1. Qonda iiNdlela zokuLala
Umzimba, yena unzima. Nangona akudingeki ukuba uye kwisikolo sezonyango ukuze uqonde ukuba kutheni okanye ubuchopho buxelela umzimba wakho kunye neenkqubo zamalungu ukuba ulale, ukuba uyazibuza indlela yokulungisa ishedyuli yakho yokulala, kufuneka ube nokuqonda okusisiseko.
Ngoko siya kumvumela uDkt. Varga ukuba enze intetho: Iishedyuli zethu zokulala-ezichazwe ngamawotshi ethu angaphakathi-zichaphazeleka kwiinkqubo ezimbini ezenza ikhonsathi yokulawula ukulala. Eyokuqala yi-homeostatic drive yokulala. Ngamanye amazwi, okukhona umntu ehlala evukile kwaye engalali, kokukhona ufuna ukulala.
UGqr Varga uyaqhubeka, Inkqubo yesibini yi-circadian drive yokulala echatshazelwa kakhulu kukuvezwa kukukhanya. Ukukhanya ngakumbi, ukulala kancinci. Le nkqubo incinci emva kwe-scenes, kodwa unokuyilungisa ngokuqinisekileyo (jonga #2). NgokukaGqr. Varga, Ezi nkqubo zimbini zidla ngokusebenza kwikonsathi ukwenza ubuthongo buphezulu ebusuku xa ukukhanya kuqhele ukuncipha.
2. Yeka Ukujonga Kwizikrini Ngaphambi Kokulala
Ukukroba ngefowuni yakho ebhedini akukho nto intsha. Kodwa ngenxa yokuba iqhelekile ayiyenzi ibe nempilo. I isibane esiluhlaza ukusuka kwizikrini kwizixhobo zethu esizithandayo zinokukhohlisa ingqondo ukuba icinge ukuba kusesemini, ingcolise isingqisho sethu se-circadian, umjikelo we-physiological owazisa ukulala kwethu. UGqr. Varga uyachaza, Izixhobo zombane ezinezikrini ezikhanyisa ngasemva zikhupha ipesenti ephezulu kakhulu yokukhanya okuluhlaza okwesibhakabhaka. Ukubonakaliswa kokukhanya okuluhlaza okwesibhakabhaka kuwo nawuphi na umthombo-kubandakanya iiTV, iiselfowuni, iilaptops, i-e-readers kunye neetafile-emva kwemini inefuthe lokuqhubela phambili isigaba sethu se-circadian, oku kuthetha ukuba kwenza ukuba umntu adinwe ngokwemvelo kamva ebusuku. .
Sifunda ntoni apha? Tyala imali kwiwotshi ye-alarm yesikolo esidala ukuze ushiye ifowuni yakho ngaphandle kwegumbi lokulala. (Psst: Ikwangcono kubomi bakho bokwabelana ngesondo.)
3. Yiya kulala kwangethuba kubusuku ngabunye
Emva kokuba uqhele ukulala ngeyure engeyoyabuthixo rhoqo ebusuku, akukho ngqiqweni ukulindela ukuba umzimba wakho udinwe ngokwaneleyo ukuba ulale ngexesha langaphambili ngaphandle kweblue. Njengayo nayiphi na enye into, yinkqubo enokuthatha ixesha.
Ukwenza utshintsho ngokuthe ngcembe kunenzuzo, uDkt Varga ucebisa. Umfundi wasekholejini oye walala ngo-5 ekuseni kule minyaka mine idlulileyo uya kuba nexesha elinzima ngokukhawuleza ezama ukulala nge-10 p.m. kuba ngoku banomsebenzi ofuna ukuba babe semsebenzini ngentsimbi yesi-8 kusasa.
Ngokomzekelo, umntu oqhele ukulala ngeye-4:30 kusasa ufanele azame ukulala ngeyesi-4 kusasa ngobunye ubusuku, aze ngo-3:30 kusasa ngobunye ubusuku njalo njalo de abe kwixesha elinqweneleka ngakumbi.
4. Thatha idosi encinci yeMelatonin
Ngokutsho kukaGqr. Varga, umthamo ophantsi we-melatonin—umyinge we-0,5 ukusa kwi-1 milligram (kakade thetha nogqirha wakho)—unokuthatyathwa kwiiyure ezintathu ukuya kwezine ngaphambi kwexesha elicetywayo lokulala. Oku kuya kukunceda ukuba ulale ngoxolo ngeyure esengqiqweni ngakumbi.
5. Sebenzisa isibane esiBlue xa uvuka
Ewe, ukukhanya okuluhlaza ngu-hayi-hayi xa uzama ukulala, kodwa kunokuba ngumhlobo wakho xa ufuna ukuvuka. Iibhokisi ezikhanyayo ezihlaza okwesibhakabhaka, njengalezi zidumileyo ezivela e-Amazon, zilinganisa uhlobo olufanayo lokukhanya olusivimbela ukuba silale ukuze sincede sivuke ngexesha elifanayo yonke imihla-icandelo eliphambili ekulungiseni ishedyuli yakho yokulala. UGqr Varga uchaza ukuba abantu abanengxaki yesigaba se-circadian, ukukhanya okuluhlaza okwesibhakabhaka ngexesha elifanelekileyo kunokukunceda ukuvusa ukuze udinwe ngokwenene ngexesha lokulala. Zihlambe kweso sibane siluhlaza kangangemizuzu engama-20 emva kwexesha olifunayo lokuvuka kwaye uyivumele isebenze umlingo wayo. (Enkosi, Amazon.)
