Iindlela ezingama-23 zokulala ngcono ngobu busuku

Impilo-ntle

Bamba umqamelo wakho-nge-13 kaMatshi Usuku lwehlabathi lokulala , Umnyhadala wezempilo wamazwe ngamazwe wenziwa ukukhulisa ulwazi malunga nokubaluleka kokuphumla kobusuku obuhle.

Ngaphezulu kwesithathu sabo bonke abantu abadala abafumana ngaphantsi kweeyure ezisixhenxe zokulala ezicetyiswayo ngobusuku, ngokwe Umbutho wokulala waseMelika (ASA) . Oko kungalali ngokwaneleyo kunegalelo kuzo zonke iintlobo zeengozi, kubandakanya nezo zibangelwa kukuqhuba ukozela. Yintoni egcina wonke umntu ephaphile?

Ukulala kuhlala kunikelwa ngokusekwe kwiimfuno zokuphila, kubandakanya uxanduva lomsebenzi kunye noluntu, utsho UBrandon R. Peters, MD , FAASM, ugqirha wokulala eVirginia Mason Medical Centre, kunye nombhali Ukulala Ngokungalali . Ukufika kokonwaba okungenamda kunokujongela phantsi ukulala, ngokunjalo. Ngapha koko, iingxaki zokulala zixhaphakile-kwaye zihlala zihoywa. Ngapha koko, phakathi kwe-50 kunye ne-70 yezigidi zabantu abadala base-US banengxaki yokulala, ngokwe-ASA.

Ukuba uyazibuza ukuba ungalala njani ngcono, inyathelo lokuqala kukuchonga unobangela wobusuku bakho obungazinzanga.

Kutheni ndingakwazi ukulala ebusuku?

Kukho ngaphezulu kokuphazamiseka kokulala okungama-80, ngokwe I-MedlinePlus Uncedo lwezempilo kwi-Intanethi oluqhutywa liThala leLizwe lezeMpilo. Ezimbalwa zeemeko zokulala eziphambili zibandakanya:

• Ukuphuthelwa: Ukuchazwa njengobunzima bokuwa okanye ukuhlala ulele, ukulala kukungalali kakuhle. Amashumi amathathu eepesenti abantu baseMelika babika ukungalali ixesha elifutshane ngelixa i-10% inengxelo engapheliyo, ngokwe-ASA. Kukhokelela ekukhathaleni, ukunqongophala koxinzelelo, ukuphazamiseka kwemood kunye nemveliso ephantsi, utshilo Isiseko sokulala sikaZwelonke .
• I-apnea yokulala: Abantu abangaphezu kwezigidi ezingama-22 baseMelika balala ne-apnea yokulala, ngokwe Umbutho waseMelika wokulala nokulala . Yimeko enokubanzima apho uyeke ngokufutshane ukuphefumla ngelixa ulele, ngamanye amaxesha ngenxa yokuvaleka kwindlela yomoya ephezulu. Iimpawu eziqhelekileyo zibandakanya ukukrokra okukhulu kunye nokuphefumla umoya xa ulele, okuhlala kukhokelela ekukhathaleni kwemini.
• Isifo somlenze esingazinzanga: Esi sifo senkqubo yemithambo-luvo senza umnqweno ongalawulekiyo wokuhambisa imilenze yakho xa ulele. Iimpawu zihlala zivela kwiiyure zangokuhlwa ngaphambi kokulala kwaye kunokwenzeka ngexesha lokuhlala ixesha elide (njengokuhamba imoto ende).
• Ijet lag: Abahambi abasemzini kwesi sifo sokulala sethutyana esenzeka xa iwotshi yakho yangaphakathi (okanye isingqisho se-circadian) iphazanyiswa emva kokufika kumda wexesha omtsha.
• Hypersomnia: I-narcolepsy lolona hlobo luthandwayo lwehypersomnia, iklasi yokuphazamiseka kokulala okubandakanya ukulala kakhulu emini. Esi sifo sinokukwenza ulale ngexesha elingafanelekanga, njengasemsebenzini okanye xa uqhuba.

Eminye imiba eqhelekileyo ibandakanya ukulala, ukutya ulala, izinto ezoyikisayo ebusuku, nokunye okuninzi.

Indlela yokulala ngcono kumanyathelo angama-23

Iindaba ezimnandi nguwe unako fumana ukulala okusemgangathweni, ngokuhlakulela imikhwa yokulala esempilweni, ngezi ngcebiso zilula.

1. Gcina ishedyuli yokulala.

Kuzo zonke iingcebiso zokulala onokufunda okanye uve ngazo, eyona ibalulekileyo kukunamathela kwishedyuli enye yokulala-yonke imihla, utsho UMichael J. Breus, Ph.D. , Ugqirha wokulala, ugqirha wezengqondo kunye nonozakuzaku weBhodi yeAmerican of Sleep Medicine kunye nomnye weAmerican Academy of Sleep Medicine.

