Kungaba isihloko esibucayi futhi esingase sivuse ukucasuka okungadingekile noma umuzwa wecala: naps. Ukulala kungase kube ukuzitika okumangalisayo, isifo sansuku zonke, noma umthombo wokukhathazeka ngokuthi kungathinta kanjani ukulala kwakho ebusuku. Nakuba ukuqwasha kungakhulula ukuntula ubuthongo, kungase kube yingozi uma uqwasha futhi kukwenze kube kubi nakakhulu. Funda mayelana nobudlelwano phakathi kokulala nokulala ebusuku nokuthi udinga ukukugwema noma cha.
Isikhathi Sokulala Nezidingo Zokulala
Phakathi nenkathi yamahora angu-24, isihlwathi siqondwa njengesiqephu esifushane sokulala esenzeka ngaphandle kwesikhathi eside kakhulu sokulala ubusuku bonke. Nakuba i-National Sleep Foundation incoma ukuthi ulale cishe amahora ayisishiyagalombili ubusuku ngabunye, izinhlolovo zisikisela ukuthi ingxenye yabantu ithola ngaphansi kwaleli nani. 1
Ukulala kungase kube kufushane, kuthathe imizuzu kuphela, noma kungase kunwetshwe ngamahora. Isifiso esinamandla sokulala emini kubantu abadala senzeka phakathi nemini yantambama, ngokuvamile phakathi kuka-1pm no-3pm.
Kungani Kuvela Ukulala Kwantambama
Ukulala ntambama kungase kwandiswe ngenxa yokuthula okungokwemvelo ohlelweni lokuxwayisa isigqi se-circadian , okuyiwashi langaphakathi lomzimba wakho. Ngenkathi uphapheme, lesi simiso siphikisana nokulala kwesakhiwo okuhlobene nokunqwabelana kwekhemikhali ebizwa ngokuthi. i-adenosine . Uma uhlala uphapheme, uba nobuthongo, umqondo obizwa ngokuthi i-sleep drive. 2
Izimo Ezandisa Ukulala
Isifiso sokuthatha isihlwathi santambama singaba namandla uma ungalali futhi ungalali kancane kunalokho okudingayo ukuze uzizwe uphumule ngokwanele. Iningi labantu abadala' izidingo zokulala amahora ayisikhombisa kuya kwayisishiyagalolunye okulala ebusuku ukuze uzizwe uphumule. Ukulala ngokweqile emini kuwuphawu oluvame kakhulu ukungalali . Isifiso sokulala singase sibonakale nakakhulu uma unekhwalithi yokulala ephansi ngenxa yezinkinga zokulala ezingalashwa, njengokuphelelwa umoya nokulala .
Indlela I-Naps Enganciphisa Ngayo Ukulala
Kunabantu abaningi abakwazi ukuthatha isihlwathi ngaphandle kwemiphumela engathandeki. Lokhu kuyiqiniso ikakhulukazi uma ungalali ngokwanele ebusuku ukuze uhlangabezane nezidingo zakho zokulala. Lezi zikhathi zokulala zingakusiza ukuba ubambe ubuthongo obanele, ukhulule ukozela, futhi ugweme imiphumela yezempilo yokuntula ubuthongo. Labo abanezinye izinkinga zokulala ngokufanayo bangase bakwazi ukulala kakhulu emini ngaphandle kobunzima bokuwa noma ukulala ebusuku. Kodwa-ke, ukulala emini kungaphazamisa ukulala ebusuku kwabanye abantu.
Okufushane, Ukulala Kwasekuseni Kungcono Kakhulu
Uma uthatha isihlwathi ntambama, kufana nokushaya ukusetha kabusha isikhathi esilawula ikhono lakho lokubuyela ekulaleni. Isihlwathi esifushane, ngokuvamile esiyimizuzu eyi-15 ukuya kwengama-20, sizokuthinta ngaphansi kokulala kancane okuthatha amahora amaningi. Ngaphezu kwalokho, ukulala ntambama kungakuvumela amahora angu-10 ukwakha isifiso sokulala futhi. Nokho, ukulala kancane emahoreni angaphambi kwesikhathi sokulala kungase kwenze kube nzima kakhulu ukuphinde ulale kamuva.
Izwi Elivela Kahle
Kufanele ukugweme ukuthatha isihlwathi uma uthola ukuthi ukulala kwakho ebusuku kuba nzima kakhulu ngemva kokulala. Uma udinga ukulala njalo noma isikhathi eside, kufanele ucabange ukuthi ulala ngokwanele yini ebusuku. Uma uthola amahora anele, kodwa ukulala akukabuyiseli, kufanele ukhulume nochwepheshe bokulala mayelana nokuphazamiseka okungehlisa izinga lokulala kwakho.
