Izindlela ezingama-23 zokulala kangcono kulobubusuku

Ukuphila kahle

Bamba umcamelo wakho — Mashi 13 unjalo Usuku Lokulala Lomhlaba Wonke , umcimbi waminyaka yonke wezempilo wamazwe omhlaba owenzelwe ukuqwashisa ngokubaluleka kokuphumula okuhle ebusuku.

Ngaphezu kwengxenye yesithathu yabo bonke abantu abadala bathola okungaphansi kwamahora ayisikhombisa okunconywa okulala ubusuku bonke, ngokusho kwe- Inhlangano Yokulala yaseMelika (ASA) . Ukuthi ukungalali kahle kunomthelela kuzo zonke izinhlobo zezingozi, kubandakanya nalezo ezidalwa ukushayela ukozela. Yini egcina wonke umuntu ephapheme?

Ukulala kuvame ukunikelwa ngokuya ngezidingo zokuphila, kufaka phakathi izibopho zobungcweti nezenhlalo, kusho UBrandon R. Peters, MD , FAASM, udokotela wokulala eVirginia Mason Medical Center, nombhali we Lala Ngokuqwasha . Ukufika kokuzijabulisa okungenamkhawulo kungaphazamisa nokulala. Futhi, izinkinga zokulala zivamile — futhi ngokuvamile azinakwa. Eqinisweni, abantu abadala abaphakathi kwezigidi ezingama-50 kanye no-70 e-U.S. Banenkinga yokulala, ngokusho kwe-ASA.

Uma uzibuza ukuthi ungalala kanjani kangcono, isinyathelo sokuqala ukukhomba imbangela yobusuku bakho obungenakuphumula.

Kungani ngingalali ebusuku?

Kunezinkinga ezingaphezu kuka-80 zokulala, ngokusho kuka IMedlinePlus , insiza yezempilo eku-inthanethi ephethwe yiNational Library of Medicine. Izimo ezimbalwa zokulala ezinkulu zifaka:

• Ukuqwasha: Kuchazwa njengobunzima bokuwela noma ukulala, ukuqwasha yisifo esivame kakhulu sokulala. Amaphesenti angama-30 abantu baseMelika babika ukuthi banenkinga yokuqwasha isikhathi esifushane kanti u-10% wabo ubika ukuthi unenkinga engapheli, ngokwe-ASA. Kuholela ekukhathaleni, ukungakwazi ukugxila, ukuphazamiseka kwemizwelo kanye nokukhiqiza okuphansi, kusho i- Isisekelo Sokulala Sikazwelonke .
• I-apnea yokulala: Abantu baseMelika abangaphezu kwezigidi ezingama-22 bane-apnea yokulala, ngokusho kwe Inhlangano yaseMelika Yokulala Ne-Apnea . Kuyisimo esingahle sibe sibi lapho uyeka kafushane ukuphefumula ngenkathi ulele, kwesinye isikhathi ngenxa yokuvaleka komgwaqo ongaphezulu. Izimpawu ezijwayelekile zifaka ukuhewula okukhulu nokuhefuzela umoya ngesikhathi sokulala, okuvame ukuholela ekukhathaleni kwasemini.
• I-restless leg syndrome: Lokhu kuphazamiseka kwesistimu yezinzwa kudala isifiso esingalawuleki sokuhambisa imilenze yakho ngesikhathi sokulala. Izimpawu zivame ukuvela emahoreni kusihlwa ngaphambi kokulala futhi mhlawumbe ngezikhathi ezinde zokuziphatha (njengokuhamba imoto ende).
• I-jet lag: Abahambi abayazi le nkinga yokulala yesikhashana eyenzeka lapho iwashi lakho langaphakathi (noma isigqi se-circadian) liphazamiseka ngemuva kokufika endaweni entsha yesikhathi.
• I-Hypersomnia: I-narcolepsy iyindlela ethandwa kakhulu ye-hypersomnia, isigaba sokuphazamiseka kokulala okubandakanya ukulala ngokweqile emini. Lesi sifo singakwenza ulale ngezikhathi ezingafanele, njengasemsebenzini noma ngenkathi ushayela.

Ezinye izingqinamba ezijwayelekile zifaka phakathi ukulala, ukudla ubuthongo, ukwesaba ebusuku, nokuningi.

Ungalala kanjani kangcono ngezinyathelo ezingama-23

Izindaba ezimnandi nguwe can thola ukulala kwekhwalithi, ngokuhlakulela imikhuba enempilo yokulala, ngalezi zeluleko ezilula.

1. Namathela esimisweni sokulala.

Kuzo zonke izeluleko zokulala ongake ufunde noma uzwe ngazo, okubaluleke kakhulu ukunamathela ohlelweni olulodwa lokulala — nsuku zonke, kusho UMichael J. Breus, Ph.D. , The Sleep Doctor, isazi sokusebenza kwengqondo nomtholampilo we-American Board of Sleep Medicine kanye nozakwabo we-American Academy of Sleep Medicine.