Ngamanye amagama, lala kwaye uvuke ngexesha elifanayo yonke imihla, kubandakanya neempelaveki. Xa ubuthongo bunesigqi esiqhelekileyo, iwotshi yakho yebhayoloji iya kuvumelaniswa kwaye yonke eminye imisebenzi yomzimba iya kuhamba kakuhle, kubandakanya nokulala kwakho, utsho uBreus.

Mbini. Yenza isiko lokulala.

Ukuba nexesha lokulala ngaphambi kokulala kuya kubonisa umzimba wakho ukuba sele ilixesha lokulala. UBreus ucebisa ngesiqhelo ukuba alandele imikhwa yokulala esempilweni, okanye ucoceko lokulala. Cwangcisa iyure yesitshixo esisezantsi, imisebenzi yomoya, njengokunciphisa izibane, ukuba nekomityi yeti ye-chamomile, okanye ukufaka iikhrim zasebusuku.

3. Yenza into ebuthuntu.

UGqr. Peters ucebisa ukuba ubandakanye okungenani into enye yokuphumla kwisithethe sakho sangokuhlwa. Khetha into 'edikayo,' njengokufunda incwadi, ucebisa. UBreus uthi ukushicilelwa kweendaba okanye ukuthatha ibhafu efudumeleyo ngaphambi kokuba ulale kunokunciphisa uxinzelelo, olunokuthi lubeke inqanaba lokulala kamnandi ebusuku.

Zine. Vala zonke izixhobo.

Vala i-TV yakho, ikhompyuter, kunye ne-smartphone (kwaye ewe, oku kubandakanya ukukhupha izixhobo zosasazo zasekuhlaleni). UBreus ucacisa ukuba ukukhanya okuluhlaza okwesibhakabhaka okukhiphayo kunokuthintela ukuveliswa kwe-melatonin, ihomoni encedisa isingqisho somzimba wakho.

5. Khetha umqamlezo olungileyo.

Owona mqamelo uxhomekeke kwimeko yakho yokulala oyithandayo, utsho Isiseko sokulala sikaZwelonke . Umzekelo, abantu abalele ecaleni kufuneka basebenzise umqamelo oxhasa intloko, intamo kunye namagxa. Abalali besisu kufuneka bakhethe umqamelo omncinci ukugcina umqolo ngqo.

6. Nciphisa ubushushu.

Misela i-thermostat phakathi kwama-60 ukuya kuma-67 degrees. Iingcali zokulala zithi eli liqondo lokushisa elifanelekileyo lokulala ngokubamba ii-z. Ngelixa oko kunokuvakala kubanda, umzimba wakho uyaphola ngokwendalo njengoko ulungiselela ukulala, uyachaza uBreus. Ukunciphisa ubushushu bomzimba wakho kwenza kube lula kuwe ukuba ulale ngokukhawuleza.

7. Kuphephe ukulala kakhulu.

Sukuchitha ixesha elininzi ebhedini, ulumkisa uGqr. I-avareji yabantu abadala ifuna iiyure ezi-7 ukuya kwezi-9 zokulala ukuze uzive uphumle, kodwa ukuba uyayidlula imfuno yakho yokulala, uya kuwuchitha umahluko uphaphile. Ukulala kakhulu kunokuba luphawu lomcimbi, ke thetha nomboneleli wakho ukuba unengxaki yokuvuka.

8. Vumela ukukhanya kwelanga kungene.

Emva kokuba iwotshi yealam ikhala ekuseni, yenza konke okusemandleni ukuziveza elangeni kangangemizuzu eli-15. Ngokuqinisa isingqisho se-circadian, oku kuyakwenza ukuba kube lula ukuvuka, kwaye kube lula ukulala ngaxeshanye yonke imihla, ucacisa uGqirha uPeter.

9. Bila ubila.

Ukuzilolonga rhoqo kulungile empilweni yakho iyonke kwaye kukunceda ukuba ulale ebusuku, utsho uBreus. Nangona abaphandi bengasiqondi ngokupheleleyo ukuba kutheni, Unyango lukaJohn Hopkins Iingxelo zokuba umthambo olinganiselayo we-aerobic ubonakalisiwe ukwandisa ubuthongo bokulala kancinci (ngenye indlela eyaziwa ngokuba bubuthongo obunzulu), kunye nokunceda ukuzinzisa imeko kunye nokuphumla, okunokukhuthaza umzimba ukuba uguquke ngokwendalo ukuze ulale. Musa nje ukusebenza usondele kakhulu kwixesha lokulala, kunokukunika amandla kwaye kwenze kube nzima ukulala.

