Ingakanani umntu kufuneka alele - iiyure ezisibhozo ezandleni zikaMorpheus? Lo mgangatho uphakanyiswa oogqirha emzimbeni wethu. Baxwayisa ukuba ukungazihoxisi iziphakamiso kunokukhokelela ekudakaleni kwemizwa kunye nempilo. Nangona kunjalo, iziphumo zophando olusandul 'utsha lwezenzululwazi zaseMerika zaseYunivesithi yaseCalifornia, ziyamangalisa.
Babona amawaka ezigulane. Iqela elinye labantu lalala ukusuka ku-5.5 ukuya kwii-7.5 iiyure. Okwesibini - ngaphezulu kweeyure eziyi-8. Kwavela ukuba abantu abalala kwiiyure ezili-8 okanye ngaphezulu abavumi ukuvuyisa baze baphumule. Isiphelo: kungakhathaliseki ukuba baninzi abantu abalele, umgangatho wobuthongo ubalulekile! Ngokuqhelekileyo ubuthongo obutshanje kodwa obuqinileyo lunokumnceda umntu ngaphezu kobusuku obude, obungenasiphelo. Kuyabonakala ngathi iphupha lesibhozo iholide likhanselwa? Akunjalo. Kuchanekile ngakumbi ukutsho ukuba ubusuku obuthile bokulala abuvunyelwe. Kodwa iya kuba yintoni emzimbeni wethu ukuba ungalala rhoqo?
Ukuba ulala ezimbini iiyure ngaphantsi:
Ubuchopho: Ukufunda kolwazi olutsha lubuhlungu. Umzekelo, amagama, amagama, iinombolo zefowuni. Umntu uyabacaphukisa. Uphando lweengcali kwiYunivesithi yaseHarvard lubonisa ukuba phakathi kweeyure zesi-7 kunye ne-8 zokulala, i-brain neurons "ithatha" ulwazi oluqokelelwa ngalolo suku kwimemori yesikhashana. Ukuba, ngokomzekelo, namhlanje uhamba kwiiklasi ngesiNgesi, uze "ulale" ubusuku bonke, ngoko yonke into oyifunayo ngosuku olulandelayo ngesiNgesi uya kululibala ngokukhuselekileyo.
IQumrhu: Ukuba awuyi kulala iiyure ezimbini ubusuku bonke, umzimba uya kuba yingozi kakhulu. Kwakhona kukhona ukwanda kwentlanzi, ngoko ukulala ngokugcwele kubaluleke kakhulu ekudleni.
Yintoni endiyenzayo ? Zama ukulala ngokwaneleyo ngeveki. Unokuphinda uthathe i-nap emini. Ukuba ulala iiyure ezintathu ngosuku, into leyo. Musa ukwethuka xa kuvela ukuba udinga ezintandathu kuneeyure ezisibhozo zokulala. Abanye abantu balele ngaphantsi ngenxa yokuba basebenze ngaphantsi. Ukuba unomhla, ungalala ngaphantsi.
Ukuba ulala ngeeyure ezingama-4:
Ubuchopho: Kwiingqondo, imiphumo ibe yingozi kakhulu. Umntu uqala ukubandezeleka ngokulahlekelwa okungalindelekanga kokuqhelaniswa. Oku kungenxa yokuba ukungabikho kokulala kunciphisa imemori yesikhashana. Olunye uphawu lubangela ukuphelelwa ngumonde kunye nomoya oncomekayo (ngenxa yokungabi nalutho lwe-serotonin, ukubonelela ngolonwabo).
Ibhunga: Emva kweentsuku eziliqela kunye nolawulo lokulala, iziphumo zoviwo lweentombazana eziselula ziza kuba zizinto zamantombazana amadala. Oku kuboniswa ngongcinezelo wokunyusa, ukunyuka kwe-glucose level (leyo iya kuhlahlela ngokuphawulekayo, njengoko kwimeko yesifo sikashukela). Ngokumalunga nalokhu, umngcipheko wezifo ze-cardiovascular, ikakhulukazi, i-infyoction ye-myocardial, iyanda. Kuza kuqala kubonakale ukuphakama kwindlala, eya kuthi ithatyathelwe indawo ngokuchithwa kokutya. Ekubeni ukuvalwa kwe-cortisol - i-hormone yesidlo - kuya kuvinjelwa.
