Ungumntu ogqwesileyo. Phezolo, uye wahlamba iimpahla ezintathu, wenza i veggie tempura (ukusuka umkrwelo ) ukupakisha kwibhokisi yebento yomntwana wakho kwaye nguwe wedwa kubahlobo bakho oyigqibileyo inoveli yeklabhu yeencwadi. Kodwa oko kuthetha ukuba ufumene…iiyure ezine zokulala? Sonke siyazi ukuba iiyure ezisixhenxe ukuya kwezisibhozo zifanelekile, kodwa ngaba kukho nayiphi na indlela yokukopela inkqubo? Ukuba nje ungafumanisa ukuba ungalala njani iiyure ezisibhozo kwiiyure ezine. Yaye ngaba oko kunokwenzeka? Siye sacofa iingcali ezimbini zokulala ukuze sifumane impendulo.
Ndingalala njani iiyure ezisibhozo kwiiyure ezine?
Sikuthiyile ukukuqhekeza kuwe, kodwa awukwazi. Akukho ndlela imfutshane yokulala kakuhle ebusuku, utshilo u-Alex Dimitriu, MD, ibhodi ephindwe kabini eqinisekisiweyo kwi-Psychiatry kunye ne-Sleep Medicine kunye nomsunguli we Menlo Park Psychiatry kunye neyeza lokulala . Umzimba uhamba ngezigaba ezithile zokulala, esibhekisela kuzo njengezakhiwo zokulala, uyachaza. Kufuneka silale ubuthongo obunzulu, size silale ngephupha okanye iREM busuku ngabunye, yaye ngokufuthi ukuze sonele kuzo zombini, kufuneka ubuncinane iiyure ezisixhenxe ebhedini. Oko kuthetha ukuba akukho ndlela yokwenene ukuziva njengokuba uneeyure ezisibhozo zokulala (okanye ufumane izibonelelo) xa ufumene ezine kuphela. Uxolo, bahlobo.
Kodwa ndiziva ndiphilile. Yintoni embi ngokulala iiyure ezine kuphela?
UDolly Parton uyayenza . Ngokunjalo noElon Musk . Abanye abantu banokuba ne Ukutshintshwa kweDNA oko kubavumela ukuba basebenze ngokuqhelekileyo kubuthongo obuncinane kakhulu, utsho uGqr. Venkata Buddharaju, ingcali yokulala, ugqirha ongqiniweyo webhodi kunye nombhali we Ukulala Okungcono, Ubomi Obonwabileyo . Aba buthongo bufutshane bendalo, bade balale phakathi kweeyure ezintandathu, abanazo iziphumo ezibi empilweni, abozeli kwaye basebenze kakuhle ngelixa bevukile, uyacacisa. Umsebenzi uyaqhubeka kule ndawo enomdla wokuziphatha kokulala kunye nemiphumo eyahlukileyo yokulahlekelwa ubuthongo kubantu. Kodwa ngenxa yokuba aba bantu bangaphandle kwaye uninzi lwethu lufuna ukulala kakhulu, uGqr Buddharaju akakukhuthazi ukwenza umfuniselo, nokuba uziva ulungile kwiiyure ezingaphantsi kwesixhenxe. Ngaphezu nje kobude bexesha, ngumgangatho kunye nexesha eliqhubekayo lokulala elingaphazamisekiyo ngamaxesha aqhelekileyo kwi-sync kunye nezingqisho ze-circadian [okubalulekileyo] ukugcina izibonelelo zempilo ezizezona zilungileyo, uthi, eqaphela ukuba ukulala okungaphantsi kunokwaneleyo kunokukubeka emngciphekweni. ngenxa yokudinwa, ukusilela ekuqapheleni, umngcipheko omkhulu weengozi zemoto kunye nemveliso ephantsi emsebenzini, kunye noxinzelelo lwegazi, isifo seswekile, isifo sohlangothi, ukuhlaselwa yintliziyo, ukukhubazeka kwememori, ukuphazamiseka kwengqondo kunye nokunciphisa ukukhuseleka. Ewe, siza kulala ngentsimbi yeshumi ngokuhlwanje.
