Ukuthola Ukulala Okwanele Lapho Uzama Ukukhulelwa
Ubani ongayithandi ukulala kancane emini? Izindaba ezinhle ukuthi, uma uzama ukukhulelwa, manje unaso isizathu esihle sokulala kancane emini izikhathi eziningana, futhi ngokujwayelekile ulale ngokwanele ebusuku. Umzimba wakho udinga ukuphumula okuningi ukuze ubeusezingeni elihle lezempilo futhi ugcine amazinga ama-hormone elinganiselwe. Uma uzama ukukhulelwa, ukulala ngokwanele kuba kubaluleke kakhulu.
Ukulala kuhlobene nama-hormone nomjikelezo wakho wokuvula amaqanda
Ukulala akwenzi nje ukuthi uzizwe uphumule; kuhlobene nezingxenye eziningi zomzimba wakho, kuhlanganise nama-hormone akho. I-hormone eyodwa ebaluleke kakhulu ehlobene nokulala yi-leptin, i-hormone esiza ukulawula ukuvula amaqanda. Abesifazane abangalali ngokwanele baba namazinga aphansi e-leptin, okungaholela emjikelezweni wokuya esikhathini ongajwayelekile.
Ukulala kusiza ukwehlisa ingcindezi
Kungenzeka usuwazi kakade ukuthi ingcindezi ingathinta ukuzala kwakho. Ngokukhethekile, ingcindezi ibangela amazinga aphezulu ama-hormone i-cortisol ne-adrenocorticotropic, aphazamisa umjikelezo ojwayelekile wokuzala. Uma uzama ukukhulelwa, kubalulekile ukuthi uthathe izinyathelo zokwehlisa ukukhathazeka nengcindezi. Ukulala ngokwanele kubaluleke kakhulu ekugcineni amazinga engcindezi ephansi. Futhi uma usuku lwakho lunengcindezi, ungasebenzisa ukulala kancane emini ukuze uzisize uphumule!
Lala emini ngokulinganisela
Ukulala emini kungaba yindlela enhle yokunikeza umzimba wakho ukuphumula okwengeziwe nokuphumula, kodwa into ebaluleke kakhulu umzimba wakho oyidingayo ukuze uphumule kahle ukuhlela kahle isikhathi sakho sokulala. Ukuze ukufeze lokhu, kufanele uhlose ukulala phakathi kwamahora angu-7 no-9 njalo ebusuku, futhi uzame ukulala nokuvuka cishe ngesikhathi esifanayo nsuku zonke. Lokhu kufaka umzimba wakho ekulinganisweni nomjikelezo wawo we-circadian, impendulo yemvelo umzimba wakho onayo kumaphethini emini nasebusuku. Uma uhlala isikhathi eside ulele emini bese ungazizwa ulala ebusuku, ungase uphazamise umjikelezo wakho we-circadian. Ukuze ugweme lokhu, gcina ukulala kwakho emini kungaphansi kwemizuzu engama-45 njengomthetho ojwayelekile.
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