Ubuthongo imijikelezo: kanjani ukubala?

Ukulala ekuphileni komuntu ifeza indima ebaluleke kakhulu. Kodwa, ngeshwa, abaningi babo dengwane umusa yomsebenzi noma kumnandi. Sekuyisikhathi eside ngokwesayensi kungase kutholakale ukuthi nokungalali akunakwenzeka ukuba enze noma yini enye, ngoba nomthelela omkhulu ukusebenza, ezempilo nokunye okuningi.

Kungakanani ukulala kuyadingeka ukuze umuntu?

Mhlawumbe zambuza lo mbuzo ngamunye. Ukuze siphendule lo mbuzo ngokukhethekile experiment lwenziwe: ke wabuthelwa kubantu 48 ngubani Awunawo ngeziphambeko liphinyiselwe wezempilo ohlale waselala amahora 7-8 ngosuku. Bona ayehlukaniswe amaqembu 4: embhedeni okuqala angu-12 kwakungavunyelwe izinsuku ezintathu, omunye 12 avunyelwa ukulala for 4 amahora iqembu lesithathu amahora 6, kanti owokugcina uyoba ngo ubuthongo iqembu at 8 amahora ngosuku. I last amaqembu amathathu ukuziphilela impatho enjalo amasonto ama-2. Ngalesi okuhlangenwe nakho abahlanganyeli kanye ngokomzimba isimo imibono yabo zenziwe.

Ngenxa yalokho ukuhlola, abantu sengilele at 8:00, hhayi noma imuphi kwezinso babebhekwa. Nakuba abantu elele amahora 6-4 ngosuku, impilo iye yawohloka, okungukuthi, ukuphendula, inkumbulo futhi umsebenzi engqondweni yethu. Uma sibheka imiphumela kabanzi, kwaba lubonakale ukuthi izinkomba zabantu abalala 4 amahora, babe luhluke kakhulu, ngisho kusukela ukuthi iqembu labantu abaye ikhokhwe ukulala amahora 6. Abantu abalala amahora 6 ngezikhathi inqwaba emini, futhi ngemva ukuhlola wemaviki lamabili izinkomba zezempilo babé efanayo ukuthi abantu, ababengazange waselala izinsuku 3.

Iziphetho 2 ezibalulekile kwenziwe lokhu:

• nokungalali unalo impahla ezuziwe, okungukuthi, sizibona nakakhulu izici ukulala esingaphansi ngesikhathi osinikiwe, kulapho isidingo kwandisa ubuthongo.
• singayiboni kanjani impilo yethu uwohloka, lapho thina ukulala ngokwanele, ngakho sicabanga ukuthi konke ukuze, kodwa eqinisweni akusiyo.

Kufinyeta, siphawula ukuthi umuntu ovamile kufanele inikwe ukulala 7 angu-7 nengxenye ngosuku. Ukuze kuzuzwe ukusebenza eliphezulu emini sikhathi lungaboniswa kufika emahoreni angu-9. Akukho isigaba wobuthongo, lapho ukulala. Lungisa ukukhetha noma iluphi imodi ethile, bese uzama unamathela kuso. Kodwa kukhona into okuthiwa imijikelezo ubuthongo. Bala kubo ngangokunokwenzeka, kodwa okuhle kakhulu oyoziletha.

Ukubalwa imijikelezo ubuthongo

Sekukonke kukhona 2 ezigabeni zokulala: fast, ihlala cishe imizuzu engu-20, futhi kancane, kuze kube nini nanini cisho 2 amahora. Phakathi naso sonke isikhathi, ngenkathi elele, lezi izigaba njalo kushintshana. Okokuqala, umuntu is egxilile esigabeni se kancane wave ubuthongo, bese-ke izinguquko REM. Futhi ngakho yonke inqubo ithatha indawo. Ngakho uma kukhona isidingo ukubala isigaba wobuthongo, le ke akunzima kangako, nakuba, futhi umphumela ngeke kube ngokuyikho ngezikhathi ingase ihluke kancane.

