'Ungasebenzi embhedeni': Amathiphu alabo abanenkinga yokuqwasha

I-Insomnia yisifo esibonakala hhayi kuphela ngokungakwazi ukulala, kodwa futhi izinga eliphansi lokulala. Ngokuqwasha, ngokuvamile sivuka ebusuku noma sizizwe sikhathele ngisho nangemva kokulala amahora angu-XNUMX. Kuvame ukucasulwa ukucindezeleka kanye nezinguquko endleleni evamile yansuku zonke. Ukuqwasha kungathatha izinsuku ezimbalwa noma amasonto, futhi ngendlela engapheli yesifo - ngaphezu kwezinyanga ezintathu, kuyilapho izinkinga zokulala zenzeka okungenani kathathu ngesonto.

“Ukungalali kahle ngezikhathi zokucindezeleka kuyaqondakala. Isebenza kanje imizimba yethu, ngoba kumele sihlale seneme lapho sibhekene nengozi. Kodwa lokhu akusho ukuthi kufanele ubekezelele ukuqwasha,” kugcizelela uprofesa, uchwepheshe wokuqwasha uJennifer Martin.

Kungenzeka ukuthi usuwajwayele amanye amathiphu ayisisekelo ukusiza ukuqinisekisa ukulala kwekhwalithi:

• gcina ikamelo lokulala lithule, limnyama futhi lipholile
• zama ukungalali emini
• yenza ezemidlalo
• chitha isikhathi esiningi elangeni ekuseni

Kodwa, ngeshwa, kwezinye izimo lokhu akwanele. Ake sibheke izinkinga ezivamile ezibangela ukuqwasha futhi sibone ukuthi yiziphi izixazululo ezinikezwa ochwepheshe.

1. Awunayo isimiso esicacile sansuku zonke

Kubantu abaningi, enye yezimbangela eziyinhloko zokuqwasha isiyaluyalu sesimiso sansuku zonke. Ukuvalelwa ngaphandle kwaba nomthelela oqinile kithina: lapho kungasadingeki ukuya emsebenzini ngehora elithile futhi uqoqe izingane esikoleni, isimiso sasekuseni esivamile saphazamiseka. Kodwa inqubo yakusihlwa nayo incike kukho!

“Uma ungenaso isimiso esizinzile sansuku zonke, ingqondo yakho ayazi ukuthi ufuna ukulala nini nokuthi ufuna ukuvuka nini,” kuchaza uSanjay Patel, inhloko yeSikhungo Sezifo Zokulala e-University of Pittsburgh Medical Center. .

Okufanele ngikwenze: Zama ukubuyisela indlela endala yansuku zonke noma udale entsha. Akudingekile ukuvuka ekuseni kakhulu uma kungekho sidingo esinjalo, kodwa kungcono ukuvuka futhi ulale ngesikhathi esifanayo nsuku zonke.

“Kwaba nzima kimina ukuthi ngiqhubeke nenqubo yami evamile lapho kungasadingeki ukuthi ngiye emsebenzini. Ngakho ngavele ngazifundisa ukuvuka ngesikhathi esithile, ngigqoke, ngiphuze inkomishi yekhofi futhi ngiyoshaywa umoya nenja,” kusho uJennifer Martin.

2. Ukhathazeke kakhulu ngezinkinga zomhlaba

"Ubhubhane, ukungazinzi emhlabeni, inkinga yezezimali - konke lokhu akusizi ukuzola. Kusekupheleni kosuku lapho sivame ukucabanga ngezinkinga zomhlaba,” kuchaza uJennifer Martin.

Okufanele ngikwenze: Funda okuthile okulula nokujabulisayo isigamu sehora noma ihora ngaphambi kokulala - lokhu kuzokusiza ukukuphazamisa emicabangweni enzima. Futhi cisha wonke ama-electronics.

“Uma kunzima kuwe ukubeka i-smartphone yakho kude, okungenani ungazifundi izindaba. Ngokwesibonelo, ungakwazi ukuphenya izithombe ezibuyisa izinkumbulo ezimnandi,” kutusa uMartin.

3. Usebenza kakhulu (noma endaweni engafanele)

Odokotela batusa ukusebenzisa igumbi lokulala kuphela ngokulala nokusondelana, kodwa maduzane, ngenxa yokuthandwa komsebenzi okude, leli gumbi, njengendawo kuphela efanelekile, laqala ukusebenza njengehhovisi. Ngenxa yalokhu, kungase kube nzima ngokwengqondo ukuthi sisuke emsebenzini siye ekuphumuleni - silele embhedeni, siqhubeka sicabanga ngezinsuku zokugcina kanye nezinye izinkinga zomsebenzi.

Okufanele ngikwenze: Uma kufanele usebenze ekamelweni, okungenani ungakwenzi embhedeni. Zama ukusebenza etafuleni kuphela. Lokhu kuzosiza ngokwengqondo ukwehlukanisa umbhede “endaweni yokusebenza,” kuchaza uSanjay Patel.

4. Usebenzisa kabi amaphilisi okulala noma utshwala ukuze usize ulale.

“Kulungile uma uke uphuze amaphilisi okulala athambile esitolo. Kodwa uma uzisebenzisa njalo, uvala inkinga kuphela, ungayixazululi. Kuyafana nangotshwala: kungakusiza ukuthi ulale, kodwa ngemva kwamahora ambalwa, umphumela wawo uyaphela futhi uvuke futhi phakathi kwamabili. Ngaphezu kwalokho, utshwala bungabhebhethekisa ukuphazamiseka okuthile - isibonelo, i-apnea yokulala (ukuyeka ukuphefumula lapho ulele)," kusho uSanjay Patel.

Okufanele ngikwenze: Zama ukwelashwa kokuziphatha kwengqondo. Ngokusebenzisana nomelaphi, ungaphinde uvakashele izimo zengqondo ezingafanele, ufunde amasu okuphumula, futhi unciphise ukucindezeleka okuphazamisa ukulala kwakho.

Sinini isikhathi sokubonana nochwepheshe?

Ngisho noma i-malaise nokuntuleka kokulala akubonakali njengezinkinga ezinkulu kuwe, kodwa embuzweni othi "Uzizwa kanjani?" Uma ujahe ukuphendula ngokuthi “Kulungile”, kunezimo ezithile ezibonisa ukuthi udinga usizo lukamelaphi:

• Uma izinkinga zokulala zikuvimbela ukuba uphile impilo egcwele
• Uma zingamahlalakhona - zenzeka izikhathi ezingaphezu kwezintathu ngesonto izinyanga ezintathu
• Uma ulala kalula kodwa ngokuvamile uvuka phakathi nobusuku futhi ungakwazi ukuphinde ulale