Okokuqala, akukho nto iphosakeleyo ngokugxila ebuthongweni – kubalulekile kwimpilo yethu yengqondo kunye nomzimba, kwaye ngokutsho kwamaZiko oLawulo lweSifo ase-US kunye noThintelo, umntu omdala omnye kwabathathu base-US akalali ngokwaneleyo.
Nangona kunjalo, ukulandela ngobumfama iintsingiselo ze-sleepmaxxing akunakuwenza mahluko.
-Ngelixa iindlela zokulala zeTikTok ngamanye amaxesha zinokulahla imikhondo enomdla, kubalulekile ukuba wenze impazamo kwicala lokulumkisa, utshilo uSuku. – Uninzi lwezi ngcamango azixhaswanga bubungqina besayensi.
Ngoko ke sithini isigwebo kwiindlela ezine ezinkulu zokulala?
Ukuxhaswa kweMagnesium
“I-Magnesium idla ngokubonwa njengeyona nto ibalulekileyo yokuphucula ukulala, ehlala ibonakala kwii-cocktails zokulala zentsholongwane,” watsho u-Day, ebhekisela kwisiselo esenziwe ngamanzi e-carbonated, i-tart cherry juice kunye ne-magnesium supplements ezithi zinceda ukulala.
— IMagnesium inokunceda abantu abanqongopheleyo kuba idlala indima ekuphumleni izihlunu kunye nokuthomalalisa inkqubo yemithambo-luvo. Nangona kunjalo, akukho bungqina bempembelelo yayo enenzuzo ebuthongweni, uphawula usokhemisti.
— Ayinguye wonke umntu ofuna i-magnesium eyongezelelweyo, kwaye ukuthatha kakhulu kunokukhokelela kwiingxaki zokwetyisa ezifana norhudo okanye isicaphucaphu. Inokuthi idibanise namayeza afana ne-antibiotics okanye i-diuretics, ngoko kubalulekile ukuthetha nodokotela wakho ngaphambi kokuba uqale ukuxhaswa, kuchaza ingcali.
Kubantu abaninzi, eyona ndlela yokunyusa amanqanaba e-magnesium kukubandakanya ukutya okutyebileyo kwe-magnesium ekudleni kwakho, kubandakanya amantongomane, imbewu, iimbotyi, irayisi kunye nemifuno eluhlaza.
Ngokuphathelele i-“Sleepy Girl Mocktail,” i-cherries iqulethe i-melatonin – ihomoni eyenza ulale – kwaye kukho ubungqina bokuba iikomityi ezimbini zejusi ye-cherry ngosuku zinokuphucula umgangatho wokulala kubantu abanengxaki yokulala.
Nangona kunjalo, ixabiso elisetyenziswe kwi-“Sleepy Girl Mocktail” lihlala liphantsi, kwaye iintlobo ezininzi zejusi ye-cherry ziqulethe amanqanaba aphezulu eswekile, enokubangela ukuba iswekile yegazi yakho iqhube ngaphambi kokulala (singakhankanyi isidingo sokusebenzisa igumbi lokuhlambela) .
Ukucofa umlomo
Ukucofa umlomo kudala kukhuthazwa njengendlela yokuthintela ukurhona nokutyhafisa ukuphefumla komlomo, nto leyo enokuphazamisa ubuthongo kwaye yonakalise amazinyo. Kodwa ngaba iyasebenza ngokwenene?
“Ingcamango emva kokubamba umlomo wakho kukuba ukuphefumla ngeempumlo kunciphisa ukukrazula kunye nokuphucula umgangatho wokulala,” kusho uSuku. – Nangona kunjalo, kukho ubungqina obuncinane bokuxhasa eli bango, kwaye kubantu abahluphekayo kwiimeko ezifana ne-apnea yokulala – apho ukuphefumla kuyeka ixesha elithile ngexesha lokulala – kunokuba yingozi kakhulu.
Usuku longeza ukuba ukucofa umlomo “akulonyango olukhuselekileyo okanye oluxhaswa ngokwesayensi lokurhona” kwaye kubalulekile ukubonisana nogqirha wakho okanye ingcali yokulala ukuze ufumane ukuxilongwa ngokufanelekileyo kunye nonyango.
I-nostril dilators
Iimpumlo zokuthambisa zithengiswa njengendlela yokuvula iimpumlo ukukhuthaza ukuphefumla ngeempumlo. U-Day uthe, nangona kunjalo, ngelixa benokunceda abantu abanengxaki yokuxinana kweempumlo okuncinci, abakhethi buso kubantu abanengxaki yokurhona okungapheliyo okanye iimeko ezinje nge-apnea yokulala abafuna ukhathalelo olungakumbi.
