Ulala njani? Masifunde le nto ibalulekileyo (Ukulala) ngokuchanekileyo!

Ngaba wakha wazibuza ukuba yintoni kanye kanye ukulala? Ngamanye amaxesha sicinga ukuba ukulala kukuvala nje amehlo ethu size silale ebhedini okwethutyana, akunjalo? Kodwa, inyani iyinkimbinkimbi kakhulu, iyimfihlakalo, kwaye ibalulekile emizimbeni yethu. Ngaphandle kokulala ngokufanelekileyo, imizimba yethu kunye neengqondo zethu azikwazi ukusebenza kakuhle. Yiyo loo nto kukho necandelo lezonyango elahlukileyo elizinikele ekuthetheni ngokulala kunye nemiba enxulumene nako.

Yintoni ukulala kwaye kutheni kubaluleke kangaka kuthi?

Ngamafutshane, ukulala yinkqubo yendalo evumela umzimba nengqondo yethu ukuba iphumle. Nangona ukulala kunokubonakala kulula xa ujonge ekuqaleni, ngokutsho kwesayensi, kuyinkimbinkimbi kakhulu kwaye akukaqondwa ngokupheleleyo.

Cinga ngayo, ukuba awulali kakuhle, okanye umgangatho wobuthongo bakho awukho mhle, uyayiqonda loo nto, akunjalo? Umzimba wakho uziva ucotha, intloko yakho ivakala inzima. Ngaphandle kokulala ngokwaneleyo, umzimba nengqondo yethu azinakusebenza kakuhle imihla ngemihla .

Uyazi ukuba kutheni silala?

Ukuqonda kwezonyango zanamhlanje ngokulala kufana nephazili edibeneyo. Ezinye zeziqwenga zingachongwa, kwaye sinombono wokuba umfanekiso omkhulu ujongeka njani, kodwa asikafumani ukuba konke kuhambelana njani.

Imizimba yethu isebenza ngomjikelo wokuvuka nokulala imini yonke. Ezinye izinto zenzeka kuphela xa silele. Xa silele, imizimba yethu "iyayeka ukusebenza," kwaye iinkqubo ezininzi, kuquka nengqondo, ziyacotha.

Nazi ezinye zezinto eziphambili ezenzekayo xa silele:

• Ukugcinwa kwamandla nokugcinwa kwawo: Kuyo yonke imini, iiseli zomzimba wethu zisebenzisa izixhobo ezigciniweyo ukwenza umsebenzi wazo. Xa silele, imizimba yethu isebenzisa amandla amancinci. Oku kuvumela ezo seli ukuba zizalise izixhobo zazo kwaye zilungiselele usuku olulandelayo.
• Ukuzilungisa nokuziphilisa: Ngenxa yokungasebenzi kakuhle, kulula ukuba umzimba uphilise amanxeba kwaye ulungise iingxaki xa sivukile. Xa sigula, siziva sidiniwe kwaye sifuna ukuphumla okungakumbi.
• Ukugcinwa kobuchopho: Ngelixa silele, ingqondo yethu ihlengahlengisa kwaye ihlele iinkumbulo zethu kunye noko sikufundileyo. Njengokuba umthala weencwadi ebeya kuhlela aze ahlele iincwadi ekupheleni kosuku. Oku kwenza kube lula kwaye kube luncedo ngakumbi ukusebenzisa oko sikufundileyo nesikukhumbulileyo.

Sidinga ukulala ixesha elingakanani?

Ukulala kwahlukile kumntu wonke. Indlela abantu abalala ngayo kunye nobungakanani bokulala ababudingayo bunokwahluka kakhulu. Kwakhona, inani leeyure zokulala ezilungileyo kwimpilo yakho linokutshintsha ngokuhamba kwexesha.

