeni lezempilo, futhi kaningi ukuthi abakwenzi njalo.

Abanye balaba bantu bazama ukunciphisa noma ukuqeda imiphumela emibi yokungalali kahle njalo ngokwenza amahora okulala. Kepha, ungalulama kanjani amahora wokulala? Kungenzeka yini lokhu? Ake sikubone kuso sonke lesi sihloko.

Ukubaluleka kokulala

Ukulala kuyinqubo yomzimba ebaluleke kakhulu esingayisebenzisi nje kuphela abantu, kodwa ingxenye enkulu yezilwane. Phakathi nale nqubo, ngaphandle kokuthi ubuchopho bethu abuyeki ukusebenza, ukusebenza kobuchopho bethu kanye namagagasi akhiqiza ushintsho, ngendlela yokuthi isitho esilawulayo somzimba wethu sivunyelwe ukunciphisa ukusetshenziswa kwamandla futhi siqale inqubo yokuzimela -lungisa.

Kuyinto ebalulekile, ngomqondo ongokoqobo: ukungalali kahle kungaba nemiphumela emibi kakhulu futhi uma ihlala isikhathi eside kungaholela ekufeni.

Ukulala kuyinqubo esebenzayo futhi ehleleke kahle lapho imijikelezo eyenziwe ngezigaba ezahlukahlukene iphindaphindwa njalo, kuhlobo ngalunye lwalezo zinhlobo ezahlukahlukene zomsebenzi wobuchopho ezenzeka.

Ngokuqondile, sidlula ezigabeni ezine zokulala okungekho kwe-REM (lapho ezimbili zokuqala zihambelana nokozela nokulala okuncane futhi ezimbili zokugcina zihambelana nokulala okujulile nokuhamba kancane, lapho kwenzeka khona ukuphumula) nokulala kwe-REM (lapho ubuchopho bunomsebenzi ofana nalowo wokuvuka futhi kukholakala ukuthi uhlobene nokucutshungulwa kolwazi olutholwe emini).

Le nqubo ngakho-ke iyinto eyisisekelo, futhi ukuyenza ngendlela encishisiwe noma enganele izimbangela umzimba wethu ungakwazi ukuvuselelwa ngokuphelele, ngendlela yokuthi izinhlobo ezahlukahlukene zemiphumela zingavela.

Phakathi kwemiphumela ehlukene esingathola kuyo ukukhathala, ukugxila kanye nezinkinga zememori, kwehle ukuzwela kwe-insulin, ukukhuluphala ngokweqile kanye nengozi yesifo sikashukela, umfutho wegazi ophakeme, ingozi eyengeziwe yezinkinga zenhliziyo kanye nokuncipha okukhulu kwesikhathi sokuphila noma ukwanda kwamathuba okufa ngaphambi kwesikhathi . Ngakolunye uhlangothi, ukulala ngokweqile akukuhle nakho, ngoba nakho kungakhipha izinkinga eziningi ezichazwe ngenhla.

Ngakho, it kulula ukuba nesikhathi sokulala esiphakathi kwamahora ayisikhombisa kuya kwayisishiyagalombili, okungaphansi kokuyisithupha nokungaphezulu kwesishiyagalolunye kube yinto eyingozi.

Buyela ekulaleni… kungenzeka?

Abantu abalele kabi bavame ukuzibuza ukuthi bangakwazi kanjani ukulala. Yize ngokuhamba kwesikhathi sizokhombisa ezinye izindlela eziwusizo zokuthuthukisa izinga lethu lamandla nokuphumula, kufanele sikhumbule ukuthi yize kubonakala ngathi ukuthi ngemuva kokulala kakhulu ngemuva kokulala isikhashana, kungabonakala ngathi siyavuka inamandla futhi isayensi yokubuyisela ngokuphelele ikhombisa ukuthi imiphumela yokuncishwa ubuthongo iyabamba.

Akukhona ukuthi ukulala kakhulu akusizi ngalutho, kodwa kuyiqiniso lokho ukwelashwa kokulala kuvumela ukululama okuyingxenye : ingxenye yokulala okulahlekile ayitholakali.

Ubufakazi bemiphumela ephikelelayo

Iningi lezifundo ezenziwayo zibonakala zikhombisa ukuthi empeleni asizitholi ngokuphelele lezo zikhathi zokulala esizilahlekile. Noma okungenani, ukuthi imiphumela yayo ihlala ikhona.

Kubantu abalele amahora amahlanu noma ngaphansi ngosuku phakathi nesonto, ukuthi bayawenyusa noma cha amahora abo okulala njengendlela yokuzama ukuthola amandla, kubhekiwe ukuthi isidingo sokusetshenziswa kwamandla nesimetabolism siyashintshwa. Lokhu kuguqulwa kusiza, phakathi kwezinye izinto, ukuvela kokukhuluphala.

