1. Qonda Izindlela Zokulala
Umzimba, uyinkimbinkimbi. Nakuba kungadingeki uye esikoleni sezokwelapha ukuze uthole ukuthi kungani noma ubuchopho butshela umzimba wakho kanye nezinhlelo zezitho zakho ukuthi zilale, uma uzibuza ukuthi ungayilungisa kanjani isimiso sakho sokulala, kufanele ube nokuqonda okuyisisekelo.
Ngakho sizovumela uDkt. Varga ukuthi akhulume: Izikhathi zethu zokulala—ezishiwo amawashi ethu angaphakathi—zithintwa izinqubo ezimbili ezisebenza ngokubambisana ukuze zilawule ukushayela. Eyokuqala idrayivu ye-homeostatic yokulala. Ngamanye amazwi, lapho umuntu ehlala isikhathi eside ephapheme futhi engalali, yilapho ufuna ukulala kakhulu.
UDkt. Varga uyaqhubeka, Inqubo yesibili idrayivu ye-circadian yokulala ethintwa kakhulu ukuchayeka ekukhanyeni. Ukukhanya okwengeziwe, ukulala okuncane. Lolu hlelo lungemuva kancane kwezigcawu, kodwa ungakwazi ukubhekana nalo (bona #2). NgokukaDkt. Varga, Lezi zinqubo ezimbili zivame ukusebenza ekhonsathini ukwenza idrayivu yokulala iphakame kakhulu ebusuku lapho ukuchayeka ekukhanyeni ngokuvamile kwehlile.
2. Yeka Ukugqolozela Ezikrinini Ngaphambi Kokulala
Ukuskrola ocingweni lwakho embhedeni akuyona into entsha. Kodwa ngenxa yokuthi kujwayelekile akukwenzi kube nempilo. I ukukhanya okuluhlaza okwesibhakabhaka kusukela ezikrinini kumishini yethu esiyithandayo ingakhohlisa ingqondo ekucabangeni ukuthi kusesemini, imoshe isigqi sethu se-circadian, umjikelezo wokuphila owazisa ukulala kwethu. UDkt. Varga uyachaza, Imishini ye-elekthronikhi enezikrini ezikhanyiswe ngemuva ikhipha iphesenti eliphezulu kakhulu lokukhanya kwamaza amaza aluhlaza. Ukuchayeka ekukhanyeni okuluhlaza okwesibhakabhaka kunoma yimuphi umthombo—okuhlanganisa ama-TV, omakhalekhukhwini, amakhompyutha aphathekayo, ama-e-readers namathebulethi—ezikhathini zasemini kunomphumela wokuqhubekisela phambili isigaba sethu sokujikeleza, okusho ukuthi kukwenza ukuthi umuntu azokhathala ngokwemvelo kamuva ebusuku. .
Isifundo lapha? Tshala imali ngewashi le-alamu lesikole esidala ukuze ushiye ifoni yakho ngaphandle kwegumbi lokulala. (Psst: Kungcono futhi empilweni yakho yocansi.)
3. Hamba Uyolala Ngaphambidlana Ubusuku Ngabunye
Ngemva kokuba usujwayele ukulala ngehora elingamesabi uNkulunkulu njalo ebusuku, akunangqondo ukulindela ukuthi umzimba wakho ukhathele ngokwanele ukuze ulale ngaphambi kwesikhathi ngaphandle kokuhlwanyela. Njenganoma yini enye, inqubo engase ithathe isikhathi.
Ukwenza ushintsho kancane kancane kuvame ukuzuzisa, uDkt. Varga uyeluleka. Umfundi wasekolishi olale ngo-5 ekuseni kule minyaka emine edlule uzoba nesikhathi esinzima engazelele ezama ukulala ngo-10 ebusuku. ngoba manje sebenomsebenzi odinga ukuthi babe semsebenzini ngo-8 a.m. Impumelelo enkulu ingase ibe uma ukulungisa uhlelo lokulala kungenziwa ngokuhamba kwesikhathi.