10. Nciphisa ukutyiwa kwecaffeine.

Sika zonke iziselo ezine-caffeine (kubandakanya ikofu, iti kunye nesoda) ngentsimbi yesi-2. suku ngalunye ucebisa uBreus. ICaffeine inento ebizwa ngokuba 'sisiqingatha sobomi' malunga neeyure ezisibhozo, oko kuthetha ukuba inqanaba lalo liyancitshiswa -kodwa lisasebenza-kwinkqubo yakho emva kweli xesha, uyachaza.

Shumi elinanye. Nciphisa utywala bakho, nawe.

Beka iwayini, ibhiya, okanye ii-cocktails ubuncinci iiyure ezintathu ngaphambi kokubetha amaphepha. Utywala bunciphisa i-REM yakho (ukuhamba kwamehlo ngokukhawuleza) ukulala, inqanaba lokulala elenzeka kwimizuzu yokuqala engama-90 emva kokuba ulele. Asisiqondi ngokupheleleyo esona sizathu sokulala kwe-REM, kodwa amashumi eminyaka yesifundo sicebisa ukuba ihambise imisebenzi ebalulekileyo yophuhliso kunye nokubuyisela ingqondo, utshilo uBreus. Kukholelwa ukuba esi sigaba sokulala sinceda ngokudityaniswa kwememori kunye nokusebenza kweemvakalelo.

12. Tsiba ikhefu lakho.

Abantu abanemicimbi yokulala kufuneka baxhathise umnqweno wokulala ngexesha lasemini. Ukulala emini kunokuchaphazela ubungakanani bokulala okwazi ukubufumana ebusuku. Ukuqhubeka nokulala ubuthongo kubangela ukuba kube nzima ukulala ngokuchaphazela ubusuku obuzayo, ucacisa uGqirha uPeter.

13. I-snack kwizinto ezithile zokutya.

Ukutya amashwamshwam phambi kokuba ulale akusoloko kucetyiswa. Nangona kunjalo ukuba umntu kufuneka afunele, i Isiseko sokulala sikaZwelonke icebisa ukutya okunee-carbohydrate ezintsonkothileyo kunye neenkozo ezipheleleyo, njengepopcorn okanye i-oatmeal, ngaphezulu kweswekile ecoliweyo. Amafutha asempilweni, anje ngeeamangile okanye ii-walnuts, ane-melatonin enokukunceda ulale. Iiproteni ezijiyileyo ezinje ngecottage cheese ziyayichaphazela i-serotonin yokuhambisa ingqondo, enceda ukulawula umjikelo wokulala komzimba kunye newotshi yangaphakathi yomzimba.

14. Musa nje ukutya kakhulu ngaphambi kokulala.

Ukuba unesidlo sangokuhlwa emva kwexesha, cinga ukunciphisa ubungakanani besabelo sakho. Xa umzimba wakho uxakekile usetyisa isidlo esikhulu, ukulala kungathatha ixesha elide-kwaye kunokwenzeka ukuba ulale ungaphumli, utshilo uBreus.

Shumi elinantlanu. Zama iaromatherapy.

Ii-oyile ezintathu ezixinene kakhulu-i-lavender, i-valerian, kunye ne-bergamot-zineempawu ezinokubangela ukulala, ngokuka Isiseko sokulala sikaZwelonke . Umbutho ucebisa ukongeza amathontsi ambalwa ayo nayiphi na i-oyile kwisisasazi okanye ngokuthe ngqo kumqamelo wakho.

Hlala ebhedini.

Ukuba uyavuka ebusuku, hlala phantsi. UBreus ucacisa ukuba xa ulele-kwaye naxa uqala ukuvula amehlo-ukubetha kwentliziyo yakho kuhamba kancinci kwaye kuyakhululeka, kodwa ukuhlala phezulu ebhedini nokuvuka ebhedini kuya kuyonyusa inqanaba lentliziyo , kwaye uvuselele inkqubo yakho yemithambo-luvo. Oko kunokwenza ukuba kube nzima ukulala ubuthongo.

17. Xhuma izibane zasebusuku.

Nangona kunjalo, ukuba uphuma ebhedini (undwendwela indlu yangasese, okanye nangaso nasiphi na isizathu) kuyimfuneko, faka ukukhanya ebusuku ebusuku ukusuka kwigumbi lakho lokulala ukuya kwigumbi lokuhlambela. UBreus ucacisa ukuba ukukhanyisa ukukhanya kuya kumisa imveliso ye-melatonin. Abantu abane-osteoporosis okanye abathanda ukophuka kufuneka babe nezibane zasebusuku ukunqanda ukuwa ukuba kufuneka basebenzise igumbi langasese ebusuku.

