Abantu abaningi banenkinga yokungalali kahle ebusuku. Uma ulala, uyajika ulale. Kodwa bewazi ukuthi uma ulala ungenazo izingubo zakho ebusuku, ungathola ikhambi elihle kulokhu? Nakuba lokhu kungase kubonakale kungavamile kwabanye, izinzuzo zempilo zokulala unqunu emzimbeni nasengqondweni yethu ziyamangalisa. Ake sixoxe ngalokhu namuhla.
Lokhu kusiza kanjani ekulaleni okuhle?
Kalula nje, izinga lokushisa lomzimba wethu lithinta ngqo ikhwalithi yokulala kwethu. Uma umzimba wakho, ikakhulukazi isikhumba sakho, sishisa kakhulu (sishisa kakhulu), kungenzeka ukuthi uvuke ekuseni kakhulu. Futhi, ukushisa ngokweqile kusisusa esigabeni esibalulekile sokulala okujulile. Lokhu kulala okujulile yingxenye ebaluleke kakhulu yokuhlala uphapheme usuku lonke futhi kusinika amandla okulwa nokugula.
Ukulala ungenazo izingubo kuyindlela elula yokugcina izinga lokushisa lesikhumba sakho liphansi ngaphandle kokushintsha izinga lokushisa legumbi. Lokhu kugcina umzimba wakho wonke upholile. Lokhu kuthuthukisa ikhwalithi yokulala kwakho futhi kunciphisa umuzwa wokukhathala ekuseni.
Kukhona okunye futhi. Ukulala nomzimba upholile kwandisa ukukhiqizwa kwamafutha ansundu emzimbeni wethu. La mafutha ansundu asheshisa ukusebenza kwethu komzimba. Okusho ukuthi, ashisa ushukela egazini kanye namafutha amhlophe angadingekile agcinwe emzimbeni ukuze umzimba ugcine ufudumele. Ukuba nala mafutha ansundu amaningi kusiza ukunciphisa ingozi yezifo ezifana nokukhuluphala ngokweqile nesifo sikashukela.
Ukulala unqunu kungakusiza ulale isikhathi eside futhi kangcono, okunganciphisa nengozi yakho yokukhuluphala. Abantu abadala abalala amahora ama-5 noma ngaphansi ngobusuku banamathuba amaningi okukhuluphala kunalabo abalala amahora ayi-7 noma ngaphezulu.
Izinzuzo ezengeziwe zokulala kahle
Uma ulala kangcono ngaphandle kwezingubo, kunezinzuzo eziningi empilweni yakho yengqondo neyomzimba. Ukulala kahle kuyisisekelo esihle salezi zinto.
| Inzuzo | Incazelo |
|---|---|
| Ingozi encishisiwe yesifo | Kunciphisa ingozi yezifo ezingathi sína njengesifo senhliziyo nesifo sikashukela. |
| Isimiso somzimba esiqinile sokuzivikela | Kwandisa ukumelana komzimba nezifo. |
| Ukucabanga okucacile | Kwandisa ikhono lokugxila kokuthile nokucabanga ngokucacile. |
| Ukukhiqiza okwengeziwe | Kukhulisa ukucabanga okunengqondo kanye namakhono okuxazulula izinkinga, futhi kwandisa umkhiqizo emsebenzini. |
| Impilo yengqondo | Kunciphisa ingozi yezifo zengqondo ezifana nokucindezeleka. |
Ikakhulukazi, ubuthongo obujulile bubalulekile ekusebenzeni kobuchopho bethu. Uma silele, ubuchopho bethu buhlanzwa amaprotheni anobuthi aqongelelene usuku lonke. Amanye ala maprotheni angandisa ingozi yesifo sokulahlekelwa yingqondo, njengeSifo sika-Alzheimer . Ngakho-ke, uma ukulala unqunu kungagcina umzimba wakho upholile futhi kukuvumele ulale ubuthongo obujulile, kungavikela nempilo yobuchopho bakho ngokuhamba kwesikhathi.
Lokhu kuthinta kanjani ubudlelwano kanye nempilo yocansi?
