Ubuso bomhlobo wam bujike baba sisikrelemnqa njengoko umhlathi wakhe uthe chu wawa uvulekile. Akho ndlela yimbi! wakhwaza ecaphukile, wayibamba imagi yakhe yekofu enomsindo. Umhlobo wam wayejongeka ngathi bendisandul 'ukuvuma kuye ulwaphulo-mthetho, kodwa eneneni, konke endikwabelileyo yayiloluvo lwam ngokulala kwiikawusi.
Emngciphekweni wokuzibandakanya kum, ndiya kuyivuma: Ndiphantse ndihlale ndilala ngeekawusi. Nditsaliwe nje kukuziva okumnandi kweenyawo zam phantsi kwemfumba yeengubo ezisindayo, njengomaleko owongezelelweyo wokhuselo ngokuchasene nezinto ezicingelwayo kwigumbi lam lokulala. Ngokuqinisekileyo, ngamanye amaxesha ndivuka ndinganxibanga. Kodwa into ebalulekileyo kukuba, ndilele obentlombe kuba ndiqale ubusuku kunye namaqabane am endiwathandayo, ndonwabile ngeenyawo.
Njengepolitiki, ezezimali, kunye nenkolo, ukulala ngeesokisi yenye yezihloko ofuna ukuziphepha etafileni, ngaphandle kokuba ulungele ingxoxo eshushu. Njengoko kungqinwa kukuphendula okumangalisayo komhlobo wam, abantu banezimvo ezinamandla malunga neekawusi njengesixhobo sokulala. I-poll eyenziwe ngokwezifiso ngu Yiya uphawule ifumanise ukuba malunga neepesenti ze-44 zabathengi base-US bayakucaphukela ukulala ngeekawusi, iipesenti ezingama-28 bayayithanda, kwaye iipesenti ezingama-29 ezisele zineemvakalelo ezixubeneyo (mhlawumbi, njengam, bathanda ukuvuka benesokisi enye). Ndikholelwe ngokulinganayo ukuba ukhetho lwam luchanekile kwaye ndinomdla wokuba kutheni abanye bengavumi, ndazimisela ukufumanisa ukuba yintoni kanye kanye, eyenza ukulala neekawusi kuboyikeka ngepesenti engama-44.
Gcina Ncamathisela Bona eminye imifanekiso (Ityala lemifanekiso: Melanie Rieders)
Iinkonzo kunye neengozi zokulala ngeesokisi
Izimvo zethu malunga nokulala kunye neekawusi kusenokwenzeka ukuba zinento yokwenza nesayensi kunye neengqondo kunokuba zikhethwe lula. Ukulala ngeekawusi kunokukunceda ulungelelanise iqondo lobushushu lomzimba wakho ngelixa ulele, wandise ukuhamba kwegazi ukuya ezinyaweni zakho, nasengqondweni, unokuziva ukhululeke ngakumbi ngeekawusi zivuliwe okanye zicinyiwe.
1. Lawula ubushushu bakho
Masiqale ngesayensi yobushushu bokulala kwaye sisebenze indlela yethu ezantsi kwiikawusi. Imvumelwano kukuba, kubanda ngakumbi xa kufikwa kumba wokulala: Ngokubanzi, ngokuka Ikliniki yaseCleveland , obona bushushu bokulala kubantu abadala buphakathi kwama-60 nama-67 degrees Fahrenheit. Umzimba uyaphola ngokwendalo ukukhuthaza ukulala, kwaye ukucima i-thermostat kunokunceda ukuququzelela le nkqubo yendalo. Ukuba indawo yokulala ishushu kakhulu okanye ibanda kakhulu, amathuba okuba uvuke ngakumbi, ulalanise umgangatho wokulala kwe-REM. Ke ingxabano inokwenziwa ukuba ukulala ngeekawusi, ukuba unomdla wokufumana ukufudumala ebusuku, kunokuphazamisa. Ingxoxo efanayo imele ukuba kwabo bapholileyo ebusuku banokulala ngcono ngeesokisi.
Ukuba sichanekile malunga nokuguquguquka kobushushu bomzimba, inzululwazi incike endaweni yeekawusi, utsho uMike Kisch, u-CEO kunye nomseki wokulandela umkhondo wokulala Ingcwaba. Umzimba womntu uphantsi kotshintsho njengoko ungena kwinqanaba lokuqala lokulala, kwaye iqondo lobushushu lomzimba linyuka kancinci ubusuku bonke, utshilo. Nangona iqondo lakho lobushushu lisehla kancinci-yinto yendalo ngokupheleleyo-isibini yeekawusi kwimida yakho engaphandle inokunceda ukugcina ulungelelwano.
2.Yandisa ukuhamba kwegazi
Iikawusi zinokulungiselela umzimba ukuba ulale ngokuvakalayo kuba zikhuthaza ukuphefumla, okanye ukwanda kwemithambo yegazi, kunye nokunceda ukwandisa ukuhamba kwegazi ngaphakathi naseenyaweni zakho. Njengeminye imiqondiso ethunyelwa ngumzimba wakho xa ubuthongo busondele, ukubakho kwe-vasodilation kwenza umzimba wakho wazi ukuba lixesha lokulala, utshilo u-Kisch.
BukelaZilolonge ... Ngaphandle kokushiya ibhedi yakho!
3. Isenokuba ngaphezulu (okanye ngaphantsi) ikulungele
Kodwa inzululwazi yokulala kweesokisi idlulela ngaphaya kwe-physiology esisiseko. Oko sinxiba ebhedini-kwaye indlela esinxiba ngayo isenza sizive-ikwayengqondo.
Kwaye, iikawusi njengezongezo ze-pajama zimele ukuziva ukhuseleko kunye nokufudumala, ethi uKisch ithi kubalulekile ukuba abanye abantu balale kwaye balale. Kodwa kwezinye, iikawusi zinesiphumo esahlukileyo. Ngaphandle kwezibonelelo zonyango zokunxiba iikawusi xa ulele, abantu abaninzi basazifumana iimvakalelo zokunxiba iikawusi ebhedini njengezakhayo okanye ezingahlambulukanga, okanye boyika ukuba banokufudumala kakhulu kwaye bavuke ekubeni beshushu kakhulu, utshilo.
KuKisch buqu, isigqibo sokunganxibi iikawusi ebhedini ngumba wokucinga ngokugqithisileyo kunonxunguphalo. Ndingazinxiba imini yonke kwaye ndiziva ndiqhelekile, kodwa ebusuku ndiye ndizazi iimpahla ezongezelelekileyo, kubandakanya neekawusi. Ndiva futhi ukuba xa ndinxiba iikawusi, iinyawo zam ziba nzima ukuhamba phantsi kwebhedi, utsho. Umahluko omncinci kakhulu, kodwa lowo uphakanyisiwe xa uzama ukulala kuba siyakhuthazeka ngakumbi kwimizimba yethu njengoko izinto zethu zishukuma.
Ke sithini isigwebo? Leliphi icandelo labantu elichanekileyo? Kuba ubungqina bubonisa iindlela zombini, ndithi sonke siyaphumelela. Lala ngendlela ofuna ngayo, ukuba nje ulele-iikawusi okanye hayi.
