I-Sleep Hygiene: Umhlahlandlela Ophelele Owenzelwe Ukulala Okungcono

Enye yezindlela ezilula kakhulu zokuthuthukisa ukulala kwakho, futhi imahhala, yi-pdf yokuhlanza ubuthongo ongayiphrinta. Ukuhlanza ubuthongo yimikhuba yansuku zonke kanye nemvelo yokulala esiyidala echaza ukuthi siyolala ngokushesha, sihlale silala, futhi sivuke siphephile yini. I-CDC ibika ukuthi omunye kwezingu-3 zabantu abadala baseMelika njalo balala ngaphansi kwamahora ayisikhombisa anconywayo, futhi iningi lalokhu kuputshuka kuvela emikhubeni, hhayi ekuphazamisekeni kokulala.

Nansi into yokuhlanza ubuthongo, izinguquko ucwaningo olubonisa ukuthi ziyasebenza, kanye ne-pdf yokuhlanza ubuthongo ongayiphrinta ukuze uyibeke esiqandisini sakho. Umqondo uwukuthi izinguquko ezilula, ezizinzile eziqoqana esikhathini eside, kunokuthi kube nomkhuba wokulala wezinsuku ezintathu.

Iyini i-sleep hygiene?

Ukuhlanza ubuthongo kubhekisa ekuziphatheni okuba nakho emini nasebusuku okuthinta ukulala kwakho. Kubandakanya izikhathi zakho zokulala nokuvuka, lokho okudlayo nophuzayo, imvelo yekamelo lakho lokulala, isikhathi sakusihlwa sokusebenzisa izikrini, kanye nokulandelana kweshejuli yakho yokuvuka. Akubandakanyi imithi noma amadivayisi wezobuchwepheshe obuphezulu.

Leli gama livela emkhakheni wezokwelapha zokulala ngeminyaka yawo-1970 futhi lisasebenza ocwaningweni lwanamuhla. Ukubuyekezwa okujulile kowezi-2021 ku-Sleep Medicine Reviews kuthole ukuthi imikhuba yokuhlanza ubuthongo engaguquki yathuthukisa izikolo zekhwalithi yokulala ngo-25 kuye ku-50% kubantu abadala abanezinkinga zokulala ezincane kuya kwabaphakathi, kaningi ngaphandle kokwelashwa okunye.

I-PDF Yokuhlanza Ubuthongo kanye Nesiqondisi

I-pdf yokuhlanza ubuthongo uhlu lwezenzo olulodwa olususelwa ocwaningweni. Uhlu olulandelayo lubandakanya izindlela ezicwaningwe kakhulu, ngokweZikhungo Zokulawula Izifo (CDC), i-National Heart, Lung, and Blood Institute, kanye namajenali ezokwelapha zokulala abuyekezwe ontanga. Yiphrinte bese uyinamathisela esinqabeni sikakhishi - hlola imikhuba onayo njengamanje.

Ungaligcina lesi sihloko njengesiqondiso sokuhlanza ubuthongo noma i-pdf ngokusebenzisa umsebenzi wokunyathelisa we-browser yakho, bese ukhetha u-"Londoloza njenge-PDF" esikhundleni sesitshudeni.

Yini Ehlehlisa Ubuthongo Obuhle

Wonke umuntu uyazi ukuthi angalala kakhulu. Umbuzo ngukuthi kungani kungenjalo? Ucwaningo lubonisa izinto ezijwayelekile ezilimaza.

Ikhofi yinto engaziswa kancane. Ukubuyekezwa kwe-ucwaningo lokulala yiNational Sleep Foundation kubonisa ukuthi u-400 mg wekhofi amahora ayisithupha ngaphambi kokulala kunciphisa isikhathi sokulala ngaphezu kwehora. Lokho ukudakwa kwekhofi ngo-4 ntambama uma ulala ngo-10 ntambama.

