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123«Faqat axmoqlargina 8 soat uxlaydi» kitobidan olgan foydalarim:
Uyqu 2 qismga bo'linadi: NRem uyqu(chuqur uyqu) va Rem uyqu(sayoz uyqu).
NRemda inson fiziologik(jismoniy) jihatdan muolaja qilinadi.
Rem uyquda esa psixologik jihatdan.
Doktor NRem va Remlarning sog'lom uyqu tartibi uchun bergan maslahatlari:
- Juda ham issiqda uxlamaslik;
- Yorug'likda uxlamaslik;
- Boshga ko'rpani o'rab yotmaslik(yetarli kislorod kerak) ;
- Tirishib uxlama(mushaklar bo'shashi qiyin bo'ladi) ;
- Yotishdan 2.5 soat oldin ovqatlan(uyqu vaqtigacha hazm jarayoni tugasin) ;
- Televizor yoki musiqa eshitib uxlama(chunki ongosti hali ham ishlayotgan bo'ladi, idrok jarayoni to'xtamaydi) ;
- Kitob o'qib uxlash foydali;
- Siqilib mahzun bo'lganingda 15-20 daqiqa uxlab ol(hamma ish kechga qolib ketmasin)
- quyosh tikka kelganidan yarim soat avval va yarim soat keyin 1soat oralig'ida 20-30 daqiqa uxlab ol;
- quyosh botishidan 2 soat oldin aslo uxlama. Aqliy faoliyat nolga tushib ketadi(Uyg'onish cho'qqisiga chiqqan bo'ladi) ;
- Quyosh chiqishidan 5 soat oldin uyqu uchun eng yaxshi vaqt;
- 4-6 soat mutlaqo muammolarsiz yashash uchun yetarli;
Uyquni kamaytirish:
- har 3kunda 15 daqiqa oldin uyg'onish.(bu buzilsa 3 kundan oshib ketmasin, tartibga qayting) ;
- 4 soatgacha kamaytirdingiz bu yetarli bo'lmadi. Biologik uyquni topish uchun 10 kun 4 soatdan uxlab, keyin har 3 kunda 15 minutdan ko'paytirib boshlash kerak.
Qachonki Doktor NRem ishini tugatsagina, Doktor Rem o'z ishini boshlay oladi. Jismoniy jihatdan notog'ri va nojo'ya tashqi sabablar bilan uxlasangiz Doktor NRemning ishi cho'zilib ketib, Remga juda kam vaqt qoladi.
Doktor Rem bizning doimiy va bepul ruhshunosimiz. U kunlik olingan ma'lumotlarni saralaydi. Uyqu sizning aqliy faoliyatingizga, ma'lumotlarni eslab qolishingizga yordam bermayaptimi demak, Rem uchun juda kam vaqt qolyapti va 8 soat uxlasak ham ertalab lanj, bosh og'rigida, stress bilan uyg'onamiz.
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