Isithuthuthu
Ukwenza imidlalo yinto enkulu. Ngelishwa, umsebenzi, usapho, imisebenzi yemihla ngemihla kunye namadinga ahlala ethatha ixesha elininzi. Oko kushiya kuphela urhatya lwenkqubo yakho yokomelela. Imidlalo kunye nokulala akudli ngokudibanisa kakuhle, akunjalo? Ewe, bayayenza, ngokutsho kophononongo oluvela eCanada.
Uphando malunga nombandela wokulala lwenziwa kwihlabathi jikelele. Yiyo loo nto iqela elivela kwiYunivesithi yaseConcordia lathatha izifundo zovavanyo ezili-15 njengemizekelo kwaye lathelekisa enye kwenye. Umbuzo wawusithi: Ngaba ukwenza umthambo ngaphambi kokulala kungaphucula ukulala? Uphononongo lwemeta lwabaphandi lubandakanya inani elipheleleyo labathathi-nxaxheba abali-194. Bonke babegqalwa njengabantu abafanelekileyo bokulala yaye babephakathi kweminyaka eli-18 nama-50 ubudala. Noko ke, indlela ababephila ngayo yayingafani. Abanye bebezipholele kakhulu kwaye bezilolonge ngaphantsi komndilili. Kwelinye icala, amanye ayegqalwa ephile qete. Amaqela amabini afanelekileyo olawulo.
Zilolonge kuqala, emva koko uye kulala
Kwenzeka ntoni ukuba omabini amaqela azilolonga ngaphambi kokuba alale? Kwaye ngokwenza umthambo, kule meko, sasithetha imithambo ebilayo, ebizwa ngokuba yi-High-Intensity-Exercise (HIE). Ukuba wenza olu hlobo lokuzilolonga kanye ngexesha ukuya kuthi ga kwiyure enye kwaye emva koko ufune ukuya kulala kwisiqingatha seyure kamva, awuzincedi nganto. Kunokuba nzima kunesiqhelo ukulala kwaye usenokungalali ngokwaneleyo.
Ukukhwela ebusika kukugcina ukhuthele kwaye ukwimo
Izibonelelo ezininzi zezeMpilo ngokukhwela ibhayisekile yombane
Imeko yahlukile ukuba ubonelela ngesithinteli esikhulu sexesha phakathi kwesiphelo senkqubo yakho kunye nokutsiba ebhedini. Ngokophononongo, iiyure ezimbini ukuya kwezine lelona xesha lifanelekileyo. Kwaye abo balonwabelayo ngokwenene olu hlobo lwesiqhelo nabo banesandla esilungileyo. Ukuba wenza umthambo onjalo ngamandla rhoqo, akuyi kuphazamisa ubuthongo bakho nangayiphi na indlela. Gqibezela umthambo wakho phantse kwiiyure ezimbini ngaphambi kokuba ulale kwaye kamva ungene kwindawo yamaphupha, ubuncinci ngokwesayensi.
Kungcono ukukhwela ibhayisekile kunokubala iigusha
Eyona nto kusafuneka kugqitywe ngayo yeyokuba uqeqesho kufuneka lubukeke njani? UMelodee Mograss, umbhali-mdibaniselwano wophando kunye neqabane lophando kwi-Perform Sleep Lab yeYunivesithi yaseConcordia eMontreal, eCanada, uneendaba ezimnandi. Ukuhamba ngebhayisikile kubonakala kuyancomeka ngakumbi. Imidlalo yokunyamezela iAerobic ngokubanzi ineziphumo ezilungileyo. Uxelele imagazini yase-US “Ukukhwela ibhayisekile” ukuba oku kuyinyani ngakumbi ekukhweleni ibhayisekile.
Ngexesha lokuzilolonga okuhambelanayo, ubushushu bomzimba ongundoqo wabakhweli beebhayisikile luyenyuka. Ukunciphisa ukufudumeza, umzimba uyaphola ngokubuyisela. Kwenzeka into efanayo, umzekelo, xa uhlamba emanzini afudumeleyo. Iqondo lobushushu elingundoqo liyenyuka, ukupholisa ukutsho ukubila kuyaqala. Le nkqubo ithathwa njengenzuzo yokulala.
Jonga ukucinywa
Nangona kunjalo, kuthatha ixesha. Ukuba ixesha elincinci kakhulu eliseleyo lokusabela kuxinzelelo lomzimba kunye nobushushu bangaphakathi obuhambelanayo, ukubuyiswa akuphelelanga kwaye umzimba awuhambelani ngokwaneleyo nobuthongo obuzayo. Ngenxa yoko, abanye bethu banokuziva bediniwe kusuku olulandelayo.
Ngokomgaqo, ngokutsho kweMograss, kuyacetyiswa ukuba ulandele ishedyuli yokulala ukongeza kwishedyuli yoqeqesho. Abo benza oku ngokuhambelana okuyimfuneko baqhelisela "ucoceko lokulala" oluhle. Kulungile ke, ube nobusuku obucocekileyo.
SIKHULULE US I MESSAGE