Umxholo
- 1. Indawo yokuhamba
- 2. Ukukhutshwa kweGoldilocks
- 3. Ukurhona akusayi kuphinda kukuhluphe
- 4. Ubomi bakho bobulili bunokuba ngcono
- 5. Uhlobo olwahlukileyo lwechronotype: Isonjululwe ingxaki
- 6. Ukulala okupholileyo kukulala okungcono
- Igama lokugqibela
Ngaba izibini ezininzi zilala kwiibhedi ezahlukeneyo?
Ukulala uqhawulo mtshato yindlela entsha kwaye ixhaphake kakhulu kunokuba ucinga.
Igama elithi 'uqhawulo-mtshato' lisenokuvakala lisoyikisa kuwe, ngakumbi ukuba uyonwabele iholide yakho yomtshato ngoku. Ngaba ukulala kwiibhedi ezahlukeneyo kungalunganga emtshatweni? Siza kufumanisa!
Yeyiphi ipesenti yabantu abatshatileyo abalele kwiibhedi ezahlukeneyo?
Izifundo zifumanisa ukuba phantse ama-40% ezibini ezilala zodwa.
Kwaye izifundo ezifanayo zithi iibhedi ezahlukileyo zenza ubudlelwane bube ngcono.
Kanjani? Kutheni izibini ezitshatileyo kufuneka zilale kwiibhedi ezahlukeneyo?
Masifumanise. Nazi izibonelelo zokulala ngokwahlukileyo kwiqabane lakho.
1. Indawo yokuhamba
Ke, masiqale ngento yokuba sahlukile. Abanye abantu abatshatileyo bathanda ukucheba nokucofa xa belala, kwaye banokuziva bekhululekile kwibhedi yaseKumkanikazi esemgangathweni.
Nangona kunjalo, ukuba wena kunye neqabane lakho nithanda ukolula kakhulu, ke nobungakanani bomatrasi obukhulu bunokuziva bungonwabanga kuni.
Zibonele:
Ububanzi bebhedi obukhulu beKing zii-intshi ezingama-76. Xa wahlulahlula eli nani kubini, ufumana ii-intshi ezingama-38, nobubanzi bayo bububanzi obungamawele! Iwele linokuba lukhetho kumagumbi eendwendwe okanye kwiitreyila, kodwa ayinakusebenza njengendawo yokulala yesiqhelo yabantu abadala.
Nokuba i-Twin ibonakala inkulu ngokwaneleyo kuwe, cinga ukuba iqabane lakho alihlali lishukuma kwicala labo lokulala ubusuku bonke. Banokuhlala ngokungacwangciswanga eyakho indima, bakushiyele indawo encinci yokufumana indawo entle.
Xa sele kuthethiwe oko, ukufumana ibhedi eyahlukileyo kuya kukuvumela ukuba ulale kuyo nayiphi na into oyithandayo, ngaphandle kokukhathazeka ngokutyhala ngempazamo iqabane lakho okanye ukubakhaba ebhedini.
“Isithethe sale mihla sokulala kunye asiyondala leyo: iqale kuphela emva koHlaziyo lwezoShishino, ngenxa yokwanda kwabantu ngokukhawuleza kwizixeko ezikhulu. Kwaye ngaphambi koko, ukulala ngokwahlukeneyo kwakuyinto eqhelekileyo. ”
2. Ukukhutshwa kweGoldilocks
Isizathu esilandelayo esinokukwenza ufune ukucinga ngokuthenga iibhedi ezahlukileyo ngumahluko kukhetho lweematrasi. Umzekelo, uyakuthanda ngakumbi ukuqinisa, kwaye iqabane lakho lingumntu othanda ukhuko oluqinileyo.
Ngapha koko, abanye abavelisi bematrasi bayakuvumela ukuba usombulule lo mbandela:
- Ngokuthenga umatrasi owahlulahlulwe kabini, iihafu ezinokuzenzekelayo;
- ngokuthenga umatrasi onamacala amabini, apho isiqingatha ngasinye sinokuqina kwaso kunye nokuziva kukonke.
Esinye sezisombululo sinokukunceda ususe umahluko kukhetho; kodwa ukuba iqabane lakho lilala ngokungazinzi kwaye unovakalelo, amathuba kungekudala okanye kamva uza kuqokelela ityala lokulala.
Ukungabikho kokulala okungapheliyo kunokubangela izoyikiso ezininzi empilweni yakho, njengokutyeba kakhulu, uxinzelelo lwegazi, kunye nokwanda komngcipheko wesifo sentliziyo.
3. Ukurhona akusayi kuphinda kukuhluphe
Ngokwe-American Sleep Apnea Association, ama-90 ezigidi zabantu baseMelika bathwaxwa kukurhona, isiqingatha seli nani sithwaxwe kukungalali kakuhle.
Zombini ezi meko zifuna unyango. Kodwa inyani yile, ukuba wena okanye iqabane lakho liyarhona liyingozi kubo bobabini.
Isandi esilinganisiweyo sokurhona sihlala siwela kuluhlu phakathi kwe-60 kunye ne-90 dB, elingana nokuthetha okuqhelekileyo okanye isandi secandelo le-chain ngokulandelelana.
