Thola Ucingo Lwakho Ebhodweni. Ngempela.

Nansi umkhuba ojwayelekile ongena emqondweni: ucingo luwukugcina okugcina okuthintayo ebusuku futhi luwukokuqala okuthintayo ekuseni. Luphila etafuleni lokulala, lusebenza njengokhalenda wakho, futhi luthola wonke umzuzu wokulala kokubili ekupheleni kosuku. Kulula kakhulu. Futhi ingenye yezinto eziphazamisa ukulala kwakho ongakaze uhlangabezane nazo.

Lokhu akusikho ukufundiswa okukhombisa umunwe mayelana nesikhathi sokubuka. Kungumbono othile mayelana negumbi elilodwa nedivayisi eyodwa, ngoba igumbi lokulala yindawo lapho imikhuba yefoni ibangela khona umonakalo omkhulu — futhi lapho ukulungisa khona kulula kakhulu. Ekupheleni uzobona ukuthi "kodwa iyinsiza yami" iyisixazululo esigcina inkinga yonke iphila, nokuthi ungakwenza kanjani ngalokho.

Umgqomo ungumqondiso, futhi uyawuphazamisa

Ubuchopho bakho buyimishini yokuxhumanisa engapheli. Yenza into eyodwa endaweni eyodwa izikhathi eziningi, futhi le ndawo iqala ukuveza le nto ngokuzenzakalelayo. Ososayensi bokulala babiza lokhu ngokulawula izikhuthazo, futhi yingakho umgqomo osebenzisa kuphela ukulala wenza ukuhamba phansi kube njengokushintsha kokuphumula. Kungakho futhi umgqomo osebenzisa ukuhamba, ukuthumela imiyalezo, ukusebenza, nokubuka uguquka ube yindawo ubuchopho bakho obuhlanganyela nayo nokuba uvuliwe.

Le yindawo engaphezu kwazo zonke izeluleko "zokuhlanzeka kokulala" ezishiya. Umonakalo awugcini nje ngokukhanya noma okuqukethwe — kukhona nokuthi uqeqesha uphawu lwakho olukhulu lokulala ukuthi luhumusha "gcinani nikhumbuleka." Lokhu akusikho okungajwayelekile: ukuthola umbhede ukuze ulale kuphela kuyinstruction eyinhloko ku-CBT-I, indlela yokwelapha ubuthakathaka bokulala enezifakazelo eziningi. Njalo ebusuku uma uhamba phansi embhedeni, usebenza ngokumelene nokuhlanganyela okukodwa okwenza kube lula ukuhlala ulala.

Umbhede uyisikhumbuzo esinamandla sokulala onaso. Uma uchitha isikhathi uhamba phansi, ufundisa ubuchopho bakho ukuthi umbhede uhambisana "nokuba nokuqaphela." Ucingo aluthathi nje isikhathi sokulala — luphula umphumela okumele wenze ukuba ukulala kube okuzenzakalelayo.

Izindlela ezintathu ucingo olusemhlanganweni oluthola zona

1. Kuthatha isikhathi

Umshini ophukile kakhulu uphinde ube yingozi: ifoni idla amahora owawuhlela ukuwasebenzisa ulele. "Imizuzu emihlanu eyengeziwe" iba ngama40, njalo ebusuku, futhi izibalo zihlaba umxhwele emavikini. Ucwaningo lokusebenzisa ifoni phambi kokulala luthole ukuthi ifoni ekamelweni lokulala ivame ukubikezela ukuthi uzolala kamuva futhi ube nokulala okuncane — kuphothulwa, ngaphambi kokuthi ufike kwi-biology eyinkimbinkimbi. Akukho okungaqondakali. Ukudla akupheli futhi imiyalezo ivulekile, futhi kokubili kudalwe ukuze kukugcina udlula ngesikhathi sokulala.

Kukhona nencazelo yokuhlala uphaphama ngaphandle kwesizathu: ukulibazisa kokulala, futhi ifoni iyithuluzi layo lokukhetha. Siphanda lezi zinkinga ezithile esihlokweni sethu mayelana <a href="/blog/posts/bedtime-procrastination/">nokuthi kungani uhlale uphaphama uhamba phansi ngisho noma udiniwe</a>.

2. Into yokukhanya (engalindelekile)

Yebo, ama-skrini akhipha ukukhanya, futhi ukukhanya yindlela umzimba wakho owazisa ngayo ukuthi yisiphi isikhathi. Ukukhanya kusihlwa kunganciphisa i-melatonin futhi kuthumele iwashi lakho phambili. Lokhu kuyinto yangempela — futhi futhi yindawo wonke umuntu egxila kuyo ngenkathi ephuthelwa umqondo omkhulu.

