Ukuchitheka Kwezikhathi Zokuthula? Izimpawu, Izimbangela, Nokwelashwa

Ukuchitheka kwezikhathi zokuthula kungukusabela komzimba wakho okwemvelo ekuwela izindawo zesikhathi eziningi ngokushesha, kushiya iwashi lakho langaphakathi lidideke mayelana nokuthi nini kufanele ulele futhi uvuke. Cabanga ngakho njengomzimba wakho ozama ukubamba isikhathi sakho sokuhamba usasebenza ngesikhathi sesizwe sakho.

Lesi simo sokulala esikhatshana senzeka ngoba i-circadian rhythm yakho idinga isikhathi sokuzivumelanisa nesheduli entsha. Nakuba kungathandeki, ukuchitheka kwezikhathi zokuthula kuyinto evamile futhi kuzoqeda ngokwalo njengoba umzimba wakho uziqondanisa nesikhathi sesizwe esisha.

Ziyini izimpawu zokuchitheka kwezikhathi zokuthula?

Izimpawu zokuchitheka kwezikhathi zokuthula zivele njengoba umzimba wakho uzama ukuhlangana nesikhathi sesizwe esisha. Cishe uzobona le miphumela ngosuku lokuqala noma amabili ukufika.

Izimpawu ezivamile zihlanganisa:

• Ubunzima bokuwela ebuthongweni noma ukuhlala ulele ngesikhathi sokulala esisha
• Ukuzizwa ukhathele emini lapho kufanele uqaphe
• Ubunzima bokuhlanganisa noma ukucabanga ngokucacile
• Ukushintsha kwemizwelo njengokucasuka noma ukucindezeleka okuncane
• Izinkinga zokugaya ukudla njengokulahlekelwa ukudla noma ukuphazamiseka kwesisu
• Ukukhathala okuvamile okuzizwa kuhlukile ekhathaleni elijwayelekile

Abanye abantu nabo baye baba nezinhloso, ukukhungatheka, noma ukuzizwa bengaphili kahle. Lezi zimpawu ngokuvamile zithinta wonke umuntu ngendlela ehlukile, abanye abantu bebuyela ngokushesha kanti abanye badinga izinsuku eziningi ukuze bazizwe beqondile futhi.

Yini ebangela ukuchitheka kwezikhathi zokuthula?

Ukuchitheka kwezikhathi zokuthula kwenzeka lapho uhamba uqeda izindawo zesikhathi ngokushesha kunokuba umzimba wakho uqondane iwashi langaphakathi. I-circadian rhythm yakho, elawula ukuthi nini uzizwa ulele noma uqaphile, iyahlakazwa.

Umzimba wakho ucindezelwa izinkomba zezulu zemvelo ukwazi ukuthi yisiphi isikhathi. Uma uthola ngokuzumayo ukuthi usesikhundleni lapho ilanga liphuma futhi lihlala ngezikhathi ezihlukile, ubuchopho bakho buthola izibonakaliso ezihlangene mayelana nokuthi nini kufanele ukhiqize ama-hormone okulala njenge-melatonin.

Izici eziningi zenza ukuchitheka kwezikhathi zokuthula kube sibi kakhulu. Ukuhamba empumalanga ngokuvamile kubangela izimpawu ezimbi kakhulu kunokuya entshonalanga ngoba kunzima ngomzimba wakho ukufushane usuku lwakho kunokulithambisa.

Izindiza ezinde nazo zifaka isandla kule nkinga ngokomile, ukuguquka kokucindezela komkhumbi, nokuhlala ukhulu isikhathi eside. Iminyaka yakho ibalulekile futhi, njengoba abadala bavame ukubhekana nezimpawu ezibonakalayo zokuchitheka kwezikhathi zokuthula.

Nini kufanele ubheke udokotela ngokuchitheka kwezikhathi zokuthula?

Ukuchitheka kwezikhathi zokuthula kuningi kuziqeda ngokwalo phakathi nezinsuku ezimbalwa kuya kwesonto. Noma kunjalo, kufanele ucabange ukuya kudokotela uma izimpawu zakho ziqhubeka ngaphezu kwamasonto amabili noma zibe nzima.

