Abantu abaninzi banengxaki yokungalali kakuhle ebusuku. Xa ulala, uyajika ulale. Kodwa ubusazi na ukuba ukuba ulala unganxibanga mpahla ebusuku, ungafumana isisombululo esihle koku? Nangona oku kungabonakala kungaqhelekanga kwabanye, iingenelo zempilo zokulala ze emzimbeni nasengqondweni ziyamangalisa. Masithethe ngale nto namhlanje.
Oku kunceda njani ekulaleni kakuhle?
Ngamafutshane, ubushushu bomzimba wethu buchaphazela ngqo umgangatho wobuthongo bethu. Ukuba umzimba wakho, ingakumbi ulusu lwakho, lushushu kakhulu (lushushu kakhulu), kunokwenzeka ukuba uvuke kwangethuba. Kwakhona, ubushushu obugqithisileyo busikhupha kwinqanaba elibalulekileyo lokulala ubuthongo obunzulu. Olu buthongo bunzulu yeyona nto ibalulekileyo yokuhlala uphaphile imini yonke kwaye lusinika amandla okulwa nokugula.
Ukulala unganxibanga yindlela elula yokugcina ubushushu bolusu lwakho buphantsi ngaphandle kokutshintsha ubushushu begumbi. Oku kugcina umzimba wakho upholile. Oku kuphucula umgangatho wobuthongo bakho kwaye kunciphisa ukuziva udiniwe kusasa.
Kukho nenye into eyongezelelweyo. Ukulala umzimba upholile kwandisa imveliso yamafutha amdaka emzimbeni wethu. La mafutha amdaka akhawulezisa imetabolism yethu. Oko kukuthi, atshisa iswekile egazini kunye namafutha amhlophe angafunekiyo agcinwe emzimbeni ukugcina umzimba ufudumele. Ukuba nala mafutha amdaka amaninzi kunceda ukunciphisa umngcipheko wezifo ezinje ngokutyeba kakhulu nesifo seswekile.
Ukulala ze kunokukunceda ulale ixesha elide kwaye ulale ngcono, nto leyo enokunciphisa nomngcipheko wokufumana ubunzima. Abantu abadala abalala iiyure ezi-5 okanye ngaphantsi ngobusuku banamathuba amaninzi okufumana ubunzima kunabo balala iiyure ezisi-7 nangaphezulu.
Ezinye izibonelelo zokulala kakuhle
Ukuba ulala kakuhle ngaphandle kwempahla, kuneengenelo ezininzi kwimpilo yakho yengqondo neyomzimba. Ukulala kakuhle sisiseko esihle sezi zinto.
| Inzuzo | Inkcazo |
|---|---|
| Umngcipheko oncitshisiweyo wesifo | Inciphisa umngcipheko wezifo ezinzulu ezifana nesifo sentliziyo kunye nesifo seswekile. |
| Inkqubo yomzimba yokuzikhusela enamandla | Iyandisa ukumelana komzimba nezifo. |
| Ukucinga okucacileyo | Ukwandisa amandla okugxila kwinto ethile nokucinga ngokucacileyo. |
| Imveliso engakumbi | Iyandisa izakhono zokucinga ngengqiqo kunye nokusombulula iingxaki, kwaye inyusa imveliso emsebenzini. |
| Impilo-ntle yengqondo | Inciphisa umngcipheko wezifo zengqondo ezifana nokudakumba. |
Ngokukodwa, ubuthongo obunzulu bubalulekile ekusebenzeni kwengqondo yethu. Xa silele, ingqondo yethu ihlanjwa iiproteni ezinobuthi eziqokelelene imini yonke. Ezinye zezi proteni zinokunyusa umngcipheko we-dementia, njengeSifo sika-Alzheimer . Ngoko ke, ukuba ukulala ze kungagcina umzimba wakho upholile kwaye kukuvumele ukuba ulale ubuthongo obunzulu, kunokukhusela impilo yengqondo yakho ekuhambeni kwexesha.
Oku kuyichaphazela njani ubudlelwane kunye nempilo yesondo?
