I-Hypertrophic Cardiomyopathy: Izimpawu, Izimbangela, Ukwelashwa Nokuvimbela Buka Isampula Ngezaziso Ezisheshayo VUMELA IZAZISO Ngezaziso Zansuku zonkeVele ungene
-
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi -
- I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
- I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
- I-Daily Horoscope: 13 Ephreli 2021
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi Ungaphuthelwa
- Abaqeqeshi baseMelika bahola izifundo zesiNgisi zothisha baseNdiya
- I-IPL 2021: Ngisebenze ekushayeni kwami ngemuva kokunganakwa endalini ka-2018, kusho uHarshal Patel
- Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFC, Amabhange Adinga Ukuqapha
- Izikweletu ze-AGR Nendali Yamuva Ye-Spectrum Engenza Umkhakha We-Telecom
- UGudi Padwa 2021: UMadhuri Dixit Uyakhumbula Ukugubha Umkhosi Omuhle Nomndeni Wakhe
- IMahindra Thar Bookings Cross The 50,000 Milestone Ezinyangeni Eziyisithupha Nje
- Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
- Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli
Sonke sijwayelene nomuzwa onamandla wokulala phakathi nantambama. Ube nesidlo sasemini esigcwele futhi isimo sezulu sibonakala sithokomele kakhulu ukushushuluza ngokushesha embhedeni, ikakhulukazi manje njengoba sonke sisebenza kusuka, amathuba ongathatha isithongwana santambama esisheshayo aphezulu.
Umuzwa wobuthongo ujwayelekile futhi ubangelwa ukucwilisa okungokwemvelo kokuxwayisa kusuka cishe ngo-1 kuye ku-3 ntambama [1] . Ukuthatha isikhathi sokulala kancane kuzokhipha ubuthongo cishe ngokushesha futhi kukusize ekuthuthukiseni ukuqapha kwakho amahora ambalwa ngemuva kokuvuka.
Kule ndatshana, sizobheka izindlela ukunqampuna okungathinta ngayo impilo yakho nokukhiqiza, ngokugxila esihlokweni sokuzuza kwesisindo.
Izinzuzo Zokulala
Ukulala akusizi nje kuphela ukuthi uzizwe ungalali ngokwengeziwe futhi uqaphile ngokwengeziwe kepha futhi kusiza ukuthuthukisa ukusebenza kwakho kwengqondo, inkumbulo yesikhashana nesimo sakho semizwa [okubili] . Nazi ezinye zezinzuzo zezempilo zokulala:
- Isiza ukukhulisa inkumbulo
- Yehlisa amazinga aphezulu wegazi [3]
- Iqinisa amaphaphu
- Kuthuthukisa ubuhlakani
- Ithuthukisa imizwa yakho
- Ikhuthaza ukusebenza okungcono kufaka phakathi isikhathi sokuphendula esisheshayo nememori ethuthukisiwe [4]
- Yehlisa ingozi yesifo senhliziyo [5]
- Yehlisa ukukhathala
- Kugcina umzimba wakho ukhululekile [6]
Kungaba Isikhathi Esingakanani I-Nap?
Kuhle ukuthatha isihlwathi amahora angu-1.5, okuwubude bomjikelezo wokulala ojwayelekile [7] . Amahora we-1.5 wokulala asebenza ngale ndlela lapho uzokuzwa ukulala okujulile cishe ihora noma kulandelwe ukulala okuncane engxenyeni yokugcina yehora [8] .
Kungcono ukuvuka ngezikhathi zokugcina zokulala kwakho ngoba, ngesikhathi sokulala okuncane, ungavuka uzizwa uqabulekile futhi uqaphile - ngaleyo ndlela ususe lowo muzwa osindayo wobuthongo. Kodwa-ke, uma ulala isikhathi eside kakhulu (ngaphezu kwamahora ama-2), maningi amathuba okuthi uvuke uzizwa uvilapha futhi uzele [9] .
