Iipilisi ze-Chili zinokwenza ukuba kufumaneke iso elaneleyo kodwa kungenzeki.Unsplash Wakhe wavuka uziva ngathi khange ulale ngamehlo? Okanye okubi kakhulu, ngaba uchithe ubusuku bonke uphosa kwaye ujika ude uve isandi sealam yakho ngentsasa elandelayo?
Ngelishwa, ukungalali ngokwaneleyo yingxaki enkulu kwabaninzi, kwaye ingathabatha inyani empilweni yakho. Ngaphandle kwamanqanaba etanki yamandla, ukuphulukana nokulala kungaphazamisa ukusebenza komzimba, ukuchoboza i-libido kunye nokonakalisa uxinzelelo. Izifundo zikwabonisa ukuba ukuphuthelwa kokulala kunokunxulunyaniswa nomngcipheko ophezulu wezifo ezingapheliyo, kubandakanya uhlobo lwe-2 yeswekile kwaye isifo sentliziyo .
Kukho izizathu ezinokubangela ukulahleka kokulala, kubandakanywa nezinye ezinokuhlala kwifriji yakho. Iindaba ezimnandi zezokuba ukuphepha oku kutya kungenza ukulala kube lula-ngaphandle kwemiphumela emibi yeepilisi zokulala.
Nazi izinto ezine zokutya onokufuna ukuba nix ekudleni kwakho ukuze wandise ukulala kwakho.
1.) Utywala
Nangona ukusela iglasi yewayini okanye ibhiya kunokukwenza uzive usozela, ukusela utywala kanye ngaphambi kokuba ulale kuphazamise umjikelo wakho wokulala. Izifundo zibonisa Utywala bunokuphazamisa ukulala kwamehlo okukhawulezileyo (REM) ukulala, isigaba sokubuyisela kumjikelo wokulala obalulekileyo ekugcineni amanqanaba amandla aphakanyisiwe imini yonke. Utywala bunokucinezela ukuphefumla kunye nokwenza mandundu ubuthongo bokulala , ukuphazamisa ngakumbi ukuphumla okuhle ebusuku.
Ezi ziphumo ziya zisiba mandundu kokukhona usela, ke gcina utywala ubuncinci ngaphambi kokulala.
2.) Ukutya okuneswekile eninzi
Akusiyo imfihlo yokuba ukuzitika ngeelekese kunye nokuphathwa kweswekile kunokuba nefuthe elibi kwimpilo yakho, ukuqala ngebhanti lakho. Kodwa ngaba uyazi ukuba banokuchaphazela ukukwazi kwakho ukulala ubusuku obuhle? Ukutya okuneswekile eninzi njengeelekese, iicookies kunye nesoda kubangela i-spikes kunye nokuphazamiseka kwinqanaba leswekile yegazi-kunye namandla. Banokunciphisa ukukhutshwa kwe-melatonin, ihomoni edlala indima ephambili kulawulo lwesingqisho sakho se-circadian.
Endaweni yokugcwalisa ii-carbs ezingenanto, khetha ukutya okuziinkozo kunye neziqhamo ezinefayibha kunye nemifuno yexesha lokulala.
3.) Ukutya okunezinongo
Nangona iipepile zinokugqibelela ukongeza i-zip yencasa kwizitya zakho ozithandayo, azikho inkwenkwezi xa kufikwa ekufumaneni ubuthongo obaneleyo. Ukutya ukutya okune-spice kanye ngaphambi kokulala kunokubangela ukungaginyisi mathe kunye nokungonwabi, kwenza ukuba uliso lokuvala amehlo lube yinto engenakwenzeka. Uphando ikwacebisa ukuba capsaicin , ikhompawundi efumaneka kukutya okunezipayisi, inokunyusa ubushushu bomzimba, ngaloo ndlela iphazamise ukulala.
Akukho sidingo sokuyeka ukutya okuneziqholo konke, kodwa kungcono ukunciphisa ukutya kwakho kwiiyure ezimbalwa ngaphambi kokulala. Yonwabela yonke i-salsa kunye nekhari oyifunayo ngexesha lesidlo sasemini, kodwa zama ukuhamba ngokulula kwiinongo kamva emini.
4.) Ukutya okunamafutha
Ngaphandle kokonyusa umngcipheko wesifo sentliziyo, ukutyeba kakhulu kunye nomhlaza, ukugcwalisa ukutya okunamafutha, okuthosiweyo kwenza ukuba kube nzima ukulala ebusuku. Ukutya ukutya okunamafutha aphezulu kunokutshintsha amanqanaba e-orexin, i-neurotransmitter ebandakanyeka ekuvukeni nasekulaleni. Ngapha koko, omnye ngo-2016 ukufunda ifumanise ukuba ukutya amanqatha amaninzi kunxibelelene nokulala okungabuyisi kangako kunye nokulala okungakumbi ubusuku bonke.
Tsiba ukutya okuthosiweyo kunye nengxubevange equlathe ecaleni kwexabiso lesondlo kwaye ulayishe ngaphezulu amafutha aphilileyo endaweni yoko. Ioyile yekhokhonathi, imbewu ye-chia kunye neeavokhado zizinto ezimbalwa ezinokufumana isondlo ezinokulingana ngaphandle komthungo kwindawo yokutya efanelekileyo yokulala.
UGqirha Josh Ax, DNM, DC, CNS, ngugqirha kunyango lwendalo, ingcali yezoklinikhi kunye nombhali onomdla wokunceda abantu ukuba basebenzise ukutya njengamayeza.