Nansi iqiniso elingathandeki embonini yezibuko ezikhanyayo: ifoni eseduze kwakho ikhipha ukukhanya okuncane kakhulu uma kuqhathaniswa nezilungiselelo zamalabhorethri ezikhipha izinombolo ezithusayo ze-melatonin. Imodi yephandle nezibuko ezinemibala ye-amber kulungisa le mekaniki encane kodwa kushiya emibili enkulu ngokuphelele engathintwanga — yingakho abantu abathenga lezi zinto behluleka ukuqonda lapho ubuthongo babo bungephucuki. Sihlakulela le mithi ku-<a href="/blog/posts/sleep-and-screens/">kungani izikrini zibhidliza ubuthongo bakho futhi isixazululo asikho ezibukweni ezikhanyayo</a>.

3. Iphakamisa ingqondo yakho ngesikhathi esibi kakhulu

Lokhu kubalulekile, futhi kuthola ukunakwa okuncane. Ukuze ulele, kudingeka ukuthi ingqondo nomzimba wakho baphumule. Ifoni iyaphikisana nalokho. I-imeyili yomsebenzi, isihloko esithusayo, okuthunyelwe okukhanga ukuqhathanisa, umbhalo odinga ukuphendulwa — lezi zinto zikhuthaza kahle ingqondo yakho ngendlela engahambisani nobuthongo, ngesikhathi esithile lapho uzama ukuvala. Awukwazi ukuhamba phansi uhlelo lwakho lokusebenza ukuze uthole ukuthula.

Futhi lokho kuphazamisa ekuseni kwakho futhi

Ucingo olusemkhathini wokulala luyisivumelwano esiphindwe kabili: lukhokha ubusuku kanye nosuku. Lapho ucingo luwukhalenda lwakho, ukukuhlola kuyinto yokuqala oyenzayo — futhi le nto yokuqala ayivamile ukuba neze. Imizuzwana ngemva kokuvula amehlo akho, ingqondo engakabi nokuqonda iyaphendula ama-imeyili, izihloko, nezicelo zabanye abantu.

Kukhona isayensi ngaphansi kwalokhu. I-Cortisol — i-hormone yakho yokuvuka — ikhuphuka kakhulu emizuzwini engama-30–45 yokuqala ngemuva kokuvuka. Lokhu kuhle futhi kujwayelekile. Ukuphonsa isihloko esithusayo noma umyalezo ophathelene nomsebenzi ophazamisayo kulokhu kukhuphuka kuyindlela yokuguqula ukuvuka okunempilo kube ukuvuka okukhathazekile, ngaphambi kokuthi ume. Sihlanganisa imiphumela ethinta lokhu ku- <a href="/blog/posts/morning-phone-habit/">kungani umkhuba wakho weselula ekuseni kukulungiselela ukuphoxeka</a>.

Futhi ifoni eseceleni kwebhedi yenza leyo nto yokufinyelela ekuseni ibe ngokuzenzakalelayo — uma ikhona lapho njengokuphakanyiswa kwakho, ukufinyelela kuyo kuhlanganiswe nokuvuka. Yishiye ngaphandle, bese ulungisa ubusuku nosuku ngenyathelo elilodwa. (Okuningi mayelana nekhaya ekuseni ku- <a href="/blog/posts/morning-first-20-minutes/">okufanele ukwenze ngemizuzu engama-20 yokuqala esikhundleni</a>.)

"Kodwa ngiyisebenzisa njengokuphakanyiswa kwami"

Nansi — isiphakamiso esivala iningi yalezi zinkulumo. Futhi kulungile! Ifoni iyisixwayiso esihle. Kodwa khuluma iqiniso: "Ngiyidinga ukuze ngithole isixwayiso" ngokuvamile iyindlela yokugcina ethumela ifoni ibhajwe kuyo yonke enye into. Isixwayiso siyisikhali seTrojan. Ukuhamba phambili yikho okuphuma.

Isixazululo silula kakhulu: thenga i-alamu ye-$10. Lokho kuphela. Uma umsebenzi owodwa odingekayo uqediwe, ifoni ingakhokha ekhishini, endaweni yokuhamba, noma kuphi lapho ingafinyelelwa kalula. Ukuthengwa okukodwa kuqeda kokubili ukuhamba phambili phakathi kobusuku nokuthola okusheshayo ekuseni.