Ngaba ikho indlela yokuphucula umgangatho wokulala endiwufumanayo?
Ngamanye amaxesha, ngaphandle kwemizamo yakho emihle, ukulala iiyure ezine yeyona nto ingcono onokuyilawula. Iyenzeka. Ikhona i nantoni na unokwenza ukuphucula umgangatho wakho wokulala ukuze ungaziva ngathi yi-zombie ngentsasa elandelayo? Ngethamsanqa, ewe-nangona ayithathi ndawo into yokwenyani.
1. Gcina ixesha lokulala elilinganayo kunye nexesha lokuvuka. Xa useParis, awulindelanga ngomlingo ukuba umzimba wakho ulungelelanise nendawo yexesha ngobusuku obunye. Ngoko iyavakala ukuba yakho Isingqisho se-circadian sinokuba nemiba yohlengahlengiso buyela kwixesha lakho lokuvuka kweentsuku ezintandathu zeveki emva kokuhlala kude kube yintsimbi yesibini ekuseni ukubukela impelaveki UBridgerton . Okukhona ungaguquguqukiyo ungagcina ixesha lakho lokulala kunye nexesha lokuvuka, ngcono (ewe, nangeempelaveki).
2. Akukho zikhephu zasebusuku zivumelekileyo. Siyayazi into oyicingayo. Ndiziva kakhulu ngakumbi ukhululekile emva kokuba ndifumene iiglasi ezimbini zewayini! Kodwa nangona iwayini, ubhiya kunye nezinye iintlobo zotywala zibonelela ngesiphumo sedative, oko akufani nokulala. Nangona awuyi kukhumbula ukuphosa nokujika ubusuku bonke (kuba uya kuba, um, uhlaziywe), umgangatho wakho wokulala uya kuphazamiseka. Uya kuphumla ngakumbi ukuba usela iglasi yamanzi okanye (decaf) iti emva kwesidlo sakusihlwa.
3. Beka ifowuni yakho kwigumbi elahlukileyo. Siyazi, umnqweno wokujonga i-Twitter Nye ixesha elingakumbi lokubona ukuba ikati yakho gif inazo naziphi na izinto ezithandwayo zomelele. Kodwa kukho ikhonkco phakathi kokusebenzisa izikrini ngaphambi kokulala kunye nokwanda kwexesha elithathayo ukulala, ngokutsho Isiseko sokulala seSizwe . Iyure ngaphambi kokulala, shiya ifowuni yakho kwigumbi lokuhlala, emva koko ufunde incwadi okanye ucamngce kwigumbi lokulala ukuze uqale inkqubo yakho yokuphumla yomoya.
Ndiphelelwe lithemba kwaye ndifuna ukulala. Ndingenza ntoni ukuze ndizive ndiqhelekile namhlanje?
Ewe, kusemva kwexesha. Uzamile ukufumana iiyure ezisixhenxe, kodwa ulale kade, emva koko uchithe ubusuku ujijekile. Uziva ukhohlakele kwaye ungazi ukuba uza kudlula njani imini. Kule meko, wena amandla ukwazi ukudlula ukuba usela ikomityi ezimbalwa zekofu okanye iti imini yonke kwaye wenze konke okusemandleni akho. Musa nje ukuwenza umkhwa, ulumkisa uGqr. Dimitrius. Ukulala iiyure ezine kunye nokusela i-caffeine eninzi okanye ukusebenzisa ezinye izinto ezikhuthazayo kunokusebenza kwithuba elifutshane kakhulu, kodwa ekugqibeleni ukungabikho kokulala kuqalisa, utsho. Ndiyifumene, gqirha.
ENXULUMENEYO: Ngaba Ufanele Uyivumele Inja Yakho Ilale nawe? 7 Iingenelo Onokuziqwalasela
