Amathiphu asheshayo
- Qonda emahoreni ayisikhombisa kuya kwayisishiyagalolunye ngobusuku.
- Vuka ngesikhathi esifanayo ezinsukwini eziningi.
- Beka izikrini phansi ihora ngaphambi kokulala.
Siphatha ubuthongo njengento engabalulekile kunazo zonke ohlwini. Kuhlala kukhona enye imeyili, esinye isiqephu, esinye isizathu sokuhlala uvukile. Umzimba ukhokhela lawo mahora abolekiwe buthule, futhi ngokuvamile hhayi konke ngasikhathi sinye, okuyiyona kanye into eyenza kube lula ukuqhubeka ukuboleka.
Kuyasiza ukwazi ukuthi yini ngempela oyihwebayo. Ubuthongo abusona isikhathi sokungenzi lutho. Ngomunye umsebenzi obaluleke kunayo yonke umzimba wakho owenzayo, futhi ungawenza kuphela ngenkathi ulele.
Inhliziyo yakho ithola ikhefu engelithole ngenye indlela
Ngesikhathi sobuthongo obujwayelekile, umfutho wakho wegazi uyehla. Lokho kwehla kwasebusuku kuwukuphumula kwangempela kohlelo lwakho lwenhliziyo neminsika yegazi, isikhathi samahora lapho inhliziyo yakho neminsika yakho isebenza kalula. ICDC iphawula ukuthi uma ubuthongo buphazamiseka, umfutho wakho wegazi uhlala uphakeme isikhathi eside kunalokho okufanele, futhi ngokuhamba kwesikhathi lokho kulukhuni kulo lonke uhlelo.
Iphethini livela ezinombolweni. Abantu abadala abavame ukulala amahora angaphansi kwayisikhombisa banethuba elikhulu lokubika izinkinga zempilo ezinzima, kuhlanganise nesifo senhliziyo. Ubuthongo yilapho inhliziyo yakho neminsika yegazi kwelapha kulungise khona. Yeqa okwanele kwabo bese weqa ukulungiswa.
Amasosha akho omzimba enza umsebenzi wawo ebusuku
Kunesizathu sokuthi ulangazelele ubuthongo uma usugula. Uhlelo lwakho lwamasosha omzimba lwenza ingxenye enkulu yomsebenzi walo ngenkathi uphumula, futhi ezinye izingxenye zalo ziba nomdlandla kakhulu ngezikhathi ezithile, kuhlanganise nangesikhathi sobuthongo. Uma uhlala unokuphumula okuncane, ukuvikela komzimba ekungqongqolozini akusabeli kahle, futhi uba sengcupheni enkulu yokuthola noma yini ezungezayo.
Ngakho ubusuku ohlala ngabo uvukile ukuze uphokophele ngokuvamile yibona busuku obukushiya uvuleleke kakhulu emkhuhlaneni odabula ehhovisi lakho. Ukuphumula akuwona umvuzo wokuba nempilo. Kuyingxenye yendlela ohlala ngayo unjalo.
Indlala noshukela wegazi kuguquka buthule
Ubuthongo obufushane budonsa ama-hormone alawula isifiso sokudla. Ngokusho kwe-NHLBI, uma ungatholi ngokwanele, izinga lakho le-ghrelin (elithi "dla") liyakhuphuka kanti i-leptin (ethi "usuthi") iyehla. Umphumela nguwe olambe kakhulu ngosuku olulandelayo, uvame ukufinyelela kuma-carbohydrate asheshayo, asindayo, futhi hhayi ngenxa yamandla entando abuthaka. Amakhemikhali akho athambekise itafula ubusuku bonke.
Ukulahlekelwa ubuthongo kuphinde kusunduze ushukela wegazi phezulu. I-NHLBI iphawula ukuthi ukushoda kobuthongo kungakushiya nezinga likashukela wegazi eliphakeme kunokujwayelekile, okuthi ngokuhamba kwesikhathi kungakhulisa ingozi yesifo sikashukela sohlobo lwesibili. Akukho kulokhu okwenzeka emva kobusuku obubodwa obunzima. Kuyakheka, isonto nesonto, ephethinini lokuncane kakhulu.
Kungakanani okwanele
Kubantu abadala abaningi, umgomo amahora ayisikhombisa kuya kwayisishiyagalolunye ngobusuku, futhi ucwaningo luxhuma ibanga lesikhombisa-kuya-kwesishiyagalombili nengozi ephansi yokukhuluphala ngokweqile nomfutho wegazi ophezulu. Uma leyo nombolo izwakala ingafinyeleleki ngendlela ehlekisayo njengamanje, awuwedwa, futhi umgomo akusikho ukuphelela.
Izinyathelo ezincane, ezizinzile zivame ukusebenza kangcono kunoshintsho olukhulu.
- Gcina isikhathi sakho sokuvuka sifana cishe, ngisho nangezimpelasonto. Isigqi esizinzile silula ukuthi umzimba wakho uzinze kuso kunesikhathi esimisiwe sokulala sodwa.
- Zinike isikhathi sokuzicophelela. Fiphaza izibani bese ubeka ifoni phansi imizuzu engama-30 kuya kwengama-60 ngaphambi kokulala.
- Qaphela okungeniswayo ngasekupheleni kosuku. I-caffeine ihlala amahora, futhi utshwala buhlukanisa ingxenye yesibili yobusuku bakho ngisho nalapho bukusiza ukuthi ulale.
- Thola ukukhanya kwemini ekuseni. Kusiza ukusetha iwashi langaphakathi elikutshela ukuthi uzizwe uwozela nini kamuva.
Akudingeki ukulungise konke lokhu. Khetha okukodwa. Kuvikele amasonto ambalwa. Vumela ukunqoba okulula kwakheke ngaphambi kokufinyelela okunzima.
Uma kungaphezu kweshejuli ematasa
Ngezinye izikhathi inkinga akusiwo ukukhetha, kodwa ukuthi ubuthongo abufiki noma abubambeleli. Uma uvame ukulala uvukile naphezu komzamo wangempela, uvuke ungakhelekile kungakhathaliseki ukuthi ubukhona embhedeni isikhathi esingakanani, uhona kakhulu bese uhefuzela noma uyeka ukuphefumula (uphawu lwe-sleep apnea), noma uzwe izinsuku zakho zincipha ngaphansi kwesisindo sokukhathala, lokho kufanele ingxoxo nodokotela. Lokhu kuvamile futhi kwelapheka kakhulu, futhi akudingeki ukubekezelele ngamandla.
Inkinga yobuthongo eqhubekayo iphinde ihambisane eduze nesimo somoya. Ubuthongo obubi bungajulisa uvalo nesimo somoya esiphansi, kanti uvalo nesimo somoya esiphansi kuphahlaza ubuthongo, umjikelezo okunzima ukuwuqeda wedwa. Uma lokho kuzwakala njengalapho ukhona, ukutshela udokotela noma udokotela wengqondo kungenye yezinto ezisebenzayo kakhulu ongazenzela umzimba wakho nengqondo yakho.
Amahora owabuyisela ebuthongweni awalahlekile. Yiwona enza ukulungiswa okwenza yonke enye ingxenye yempilo yakho isebenze.
Sources
- National Heart, Lung, and Blood Institute (NIH), How Sleep Affects Your Health
- Centers for Disease Control and Prevention, About Sleep and Your Heart Health