Ukulala kwamasuku: ukulimala okanye ukuzuza. Ukulala kwamasango ngokulahleka kwesisindo

Ngoku kutshanje, abaninzi baye baqala ukuthetha malunga nendlela yokulala emini. Izazinzulu zonyango ziqinisekisa ukuba ukuphumla okufutshane kufumaneke impembelelo emihle emzimbeni nasemzimbeni, kubuyiselwa amandla omzimba, emva koko lowo mntu uphinde akwazi ukumelana nemisebenzi yemihla ngemihla. Nangona kunjalo, kukho abo bakholelwa ukuba le yedwa ayibonakali inzuzo yobuthongo bemini. Ubuthongo obuninzi obuyidingayo emini ukuze ungazivumi? Kwaye kukufanelekile ukuba uhlale phakathi emini?

Ubude bexesha lokulala komhla

Ukuchonga ukuba amandla afumana ukulala komso, awonakalise okanye azuze ekuphumleni okongeziweyo emini, izazinzulu zenza iimvavanyo. Baya kubakho abantu bezohlukeneyo, abahlala kumazwe ahlukeneyo. Iziphumo zazinomdla kakhulu. Nangona kunjalo kwiimeko ezininzi kwaqinisekiswa ukuba kuyincedo kwimpilo yokulala emini, kwakukho ukungafani. Ngokomzekelo, abaqhubi beenqwelo-moya ezihamba ngeemoto emva kokulala kweminithi emashumi mane anesihlanu bavakalelwa ngathi babengenalo ukulala ngokwaneleyo rhoqo.

Ngombulelo kulo mvavanyo kwakunokwenzeka ukubonisa ukuba ubude bokulala ubusuku bunendima ebalulekileyo. Ngoko, ukuziva ulungile kwaye ubuyisele amandla, kufuneka ulale okanye imizuzu engamashumi amabini okanye ngaphezulu kwemizuzu engamashumi mathandathu. Emva koko isigaba sobuthongo obunzulu asinalo ixesha lokuza, okanye siya kuphelisa. Into ephambili - ukuba ungavumeli iiyure ezimbini zokulala zahlala ngexesha lemihla. Ingaba inzuzo okanye inzakalo ivela kuloo phupha? Abo balele ngaphezu kweeyure ezimbini emva kwemini baya kuvuma kunye neziphumo zamagqirha: isimo sengqondo somzimba somntu sibuhlungu, ukusabela kwakhe kuphuculwa, kunye neengqondo zinciphisa.

Izibonelelo zobuthongo bemini

Ukulala emini: ukulimaza okanye ukuzuza kumzimba womntu? Njengoko sele kuthethwe ngaso, konke kuxhomekeke kubude balo. Ukuba umntu ulala emini emini imizuzu, ikhuthaza uhlobo lokuqalisa kwakhona kwengqondo. Emva kwephupha elinjalo, izakhono zokuqonda zikhawuleza, umzimba uziva unamandla. Ngoko ke, ukuba kukho ithuba lokuphumla encinci emini, kuyafaneleka ukuyisebenzisa. Yiyiphi inzuzo yokulala ubusuku?

• Ukhulula uxinzelelo;
• Ukwandisa umveliso kunye nengqwalasela;
• Ukuqonda kunye nokukhumbula imemori;
• Ngaba ukukhusela izifo zesimo senhliziyo;
• Ukhulula ekubuseni;
• Ukwandisa umnqweno wokusebenza emzimbeni;
• Ihlawulisa ukungabi nobusuku bokulala;
• Ukwandisa ubuchule.

Ukulala emini kunye nokunciphisa umzimba

Abo balandela umzobo wabo, baxabisa kakhulu ubuthongo bemini. Izinzuzo okanye ukulimala ukulahlekelwa isisindo ebuthongweni emini? Ewe, kulungile kuphela. Emva kwephupha ngosuku ngemali eyaneleyo ivumela umzimba ukuba usebenze ngokufanelekileyo. Ukuba umntu akalali ngokwaneleyo, iziphazamiso ze-hormone ziqala emzimbeni, i-carbohydrate iyakunqunyulwa. Kwaye oku kunokukhokelela kwisisindo sokunyuka ngokweqile kunye nesifo sikashukela. Ubuthongo bokuhlwa busuku lungenza ukuphumla kobusuku obutshanje kunye negalelo kwi-metabolism efanelekileyo.

