Okuqukethwe
Ama-greats amaningi ayevame ukuthatha isihlwathi emini - kuhlanganise uNapoleon, u-Edison, u-Einstein noChurchill. Kufanele silandele isibonelo sabo - ukulala okufushane kwandisa umkhiqizo.
Kwesinye isikhathi phakathi nosuku amehlo ayanamathelana. Siqala ukugoqa, kepha silwa nokulala ngamandla ethu onke, noma ngabe kukhona ithuba lokucambalala: phela, udinga ukulala ebusuku. Okungenani kunjalo emasikweni ethu.
isidingo semvelo
Kodwa amaShayina angakwazi ukuthatha isihlwathi khona kanye emsebenzini. Ukulala kwasemini kuyinto evamile kubahlali bamazwe amaningi, kusukela eNdiya kuya eSpain. Futhi mhlawumbe baseduze nemvelo yabo ngalo mqondo. UJim Horne, umqondisi we-Institute for Sleep Research e-Loughborough University (UK), ukholelwa ukuthi abantu bahlelwa ngokuziphendukela kwemvelo ukuthi balale isikhashana emini futhi ebusuku. UJonathan Friedman, umqondisi we-Texas Brain Institute, uyaqhubeka: “Kunobufakazi obungokwesayensi obukhulayo bokuthi ukulala, ngisho nokufushane kakhulu, kuyathuthukisa ukusebenza kwengqondo. Mhlawumbe, ngokuhamba kwesikhathi, sizofunda ukuyisebenzisa ngokucophelela ukuze senze ubuchopho bethu busebenze ngendlela ephumelelayo.
Kungcono ufunde izinto ezintsha
Isazi sokusebenza kwengqondo sase-University of California uMatthew Walker sithi: “Ukulala emini kuyindlela ecacile yokugcina inkumbulo yesikhashana, ngemva kwalokho ingqondo isuke isilungele ukwamukela nokugcina ukwaziswa okusha. Ngaphansi kobuholi bakhe, kwenziwa ucwaningo lapho abantu abasha abaphile kahle abangama-39 babambe iqhaza. Babehlukaniswa ngamaqembu ama-2: abanye kwakudingeka bathathe isihlwathi emini, kanti abanye babephapheme usuku lonke. Phakathi nokuhlolwa, kwakudingeka baqedele imisebenzi eyayidinga ukubamba ngekhanda inani elikhulu lolwazi.
Ukulala kwasemini kuthinta ukusebenza kwengxenye yobuchopho edlala indima ebalulekile ekususeni ulwazi olusuka enkumbulweni yesikhashana luyise enkumbulweni yesikhathi eside.
Bathola umsebenzi wabo wokuqala emini, kwathi ngo-2 ntambama, abahlanganyeli beqembu lokuqala balala ihora nesigamu, kwathi ngo-6 ntambama womabili amaqembu athola omunye umsebenzi. Kuvele ukuthi labo abalala emini babhekana kangcono nomsebenzi wakusihlwa kunalabo abaphapheme. Ngaphezu kwalokho, leli qembu lenze kangcono kusihlwa kunasemini.
U-Matthew Walker ukholelwa ukuthi ukulala kwasemini kuthinta i-hippocampus, indawo yobuchopho edlala indima ebalulekile ekususeni ulwazi olusuka enkumbulweni yesikhashana luyise enkumbulweni yesikhathi eside. I-Walker iyifanisa nebhokisi lokungenayo le-imeyili elichichimayo elingasakwazi ukuthola izinhlamvu ezintsha. Ukulala kwasemini kusula “ibhokisi leposi” lethu cishe ihora, ngemva kwalokho siphinde sikwazi ukubona izingxenye ezintsha zolwazi.
U-Andrey Medvedev, UProfesa Ohlangene eYunivesithi yaseGeorgetown, ubonise ukuthi phakathi nokulala okuncane kwemini, umsebenzi we-hemisphere elungile, obhekene nokudala, uphakeme kakhulu kunokwesobunxele. Lokhu kwenzeka kokubili kwesokunxele kanye righties. I-hemisphere efanele ithatha indima "yokuhlanza", ukuhlela nokugcina ulwazi. Ngakho, ukulala okuncane emini kusisiza ukuba sikhumbule kangcono ukwaziswa esikutholile.
Kanjani "ngokufanele" ukuthatha isihlwathi
Nakhu okushiwo umuntu olalayo e-Salk Institute for Biological Research e-California, umbhali wencwadi ethi Lala Phakathi Nosuku, Ishintsha Impilo Yakho!1 USara C. Mednick
Ungaguquguquki. Khetha isikhathi esifanelana nawe sokulala emini (ngokufanelekile - kusuka emahoreni ayi-13 kuye kwayi-15) futhi unamathele kulolu hlobo lohlelo.
Ungalali isikhathi eside. Setha i-alamu okungenani imizuzu engama-30. Uma ulala isikhathi eside, uzozizwa ucindezelekile.
Lala ebumnyameni. Vala amakhethini noma ufake imaski yokulala ukuze ulale ngokushesha.
Thatha ikhava. Ngisho noma igumbi lifudumele, uma kwenzeka, beka ingubo eduze ukuze uvale lapho ubanda. Phela, ngesikhathi sokulala izinga lokushisa lomzimba liyehla.
Ngemininingwane, bheka lifehack.org
1 S. Mednick «Thatha Isithongwana! Shintsha Impilo Yakho» (Inkampani Yokushicilela Yabasebenzi, 2006).