Ungumuntu ophumelele ngokweqile. Izolo ebusuku, wenze inqwaba yezingubo ezintathu, wenza i-veggie tempura (kusuka ukunwaya ) ukupakisha ebhokisini le-bento lengane yakho futhi uwena wedwa kubangani bakho oqede inoveli yeklabhu yezincwadi. Kodwa lokho futhi kusho ukuthi uthola...amahora amane okulala? Sonke siyazi ukuthi amahora ayisikhombisa kuya kwayisishiyagalombili alungile, kodwa ingabe ikhona indlela yokukopela uhlelo? Uma nje ukwazi ukuthola indlela yokulala amahora ayisishiyagalombili emahoreni amane. Futhi kungenzeka yini lokho? Sithinte ochwepheshe ababili bokulala ukuze sithole impendulo.
Ngingalala kanjani amahora ayisishiyagalombili emahoreni amane?
Siyakuzonda ukukuphula, kodwa awukwazi. Asikho isinqamuleli sokulala kahle ebusuku, kusho u-Alex Dimitriu, MD, ogunyazwe kabili kwi-Psychiatry and Sleep Medicine kanye nomsunguli we I-Menlo Park Psychiatry & Nemithi Yokulala . Umzimba udlula ezigabeni ezithile zokulala, esibhekisela kuzo njengezakhiwo zokulala, uyachaza. Sidinga isilinganiso esibalulekile sokulala okujulile, nokulala kwephupho noma i-REM ubusuku ngabunye, futhi ngokuvamile ukuze sanele kukho kokubili, sidinga okungenani amahora ayisikhombisa embhedeni. Lokho kusho ukuthi ayikho indlela ngempela ukuzwa njengokuthi uthola amahora okulala ayisishiyagalombili (noma uzwe izinzuzo) lapho uthola amane kuphela. Uxolo, bangane.
Kodwa ngizizwa ngikahle. Yini embi kangaka ngokulala amahora amane kuphela?
UDolly Parton uyakwenza . Kanjalo no-Elon Musk . Abanye abantu bangase babe ne Ukuguqulwa kwe-DNA lokho kuzivumela ukuthi zisebenze ngendlela evamile lapho zilala kancane, kusho uDkt. Venkata Buddharaju, uchwepheshe wezokulala, udokotela ogunyazwe yibhodi wokulala nombhali wezincwadi. Ukulala Okungcono, Impilo Ejabulisayo . Laba abalala bemvelo abafushane, ngisho nokulala phakathi kwamahora ayisithupha, abanazo imiphumela emibi yezempilo, abalali futhi basebenza kahle bephapheme, uyachaza. Umsebenzi uyaqhubeka kule ndawo ethakazelisayo yokuziphatha kokulala kanye nemiphumela ehlukile yokulahlekelwa ubuthongo kubantu. Kodwa ngenxa yokuthi laba bantu bangaphandle futhi iningi lethu lidinga ukulala okwengeziwe, uDkt. Buddharaju akancomi ukuthi uzame, ngisho noma uzizwa ULUNGILE ngamahora angaphansi kwesikhombisa. Ngaphezu nje kobude besikhathi, ikhwalithi kanye nesikhathi sokulala esingaphazamiseki esiqhubekayo ngezikhathi ezivamile ekuvunyelanisweni kwesigqi se-circadian [oku]balulekile ukugcina izinzuzo zezempilo eziphelele, uthi, ephawula ukuthi ukulala okuncane kunokwanele nakho kungakubeka engozini. ngenxa yokukhathala, ukuphelelwa isikhathi ngokuqapha, ingozi enkulu yezingozi zezimoto kanye nokukhiqiza okuncane emsebenzini, kanye nomfutho wegazi ophakeme, isifo sikashukela, isifo sohlangothi, isifo senhliziyo, ukukhubazeka kwenkumbulo, ukuwohloka komqondo kanye nokuncipha kokuzivikela komzimba. Yebo, sizolala ngehora leshumi namuhla.
Ingabe ikhona indlela yokuthuthukisa ikhwalithi yokulala engiyitholayo?
Ngezinye izikhathi, naphezu kwemizamo yakho emihle kakhulu, amahora amane okulala angcono kakhulu ongawaphatha. Kuyenzeka. Kulapho noma yini ongayenza ukuze uthuthukise izinga lakho lokulala ukuze ungazizwa njenge-zombie ngakusasa ekuseni? Ngenhlanhla, yebo-yize kungeyona indawo yento yangempela.
1. Gcina isikhathi sokulala esingashintshi kanye nesikhathi sokuvuka. Uma use-Paris, awulindeli ngomlingo ukuthi umzimba wakho ujwayele indawo yesikhathi ngobusuku obubodwa. Ngakho kunengqondo ukuthi yakho isigqi se-circadian singaba nezinkinga zokulungisa buyela esikhathini sakho sokuvuka phakathi nesonto lesithupha ngemva kokuhlala kuze kube yihora lesibili ekuseni ubukele impelasonto yonke UBridgerton . Uma ungashintshashintshi isikhathi sakho sokulala nesikhathi sokuvuka, kuba ngcono (yebo, ngisho nangezimpelaviki).
2. Awekho ama-nightcap avunyelwe. Siyazi ukuthi ucabangani. Ngizizwa kakhulu ekhululekile ngemva kokuba ngiphuze izingilazi ezimbili zewayini! Kodwa nakuba iwayini, ubhiya nezinye izinhlobo zotshwala zinikeza umphumela wokudambisa, lokho akuyona into efanayo nokulala. Nakuba ungeke ukhumbule ukujikijela nokuphenduka ubusuku bonke (ngoba uzobe, um, uthulisiwe), ikhwalithi yakho yokulala izoba sengozini. Uzophumula kakhulu uma uphuza ingilazi yamanzi noma (decaf) itiye ngemva kwesidlo sakusihlwa.
3. Beka ifoni yakho kwelinye igumbi. Siyazi, isifiso sokuhlola i-Twitter eyodwa isikhathi esengeziwe sokubona ukuthi ingabe ikati lakho le-gif likutholile yini ukuthandwa kunamandla. Kodwa kukhona ukuxhumana phakathi kokusebenzisa izikrini ngaphambi kokulala kanye nokwanda kwesikhathi esisithathayo ukuze ulale, ngokusho kwe I-National Sleep Foundation . Ihora ngaphambi kokulala, shiya ifoni yakho egumbini lokuhlala, bese ufunda incwadi noma uzindle ekamelweni ukuze uqale isimiso sakho esiphumuzayo sokushaywa umoya.
Ngiphelelwe ithemba futhi ngidinga ukukopela ubuthongo. Ngingenzani ukuze ngizizwe ngijwayelekile namuhla?
Welp, sekwephuze kakhulu. Uzamile ukuthola amahora ayisikhombisa, kodwa ulale ebusuku kakhulu, bese uchitha ubusuku uzulazula futhi uphenduka. Uzizwa kabi futhi awazi ukuthi uzobhekana kanjani nosuku. Kulokhu, wena amandla ukwazi ukudlula uma uphuza izinkomishi ezimbalwa zekhofi noma itiye usuku lonke futhi wenze okusemandleni akho. Vele ungawenzi umkhuba, kuxwayisa uDkt. Dimitrius. Ukulala amahora amane nokuphuza i-caffeine eningi noma ukusebenzisa ezinye izikhuthazi kungase kusebenze esikhathini esifushane kakhulu, kodwa ekugcineni kuqale ukuntula ubuthongo, usho kanje. Ngiyezwa, dokotela.
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