Iimfihlo zobuthongo obunzulu kunye nezigaba zayo

Ubuthongo obunzulu yenye yezinto ezibalulekileyo zobuhle kunye neemfihlo zobomi obunempilo.Ihlabathi libhiyozelwa ngomhla we-17 kaMatshi rhoqo ngonyaka.

USuku lokuLala lweHlabathi sisiganeko sonyaka esiququzelelwa yiKomiti yoSuku lokuLala lweHlabathi

Idityaniswe ne-World Sleep Association ukususela ngo-2008, ngenjongo yokwazisa ngokubaluleka kokulala kunye neendlela zokuthintela ukuphazamiseka kokulala kunye nokuphazamiseka kokulala.

ukhathazwa ngabantu abaninzi emhlabeni jikelele. Ukulala kudlula kwizigaba ezininzi, kwaye inqanaba ngalinye lifuna imizuzu eliqela ukufikelela.

Ngoko ngoSuku lokuLala lweHlabathi Isigaba Ukulala kunye neengcebiso ezibaluleke kakhulu zokufumana ubuthongo obuhle kwimpilo

Ngcono ngokwasengqondweni nasemzimbeni.

Umjikelo wokulala uqala ngenqanaba lokuqala xa umzimba wakho uqalisa ukukhululeka, yaye abantu badla ngokuba neentshukumo zamehlo ezicothayo, eziqengqelekayo

Okanye i-jerks ngequbuliso, ukuxhuzula kwemisipha, okanye ukuziva bewa ngeli nqanaba, okubangela ukuba bavuke ngokulula.

Ngeli nqanaba, amehlo akho aya kuyeka ukucotha, ukubetha kwentliziyo yakho kuyacotha, kwaye nobushushu bomzimba wakho buya kuqalisa ukuhla.

Izihlunu zakho nazo ziqala ukuhlangana kwaye ziphumle njengoko uwela nzulu ebuthongweni.

Inqanaba lesithathu kuxa kusenzeka ubuthongo obunzulu, yaye ebudeni beli nqanaba amaza obuchopho bakho acotha aze atshintshe

Ukuya kumaza e-delta, okwenza kube nzima ukukuvusa, kwaye eli nqanaba libaluleke kakhulu kuba linqanaba lokubuyisela umzimba.

Ngesi sihlandlo umzimba wakho ulungisa uze ukhulise izicwili, womeleza inkqubo yomzimba yokuzikhusela, yaye wakhe amathambo nezihlunu.

Inqanaba lokugqibela lokulala kukulala kwe-REM, elona nqanaba linzulu lokulala, apho ingqondo yakho isebenza ngakumbi ngokukunceda.

Ekwenzeni iinkumbulo kunye namava amaphupha afana nenyaniso, kwaye ngeli nqanaba ukuphefumla kwakho, ukubetha kwentliziyo kunye neentshukumo zamehlo ziyakhawuleza, kwaye uxinzelelo lwegazi lwakho luyenyuka.

Ubuthongo obunzulu ligama elisetyenziselwa ukuchaza inqanaba lesithathu nelesine lokulala

Ukubetha kwentliziyo kunye nokuphefumla kokona kusezantsi, amaza obuchopho acotha, kwaye amehlo akho nezihlunu ziyaphumla.

Ungena kwisigaba "sokubuyisela" sokulala ngenxa yokuba umzimba wakho usebenza ukulungisa izicubu kunye nokuqinisa amajoni akho omzimba. Ukulala kwe-REM kwenzeka kwisigaba sobuthongo obunzulu xa ingqondo ibumba ulwazi kwaye ilugcine kwinkumbulo yexesha elide lomntu.

Ikwanceda ukonyusa iikhemikhali zokuziva ulungile njenge-serotonin. Yaye ukuba akukhange ulale ubuthongo obunzulu, usenokuvuka unesiyezi yaye udandathekile.