Ngokubanzi, ubungakanani bokulala obucetyiswayo ngokweminyaka bulandelayo:

• Iintsana ezisandul’ ukuzalwa (iinyanga ezi-0-3): iiyure ezili-14-17
• Iintsana (iinyanga ezi-4-12): iiyure ezili-12-16 (kuquka nokulala)
• Abantwana abancinci (1-2 iminyaka): iiyure ezili-11-14 (kuquka nokulala)
• Abantwana abasaqalayo ukuya esikolweni (abaneminyaka emi-3-5 ubudala): iiyure ezili-10-13 (kuquka nokulala)
• Abantwana abakwiminyaka yesikolo (iminyaka eyi-6-12): iiyure eziyi-9-12
• Ulutsha (iminyaka eli-13-18 ubudala): iiyure ezi-8-10
• Abantu abadala (abaneminyaka eli-18 nangaphezulu): iiyure ezisi-7-9

Nangona la manqanaba okulala efanelekile kubantu abaninzi, awafani kuwo wonke umntu. Abanye abantu banokufuna ukulala okungakumbi, abanye banokufuna okuncinci. Umahluko kwindlela olala ngayo unokuba yimfuza . Umzekelo, abanye abantu banokuzuza uphawu lokuba "ngumntu olala ixesha elifutshane" kubazali babo.

Iimeko zakho zobuqu kunye nemeko yakho yempilo nazo zinokuchaphazela ubungakanani bokulala obufunekayo. Ukuba uyagula, uyaphola emva kokwenzakala, okanye ufumana unyango, unokufuna ukulala okungakumbi. Ukuba ukhulelwe, unokufuna ukulala okungakumbi ngexesha le-trimester yokuqala.

Ukuba unemibuzo malunga nobungakanani bokulala obufunekayo, ingakumbi ukuba bahlukile kubungakanani obucetyiswayo kwiqela lakho leminyaka, thetha nogqirha wakho wosapho . Angakunceda uqonde ukuba umahluko unokuba yingxaki ekufuneka iphandwe ngokwezonyango.

Ingaba ufuna ukulala ngalo lonke ixesha? Ingaba kulungile ukulala kancinci?

Hayi, akukho mthetho uthi kufuneka ulale lonke ixesha ngaxeshanye. Enyanisweni, amasiko okulala ayahluka ngokwenkcubeko nangexesha. Ngokwembali, ezinye iinkcubeko ziye zahlulahlula ubuthongo bazo basebusuku baba ziinxalenye ezimbini. Ehlabathini lonke, iinkcubeko ezininzi zisaqhelisela umkhwa wokulala kancinci emini. Bade banamagama abo okulala ngeelwimi zabo (njengo "siesta" kumazwe athetha iSpanish, okanye "inemuri" eJapan, ukulala kancinci emsebenzini).

Nangona kunjalo, njengayo nayiphi na into, ukulala kakhulu kunokuba neengxaki zako. Ukulala kakhulu kunokuchaphazela umgangatho wokulala kwakho ebusuku. Kunokwandisa umngcipheko wakho weengxaki ezithile zempilo. Ukuba ulala rhoqo emini, okanye ukuba uzama ukwenza njalo, thetha nogqirha wakho. Ngale ndlela, ungafumana okuninzi ekulaleni kwakho ngaphandle kweengxaki.

Zithini izigaba zokulala?

Ukulala akuthethi ukuba ingqondo yakho ayisebenzi kwaphela. Nangona ungayazi kakuhle ihlabathi elikungqongileyo, kukho inqanaba lomsebenzi engqondweni yakho onokubonwa. Kukho iipateni ezinokuxela kwangaphambili indlela esebenza ngayo ingqondo yakho. Iingcali zihlele ezi pateni zibe ngamanqanaba. La manqanaba ahlulwe ngokubanzi ngamacandelo amabini: Ukulala nge-Rapid Eye Movement (REM) kunye nokulala nge-Non-REM (NREM).

Kukho amanqanaba amathathu e-'NREM'. Xa ulele, uhlala ungena kwisigaba soku-1 se-'NREM', uze utshintshe phakathi kwesigaba sesi-2 nesesi-3 se-'NREM'. Emva koko, ungena kwi-'REM' sleep uze uqale ukuphupha. Emva komjikelo wokuqala we-'REM', uqala umjikelo omtsha wokulala uze ubuyele kwisigaba soku-1 okanye sesi-2, uze umjikelo uqale kwakhona.

Umjikelo omnye uhlala phakathi kwemizuzu engama-90 ne-120 ngaphambi kokuba olandelayo uqale. Uninzi lwabantu ludlula kwimijikelo emine okanye emihlanu ngobusuku (ukuba balala iiyure ezisibhozo ezipheleleyo).

Yintoni ukulala kwe-NREM?

