Amandla okuLala: Ukuvula iiNzuzo zokuPhilisa kuMzimba wakho nengqondo

Ngaba udiniwe kukuziva udiniwe? Ngaba uyasokola ukuze uphumle kamnandi ebusuku? AWUKHO wedwa. Izigidi zabantu ehlabathini lonke zithwaxwa ziingxaki ezinxulumene nokulala, ezisusela kukuphuthelwa ukuya kukuphelelwa ngumoya. Nangona kunjalo, abaninzi bayasilela ukuqonda ukubaluleka kokulala okusemgangathweni kwimpilo yonke kunye nokuphila kakuhle.

Ukulala akuloxesha nje lokuphumla nokuphumla. Yinto ebalulekileyo yokuphila ubomi obusempilweni. Enyanisweni, uphando lubonise ukuba ukulala ngokwaneleyo kunokuphucula imemori, ukunciphisa uxinzelelo, kunye nokunceda ekulawuleni ubunzima. Kodwa yintoni kanye kanye ukulala okusemgangathweni, kwaye unokuzisebenzisa njani iingenelo zokuphilisa? Eli nqaku liza kuphonononga amandla obuthongo kwaye libonelele ngeengcebiso zokufumana okuninzi ekuphumleni kwakho.

Inzululwazi Yokulala

Ukulala ngokwaneleyo kubalulekile kwimpilo yakho yomzimba nengqondo. Ngelixa uleleyo, umzimba wakho nengqondo isebenza nzima, isenza imisebenzi ebalulekileyo ekunceda ukuba usebenze ngokusemandleni akho emini. Kweli candelo, siza kuphonononga inzululwazi yokulala, kuquka imijikelo yokulala kunye nendima yengqondo ebuthongweni.

Imijikelo yokulala

Ukulala akuyomeko efanayo. Endaweni yoko, ibonakaliswa luluhlu lwezigaba ezicacileyo ezenzeka kwimijikelo ubusuku bonke. Le mijikelo yahlulahlulwe yangamacandelo amabini aphambili: i-non-REM (NREM) kunye ne-REM yokulala.

Ngexesha lokulala kwe-NREM, umsebenzi wobuchopho uyehla, kwaye umzimba wakho uyakhululeka. Oku kwahlulwe ngokwamanqanaba amathathu. Kwinqanaba loku-1, ulele ubuthongo obulula kwaye unokuvuswa ngokulula. Kwinqanaba lesi-2, amaza obuchopho ayathotha, yaye nobushushu bomzimba wakho buyehla. Kwinqanaba lesi-3, elikwabizwa ngokuba bubuthongo obunzulu, amaza obuchopho bakho ayacotha, nto leyo eyenza kube nzima ukukuvusa.

Ukulala kwe-REM, ngakolunye uhlangothi, kubonakala ngokushukuma kwamehlo ngokukhawuleza kunye nokwandisa umsebenzi wobuchopho. Oku kuxa uninzi lwephupha lakho lenzeka. Umzimba wakho ukwimeko yokukhubazeka ngexesha lokulala kwe-REM, nto leyo ekuthintela ukuba uphumeze amaphupha akho.

Ubuchopho kunye nokulala

Ingqondo idlala indima ebalulekileyo ekulawuleni ukulala. I<em>hypothalamus, indawana encinane emazantsi engqondo, ineqela leeseli ezisebenza njengewotshi engaphakathi emzimbeni. Le wotshi inoxanduva lokulawula umjikelo wakho wokulala, okwaziwa ngokuba sisingqisho sakho se-circadian.

Xa kuba mnyama ngaphandle, i-hypothalamus ixelela i-pineal gland ukuba ikhuphe incindi yedlala imelatonin, ikwenza wozele. Njengoko ilanga liphuma, i<em>hypothalamus ixelela i<em>pineal gland ukuba iyeke ukuvelisa imelatonin, ekuncedayo ukuba uvuke.

Amanye amalungu obuchopho nawo abandakanyekile ekulawuleni ukulala. Umthambo wobuchopho, umzekelo, ulawula ukuphefumla kwakho nokubetha kwentliziyo xa ulele, ngelixa i-thalamus inceda ukuhluza ulwazi lweemvakalelo ukuze ukwazi ukulala kamnandi.

Amandla Okuphilisa Obuthongo

Ukulala ngokwaneleyo kubalulekile kwimpilo yakho yonke kunye nokuba sempilweni. Ukulala lixesha lokuba umzimba nengqondo yakho iphumle, ihlaziyeke, kwaye izihlaziye. Kweli candelo, siza kuphonononga amandla okuphilisa obuthongo kunye nokuba anokuyinceda njani impilo yakho yomzimba nengqondo.

Ukubuyiselwa Kwasemzimbeni

Ngexesha lokulala, umzimba wakho uhamba kwinkqubo yokubuyisela umzimba. Kuxa umzimba wakho uzilungisa kwaye uzihlaziya. Izihlunu zakho, izicubu, kunye namalungu onke ayaphumla kwaye achache kuxinzelelo lwemini.

