Ufuna ukulala okungcono? Indlela yesiDashi iyaphikisana—kodwa isayensi ithi iyasebenza

Imithi Ye-Dutch Engenakwenzeka Yokulala Okungcono

Ekuphishekeleni kwethu ngokungaphezi ukukhiqiza nokusebenza okuphezulu, ukulala ngokuvamile kuwukuzidela kokuqala. Siphuza ikhofi, sinamandla ngenxa yokukhathala, futhi sigqolozela izikrini kuze kube yilapho siwela embhedeni, bese sithola izingqondo zethu zigijima. Sizame yonke into—izinhlelo zokusebenza zokuzindla, imishini enomsindo omhlophe, omatilasi ababizayo. Kodwa kuthiwani uma imfihlo yokuphumula okungcono ebusuku ingekho kulokho okwenzayo ekamelweni, kodwa lokho okwenzayo isikhathi eside ngaphambi kokuba ufike lapho? Faka indlela yesi-Dutch, indlela eqabulayo ephikisayo yokulala engamayelana nokuziphoqa ukuthi uphumule futhi mayelana nokuhlela usuku lwakho ukuze uluzuze. Le filosofi yokuphila ngamabomu, ukuvumelanisa isigqi sakho sansuku zonke nezidingo zemvelo zomzimba wakho, senanela umgomo oyinhloko we-Mewayz: ukudala amasistimu asebenzela wena, hhayi ngokumelene nawe.

Iyini Kahle Indlela Ye-Dutch?

Enhliziyweni yayo, indlela yesi-Dutch yokulala kangcono ilula ngendlela ekhohlisayo: hlela isikhathi sakho sokuphela, hhayi isikhathi sakho sokuqala. Esikhundleni sokuziphoqa ukuthi ulale ngehora elithile (ithi, ngo-10 PM) futhi unethemba lokuthi ubuthongo buzofika, ugxila ekunqumeni ukuthi yisiphi isikhathi osidingayo ukuze uvuke. Ukusuka lapho, usebenza emuva ukuze usungule isiphetho esiqinile, esingaxoxiswana semisebenzi yakho yosuku. Lokhu akukhona nje ukungena embhedeni; imayelana nokuvala ngokusemthethweni incwadi emayelana nomsebenzi, imisebenzi yasekhaya, kanye nokuzijabulisa okukhuthazayo. Indlela ikhuthaza ukuthi udale isitobhi esiqinile, umngcele ocacile phakathi kwesikhathi "soku" kanye "nesikhathi" sokuvala. Lokhu kushintsha kwengqondo kunamandla— kutshela ubuchopho bakho ukuthi usuku lokusebenza seluphelile ngokuphelele, okuvumela isimiso sezinzwa ukuba siqale inqubo ebalulekile yokuhlehla.

Isayensi Emuva Kokuhlela Isikhathi Sakho Sokuyeka

Kungani le ndlela yokuhlehla isebenza kahle kangaka? I-Neuroscience kanye ne-psychology inikeza izimpendulo. Ubuchopho bethu akuwona amaswishi alula wokuvula/acinywe; zidinga izikhathi zoshintsho. Uma ugxuma usuka emsebenzini ocindezelayo noma uhlelo lwe-TV olukhangayo uqonde embhedeni, ingqondo yakho isaphithizela ngokusebenza kwengqondo kanye ne-cortisol (ihomoni yokucindezeleka). Indlela yesiDashi yakha endaweni ebalulekile yebhafa. Ngokusetha "isikhathi sokuyeka" esiqinile, uqala ngokuqaphela inqubo yokwehlisa umoya. Lesi sikhathi esizinikele sivumela ubuchopho bakho ukuthi bucubungule imicimbi yosuku, amazinga okucindezeleka aphansi, futhi buqale ukukhiqiza i-melatonin, i-hormone elawula imijikelezo yokulala. Empeleni, unikeza umzimba wakho isikhathi osidingayo ukushintsha amagiya ngokwemvelo, kunokuba ufune ukuvala shaqa ongakwazi ukukuletha.

"Indlela ephumelela kakhulu yokufeza ukulala okubuyisela iwukuba uhlukanise ngokuqaphela izidingo zosuku. Iphuzu lokugcina elingokwesiko libonisa ukuphepha ebuchosheni obuyinhloko, okuvumela isimiso sezinzwa ukuba sisuke ekuzweleni (ukulwa-noma-ukundiza) ukuya ekubuseni kwe-parasympathetic (ukuphumula nokugaya)."

Ukusebenzisa Indlela Yakho Ye-Dutch

Ukwamukela le ndlela kudinga ukushintsha kwengqondo kanye nezinyathelo ezithile ezingokoqobo. Umgomo uwukwenza isimiso sakusihlwa esingabikezelwa ingqondo nomzimba wakho okungathembela kuso. Ukuphela kosuku lwakho okungahlangani, okuyisiphithiphithi kuholela emzamweni ongahlangani, onesiphithiphithi wokulala. Njengoba nje ibhizinisi lidinga inqubo yokuvala ecacile, usuku lwakho nalo luyayidinga.

• Khetha Isikhathi Sakho Sokuvuka: Bheka iqiniso. Lesi sikhathi manje sesimisiwe, ngisho nangezimpelaviki, ukuze kunzinziswe isigqi sakho sokujikeleza.
• Sebenza Emuva Ukuze Uhlele Isikhathi "Sokuphela Kosuku": Uma ufuna ukuvuka ngo-6:30 AM futhi udinga amahora angu-8 okulala, kufanele uhlose ukuthi ube ulele ngo-10:30 PM. Ngakho-ke, isikhathi sakho "sokuphela kosuku" esisemthethweni singase sibe ngu-9:00 PM, okukunikeza isikhathi sokuvala phansi esiyimizuzu engama-90.
• Chaza Isiko Lakho Lokwehlisela Umoya: Leli hora lokugcina noma amabili kufanele lingabi nasikrini futhi liphumule. Cabanga ngokufunda incwadi ethinta umzimba, ukwelula kancane, ukulalela umculo opholile, noma ukuba nengxoxo ethule.
• Vikela Umngcele: Lesi isinyathelo esibaluleke kakhulu. Uma isikhathi sakho "sokuphela kosuku" sifika, yima. Ayikho "i-imeyili eyodwa." Cha "ngiqeda lesi siqephu." Lokhu akuxoxiswana ngakho.

Ukulala Okungcono Ngezinhlelo Ezingcono

Indlela yesi-Dutch ekugcineni imayelana nokwakha uhlelo oluzinzile lwenhlalakahle. Iyabona ukuthi ukulala kwekhwalithi akuwona umcimbi ohlukile kodwa umphumela oqondile wendlela ohlela ngayo usuku lwakho lonke. Lo mgomo wokudala amasistimu asebenzayo, anempilo uyisisekelo sefilosofi yase-Mewayz. Njengoba nje i-Mewayz ihlinzeka ngesistimu yokusebenza eyimojuli ukuze ilawule izinxushunxushu zebhizinisi, indlela yesiDashi inikeza isistimu yokusebenza yomuntu siqu ukuze wenze kube lula ukuguquguquka kwakho ukuze uphumule. Ngokusebenzisa lolu hlaka olulula kodwa olunamandla, awuzami nje ukulala kangcono; wakha isigqi sansuku zonke esihlonipha isidingo sakho kokubili ukukhiqiza kanye nokululama, okuholela ekuphileni okunokulinganisela futhi okunamandla.