Funani ukunakekelwa kwezokwelapha uma uhlangabezana nokukhuluphala okuqhubekayo okungathuthuki ngokuhamba kwesikhathi, ukushintsha kwemizwelo okukhulu okuhlupha imisebenzi yansuku zonke, noma izinkinga zokugaya ukudla ezihlala isikhathi esingaphezu kwesonto. Lokhu kungase kubonise ukuthi kukhona okunye okuthinta izindlela zakho zokulala.

Uma ungumhambi ovame ukuhlangabezana nokuchitheka kwezikhathi zokuthula okuqhubekayo, udokotela wakho angakusiza ukuba uthuthukise amasu angcono okulawula izimpawu. Bangase futhi bahlole izifo zokulala ezingase zenze ukuchitheka kwezikhathi zokuthula kube sibi kakhulu.

Ziyini izici ezingase zikwenze ube sengozini yokuchitheka kwezikhathi zokuthula?

Izici ezithile zingakwenza ube nethuba elikhulu lokuhlangabezana nezimpawu ezimbi zokuchitheka kwezikhathi zokuthula. Ukuqonda lokhu kungakusiza ukuba ulungiselele kangcono uhambo lwakho.

Izindlela zakho zokuhamba zidlala indima enkulu. Ukuwela izindawo zesikhathi eziningi kusho ukuchitheka okubi kwezikhathi zokuthula, futhi ukuhamba empumalanga ngokuvamile kulimaza kakhulu kunokuhamba entshonalanga. Ukuhamba njalo ngaphandle kokuhlinzeka umzimba wakho isikhathi sokuzivumelanisa phakathi kwama-trip kungase futhi kuqine izimpawu.

Iminyaka ingumcimbi obalulekile. Abadala abangaphezu kweminyaka engama-60 bavame ukulwa kakhulu nokuchitheka kwezikhathi zokuthula ngoba i-circadian rhythms yabo iba yingcindezi ngokuhamba kweminyaka. Izingane ezincane ezingaphansi kweminyaka emithathu azivamile ukuhlangabezana nokuchitheka kwezikhathi zokuthula njengoba izindlela zazo zokulala zisathuthuka.

Isimo sakho sokuhamba ngaphambi kokuthi sibe yingxenye futhi. Ukucindezeleka, ukungabi nalutho, noma ukungaphili kahle ngaphambi kohambo lwakho kungenza izimpawu zokuchitheka kwezikhathi zokuthula zibe zimbi kakhulu. Ukuphuza utshwala noma i-caffeine ngesikhathi sokuhamba kwakho kungase futhi kuqine imiphumela.

Ziyini izinhlupheko ezingase zenzeke ngenxa yokuchitheka kwezikhathi zokuthula?

Nakuba ukuchitheka kwezikhathi zokuthula akuyona ingozi, kungathinta isikhashana ukusebenza kwakho nokuzwela kwakho. Izinkinga eziningi zingandile futhi ziyaphela njengoba umzimba wakho uziqondanisa nesikhathi sesizwe esisha.

Izinkinga ezivamile zihlanganisa ukunciphisa ubukhali bengqondo nokunciphisa isikhathi sokuphendula, okungathinta ikhono lakho lokushayela ngokuphepha noma ukwenza izinqumo ezibalulekile. Ungase futhi uthole kunzima ukujabulela imisebenzi noma uzizwe unesibindi ezinsukwini ezimbalwa zokuqala zohambo lwakho.

Kubantu abenza ibhizinisi, ukuchitheka kwezikhathi zokuthula kungathinta ukusebenza komsebenzi nokuphumelela komhlangano. Abanye abantu baye baba nokuhlupheka okwesikhashana kokugaya ukudla noma ukushintsha kokudla okungathinta isipiliyoni sabo sokuhamba.

