Okuqale ezinkundleni zokuxhumana sekuphenduke umkhuba owandile ebusuku: geza izibani ezicishiwe noma zifiphele kakhuluUmbono ulula futhi uthola ukuthandwa eSpain nakwamanye amazwe aseYurophu: ukudala indawo ethambile yezinzwa ngaphambi kokulala ukuze uphumule futhi ulungiselele umzimba ukuphumula.
Kunokuba kube imfashini edlulayo, ochwepheshe abaningana bezempilo yengqondo nezempilo bayavumelana ngezinzuzo zako. Ngokubona kwabo, Ukukhanya okufiphele kunciphisa umthwalo obonakalayoIsiza ingqondo ukuthi inqamule futhi inikeze ibhuloho phakathi kokuphithizela kosuku nobusuku obunokuthula.
Kuyini futhi kungani kuyimfashini
Umkhuba uhlanganisa ukusizakala ngeshawa yakho yasebusuku ngokukhanyisa okungenani noma kuvaliwe, ukugwema izibani ezikhanyayo. Lolu shintsho olubonakala luncane isebenza "njengehange" lezinzwa okubonisa umzimba ukuthi sekuyisikhathi sokuphumula, into abantu abaningi abayifunayo ngemva kwezinsuku eziningi zokusebenza noma ukufunda.
Amapulatifomu afana ne-TikTok athonya inkulumo yomphakathi, kodwa le ntshisekelo manje isidlulele ekubonisaneni nemitholampilo. Ochwepheshe basikisela ukuthi, ngemikhuba engaguquki, Lo mkhuba usiza ukuguquguquka okushelelayo endleleni yokulala ngaphandle kwesidingo samadivayisi noma izithasiselo.
Izinzuzo: ochwepheshe bathini
Ku-Nidhi Pandya, udokotela we-Ayurvedic kanye nommeli wezempilo, indawo emnyama isebenza njengesignali yangaphakathi yokwehlisa ijubane. Ngamanye amazwi, Ngokunciphisa ukukhanya, umzimba "ufunda" ukuthi sekuyisikhathi sokukhulula. futhi yenza kusebenze izimpendulo zomzimba ezixhunywe ekuphumuleni kanye nempendulo yokucindezeleka encishisiwe.
Isazi sokusebenza kwengqondo uStefanie Mazer, ocashunwe umagazini i-Real Simple, uveza lokho ngezisusa ezibonwayo ezimbalwa isimiso sezinzwa siyathulaLokhu kuwusizo kubantu abanokukhathazeka noma abanobunzima bokucisha ekupheleni kosuku, futhi kungaphelezelwa... amasu okuphumulaNgaphezu kwalokho, incoma ukugeza okufudumele cishe imizuzu engama-90 ngaphambi kokulala: lokhu kukhula kancane kwezinga lokushisa lomzimba kanye nokuncipha kwalo okulandelayo kukhuthaza [inqubo]. isignali ye-melatonin elungiselela ukulala.
Labo abayifakile bagqamisa nenzuzo eyengeziwe yokuqaphela. Ukuntuleka kokucwebezela kuvumela umuntu ukuba agxile emanzini, ekuphefumuleni, nasekuthinteni isikhumba, okunikeza umuzwa ocishe ube nokuzindla. Emibhangqwaneni, abanye bayachaza umoya obuseduze lokho kuthuthukisa ukuxhumana ngokomzwelo ngaphandle kwesidingo sobuciko.
Luthini ucwaningo olukhona?
Ucwaningo oluvela eNyuvesi yase-Kyoto, olushicilelwe ku-Journal of Sleep Research, luhlole izihlambi zasebusuku ekukhanyeni okuphansi ziqhathaniswa nezihlambi ekukhanyeni okukhanyayo. Ababhali baqaphela ukwehla okukhulu kwe-cortisol -ihomoni ehlobene nokucindezeleka- kanye nentuthuko yekhwalithi yokulala eqenjini elinokukhanya okufiphele. Kungolunye lwezifundo zokuqala ukuhlaziya ngokuqondile ukukhanya ngesikhathi sokugeza njengengxenye yokuhlanzeka kokulala.
Nakuba ucwaningo olwengeziwe ludingeka ukuze kuchazwe imigomo nemingcele, lobu bufakazi bukhomba indlela ezwakalayo: ukushukunyiswa okubonakalayo okuncane kanye ukulandelana okushisayo (ukushisa okuthambile okulandelwa ukupholisa) okusiza umzimba ukuthi ungene kumodi yokuphumula.