Uma ucabanga ukuthi ukulungele, ungaba nokulala okuncane kwamandla imizuzu engu-10-15, okungathuthukisa ukuqapha, ukusebenza kwengqondo kanye nemizwa ngokushesha ngemuva kokuvuka [10] . Ukwehlulwa kwamandla ngeke kukwenze uzizwe usozela ngoba, phakathi nale mizuzu eyi-10-15, umzimba wakho awulali futhi uqabula ingqondo nomzimba wakho. Ukulala kancane kuze kube phakathi nantambama kukusiza ukuba uvuselele kangcono uma kuqhathaniswa nokulala noma ngasiphi isikhathi sosuku - kukhomba ukuthi ukulala ntambama kungcono kakhulu [ishumi nanye] .
Kepha ukumane uthathe isihlwathi ngeke kukusize uvuke uzizwa uvuselelekile, okusho ukuthi, ukulala kancane ngemuva kwesidlo sasemini esinzima ngeke kwenze lutho emzimbeni wakho kepha kuzokulimaza kuphela.
Ingabe Intambama Yokubangela Ukuthola Isisindo
Njengoba kushiwo ngenhla, ukulala ntambama kungaba kuhle emqondweni nasempilweni yakho - uma kwenziwa ngendlela efanele. Kodwa-ke, ukulala kancane ngemuva kokudla isidlo sasemini esindayo kungahle kungabi umqondo omuhle kakhulu. Kungani? Ake sihlole.
Okokuqala, akuyona ikhefu lantambama elibangela ukukhuluphala kodwa umkhuba wokushelelela embhedeni wakho ngokushesha ngemuva kokudla kwasemini. Ukulala kusha amakhalori amancane kunokuhlala noma ukuma kepha lokho akusho ukuthi ugwema ukulala - ngenkathi umzimba wakho udinga ukulala okungenani amahora ayisishiyagalombili ukuze usebenze kahle, ukwehla kwamahora okulala kungaholela ekutholeni isisindo, ikakhulukazi uma kuhlanganiswe ne isidlo esinzima [12] [13] .
Sonke sikhule silalela omama bethu bethi asingalali phansi sisuthi kanti baqinisile. Ukulala phansi kuphazamisa inqubo yokugaya futhi kubangele ne-acid reflux. Uma ulala phansi masisha ngemuva kokudla kwasemini futhi ulale, awuniki umzimba wakho isikhathi esanele sokuqala inqubo yokugaya ukudla bese uqala ukushisa amafutha [14] .
Ngokusho kochwepheshe bezempilo, umuntu kufanele ngaso sonke isikhathi agcine okungenani amahora angu-1-2 wegebe phakathi kokudla nesikhathi sokuphumula ukuze agweme ukukhuphuka kwesisindo. Ngoba, ngalesi sikhathi, umzimba wakho ungagaya ukudla bese ushisa amafutha, ngaphandle kokuthi kugcinwe emzimbeni wakho, kubangele ukuzuza kwesisindo [ishumi nanhlanu] .
Thola Okungcono Kakhulu Kwesikhathi Sakho Sokuphumula
Ukulandela lezi zinyathelo kuzosiza ukuthola okuningi ekulaleni kwakho, ngaphandle kokuphazamisa ukulala kwakho ebusuku [16] .
- Thatha isithongwana phakathi kuka-2 ntambama no-3 ntambama - kulapho amandla omzimba wakho esezingeni eliphansi kakhulu.
- Qiniseka ukuthi isihlwathi sakho asidluli imizuzu engama-20-30.
- Khetha indawo ekhululekile futhi usize ukukhuthaza ukulala.
- Ungaphuzi i-caffeine ngaphambi kokuthatha isihlwathi.
Encwadini Yokugcina…
Uzizwe sengathi ulale kancane ntambama? Ungazizwa unecala, kwenze, kukulungele. Ukulala uqobo akuyona imbangela yokuthola isisindo kodwa indlela nesikhathi okwenzayo. Ngenkathi ukulala amahora ama-2 kuyilungele impilo yakho, ukuthola iso lokuvala, ikakhulukazi ngemuva kwesidlo sasemini esinzima kungaholela ekuzuzeni isisindo okungenampilo.
Ngaphezu kwalokho, kuncike nasendleleni yokuphila yalowo muntu ngoba ukuthatha uhambo olusheshayo ngemuva kwesidlo sasemini nokuthola isikhathi esithile sokuphumula bekungeke kuholele ekutholeni isisindo ngokweqile njengoba amanoni esha ngesikhathi sokuhamba.
