Ukuvuka ngo-3 am Rhoqo ebusuku? Nantsi isizathu, ngokweengcali zokulala ezi-3

, abantu abangama-23 ekhulwini ekwadliwan’ indlebe nabo bathi bavuka ubuncinane kanye kanye ngobusuku—abangaphezu kwama-35 ekhulwini babevuka ubuncinane kathathu ngeveki. Kodwa ukuba uqala ukuzibuza ukuba ngaba wenza into ebangela ukuvuka kwakho phakathi kobusuku, lixesha lokusombulula ingxaki.

Kutheni ndivuka ngo 3am?

1. Unokuba ngu-O.D.’ ekukhanyeni okuluhlaza

Amathuba kukuba, sele uvile ngokukhanya okuluhlaza okwesibhakabhaka, i-melatonin-suppressing ray ekhutshwe lilanga kunye ne-electronics eninzi. (Uyazazi ezo glasi zintle zinxitywa ngumfazi wakho wasemsebenzini? Ezo zenzelwe ukunceda ukuvala ukukhanya okuluhlaza, nangona ijaji lisaphumile malunga nokuba ziyasebenza na okanye hayi.) Iiseli zamehlo ethu ezibona amanqanaba okukhanya kwimekobume Sinovelwano ngakumbi kukukhanya okuluhlaza, uGqr. Karen Dawe, isazi ngengqondo kaDyson, usixelele. Kukho ubungqina bokuba ukukhanya okunomxholo oluhlaza okwesibhakabhaka kunomphumo wokulumkisa ngakumbi ngokuhlwa. Oku kungenxa yokuba ukukhanya okunomxholo oluhlaza okwesibhakabhaka kutolikwa yingqondo yethu njengohlobo lokukhanya kwemini onokukufumana phakathi kwemini, kwaye ngokucacileyo oku kuyangqubana newotshi yethu yomzimba kunye nokuqonda kwethu kwangaphakathi kwexesha. Ukulungiswa okungcono kunezo ziglasi eziluhlaza okwesibhakabhaka, ezithi, xa zigqitywe emva kwemini, aziyi kwenza umehluko omkhulu? Ziveze ekukhanyeni kwelanga into yokuqala ekuseni ngokuya kuhambo lwemizuzu eyi-15, icebisa ingcali yeyeza lokuziphatha lokulala. UGqr. ULisa Medalie, PsyD, CBSM . Iphucula isigqi se-circadian kunye nokuphaphama kwasekuseni, ngaloo ndlela inciphisa ukulala.



2. Isenokuba yi-jet lag okanye ukonga emini



Uhambe mva nje? Oku kunokuba ngunobangela wokuphazamiseka kwakho kokulala, ngakumbi ukuba utshintshe iindawo zexesha. Ngokufanayo, umzimba wakho unokufuna ubuncinci iintsuku ezimbalwa ukulungelelanisa xa ubeka iiwotshi zakho phambili okanye umva kwi-akhawunti yexesha lokugcina imini. Oku kungenxa yokuba isingqi sakho se-circadian, umjikelo wendalo womzimba wakho weeyure ezingama-24, uyalahlwa xa uzama ukulala ngequbuliso kwishedyuli eyahlukileyo, uMedalie noDawe bayacacisa—kwaye ngenxa yokuba iwotshi isithi into enye ayithethi iwotshi yakho yangaphakathi. ngokuqinisekileyo uya kuvuma. Kungathatha iintsuku ezimbalwa (okanye iveki) ukubuyela endleleni.

3. Ucoceko lwakho lokulala lunokuba lubi



Nokuba awunangxaki yokulala ekuqaleni, indlela omisa ngayo igumbi lakho lokulala ibaluleke kakhulu kwaye inokuchaphazela umgangatho wakho wokulala ubusuku bonke, uchaza uMedalie. Ukuba ubukele umabonwakude, wajonga i-imeyile okanye udlale imidlalo yevidiyo kwiyure enye ngaphambi kokuba ulale, oku kusenokwenzeka ukuba yiyo ebangele ukuphazamiseka kwakho kokulala. Ezinye izinto ekufuneka uziqwalasele: Ngaba igumbi lakho lishushu kakhulu okanye libanda kakhulu? Ngaba unemithunzi enzima kwiifestile? Ngaba kukho ingxolo yesitalato engena ngefestile enokuthi ikuvuse? Ngaba iipijama kunye namaphepha owasebenzisayo akuvumela ukuba uhlale upholile kwaye ukhululekile ubusuku bonke? Zininzi ukucinga, bantu.

4. Usenokuba uyakhula

Sikuthiyile ukukuqhekeza, kodwa awusemncinci njengokuba wawunjalo. Kwaye ngokukaMateyu Walker, umlawuli weZiko leNzululwazi yokulala koLuntu kwiYunivesithi yaseCalifornia, eBerkeley, kunye nombhali we Kutheni Silala , zombini ubuninzi kwaye umgangatho wokulala kwethu uyatshintsha njengoko sikhula. Kubonakala ngathi lelona nqanaba linzulu lokulala, into esiyibiza ngokuba bubuthongo obungakhawuleziyo okanye obungeyo-REM kunye namanqanaba anzulu kakhulu obuthongo obungeyo-REM, utshilo. IiNPR Umoya opholile . Ezo zikhethwa ngokukhethekileyo yinkqubo yokuguga. Ngexesha ukwi-50s yakho, mhlawumbi uphulukene phantse nama-40 ukuya kuma-50 epesenti yobuthongo obunzulu obubufumanayo, umzekelo, xa wawukwishumi elivisayo. Xa uneminyaka engama-70 ubudala, usenokuba sele ulahlekelwe bubuthongo obunzulu obuphantse ube ngama-90 ekhulwini. Owu, ukuba ne-18 kwakhona ...