Ushwala yikho okwesibili. Kukwenza ulale ngokushesha kodwa kuvimbela ukulala kwe-REM futhi kukuhlupha engxenyeni yesibili yobusuku. Ngisho nezinkomishi ezimbili ziyanciphisa ikhwalithi yokulala, ngokombiko wocwaningo lwango-2018 ku-journal Alcoholism: Clinical and Experimental Research.

Izikhathi zokulala ezingalindelekile yikho okwesithathu. Ukulala ngo-11 ebusuku ngezinsuku zokusebenza kanye ngo-1 ebusuku ngeSonto kubangela "i-social jetlag", okuyinto ucwaningo lwango-2019 ku-Current Biology oluthole luxhumene nokukhuluphala okwandayo, ukudangala, nesifo senhliziyo.

Futhi ukukhanyisa kuyinto ebalulekile. Ukukhanya kwemini kusuka kufoni yakho, ithelevishini kanye nekamelo lokugezela. Ukukhanya ekuseni kuhle, ukukhanya ebusuku kubi.

Amathiphu Okuhlanza Ubuthongo Asebenzayo Ngempela

Amathiphu alula okuhlanza ubuthongo, enziwa amasonto, awona asebenza kakhulu. Khetha amabili, uwajwayele ngezinyanga ezimbili, bese udlulela kwamanye. Amathiphu amahlanu ngesikhathi esisodwa akaze asebenze.

Vuka ngesikhathi esifanayo. Umkhuba obaluleke kakhulu ukuqala ngawo ngoba usiza ukubeka isiteji kuyo yonke enye into. Ukulandelana kusesiqongweni sohlu lwe-American Academy of Sleep Medicine lwezindlela zokunqoba ukuphazamiseka kokulala.

Okulandelayo, phatha ukukhanya. Thola ilanga noma ilambu eliqhakazile ebusweni bakho kungakapheli imizuzu engu-30 yokuqala emva kokuvuka. Nciphise ukukhanya kwendlu amahora amabili ngaphambi kokulala. Sebenzisa izilungiselelo ezifudumele/zokulala kufoni yakho ngemuva kokushona kwelanga.

Bese ubheka igumbi lakho. Okumnyama, okubandayo nokuthulile kunama-mattress abizayo kubantu abaningi. Amakhethini okwakhelwa ukukhanya noma imaskhi yokulala, i-fan noma umshini wokudala imisindo emhlophe, kanye ne-thermostat ku-65 kuye ku-68°F zihlangabezana nezidingo eziningi.

Uhlelo lokusebenza lomngane wezempilo njengokuthi August AI lungakusiza ulandelele ubuthongo kanye nemikhuba yansuku zonke njengekhofi, utshwala, nesikhathi sokusebenzisa izikrini, futhi uqaphele ukuthi yini ngempela ehambisa ikhwalithi yakho yokulala.

Imikhuba Yokuhlanza Ubuthongo Kubantu Abadala vs. Intsha

Ukuhlanza ubuthongo kubantu abadala nentsha kuvame ukufana, kodwa lezi zigaba ezimbili zinezindawo ezahlukene zokuthonya. Abantu abadala badinga amahora angu-7 kuya kwangu-9 ebusuku. Intsha idinga amahora angu-8 kuya kwangu-10. Inkinga enkulu yabantu abadala isikhathi sokusebenzisa izikrini nekhofi. Inkinga enkulu yentsha yi-circadian rhythm eyabambezelayo, ebuye ishintshe kancane ngesikhathi sokuthuthuka.

Imikhuba yokuhlanza ubuthongo yabantu abadala isebenza kangcono lapho ixhumeke kwimikhuba ekhona: ikhofi lasekuseni elilanga ebusweni, ikhofi lokugcina ngaphambi kwesidlo sasemini, isidlo sakusihlwa ngaphambi kuka-8 ebusuku, amafoni engekho egumbini lokulala. Intsha izuza kakhulu ngesikhathi esinqunyiwe sokuvuka ngezimpelasonto (kungakapheli ihora kusukela ngesikhathi sezinsuku zokusebenza) futhi akukho amafoni egumbini lokulala ebusuku.

