Wonke umntu ufuna ukulala ngokufuthi, kodwa ukuba uziva usozela kwaye unezinto ekufuneka uzenzile, ngokuqinisekileyo ufuna ukwandisa ixesha lakho, akunjalo? I-Naps isebenza ngeendlela ezahlukeneyo, kwaye inyani kukuba, konke malunga nexesha kunye nokuqonda indlela umzimba wokulala osebenza ngayo. Ngaphambi kokuba ulale imizuzu engama-45 kwaye unethemba lokuhle, kufuneka uyazi ukuba basebenza njani kwaye zeziphi iintlobo ezikhoyo-nantsi into ekufuneka uyazi.
Isebenza njani iNaps
Ngokwe- Isiseko sokulala sikaZwelonke , Iipesenti ezingama-85 zezilwanyana ezincancisayo zilala i-polyphasic (oko kuthetha ukuba zilala ixesha elifutshane emini) ngelixa uninzi lwabantu lune-monophasic (belala kanye ngemini). Kodwa nantsi into: Akucaci ukuba ukulala nge-monophasic yile ndlela umntu alala ngayo ngokwemvelo okanye inokuba yiyo yonke le minyaka yongenelelo loluntu. Ukulala kwabantwana. Ubuthongo obudala. Mhlawumbi thina konke ndifuna nje ukulala ngokufuthi?
Ngokubanzi, zintathu iintlobo eziphambili zokulala ezithathwa ngabantu…
- Ukucwangciswa ngokucwangcisiweyo: Yilapho ulala khona kancinci ngaphambili uyadinwa, njengaxa usazi ukuba kufuneka uvuke emva kwexesha kunesiqhelo ukuze ungadinwa kwangethuba.
- Ukwenza imo engxamisekileyo: Kulapho uziva udiniwe ngesiquphe kwaye kufuneka ulale ngaphambi kokuba uqhubeke nokwenza into oyenzayo.
- Ukulala ngokwesiqhelo: Kulapho ulala khona ngexesha elinye yonke imihla (cinga ixesha lokulala labantwana abasaqala isikolo, okanye abantu abadala abaphumla yonke imva kwemini).
Kwaye lelona xesha lilungileyo lokulala? Mid-ntambama, phakathi kwe-2 kunye ne-3 PM-kukuqala ngokwaneleyo ukuba ayizukuphazamisa indlela yakho yokulala. Isiseko sokulala sikaZwelonke siphawula ukuba uhlala ufuna ukuvuka kwi-nap yakho hayi ngaphantsi kweeyure ezi-3 Phambi kokuba ucwangcise ukulala ebusuku.
Iindlela ezi-4 zokuya eNap ngokufanelekileyo
Ubude bexesha lokulala kwakho buza kuchaphazela indlela oziva ngayo xa uvuka-ukuba awunalo ixesha elifanelekileyo, uya kuziva ulala ngakumbi kunangaphambili ngaphambi kokuba wozele. Ezi naps zixhaswa ngophando ukukunceda uzive uphumle kwaye uqaphele xa uvuka-ke ukuba uziva ngathi ufuna iso lokuvala ngoku, thatha ukhetho lwakho:
Wink ngokukhawuleza
Le yi-nap ongayicwangcisiyo. Ngaphantsi kokulala ngokupheleleyo (ngobuchwephesha iwela kudidi lwe-nap yamandla kuba ingaphantsi kwemizuzu engama-30, kodwa ngaphezulu kuloo ngomzuzu! imizuzu, kwaye iyajika ungene ukulala kancinci. Imizuzu nje eli-15 ukuya kwengama-20 yexesha lokulala kunye uya kuziva uhlaziyekile kwaye ukulungele ukuthatha uluhlu lwakho lwezinto oza kuzenza, ngokweSizwe sokulala iSiseko.
Ikofu yeNef amandla
Inzululwazi ibonakalisile ukuba ungaziqhekeza ii-naps zakho-kwaye ufumane okuninzi kuzo-ngokusela ikofu (okanye nantoni na ene-caffeine, ngokwenene) ngaphambi kokuba ufe. Kuba kuthabatha malunga nemizuzu engama-30 ukuba iziphumo ze-caffeine zivelise, ukuba unokucwangcisa ukuze uvuke kwi-nap yakho kuloo mzuzu we-30, uya kuziva ulumke kakhulu, ngokwe HuffPost . ICofi Nap ngokusisiseko yi-wink ekhawulezileyo, kodwa kwimizuzu embalwa ekhokelela kwi-nap yakho, kufuneka usele isiselo sakho osithandayo esine-caffeine.
I-Alarm-Uncedisiwe, i-NASA-yamkelweyo yamandla eNap
Amandla ombane ngokusisiseko nayiphi na into yokulala emfutshane engaphantsi kwemizuzu engama-30, kodwa le ekhethekileyo Ngoku ka I-BBC , isifundo se-NASA ukusukela ngo-1995 sagqiba kwelokuba elona xesha lilungileyo lemizuzu eyi-26. Le mizuzu engama-26 iya kukushiya uziva ngakumbi ngeepesenti ezingama-54, kwaye unokuphucula ukusebenza ngeepesenti ezingama-34.
Ikati yoNwabo yokuphumla
Ingangabonakali ngathi injalo, kodwa ungafumana umjikelo wokulala opheleleyo ukuba ulala imizuzu engama-90, ngokwe Umbutho wezengqondo zaseMelika . Ukuba udinwe kakhulu yiWink ekhawulezileyo okanye iPower Power, le yi-nap ofuna ukuyijolisa; nantoni na emfutshane, phakathi kwemizuzu engama-30 nengama-60 , iya kubangela ukuba uvuke phakathi kubuthongo obunzulu kwaye ikushiye uzive ukrwada kunakuqala. Cwangcisa imizuzu engama-90 epheleleyo ukuze ufumane ukulala kancinci kwaye uzive uhlaziyekile xa uvuka.
