Usuku Lomhlaba Lokulala lwango-2021: Amathiphu angu-XNUMX okuthola ukulala ngokwanele

Iningi lethu cishe alikaze lizwe ngomqondo waseSweden we-lagom; Yigama elisho ukwanela, futhi empeleni ligxile ekuzuzeni ukulingana ezimpilweni zethu. Ngokusheshisa kwempilo yesimanje okusiphoqa ukuthi sichithe isikhathi esiningi phambi kwezikrini zethu zeselula, kubaluleke kakhulu kunangaphambili ukuzuza ukulinganisela nokubuyela ezindleleni zokuphila ezilula. Ikakhulukazi lawo abaseSweden abonise ukuthi ayasebenza futhi aphumelelayo.

 

Nakuba umuntu ovamile echitha iminyaka engaba ngu-26 yokuphila kwakhe elele, okulingana nezinsuku ezingu-9490 227760 noma amahora angu-7 XNUMX, singase sikhohlwe iqiniso lokuthi sichitha iminyaka engaba ngu-XNUMX yokuphila kwethu sizama ukulala ngokwakho. ukucasuka kanye nokuncipha kokukhiqiza emsebenzini; Lokhu kungase kuthinte kabi impilo yengqondo nengokomzimba ngokuhamba kwesikhathi, okuholela ekuveleni kwezinkinga zempilo ezihlanganisa ukungatheleleki kahle, umfutho wegazi ophakeme, ukushintshashintsha kwemizwelo, ukucindezeleka, nokuncipha kwamakhono okuqonda.

Ngokuhambisana nokugubha Usuku Lomhlaba Lokulala, kufanele siqaphele ukubaluleka kokulala njengento ebalulekile ekugcineni impilo nokuphepha, njengoba izinga lokulala lithinta ngokuqondile izinga lempilo yethu jikelele. Ngeshwa, ukusabalala kwe-COVID-19 kwenze kwaba nzima nakakhulu ukulala ngokwanele, njengoba kufakazelwa ukwanda okungakaze kubonwe ekusesheni kwegama elithi insomnia kuGoogle ngo-2020; Lapho abantu emhlabeni wonke bebe nobunzima obukhulu bokulala ngenxa yokukhathazeka, ukwesaba ikusasa, ukunciphisa umzimba, nokuphazamiseka kwendlela yokuphila evamile ngenxa yenkinga yezempilo. Ochwepheshe babiza lesi simo ngokuthi i-coronasomia.I-Coronasomia), okusho ukuqwasha okuhambisana nesifo se-Covid-19.

Nakuba kungenzeka nganoma ubani kithi ukuba abe nezinkinga zokulala phakathi nezikhathi ezihlukahlukene zokuphila kwethu; Nokho, ngenhlanhla, lezi zinkinga zingaxazululwa ngoshintsho ezindleleni ezivamile zokuphila kanye nemikhuba enempilo ukuze kuzuzwe ukulingana okuhle.

Nawa amanye amathiphu angakusiza ukuthi usebenzise umqondo we-lagom futhi uthole ukulala okwanele okuzolile:

Chitha isikhathi esincane phambi kwezikrini

Abaningi bethu banenkinga yokulala naphezu kokusheshe balale, futhi lokhu kungase kube ngenxa yomkhuba omubi ovamile wokuphequlula omakhalekhukhwini bethu ngaphandle kwenjongo isikhathi esiningi.

Kuye kwafakazelwa ngokwesayensi ukuthi ukuchitha isikhathi eside ezikrinini zamadivayisi ahlukahlukene ngaphambi kokulala kuholela ekusebenzeni kobuchopho, ukunciphisa isivinini kanye nobude bokulala. Ukukhanya okuluhlaza okwesibhakabhaka okukhishwa ikhompuyutha nomakhalekhukhwini kuveza inkohliso yokuthi sisemini, okwehlisa amazinga e-melatonin emzimbeni, okuyihomoni yokulala ekhiqizwa umzimba ebusuku.

Lokhu akusho ukuthi kufanele siyeke ukusebenzisa izinto esizithandayo ukuze sikwazi ukulala ngokushesha, kodwa kwanele ukugwema ukusebenzisa amafoni namalaptop okungenani ihora elilodwa ngaphambi kokulala ukuze uthole imiphumela emihle. Lalela umculo oyintandokazi, funda incwadi, geza, noma thatha iseshini esheshayo yokuzindla ukuze usisize siphumule futhi silale ubuthongo obukhulu esikhundleni sokugqolozela izikrini zethu zamaselula. Kungenzeka futhi ukuthatha isinyathelo esengeziwe futhi ushaje iselula ngaphandle kwekamelo lokulala ukuze uthole umphumela omkhulu futhi ugweme ukuyisebenzisa ebusuku kakhulu.