Kuxhunyaniswe nalokhu, ukutholakala okukhulu kohlobo lwesibili sikashukela nakho sekutholakele, ngoba ukuzwela kwe-insulin kuncishisiwe nasemzimbeni.

Kubuye kwabonwa ukuthi amazinga kagesi y ahlala ephansi kunokujwayelekile emva kwamahora okuqala, kanye ukwanda kwamazinga okozela nokukhathala ngokomzimba nangokwengqondo. Ukuqonda kwethu kuhlala kunciphile, kanye namandla ethu okugxila ngendlela eqhubekayo, okuthile ngakolunye uhlangothi kunengqondo uma sicabanga ukuthi sikhuluma ngezinsuku ezinhlanu ngesonto zilele kancane futhi ezimbili kuphela zokulala ngaphezulu.

Yebo, okunye ukuthuthuka kuyabonakala

Manje, kuyiqiniso ukuthi idatha ikhombisa ukuthi abantu abangalali isikhathi eside njengomzamo wokubuyisa amahora babona ukuzwela kwe-insulin yabo kuguqulwa kakhulu emzimbeni wonke, kanti labo abathola ukuzwela kwehla ezindaweni ezithile.

Ngaphezu kwalokhu, ucwaningo lwakamuva olushicilelwe ku- Ijenali yocwaningo lokulala kubonakala kukhombisa ukuthi yize kungeke kususe yonke imiphumela emibi yokulala kabi, ukuthola amahora okulala ngempelasonto kunciphisa isikhathi sokuphila sabantu abaphendukela kulo mkhuba silinganiswa ngokuhamba kwesikhathi nalabo abalele amahora ayisikhombisa ngosuku.

Lokhu kusebenza ikakhulukazi uma kuqhathaniswa nabantu abalala ngaphansi kwamahora amahlanu ngosuku bese bengabuyeli ubuthongo: ingozi yokufa ngaphambi kwesikhathi inyuka kakhulu. Vele, idatha ikhombisa ukuthi ubungozi abunyuswa kuphela uma ukulala ngempelasonto kuqhubeka.

Ngokufanayo, Ukubuyiswa kwangempelasonto kubonakala kusiza ekulawuleni ukonakala lokho kushoda kokulala kudala ezingeni lomfutho wegazi kubantu abadala, kanye nokwehlisa ingozi yokukhuluphala ezinganeni (uma kuqhathaniswa nengozi ekhona uma ukululama kungazanywa isikhathi eside sokulala).

Ungakuthola kanjani ukulala ngokwanele nokuthi ungazama kanjani ukuthola amahora

Kokubili ukulala okuncane nokulala kakhulu kungaba kubi, kepha njengomthetho ojwayelekile, okwedlule kuvame kakhulu futhi kudlangile. Silala kancane ngezizathu eziningi, imvamisa ngezizathu zangaphandle ezinjalo njengezikhathi zokusebenza noma zangaphakathi kubangela okunjalo njengokukhathazeka. Futhi kujwayelekile ukuthi leli phethini liziphindaphinde njalo, lisishiye sikhathele. Ungalulama kanjani la mahora okulala alahlekile noma okungenani ususe okunye ukukhathala okukubandakanya?

1. Yenza umgodi ohlelweni lwakho lokulala

Sesibonile ukuthi ukulala kuyadingeka. Akunandaba noma yini okufanele siyenze noma esifuna ukusisebenzisa ngokunenzuzo isikhathi, isinyathelo sokuqala ukuhlela indawo lapho singaphumula khona. Kungcono ukukwenza nsuku zonke, ukuze sibe nenqubo enempilo.

Uma singalali kahle ebusuku, kuyalulekwa ukuthi siqede ukulala emini okungenzeka kube khona. Manje, uma ukulala kunganele phakathi kobusuku kungakhathalekile ukuthi siyalala noma cha kanti yize ukulala kungewona umqondo omuhle wokulala kahle, kungasisiza ukuthi sithole amandla athile njengokuthile okuqondile.

2. Gcina isigodo sokulala

Elinye isu eliwusizo ukugcina umkhondo wokuthi silala isikhathi esingakanani. Asikhulumi ngokulala ngesitophuwashi, kodwa mayelana kubalwa isikhathi esilinganiselwe esilele ngaso futhi, uma kungenzeka, izikhuthazi noma izimbangela esikholwa ukuthi kungenzeka zenze kwaba nzima ukugcina uhlelo olujwayelekile. Lokhu kubuye kubonise ukuthi singazithuthukisa kanjani izinhlelo zethu.