Ukulala kwakhona kunendima ekulawuleni iihomoni zakho. Iihomoni ezifana ne-cortisol (ihomoni yoxinzelelo) kunye nehomoni yokukhula zikhutshwa ngexesha lokulala. Amanqanaba eCortisol ayancipha ngelixa amanqanaba e-hormone yokukhula enyuka, enceda umzimba wakho ulungise kwaye uphinde wakhe izicubu zomzimba.

Ukubuyiselwa kwengqondo

Ukulala kubalulekile kungekuphela nje ekubuyiselweni komzimba kodwa nasekubuyiselweni kwengqondo. Ebudeni bokulala, ingqondo yakho isebenza kwaye ihlanganise ulwazi lwemini. Yiyo loo nto ukulala ngokwaneleyo kubalulekile ekufundeni nasekukhumbuleni.

Ubuthongo bukwadlala indima ekulawuleni indlela oziva ngayo kunye neemvakalelo zakho. Ukungalali kunokukwenza ucaphuke ngakumbi, ube nexhala yaye udandatheke. Ukulala ngokwaneleyo kunokunceda ukuphucula isimo sakho sengqondo kunye nokuphila kakuhle.

Ukuphucula uMgangatho wokuLala

Ukulala ngokwaneleyo okusemgangathweni kubalulekile kwimpilo yakho yonke kunye nokuba sempilweni. Nanga amanye amacebiso okukunceda uphucule umgangatho wakho wokulala.

Ukulala Ucoceko

Ucoceko lokulala lubhekisela kwizenzo kunye nemikhwa ekhuthaza ukulala kakuhle. Nanga amanye amacebiso ngococeko lokulala ukuze akuncede uphucule umgangatho wakho wokulala:

• Namathela kwishedyuli yokulala engaguqukiyo. Lala kwaye uvuke ngaxeshanye yonke imihla, nangeempelaveki.
• Yenza indawo yokulala yokuphumla. Qinisekisa ukuba igumbi lakho lokulala lizolile, limnyama kwaye lizolile. Sebenzisa ibhedi ekhululekileyo kunye nomatrasi oxhasayo.
• Kuphephe ukwenza izinto ezivuselelayo ngaphambi kokulala. Musa ukusebenzisa izixhobo zombane, bukela iTV okanye usebenze ebhedini. Endaweni yoko, funda incwadi okanye uthathe ibhafu efudumeleyo ukuze uphumle.
• Nciphisa i-caffeine kunye nokutya otywalayo. I-caffeine inokukugcina uphaphile, kwaye utywala bunokuphazamisa ubuthongo bakho.
• Musa ukutya ukutya okunzima ngaphambi kokulala. Ukutya isidlo esikhulu kunokukwenza kube nzima ukulala kwaye kubangele ukungahambi kakuhle.

Indlela yokuphila

Ukongeza kucoceko lokulala, unokwenza utshintsho oluthile lwendlela yokuphila ukuphucula umgangatho wakho wokulala. Nanga amanye amacebiso:

• Zilolonge rhoqo. Ukuzilolonga rhoqo kunokuphucula umgangatho wokulala kwaye kukuncede ulale ngokukhawuleza. Noko ke, kuphephe ukwenza umthambo xa usondele kakhulu ngaphambi kokuba ulale, kuba kunokwenza kube nzima ukuba ulale.
• Lawula uxinzelelo lwakho. Ukuxinezeleka nokuxhalaba kunokuphazamisa ubuthongo. Ziqhelanise neendlela zokuphumla, ezinjengokuphefumla nzulu okanye ukucamngca, ukukunceda uphumle ngaphambi kokulala.
• Kuphephe ukulala. Ukulala emini kunokuphazamisa ubuthongo bakho ebusuku. Ukuba kufuneka ulale, yinqande ukuya kutsho kwimizuzu engama-20 ukuya kwengama-30 kwaye uphephe ukulala ebusuku kakhulu.
• Qwalasela uncedo lobuthongo. Ukuba usenengxaki yokulala, thetha nogqirha wakho malunga noncedo lokulala. Nangona kunjalo, sebenzisa izixhobo zokulala kuphela njengoko uyalelwe kwaye ixesha elifutshane.

isiphelo

Ukubandakanya imikhwa elungileyo yokulala kwindlela yakho yemihla ngemihla kunokuchaphazela kakhulu impilo yakho yonke kunye nokuphila kakuhle. Ukulala ngokwaneleyo kunokuphucula ukusebenza kwengqondo yakho, ukomeleza umoya wakho, kwaye unciphise umngcipheko wokuba nezifo ezininzi kunye nokuphazamiseka. Ukwazi ngakumbi malunga namandla obuthongo, unokutyelela Amaphupha eSweet Island.