Kwezinye izimo ezingavamile, ukuchitheka okukhulu kwezikhathi zokuthula kungase kuqine izimo zempilo eziqhubekayo njengokushayeka kweswekile noma izinkinga zenhliziyo ngokuhlupha izikhathi zokusebenzisa imithi noma izindlela zokulala. Uma unezimo zempilo eziqhubekayo, khuluma nodokotela wakho mayelana nokulawula lezo zimo ngesikhathi sokuhamba.

Ukuchitheka kwezikhathi zokuthula kungavinjelwa kanjani?

Unganciphisa ubukhulu bokuchitheka kwezikhathi zokuthula ngokulungiselela umzimba wakho ngaphambi kokuthi uhambe futhi wenze izinqumo ezihlakaniphile ngesikhathi sokuhamba kwakho. Ukuqala izinsuku ezimbalwa ngaphambi kwesikhathi kunika umzimba wakho isikhathi sokuqala ukuzivumelanisa.

Qala ukushintsha isheduli yakho yokulala izinsuku eziyi-3-4 ngaphambi kokuhamba. Uma uhamba empumalanga, zama ukuya ebuthongweni nokuvuka imizuzu engama-30 ngaphambi kwesikhathi sonke usuku. Ngokuhamba entshonalanga, shintsha imizuzu engama-30 kamuva usuku lonke.

Ngesikhathi sokuhamba kwakho, setha iwashi lakho esikhathini sesizwe sokufika kwakho futhi zama ukudla nokulala ngokusho kwaleso sikhathi. Hlala uthambile ngokuphuza amanzi amaningi futhi ubeke umkhawulo kutshwala ne-caffeine, okungase kuhluphe izindlela zakho zokulala.

Ukukhanya kubalulekile ekubuyiseleni iwashi lakho langaphakathi. Funani ukukhanya okukhulu ekuseni lapho ufika khona futhi ukukhanya okuncane kusihlwa. Cabanga ngokusebenzisa amadivayisi okwelapha ukukhanya uma ukukhanya kwemvelo kungatholakali.

Ukuchitheka kwezikhathi zokuthula kuhlonzwa kanjani?

Odokotela ngokuvamile bahlonzwa ukuchitheka kwezikhathi zokuthula ngokusekelwe emlandweni wakho wokuhamba nezimpawu. Azikho izivivinyo ezithile ezidingekayo njengoba ukuxhumana phakathi kokudlula izindawo zesikhathi nokuphazamiseka kokulala ngokuvamile kucace.

Umhlinzeki wakho wezokunakekelwa kwezempilo uzokubuza ngokuhamba kwakho kwamuva, izindlela zokulala, nokuthi izimpawu zihlale isikhathi esingakanani. Bazofuna ukwazi ukuthi uhambe kuphi, izindawo zesikhathi ezingaki oziqede, nezimpawu ozibhekana nazo.

Ngezinye izikhathi odokotela badinga ukukhipha ezinye izifo zokulala noma izimo zezokwelapha ezingase zibangele izimpawu ezifanayo. Lokhu kungase kuhilele ukuxoxa ngempilo yakho yonke, imithi oyithathayo, nezindlela zakho zokulala eziqondene.

Iyini impilo yokwelapha ukuchitheka kwezikhathi zokuthula?

Ukwelashwa kokuchitheka kwezikhathi zokuthula kugxile ekusizeni umzimba wakho ukuthi uziqondanise nesikhathi sesizwe esisha ngokushesha. Izindlela eziyinhloko zihlanganisa ukwelashwa kokukhanya, isheduli yokulala, futhi ngezinye izikhathi imithi.

Ukwelashwa kokukhanya kuyindlela yokwelapha ephumelela kakhulu. Ziveze ekukhanyeni okukhulu ngezikhathi ezithile ukuze usize ukubuyisela i-circadian rhythm yakho. Ngokuvamile, ufuna ukukhanya ekuseni uma uhambe empumalanga nokukhanya kusihlwa uma uhambe entshonalanga.