3. Uma ulala kancane osukwini nosuku, wasebenzise ngokunenzuzo amaholide

Uma ngenxa yezizathu ezahlukahlukene kungenzeki ukulala njalo, umkhuba owusizo kungaba ukunikela ngezimpelasonto nangamaholide ukuthola amandla. Njengoba sibonile phambilini, amahora okulala anjalo ayitholakali ngokugcwele futhi obunye bobunzima buzoqhubeka nokuhlala, kepha buvumela ukululama okuyingxenye.

3. Cha ku-caffeine nezinye izikhuthazi

Ukuphuza ikhofi, itiye, iziphuzo zamandla nezinye izinto kuyindlela ejwayelekile esivame ukuyisebenzisa ukuhlala sinomdlandla. Kuyisu eliwusizo ngalo mqondo, ikakhulukazi uma kwenzeka ngamashejuli anele okulala noma lapho silale kancane khona kunokujwayelekile.

Kodwa-ke, uma ubunzima bokulala buvamile, ukusetshenziswa kwalezi zinto akunconywa.

Yize ekuseni kungakuhle ukusula, kufanele sizigweme okungenani ntambama, ukuze ukukhathala kusiholele ekulaleni ngokwemvelo. Lokhu kusebenza ikakhulukazi uma izimbangela zokuntuleka kokulala zingaphakathi, njengokukhathazeka, ngoba ukusetshenziswa kwezikhuthazi kuleli cala kuthuthukisa ukwenziwa kwemizwa.

4. Lungisa imvelo ngaphambi kokulala

Kuyadingeka ukukhumbula ukuthi kunezinto eziningi ezingasidalela izinkinga zokulala ngendlela evuselelayo futhi ezenza kube nzima ukukhokhela ukulala okulahlekile. Ngalo mqondo, kufanele sikukhumbule lokho kufanele sikhawule noma siqede ubukhona bamalambu wesikrini (amakhompyutha, ama-mobiles), zama ukuhlala endaweni enezinga lokushisa elingapheli futhi ube nesikhala esanele ukuze ukwazi ukuphumula kahle.

5. Umbhede wokulala

Enye inkinga engenza ukulala kube nzima ukuthi sisebenzisa umbhede wethu njalo kweminye imisebenzi ngisho nasemsebenzini noma esifundweni. Ngale ndlela, umzimba wethu ngeke uxhumanise umbhede nokuphumula kepha nomsebenzi, okuthile okuzokwenza kube nzima ukulala nokwenza amahora alahlekile. Masigcine umbhede ukuze silale, noma okungenani sibe nobudlelwano.

6. Ukuzivocavoca umzimba, kodwa hhayi ngaphambi kokulala

Elinye isu elingasisiza ukuthi siphinde silale amahora amaningi ukukhathala ngokuvivinya umzimba. Noma kunjalo, kumele sinciphise ukuzivocavoca umzimba njengoba isikhathi sokulala sisondela umkhuba wokuzivocavoca wenza ukuthi kusebenze ukusebenza komzimba okuzokwenza kube nzima ukulala uma sikwenza ngaphambili ukulala.

7. Uma ubona ukuthi awulali, ungahlali embhedeni

Imvamisa abantu abanenkinga yokuqwasha nezinye izinkinga zokulala bavame ukuhlala embhedeni noma bengakwazi ukulala. Iqiniso ukuthi into engcono ongayenza uma lokhu kungasebenzi ukuvuka sishaywe umoya kancane, sigweme izinto ezinjengama-mobiles namathelevishini.

Uma kunesidingo singenza umsebenzi olula futhi ozenzekelayo, kepha lokho akuyona into evuselelayo, efuna ngokomzimba noma ejabulisayo noma kungasisusa.

8. Izindlela zokuphumula

Izindlela zokuphumula zingasiza, ikakhulukazi uma enye yezimbangela zokuntuleka kokulala ukukhathazeka.

Ezinye zezinto ezilula futhi eziyisisekelo kakhulu ukuphefumula. Isibonelo: thatha umoya ngamakhala imizuzwana emihlanu ugcwalisa isisu ngaphambi kwamaphaphu, usibambe imizuzwana emihlanu bese ukhipha ngomlomo ukhiphe isisu namaphaphu eminye emihlanu. Ukuphinda lokhu imizuzu emithathu kungakusiza uphumule, okungenza kube lula ukulala.

Kukhona nezinye izinhlobo eziningi, kepha imvamisa zidinga ukuqeqeshwa kwangaphambilini. Imikhuba esebenza ngokuqina kwemisipha nobunzima ingenziwa, njengokuphumula kwemisipha okuqhubekayo kaJacobson.

Izinkomba ze-Bibliographic