18. Ziqhelise le umthambo wokuphefumla.

Ukuba uzifumana unoxinzelelo kwaye uphaphile phakathi kobusuku, kuyakufuneka uzolise iingcinga zakho zokubaleka kwaye Intliziyo yakho ebalekayo ngaphambi kokuba uphinde ulale. UBreus ucebisa ukuziqhelanisa nendlela yokuphefumla eyi-4-7-8: Tsala umoya kwimizuzwana emine, bamba umphefumlo wakho imizuzwana esixhenxe kwaye khupha kancinci imizuzwana esibhozo. Phinda le ndlela yokuphumla kaninzi kangangoko kufuneka de uze wehlise ukubetha kwentliziyo yakho kwinqanaba lokulala elifanelekileyo lama-60 okanye ngaphantsi ngomzuzu.

19. Jika kwiwotshi yealam.

Kunqande ukubukela ukukhawulwa kwemizuzu, nokuba unengxaki yokulala, okanye ukuphinda ulale ezinzulwini zobusuku. Ukuba sele ulibonile ixesha-kwaye ujonge eluphahleni- zama ukubeka isijikelezi esihle kwimeko. Ukuxhalaba malunga nokulala okulahlekileyo akuyi kukunceda ulale, ke yithi ngaphakathi, 'Kuyamangalisa, ndifumana inombolo ye-X iiyure ezininzi ukuze ndilale kamnandi, ucebisa uBreus. Gxila ekuphumleni kwaye uhlale unethemba.

Amashumi amabini. Yenza ulonwabo lube ngumkhwa.

Uphononongo lukaFebruwari 2018 olupapashwe kwi Ijenali yamayeza okuziphatha ebinabantu abangaphezulu kwama-3,500 abakwiminyaka engama-32 nama-51 ubudala abaye bagqiba kwelokuba abantu abanethemba lokuxhalaba banokuxela umgangatho olungileyo wokulala rhoqo. Ngapha koko, ngexesha lesifundo seminyaka emihlanu, amavolontiya anamanqanaba aphezulu wethemba ayenethuba le-74% lokungabinabuthongo.

amashumi amabini ananye. Intloko kwikhemesti.

Ukuba ukulala ngcono ebusuku kusengumceli mngeni, uGqirha uPeter ucebisa ngokujonga ukuthatha ngaphezulu kwe-counter counter melatonin . IMelatonin yhormone yendalo yokukhuthaza ubuthongo, kodwa umzimba uyayenza encinci, ke thintela amazinga aphezulu, uyongeza. Uluhlu lwethamo ekucetyiswa ukuba likhuseleke ngokubanzi ukusuka kwi-0.5 mg ukuya kwi-3 mg. Ezinye izixhobo zokulala ze-OTC zibandakanya Ingcambu ye-valerian , kunye ne-antihistamines sedating diphenhydramine (enje UBenadryl kwaye Aleve PM ) kunye doxylamine ( Iilebhu zokulala ze-Unisom ). Zibhangise ngee-earplugs okanye umatshini omhlophe wengxolo ukukunceda ukuba ulale.

22. Funa unyango.

Ugqirha Peters ucebisa ngokunyanga imeko yakho yokulala usebenzisa indlela yokuziphatha kwengqondo yokuqaqanjelwa sisisu (CBTI). Le nkqubo inokufundisa iseti yezakhono zokuphucula ukulala ngenzuzo ehlala ihleli, uyachaza. Kungenziwa ngoncedo lwe-psychologist yokuziphatha, ngekhosi ye-intanethi okanye ngencwadi ukukukhokela ngonyango.

2. 3. Cinga ngoncedo lokulala nonyango.

Ngeengxaki zokulala ezingapheliyo, thetha nogqirha wakho oyintloko malunga namayeza afumanekayo anyanga iimpawu ezahlukeneyo ezinxulumene nokuphazamiseka kokulala, kubandakanya iZ sedative-hypnotics (enje ILunesta kwaye Ambien ), ezimbini ezichasene ne-orexin receptor antagonists ( IBelsomra ), I-melatonin receptor agonists (Rozerem), kunye ne-antidepressants ( Silenor ). Gcina ukhumbula ukuba iipilisi zokulala kufuneka zibenendima encinci kwaye akufuneki ukuba zifuneke ngaphaya kweeveki ezimbalwa, ucebisa uGqr.

Ezinxulumene: Iingozi zokusebenzisa iiopioid njengezinto zokulala

Nini ukubona ugqirha malunga nokuphazamiseka kokulala

Cinga ukuvavanywa yingcali yezonyango ukuba unengxaki yokulala ebusuku, nangona usenza konke okusemandleni akho ukulandela iingcebiso zokulala eziqinisekisiweyo. Ukuba ugqirha wakho ucebisa ngoncedo lokulala i-OTC okanye amayeza amiselweyo, i-SingleCare isebenza ngaphezu kwe-35,000 iikhemesti kwilizwe liphela (kubandakanya i-CVS, Target, Walgreens kunye neWalmart) ukubonelela ngamaxabiso afikelelekayo kwimigqaliselo yakho.