Ukukhulelwa yisikhathi sezinguquko ezijulile zomzimba, ezingokomzwelo, nezingokwehomoni, eziningi zazo ezingaphazamisa ukulala kwakho. Kusukela ekungakhululeki kwesisu esikhulayo kuye ekushintsheni kwamahomoni kanye nokukhathazeka ngekusasa, ukulala kahle ebusuku kungase kubonakale kungenakwenzeka ngezinye izikhathi. Nokho, ukulala okunekhwalithi kubalulekile empilweni yakho nasekukhuleni kosana lwakho. Ngokulungisa okuthile kanye namasu afanele, ungakwazi ukuthuthukisa ukulala kwakho futhi uzizwe uvuseleleke kakhudlwana futhi ulungele izinselele zokukhulelwa nobuzali.
Kungani Ukulala Kubalulekile Ngesikhathi Sokukhulelwa
Ukulala kubalulekile ngesikhathi sokukhulelwa ngenxa yezizathu eziningana. Kuvumela umzimba wakho ukuba ululame ekukhathazekeni komzimba kokuthwala ingane ekhulayo, kusekela amasosha omzimba aqinile, futhi kunikeze amandla owadingayo ukuze ubhekane nemisebenzi yansuku zonke. Ukuphumula kuphinde kukhuthaze inhlalakahle engokomzwelo, kusiza ukulawula isimo sengqondo nokunciphisa ingcindezi. Ngaphezu kwalokho, izifundo ziphakamisa ukuthi ukulala okwanele ngesikhathi sokukhulelwa kungase kwehlise ingozi yezinkinga ezifana nokubeletha ngaphambi kwesikhathi, umfutho wegazi ophezulu, kanye nesifo sikashukela sokukhulelwa.
Ukulala okunekhwalithi ngesikhathi sokukhulelwa nakho kudlala indima ebalulekile ekuthuthukiseni ingane yakho. Njengoba uphumula, umzimba wakho uhambisa izinsiza ukuze usekele ukukhula kwengane yakho, okuhlanganisa umoya-mpilo nezakhamzimba ezilethwa ngegazi lakho. Ukulala okwanele kusiza ukuqinisekisa ukuthi lezi zinqubo zisebenza kahle, zizuzisa wena nengane yakho.
Izinselele Ezivamile Zokulala Ngesikhathi Sokukhulelwa
Ukukhulelwa kuletha uhla lwezinguquko zomzimba nezingokomzwelo ezingaphazamisa ukulala. Ezinye zezinkinga ezivame kakhulu zihlanganisa:
Ukuchama Njalo: Izinguquko zamahomoni kanye nesibeletho esikhulayo sibeka ingcindezi esinyeni sakho, okuholela ekuyeni endlini yangasese kaningi, ikakhulukazi ebusuku.
Ukuvuvukala Kwesisu Ne-Acid Reflux: Amahomoni okukhulelwa enza i-valve phakathi kwesisu nomminzo iphumule, okwenza kube lula ukuba i-acid yesisu ikhuphuke, ikakhulukazi lapho ulele phansi.
Ukungakhululeki Komzimba: Njengoba ukukhulelwa kwakho kuqhubeka, ubuhlungu beqolo, ubuhlungu be-hip, nobunzima bokuthola indawo ekhululekile kungaphazamisa ukulala kwakho.
Ukuqina Kwemilenze: Lezi zinhlungu ezingazelelwe, ezibuhlungu emilenzeni noma ezinyaweni zingakuvusa phakathi nobusuku futhi zenze kube nzima ukubuyela ekulaleni.
Izinguquko Zamahomoni: Ukushintshashintsha kwamahomoni okukhulelwa kungenza uzizwe ukhathele emini kodwa ungaphumuli ebusuku.
Ukukhathazeka Nengcindezi: Ukukhathazeka mayelana nokubeletha, ukuzalwa, nobuzali kungakugcina ucabanga kakhulu, okwenza kube nzima ukuphumula nokulala.
Amathiphu Okulala Okungcono Ngesikhathi Sokukhulelwa
Nakuba ukukhulelwa kuletha izinselele ezikhethekile zokulala, kunezindlela eziningi eziphumelelayo zokukusiza ukuba uphumule ngokunethezeka kakhudlwana futhi uvuke uzizwa uvuseleleke.
