Indlela izinga lokulala lokuthinta ngayo ukusebenza
I-conundrum yokugcina yenkukhu-yeqanda: Ukulala kungakunika amandla, ukulungisa imisipha yakho, ukulinganisela ama-hormone akho, ukuphelisa umzimba wakho, nokukuthola ngosuku lapho usebenza ngaphandle kungasiza ekuthuthukiseni ukulala kwakho, kukhulise amandla akho, kukhulise isimo sakho sengqondo , bese uqinisa umzimba wakho. Ngakho-ke uma unemizuzu engaphezu kwengu-30 yokuzinikezela ukulala noma ukuzivocavoca, yikuphi okufanele ukhethe?
Okokuqala, kubalulekile ukukhomba ukuthi lokhu "khetha kuphela" isimo cishe akuyona inkinga yangempela, okungenani kubantu abaningi ezinsukwini eziningi. Okuyiqiniso ukuthi, abantu abaningi benza, empeleni, banesikhathi sokuthi amahora ayisikhombisa kuya kwangu-8 aphakanyiswe ukulala ubusuku bonke kanye nesikhathi esanele sokuqeqeshwa kwamaminithi angu-30 kuya kwangu-60 ezinsukwini eziningi. Uma ungenjalo, kungase kube yisikhathi sokuxubha amakhono akho wokuhlela imigomo ehlobene nempilo . Kodwa ngenxa yezingxabano, ngabuza lo mbuzo kuDkt. Robert S. Rosenberg, i-Board Certified Sleep Medicine Specialist kanye nomlobi we- Sleep Soundly Every Night, Feel Feelless Every Day .
Ungakwazi ukuqagela impendulo yakhe?
Nakuba kungase kufike ukumangala, udokotela olele ukhuthaza ukuncoma kuqala ... ukulala. Futhi ukuhlola kwakhe kuyisimo esihle. "Ukungabi nokuzivocavoca kungabangela ukukhuluphala nesifo senhliziyo, kepha ukulahlekelwa okungapheli kokulala kungaholela ezinkingeni ezifana nesifo senhliziyo, isifo sofuba, ukukhuluphala nesifo sikashukela," kusho uRosenberg.
"Uma sithola ubuthongo obwanele, umzimba wethu ukhulula abalamuleli abavuthayo njengeprotheni esebenzayo, kanye ne-cortisol eyedlulele ne-adrenaline. Sidinga ubuthongo ukuhlanza ubuthi obukwakhiwa ebuchosini bethu phakathi nosuku, njenge-beta amyloid futhi I-TAU amaprotheni, izakhi zokwakha zesifo se-Alzheimer's. "
Yiqiniso, kubalulekile ukuzivocavoca njalo ukuze uphile impilo ende futhi enempilo, kodwa ngalezo zinsuku ungaboni amehlo akho evulekile, akufanele uzizwe unecala ngokudlula ukuvivinya umzimba nokushaya ifoni. Ukulala, empeleni, kungenye yezindlela ezisebenzayo ezinhle kakhulu ozinikeza umzimba wakho, okwenza ukuba uphumule futhi uphinde wamukele ngokwanele ukushaya i-gym ngokuqina okukhulu ngosuku olulandelayo.
Uma ufuna ukwenza isimiso sakho sokulala siqine nakakhulu, landela lezi ziphakamiso kusuka kuDkt. Rosenberg.
1. Gwema Amadivayisi Ngaphambi Kokulala
"Amakhompiyutha, amafoni, iPads, kanye namathelevishini yizinkinga ezinkulu," kusho uRosenberg. "Abantu abaqapheli ukuthi ukukhanya okwesibhakabhaka okukhishwe kulezi zinsiza kuvimbela ukukhiqizwa kwe-hormone melatonin." I-Melatonin i-hormone ngokwemvelo eyenziwa ngumzimba ovame ukuvuka phakathi nantambama-ntambama ukusiza ukukhuthaza ukulala. I-electronic light-emitting electronics evala ukukhiqizwa kwe-melatonin ngokuyisisekelo yavala le nsiza yokulala yemvelo. Zama ukulahla amagajethi bese uthayipha incwadi amahora ambalwa ngaphambi kokuba umbhede ukhulise amandla akho omzimba ukulala kahle.
2. Yidla Ngezempilo, Ngokukhethekile Ngaphambi Kokulala
Ukudla iphakheji lamakhukhi ngaphambi kombhede akuyona into embi emgqeni wakho, kungaphazamisa ukulala kwakho.
Njalo uma udla, umzimba wakho uphendula ngokukhiqiza ama-hormone aqala ukuphendula kwamakhemikhali ukuze aphule, ukugaya, futhi uhlanganise lezo zinto zibe yimikhiqizo umzimba wakho owusebenzisa. "Abantu kudingeka baqaphele ukuthi ukudla ukudla okunomqondo ophezulu we-glycemic kuvula ukuqhuma kwe-roller coaster yokukhiqiza ngokweqile kwe-insulin kulandelwa i-cortisol ne-adrenaline ukulwa nesishukela esiphakeme, bese ushukela wegazi eliphansi. Uma uhlelo lwakho lokucindezeleka luvuliwe ebusuku, lwenza kube cishe akunakwenzeka ukuwa noma ukulala, "kusho uRosenberg.
Ngamanye amazwi, gwema i-caffeine, utshwala kanye noshukela ophezulu, ukudla okuphezulu-carbohydrate emahoreni ngaphambi kokulala.
Nakuba ukuphuza utshwala nokududuza kungasiza ekwenzeni ubuthongo, ukuxilisa lezi zimsoco kuqalise ukuphendula kwakho okucindezelayo okungakuvusa-futhi uhlale uphapheme-ngesikhathi sebusuku.
