Umxholo
- I-Cranky akukho nto-iimpikiswano
- Umgangatho wokulala kweqabane lakho uyakuchaphazela
- Iishedyuli zokulala ezahlukeneyo
- Amaqabane alala ngokuvumelanisa ahlala onwabile
- Indlela yokuphucula ukulala kwakho, kunye
Ewe, ukulala kuyilungele impilo yethu, imood yethu, kunye nokutya kwethu. Kodwa, ubusazi ukuba ukubamba ezinye zeZzz kunokuba kuhle nasemtshatweni wakho? Awunakuyiqonda, kodwa ucoceko lokulala ludlala indima ebalulekileyo kubudlelwane obusempilweni. Ukuqonda ukubaluleka kokulala kunokuzisa wena kunye neqabane lakho kunye.
I-Cranky akukho nto-iimpikiswano
Xa uvuka, iqabane lakho kungenzeka ukuba libe ngumntu wokuqala onxibelelana naye. Ukuba umile phakathi kweqabane lakho kunye nekofu yabo yasekuseni, unokuthatha ngokungazi ukuba uthatha uxinzelelo lokutya kwasekuseni. Okanye kungenjalo.
Xa sikubudlelwane obuzinikeleyo, nokuba lukhona kangakanani uthando nokuqonda, ngamanye amaxesha iimvakalelo zinokuphakama kwaye amagama abuhlungu athethwe. Nangona sikwazi oku kwinqanaba elifanelekileyo, iimvakalelo zibuhlungu kwaye inzondo inokubakho.
Umgangatho wokulala kweqabane lakho uyakuchaphazela
Nokuba ulala kamnandi ebusuku kwaye uziva uhlaziyekile kusasa, ukusilela kweqabane lakho kunokubangela ubunzima kulwalamano lwakho. Kwisifundo esenziwe nguWendy Troxel, Ph.D; Izibini ezibini zixele ukuhlangana okungalunganga omnye nomnye ngexesha lasemini xa elinye iqabane lalala ngaphantsi kweeyure ezintandathu.
Iishedyuli zokulala ezahlukeneyo
Yitsho ukuba uya kulala ngentsimbi ye-10 ngokuhlwa, kodwa ubusi bakho abungeni phantsi kwekhava kude kubethe u-11: 30 ngokuhlwa. Usenokuba sele uphumile kwilizwe lamaphupha, kodwa ukunyuka kwabo ebhedini kuphazamisa ubuthongo bakho, nokuba uyakuqonda oko okanye hayi. Ezi ntshukumo zincinci zinokukutsalela ngaphandle kokuwela kumanqanaba anzulu obuthongo, ekufuneka siwavuselele imizimba neengqondo zethu.
Ngokwam, ukuba ndiyokulala ngaphambi kwendoda yam, ndiziva ndingena rhythm naye. Ngokuqinisekileyo kunokuba nzima ukuba nobabini baneeshedyuli zomsebenzi ezahlukeneyo kwaye ke kufuneka ukuba nivuke ngamaxesha ahlukeneyo. Ukuba kunokwenzeka ukuba omnye wenu alale kwaye avuke kwangoko ukuze abe kwishedyuli efanayo yokulala unokufuna ukuxoxa ngokwenza utshintsho.
Ngapha koko, ngubani ongakuthandiyo ukukhwela kancinci ngaphambi kokuba uye kulala? Unxibelelwano lolusu nolusu luya kukhupha i-oxytocin, ihormone yothando, kuwe kunye nengqondo yesithandwa sakho. Isifundo esenziwe ngo-2012 sivavanye amanqanaba e-oxytocin eveliswa zizibini kunye nee-singles. Esinye seziphumo sabonisa ukuba izibini ezazisondelelene ngokwasemzimbeni, (njengakwi-cuddling) zavelisa amanqanaba aphezulu e-oxytocin.
Amaqabane alala ngokuvumelanisa ahlala onwabile
Uphononongo lubonisa ukuba izibini ezinemikhwa yokulala zilungelelaniswe ngakumbi ziyaneliseka kwimitshato yazo. UJulie Ohana uthetha ngendlela ekwabelwana ngayo ngokutya kosapho okunokuqinisa ubudlelwane bakho kule posi yebhlog. Ukwabelana ngebhedi yakho kunye ukuze ufumane ubuthongo obuphezulu yinto ebalulekileyo ekugcineni ubudlelwane obunempilo nabo.
UHeather Gunn, Ph.D., wapapasha uphando olwenziwa kwiAmerican Academy of Sleep Medicine, wathi: “Ukulala kwezibini ezitshatileyo kuyangqinelana okomzuzu nomzuzu kunokulala nje kwabantu abangahleliyo. Oku kuphakamisa ukuba iipateni zethu zokulala azilawulwa kuphela xa silala, kodwa kunye nabo silala nabo. ”
Indlela yokuphucula ukulala kwakho, kunye
Qala incoko kunye neqabane lakho malunga nemikhwa yakho yokulala ngokudibeneyo. Thethani malunga nalapho umntu ngamnye anokuthi enze khona ulungelelwaniso komnye, ukuze afumane ixesha elifanayo. Yiza nenkqubo yasebusuku onokuyenza kunye ukuncedisana nomoya phantsi koxinzelelo losuku. Mhlawumbi ungabandakanya ukuphumla okuphefumulayo ukuya ezantsi.
Xa silala ngokwaneleyo, siziva siphumle kwaye sivuka ngokwendalo ngexesha elifanelekileyo, ngokweendlela zomzimba wethu. Sikwimeko engcono kwaye sihlala siphatha abanye ngobubele. Ndiyazi ukuba ndiyothuka xa ndingakhange ndilale kamnandi ebusuku. Masenze ukulala kube yinto ephambili ngenxa yomtshato wethu.
USarah
USara ukholelwa ngokuqinileyo ukuba ukulala kakuhle ebusuku kulungisa yonke into. Njengomntu owayekade elele ubuthongo, waqonda ukuba ukuphucula ubuthongo kunokuba nefuthe elibalulekileyo ebomini. Uthatha impilo yakhe yokulala ngokungathí sina kwaye ukhuthaza abanye ukuba benze njalo kwiSleepydeep.com.