1. Thola Indawo Engcono Kakhulu Yokulala
Njengoba ukukhulelwa kwakho kuqhubeka, ukuthola indawo yokulala ekhululekile kungaba nzima. Uhlangothi lwesokunxele lubhekwa njengendawo engcono kakhulu yabesifazane abakhulelwe ngoba luthuthukisa ukugeleza kwegazi enganeni yakho futhi lunciphisa ingcindezi emhlane wakho nasemithanjeni emikhulu yegazi.
Sebenzisa omcamelo ukuze usekele umzimba wakho futhi wenze ukulala ohlangothini kube lula. Beka umcamelo owodwa ngaphansi kwesisu sakho, owodwa phakathi kwamadolo akho, nomunye ngemuva komhlane wakho. Omcamelo wokukhulelwa, abakhelwe ngokukhethekile ukusekela umzimba wonke, bangasiza kakhulu.
2. Dala Indawo Yokulala Ekhululekile
Indawo yakho yokulala idlala indima ebalulekile kwikhwalithi yokuphumula kwakho. Gcina igumbi lakho lokulala lipholile, lizolile, futhi limnyama ukuze ukhuthaze ukuphumula. Sebenzisa amakhethini amnyama ukuze uvimbele ukukhanya, futhi ucabange ngomshini womsindo omhlophe noma ifeni ukuze ukhawule imisindo ephazamisa ingqondo. Faka imali kumcamelo osekela umzimba kanye nendwangu yokulala ephefumulayo ukuze unciphise ukungakhululeki nokushisa ngokweqile.
3. Yenza Isimiso Sokulala Esiphumuzayo
Isimiso sokulala esiphumuzayo sitshela umzimba wakho ukuthi sekuyisikhathi sokuphumula. Geza ngamanzi afudumele, funda incwadi, noma ulalele umculo opholile ngaphambi kokulala. Amasu okuphumula afana nokuphefumula okujulile, ukuzindla, noma i-yoga yangaphambi kokubeletha nawo angakusiza ukuba ukhulule ukungezwani futhi ulungele ukulala. Gwema imisebenzi evuselelayo, njengokuphequlula ifoni yakho noma ukubukela i-TV, ehoreni ngaphambi kokulala.
4. Bhekana Nokungakhululeki Okujwayelekile
- Ngenxa Yokusha Kwesisu: Yidla izidlo ezincane, ezingapheleli usuku lonke, futhi gwema ukudla okubabayo, okune-acid, noma okunamafutha eduze nesikhathi sokulala. Lala umzimba wakho ongenhla uphakanyiswe kancane ngokuzisekela ngomcamelo.
- Ngenxa Yokuqina Kwemilenze: Welula amathole akho ngaphambi kokulala, hlala unenani elanele lamanzi emzimbeni, futhi ufakazele ukudla okunothe nge-magnesium ne-potassium ekudleni kwakho, njengobhanana nemifino eluhlaza.
- Ngenxa Yobuhlungu Beqolo: Sebenzisa indlela efanele yokuma emini futhi ufake izinto zokwelula ezithambile ukuze unciphise ukungezwani kwemisipha. Ibhande lokusekela umama lingasiza ukunciphisa ukucindezela emhlane wakho.
5. Lawula Ukuchama Ebusuku
Ukuchama njalo akugwenyeki, kodwa unganciphisa umthelela wako ekulaleni kwakho ngokuphuza iningi lamanzi akho kusenesikhathi emini. Nciphisa uketshezi kusihlwa, futhi uqinisekise ukuthi ukhama isinyela sakho ngokuphelele ngaphambi kokulala.
6. Gcina Isimiso Sokulala Esingaguquki
Lala futhi uvuke ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto. Isimiso sokulala esingaguquki sisiza ukulawula iwashi langaphakathi lomzimba wakho, okwenza kube lula ukulala nokuvuka ngokwemvelo.
7. Yidla Futhi Phuza Ukuze Ulale Ngcono
Gwema i-caffeine ntambama nasebusuku, ngoba ingaphazamisa ikhono lakho lokulala. Khetha ukudla okukhuthaza ukuphumula nokulala, njengezinhlamvu eziphelele, imikhiqizo yobisi, namantongomane. Isiphuzo esincane ngaphambi kokulala, njengobhanana noma isitsha esincane sama-cereal, singavimbela indlala ekukuvuseni phakathi nobusuku.