Udokotela wakho angase akukhuthaze ukusebenzisa ama-melatonin supplements athathwe ngesikhathi esifanele ukuze usize ulawule isikhathi sakho sokulala. Isikhathi sibalulekile, ngakho-ke landela isiqondiso sezokwelapha kunokucwaninga ukuthi nini kufanele uyithathe.

Kwezinye izimo ezimbi noma abahambi abavamile, odokotela ngezinye izikhathi banikeza imithi yokulala yesikhashana. Lezi ngokuvamile zisetshenziswa izinsuku ezimbalwa nje ukuze usize uqalise isakhiwo esisha sokulala.

Ukuhlala uthambile, ukugwema utshwala, nokulondoloza izikhathi zokudla eziqondene esikhathini sesizwe esisha kungase futhi kusize inqubo yokulungiswa komzimba wakho.

Indlela yokuphatha ukuchitheka kwezikhathi zokuthula ekhaya?

Amasu alula ambalwa angakusiza uzizwe kangcono ngenkathi umzimba wakho uziqondanisa nesikhathi sesizwe esisha. Lezi zindlela zokwelapha zasekhaya zisebenza kangcono uma zihlanganiswe nezindlela ezifanele zokulala.

Zama ukuhlala uvukile kuze kube yisikhathi esifanele sokulala esikhathini sesizwe esisha, ngisho noma uzizwa ukhathele ngaphambi kwesikhathi. Ukuthatha ubuthongo obukhulu (imizuzu engama-20-30) kungakusiza uma ukhathele kakhulu, kodwa gwema ubuthongo obude obungase buhluphe ubuthongo ebusuku.

Ziqinisekise ukuthi uthambile futhi udle ukudla ngezikhathi zesizwe ukuze usize umzimba wakho uziqondanise. Ukuzivocavoca okuncane njengokuhamba kungasiza ekuqedeni ukukhathala nokwenza imizwelo yakho ibe ngcono, kodwa gwema ukuzivocavoca okukhulu eduze nesikhathi sokulala.

Dala indawo yokulala enhle ngokugcina igumbi lakho lipholile, limnyama, futhi lizothule. Cabanga ngokusebenzisa ama-earplugs noma i-white noise machine uma usesikhundleni esingajwayelekile.

Kufanele ulungiselele kanjani i-aphoyintimenti yakho yodokotela?

Ngaphambi kokubona udokotela wakho ngokuchitheka kwezikhathi zokuthula, buthana ulwazi mayelana nezindlela zakho zokuhamba nezimpawu. Lokhu kubasiza ukuthi baqonde isimo sakho kangcono futhi banikeze iseluleko esihlosiwe.

Bhala imininingwane yakho yokuhamba kwamuva kuhlanganise izikhathi zokuhamba nokuya, izindawo zesikhathi eziqediwe, nendlela yokuhamba. Qaphela ukuthi izimpawu zakho zaqala nini nokuthi zishintshe kanjani ngokuhamba kwesikhathi.

Gcina idayari yokulala izinsuku ezimbalwa ngaphambi kokuya kwakho. Bhala phansi ukuthi uya ebuthongweni nini, nini uwa ebuthongweni, ukuthi uvuka kangaki, nokuthi uvuka nini ekuseni.

Bala noma iyiphi imithi oyithathayo futhi ukhulume uma usebenzise utshwala noma i-caffeine ngesikhathi sokuhamba kwakho. Qaphela futhi noma yiziphi izindlela ozozama futhi uma zikusize noma zenze izinto zibe zimbi kakhulu.

Iyini into ebalulekile mayelana nokuchitheka kwezikhathi zokuthula?

Ukuchitheka kwezikhathi zokuthula kungukusabela okwesikhashana kodwa okwemvelo ekuweleni izindawo zesikhathi ngokushesha. Nakuba kungathandeki, akuyona ingozi futhi kuzoqeda njengoba umzimba wakho uziqondanisa nesheduli entsha.

Indlela engcono kakhulu ihlanganisa amasu okuvimbela njengokushintsha isheduli yakho yokulala kancane kancane ngaphambi kokuhamba ngezindlela zokuphatha njengokwelapha kokukhanya nokuhlala uthambile. Abantu abaningi bazizwa bekhulu kakhulu phakathi kwezinsuku eziyi-3-7 zokufika.