Yintoni endiyenzayo? Ukuba ngaba unesizathu esinyanzela ukuba ulale, qala ukuthatha u-1 mg we-vitamin C imihla ngemihla. Oku kuya kuvuselela isistim somzimba. Phuza amanzi amaninzi ukugcina umzimba wakho uhle kakuhle. Ungaphuzi ikhofi okanye i-cola emva kwe-2 ntambama. I-caffeine inokukunceda uhlakulele ixesha elifutshane nje. Kodwa ngokuhlwa, "uhluma" ukuphulwa kokulala. Ukongezelela, kubangela uxinzelelo olongezelelweyo kwintliziyo esele ibuthathaka.
Ukuba awuzange ulale:
Ubunzima: Ngokuqhelekileyo, umntu ufumana ukukhathala. Unobungozi bememori. Akakwazi ukumelana nokukhwela. Nangona kunjalo, ukuba intombi yakho ihlala ihlaselwa, oku akuthethi ukuba akazange alale ubusuku bonke. Ngokwenziwe uphando oluqhutywe kwiYunivesithi yasePennsylvania, ngokuphindaphindiweyo ukunyuka ekuseni nabo bantu balala kuphela iiyure ezine ukuya kwezi-6. Kwakhona babonakala bekhathele yonke imini.
Ibhunga: Umntu uba ngaphantsi kwelo xesha. Kwaye, ngokoqobo! Inani leeseli linciphisa. Kwaye abanako ukubuyela ngokukhawuleza, kuba bahlaziywa kuphela ngexesha lokulala. Ukuba awuzange ulale, uya kuziva uzixhamle kwaye ukhulelwe, njengoko umzimba uhlala ugcina amanzi. Uya kuba nomsindo ngokugqithiseleyo kwaye wuleke uhlaselwe yinto ephosakeleyo. Ngokusoloko singalali ubusuku kwixesha elide kuyingozi kakhulu. Ukuxhatshazwa komzimba kwehla ngokukhawuleza. Uya kuba nobuthathaka obuninzi, isifo senhliziyo kunye nokuxinezeleka.
Yintoni endiyenzayo? Ukuba uyazi ukuba avuki ebusuku, zama ukulala ebusuku ngelilanga okanye ngokuhlwa. Ubuthongo obufutshane bemini buhle kunento. Zama ukuqhuba imoto. Emva kweeyure ezili-17 ngaphandle kokulala, isantya sokuphendula sinokuphuza emva kokusela utywala obuninzi. Yithatha ixesha lokuphumla usuku xa kwenzeka ukuba ungalali ebusuku. Umzekelo, malunga nokuzalwa komntwana.
Indlela yokuphucula umgangatho wobuthongo?
Okokuqala: Musa ukucwangcisa imisebenzi emininzi emini. Awukwazi ukwenza konke, ngoko uya ku soyika. Kwaye ngenxa yoko - ukulala.
Okwesibini: Yenza uludwe lwemiba engaphendululwa ngokuhlwa. Ngoko akufanele uphakamise ebusuku, ukhathazeke kukuba ukhohliwe into.
Okwesithathu: Thatha uhambo lokuphumla ngelilanga. Emsebenzini, ungabi luvila ukuba uchithe imizuzwana engamaxabiso angama-60 ukuvuka esihlalweni, welula, uvule iwindi uze uvuselele igumbi.
Okwesine: Yiba neengqiqo - "Ukuhlakulela ukucinga" kubangela uxinzelelo oluqhubekayo.
Okwesithandathu: Phuza amanzi amaninzi.
Eyesithandathu: Yiya kwimidlalo. Ngombulelo kumsebenzi wokwenyama, ubuthongo buya kufika ngokukhawuleza, kwaye buya kuhlala ixesha elide.
Ngesixhenxe: Yiya kulala ngaphambi kobusuku bobusuku. Ngokukhawuleza ulala phantsi, imikhosi engaphezulu iya kubuyiselwa. Emva koko, sisazi ukuba umntu ulala kangakanani.
Okwesibhozo: Phonsa iTV ukusuka kwigumbi lokulala.