 

Setha isikhathi sokulala esinqunyiwe

Abantu bahlukaniswe izinhlobo ezimbili, abathanda ebusuku nabavuka ekuseni. Futhi lapha kugqamisa indima yewashi lezinto eziphilayo emizimbeni yethu, elawula isikhathi sokulala nokuvuka ubusuku nemini nangezikhathi ezihlukene zosuku. Izindlela zokuphila ezingaguquki ziwukhiye wokulondoloza isigqi esivamile se-circadian. Ukulala nokuvuka ngesikhathi esimisiwe kusiza ukusetha leli washi futhi kuvumela umzimba ukuthi ulale ngokushesha nangcono. Ukuze ufinyelele lo mgomo, ungasetha iwashi ukuze uvuke futhi ulale ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto, kungakhathaliseki ukuthi ufuna kangakanani ukulala noma uhlale kuze kube sebusuku kakhulu. Ngamanye amazwi, okumele ukwenze ukulandela isimiso esilula sokulala ngokwanele ngaphandle kokungaphezulu noma ngaphansi.

Dala indawo ekahle yokulala

Indawo enethezekile futhi ezolile idlala indima ebalulekile ekusheshiseni inqubo yokulala, kanye nokulala okujulile nokuzolile ebusuku. Ngemizamo elula, ungenza izinguquko ezithile emakamelweni akho okulala ukuze uwaguqule abe indawo ekahle yokulala, njengesibonelo sabaseSweden abashisekela ukuhlela amakamelo okulala nokuwenza abe lula. Amakamelo okulala kufanele abe nemibala ezolile, abe namashidi ahlanzekile, athambile, namakhethini anombala omnyama ukuze akhululeke ngangokunokwenzeka; Futhi, ayinanto ekukhumbuza ngomsebenzi noma evuselela umsebenzi wobuchopho bakho.

Umoya esiwuphefumulayo ngesikhathi sokulala uyisici esiyinhloko esingavamile ukucatshangelwa, naphezu kokuba nomthelela omkhulu kukhwalithi yokulala. Ucwaningo lubonisa ukuthi izinga lomoya liholela ekubeni nekhwalithi engcono yokulala. Naphezu kwalokhu, umoya wasendlini ungangcoliswa ngokuphindwe kahlanu kunomoya wangaphandle ngaphandle kokuqaphela, futhi izinhlayiya ezincane nothuli emakamelweni okulala kungasenza silale ubusuku bonke.

zigcine ulungile

Inkinga ye-COVID-19 isibangele ukuba samukele ukuphila kokunganyakazi, njengoba senza iningi lemisebenzi yethu futhi sisebenzela ukude ukuze sigweme ingozi yokutheleleka, kodwa ukuntuleka kwemisebenzi yokufaneleka kungaholela ezingozini zezempilo zesikhathi eside kanye nekhwalithi yokulala ephansi.
Ucwaningo luphinde lubonise ukuthi imizuzu eyishumi nje yokuzivocavoca okulula kwansuku zonke, njengokuhamba ngezinyawo noma ukuhamba ngebhayisikili, ingaba negalelo ngempumelelo ekuthuthukiseni izinga lokulala nobude besikhathi. Ukubeka izinsuku zokuzivocavoca kuyisici esibalulekile ekutholeni ubuthongo obuhle.Ukuzivocavoca ngaphambi kokulala bekulokhu kuyimpikiswano phakathi kochwepheshe iminyaka eminingi ngenxa yendima yakho ekukhuphuleni izinga lokushisa komzimba nokusheshisa ukushaya kwenhliziyo.

Nokho, ngezinhlobo ezahlukene zomzimba, abanye baye babonisa ukuthi bayakwazi ukulala ngokushesha ngemva kokuzivocavoca. Ngakho-ke izikhathi zokuzivocavoca zixhomekeke kuwe nesigqi sakho sokujikeleza, kodwa khumbula njalo ukulandela indlela yokuphila yase-Swedish elinganiselayo futhi uhlale usebenza phakathi nosuku.