Khumbula ukuthi wonke umuntu uziqondanisa ngendlela ehlukile, ngakho-ke bekezela ngawe. Uma izimpawu ziqhubeka ngaphezu kwamasonto amabili noma zithinta impilo yakho yansuku zonke kakhulu, ungangabazi ukubonisana nomhlinzeki wezokunakekelwa kwezempilo ukuze uthole usizo olwengeziwe.

Imibuzo evamile ebuzwa mayelana nokuchitheka kwezikhathi zokuthula

Ukuchitheka kwezikhathi zokuthula kuvame ukuphela nini?

Ukuchitheka kwezikhathi zokuthula ngokuvamile kuhlala izinsuku eziyi-1-2 ngesikhathi sesizwe esiqediwe. Ngakho uma uqeda izindawo zesikhathi eziyi-4, linda ukuzwa imiphumela cishe izinsuku eziyi-4-8. Noma kunjalo, lokhu kuyahluka kakhulu phakathi kwabantu, abanye abantu beziqondanisa ezinsukwini ezimbalwa kanti abanye badinga kuze kube amasonto amabili ukuze bazizwe beqondile ngokuphelele.

Ukuchitheka kwezikhathi zokuthula kubi kakhulu uma uhamba empumalanga noma entshonalanga?

Ukuhamba empumalanga ngokuvamile kubangela ukuchitheka okukhulu kwezikhathi zokuthula kunokuhamba entshonalanga. Lokhu kwenzeka ngoba kulula ngomzimba wakho ukuhlala uvukile isikhathi eside (uma uhamba entshonalanga) kunokulala ngaphambi kwesikhathi (uma uhamba empumalanga). I-circadian rhythm yakho yemvelo isikhathi eside kunamahora angama-24, okwenza kube lula ukwandisa usuku lwakho kunokuliqeda.

Izingane zingaba nokuchitheka kwezikhathi zokuthula?

Izingane zingaba nokuchitheka kwezikhathi zokuthula, kodwa kuzithinta ngendlela ehlukile kunabadala. Izingane ezincane ezingaphansi kwezinyanga eziyi-3 azivamile ukuba nokuchitheka kwezikhathi zokuthula njengoba i-circadian rhythms yazo ingakathuthuki ngokuphelele. Izingane ezindala nezingane zasenkulisa zingaba nokuchitheka kwezikhathi zokuthula, kodwa ngokuvamile ziphulukana ngokushesha kunabadala ngoba izindlela zazo zokulala zithambile.

Ukuchitheka kwezikhathi zokuthula kuthinta yini isimiso sakho sokuvikela umzimba?

Yebo, ukuchitheka kwezikhathi zokuthula kungase kuqede isimiso sakho sokuvikela umzimba ngokuphazamisa izindlela zakho zokulala nokwenza umzimba wakho ucindezeke. Kungakho abanye abantu bezizwa bekhuluphala ngokushesha ngemuva kwezindiza ezinde. Ukuphumula ngokwanele nokuhlala uthambile kungasiza ekuqinisiseni isimiso sakho sokuvikela umzimba ngesikhathi sokuhamba.

Ingabe kukhona izindlela zokwelapha zemvelo ezisiza ngokuchitheka kwezikhathi zokuthula?

Izindlela eziningi zemvelo zingasiza ekuqedeni izimpawu zokuchitheka kwezikhathi zokuthula. Lokhu kuhlanganisa ukuthola ukukhanya kwelanga ngezikhathi ezifanele, ukuhlala uthambile, ukudla ukudla ngezikhathi zesizwe, nokuzivocavoca okuncane. Abanye abantu bathola itiye lezimila njenge-chamomile liwusizo ekuphumuleni, nakuba indlela yokwelapha yemvelo ephumelela kakhulu ukukhanya okufanele ukubuyisela i-circadian rhythm yakho.