Ukuba ulala neqabane lakho, ukulala ze kunye kunokunciphisa uxinzelelo lwakho kunye nexhala kwaye kuphucule ubuthongo bakho. Phakathi kwabantu abadala, ukunxibelelana kwesikhumba nolusu kwandisa amanqanaba e- oxytocin , eyaziwa ngokuba yi-"love hormone."
Le hormone inyukileyo ye-oxytocin ayinciphisi nje kuphela amanqanaba oxinzelelo lwakho, kodwa ikwanceda ukuba udibane neqabane lakho. Ngokuqinisa ubudlelwane benu ngale ndlela, ninokugcina ubudlelwane benu buqinile.
Ingakumbi amadoda...
Kumadoda anamasende, ukulala ze kungayiphucula impilo yokuzala. Uphando lubonise ukuba ukunxiba impahla yangaphantsi eqinileyo kunokunyusa ubushushu bamasende, kunciphisa inani lamadlozi kunye nokugxila. Ukulala ze kunganefuthe elihle ekuzaleni , njengoko kuvumela amasende ukuba aphole.
Nokuba utshatile okanye awutshatanga, ukulala unqunu kulungile kwimpilo-ntle yakho yengqondo. Ukuchitha ixesha unqunu kunokukunceda uphuhlise umfanekiso-ngqondweni ongcono, ukuzithemba, kunye nemvakalelo yokuphila kakuhle iyonke.
Amanye amacebiso kwabo bafuna ukuqhelana nalo mkhwa
Iingenelo zokulala ze zixhomekeke kakhulu ekugcineni umzimba wakho upholile, kodwa cinga ngezi zinto.
- Ubushushu begumbi: Kubantu abaninzi, ubushushu obufanelekileyo bokulala kamnandi buphakathi kwe-19 kunye ne-21 degrees Celsius (66 kunye ne-70 degrees Fahrenheit). Nangona kunjalo, oku kunokwahluka kumntu nomntu. Ngoko khetha inqanaba elikulungeleyo. Kodwa khumbula, ukuba igumbi libanda kakhulu, linokuphazamisana nokulala.
- Gcina izandla neenyawo zakho zifudumele: Njengoko umzimba wakho ulungiselela ukulala, ubushushu bomzimba wakho buyehla ngokuthumela igazi ezandleni nasezinyaweni zakho. Ngoko ke kubalulekile ukugcina izandla neenyawo zakho zifudumele. Isisombululo esilungileyo koku kukuhlamba umzimba ofudumeleyo iyure okanye ezimbini ngaphambi kokuba ulale.
- Ukucoceka kweeshiti zebhedi: Sebenzisa iishiti zebhedi ezisemgangathweni ophezulu. Kwakhona, zihlambe rhoqo emanzini ashushu kwaye uzigcine zicocekile. Oku kunokunceda ukugcina lo mkhwa ngendlela esempilweni.
- Kuthekani ukuba awukwazi ukulala unqunu?: Ukuba ngequbuliso ufumana kunzima ukulala ungenampahla, kulungile. Ungaqala ngokulala unxibe impahla yangaphantsi ekhululekileyo . Naleyo inokubonelela ngezi zibonelelo ezininzi. Iimfuno zokulala zomntu wonke zahlukile. Kunjalo ke naxa kufikwa kwimpahla.
Umyalezo Wokuya Ekhaya
- Ukulala unganxibanga kugcina umzimba wakho upholile, nto leyo ekunceda ukuba ulale ubuthongo obunzulu nobusemgangathweni.
- Ukunciphisa ubushushu bomzimba kunokunyusa imveliso yamafutha amdaka, nto leyo enokunceda ekulawuleni ubunzima bomzimba kwaye inciphise umngcipheko wesifo seswekile.
- Ukulala kakuhle kuphucula impilo yengqondo, amajoni omzimba, kunye nempilo-ntle yengqondo.
- Ukudibana kwesikhumba nesikhumba neqabane kukhulula i-hormone i-oxytocin, okuqinisa ubudlelwane kwaye kunefuthe elihle kwimpilo yokuzala yamadoda.
- Xa uqhelana nalo mkhwa, qaphela ngokukodwa intuthuzelo kunye nokucoceka kweebhedi.
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