Umntu kufuneka njani ukulala kangakanani?

Ukulala - indima ebalulekileyo ebomini. Ngenxa kuye, ingqondo yomntu ukuphumla benzise okongezeleke ulwazi imini kwaye ibuyisela amandla.

Ibinzana eqhelekileyo: "Ngoko ungalala lonke ubomi," abaninzi elahlekisayo. Kwaye siqala ukuba sizibuze indlela umntu ufuna ukulala?

Owona umbandela Ekumiseleni ixesha ebuthongweni

Yaye kude kube ngoku, impendulo ngqo lo mbuzo ikuchaza ungamniki nto, akukho iisayikholojisti okanye oogqirha okanye abaphandi. yonke le mfihlelo kukuba umntu ngamnye kufuneka ukulala inani elithile leeyure. self-mkhanya Kuphela kuya kuvumela ukubala ixesha ubuthongo, ngokwaneleyo ukuze achache, lo kuqheleke umsebenzi yengqondo, ubuchule engqondweni.

Ubude Sleep kunye nobudala

Kodwa eminyaka science wenze kube lula ukujonga indlela umntu kufuneka ukuba balale. ixesha elisondeleyo ubuthongo wabiza ixesha lobudala ngalinye. Kubelekwa ubuthongo malunga ne-80% yexesha losuku. Ukuya kutsho kwiminyaka 7 abantwana balala iiyure 10-11, kunye iyure kusuku lwabo (hayi kwi akulambathi eziguqulweyo kwi indlela imini ilixa ilele unikiwe). Iminyaka 8 abafikisayo - Iiyure 8-10. Ukungena elivisayo umntu sele kunye neeyure ezi-6.

Avareji, ubuncinane yaye ubuninzi bexesha ukulala

Kodwa ke ixesha eliqhelekileyo ubuthongo nangoku esisodwa ukuze iiyure ezisi-8. Phi umfanekiso onjalo? Ulwazi olunomdla kutyhilwa isifundo zizazinzulu yaseMelika. Abo abantu balala iiyure ezingaphezu kwama-8, baphila ubomi ezimfutshane ngaphezu kwabo ukulala ngentsimbi yesi-7 qho ebusuku. Ukuba umntu ukulala ngokwaneleyo ixesha elide (ukusuka iiveki ezi-2 ukuya kwiinyanga), okt ilala ngaphantsi ukunciphisa iiyure 7, kusenokubakho chronic fatigue, iimpawu ubuthongo nasekusweleni, eziphango zonke imisebenzi zomzimba.

Kukho, ngoko ke, abantu abo ngokwaneleyo 6:00: eli xesha, baye ngokwaneleyo ukuze achache, ulala ngokwaneleyo kwaye uzive sihlaziyekile yonke imihla. Abaninzi koko, kancinane iiyure ezisi-8. Ukuba abalali ngaphantsi, baziva ndonganyelwe kwaye akakwazi ukuphendula ngokufanelekileyo kwiimeko.

Kangakanani umntu ufuna ukulala ukuba ayilifaneli ngumndilili? Kakade ke, oko akufuneki ukuba uxhomekeke kwidatha ngokomlinganiselo, umntu ngamnye ufana yedwa, yaye uninzi "imenyu ngaphandle" manani, kuquka ngokuphathelele balale ixesha. Kodwa izazinzulu ziye zachongwa kumda ubuncinane - Iiyure ezi-5 ukulala ebusuku (echongiweyo ngokusekelwe lwe data malunga kwimijikelo kunye iimbonakalo ukulala).

Imiphumo esingapheliyo "nokungalali" okanye yintoni enokwenzeka xa ulala kancinci?

Ukunqongophala ubuthongo kuchaphazela ukukwazi ukucinga, ukuba aphendule ngokufanelekileyo kwiimeko anobunkunkqele ekuthetheni nabanye abantu ukukhangela le meko. Singasathethi ezibonisa ukusebenza komzimba yokunqongophala ebuthongweni; ukudinwa, ukozela, yawning, utshintsho ilizwi, ukuhamba elinganeno, nkqu iqinelwa. Iminyaka ukungalali kukhokelela ukuguga ngokukhawuleza eziphilayo - abaphandi bathi ubuthongo zomzimba.

Kangakanani kufuneka uye kulala?

Inkoliso yabantu banamhla ukusebenza ukususela ngentsimbi yesi-8 kusasa. Iyure ukupheka kunye ixeshana endleleni. Kufuneka bavuke 6.30. Kangakanani kufuneka uye sivuke ngeli xesha kuxhomekeke kwi ixesha ngamnye ubuthongo. Umntu uyakwazi ukunyenyisa kweyahlukileyo isantya ubomi. Ecacisiwe yemihla ngemihla ukuya ku-7 ndikulungele ukungena umzimba womntu bekwimo ubuthongo. Oku kuchaza isizathu sokuba abaninzi baqhubeke ukuba uvuke ekuseni-veki, iiholide zikawonke kwaye ngexesha leeholide.

Kwaye enye inkalo ebalulekileyo kakhulu

amaxabiso abaninzi babe kwisigaba zokulala. Izazinzulu amashumi eminyaka ukufunda amalungu ukulala, beza kwisigqibo sokuba inani leeyure ayiniki yifuna. Umzekelo, ukuba umntu babelala iiyure 8, bamvusa Service (okanye umntu), kuya adandatheke, yaye hayi kuba andikhange ndilale ngokwaneleyo, kwaye nangenxa yokuba akuthanga ulinde ngexesha. Izazinzulu ziye igama lonke eyahlukileyo ngokuxhomekeke ngezigaba ubuthongo kunye imijikelo, ifanele bonke abantu abaneemfuno ezizodwa ebuthongweni: iiyure 4.5, iiyure 6 iiyure 7.5 9 iiwotshi - ngamanye nge umahluko iiyure 1.5. Kwakhona, le yi-avareji, ezinye nezigaba zihlala ixesha elide - ukuya iiyure ezi-2.

Ngoko ke, lo ubuthongo yabantu ngakumbi njengelizwe unique kwengqondo kunye nokomzimba umzimba axilongwe zizazinzulu evela kumacala ahlukeneyo, kwaye ndiwamisele iifekthi ziya kunceda wonke umntu ukujonga indlela umntu ufuna ukulala ukwenza imo ngamnye ngemini.