Ngamanye amagama, hamba uyolala uvuke cishe ngesikhathi esifanayo usuku ngalunye, kufaka nezimpelasonto. Lapho ukulala kunesigqi esijwayelekile, iwashi lakho le-biological lizovumelaniswa futhi yonke eminye imisebenzi yakho yomzimba izohamba kahle, kufaka phakathi ukulala kwakho, kusho uBreus.

ezimbili. Dala isiko lokulala.

Ukuba nesimiso sokulala ngaphambi kokulala kuzokhombisa umzimba wakho ukuthi sekuyisikhathi sokuthi usnuze. UBreus uncoma ukujwayela ukulandela imikhuba yokulala enempilo, noma inhlanzeko yokulala. Hlela ihora lokhiye ophansi, imisebenzi yomoya, njengokufiphaza amalambu, ukuba nenkomishi yetiye le-chamomile, noma ukufaka okhilimu basebusuku.

3. Yenza okuthile okungathandeki.

UDkt. Peters uncoma ukuthi ufake okungenani umsebenzi owodwa wokuziphumuza enkambisweni yakho yakusihlwa. Khetha okuthile ‘okuyisicefe,’ njengokufunda incwadi, uphakamisa. UBreus uthi ukubhala ngezindaba noma ukugeza ngamanzi afudumele ngaphambi kokulala kungakhulula ukucindezeleka, okungabeka isiteji sokulala kahle ebusuku.

Isine. Vala wonke amadivayisi.

Vala i-TV yakho, ikhompyutha, ne-smartphone yakho (futhi yebo, lokhu kufaka phakathi ukuxhuma emithonjeni yezokuxhumana). UBreus uchaza ukuthi ukukhanya okuluhlaza okwesibhakabhaka okukhiphayo kungavimbela ukukhiqizwa kwe-melatonin, i-hormone esiza isigqi se-circadian somzimba wakho.

5. Khetha umcamelo ongakwesokudla.

Umcamelo omuhle kakhulu uncike esimweni sakho sokulala osithandayo Isisekelo Sokulala Sikazwelonke . Isibonelo, abalele ohlangothini kufanele basebenzise umcamelo osekela ikhanda, intamo namahlombe. Abalele esiswini kufanele bakhethe umcamelo omncane ukugcina umgogodla uqonde.

6. Yehlisa izinga lokushisa.

Setha i-thermostat phakathi kuka-60 no-67 degrees. Ochwepheshe bezokulala bathi leli yizinga lokushisa ekahle lokulala lokubamba ama-z. Yize lokho kungazwakala kubanda kancane, umzimba wakho uyaphola ngokwemvelo njengoba ulungiselela ukulala, kuchaza uBreus. Ngakho ukwehlisa izinga lokushisa komzimba wakho kwenza kube lula kuwe ukuthi ulale ngokushesha.

7. Gwema ukulala ngokweqile.

Ungachithi isikhathi esiningi embhedeni, kuxwayisa uDkt. Umuntu omdala ngokwesilinganiso udinga ukulala amahora ayi-7 kuya kwayi-9 ukuze azizwe ephumule, kepha uma weqa isidingo sakho sokulala, umehluko uzowusebenzisa uvukile. Ukulala ngokweqile kungaba uphawu lwenkinga, ngakho-ke khuluma nomhlinzeki wakho wezokunakekelwa kwezempilo uma unenkinga yokuvuka.

8. Vumela ukukhanya kwelanga kungene.

Ngemuva kokuthi i-alamu yakho icishe ekuseni, yenza konke okusemandleni ukuziveza elangeni okungenani imizuzu eyi-15. Ngokuqinisa isigqi se-circadian, lokhu kuzokwenza kube lula ukuvuka, futhi kube lula ukulala ngasikhathi sinye nsuku zonke, kuchaza uDkt.

9. Ajuluke abemanzi nte.

Ukuzivocavoca njalo kuhle empilweni yakho yonke futhi kukusiza ukuthi ulale ebusuku, kusho uBreus. Noma abacwaningi bengakuqondi kahle ukuthi kungani, UJohn Hopkins Medicine ibika ukuthi ukuzivocavoca umzimba ngokulingene kukhonjisiwe ukukhulisa inani lokulala okuhamba kancane kwe-wave (okunye okubizwa ngokuthi ukulala okujulile), kanye nokusiza ekuqiniseni imizwa nokuphumula, okungakhuthaza umzimba ukuthi uguquke ngokwemvelo ulale. Ungasebenzi nje eduze nesikhathi sokulala, kungakunika amandla futhi kwenze kube nzima ukulala.

