Nawa amanye amathiphu akhuthaza ukulala. Izinto ezibalulwe ngenhla eziyingozi kufanele zigwenywe ngangokunokwenzeka.

Zivocavoce imizuzu engama-20 kuye kwengama-30 ngosuku

- Abantu abazivocavoca njalo, ngisho nangokusesilinganisweni, balala kangcono kunabanye. Ucwaningo olwenziwa eNyuvesi yaseStanford (eCalifornia) lubonise ukuthi abantu abadala abaneminyaka engu-50 kuya kwengu-76 abanobuthongo obusesilinganisweni bangathuthukisa izinga lokulala kwabo ngokuzivivinya njalo. ukuqina umzimba isilinganiso⁴. Izifundo ezisebenzayo zalala ngokushesha okuphindwe kabili kunalezo ezizihlalele futhi zilala amahora angu-2 ngaphezulu ubusuku ngabunye.

– Nokho, abantu abaningi balala kancane uma bezivocavoca ngamandla ngaphansi kwamahora amabili kuya kwayi-2 ngaphambi kokulala.

Hlela igumbi lokulala ukuze ukhuthaze ukulala

– Lala on a umatilasi omuhle futhi ku igumbi elimnyama isiza ukulala.

- Edolobheni, ungasebenzisa amakhethini noma amakhethini ukuze unqamule imisebe yokukhanya yangaphandle, kungakhathaliseki ukuthi ilukhuni kangakanani (leyo evela ezibani zomgwaqo, isibonelo). Ukukhanya kusebenza ngqo ku-pituitary gland, indlala enomthelela omkhulu ewashini lomzimba. Igumbi elikhanya kakhulu noma elimnyama kakhulu liphazamisa inqubo yokuvuka.

– Uma kudingekile, the umsindo indawo ezungezile ngokuhlela amakamelo okulala emakamelweni athule kakhulu endlu noma ngokuvala umsindo ezindongeni, ophahleni naphansi. Ungasebenzisa futhi ama-earplugs kalula.

- Abanye abantu balala kangcono uma kunomsindo wangemuva ongaguquki (ofana nowefeni), ovala imisindo ephezulu evela ngaphandle.

- Kuyancomeka ukuthi uqinisekise ukuthi, ebusuku, i lokushisa wekamelo lokulala lingaphansi kancane kwezinga lokushisa lasemini, futhi nokufaka umoya ekamelweni kahle. Ngokuvamile sincoma izinga lokushisa elilinganiselwa ku-18 ° C.

Naka ukudla kwakusihlwa

– Yidla ngezikhathi ezijwayelekile.

- Gwema ukudla ebusuku kakhulu ngoba ukugaya kukugcina uphapheme. Lesi seluleko siba sibaluleke kakhulu ngokukhula, njengoba ukugaya kwenzeka kancane kancane.

– Yidla ukudla okulula, okubabayo kancane esidlweni sakusihlwa, okukhuthaza ukulala. Ukuze unxephezele, yiba nesidlo sasekuseni esikhudlwana nesidlo sakusihlwa. Izidlo zakusihlwa ezinothile zisiza ekuhlukaniseni ubuthongo, ikakhulukazi uma ziniselwe kahle.

– Isidlo sakusihlwa esigcwele ama-carbohydrates kanye namaprotheni aphansi sinomthelela ekulaleni kahle ngokuvuselela ukukhiqizwa kwamahomoni ama-2 ahilelekile ebuthongweni: i-melatonin ne-serotonin.

Bona iseluleko sikachwepheshe wezokudla u-Hélène Baribeau: Ukuqwasha nokudla emibuzweni engu-7.

Ukugwema ukusetshenziswa kwezikhuthazi

- Phakathi namahora ambalwa ngaphambi kokulala, gwema ukudla izinto ezivuselelayo, njengekhofi, itiye, ushokoledi, i-nicotine noma i-colas. Ngokuvamile, kunconywa ukuthi ungathathi izinkomishi zekhofi ezingaphezu kwezingu-2 noma ezi-3 ngosuku. Yize bephuza ikhofi elilodwa kuphela amahora ambalwa ngaphambi kokulala, abanye abantu bayazwela kakhulu caffeine, ngeke akwazi ukuvala iso ebusuku.

– Gada amalebula we izidakamizwa kudliwe. Bheka izikhuthazi, njenge-pseudoephedrine. Buza usokhemisi wakho uma ungabaza.

Nethezeka ngaphambi kokulala

– Ezinye izinqubo aziphumulele ingakusiza ulale. Ukuphumula komzimba nengqondo kusiza ukushelela ezingalweni zikaMorpheus.

- Emahoreni angaphambi kokulala, gxila emisebenzini ezolile edinga amandla amancane: ukuhamba emoyeni omusha, ukuma okumbalwa kwe-yoga, ukufunda okuncane noma ukuphumula, ukugeza, ukubhucunga umzimba, ukuzindla, njll.

- Umculo omnandi, ukufunda okukhuthazayo noma izithombe eziphakamisayo zingcono kunencwadi yezindaba noma imuvi enodlame.

Khomba ukwenza njalo

- Zama uku vuka ngesikhathi esifanayo njalo ekuseni, ngisho nangezinsuku zokuphumula. Lokhu kusiza ukulawula iwashi lebhayoloji futhi kwenza kube lula ukulala kusihlwa.

Ukuze uthole imininingwane eyengeziwe ngakho konke okuhlobene nokulala, bheka ifayela lethu elikhulu Ingabe ulale kahle?

IPascastportSanté.net podcast inikeza ukuzindla, ukuphumula, ukuphumula nokubukwa ongakulanda mahhala ngokuchofoza kuZindla nokunye okuningi.