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Sonke siyazi kakuhle imvakalelo yokulala ngexesha lasemva kwemini. Utye isidlo sasemini esipheleleyo kwaye imo yezulu ibonakala intofontofo ngokukhawuleza ngokukhawuleza embhedeni, ngakumbi ngoku ekubeni sonke sisebenza ukusuka, amathuba onokuthi ulale ngokukhawuleza emini aphezulu.
Imvakalelo yokulala iyinto eqhelekileyo kwaye ibangelwa kukuntywila kwendalo kukuphaphama malunga ne-1 ukuya kwi-3 emva kwemini [1] . Ukuthatha ixesha lokulala kancinci kuyakukhulula ukulala phantse kwangoko kwaye kuncede ekuphuculeni ukuphapha kwakho iiyure ezininzi emva kokuvuka.
Kule nqaku, siza kujonga iindlela ze-napping ezinokuchaphazela ngayo impilo yakho kunye nemveliso, ngokugxila kwisihloko sokufumana ubunzima.
Izibonelelo zokwenza iNap
Ukwenza imephu akuncedisi nje kuphela ukuba ulale kancinci kwaye uqaphele ngakumbi kodwa kunceda ekuphuculeni ukusebenza kwengqondo, inkumbulo yexesha elifutshane kunye nemood yakho [Mbini] . Nazi ezinye zezibonelelo zempilo yokulala:
- Inceda ukukhulisa inkumbulo
- Yehlisa amanqanaba aphezulu egazi [3]
- Iqinisa iintlungu
- Iphucula ubuchule bokuyila
- Iphucula imood yakho
- Ukukhuthaza ukusebenza okungcono kubandakanya ixesha lokuphendula ngokukhawuleza kunye nememori ephuculweyo [4]
- Ukunciphisa umngcipheko wesifo senhliziyo [5]
- Yehlisa ukudinwa
- Igcina umzimba wakho ukhululekile [6]
Ingade ide ibenini?
Kukulungele ukulala iiyure eziyi-1.5, ubude bomjikelo wokulala oqhelekileyo [7] . Iiyure eziyi-1.5 zokulala zisebenza ngale ndlela apho uya kuva ubuthongo obunzulu malunga neyure okanye ulandelwe bubuthongo obulula kwisiqingatha sokugqibela seyure [8] .
Kungcono ukuvuka ngeyure zokugqibela zokulala kwakho kuba, ngexesha lokulala kancinci, unokuvuka uzive uhlaziyekile kwaye ulumkile- ngaloo ndlela uyasusa olobuthongo bunzima. Nangona kunjalo, ukuba ulala ixesha elide (ngaphezulu kweeyure ezi-2), amathuba okuba uya kuvuka uziva udangele kwaye uzele [9] .
Ukuba ucinga ukuba uyilungele, unokuba namandla nje amafutshane emizuzu eli-10 ukuya kweli-15, enokuphucula ukuphaphama, ukusebenza kwengqondo kunye nomoya phantse nje emva kokuvuka [10] . Ukunqaba kwamandla akuyi kukwenza wozele kuba, ngeli xesha imizuzu eyi-10-15, umzimba wakho awulali nakuphi na kodwa uhlaziya ingqondo nomzimba wakho. Ukulala ngaphambi kwexesha ukuya kuthi emva kwemini kunceda ekuvuseleleni ngcono xa kuthelekiswa nokulala nangaliphi na elinye ixesha losuku-ukubonisa ukuba umva kwemini yeyona nto ilungileyo [Shumi elinanye] .
Kodwa ukulala nje ngokulula akunakukunceda ukuba uvuke uziva uhlaziyekile, oko kukuthi, ukulala kancinci emva kwesidlo sasemini esinzima akuyi kwenza nto emzimbeni wakho kodwa kuya kukwenzakalisa.
Ngaba emva kwemini yeNap ibangela ukutyeba
Njengoko sele kukhankanyiwe apha ngasentla, ukulala emva kwemini kunokuba kuhle engqondweni yakho nakwimpilo yakho - xa kusenziwa ngendlela elungileyo. Nangona kunjalo, ukulala nje emva kwesidlo sasemini esinzima kunokuba yingcinga elungileyo. Ngoba? Makhe sijonge.
Okokuqala, ayisiyiyo ikhefu lasemva kwemini elibangela ukutyeba kodwa ngumkhwa wokutyibilika ungene ebhedini yakho ngoko nangoko emva kwesidlo sasemini. Ukulala kutshisa iikhalori ezingaphantsi kunokuhlala okanye ukuma kodwa oko akuthethi ukuba uyakuphepha ukulala- ngelixa umzimba wakho ufuna ubuncinci beeyure eziyi-8 ulele ukuze usebenze ngokusempilweni, ukunciphisa iiyure zokulala kungakhokelela ekuzuzeni ubunzima, ngakumbi xa kudityaniswe isidlo esinzima [12] [13] .
Sonke sikhule simamela oomama bethu besithi masingangqengqi sisu sisisu kwaye banyanisile. Ukulala phantsi kuyaphazamisa inkqubo yokwetyisa kwaye kubangele ukuba i-asidi ye-asidi iphinde ibekho. Xa ulala phantsi kwangoko emva kwesidlo sasemini kwaye ulale, awuniki umzimba wakho ixesha elaneleyo lokuqalisa inkqubo yokwetyisa kwaye uqale ukutshisa amafutha [14] .
Ngokutsho kweengcali zempilo, umntu kufuneka asoloko egcina ubuncinci iiyure ezingama-1-2 zesithuba phakathi kokutya kunye nexesha lokulala ukuze kuthintelwe ukunyuka kobunzima. Kuba, ngeli xesha, umzimba wakho ungakwetyisa ukutya kwaye utshise amafutha, ngaphandle kokuba kugcinwe emzimbeni wakho, kubangele ukutyeba. [Shumi elinantlanu] .
Fumana okona kulungileyo kwiXesha lakho leNap
Ukulandela la manyathelo kuya kukunceda ufumane uninzi lwe-nap yakho, ngaphandle kokuphazamisa ukulala kwakho ebusuku [16] .
- Thatha ikhefu phakathi kwentsimbi yesi-2 neye-3 emva kwemini- kuxa amandla omzimba wakho esezantsi.
- Qinisekisa ukuba i-nap yakho ayidluli kwimizuzu engama-20 ukuya kwengama-30.
- Khetha indawo efanelekileyo kwaye uncede ukukhuthaza ukulala.
- Musa ukusela icaffeine ngaphambi kokuba ulale.
Kwinqaku lokugqibela…
Ngaba uziva ngathi ulala emva kwemini? Ungaziva unetyala, yenze, kulungile kuwe. Ukulala ngokwako ayingonobangela wokufumana ubunzima kodwa indlela kunye nexesha owenzayo ngalo. Ngelixa ukulala iiyure ezimbini kulungile kwimpilo yakho, ukufumana iliso elongezelelweyo, ngakumbi emva kwesidlo sasemini esinzima kunokukhokelela ekuzuzeni ubunzima obunempilo.
Ukongeza, kuyaxhomekeka kwindlela yokuphila yomntu kuba ukuthatha uhambo olukhawulezileyo emva kwesidlo sasemini kunye nokufumana ixesha lokuphumla akunakukhokelela ekuzuzeni ubunzima njengoko amanqatha atshiswa ngexesha lokuhamba.