Ukongeza, kulungile ukwazi ukuba ngenxa yokulala okufutshane emini, inqanaba le-cortisol linciphisa. Kwaye emva koko, unembopheleleko yesetyenziso samathambo angaphantsi. Kwaye ukunyuka kwamandla emva kokuvusa kuya kuba negalelo kwimidlalo esebenzayo. Konke oku kuncedisa ekulahlekeleni ubunzima.

Ukulimaza ukulala komhla

Ngaba kunokwenzeka ukulimaza ebuthongweni bomhla? Ewe, ukuba, njengoko sele kukhankanywe ngasentla, umntu ulala ngaphezu kweeyure ezimbini okanye avuke xa umzimba ungena kwisigaba sobuthongo obukhulu. Kule meko, zonke izakhono zomntu ziya kuncitshiswa, ukuphendula kuthathelwa phantsi, kwaye ixesha lichithekile. Ukuba ulala, loo mntu akavukanga kwimini engamashumi amabini, kungcono ukumvusa kwenye imizuzu engamashumi amahlanu, xa isigaba sokulala okungqongqo kunye nesigaba sokugqibela - amaphupha aya kudlula. Emva koko akusayi kubakho nzakalo kubusuku bokulala.

Kwakhona ukuphumla komhla wokuhlala okupheleleyo kunokukhusela ukuba ungalali ebusuku. Ukuba oku kwenzeka rhoqo, umzimba ungasetyenziselwa ukuhlala uphapheme ebusuku kwaye uhlawule ukulala.

Ukulwa nokulala

Ngokuqhelekileyo cinga ngombuzo: "Usuku lokuphupha: ingozi okanye inzuzo?" - abantu abajamelana nokulala ngenxa yeeyure zokusebenza. Isizathu salo mqathango sihlale singalali ebusuku. Kodwa akusiyo wonke umntu onokulala phantsi kwemizuzu embalwa ngemini. Ngoko ke, ngokubonakaliswa kwe-hypersomnia kubalulekile ukulwa. Njani? Okokuqala, kuyafaneleka ukulala ngokwaneleyo ebusuku. Iingcali zenzululwazi zithi ukuba umntu omdala unelisekile - uthetha ezisixhenxe ukuya kweyure. Ukongeza, awukwazi ukulala phantsi kweTV, uxoxe ngaphambi kokuba ulale, udlala imidlalo esebenzayo okanye usebenze ngengqondo.

Ukulala akuyi kunqoba ngelilanga ukuba uzama ukuvuka uphinde ulale ngexesha elifanayo, kwaneeveki. Kukwafanelekile ukulala ngaphambi kwexesha leshumi okanye leshumi nanye, kodwa kungekudala. Ngaphandle kobusuku, ubuthongo abuyi kuba lula kwaye ubuthongo bemini buya kutshabalalisa.

Yintoni oyifunayo ukuze ulale ubusuku obuphilileyo?

Ngoko, ukuba ulala ebusuku, awudingi ukulala komhla. Ingozi okanye inzuzo yokulala kwisondlo esifanelekileyo kunye nokuzilolonga? Ewe, ukuba nayiphi na inyama, ukutya rhoqo nokulinganisela kunye nokuzivocavoca kunenzuzo kuphela. Izidlo eziqhelekileyo eziqhelekileyo zilungelelanisa iziqu zemihla ngemihla. Ngoko ke, isidlo sakusihlwa ubuncinane kwiiyure ezintathu ngaphambi kokulala.

Ukuthobeka kwaye ngokukhawuleza ukulala kuya kunceda imfundo engokwenyama kwisigamu seyure ngosuku. Uxhamle ngokukhethekileyo umzimba wokusebenzisa umzimba. Ngendlela yokuphila enempilo, ukungalawa kotywala ngaphambi kokulala ixesha kubandakanya. Oku kubangelwa kukuba utywala aluvumeli ukulala kufinyelele kwisigaba esibanzi, kwaye umzimba awukwazi ukuphumla ngokupheleleyo.

Kubalulekile ukuqonda ukuba ubuthongo bemini asisona sihlwele, kodwa kubalulekile ukuba umzimba. Iphucula uphulo lwentlalo jikelele, landisa ukwenziwa kobuchule kwaye luqinisa amandla omzimba.