Ziningi yokubala ezahlukene ezikhethekile ukukusiza ukubala imijikelezo yakho ubuthongo. Kodwa konke lokhu kungenziwa ngokuzimela. Ngokuvamile kudingekile, uma ufuna ukuthola isikhathi lapho bonke abantu kuyoba lula ukuba avuke. Ngokwesibonelo, uma sengilele at 23:00, kuyoba lula ukuba baphaphame ngezikhathi ezilandelayo:

• 1:20 (2 amahora nemizuzu okulala 20);
• 3:40 (4 amahora imizuzu 40 ubuthongo);
• 6:00 (7 ukulala amahora);
• 8:20 (9 amahora nemizuzu okulala 20);
• 10:40 (11 amahora angaba mane nemizuzu engu-40 okulala);
• 13:00 (14 ukulala amahora).

Indlela ukuzumeka ngokushesha?

Kodwa ukuze izibalo ezinjengalezi kuqondile, kungcono ukulala ngokushesha, okuyinto akunakwenzeka njalo. Ukuze ngena inqubo ubuthongo kwaba lula, kubalulekile ukugcina imithetho ehambisana kokubili abadala nezingane ngokufanayo.

1. Okokuqala, kubalulekile ukuhlonipha, njengoba umzimba Ufika esetshenziswa isikhathi ovame ulale. Kodwa kubalulekile ukuba athobele ngaphambi kokuvusa. Ukwenza kube lula, kungenzeka ukubala esigabeni ubuthongo, lapho ukuze uvuke.
2. The best ingalali iphilisi - usuku ngenkuthalo wachitha. Uma emini uke wasebenza, wase kusihlwa uzobe ncamashi bayozela.
3. Ngokuvamile ukudla uyisithiyo ukuwa okusheshayo elele, ngakho-ke kungcono ukugwema izingxenye ezinkulu ngaphambi sokulala.
4. Ukuhamba emoyeni opholile ngaphambi kokulala - lena indlela enhle kakhulu ukuba uphumule, okuyinto izosiza ukuzumeka ngokushesha.

UKwenza iZinto ngeNdlela eNgakajayeleki ubuthongo izindlela

• superman umjikelezo. Le modi impela ukusatshalaliswa engavamile isikhathi: ubuthongo kufanele athathe imizuzu 20 zonke 4 h. Inani kuvela ukuthi udinga ukulala izikhathi 6 ngosuku. I okuvelayo abantu abaye bazama ukukwenza, ngalomkhondo kuthinta umzimba omuhle, okungukuthi, uzizwe kangcono, baba namandla engeziwe nendlela amandla, ngaphezu kwalokho, iphupho amaphupho acacile. Kodwa kubaluleke kakhulu ukuthi ungalandela isikhathi abazange balahlekelwe ikhefu olulodwa ubuthongo kule modi. Yingakho kusimo main: imodi othize kungaphazamisa, ngoba akusiyo njalo kungenzeka ukuhlehlisa konke futhi ulale.
• isigaba umjikelezo ababili. Akayena ezahlukene kakhulu kusukela evamile, kodwa usebenza kahle kakhulu. Ingqikithi igama layo kusho: division of ubuthongo ngoba kabili ngosuku, okungukuthi amahora 4-4.5 ebusuku futhi ngemva kwamahora ambalwa ntambama. Iya umbuso ezinjalo kungaba nzima ngalabo abangakaze azisetshenziswa kule. Kodwa abafundi abaningi esikoleni ekolishi abakhuthalele usebenzisa lolu hlelo, njengoba ngenxa isithongwane ntambama wanezela amandla bese echitha isikhathi esingaphansi.

Isigaba REM

Phakathi nalesi sigaba, umzimba ekhululekile ngokuphelele, ukuphefumula kuba kancane, ubuchopho elahlekelwa ukuzwela yayo ezintweni ezenzeka ngaphandle, kusukela Awakening okuyinto kuba kakhulu. Lesi sigaba kubaluleke kakhulu wonke umzimba, ngoba kule nkathi yesikhathi amaseli zibuyiselwe futhi olusha by ekukhiqizeni i-hormone unesibopho izicubu ukukhula kanye nokuvuselela kwemisipha. Futhi kukhona yokuthi ngalesi sikhathi abuyiselwe izivikeli mzimba. Ngamafuphi zonke ulwazi, kumele kuphetfwe ukuthi isigaba kancane ubuthongo ibaluleke kakhulu isimo somzimba emzimbeni.