Inqanaba 1 (Inqanaba 1 le-NREM)

Isigaba sokuqala sokulala 'kwe-NREM' sesona silula. Ungena kwesi sigaba kwangoko nje ukuba ulale. Sihlala imizuzu embalwa kuphela, malunga ne-5% yexesha lakho lokulala. Emva koko ubuthongo bakho buya busiba nzulu, uze ungene kwisigaba sesi-2 'se-NREM'.

Inqanaba lesi-2 (Inqanaba lesi-2 le-NREM)

Isigaba sesi-2 sikwabubuthongo obuncinci, kodwa bunzulu kunesigaba soku-1. Kweli nqanaba, amaza obuchopho bakho ayancipha, kunye nokuma okubonakalayo phakathi kokuqhuma okufutshane, okunamandla komsebenzi wombane. Iingcali zikholelwa ukuba oku kuqhuma yindlela ohlela ngayo iinkumbulo nolwazi oluvela kwiiyure zakho zokuvuka.

Ukulala kwesigaba sesi-2 se-`NREM` kwenza malunga ne-45% yexesha lakho lokulala (ngaphezu kwanoma yiliphi elinye inqanaba). Udlula kwimijikelo emininzi yesigaba sesi-2 se-`NREM`, ngokuqhelekileyo ixesha elide kunelo langaphambili. Emva kwesigaba sesi-2, ungena nzulu kwisigaba sesi-3 se-`NREM`, okanye ukulala kwe-`REM`.

Inqanaba lesi-3 (Inqanaba lesi-3 le-NREM)

Inqanaba lesi-3 lelona nqanaba linzulu lokulala 'le-NREM'. Limalunga nama-25% exesha lilonke lokulala kubantu abadala. Nangona kunjalo , iintsana nabantwana abancinci bafuna ukulala okungakumbi kwinqanaba lesi-3, kwaye udinga okuncinci njengoko ukhula.

Kwinqanaba lesi-3, amaza obuchopho bakho acotha, kodwa anamandla. Umzimba wakho usebenzisa eli nqanaba lokulala nzulu ukuphilisa amanxeba nokuqinisa inkqubo yakho yokuzikhusela . Ukuqhuma komsebenzi wobuchopho okwenzeka kwinqanaba lesi-2 kunokwenzeka nakwinqanaba lesi-3, kwaye amaza obuchopho ajoliswe kwinqanaba lesi-3 anceda ukulawula loo maza.

Ukuba ufuna ukuziva uphumle xa uvuka, udinga ukulala kwinqanaba lesi-3 le-'NREM'.Ngaphandle kokulala ngokwaneleyo kwinqanaba lesi-3, uziva udiniwe kwaye ucotha, nokuba ulele ixesha elide. Yiyo loo nto umzimba wakho uzama ngokuzenzekelayo ukongeza ixesha lokulala elingaphezulu kwinqanaba lesi-3 kwishedyuli yakho yokulala ngokukhawuleza. Emva kwenqanaba lesi-3 le-'NREM', umzimba wakho ungena kwinqanaba lesi-2 le-'NREM', elililiso lokulinda ukulala kwe-'REM'.

Ngenxa yokuba ubuthongo besigaba sesi-3 se-NREM bunzulu kakhulu, kunzima ukuvusa umntu. Ukuba uvuka, unokufumana imeko yokudideka okanye "inkungu yengqondo" ebizwa ngokuba yi-"sleep inertia." Le meko yokungalali kakuhle ihlala malunga nemizuzu engama-30.

Yintoni ukulala kweREM?

Ukulala kwe-Rapid Eye Movement (REM) linqanaba lokulala apho amaphupha amaninzi enzeka khona. Igama lalo livela kwindlela amehlo akho ahamba ngayo phantsi kweenkophe zakho xa uphupha. Ngexesha lokulala kwe-REM, umsebenzi wobuchopho bakho ufana kakhulu nowengqondo yakho xa uvukile.

Ukulala kwe-REM kwenza malunga nama-25% exesha lakho lonke lokulala. Umjikelo wokuqala we-REM womjikelo wokulala uhlala umfutshane, uhlala malunga nemizuzu eli-10. Umjikelo ngamnye olandelayo ude kunowangaphambili, uhlala ukuya kuthi ga kwiyure.

Zithini iingxaki zokulala? Zeziphi ezixhaphakileyo?

