Ngaba kukho unxibelelwano phakathi kokulala kwakho kunye namanqanaba eswekile egazini lakho?

Ukuze siphile ubomi obusempilweni, sonke sicinga kakhulu ngezinto ezintathu, akunjalo? Zitya kakuhle, ziqhelisa umzimba, kwaye zilala kakuhle. Kodwa uninzi lwexesha, nangona sithetha ngokutya nokuzilolonga, asicingi kakhulu ngokulala. Sicinga ngayo njengento esiyenzayo ekugqibeleni. Kodwa ubusazi na ukuba umgangatho wakho wokulala uchaphazela impilo yakho iyonke, ingakumbi amanqanaba akho eswekile egazini? Makhe sithethe ngale nto namhlanje.

Kutheni ukulala kubaluleke kangaka?

Ngamafutshane, indlela olala ngayo ichaphazela ngokuthe ngqo umngcipheko wakho wokufumana izifo. Khawucinge nje, iingxaki zokulala zinokuba ngunobangela wezifo ezininzi ezinzulu, ezinje ngokutyeba kakhulu, izifo zentliziyo, ingakumbi isifo seswekile.

Siyazi ukuba indlela yokutya kakubi kunye nokungazilolongi kakuhle kunokukhokelela kwizifo. Kodwa abantu abaninzi abasazi ukuba ukulala kunempembelelo enjani kwimpilo yethu. Kuxa silele apho imizimba yethu izilungisa khona, ilinganise iihomoni, kwaye isuse iityhefu eziqokelelene imini yonke. Ngoko ke xa le nkqubo iphazamisekile, yonke inkqubo yomzimba iqala ukungasebenzi kakuhle.

Luluphi ulwalamano phakathi kweswekile egazini kunye nokulala?

Olu lwalamano lumangalisa kakhulu. Makhe sibone ukuba oku kuhamba njani.

Iwotshi yendalo yomzimba wethu

Umzimba wethu usebenza njengewotshi emangalisayo. Kwizonyango, oku sikubiza ngokuba yi-circadian rhythm . Ngokwale wotshi, nokuba silele okanye asilele, amanqanaba eswekile egazini lethu anyuka kancinci ebusuku. Oku kuqhelekile ngokupheleleyo. Kumntu ophilileyo, oku akubangeli ngxaki. Kuba umzimba wethu uyazi indlela yokukulawula.

Ingxaki iqala phi?

Kodwa ingxaki iqala xa singalali kakuhle. Ukuba awulali ngokwaneleyo, oko kuthetha ukuba awulali iiyure ezisi-7-8 ngaphandle kokuphazanyiswa ngosuku, utshintsho olukhulu luqala ukwenzeka emzimbeni wakho.

Eyona nto iphambili kukuba xa singalali ngokwaneleyo, i-hormone i-insulin emzimbeni wethu ayinakusebenza kakuhle. I-insulin yileyo inceda iswekile (i-glucose) egazini lethu ukuba ingene kwiiseli kwaye yenze amandla. Ifana nesitshixo. Ngoko ke xa singalali ngokwaneleyo, esi sitshixo asinakuvula ucango. Oku sikubiza ngokuba kukungalali ngokupheleleyo kwe-insulin .

Ngoko ke kwenzeka ntoni xa i-insulin ingasebenzi kakuhle? Iswekile egazini ayinakungena kwiiseli kodwa iqokelelane egazini. Isiphumo kukuba amanqanaba eswekile egazini anyuka ngokungeyomfuneko. Le yeyona nto ibangela isifo seswekile sohlobo lwesibini .

Ukongeza, uphando lufumanise ukuba abantu abaneengxaki zokulala ezifana ne-obstructive sleep apnea, enxulunyaniswa nokurhona, basengozini enkulu yokuba nesifo seswekile sohlobo lwesibini.

Ingaba oku kuye kwangqinwa ngokwesayensi?

Ewe, ngokuqinisekileyo. Uphononongo ngalo mba lufumanise into ebaluleke kakhulu. Oko kukuthi, ixesha esilala ngalo kunye nomgangatho wokulala kwethu kunefuthe elikhulu kwindlela ingqondo yethu kunye nezicubu zomzimba ezisebenzisa ngayo iglucose, eyiswekile.

Olu phononongo lufumanise ukuba xa singalali ngokwaneleyo, oko kukuthi, xa singalali ngokwaneleyo, kukho utshintsho olukhulu kumanqanaba eswekile egazini kunye nokukhutshwa kwe-insulin. Oku kuthetha ukuba ukuphazamisa iindlela zethu zokulala eziqhelekileyo kuphazamisa ngokupheleleyo ulawulo lwethu lweswekile egazini.

Ngoko ke ndimele ndenze ntoni?

Kulungile, ngoku uyaqonda ukuba kubaluleke kangakanani ukulala. Ngoko ke silala njani kakuhle kwaye sihlala silele? Nazi ezinye iingcebiso ezilula:

• Lala ngexesha eliqhelekileyo: Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla. Zama ukunamathela kule nkqubo, nokuba ngeempelaveki. Oku kuya kunceda iwotshi yakho yomzimba (isingqi se-circadian) isebenze kakuhle.
• Lungisa indawo yakho yokulala: Gcina igumbi lakho limnyama, lithule, kwaye lipholile. Izinto ezifana nengxolo nokukhanya zinokuphazamisana nokulala.
• Yeka ukubukela iTV kunye nokufowuna ngaphambi kokuba ulale:Ukukhanya okuluhlaza okwesibhakabhaka okuvela kwezi zixhobo kuxelela ingqondo yakho ukuba "kusesemini, hlala uphaphile." Oku kunciphisa ukuveliswa kwehomoni yokulala (i-melatonin). Yeka ukuzisebenzisa ubuncinane iyure ngaphambi kokuba ulale.
• Kuphephe ukutya okunzima ebusuku: Kuphephe ukutya ukutya okunzima xa sele usondele ixesha lokulala. Kwakhona, nciphisa ukutya kwakho iziselo ezine-caffeine ezifana neti nekofu emva kwentsimbi yesi-4 emva kwemini.
• Ukuzilolonga: Ukuzilolonga emini kunokukunceda ulale ngcono ebusuku. Kodwa kuphephe ukuzilolonga okunzima xa sele usondele ixesha lokulala, oko kuthetha ukuba zingakapheli iiyure ezi-2-3.
• Khulula ingqondo yakho: Zolisa ingqondo yakho ngokwenza into ephumzayo ngaphambi kokuba ulale, njengokufunda incwadi, ukumamela umculo, okanye ukucamngca.

Ngaba kufuneka ndiye kugqirha?

Ukuba ubuneengxaki zokulala ixesha elide, umzekelo, ukuba awukwazi ukulala ebusuku, ukuba uvuka rhoqo, ukuba ulala kakhulu emini, okanye ukuba umntu ukuxelela ukuba urhona kakhulu, qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso.

Kubaluleke kakhulu ukuba unyamekele ubuthongo bakho ukuba sele unesifo seswekile. Iingxaki zakho zokulala zinokuchaphazela ngqo ulawulo lwakho lweswekile egazini, ngoko ke thetha nogqirha wakho ngale nto. Usenokuba unesifo sokulala esinyangekayo.