Ngokwesibonelo, umuntu ojwayele ukulala ngo-4:30 a.m. kufanele azame ukulala ngo-4:00 ngobunye ubusuku, bese kuba ngo-3:30 ekuseni ngobunye ubusuku njalo njalo kuze kube yilapho esefike ngesikhathi esifiseleka kakhudlwana.
4. Thatha Idosi Encane ye-Melatonin
NgokukaDkt. Varga, isilinganiso esiphansi se-melatonin—isilinganiso esiphakathi kuka-0,5 kuya ku-1 milligram (yebo, khuluma nodokotela wakho)—singathathwa amahora amathathu kuya kwamane ngaphambi kwesikhathi esihlosiwe sokulala. Lokhu kuzokusiza ukuthi ulale ngokuthula ngehora elifanele.
5. Sebenzisa Ukukhanya Okuluhlaza Lapho Uvuka
Yebo, ukukhanya okuluhlaza okwesibhakabhaka kungu-cha-cha lapho uzama ukuya embhedeni, kodwa kungaba umngane wakho lapho ufuna ukuphaphama. Amabhokisi okukhanya okuluhlaza okwesibhakabhaka, njengaleli elidumile elivela e-Amazon, alingisa uhlobo olufanayo lokukhanya olusivimbela ukuthi silale ukuze asisize sivuke ngesikhathi esifanayo nsuku zonke—ingxenye ebalulekile yokulungisa isimiso sakho sokulala. UDkt. Varga uchaza ukuthi kubantu abanenkinga yesigaba se-circadian, ukuchayeka ekukhanyeni okuluhlaza ngesikhathi esifanele kungakusiza ukukuvusa ukuze ukhathele ngempela ngesikhathi sokulala. Zigeze kulokho kukhanya okuluhlaza okwesibhakabhaka imizuzu engama-20 ngemuva kwesikhathi osifisayo sokuvuka futhi usivumele sisebenze umlingo wakho. (Siyabonga, Amazon.)
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6. Gcina Ijenali Yokulala
Ukuqonda ukuthi yini ekugcina uphapheme ebusuku—ake sithi, ukuthambekela kokufinyelela endaweni yakho yokulala yocingo lwakho, ukudla okulula phakathi kwamabili noma ukugijima ngo-9 ebusuku—kuyisihluthulelo sokulungisa lo mjikelezo wokulala ophukile. Landelela imikhuba yakho yasebusuku futhi ubone ukuthi yini enomthelela ekulaleni kahle ebusuku nokuthi yini eholela emahoreni okujikijela nokuphenduka. Khipha lokhu kwakamuva esimisweni sakho.
Qaphela ukuthi ukukhanya okuluhlaza okwesibhakabhaka, ukudla nokuzivocavoca konke kuyizimpawu zemvelo zokuvuka, kusho uDkt. Varga. Lokhu kusho ukuthi, emahoreni angaphambi kwesikhathi esihlosiwe sokulala komuntu, kungcono ukugwema lezi zici ezikhuthaza ukuvuka futhi uthole ukuthi unecala ngokwenzani.
7. Ukuzivocavoca Ekuseni
Yebo, ukuminyanisa ukuzivocavoca okuthile esimisweni sakho kuhle empilweni yakho iyonke, kungakhathaliseki isikhathi sosuku...ngaphandle kwalapho unesimiso sokulala esonakele. Duh. Kubantu abanenkinga yokuqwasha ebusuku, uDkt. Varga uncoma ukusebenza ekuseni ngoba kungakhuthaza ukuphaphama futhi ngokunokwenzeka kwenze kube lula ukulala kamuva. Uma lokho kungenzeki, uDkt. Varga uthi qiniseka ukuthi noma yikuphi ukuvivinya umzimba kuqedwa okungenani amahora amathathu ngaphambi kwesikhathi sokuqala sokulala (okungukuthi, isikhathi ofuna ukulala ngaso) njengoba ukuvivinya umzimba kuzokunika amandla.