Iimeko eziphazamisa ubuthongo okanye ukuvuka zibizwa ngokuba yi- "Sleep Disorders." Kukho iindidi ezintandathu eziphambili zeengxaki zokulala:

• Iingxaki eziphambili ezibangela ukozela kakhulu (umz., i-Narcolepsy).
• Iingxaki zokulala nokuvuka kwesingqisho se-Circadian (umz., `Jet lag`, `Shift work sleep disorder`).
• Ukungalali.
• Iiparasomnias (iindlela zokuziphatha ezingaqhelekanga ngexesha lokulala).
• Iingxaki zokuphefumla xa ulele (umz., i-sleep apnea).
• Iingxaki zokunyakaza ezinxulumene nokulala (umz., i-restless leg syndrome).

Iiparasomnias zinokwahluka kakhulu. Ezinye zichaphazela ubuthongo be-'NREM' kuphela, ngelixa ezinye zichaphazela ubuthongo be-'REM' kuphela. Zihlelwa ngokwesigaba se-'NREM' okanye se-'REM' ngolu hlobo lulandelayo:

Isigaba sokulala se-NREM 1 kunye nesigaba sesi-2

• Ubuthongo buqala okanye buqhaqhazele (Sleep myoclonus).
• Isifo sentloko esiqhumayo.
• Ukutshixiza amazinyo (`Bruxism`).
• Ingxaki yokushukuma kwamalungu rhoqo (i-PLMD).

Inqanaba lesi-3 lokulala kwe-NREM

• Uloyiko lwasebusuku (okanye uloyiko lokulala).
• Ukuhambahamba ebuthongweni (Somnambulism).
• Ukuvuka okungaqondakaliyo (ukuvuka okuncinci kunye nokungalali kakuhle).
• Ingxaki yokushukuma kwamalungu rhoqo (i-PLMD).
• Ingxaki yokutya enxulumene nokulala.

Ukulala kwe-REM

• Amaphupha amabi kunye nokuphazamiseka kwephupha elibi.
• Ingxaki yokuziphatha kokulala kweREM.
• Ukucinga izinto ezingaqhelekanga kunye nokubona izinto ngendlela ye-hypnopompic.

Zeziphi iimvavanyo ezinokundixelela ukuba ndilala ixesha elingakanani kwaye ndilala kakuhle kangakanani?

Iimvavanyo ezahlukeneyo zingasetyenziselwa ukuxilonga iimeko ezinxulumene nokulala. Ezinye zazo ziquka:

• Ukufunda ngokulala (kwilebhu): Eyona ndlela ibalulekileyo neneenkcukacha yi-polysomnogram. Olu luvavanyo lokulala ebusuku kwilebhu yokulala.
• Izifundo zokulala (ekhaya): Ezi azinazo iinkcukacha ezininzi, kodwa zingenziwa ekhaya kusetyenziswa isixhobo sokuvavanya i-sleep apnea ekhaya. Oogqirha basebenzisa oku kuphela ukuqinisekisa ukuba umntu une-"Obstructive Sleep Apnea".
• I-Electroencephalogram (EEG): Le nkqubo ibona kwaye irekhode amaza obuchopho. Ugqirha wakho, odla ngokuba yingcali yezifo zengqondo, uya kuhlola umsebenzi wobuchopho bakho ukuze ajonge nawuphi na umsebenzi ongaqhelekanga onokubangela iingxaki zakho zokulala okanye ezinye iimeko. I-polysomnogram ibandakanya ukuthatha umlinganiselo kunye nokulandelwa kwe-EEG (electroencephalogram).
• I-Actigraphy: Oku kuquka ukunxiba isixhobo esifana newotshi. Sijonga iipatheni zakho zokulala kwaye sibone ukuba ulele ngendlela eyahlukileyo na kunesiqhelo. Oku kubalulekile ekuchongeni iingxaki zesingqisho se-circadian.
• Uvavanyo lwe-Multiple Sleep Latency Test (MSLT): Olu vavanyo luvavanya ukuba umntu udla ngokulala emini na. Oku kubaluleke kakhulu ekuxilongeni i-Narcolepsy.
• Uvavanyo Lokugcina Uvukile (MWT): Olu vavanyo luvavanya ukuba umntu angakuthintela na ukulala ngamaxesha apho ebenokulala lula. Oku kuqhelekile kuvavanyo lokhuseleko kubantu abaneemeko ezifana ne-sleep apnea kunye nabaqhuba ngobuchule.

