Amathiphu asheshayo
- Vuka ngesikhathi esifanayo nsuku zonke.
- Gcina igumbi lipholile futhi limnyama.
- Uma uvukile imizuzu engamashumi amabili, sukuma.
Ngu-1 ekuseni futhi ugqolozele uphahla, wenza izibalo zokuthi mangaki amahora ozowathola uma ulala njengamanje. Izibalo azilokothi zisize. Uma ulala lapho isikhathi eside ufuna kwenzeke, uzizwa uvukile kakhulu, futhi ndawana thile ngaphansi kwakho kunokukhathazeka okuthule kokuthi usukhohliwe indlela yokwenza into eyodwa umzimba wakho obuwenza ubusuku ngabunye bempilo yakho.
Awukhohlwanga. Ubuthongo busekhona lapho. Okuvame ukuvimba akusikho ukwephuka okujulile. Kuyinqwaba yemikhuba emincane yansuku zonke ethi, ngaphandle kokuba noma ubani ayihlose, iqhubeke itshela umzimba wakho ukuthi uhlale uqaphile ngenkathi ufuna wehle.
Leyo nqwaba inegama lezokwelapha: inhlanzeko yobuthongo. Kuzwakala kubandayo, futhi le nkulumo yenza abanye abantu bacabange uhlu oluqinile lokuhlola lokulala abazogcina behlulekile kulo. Ngakho beka igama eceleni okwesikhashana. Esikhuluma ngakho ngempela yizinto ezimbalwa ezivamile ozenzayo, noma ongazenzi, emahoreni ngaphambi kokulala nakuwo wonke usuku lwakho, ezithi buthule zithambekise amathuba abe ngakolunye uhlangothi lobusuku obulula.
Akukho kulokhu okuyikhambi lokuphazamiseka kobuthongo, futhi sizobuyela kulokho. Kodwa kuhlobo oluvame kakhulu lobuthongo obubi oluvela eshejulini exakekile, kusihlwa okuvusiwe, nobuchopho obungeke buphume emsebenzini, lezi zisekelo zenza ingxenye enkulu yomsebenzi.
Okokuqala, inombolo esusa ingcindezi
Iningi labantu abadala lidinga phakathi kwamahora ayisikhombisa nayisishiyagalolunye ngobusuku, ngokusho kwe-National Heart, Lung, and Blood Institute. Lelo yibanga, hhayi umgomo okumele uwushaye ncamashi, futhi lapho uwela khona kuyingxenye nje yendlela owakheke ngayo.
Kungani siqale lapha? Ngoba inani elimangazayo lezinkinga zobuthongo empeleni ziyizinkinga zokulindela. Uma ulele uvukile uthukuthele ngoba awukaphelelwa amandla, kuyasiza ukwazi ukuthi ukuwozela kuthatha abantu abaningi isikhashana, nokuthi ubusuku obubodwa obunzima akusona isimo esibucayi. Umzimba wakho unekhono lokufika emuva. Ingcindezi yokwenza ubuthongo ingenye yezinto ezibugcina bukude.
Kungani imikhuba embalwa efanayo iqhubeka ivela
Umzimba wakho usebenza ngewashi langaphakathi, elicishe libe amahora angamashumi amabili nane ubude, elinquma ukuthi uzizwa uqaphile nini nokuthi uzizwa usindwa nini. Izinto ezimbili zisetha lelo washi ngaphezu kwanoma yini enye: ukukhanya, nesikhathi. Ukukhanya okubukhali, ikakhulukazi kusihlwa, kutshela iwashi ukuthi kusesemini. Izikhathi zokulala nezokuvuka ezihluke kakhulu zishiya iwashi lingazi ukuthi kufanele likwehlise nini.