Uma ulala nomlingani wakho, ukulala unqunu ndawonye kunganciphisa ukucindezeleka nokukhathazeka kwakho futhi kuthuthukise ubuthongo bakho. Phakathi kwabantu abadala, ukuthintana kwesikhumba nesikhumba kwandisa amazinga e- oxytocin , eyaziwa nangokuthi "i-hormone yothando."
Le hormone ye-oxytocin ekhulayo ayigcini nje ngokunciphisa amazinga akho okucindezeleka, kodwa futhi ikusiza ukuthi usondelane nomlingani wakho. Ngokuqinisa isibopho senu ngale ndlela, ningagcina ubudlelwano benu buqinile.
Ikakhulukazi kwabesilisa...
Kwabesilisa abanama-testicles, ukulala benqunu kungathuthukisa impilo yokuzala. Ucwaningo lukhombisile ukuthi ukugqoka izingubo zangaphansi eziqinile kungakhuphula izinga lokushisa lama-testicles, kunciphise inani lesidoda kanye nokuhlushwa. Ukulala benqunu kungaba nomthelela omuhle ekuzaleni , njengoba kuvumela ama-testicles ukuthi aphole.
Kungakhathaliseki ukuthi ushadile noma cha, ukulala unqunu kuhle kakhulu enhlalakahleni yakho yengqondo. Ukuchitha isikhathi unqunu kungakusiza futhi ukuthi wakhe isithombe somzimba esingcono, ukuzethemba, kanye nomuzwa wenhlalakahle iyonke.
Amanye amathiphu kulabo abafuna ukujwayela lo mkhuba
Izinzuzo zokulala ungenazo izingubo zincike kakhulu ekugcineni umzimba wakho upholile, kodwa cabanga nangezi zinto.
- Izinga lokushisa legumbi: Kwabaningi, izinga lokushisa elifanele lokulala kahle liphakathi kwama-degree Celsius angu-19 no-21 (ama-degree Fahrenheit angu-66 no-70). Kodwa-ke, lokhu kungahluka kumuntu nomuntu. Ngakho khetha izinga elikulungele. Kodwa khumbula, uma igumbi libanda kakhulu, lingaphazamisa nokulala.
- Gcina izandla nezinyawo zakho zifudumele: Njengoba umzimba wakho ulungiselela ukulala, izinga lokushisa elingaphakathi lakho liyehla ngokuqondisa igazi ezandleni nasezinyaweni zakho. Ngakho-ke kubalulekile ukugcina izandla nezinyawo zakho zifudumele. Isixazululo esihle salokhu ukugeza ngamanzi afudumele ihora noma amabili ngaphambi kokulala.
- Ukuhlanzeka kwamashidi ombhede: Sebenzisa amashidi ombhede asezingeni elihle. Futhi, wageze njalo emanzini ashisayo futhi uwagcine ehlanzekile. Lokhu kungasiza ekulondolozeni lo mkhuba ngendlela enempilo.
- Kuthiwani uma ungakwazi ukulala unqunu ngokuphelele?: Uma ngokuzumayo ukuthola kunzima ukulala ungenazo izingubo, kulungile. Ungaqala ngokulala ugqoke izingubo zangaphansi ezikhululekile . Nalokho kungakunikeza izinzuzo eziningi zalezi. Izidingo zokulala zomuntu wonke zihlukile. Kunjalo nangezingubo.
Umlayezo Wokuya Nawe Ekhaya
- Ukulala ungenazo izingubo kugcina umzimba upholile, okukusiza ukuthi uthole ubuthongo obujulile nobusezingeni eliphezulu.
- Ukwehlisa izinga lokushisa komzimba kungakhuphula ukukhiqizwa kwamafutha ansundu, okungasiza ekulawuleni isisindo futhi kunciphise ingozi yesifo sikashukela.
- Ukulala kahle kuthuthukisa impilo yobuchopho, amasosha omzimba, kanye nenhlalakahle yengqondo.
- Ukuthintana kwesikhumba nomlingani kukhulula i-hormone i-oxytocin, okuqinisa ubudlelwano futhi kube nomthelela omuhle empilweni yokuzala yamadoda.
- Uma usujwayela lo mkhuba, qaphela ngokukhethekile induduzo kanye nokuhlanzeka kwezingubo zokulala.
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