Ukuba unengxaki yokungalali kakuhle okanye ingxaki enxulumene nokulala, kunokwenziwa ezinye iimvavanyo. Ugqirha wakho uza kukuxelela malunga novavanyo alucebisayo aze aphendule nayiphi na eminye imibuzo onokuba nayo.

Ziziphi iindlela eziqhelekileyo zonyango lweengxaki zokulala?

Kukho iindlela ezahlukeneyo zonyango lweengxaki zokulala kunye neengxaki ezinxulumene nokulala. Ezinye iingxaki zisenokungadingi naluphi na unyango, ngelixa ezinye zisenokufuna unyango okanye unyango lobomi bonke (umzekelo yi-CPAP kubantu abane-sleep apnea). Ugqirha wakho angakuxelela okungakumbi malunga nonyango olunokunceda imeko yakho (ukuba lukhona) kunye neendlela onokukhetha kuzo.

Ndingenza ntoni ukuze ndilale kakuhle kwaye ndiphumle? (Ucoceko Ebuthongweni)

Ukuba wakha wazibuza, "Ndingalala njani kakuhle ebusuku?" awuwedwa. Kukho izinto ezimbalwa onokuzenza ukuze kube lula ukulala ngokwaneleyo. Zonke ezi ndlela zokuziphatha ziwela phantsi koko oogqirha bakubiza ngokuba "kucoceko lokulala." Zezi:

• Yenza ishedyuli yokulala kwaye unamathele kuyo: Lala kwaye uvuke ngexesha elifanayo yonke imihla, nokuba ngeempelaveki nangeeholide. Ukuhlala uhleli kunokwenza umahluko omkhulu kwindlela olala ngayo kwaye ulale kakuhle kangakanani.
• Beka ixesha lokulala: Khetha ixesha lokulala elikuvumela ukuba ufumane umlinganiselo ocetyiswayo wokulala ofanele iminyaka yakho.
• Misela inkqubo yokulala: Ukwenza ezi zinto kunokuqeqesha ingqondo yakho ukuba ubuthongo buza kufika. Ekuhambeni kwexesha, ingqondo yakho iya kuqhelana nolu qeqesho.
• Musa ukuya kulala ukuba awuziva ulele: Ukuba lixesha lokulala kwaye usalele, yenza izinto ezinokukunceda uphumle kwaye uphumle (ingakumbi izinto ezenziwa ngexesha lakho lokulala, njengokufunda).
• Ziphephe izibane ezikhanyayo okanye izixhobo ze-elektroniki (ingakumbi xa zisondele ixesha lokulala): Ukukhanya okuvela kwezi zinto kusondele kakhulu kwixesha lokulala kunokuphazamisa umjikelo wendalo womzimba wakho wokulala nokuvuka.
• Kuphephe ukusela utywala okanye ukutya isidlo esinzima xa sele usondele ixesha lokulala: Ukuba uziva ulambile ngaphambi kokuba ulale, ukutya okulula yeyona ndlela ilungileyo. Utywala nokutya kunokuphazamisa ubuthongo (ingakumbi ukuba usela kakhulu kuzo zombini ezi zinto). Kwakhona, kuphephe ukusela kakhulu nasiphi na isiselo xa sele usondele ixesha lokulala. Oku kuya kunciphisa inani lamaxesha ekufuneka uye kwigumbi lokuhlambela ebusuku.
• Musa ukuthembela kwiipilisi zokulala: Ukusetyenziswa ixesha elide kweepilisi zokulala kunye nezinye amayeza—nokuba ngamayeza onokuwafumana ngaphandle kwemvume kagqirha—kunokuchaphazela kakubi ubuthongo bakho. Amayeza anxulumene nokulala kuphela omele uwasebenzise rhoqo ngalawo anikwe ngugqirha wakho, kwaye kufuneka uwathathe kuphela njengoko uyalelwe.
• Umsebenzi womzimba unokunceda: Ukuhlala usebenza emini, nokuba uhamba nje, kunokunceda ulale kakuhle.
• Sebenzisa igumbi lakho lokulala kuphela ngeenjongo zegumbi lokulala: Oko kuthetha ukulala kunye nesondo, ngesiqhelo. Ingqondo yakho isebenzisa le ndawo ngeendlela ezingabonakaliyo, ezinokuchaphazela indlela olala ngayo.
• Gcina ubunzima obusempilweni: Ubunzima bakho bunokuchaphazela ubuthongo bakho. Umzekelo, ukutyeba kakhulu kunokunyusa umngcipheko wakho wokuba ne-Obstructive Sleep Apnea.

