-Delile
- Cranky lutho-izimpikiswano
- Izinga lokulala lomlingani wakho liyakuthinta
- Amashejuli wokulala ahlukile
- Ozakwethu abalele ngokuvumelanisa ngokuvamile bajabula kakhulu
- Indlela yokuthuthukisa ukulala kwakho, ndawonye
Yebo, ukulala kunempilo yethu, imizwa yethu, kanye nokudla kwethu. Kepha, bewazi ukuthi ukubamba ezinye zeZzz kungaba kuhle nasemshadweni wakho? Ungahle ungakuqapheli, kepha inhlanzeko yokulala idlala indima ebalulekile ebudlelwaneni obunempilo. Ukuqonda ukubaluleka kokulala kungaletha wena nomlingani wakho nisondelane.
Cranky lutho-izimpikiswano
Lapho uvuka, oshade naye kungenzeka abe ngumuntu wokuqala oxhumana naye. Uma umile phakathi komlingani wakho nekhofi yabo yasekuseni, ungahle uthathe ngokungathí sina umthwalo wabo wokusa ekuseni. Noma okuphambene nalokho.
Lapho sisebudlelwaneni bokuzibophezela, noma ngabe lukhulu kangakanani uthando nokuqonda, kwesinye isikhathi imizwa ingakhuphuka futhi isho amagama alimazayo. Noma sikwazi lokhu ezingeni elinengqondo, imizwa iyalimala futhi inzondo ingaba khona.
Izinga lokulala lomlingani wakho liyakuthinta
Noma uthola ukulala kahle ebusuku futhi uzizwa uvuselelwe ekuseni, ukungabi bikho komlingani wakho kungadala ubunzima ebudlelwaneni bakho. Ocwaningweni olwenziwe nguWendy Troxel, Ph.D; imibhangqwana ibike ukuxhumana okungahambi kahle komunye nomunye phakathi nesikhathi sasemini lapho omunye oshade naye elala ngaphansi kwamahora ayisithupha.
Amashejuli wokulala ahlukile
Ithi uyolala ngo-10 ebusuku, kepha uju wakho awangeni ngaphansi kwezembozo kuze kube ngu-11: 30 ebusuku. Kungenzeka ukuthi usuvele ungekho ezweni lamaphupho, kepha ukugibela kwabo embhedeni kuphazamisa ukulala kwakho, noma ngabe uyakuqonda noma cha. Lokhu kuhamba okuncane kungakudonsela ekuweleni ezigabeni ezijulile zokulala, esizidingayo ukuvuselela imizimba nezingqondo zethu.
Ngokwami, uma ngizolala ngaphambi komyeni wami, ngizizwa ngingenaso isigqi naye. Kungaba nzima impela uma nobabili ninamashejuli womsebenzi ahlukile ngakho-ke kufanele niphaphame ngezikhathi ezahlukahlukene. Uma kungenzeka ukuthi omunye wenu alale futhi avuke ngaphambi kwesikhathi ukuze abe kuhlelo olufanayo lokulala ungahle ufune ukuxoxa ngokwenza ushintsho.
Futhi, ngubani ongakuthandi ukuganga okuncane ngaphambi kokuya ekulaleni? Lokhu kuxhumana kwesikhumba kuya kwesikhumba kuzokhipha i-oxytocin, i-hormone yothando, kuwe nakubuchopho besithandwa sakho. Ucwaningo olwenziwe ngo-2012 lwahlola amazinga e-oxytocin akhiqizwa abashadikazi nabangashadile. Okunye okutholakele kukhombisile ukuthi imibhangqwana ebisondelene kakhulu ngokomzimba, (njengakwi-cuddling) ikhiqize amazinga aphezulu we-oxytocin.
Ozakwethu abalele ngokuvumelanisa ngokuvamile bajabula kakhulu
Ucwaningo lukhombisa ukuthi imibhangqwana enemikhuba yokulala eqondiswe kahle komunye nomunye yaneliseka kakhulu emishadweni yayo. UJulie Ohana ukhuluma ngokuthi ukwabelana ngokudla komndeni kungabuqinisa kanjani ubudlelwano bakho kulokhu okuthunyelwe kwebhulogi. Ukwabelana ngombhede wakho ndawonye ukuze uthole ukulala okuseqophelweni eliphezulu kuyinto ebalulekile ekugcineni ubudlelwane obuhle futhi.
UHeather Gunn, Ph.D., washicilela ucwaningo lwe-American Academy of Sleep Medicine, futhi uthi: “Ukulala kwemibhangqwana eshadile kuvunyelaniswa kakhulu umzuzu nomzuzu kunokulala kwabantu abangahleliwe. Lokhu kusikisela ukuthi izindlela zethu zokulala azilawulwa kuphela lapho silala, kodwa futhi nokuthi silala nobani. ”
Indlela yokuthuthukisa ukulala kwakho, ndawonye
Qala ingxoxo nomngane wakho womshado mayelana nemikhuba yakho yokulala ehlangene. Khulumani ngokuthi ngamunye wenu angenza kuphi ukuyekethisa komunye, ukuze nibe nesikhathi esifanayo. Qhamani nenqubo yasebusuku eningayenza ngokubambisana ukuze nisizane ninciphise izingcindezi zosuku. Mhlawumbe ungafaka nokusikhipha okuphumuzayo ukuze wehlise umoya.
Lapho silala ngokwanele, sizizwa siphumule kahle futhi sivuka ngokwemvelo ngesikhathi esifanele, ngokusho komzimba wethu. Sisesimweni esingcono ngokuphelele futhi sivame ukuphatha abanye ngomusa omkhulu. Ngiyazi ukuthi ngiyahlanya uma ngingalalanga kahle ebusuku. Masenze ubuthongo buhambe phambili ngenxa yomshado wethu.
USarah
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