Amathiphu asheshayo
- Zama cishe imizuzu engu 30 yokunyakaza izinsuku eziningi.
- Hamba ngaphandle ekukhanyeni kwelanga ukusiza usethe iwashi lomzimba wakho.
- Uma ukuzivocavoca kwakamuva kukushiya uvusekile, kususele ngaphambili.
Kukhona uhlobo oluthile lokukhathala oluphenduka ubuthongo obuhle, nohlobo oluthile olungakwenzi. Ungachitha usuku lonke ukhathele ngokwengqondo, uvusekile, uphenya, kodwa usalele lapho phakathi kobusuku ingqondo yakho igijima ngamalebhu. Usuku olunokunyakaza kwangempela komzimba luzwakala ngokwehlukile ngesikhathi sokulala. Umzimba wakho ngempela ufuna ukuphumula.
Lokho akulona ithamo, futhi akukhona nje ukuhlakanipha kwabantu. Ukuzivocavoca kungenye yezindlela ezifundwe kahle kakhulu, ezithembekile kakhulu zokuthuthukisa ubuthongo, futhi awudingi ukuziqeqesha njengomsubathi ukuze ukuthole.
Yini ukunyakazisa umzimba wakho okuyenzayo ebusuku bakho
Abacwaningi bobuthongo banomqondo ocacile lapha. Njengoba uDkt Charlene Gamaldo wase-Johns Hopkins Medicine eshilo, kukhona ubufakazi obuqinile bokuthi ukuzivocavoca kukusiza ulale ngokushesha futhi kuthuthukise ikhwalithi yobuthongo bakho. Kwezinye izifundo, umphumela wokuzivocavoca kwe-aerobic okuvamile ebuthongweni ubukeka ulingana nalokho abantu abakuthola emithini yobuthongo, ngaphandle kobufiphi noma umuthi obhaliwe.
Izinto ezimbalwa zenzeka ngaphansi. Ukuzivocavoca kwe-aerobic okulinganiselayo kwandisa isamba sobuthongo obujulile, obunamagagasi ahamba kancane othola bona, isigaba esibuyisayo lapho umzimba wakho uzilungisa khona nobuchopho bakho busula usuku. Ukunyakaza kuphinde kusize ukulawula iwashi langaphakathi lomzimba wakho, kususela izikhathi zakho zokulala nokuvuka ziye esigqini esizinzile. Futhi kususa ubukhali bengcindezi nokukhathazeka okuvame kakhulu ukugcina abantu begqolozele uphahla. Umzimba osunyakazile ngumzimba onendawo yokubeka ukubambeka kwawo.
Ubudlelwane buhamba ngezindlela zombili, okufanele ukwazi ngezinsuku ezinzima. Lala kabi bese uzizwa ungathandi ukuzivocavoca. Nyakaza noma kunjalo, ngisho kancane, bese uthambekisa ubusuku obulandelayo bubuyele kohlangothi lwakho. Akudingeki ulinde uze uphumule kahle ngaphambi kokuqala. Ukuqala kuyingxenye yalokho okwenza uphumule.
Kangakanani, futhi luhlobo luni
Izindaba ezikhuthazayo ukuthi akudingi okuningi. Abantu abathola isamba esitusiwe ngokuvamile somsebenzi olinganiselayo, cishe imizuzu engu 150 ngesonto, ehlangana ibe cishe imizuzu engu 30 izinsuku eziningi, bavame ukubika ukulala kangcono. Futhi izinzuzo azilindi konke ikusasa elikude. Abantu bavame ukuqaphela umehluko ebuthongweni babo phakathi kwamasonto ambalwa okuba matasa kakhulu.
Uyakhetha ukuthi yini ebalwayo.
- Uhambo olusheshayo, ikakhulukazi ngaphandle, lapho ukukhanya kwelanga kwenza umsebenzi ophindwe kabili ngokusiza usethe iwashi lomzimba wakho
- Ukugibela ibhayisikili okulula, ukubhukuda, noma ikilasi lokudansa
- Umsebenzi wamandla omnene izinsuku ezimbili ngesonto
- I-yoga noma i-tai chi, ezizolisa uhlelo lwezinzwa ngenkathi zikunyakazisa
Ukuzivocavoca okungcono kunakho konke ebuthongweni bakho yilokho ozoqhubeka ukwenza ngempela. Ukuqhubeka njalo kunqoba amandla lapha ngebanga elikhulu.
Ngabe isikhathi siyabaluleka?
Yilo umbuzo abantu abakhathazeka ngawo kakhulu, futhi impendulo ethembekile ithi: kancane kunalokho iseluleko esidala esikushilo. Iminyaka umthetho wawuthi ungazivocavoci phakathi kwamahora ambalwa okulala. Umcabango omusha umnene kakhulu. Abantu abaningi balala kahle impela ngisho ngemva kokuzivocavoca kwakusihlwa. Abambalwa bayakuzwela ngempela, bethola ukuthi noma yini enamandla kusihlwa ibashiya bevuseleleke kakhulu ukuba bazinze.
Ngakho kuphathe njengokuhlolwa komuntu siqu kunomthetho oqinile. Uma ukuzivocavoca kwakho kwakusihlwa kungabuhluphi ubuthongo bakho, kugcine. Uma uzithola ulele uvukile ngobusuku oziqeqesha ngabo kwakamuva, susela izikhathi zakho ezinzima ngaphambili bese ulondoloza ntambama okuthize okuzolile, njengokuhamba noma ukwelula okulula. Noma kunjalo, ukukhanya kwelanga kwasekuseni nokunyakaza kuyinhlanganisela ethembekile yobusuku obuzinzile.
Uma ubuthongo budinga okungaphezu kokuzivocavoca
Ukuzivocavoca kuyisikhali esinamandla, futhi kusengesinye isikhali nje. Uma uthola umsebenzi ojwayelekile kodwa usangakwazi ukulala, ungakwazi ukuhlala ulele, uvuke ukhathele noma ngabe ubukiso isikhathi esingakanani embhedeni, noma uhona kakhulu bese uvuka uphefumula ngamandla, lokho kufanele ingxoxo nodokotela wakho. Ukungalali okuqhubekayo nezimo ezifana ne-sleep apnea kuyiqiniso futhi kuyelapheka, futhi kuphendula ekunakekelweni okufanele, hhayi ekuzameni kanzima wedwa.
Kithi abaningi, noma kunjalo, umzimba ugcina ibhuku elinobulungiswa. Uwunike ukunyakaza okwethembekile phakathi nosuku, bese uvame ukukubuyisela ubusuku obungcono. Ungakuvivinya lokho namuhla ebusuku. Thatha uhambo, ngisho olufushane. Bheka ukuthi ulala kanjani.
Imithombo
- Johns Hopkins Medicine, Exercising for Better Sleep
- National Institutes of Health / NIH, Exercise can improve sleep quality: a systematic review and meta-analysis
- CDC, Adult Activity: An Overview