Zithini amayeza okulala? Anceda njani?

Kukho iintlobo ezininzi zamayeza anokukunceda ulale. Aqala kwizongezo ezithengiswa ngaphandle kwemvume kagqirha kunye namayeza athengiswa ngugqirha. Uninzi lwawo luwela kudidi lwemithi yokuthomalalisa, enciphisa ukusebenza kwenkqubo yemithambo-luvo, okanye i-hypnotics, ebizwa ngegama lothixo wamaGrike wokulala.

Kubalulekile:Iipilisi zokulala, nokuba zifumaneka ngaphandle kwemvume kagqirha, zinokusebenzisana namanye amayeza. Olu nxibelelwano lunokuba yingozi okanye lude lubulale. Kungcono ukuthetha nogqirha wakho ukuqinisekisa ukuba kukhuselekile kuwe ukuthatha ezi mveliso. Kwakhona, kuphephe ukusela utywala ngelixa uzisebenzisa, kwaye uthethe nogqirha wakho malunga nolwalamano olunokwenzeka namanye amayeza owasebenzisayo.

Imizekelo yezinye iintlobo zeepilisi zokulala kunye namayeza okukhuthaza ukulala amiselwe ngugqirha ziquka:

• Iziyobisi ze-Z: Iingcali ngamanye amaxesha zibiza ezi ziyobisi ngokuthi "ziiNonbenzodiazepines" kuba iziphumo zazo kunye nendlela umzimba wakho ozisebenzisa ngayo zifana kakhulu ne-"Benzodiazepines", kodwa iziphumo ebezingalindelekanga zimbalwa kwaye azibi kakhulu.
• Ii-Dual Orexin Receptor Antagonists (ii-DORA): Ii-DORA zivimba ii-orexins, imolekyuli esetyenziswa yingqondo yakho ukukugcina uphaphile, ukuze zikuncede ulale. Imizekelo ibandakanya i-daridorexant, i-lemborexant, kunye ne-suvorexant.
• IiBenzodiazepines: Nangona ezi zisetyenziswa kakhulu ekunyangeni isifo sokuwa okanye iimeko ezinxulumene nokuxhalaba, zikwasetyenziswa kakhulu ekunyangeni ukungalali okanye iingxaki zokulala ezinxulumene noko.
• Ii-Antidepressants: Ezi zinokuchaphazela amanqanaba ee-neurotransmitters ezithile engqondweni yakho. Zinokuba nefuthe lokuzola (oku akuqhelekanga).
• IiBarbiturates: Ezi azisetyenziswa rhoqo kwiingxaki zokulala. Amayeza amatsha aneziphumo ebezingalindelekanga ezimbalwa ngoku ayafumaneka, kodwa iibarbiturates zisasetyenziswa kubantu abangakwaziyo ukulala (nangona oku kunqabile kakhulu).

Izinto eziqhelekileyo zokuncedisa ukulala ezinokuthengwa kwikhawuntara kwikhemesti zingabandakanya:

• Ii-Antihistamines: Uninzi lwazo lune-diphenhydramine okanye i-doxylamine. La mayeza anciphisa ii-allergy kwaye enza abantu abaninzi balale.
• IMelatonin: Umzimba wakho usebenzisa le hormone ukulawula umjikelo wakho wokulala nokuvuka. Ungayithatha ukuze ikuncede ulale. Nangona ifumaneka ngaphandle kwemvume kagqirha, imelatonin ayisiyonto omele uyithathe ngaphandle kokuthetha nogqirha wakho (ingakumbi ukuba ungaphezulu kweminyaka engama-65). Ugqirha wakho unokukunceda uqonde ukuba kufuneka uthathe iimveliso zemelatonin kunye nendlela yokuzisebenzisa ngokufanelekileyo.
• Ingcambu yeValerian: Le ngcambu sisithako esiqhelekileyo kwaye iza ngeendlela ezahlukeneyo. Abanye abantu bayithatha njengeepilisi, ngelixa abanye bekhetha ukuyenza iti.

Kubaluleke ngantoni ukulala? Kwenzeka ntoni ukuba awulali ngokwaneleyo?

