Intsha Iphuzile Ukulala, Zuza kusukela Kamuva Isikole Sokuqala
Kungase kubonakale sengathi iseluleko esingajwayelekile, kodwa kufanele uvumele ingane yakho ilele? Ubufakazi obuningi bokucwaninga bubonisa ukuthi lokhu kungase kube kuhle kubantu abasha, basize ekuthuthukiseni ukulala ekuseni nokunciphisa imiphumela yokungabi nabuthongo phakathi kwesikhukhula sasebusuku. Lezi zingane zingase zilalelisise futhi zikhiqize esikoleni futhi amazinga wokungabikho angase ahlehlise.
Kungani intsha isabela kahle ukuze ilele futhi kufanele sihambe ukuze sivumele intsha ukuthi ihlale embhedeni ngemva kwesikhashana usuku ngalunye ukuze ithuthule ukulala kwabo? Funda ukuthi ama-night owls nesigaba sokulala esiphuzile angenza kanjani ukulala, ukunciphisa ukulala nokulala ekuseni.
Izici Eziyingqayizivele Zezingane Zokulala
Ukulala ngesikhathi sobusha kuhlukile. Njengoba ubuchopho bukhula eminyakeni eyishumi neminyaka, sithatha ukufuna ukulala okuningi. (Intsha idinga isilinganiso samahora angu-9 ubuthongo ngobusuku bonke.) Ngaphezu kwalokho, isikhathi salokhu kulala sivame ukubambezeleka. Uma kushiywa ezithandweni zabo, intsha eningi ivame ukulala futhi ivuke kamuva emphakathini wonke. Noma yikuphi umzali oye wabona izingane zabo zilele ngesikhashana esidlule kungase zifakaze kalula ngalokhu.
Lokhu kubambezela isikhathi sokulala kungenzeka ngenxa yokuthuthukiswa kwazo. Njengoba sivuthiwe, isifiso sokulala (esibizwa ngokuthi i-sleep drive) nokuvuka kuyancipha futhi umjikelezo wethu we-circadian uba yinde.
Phakathi nesikhathi sokuguquka kokukhula, njengokunye ngezinto ezikulesi sigaba esibucayi, ubunzima bangase buvele.
Kungase kube nenkinga yokulala ( ubuthongo ), noma ukulala ngokweqile kwansuku zonke lapho uvuka ekuseni. Ukuhlanganiswa kokubili kubizwa ngokuthi kubambezeleka kwesigaba sokulala se-syndrome . Iziningi zezikhukhukazi ebusuku zifuna ukulala eduze no-2 kuya ku-5 AM futhi ngeke zifune ukuvuka kuze kube ngu-10 AM noma kamuva.
Isikhathi sokulala esikufunayo singaphikisana nezibopho zomphakathi.
Umphumela wezenhlalakahle kanye nemiphumela ye-School Start Times
Ngenxa yezintandokazi zabo zokulala, izintsha ezihlala ziphuzile futhi zilele zivame ukulwa nezinkampanini zakusihlwa futhi ziqoqe isikole. Uma belala ngaphambi kwalokho, bazolala lapho bephapheme futhi bezama ukulala. Kungaba cishe ukuthi akunakwenzeka ukuwahudula ebhedeni ekuseni.
Lapho laba besifazane beya esikoleni, bangase balale ngesikhathi samakilasi okuqala noma banezinye izinkinga zokuziphatha. Ukuhlushwa okuncane kungabangela amamaki ahlulekayo. Ngokuthola amahora ambalwa ebuthongo ebusuku, ukulala ngokulala kungaba yinkinga ebalulekile. Ezinganeni ezincane, izinkinga zokulala zingabonakalisa njengento engavumelekile nokungabi namandla.
Kukhona ezinye izindlela zokwelapha eziphumelelayo ze-syndrome yokuphazamiseka kwesigaba sokulala. Ngokubaluleke kakhulu, kubaluleke kakhulu kulaba beshumi ukuthi bavezwe ekukhanyeni kwelanga lapho bevuka . Okufanelekile, laba besilisa bazothola imizuzu engu-15 kuya kwangu-30 ukukhanya kwelanga ngaphakathi kwemizuzu engu-15 yokuvuka. Lokhu kusiza ukwenza kube lula ukuvuka futhi kube lula ukulala kancane kancane. Kwezinye izimo, ibhokisi elikhanyayo lingadingeka ukuthi lifakwe endaweni lapho ilanga lingaveli khona ngokwanele, ikakhulukazi ezinyangeni zasebusika.
Ngaphezu kwalokho, izifunda zesikole eziye zaphuza izikhathi zabo zokuqala ziye zaqaphela imiphumela emihle. Abafundi baboniswa ukuthi baye baba ngcono futhi bakwazi ukwenza kangcono. Ukwandisa lo mkhuba kwezinye izikole kungasiza abasha bethu ukuba benze konke okusemandleni ngokukhokhela izinguquko emaphethweni abo okulala.
Imithombo:
UDurmer, uJS noChervin, RD. "Imithi yokulala yezingane." Okuqhubekayo. I-Neurol 2007; 13 (3): 153-200.