10. Nciphisa ukudla kwakho okune-caffeine.

Sika zonke iziphuzo ezine-caffeine (kufaka phakathi ikhofi, itiye, ne-soda) ngo-2 ntambama usuku ngalunye, kusikisela uBreus. I-caffeine inalokho okubizwa ngokuthi ‘yimpilo yengxenye’ cishe yamahora ayisishiyagalombili, okusho ukuthi izinga layo lehlisiwe — kepha lisasebenza ngandlela thile — ohlelweni lwakho ngemuva kwalesi sikhathi, uyachaza.

ishumi nanye. Nciphisa ukuphuza kwakho utshwala, futhi.

Beka phansi iwayini, ubhiya, noma ama-cocktails okungenani amahora amathathu ngaphambi kokushaya amashidi. Utshwala bunciphisa ukulala kwakho kwe-REM (ukuhamba kwamehlo okusheshayo), isigaba sokulala esenzeka phakathi nemizuzu yokuqala engama-90 ngemuva kokulala. Asisiqondi ngokugcwele isizathu esiyisisekelo sokulala kwe-REM, kepha ukutadisha kwamashumi eminyaka kusikisela ngokuqinile ukuthi kuletha imisebenzi ebalulekile yokuthuthuka nokubuyisela ubuchopho, kusho uBreus. Kukholakala ukuthi lesi sigaba sokulala sisiza ukuhlanganiswa kwememori nokucutshungulwa kwemizwa.

12. Yeqa ukulala kwakho.

Abantu abanezinkinga zokulala kufanele bamelane nesifiso sokulala phakathi nesikhathi sasemini. Ukulala emini kungathinta inani lokulala okwazi ukulithola ebusuku. Ukubamba ubuthongo obalahlekile kuqhubekisela phambili ubunzima bokulala ngokuthinta ubusuku obulandelayo, kuchaza uDkt.

13. Ungadla ekudleni okuthile.

Ukudla okulula ngaphambi kokulala ebusuku ngokuvamile akunconywa. Kodwa-ke uma othile kufanele adle, i Isisekelo Sokulala Sikazwelonke incoma ukudla okwehlisiwe kuma-carbohydrate ayinkimbinkimbi nezinhlamvu ezigcwele, njenge-popcorn noma i-oatmeal, ngaphezu koshukela ocwengekile. Amafutha anempilo, njengama-alimondi noma ama-walnuts, aqukethe i-melatonin engakusiza uzizwe ulele. Amaprotheni anciphile njenge-cottage shizi athinta i-serotonin yokudlulisa ubuchopho, esiza ukulawula umjikelezo womzimba wokulala newashi lomzimba langaphakathi.

14. Vele ungadli kakhulu ngaphambi kokulala.

Uma udla isidlo sakusihlwa sekwedlule isikhathi, cabanga ukunciphisa usayizi wesabelo sakho. Lapho umzimba wakho umatasa nokugaya ukudla okukhulu, ukulala kungathatha isikhathi eside — futhi kungenzeka ukuthi ulale ungaphumuli, kusho uBreus.

ishumi nanhlanu. Zama i-aromatherapy.

Amafutha amathathu abalulekile agxile kakhulu — i-lavender, i-valerian, ne-bergamot — anezinto ezingadala ubuthongo, ngokusho kwe Isisekelo Sokulala Sikazwelonke . Inhlangano iphakamisa ukungeza amaconsi ambalwa wanoma iyiphi kulawa mafutha kwi-diffuser noma ngqo kumcamelo wakho.

16. Hlala embhedeni.

Uma uvuka ebusuku, hlala ulele phansi. UBreus uyachaza ukuthi lapho ulele — ngisho nalapho uqala ukuvula amehlo — ukushaya kwenhliziyo yakho kuhamba kancane futhi kukhululekile, kodwa ukuhlala embhedeni nokuvuka embhedeni kuzokwandisa isilinganiso senhliziyo , futhi uvuselele isimiso sakho sezinzwa. Lokho kungenza kube nzima ukulala ubuthongo.

17. Xhuma amalambu asebusuku.

Kodwa-ke, uma uvuka embhedeni (ukuvakashela indlu yangasese, noma nganoma yisiphi esinye isizathu) kuyisidingo, faka ilambu lasebusuku endleleni esuka ekamelweni lakho uye endlini yangasese. UBreus uchaza ukuthi ukuvula isibani esikhanyayo kuzomisa ukukhiqizwa kwe-melatonin. Abantu abane-osteoporosis noma abajwayele ukuphuka kufanele babe nezibani zasebusuku ukugwema ukuwa uma kufanele basebenzise indlu yangasese ebusuku.