Qonda ukubaluleka kokulala, kwaye ukuba awulali ngokwaneleyo, ungafuna ukujonga ezinye izinto. Izinto ezininzi zinokuchaphazela ukuba ulala kangakanani kwaye ulala kakuhle kangakanani. Ukungalali ngokwaneleyo kunokuba nemiphumo yexesha elifutshane:

• Ukusabela kancinci.
• Ubunzima bokucinga okanye ukugxila.
• Iziphumo zesimo sengqondo, kuquka ukucaphuka, ukudakumba, okanye ixhala.
• Intloko ebuhlungu .
• Ukungasebenzi kakuhle kwenkqubo yomzimba yokuzikhusela kunye nokugula rhoqo.
• Umngcipheko okhulayo wokuba neengxaki zemetabolism kunye nesifo seswekile sohlobo lwesibini.
• Ukuziva udiniwe okanye udiniwe.

Ukuba uchitha ixesha elide ungalali ngokwaneleyo, imfuno yomzimba wakho yokulala iya kuphazamiseka ngakumbi. Oku kunokukhokelela koku:

• Ukulala kancinci: La ngamathuba amafutshane apho ingqondo ilala imizuzwana embalwa ize ivuke kwakhona. Ayingozi kakhulu xa esenzeka ngelixa uqhuba, usebenzisa izixhobo okanye oomatshini, okanye usenza into efuna ingqalelo yakho epheleleyo.
• Ukungcangcazela kwezandla: Ukuba uhlala ungalali ixesha elide, inkqubo yakho yemithambo-luvo iya kuba nobunzima ekulawuleni iintshukumo zemisipha kunye nethoni yemisipha.
• Ukungaboni: Ukungalali ngokwaneleyo kunokuphazamisana nokukwazi kwengqondo yakho ukucubungula nokuqonda ulwazi malunga nehlabathi elikungqongileyo. Oku kunokubangela ukuba ubone, uve, kwaye uzive izinto ezingekhoyo ngokwenene.
• Ukuziphatha ngokungakhathali okanye ngokungakhathali: Ukungalali kakuhle kunokonakalisa iindawo zengqondo yakho ezinoxanduva lokuzibamba nokugweba.

Kukwakho nemiphumo yempilo yexesha elide yokungalali ngokwaneleyo. Uphando lubonisa ukuba oku kunokubangela ezi meko:

• Isifo sentliziyo.
• Iimeko zemetabolism ezifana ne-Type 2 Diabetes.
• Ukuphazamiseka kwengqondo.
• Isifo sengqondo esixhalabisayo.

Yintoni le 'tyala lokulala' esilivileyo?

"Ityala lokulala" ngumahluko phakathi kobungakanani bokulala obumnandi obufumanayo kunye nobungakanani bokulala obumnandi obufunekayo. Kunokukwenza uzive udiniwe ngaphezu kwesiqhelo, kwaye unokufuna ukulala okungakumbi ukuze uzive uphumle.

Uphando lubonisa ukuba ukuqokelela amatyala okulala angapheliyo akukuhle kuwe. Ukulungisa ubuthongo obulahlekileyo kusenokungancedi ekuguquleni iziphumo zelo tyala. Umzekelo omnye yindlela ityala lokulala elichaphazela ngayo imetabolism yakho, enokunyusa umngcipheko wokuba nesifo seswekile sohlobo lwesibini kunye nezinye iingxaki. Kukho ubungqina bokuba nokuba ulala ixesha elide ukuze "uhlawule" ityala, imetabolism yakho isenokubonisa iziphumo zelo tyala.

Okokugqibela, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Ukulala yinkqubo yendalo esetyenziswa ngumzimba wakho ukuphumla nokuzilungisa. Nangona kunokubonakala ngathi yinto elula ukuyenza, njengokuvala amehlo akho nokulala, ukulala akulula konke konke. Enyanisweni, amayeza anamhlanje asesemncinci ekuqondeni ukulala, into eyenzayo, nendlela esebenza ngayo.

Ukuba unengxaki yokulala, awuwedwa. Kukho lonke icandelo lezonyango elizinikele ekulaleni kunye neemeko ezinokukuchaphazela. Ukuba uziva ngathi usukela ii-ZZZ ngaphezu kokubamba, thetha nogqirha. Emva koko ungabuyisela ezo ngxaki, kunye nawe, endleleni ukuze ulale kamnandi ebusuku. Lumka ubuthongo bakho, kuba bubaluleke kakhulu kwimpilo yakho iyonke!

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