Cishe sonke iseluleko sobuthongo ozoke usifunde ngempela singesinye salezo zilawuli ezimbili ezizifihlile. Uma usukubona lokho, izinhlu ezinde ziba mfushane futhi zibaluleke kancane kakhulu. Wenza imisebenzi emibili. Gcina isigqi sizinzile, futhi uvumele umzimba wakho negumbi lakho kube mnyama ngempela futhi kuzole ngaphambi kokulala.
Imikhuba efanele ukwakhiwa
Awudingi konke lokhu. Khetha ezimbili noma ezintathu ezihambisana nalapho ubusuku bakho buphambana khona ngempela, bese uyekela okunye.
Gcina isikhathi sakho sokuvuka sizinzile
Lona ngumkhuba oyodwa obaluleke kunayo yonke, futhi yisikhathi sokuvuka esibaluleke kakhulu. Ukuvuka cishe ngesikhathi esifanayo nsuku zonke, kuhlanganise nezimpelasonto, yikhona okusimamisa lonke iwashi. Isikhathi sokulala sivame ukuzihlelela sona uma ekuseni kwakho kuzinzile. Uma ungashintsha into eyodwa kuphela, shintsha lena.
Zinike indlela yokuphuma
Akekho osuka esikrinini esikhanyayo aye ebuthongweni ngesinyathelo esisodwa. IHarvard Health iphakamisa ukubekela eceleni cishe ihora ngaphambi kokulala ukuze uzicophelele, kude nezinto ezivusayo, ezicindezelayo. Lokho kungaba ukufunda into engacindezeli, ishawa efudumele noma ukugeza, ukuzelula kancane, ukuphefumula kancane. Umsebenzi awubalulekile njengesignali: utshela umzimba wakho ukuthi usuku luyavalwa.
Yenza igumbi libe yisicefe futhi limnyama
Igumbi lokulala elikusiza ukuba ulale lipholile, lithule, futhi limnyama. Iseluleko seCDC sicacile ngalokhu. Amakhethini amnyama uma izibani zasemgwaqweni zingena, izivimba zezindlebe noma ifeni noma umsindo omhlophe uma umsindo uyinkinga, nezinga lokushisa elisohlangothini olupholile. IHarvard Health ikhomba endaweni ecishe ibe u-65 kuya ku-68 ku-Fahrenheit njengebanga elikhululekile kubantu abaningi. Umzimba wakho udinga ukupholisa kancane ukuze ulale, futhi igumbi elishisayo liyakulwa lokho.
Qaphela izikrini, ngobumnene
ICDC iphakamisa ukucisha izinsiza zikagesi okungenani ihora eliyingxenye ngaphambi kokulala. Ukukhanya kuyingxenye yenkinga. Ingxenye enkulu, ngeqiniso, yilokho okukuzo. Ukuskrola izindaba ezimbi, imeyili yomsebenzi, ingxoxo yeqembu ecindezelekile. Lokhu kugcina ingqondo yakho ivuliwe isikhathi eside emva kokuba umzimba wakho ufuna ukuphumula. Uma imizuzu engamashumi amathathu egcwele izwakala ingenakwenzeka, qala ngeyishumi, noma umane ususe ishaja ibe kude nengalo yakho.
Yethembeke nge-caffeine notshwala
I-caffeine ingahlala emzimbeni wakho amahora, okuyisona sizathu esenza iMayo Clinic income ukuyinciphisa ntambama nakusihlwa, kudlule isikhathi eside ngaphambi kokulala. I-nicotine nayo iyavusa. Utshwala buyilokho okucashile. Isiphuzo sangaphambi kokulala singakusiza uwozele, bese buhlukanisa ubuthongo bakho engxenyeni yakamuva yobusuku, ngakho uvuka ngo-3 ekuseni amehlo evulekile ungazi ukuthi kungani.
Sebenzisa umbhede wokulala
Uma umbhede wakho buthule sewube yihhovisi lakho, igumbi lakho lethelevishini, nesiteshi sakho sokukhathazeka, ubuchopho bakho bufunda ukuwuphatha njengendawo yokuqaphela. Isiqondiso seHarvard Health ukubekela igumbi lokulala ubuthongo nobudlelwano obuseduze, futhi ugcine umsebenzi kwenye indawo. Iphuzu ukuvumela umbhede usho into eyodwa futhi.