Uma uthanda ifoni ukuze uthole sounds zokulala noma umsindo wokuzindla, kulungile — isikhulumi esishibhile noma ithuluzi le-smart-home lingakwenza, noma ubeke ifoni ngakolunye uhlangothi lwekhaya esikhundleni sokuyibeka embhedeni. Inhloso akukhona ukuba kube nokuhlanzeka okungcwele. Kuqinisekisa ukuthi ukusetshenziswa kwefoni kudinga ukuvuka, ukuze kube yisinqumo esikhundleni sokuphendula.

Okusebenza kanjani

Hlanganisa konke futhi umhlahlandlela ufushane. Akukho okukhuluma ngokuyeka ifoni yakho — kuphela ukuyihambisa nokubuyisela umbhede emsebenzini wawo:

<li><strong>Shaja ifoni kwenye igumbi.</strong> I-athikili yonke emgqeni owodwa. Iphula ukuhamba ebusuku, ukuthola ekuseni, kanye nokucindezela kwengqondo ngasikhathi sinye — futhi isebenza ngendawo, hhayi amandla.</li><li><strong>Thenga i-alamu engu-$10.</strong> Ikhipha kuphela isizathu esisemthethweni sokuba ifoni ibe eduze kwebhedi yakho.</li><li><strong>Stop screens imizuzu engu-30–60 ngaphambi kokulala.</strong> Ikunika ingqondo yakho isikhathi sokuphuma ngokuphelele esikhundleni sokuphazamiseka.</li><li><strong>Vikela imizuzu engu-20 yokuqala uvukile.</strong> Akukho ifoni kuze kube uphume futhi uqonde. I-cortisol yakho (nok mood yakho) izokubonga.</li><li><strong>Phatha umbhede ukuze ulale futhi.</strong> Ukuncipha kokuzwakala, okukhathalelayo kwenzeka lapho, ngokushesha ukulala kusho ukukhanya kuphume.</li>

Bheka umqondo: designa indawo, ungazami amandla. Ifoni ethile kwenye igumbi ayikwazi ukujolisa ngo-1am — akudingeki ukuzibamba. Lokhu kuyifilosofi ephelele engemuva komhlahlandlela wethu wok <a href="/blog/posts/how-to-reduce-screen-time/">unciphisa isikhathi sokubuka isikrini ngaphandle kokuzikhandla</a>.

Yini elahlekile isikhathi

Amagilasi e-blue-light kanye nezihlungi ze-night-mode: abhekana nenkinga encane kakhulu kwezintathu futhi ayinaki ezimbili ezibalulekile. Yingakho abantu abathembela kuzo bavame ukubona ukungathuthukisi.

Futhi umqondo opholile wokuthi ungakwazi ukuhamba ngezithombe embhedeni "kuze kube akukho okukhathazayo" awuphumi ekuxhumeni neqiniso — umkhiqizo uqobo uyisikhuthazi. Akupheli, kuyasebenza, kuyaphendula: lokho kukhuthaza noma ngabe okuqukethwe kuhle kangakanani. Ungawuthuthukisi ukusetshenziswa kwefoni embhedeni. Susa ifoni embhedeni.

Umphumela ophakathi

Ucingo endaweni yokulala akusona isono, futhi inhloso akukhathazeki ngempilo yokuziphatha engaphezu kweyodwa. Inhloso ukuthi le divayisi eyodwa, kule ndawo eyodwa, ithinta ukulala kwakho ngezicabha ezintathu ngasikhathi sinye — ithatha isikhathi, ikhulisa ukukhanya, futhi ivuselela ingqondo yakho — bese ibhujisa imizuzu yokuqala yasekuseni ukuze ibuyise.

Ingxenye engcono kakhulu yindleko eziphakeme kakhulu: shintsha umshado, thenga iwashi elishibhile, bese ubuyisela embhedeni umsebenzi walo kuphela. Kulokhu okukhona, lokhu kukhulu kakhulu kulokho okungakwenza ukuze uthuthukise ubudlelwano bakho nocingo lwakho, lokhu kukhulu kakhulu okucela okuncane futhi kubuyisela okuningi — ukuhlela okwenziwa kanye, hhayi impi yansuku zonke.

Sources

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3. Hale, L., & Guan, S. (2015). Screen time and sleep among school-aged children and adolescents: A systematic literature review. Sleep Medicine Reviews, 21, 50–58.
4. Trauer, J.M., Qian, M.Y., Doyle, J.S., Rajaratnam, S.M.W., & Cunnington, D. (2015). Cognitive behavioral therapy for chronic insomnia: A systematic review and meta-analysis. Annals of Internal Medicine, 163(3), 191–204.
5. Clow, A., Hucklebridge, F., Stalder, T., Evans, P., & Thorn, L. (2010). The cortisol awakening response: More than a measure of HPA axis function. Neuroscience & Biobehavioral Reviews, 35(1), 97–103.