Ukulala yinxalenye ebalulekileyo yayo nayiphi na indlela yokuphila enempilo. Xa umzimba wakho ungalali ngokwaneleyo , kunokukhokelela kwingxaki yokugxila, kunokuchaphazela imemori yakho kunye nokunye. Yiyo loo nto ukufumana iliso elivale ngokwaneleyo kubalulekile. Kodwa ngaphandle kwesixa sokulala osifumanayo (i-FYI kubantu abadala, iiyure ezisixhenxe ukuya kwezilithoba yimali ecetyiswayo yi-Sleep Foundation ), umgangatho wobuthongo bakho nawo ubalulekile. Kwaye enye into enokuchaphazela umgangatho wokulala kwakho kukutya kwakho.
Izakhamzimba ezi-5 onokuzitya ukuze ulale ngcono-kwaye ungazibandakanya njani ekutyeni kwakho.
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Ndafikelela kwiingcali zobuthongo ezintathu eziye zaqaphela ukuba impembelelo yokutya kumgangatho wokuvala amehlo ininzi malunga nento oyenzayo musa yidlani, nisele, njengoko nenza ngako; Qhubeka ufunde ukuze ufunde malunga nokutya okuhlanu okunokuchaphazela kakubi ukulala kwakho.
Oko Ndakwenza Iveki enye Ndilala ngconoIcaffeine
Oku kuyaphikiswa i oyena nobangela xa kufikwa kubuthongo obugwenxa. Okokuqala, isivuseleli—molo! Ngaphezu koko, uphando lubonisa ukuba i-caffeine iyayicinezela imveliso ye-melatonin kwaye ivimbela i-receptors kwikhemikhali ebizwa ngokuba yi-adenosine, eyenza ukulala-zombini zinokuchaphazela kakubi umgangatho wokulala kunye nobuninzi. A Ijenali yezonyango zokulala zeklinikhi funda wafumanisa ukuba ukusela i-400 mg ye-caffeine (elingana nekofu enye ye-venti Starbucks) kwiiyure ezintandathu ngaphambi kokulala kuphazamisa kakhulu ukulala kwabathathi-nxaxheba xa kuthelekiswa ne-placebo-ukunciphisa ubude bexesha ngaphezu kweyure. I-caffeine iphinda ijikeleze emzimbeni wakho ixesha elide emva kokuba uphuze ikofu yakho yasekuseni. Inomndilili wesiqingatha sobomi malunga neeyure ezintlanu, kodwa inokuya kuthi ga kwiiyure ezili-10, okuthetha ukuba ukuba unekomityi yejoe ngentsimbi yesi-3 ntambama, isiqingatha saloo caffeine siya kuhlala sikwinkqubo yakho ngo-8 p.m. okanye kamva. Ngoko uMichael Breus, Ph.D., omnye woogqirha bokulala belizwe kunye nogxa we-American Academy of Sleep Medicine, ucebisa ukuba unqande ukuthatha kwakho i-caffeine nge-2 p.m. ukuqinisekisa ukuba isusiwe ngexesha ufuna ukubetha i-hay.
Mcdonalds vs ukumkani burger
Utywala
'Abantu abaninzi basela utywala kuba becinga ukuba buya kubanceda balale,' utsho uFrank Scheer, Ph.D., unjingalwazi wezamayeza kwiSikolo sezoNyango saseHarvard kunye nomlawuli weNkqubo yezoNyango lweChronobiology eBrigham kunye neSibhedlele sabaseTyhini eBoston. 'Kodwa nangona kunokunceda ukuba balale ngokukhawuleza, umgangatho wokulala uya kuba ngaphantsi.' Ingxaki kukuba xa i-booze iphelile, inento echasene nefuthe le-sedative-ukuphazamisa ubuthongo bakho emva kobusuku kunye nokunciphisa ubuninzi bexesha le-REM oyifumanayo (inqanaba elihambelana nokufunda, imemori kunye nomoya). 'Utywala buphantse buwacime ngokupheleleyo izigaba ze-3 kunye ne-4 zokulala, ezibophelelwe ekusebenzeni komzimba kunye nengqondo,' utsho uBreus. Kwaye okukhona kukho ii-cocktails ezininzi, kokukhona kuya kusiba mbi. Icebiso lakhe: Namathela kwisiselo esinye okanye ezibini uze uyeke ukusela kwiiyure ezintathu ngaphambi kokuba ulale.
Oku kukutya okuku-#1 kokuLala okuNgcono, ngokutsho kukaGqirha wokutyaIswekile
Ukutya okuphezulu kwiswekile kunye nezinye ii-carbs ezilula ziye zadibaniswa nokulula, ukulala okungaphantsi kokubuyisela kunye nokuvuka okuphakathi kobusuku, ngokutsho kophando olwenziwa nguMarie-Pierre St-Onge, Ph.D., unjingalwazi onxulumene nesondlo. iyeza kwiYunivesithi yase-Columbia kunye nomlawuli we-Columbia ye-Irving Medical Centre yokulala yeZiko lokuGqwesa. 'Iinkqubo azicacanga ngokupheleleyo, kodwa i-spikes kunye nokwehla ngokukhawuleza kumanqanaba eswekile yegazi kunokuphazamisa ubuthongo,' utsho. Ukutya iswekile eninzi nako kunokubangela ukudumba, kwaye obunye ubungqina bubonisa ukuba oku kunokulahla iwotshi yakho yangaphakathi yomzimba.
ikeyisi usisi lisa ukwehla kobunzima
Amafutha aGqithileyo
Ulingo lwezonyango olufanayo oluye lwafaka iswekile njengotshaba lokulala lukwafumanise ukuba abathathi-nxaxheba abatye izidlo eziphezulu kumafutha ahleliyo bachitha ixesha elincinci kubuthongo obucothayo-uhlobo 'lokubuyisela kunye nokubuyisela'. U-St-Onge uthi ukudumba kunokuba sesinye sezizathu apha, ngokunjalo.
Ukudumba Kusenokuba Sisizathu Sokuba Ungalali—Nantsi Into Omawuyenze NgayoUkutya okuneziqholo
Olunye uphando oluncinci olupapashwe kwi Ijenali yeHlabathi yePsychophysiology bafumanisa ukuba ukutya iTabasco okanye isardadi kunye nesidlo sangokuhlwa kwenza kube nzima ukuba abathathi-nxaxheba balale kwaye banciphise ubuninzi bezinto abazifumanayo, ngokunjalo. Ukutya okutshisayo kunokunyusa ubushushu bomzimba wakho-obuhlala buhamba ngamadigri amaninzi ebusuku-kwaye buthintele ubuthongo. Kwaye, banokukwenza ukuba uthandeke ngakumbi kwi-asidi reflux, engabangeli ukulala ngokuthula.