Nini Ukuya Kudokotela

Izinkinga eziningi ezijwayelekile zokulala zingalungiswa ukuhlanza ubuthongo kodwa akuzona zonke. Bona udokotela uma unenkinga yokulala noma yokuhlala ulala kathathu ngesonto isikhathi esingangezinyanga, uma ulala kakhulu ebusuku nokukhala ngamandla noma ngokuphazamiseka (uhlobo lwe-sleep apnea), uma uhlala ulala ngosuku naphezu kokulala amahora ayisikhombisa, noma unezinyawo ezibuyelayo ezikuvimbela ukulala. Izinzuzo ezinjalo zingadinga ukwelashwa.

Ngezinzwa esifubeni ngesikhathi sokulala, ukungaphefumuli okunzima, okusha, noma ukudideka okusha ekuvukeni, **shayela u-911 noma uye esigabeni esiseduze sokuphuthumayo**, njengoba lezi zingaba izinkinga zenhliziyo noma zobuchopho.

Uma ungaqiniseki ukuthi izimpawu zakho ziyingozi yini, i-August AI ikuvumela ukuba uzibhale ngamazwi akho bese ikweluleka ukuthi uze ulinde, wenze i-aphoyintimenti, noma uye esikhungweni sosizo.

Imibuzo Evame Ukubuzwa

Kuthatha isikhathi esingakanani ukuthi ukuhlanza ubuthongo okungcono kusebenze?

Iningi labantu liqaphela izinguquko kungakapheli amasonto angu-2 kuye kwangu-4 okuziqeqesha njalo. Ukulala ngokushesha ngokuvamile kuyathuthuka kuqala, kaningi kungakapheli isonto lokuqala. Ikhwalithi yokulala namandla asebuseni kuthatha isikhathi eside ngoba umzimba wakho udinga isikhathi sokusetha kabusha i-circadian rhythm yakho. Namathela emikhubeni emibili noma emithathu isikhathi esigcwele inyanga ngaphambi kokugweba ukuthi iyasebenza yini.

Ingabe kuyalimaza ukulala emini uma nginenkinga yokulala ebusuku?

Ngokwesikhathi. Ukulala okufushane ngaphansi kwemizuzu engu-30 ngaphambi kuka-3 ntambama akuvamile ukulimaza ukulala ebusuku futhi kungakhuphula ukulindela. Ukulala okude noma ukulala ngemuva kuka-3 ntambama kunciphisa ukufisa kwakho ukulala futhi kwenze kube nzima ukulala embhedeni. Uma une-insomnia, ukweqa ukulala emini isikhathi samasonto ambalwa kuvame ukusiza.

Ingabe i-melatonin ithatha indawo yokuhlanza ubuthongo obuhle?

Cha. I-melatonin iyisignali, hhayi i-sedative, futhi isebenza kangcono ekusebenzeni okushintshayo noma i-jet lag, hhayi i-insomnia ebingapheli. Iningi lemithamo etholakala ngaphandle kwe-counter iphezulu kakhulu kunaleyo umzimba wakho owukhiqizayo ngokwemvelo. Imikhuba efana nesikhathi esinqunyiwe sokuvuka nokukhanya kwasekuseni inobufakazi obuqine isikhathi eside kune-melatonin ezinkingeni zokulala zansuku zonke.

Igumbi lami lokulala kufanele libe mnyama kangakanani?

Mnyama ngokwanele ukuthi ungabona isandla sakho phambi kobuso bakho. Ngisho nokukhanya okuncane, okufaka phakathi ilambu lomgwaqo elidlula amakhethini noma isibonisi esincane sikagesimende, kungamisa i-melatonin futhi kuqhekeke ubuthongo. Amakhethini okwakhelwa ukukhanya, imaskhi yokulala, noma ukumboza imithombo yokukhanya emincane ngamateyipu kagesimende yizixazululo ezingabizi ezifanele ukuzama kuqala.