Usenokutyeba kwaye ube nobunzima bokunikela ingqalelo. Ubuthongo obunzulu abubalulekanga kuphela kumzimba nengqondo, kodwa nakumgangatho wobomi bakho bubonke. Njengoko sikhula, inani leeyure zobuthongo obunzulu esizifumanayo ngobusuku ngabunye liyancipha, kuba imizimba yethu ikhule ngokupheleleyo kwaye asifuni kwa iiyure zokulala ezifanayo ezifunwa ngabantwana ukuze bakhule.

Kukho iingcebiso ezikunceda ukuba ulale ubuthongo obunzulu rhoqo ebusuku, ngakumbi oku kulandelayo:

Abantu abenza umthambo emini badla ngokulala ngokukhawuleza kunabo bangazilolongi kwaphela.

Abaphandi baye bafumanisa ukuba abo basebenzisa imizuzu eyi-150 ngeveki banethuba eliphindwe kabini lokufumana isifo seswekile

Lala kamnandi. Kodwa qiniseka ukuba uyakuphepha ukuzilolonga kakhulu kanye phambi kokuba ulale, njengoko kunokunyusa izinga lokubetha kwentliziyo yakho, nto leyo ekhokelela ekuphazamisekeni kokulala.

Ukutya okunempilo akuncedi kuphela ukunciphisa umzimba, kodwa kuchaphazela nomgangatho wokulala owufumanayo.

Uphononongo lubonise ukuba ukutya okuninzi kwefiber kunokukhokelela ekuchitheni ixesha elininzi kwinqanaba lokulala okunzulu, ke qiniseka ukuba ngexesha lemini ukongeza ifayibha kwisidlo sakho semihla ngemihla.

Icaffeine sisikhuthazi esinokwenza kube nzima ukuba ulale uze ulale.Olunye uhlolisiso lwafumanisa ukuba ukusebenzisa icaffeine kwiiyure ezisixhenxe ngaphambi kokuba ulale kunciphisa umlinganiselo wokulala ngeyure enye ubusuku ngabunye.

Ngoko ke, kungcono ukusela nje amanzi, iti, kunye nezinye iziselo decaffeinated, kwaye ezinye iziselo ezifana nobisi olufudumeleyo kunye chamomile kunokunceda ukuvuselela ubuthongo.

Ukuxinezeleka kosuku lomsebenzi oxakekileyo okanye emva kwemini enzima kunye nabantwana kunokukwenza kube nzima ukuthulisa ingqondo yakho kwaye ubambe ubuthongo, kodwa ukudala ixesha lokulala lobuqu kunokunceda umzimba wakho uphumle kwaye uyeke ukuxhalaba okwakuphambi kwayo.

Ixesha lokulala: Ixesha lokulala kufuneka libe naphi na ukusuka kwimizuzu engama-30 ukuya kuma-60.

Isitshixo ekufumaneni ubuthongo obuvakalayo kukugcina inkqubo yakho ingaguquguquki ubusuku ngabunye, njengoko oku kunceda ingqondo yakho inxulumanise inkqubo kunye nokulala kwaye ikulungiselele usuku olulandelayo ngamandla kunye namandla.

Isandi sidlala indima ebaluleke kakhulu ekukwazini ukulala kwaye uhlale ulele, ngoko ke ukuba uhlala entliziyweni yesixeko

Okanye unabamelwane abangxolayo, sebenzisa ingxolo emhlophe ukuvala nasiphi na isandi esinokukuthintela ukozela okanye ukuhlala ulele.

Kwaye abo bafuna ukwandisa iiyure zokulala nzulu banokuzuza ngokumamela ingxolo epinki, emele izandi ezizolileyo zendalo ezifana nemvula eqhubekayo okanye ukuntlitheka kwamaza elunxwemeni.

Ukuba unengxaki yokulala kwaye uchitha ixesha elininzi ebhedini uvukile ubusuku ngabunye, umgaqo wekota unokukunceda ukuba ulale.Ukuba akukwazi kulala kwisithuba esimalunga nemizuzu eli-15 yokulala

Zama ukuphuma ebhedini, ukuya kwelinye igumbi, kwaye wenze isiqhelo sokuphumla okanye wenze umsebenzi olula njengokufunda de uzive ukozela kwakhona.