REM

REM kunencazelo ehlukile. Phakathi ubuchopho bakhe isivuliwe futhi siqala sokulungisa ulwazi, ngenxa okuyinto abantu namaphupho. Ngalesi sikhathi, ukhohlwe Imininingwane engadingekile, okuholela inkumbulo ukusebenza ngcono. Godu, okuhlangabezanwe nakho yazuza ngaphezu kosuku lokugcina, uma kuhlangene i ezikhona, futhi kungakho kusiza yokufunda ngisho kwaqinisa uxhumano neuronal. Lesi sigaba sokulala ngokuvamile kwenzeka kusukela 3 kuya 5 izikhathi ubusuku isikhathi esifushane. Phakathi ke izinga lokushisa inyuka, umfutho wegazi futhi inhliziyo palpitations. Ngakho, isigaba esithile ebuthongweni, lapho ukulala, abekho. Bobabili imijikelezo ezingeni elifanayo ibalulekile futhi okudingwa ngumzimba, futhi ningakwenqabi phi of them. Ngokufanayo, kukhona isigaba ezithile ubuthongo, lapho ukuya embhedeni futhi uvuke. Ngesisekelo ubuthongo enempilo noma kunjalo, kuyinto ngokugcinwa umbuso, kusukela lapho umzimba ngokwawo uyovumela bazi lapho sekuyisikhathi ukulala. Lokhu akusho ukubala bophulwe ubuthongo. Bala kungenzeka yabo ngaphandle ngentshisekelo yabo.

Umthelela yokuguga ubuthongo

Ethembele nakho kwabantu, futhi izitatimende yesayensi, singabona ukuthi amadala umuntu, kuya kuba nzima nakakhulu ukuzumeka. Lesi simo esiyingqayizivele sibangelwa ngisho igama - ukubambezeleka ubuthongo. Ngaphezu kwalokho, kukhona nokwehlisa isikhathi, ibalwa esigabeni ubuthongo.

Bala imijikelezo ubuthongo womntwana akunzima kangako, kodwa kufanele bacabangele yokuthi ukuguga, Ingxenye REM incipha. ubuthongo obukhulu we ingane kunamanje kwabadala. Ngalesi sikhathi, izingane azikwazi ukubhekana nanoma yisiphi iziphi izici zangaphandle. ubuthongo obukhulu ihlala cishe imizuzu engu-20. Ngalesi sikhathi umzimba aqabule futhi kuvuselela walahlekelwa amandla. ubuthongo obukhulu kuthatha isikhathi kakhulu engxenyeni yokuqala ka ebusuku. Esikhathini yesibili amanothi isigamu ubuthongo ogxile okusheshayo noma angajulile.

Awakening

Indlela elula Awakening kunikezwa ekupheleni ekupheleni REM, kodwa ngalesi sikhathi count enza ngaso sonke isikhathi ngokunembile. Ngakho-ke, ukuze wenze ukuphila kwakho kube lula, nje ukuthola isisusa uvuke ekuseni. Akubalulekile ukuba ngivuke ngokushesha emva kokuthi uvukile. Mhlawumbe wonke umuntu uthanda ukuba aqambe amanga ekuseni, futhi akudingeki ukuba ukuphika ngokwakho lokhu. Ngalesi sikhathi, ungakwazi amanga emuva ucabange ngokuthile okuhle, ezifana nabantu obathandayo. Kungenzeka futhi ukuba bafeze ukuphefumula izivivinyo. Vele uthathe umoya ambalwa ezijulile. Lokhu kuzosiza ukuba bazogcwalisa ubuchopho umoya-mpilo. Enye ewusizo ekuseni isiko - ingilazi yamanzi ahlanzekile. It ngempela uletha eningi inzuzo, njengoba lokhu kusebenze umzimba futhi yenza ngenxa yokuntula uketshezi emzimbeni.