Nyakaza phakathi nosuku
Ukuzivocavoca njalo, ngisho nokuhamba kwansuku zonke, kusiza abantu balale ngokushesha futhi balale ngokujula. Isexwayiso esisodwa seMayo Clinic simayelana nesikhathi: ukuzivocavoca okunzima eduze kakhulu nesikhathi sokulala kungakushiya uvuseleleke kakhulu, ngakho abantu abaningi benza kangcono uma begcina izinto ezinamandla ekuseni kosuku.
Okumele ukwenze ngo-3 ekuseni
Nawu umthetho osiza kakhulu ngesikhathi sangempela, futhi uzwakala uphambene. Uma ubulele uvukile cishe imizuzu engamashumi amabili futhi usukhungathekile, sukuma. IMayo Clinic iphakamisa ukushiya igumbi lokulala bese wenza okuthile okuthule nokufiphele, njengokufunda, uze uzizwe uwozela, bese ubuya.
Kuyasebenza ngenxa yalokho kuxhumana phakathi kombhede nalokho ubuchopho bakho obukulindele lapho. Ukuphenduka nokuphenduka nokubuka iwashi kufundisa umzimba wakho ukuthi umbhede yilapho ulala uvukile ubila khona. Ukuvuka ubuye kuphela uma usuwozela kuwufundisa okuphambene. Gcina izibani ziphansi, ushiye ifoni yakho, futhi ungakwenzi kube yiphrojekthi. Umane ulinde ukuthi umsinga ubuyele emuva.
Futhi zibekezelele ngobusuku obubi obuvela ngezikhathi ezithile. Wonke umuntu unabo. Ubusuku obubodwa bobuthongo obuncane buyinto umzimba wakho obungayinaki. Yimikhuba ezinzile phezu kwamasonto eyenza umehluko, hhayi noma yikuphi kusihlwa okukodwa okuphelele.
Uma imikhuba emihle inganele
Inhlanzeko yobuthongo iyisinyathelo sokuqala esifanele sobuthongo obubi obuvamile, obujwayelekile. Akuyona impendulo yakho konke, futhi kufanele kucaciswe lokho ukuze ungazisoli uma izisekelo zingakulungisi.
Uma usugcine inqubo enengqondo amasonto ambalwa kodwa usalwa ubusuku nobusuku, noma imini yakho isibhidlikile, leyo yinkinga yezempilo yangempela efanele ukuletha kudokotela. Kufana uma uhona kakhulu bese uvuka uhefuzela noma ungakhelekile, uma imilenze yakho izwakala ingaphumuli futhi inwabuzela ngomzuzu olala ngawo, noma uma kuwuvalo noma isimo somoya esiphansi esikugcina uvukile. I-insomnia engamahlalakhona, i-sleep apnea, nezinye izimo ezimbalwa kuvamile, kuyelapheka, futhi akuzona izinto obekufanele uzibekezelele wedwa. Ukwelashwa okuhlelekile kwe-insomnia, okuvame ukubizwa nge-CBT-I, kusiza abantu abaningi kakhulu futhi udokotela noma udokotela wengqondo angakukhombisa kuko.
Awukho umklomelo wokukhathala. Uma ubuthongo bubulukhuni isikhathi eside, ukuthola usizo akusikho ukuyeka le mikhuba. Kuwukuzinika into elandelayo engakwazi ukuyifinyelela.
Sources
- National Heart, Lung, and Blood Institute, How Much Sleep Is Enough?
- Centers for Disease Control and Prevention, About Sleep
- Mayo Clinic, Sleep tips: 6 steps to better sleep
- Harvard Health Publishing, Sleep hygiene: Simple practices for better rest