ENXULUMENEYO: Iimpazamo ezili-9 zokulala ezinokuthi zibengunobangela wesangqa sakho esimnyama
6. Gcina iJenali yokuLala
Ukuqonda ukuba yintoni na ekugcina uphaphile ebusuku-yithi, utyekelo lokufikelela kwindawo yakho yobusuku kwifowuni yakho, ukusela ezinzulwini zobusuku okanye ukubaleka ngentsimbi ye-9 ebusuku. Landela imikhwa yakho yasebusuku kwaye ubone ukuba yintoni enegalelo kubuthongo obumnandi kwaye yintoni ekhokelela kwiiyure zokujula nokujika. Susa okokugqibela kwindlela yakho yesiqhelo.
Qaphela ukuba ukukhanya okuluhlaza okwesibhakabhaka, ukutya kunye nokuzivocavoca zonke zizibonakaliso zokusingqongileyo zokuvuka, uDkt Varga uthi. Oku kuthetha ukuba, kwiiyure ezingaphambi kwexesha elicetyiweyo lokulala, kubhetele uthintele ezi zinto zikhuthazayo kwaye ufumanise ukuba unetyala lokwenza ntoni.
7. Zilolonge kusasa
Ewe, ukucinezela umthambo othile kwindlela yakho yesiqhelo kulungile kwimpilo yakho yonke, kungakhathaliseki ixesha lemini ... ngaphandle kokuba uneshedyuli yokulala eyonakeleyo. Duh. Kubantu abanengxaki yokulala ebusuku, uGqr. Varga uncoma ukusebenza ekuseni njengoko kunokukhuthaza ukuphaphama kwaye kunokwenzeka ukuba kube lula ukulala kamva. Ukuba oko akunakwenzeka, uGqr. Varga uthi ukuqinisekisa ukuba nawuphi na umthambo ugqitywe ubuncinane kwiiyure ezintathu ngaphambi kwexesha lokuqala lokulala (oko kukuthi, ixesha ofuna ukulala ngalo) kuba umthambo uya kukunika amandla.
8. Sebenzisa iMelatonin kunye neBlue Light xa uLungisa iMimandla yeXesha eNtsha
Ishedyuli yakho yokulala ibetha kakhulu xa usiya kwindawo yexesha elahlukileyo. Ngokukhawuleza ukwindawo apho ilanga litshona iiyure ngaphambi okanye emva kwexesha kunokuba uqhele ukwenza. Kodwa eyona ngcebiso kaGqr. imizuzu emva kwexesha elifunekayo lokuvuka kwindawo oya kuyo.
Ukuba ubhabha ukusuka eDenver ukuya eLondon, umzekelo-ukwahlukana kweeyure ezisixhenxe-zama ukuthatha i-melatonin nge-7pm. kanye ukuba useLondon ukuze ulale malunga neeyure ezintathu kamva. Sebenzisa ibhokisi yokukhanya eluhlaza okwesibhakabhaka ngentsasa elandelayo xa ulungele ukuqala usuku-uthi, 8 am eLondon-ukunceda iinkqubo zakho zokulala zilungelelanise indawo yexesha elitsha.
9. Namathela Ngexesha Lakho Lokulala
Iintsasa zangoMgqibelo nangeCawa inokuba ibiyi-snuze-i-day-away-free-for-alls xa ubusekholejini, kodwa iyonakalisa ishedyuli yakho yokulala ngoku. Zama ukusebenzela ukuvuka kunye nokuphuma ebhedini ngexesha elifanayo yonke imihla-kungakhathaliseki ukuba unomsebenzi nini-ukufumana ubuthongo bakho kunye namaxesha okuvuka kwindlela.
Uninzi lwayo lumalunga nokubekwa komda wobuqu, ukuqonda iimeko zokusingqongileyo kunye nemikhwa yomntu ekwaziyo ukuphazamisa ishedyuli yokulala, utshilo uGqr. Varga, kwaye ezama ukunciphisa ukungafani kokulala kwemihla ngemihla kunye nexesha lokuphelisa, ngakumbi phakathi kwempelaveki kunye neveki. amaxesha evekini.
10. Yinike (Ngelinye) Ixesha
Kukho umahluko phakathi kweshedyuli yokulala ephazamisekile okwexeshana enokuthi iphinde ilungiswe ngokutshintsha indlela yokuphila kunye nomonde omncinci, kunye nengxaki engapheliyo enokufuna uncedo lukagqirha. Yinike ngokwakho ekuqaleni, kodwa ukuba ingxaki iyaqhubeka ngaphezu kweeveki ezimbalwa, lixesha lokufowunela abalungileyo.
Kuyaziwa ukuba kunokuthatha iiveki ezimbini ukuba ishedyuli yokulala yomntu iqheleke xa uwela inani elibalulekileyo lemimandla yexesha, njengeTokyo ukuya kwisiXeko saseNew York, utshilo uGqr Varga. Ngoko ke ndicinga ukuba ukusebenza ishedyuli yokulala yomntu ixesha elide mhlawumbi kulungile. Kodwa kukwaxhomekeke kumlinganiselo wokuphazamiseka nokuba le ngxaki ibisoloko ikho. Kwiishedyuli eziphazamiseke kakhulu ezibe yingxaki kwiinyanga ukuya kwiminyaka, kunokuba luncedo ukubona ingcali yeyeza lokulala ngokukhawuleza.
Kukho ibhalansi apha yokuthatha ishedyuli yakho yokulala ngokungathí sina-kuba, emva kwayo yonke into, enye yezona zinto zibalulekileyo kwimpilo yethu yonke-kwaye ungagxininisi malunga nayo kangangokuba ibe sesona sizathu sokuba ungalali. Mamela iingcebiso zikagqirha, sebenza amanyathelo kwaye uzame ukuphumla. Usendleleni umfo weSanti.
ENXULUMENEYO: Liliphi Elona Elona xesha Lilungileyo Lokulala? Nantsi into ethethwa ziingcali