5. Usenokuba uziva unexhala

Kobu busuku buthathu bokugqibela, uchithe iiyure ujija kwaye ujika. Ngoku, uyoyika ukuba izakwenzeka kwakhona ngokuhlwanje. Kunokuba lula ukujikeleza kwinto u-Walker ayibiza ngokuba yi-rolodex eyoyikayo yexhala, ngakumbi xa nguwe wedwa ophaphileyo endlwini. Uqala ukucinga, owu nkosi yam, ndineyure enesiqingatha kuphela eseleyo kwiwotshi, kwaye ke kufuneka ndivuke, utshilo. Kwaye ukuba kukho into ekukhathazayo ngaphambili emini ( argh, andikholelwa ukuba ndiphendule yonke ) kwaye nengqondo yakho ayiyi kuyeka ukubaleka, oko kunokuba sesinye isizathu sokuvuka okungahleliwe phakathi kobusuku.

EZIXHELEKILEYO: Izinto ezisi-8 ezinokuthomalalisa ixhala lakho, ngokutsho kweeTherapists

6. Isenokuba yinto oyityileyo (okanye, ngakumbi, eselwayo)

Siyazi ukuba awufuni ukuva oku, kodwa khumbula ukuba latte usele ngo-4 ntambama? Lo unomgubo wetshokolethi ufefe ngaphezulu? Ewe, inokuba kungenxa yokuba uvukile. I-caffeine imaski i-adenosine receptors kwingqondo, yiyo loo nto uziva uphaphile kwaye uphaphile emva kokusela ikomityi yekofu. Ngequbuliso, ingqondo yakho iyayeka ukucinga, ‘Ndihleli ndiphaphile kangangeeyure ezili-16; Ndidiniwe kwaye ndiyozela, ukuze emva koko ndicinge, ‘Owu, hayi. Khawume umzuzwana. Andizange ndivuke iiyure ezili-16 kwaphela. Ndiye ndiphapheme mhlawumbi iiyure ezintandathu okanye ezisixhenxe ngenxa yokuba icaffeine ivalela ukuba uphawu adenosine. Kwaye ngelixa utywala bunokuba sisithomalalisi, bubangela ubuthongo obuqhekezayo kunye nokuvuka okuninzi, nokuba uyabakhumbula okanye awubakhumbuli bonke, utshilo u-Walker.

Ke, uvuka ufunda le ngo-3 am? Nantsi into omawuyenze:

1. Phuma ebhedini uze uhlale esitulweni (esifanelekileyo esisecaleni kwebhedi yakho okanye esikufutshane) kwaye ufunde incwadi okanye imagazini imizuzu emihlanu, ucebisa uMedalie. Le yindlela ebizwa ngokuba 'yi-stimulus control, kwaye sisicwangciso esisebenzayo sokuphuthelwa.

2. Yenza ngokuqhelekileyo ingcamango yokuvuka ezinzulwini zobusuku. Endaweni yokoyika ukuba uvukile kwaye awukwazi ukulala kwakhona (ahh, i-rolodex yexhala !!), thatha umzuzwana kwaye uzixelele ukuba oku kuqhelekile ngokupheleleyo. Ngokwe-avareji, umjikelo wokulala yi-90 ukuya kwi-120 yemizuzu ubude, ngoko ke ukuvuka amaxesha ambalwa ayonto yokwenza uxinzelelo, u-Medalie uyasiqinisekisa.

3. Ngelixa unokuhendeka ukuba ukhuphe i-Ambien ngobusuku obunenkohliso, iipilisi zokulala ziya kuyifihla ingxaki kuphela. I-sedation ayibobuthongo, u-Walker uyacacisa. Yahluke kakhulu. Ayikuniki ukubuyisela izibonelelo zendalo zokulala. Wenza, nangona kunjalo, ucebisa ukuthatha izongezelelo ze-melatonin kwezinye iimeko-ingakumbi ukuba uzama ukubuyela kwisigqi sakho esiqhelekileyo se-circadian emva kohambo lwaphesheya kolwandle, okanye ukuba ungumntu ophezulu onokukhutshwa okuphantsi kwe-melatonin.

4. Yehlisa iqondo lobushushu kwigumbi lakho. U-Walker ucebisa ukugcina izinto zipholile kunokuba ucinga-phakathi kwe-65 kunye ne-68 degrees. Oku kungenxa yokuba umzimba wakho kufuneka wehlise ubushushu bawo ukuze uqalise ukulala. Ke bamba ezo pyjama zeflaneli kwaye wehlise ubushushu.

5. Mamela ibali lokulala. Zicinge njengeencwadi ezincinci zeaudio, kodwa ngamazwi apholileyo akuqeqeshela kwimowudi yokuphumla. Singabalandeli be I-app yebali lokulala elizolileyo -amabali abaliswa ngabafundi abohlukeneyo, kwaye unokukhetha ukuba leliphi ilizwi eliphumla kakhulu. Thina ngokobuqu siyamthanda umdlali waseBritane uStephen Fry, kodwa mhlawumbi ungakhetha uLaura Sydell weNPR okanye uMatthew McConaughey's sweet southern drawl.

6. Yiba nomfanekiso-ngqondweni wakho kwigumbi lakho lokulala ebuntwaneni. (Ewe, ngokwenene.) Zama ukukhumbula zonke iinkcukacha -ukusuka kwiwallpaper yejacquard kwigumbi lakho lokuhlala ukuya kwifoto yosapho ejinga phezu kweziko lakho. Xa ungacingi ngoxinzelelo lwemini, uya kozela ngokukhawuleza.

EZIQHELEKILEYO: Ungayilungisa njani ishedyuli yakho yokulala xa udiniwe njengesihogo