Imonitha yokulala
Ngokutsho kwedatha evela kwi-American Academy of Sleep Medicine, abaninzi njengenye kwabathathu baseMelika basebenzisa iimonitha zokulala.
Kuphononongo lwango-2023, ngaphezu kweekota ezintathu zabathathi-nxaxheba bathi bafumene izixhobo zokubeka iliso zokulala ziluncedo, kwaye ngaphezulu kwesibini kwisithathu satshintsha ukuziphatha kwabo ngenxa yokulandelela idatha yokulala. Noko ke, kuye kwaphakanyiswa imibuzo ephathelele ukuchana kwezi zixhobo.
“Izixhobo zokubeka iliso zokulala zinokunika ulwazi olunomdla malunga nemikhwa yokulala, kodwa azikho izixhobo zonyango kwaye akufanele zixhomekeke ekuxilongeni ukuphazamiseka kokulala,” kusho uSuku.
– Uninzi lwezi zixhobo zilinganisa intshukumo endaweni yokusebenza kwengqondo, ngenxa yoko azikwazi ukubona ngokuchanekileyo iingxaki ezifana nokuphuthelwa okanye ukuphelelwa umoya. Nangona kunjalo, zinokuba sisixhobo esiluncedo sokulandelela iipateni zexesha elide kwaye zikuncede uqale incoko nogqirha wakho malunga nayo nayiphi na inkxalabo onayo.
Yintoni onokuyenza ukuze ulale ngcono?
- Ukunciphisa i-caffeine kunye notywala
“Icaffeine ingahlala emzimbeni ukuya kutsho kwiiyure ezintandathu, ngoko kububulumko ukunqanda ukusela emva kwemini okanye ngorhatya,” ucebisa uDay. – Utywala, ngelixa ngokuqhelekileyo kucingwa ukuba lunceda abantu ukuba balale ngokukhawuleza, ngokwenene kuphazamisa iipatheni zokulala kwaye kunokukhokelela ekulaleni okungahambi kakuhle. Ukuphepha utywala kwiiyure ezintathu emva kokulala kunokwenza umahluko obonakalayo.
- Nciphisa ukubonakala kwakho kukukhanya okuluhlaza kunye nexesha lesikrini
– Ixesha elichithwe kakhulu phambi kwesikrini ngaphambi kokulala kunokuphazamisa imveliso yendalo yomzimba ye-melatonin, usokhemisti ugxininisa. “Ukucima izixhobo zombane okanye ubuncinci ukusebenzisa izihluzi zokukhanya eziluhlaza okwesibhakabhaka imizuzu engama-45 ngaphambi kokulala kunokunceda ukubonakalisa ubuchopho ukuba lixesha lokuphumla,” wongezelela.
- Misela ishedyuli yokulala engaguqukiyo
“Enye yezona zinto zibalulekileyo ekucocekeni kokulala kukulala kwaye uvuke ngexesha elinye yonke imihla, nangeempelaveki,” utshilo uDay. — Oku kuhambelana kunceda ukulawula iwotshi yangaphakathi yomzimba wakho kwaye kukunceda ukuba ulale kwaye uvuke ngokwemvelo.
- Yenza imeko-bume ekulungeleyo ukulala
-Ukugcina igumbi lakho lokulala lipholile, limnyama kwaye lizolile kubalulekile ukuze ulale kakuhle, yatsho ingcali. — Cinga ngokusebenzisa iikhethini ezimnyama okanye imaski yamehlo ukuvala ukukhanya. Sebenzisa izivalo ezindlebeni ukuba yingxaki ingxolo. Umatrasi okhululekileyo kunye nemiqamelo nazo zingundoqo.
Ekugqibeleni, ukulala yinkqubo entsonkothileyo ephenjelelwa zizinto ezininzi, kuquka indlela esiphila ngayo nendawo esihlala kuyo.
“Ukuxhomekeka kwiilungiso ezikhawulezayo ezivela kumajelo asekuhlaleni kunokubangela ukuba abantu baphoswe yimiba yezempilo enokuthi ifune iingcebiso ezifanelekileyo zonyango okanye unyango,” wongezelela uSuku.
Umbhalo opapashwe kwi-American “Newsweek”. Isihloko, isikhokelo kunye nezihlokwana ezivela kubahleli be “Newsweek Polska”.