Izimpande zamasiko nezinkomba
Umbono awumusha. Ngokwesiko lamaNdiya, amabhati anamalambu angamandla amancane ayefuna ukukhulula ukungezwani kosuku; eJapane, izindlela zasebusuku zokukhanyisa amakhandlela zaqala ukuthandwa, futhi emazweni amaGreki namaRoma, kwase kusetshenziswa izindawo zokugeza ezishisayo. ukukhanya okufiphele ukwenza ukuthulaLeli fa lihambisana kahle nemihlahlandlela yamanje yenhlanzeko yokulala eyandile eYurophu.
Ukubuyisela lezi zenzo ezilula endaweni yasekhaya kuvumela, ngezinsiza ezimbalwa, ukunciphisa ukuvuselela ngokweqile yempilo yansuku zonke futhi sikhuthaze izinga lokuphumula elingcono.
Indlela yokuyisebenzisa ekhaya
Akukho ukwakhiwa noma amagajethi adingekayo. Ngokulungisa okumbalwa okulula, ungakwazi ukuguqula indlu yakho yokugezela ibe yindawo ephephile ebusuku. Le mihlahlandlela izokusiza ukuthi uqalise onyaweni olufanele futhi ngaphandle kokudela induduzo:
- Fiphalisa noma vala isibaniSebenzisa i-dimmer switch, ukukhanya kwasebusuku okufudumele, noma ikhandlela endaweni ephephile. Gwema izibani ezibandayo, ezikhanyayo.
- Hlela isikhathi: ishawa efudumele Imizuzu engu-90 ngaphambi kokulala Ngokuvamile kusebenza kangcono ukukhuthaza ukulala.
- Gcina izinga lokushisa elinethezekile: ligcine lifudumele futhi limnandi; gwema ukweqisa. Sebenzisa ukugqama okuthambile ngemuva. ikhuthaza ukuphumula.
- Ukuphepha kuqala: Beka umata ongasheleli futhi ugcine ithawula liseduze. Uma udinga ireferensi ebonakalayo, sebenzisa ukukhanya okuphansi kakhulu ebheke phansi.
- Ukuphefumula nokuzwa: naka umsindo wamanzi nokuxhumana kwawo nesikhumba sakho; lokho ukucabanga ikhulisa umphumela wokupholisa.
Uma uhlala nabanye abantu noma unegumbi lokugezela elingaphakathi, cabanga ngezinketho zokukhanyisa ezingaqondile ezifudumele (inhlaka noma okubomvu) lokho “ungawavusi” amehlo akho futhi ikuvumela ukuthi uhambe ngokuphepha.
Izinyathelo zokuqapha kanye nokuthi akunconyelwe bani
Inqubo ilula, kodwa kubalulekile ukucabangela ukulinganiselwa. Kubantu abasengozini yokuwa, abanenkinga yokubona ebusuku, noma abajwayele ukuba nesiyezi, ukubeka phambili ukuphepha Ngokukhanya okuthambile nezinyawo ezingasheleli. Uma uhlangabezana nokungakhululeki noma ukukhathazeka ebumnyameni obuphelele, qala ngokukhanya okufiphele.
Gwema amakha anamandla noma isitimu esiningi uma eqala ikhanda. Futhi khumbula ukuthi uma unezimo ezithile zezempilo, kungcono... thintana nochwepheshe ngaphambi kokwethula izinguquko endleleni yasebusuku.
Ukuhlanganiswa esimisweni saseSpain naseYurophu
Ngaphandle kokudinga izinguquko ezinkulu, ingangena esimisweni esivamile somsebenzi nesomkhaya. Vele unikeze imizuzu engu-10-15, ulungiselele ukugeza kusengaphambili, futhi nqamula izikrini okungenani isigamu sehora ngaphambili. Ezimweni ezibandayo, shisa kuqala ukugeza ukuze ugweme ukuqhaqhazela okungase kuvimbe ukuphumula.
Kuhlanganiswe nemikhuba eyisisekelo—amashejuli avamile, ukudla kwakusihlwa okulula, negumbi lokulala elimnyama—lesi senzo esilula qedela isimiso sakho senhlanzeko yokulala ezituswa ochwepheshe abaningi emkhakheni waseYurophu.
Ukugeza ebumnyameni kungena njengesiko elilula, elishibhile, nelisekelwe ngokunengqondo: Ukukhuthazeka okuncane, ukuzola okwengeziwe, kanye nokulungiselelwa okungcono kokulalainqobo nje uma zisetshenziswa ngomqondo ophusile nangaphansi kwezimo ezifanele zokuphepha.