Kwaye akukho mntu ufuna ukulala ecaleni kwetyathanga elisebenzayo.
Ke, ukulala ngokwawo kunokuba kokona kulungileyo ukuba wena okanye iqabane lakho ngumrhwebi omkhulu. Kodwa qaphela ukuba kufuneka isisombululo sethutyana esidityaniswe nonyango lwale meko.
“Uphando lweNational Sleep Foundation lubonise ukubamalunga ne-26% yabaphenduli baphulukana nobuthongo ngenxa yeengxaki zokulala zamaqabane abo. Ukuba iqabane lakho liyangxola, ungaphulukana nemizuzu engama-49 yokulala ebusuku. ”
4. Ubomi bakho bobulili bunokuba ngcono
Ukwahlula phakathi kokulala kuyabothusa abantu abancinci abancinci abakholelwa ukuba oko kuya kuchaphazela ulwalamano lwabo.
Kodwa izinto zinomdla kakhulu apha:
- Ukuba ulele-ubuthongo, into yokugqibela ofuna ukuyenza kukulala ngesondo. Ukulala kunganciphisi i-libido emadodeni nakwabasetyhini kwaye inokuba sesona sizathu sokuba izibini ziphulukane nomdla kwelinye ixesha.
- Ukuphumla ngokufanelekileyo, kwelinye icala, kukunika amandla ngakumbi okuvula unxibelelwano lothando.
- Okokugqibela kodwa kungaphelelanga apho, usenokude ube nobuchule ngakumbi kwiminqweno yakho yothando. Ukulala ngokwahlukeneyo kunokususa imvakalelo yokucaphuka-ethi ifunyanwe zizibini ezininzi ngexesha lokulala ebhedini enye- kwaye inokuba sisiyobisi somlingo esihlaziya ubomi bakho ngokwesondo.
Emva kwayo yonke loo nto, ookumkani nookumkanikazi bakwenzile oku kangangexesha elide, kutheni ke kungenjalo?
5. Uhlobo olwahlukileyo lwechronotype: Isonjululwe ingxaki
Umtshato utshintsha izinto ezininzi kubomi bakho bemihla ngemihla, kodwa hayi izingqisho zakho zesekethe.
Zimbini iindlela eziphambili zexesha:
- iintaka zakuqala, okanye iilark - abantu abadla ngokuvuka ekuseni (rhoqo ekuphumeni kwelanga) kwaye bayokulala kwangeeyure zokuqala (ngaphambi kwe-10-11 pm);
- izikhova zasebusuku - aba bantu bahlala belala ngeye-1 ukuya kwele-1 kusasa kwaye bathanda ukuvuka emva kwexesha.
Ngokwesiqhelo, abasetyhini kunokwenzeka ukuba babe zi-lark kunamadoda; Nangona kunjalo, abaphandi bajonga ukuba wonke umntu angaba lilark ngenyanga, enikezwe iimeko ezifanelekileyo.
Ngapha koko, ukuba iipateni zakho zokulala ziyangqubana, oku kunokonakalisa usuku nobabini. Nokuba uzama ukuthula ungavusi umntu omthandayo.
Kule meko, ukulala kwiibhedi ezahlukileyo -kanye kumagumbi-kunokuba sisisombululo esifanelekileyo kwingxaki yokulala ezayo.
6. Ukulala okupholileyo kukulala okungcono
Enye into yokwenza ukuba ucinge ngokulala ngaphandle bubushushu bomzimba weqabane lakho. Ngelixa oku kunokuba luncedo ngexesha elibandayo lonyaka, ngekhe ubenemincili malunga nokugcwala kubusuku obushushu behlobo.
Ukulala okushushu kuxhaphake kakhulu kwabasetyhini, njengoko ezinye izifundo zinika ingxelo yokuba ubushushu bomzimba wabo bungaphezulu kancinci.
Ke, yintoni kanye kanye ingxaki apha?
Ewe, ukulala okushushu kungakhokelela kukuphazamiseka kokulala kuba iqondo lobushushu lomzimba wethu lihlala liyehla ebusuku ukuvumela imveliso ye-melatonin. Ukuba ayenzeki, unokufumana ixesha lokulala ixesha elide kunye nokulala.
Ke, ukuba iqabane lakho lilele shushu kwaye liwola kakhulu, kunokuba lucelomngeni kuni nobabini. Kulapho ukulala ngokwahlukeneyo kungena khona.
Igama lokugqibela
Ngayo yonke le nto ithethwayo, kunokubonakala ngathi ukulala ngokwahlukeneyo sisisombululo kwindalo iphela.
Ewe akunjalo.
Nangona inokucoca imiphetho kubudlelwane bakho, ukwabelana ngebhedi kuhlala yenye yezona ndlela zokufumana ulwalamano kunye nokonwabela inkampani yomnye nomnye, ngakumbi ukuba unabantwana okanye iishedyuli ezahlukeneyo zokusebenza.
Ngokubanzi, konke malunga nento ekwenza uzive wonwabile kwaye ukhululekile. Ukuba wena kunye nomntu omthandayo aninangxaki ngokulala ebhedini enye, akuyomfuneko ukuba uyicime le nto kubomi bakho bemihla ngemihla.