8. Sebenzisa i-Melatonin kanye Nokukhanya Okuluhlaza Lapho Ujwayelana Nezindawo Zesikhathi Ezintsha
Ishejuli yakho yokulala ithinta kakhulu uma uya endaweni yesikhathi ehlukile. Kungazelelwe usendaweni lapho ilanga lishona khona amahora ngaphambi kwesikhathi noma ngemuva kwalokho obujwayele ukukwenza. Kodwa iseluleko esiyinhloko sikaDkt. Varga siwukusebenzisa lokho osukwazi kakade: Thatha umthamo ophansi we-melatonin cishe amahora amathathu kuya kwamane ngaphambi kwesikhathi osithandayo sokulala uma ususendaweni yesikhathi entsha, bese ukhipha ukukhanya okuluhlaza okwesibhakabhaka okukhanyayo okungenani amahora angama-20. imizuzu ngemuva kwesikhathi osifunayo sokuvuka endaweni oya kuyo.
Uma undiza usuka eDenver uya eLondon, isibonelo—umehluko wamahora ayisikhombisa—zama ukuthatha i-melatonin ngo-7 p.m. uma useLondon ukuze ulale cishe amahora amathathu kamuva. Sebenzisa ibhokisi lokukhanya eliluhlaza ngakusasa ekuseni lapho usulungele ukuqala usuku—asithi, 8am e-London—ukuze usize izinqubo zakho zokulala zilungisele indawo yesikhathi entsha.
9. Namathela Esikhathini Sakho Sokulala
Kungenzeka ukuthi ngoMgqibelo nangeSonto ekuseni bekuyi-snuza-usuku-ungekho mahhala kubo bonke ngenkathi usekolishi, kodwa ibhidliza isimiso sakho sokulala manje. Zama ukusebenzela ekuvukeni nasekuvukeni ngesikhathi esifanayo nsuku zonke-kungakhathaliseki ukuthi unomsebenzi nini-ukuze uthole izikhathi zakho zokulala nokuvuka zihamba ngendlela.
Okuningi kwakho kumayelana nokubeka imingcele yomuntu siqu, ukuqaphela izici zendawo ezungezile kanye nemikhuba yomuntu siqu enamandla okuphazamisa isimiso sokulala somuntu, uDkt. Varga uthi, nokuzama ukunciphisa ukuhluka kokuqala nesikhathi sokulala nsuku zonke, ikakhulukazi phakathi kwempelasonto nempelasonto. izikhathi zaphakathi nesonto.
10. Nikeza (Esinye) Isikhathi
Kunomehluko phakathi kweshejuli yokulala ephazamisekile okwesikhashana engahlehliswa ngoshintsho lwendlela yokuphila kanye nokubekezela okuncane, nenkinga engapheli engase idinge usizo lukadokotela. Zilungiselele ngokwakho ekuqaleni, kodwa uma inkinga iqhubeka isikhathi esingaphezu kwamasonto ambalwa, sekuyisikhathi sokubiza ochwepheshe.
Kuyaziwa ukuthi kungathatha amasonto amabili ukuze isimiso sokulala somuntu sibe ngokwejwayelekile lapho eqa izindawo eziningi zesikhathi, njengeTokyo eya eNew York City, kusho uDkt. Varga. Ngakho-ke ngicabanga ukuthi ukusebenza ishejuli yokulala yomuntu isikhathi eside kangako kulungile. Kodwa futhi kuya ngezinga lokuphazamiseka nokuthi inkinga ibilokhu ingapheli kangakanani. Kumashejuli aphazamiseke kakhulu abe yinkinga izinyanga kuya eminyakeni, kungase kube usizo ukubona uchwepheshe wemithi yokulala ngokushesha ngangokunokwenzeka.
Kukhona ibhalansi lapha yokuthatha isimiso sakho sokulala ngokungathi sína—kuwukuthi, ngemva kwakho konke, esinye sezici ezibaluleke kakhulu empilweni yethu iyonke—nokungacindezeli ngakho kangangokuthi kuba yisona sizathu sokuthi ungalali. Lalela iseluleko sikadokotela, sebenzisa izinyathelo futhi uzame ukuphumula. Isendleleni iNdoda Yesihlabathi.
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