18. Zijwayeze lokhu ukuvivinya umzimba.

Uma uzithola unengcindezi futhi uphapheme phakathi kwamabili, kuzodingeka wehlise imicabango yakho yokugijima futhi inhliziyo yakho yokujaha ngaphambi kokuthi ubuye ulale. UBreus uncoma ukuzijwayeza indlela yokuphefumula engu-4-7-8: Donsa umoya imizuzwana emine, bamba umoya wakho imizuzwana eyisikhombisa bese ukhipha kancane imizuzwana eyisishiyagalombili. Phinda le ndlela yokuphumula kaningi ngangokunokwenzeka uze wehlise ukushaya kwenhliziyo yakho ezingeni elifanele lokulala lokushaya okungu-60 noma ngaphansi ngomzuzu.

19. Shiya iwashi le-alamu.

Gwema ukubuka ukuphela kwemizuzu, noma ngabe unenkinga yokulala, noma ukubuyela ekulaleni phakathi kwamabili. Uma usibonile vele isikhathi — futhi ubheke ophahleni — zama ukubeka kahle isimo. Ukukhathazeka ngobuthongo obulahlekile ngeke kukusize ulale, ngakho-ke zitshele, ‘Kuyamangalisa, ngithola amahora amaningi we-X inombolo ukuze ngilale kahle, kweluleka uBreus. Gxila ekuphumuleni futhi uhlale unethemba.

amashumi amabili. Yenza injabulo ibe umkhuba.

Ucwaningo lwangoFebhuwari 2018 olushicilelwe ku- Ijenali Yemithi Yokuziphatha lokho bekubandakanya abantu abadala abangaphezu kuka-3 500 abaphakathi kweminyaka engama-32 nengama-51 baphetha ngokuthi abantu abanethemba elihle kungenzeka babike ikhwalithi yokulala okuhle njalo. Empeleni, phakathi nesikhathi seminyaka emihlanu yokufunda, amavolontiya anamazinga aphezulu wethemba abenethuba elingama-74% lokungalali nokuqwasha.

amashumi amabili nanye. Qonda ekhemisi.

Uma ukulala kahle ebusuku kuseseyinselelo, uDkt. Peters usikisela ukuthi ubheke ukuthatha ukwengezwa okungaphezulu kwekhawunta melatonin . I-Melatonin iyi-hormone engokwemvelo yokukhuthaza ukulala, kepha umzimba wenza okuncane kakhulu ngakho-ke, gwema imithamo ephezulu, uyanezela. Izinga ledosi elinconywe ngokujwayelekile liphuma ku-0.5 mg liye ku-3 mg. Ezinye izinsiza zokulala ze-OTC zifaka phakathi impande ye-valerian , kanye nama-antihistamine we-sedating diphenhydramine (njenge UBenadryl futhi U-Aleve PM kanye ne-doxylamine ( Ama-Unisom SleepTabs ). Bhangqa ngama-earplugs noma ngomshini womsindo omhlophe ukukusiza ukuthi ulale.

22. Funa ukwelashwa.

UDkt. Peters uphinde eluleke ngokuthi welaphe isimo sakho sokulala usebenzisa ukwelashwa kokuqonda kwengqondo kokuqwasha (i-CBTI). Lolu hlelo lungafundisa iqoqo lamakhono okuthuthukisa ukulala ngenzuzo ehlala isikhathi eside, uyachaza. Kungenziwa ngosizo lwe-psychologist yokuziphatha, ngenkambo eku-inthanethi noma ngencwadi ukukuqondisa ekwelashweni.

2. 3. Cabanga ngezinsiza zokulala ezibhalwe kadokotela.

Ngezinkinga zokulala okungapheli, khuluma nodokotela wakho wokunakekela oyinhloko ngemithi ehlukahlukene etholakalayo ephatha izimpawu ezahlukahlukene ezihambisana nokuphazamiseka kokulala, kufaka phakathi i-Z sedative-hypnotics (efana Lunesta futhi Ambien ), abaphikisana nababili be-orexin receptor ( I-Belsomra ), Ama-agonists e-melatonin receptor (Rozerem), kanye ne-antidepressants ( Silenor ). Khumbula ukuthi amaphilisi okulala kufanele abe nendima elinganiselwe futhi akufanele adingeke ngaphezu kwamasonto ambalwa, kweluleka uDkt.

OKUSHIWO: Izingozi zokusebenzisa ama-opioid njengezinsiza zokulala

Lapho uzobona udokotela ngezinkinga zokulala

Cabanga ukuhlolwa yilabo abasebenza kwezokwelapha uma unenkinga yokulala njalo ebusuku, noma ngabe wenza konke okusemandleni akho ukulandela amathiphu wokulala aqinisekisiwe. Uma udokotela wakho encoma insiza yokulala ye-OTC noma umuthi kadokotela, iSingleCare isebenza namakhemisi angaphezu kwama-35,000 ezweni lonke (kufaka phakathi i-CVS, Target, Walgreens neWalmart) ukunikela ngamanani entengo akhokhelwa yimiyalo yakho.