3. Cabanga nge-Matt-Quality Mattress
Imibhede emihle ivame ukubiza, kepha uma ukhuluma ngempilo yakho, ikakhulukazi ukuthi uzizwa kanjani njalo ngosuku olulodwa-amandla akho kanye nokukwazi kwakho ukwenza imisebenzi ofuna ukuyifeza-umthamo wekhwalithi ephezulu kufanelekile ukutshalwa kwezimali. Ucwaningo oluthile luye lwabonisa ukuthi imibhede yeNobalo Yokulala kanye namamithabhaka okugcoba imemori kuthuthukisa ikhwalithi yokulala kanye nebhokisi elidala elisentwasahlobo, "kusho uRosenberg.
Lokhu kuyiqiniso ikakhulukazi uma ungumuntu osebenzayo. Ukulala lapho umzimba wakho uhlala, uphinde uphinde uphinde uvuselele. Yilapho imisipha yakho ivuselela futhi ivuselele. Yilapho ubuchopho bakho nomzimba wakho kufaka ulwazi oluqoqiwe usuku lonke, ukudala izindlela ezintsha ze-neural nokuxhumana.
Eqinisweni, ocwaningweni olwenziwe yi-Stanford Sleep Disorders Clinic kanye neRail Laboratory, amakhono weqembu lebhola lebhola laseStanford lafakwa ekuhlolweni ngokusekelwe emaphethweni okulala asele. Ngemuva kwesikhathi sokulala okujwayelekile, abadlali badlula isikhathi sezinyanga eziningi zokulala. Ekupheleni kwenkathi yokwehlisa ubuthongo, ukuchithwa kokudubula kanye nezikhathi ze-sprint kuthuthukisiwe kakhulu, njengoba kwenza imizwa ephelele yokuphila kwengqondo nengokomzimba.
Njengoba kunikezwe ucwaningo kule ndawo, akumangalisi ukuthi ezinye izinkampani zamatta zibheke ezimakethe zempilo nezemidlalo ukuthuthukisa izinga lokulala ngenhloso ethile yokuthuthukisa ukusebenza kwezemidlalo. I-Essentia, isibonelo, yakha umbhede we-ProCor wangokwezifiso usebenzisa inqubo yokubambisana ebizwa ngokuthi i-Essentia ID ukuthuthukisa amathebhuzi ngokuqondene nomuntu othenga umbhede. Bavame ukusebenzisana nabagijimi namaqembu ukunikeza ukuvuselelwa ngokwezifiso kubadlali ngesikhathi sokulala.
Kuyavunywa, akuwona wonke umuntu ongenakho ukukhokhela umshini wesintu (i-ProCor ibanga lobubanzi ngamanani kusuka ku-$ 5,000 kuya ku-$ 10,000, kuye ngokuthi usayizi), kodwa ngisho nomcamelo ophezulu ungasiza. Cabanga nge-Essentia Wholebody Pillow inkumbulo yemvelo uma ifuna ukukhukhuka komzimba wonke noma uMsila Wokusebenza kusuka eBhedgear. Imithwalo yebhedi ye-Bedgear iklanyelwe ngokukhethekile ngezinhlobo zomzimba nezitayela zokulala, futhi ifaka izingxenye eziphezulu ze-tech ukukhulisa ukuhamba kwamanzi ngaphakathi nangaphansi komsila ukusiza ukulawula ukushisa komzimba nokucwilisa umswakama ukuze kuthuthukiswe ubuthongo obusuku bonke.
4. Faka i-Lavender Oil Essential
Kungenzeka ukuthi uzwile ukuthi i-lavender ikhuthaza imizwa yokuzola esekela ubuthongo, kanti uDkt. Rosenberg uqinisekisa ukuthi lokhu kutholakala, "Amafutha e-lavender asefundisiwe ekuhlaleni kwe-ICU nasemakhaya asebekhulile futhi aboniswe ukuthi asebenza kahle ekwandeni ukulala." Konke okudingekayo amaconsi ambalwa wamafutha abalulekile ukwenza umehluko. Ungayifaka kuma-wrists noma amathempeli akho, noma sebenzisa i-diffuser ukwenza yonke ikamelo lakho liphunga njengembali.
5. Cabanga ngeziNsiza Zokuqapha
Yiqiniso, kunezidingo eziningi emakethe efuna ukusekela ubuthongo, kepha uRosenberg uyazivuselela ukuwasebenzisa ngokuqapha. "Hlalani niqaphele ngezidingo, njengoba kwenziwa izifundo ezimbalwa ezinhle. Kodwa-ke, ucwaningo lwamuva e-UK lubonise ukulala okungaphezulu kwabantwana abanikezwa ngamafutha e-omega-3. Futhi, i-melatonin itholakele ukusiza ukulala ekuguleni kweziguli kanye neziguli ezidakamizwa ze-beta-blocker, okuvame ukuvimbela ukukhiqizwa kwemvelo kwe-hormone, "usho kanje.
Uma unquma ukuphendulela ezingezansi ukuze uthuthukise ubuthongo bakho, cwaninga kahle futhi uqiniseke ukuthi kube nokucwaninga kweqembu lesithathu okwenziwe ukusekela izimangalo zesekeli.
> Imithombo:
> Mah CD, Mah KE, Kezirian EJ, Dement WC. "Imiphumela Yokwandiswa Kwokulala Ekusebenzeni Kwezemidlalo Abadlali beBuchelball Basketball." Ukulala. https://doi.org/10.5665/SLEEP.1132. Julayi 2011.