8. Hlala Uphapheme
Ukuzivocavoca okuvamile, njengokuhamba, ukubhukuda, noma i-yoga yangaphambi kokubeletha, kungakusiza ukuba ulale ngcono ngokunciphisa ingcindezi nokuthuthukisa ukugeleza kwegazi. Zama ukuqeda ukuzivocavoca okungenani amahora ambalwa ngaphambi kokulala ukuze ugweme ukuzizwa unamandla kakhulu ukulala.
9. Lawula Ukukhathazeka Nengcindezi
Ukukhulelwa kungaletha ukukhathazeka mayelana nokubeletha, ukuzalwa, nempilo njengomzali. Ukuze uthulise ingqondo yakho, bhala phansi imicabango yakho noma wenze uhlu lwezinto okumele uzenze ngaphambi kokulala ukuze ukhulule ukukhathazeka kwakho. Ukukhuluma nomngane othembekile, umlingani, noma umeluleki nakho kungasiza ukunciphisa ingcindezi.
Nini Lapho Kufanele Ufune Usizo Lochwepheshe
Uma uqhubeka nokulwa nokulala naphezu kokwenza lezi zinguquko, noma uma uhlangabezana nezimpawu ezinzima ezifana nokuhona, ukuphefumula kanzima, noma ukukhathala okukhulu emini, thintana nomhlinzeki wakho wezempilo. Izimo ezifana ne-sleep apnea noma i-restless legs syndrome zingathinta ikhwalithi yokulala futhi zidinga ukunakekelwa kwezokwelapha. Udokotela wakho angase futhi ancome amakhambi aphephile okulawula ukuqwasha, ukuvuvukala kwesisu, noma ezinye izinkinga zokulala ezihlobene nokukhulelwa.
Isiphetho
Ukulala kahle ebusuku ngesikhathi sokukhulelwa kubalulekile empilweni yakho yomzimba nengokomzwelo, kanye nasekukhuleni kosana lwakho. Ngokubhekana nezinselele ezivamile zokulala, ukudala indawo ekhululekile, nokwenza isimiso sokulala esiphumuzayo, ungakwazi ukuthuthukisa ikhwalithi yakho yokulala futhi uvuke uzizwa uvuseleleke kakhudlwana. Khumbula, ukubeka phambili ukuphumula akuyona into ewubukhazikhazi—kuyisidingo sokukhulelwa okunempilo. Uma izinkinga zokulala ziqhubeka, ungangabazi ukufuna usizo kumhlinzeki wakho wezempilo ukuze uqinisekise ukuthi uthola ukuphumula okudingayo ngalesi sikhathi sokuguquka.
Imibuzo Ebuzwa Njalo
Kungani kuba nzima ukulala ngesikhathi sokukhulelwa?
Izinguquko zamahomoni, ukungakhululeki komzimba njengobuhlungu beqolo nokuvuvukala kwesisu, kanye nengcindezi engokomzwelo yizinto ezivamile eziphazamisa ukulala ngesikhathi sokukhulelwa.
Iyiphi indawo engcono kakhulu yokulala ngesikhathi sokukhulelwa?
Ukulala ohlangothini lwesokunxele kuyatuswa ngoba kuthuthukisa ukugeleza kwegazi enganeni yakho futhi kunciphisa ingcindezi emhlane wakho nasemithanjeni emikhulu yegazi.
Ngingakunciphisa kanjani ukuchama ebusuku ngesikhathi sokukhulelwa?
Phuza iningi lamanzi akho kusenesikhathi emini futhi unciphise ukuthatha amanzi kusihlwa. Khama isinyela sakho ngokuphelele ngaphambi kokulala.
Ngingenzani mayelana nokuqwasha okuhlobene nokukhulelwa?
Yenza isimiso sokulala esiphumuzayo, lawula ukungakhululeki komzimba, futhi usebenzise amasu okuphumula afana nokuphefumula okujulile noma ukuzindla.
Nini lapho kufanele ngikhulume nodokotela wami mayelana nezinkinga zokulala ngesikhathi sokukhulelwa?
Thintana nodokotela wakho uma izinkinga zokulala ziqhubeka naphezu kokuzama la mathiphu, noma uma uhlangabezana nezimpawu ezifana nokuhona, ukukhathala okukhulu, noma ubunzima bokuphefumula ngenkathi ulele.
