Uma uhlangabezana nokulala ngokweqile kwamalanga, ungase ungabi ukulala ngokwanele. Abantu abadala badinga ubuthongo obukhulu ngobusuku obuphakathi ukuze bazizwe bephumule? Funda ukuthi ukulala kudinga ukuguqulwa kanjani njengoba sikhulile nokuthi ngabe uthola yini okwanele ukuze uzizwe uphumule. Okokugcina, cabangela ezinye izinto ezingathinta ikhwalithi yokulala, noma ngabe uthola amahora okwanele wokugubha embhedeni.
Izingosi Eziqaphela Inani Lokulala Olidingayo
Inani lokulala oludinga cishe linqunywa yizofuzo zakho, iminyaka yakho, impilo yakho yonke, izidingo ezahlukene phakathi nosuku lwakho, nezinye izici. Abanye abantu badinga ukulala okungaphezulu futhi abanye bathola ngokuncane. Njengoba sikhula, kungenzeka ukuthi sinciphise ikhono lokulala ebusuku, okwenza kube nesikhathi esengeziwe ekulele ubuthongo futhi kwanda ukulala . Izinkinga zezokwelapha, kuhlanganise nobuhlungu obungapheli nezinye izinkinga zokulala ezifana ne-apnea yokulala, zingathinta ikhono lokulala ebusuku. Ukwenyuka komzimba noma ukunciphisa umsebenzi, okubandakanya ukuzivocavoca, kungathinta futhi izidingo zokulala.
Uma uthola inani lokulala okumele uzizwe uphumule, ungagwema impembelelo yokulahlwa kokulala futhi uthuthukise umsebenzi wakho wosuku. Iningi labantu lithola kakhulu ukulala kwabo ebusuku, kodwa izidingo zokulala nazo zingase zenziwe nge-naps. Kungenzeka ukunquma inani lokulala okudingayo ngokulandela ukuhlolwa okulula .
Isilinganiso sokulala kwezidingo zabadala
Ngokuvamile, umuntu omdala onempilo udinga amahora angu-7 kuya kwangu-9 okulala ubusuku bonke. Ucwaningo luye lwabonisa ukuthi isilinganiso esilinganiselwe sokulala esidingekayo ukugwema imiphumela eyingozi emisebenzini yansuku zonke amahora angu-8 nemizuzu engu-10. Kunconywa ukuthi abantu abadala abangaphezu kweminyaka engama-65 bangadinga ukulala kancane, isilinganiso samahora angu-7 kuya kwangu-8 kunalokho.
Uma isikhathi esiningi sichithwa embhedeni, ukulala ubuthongo kuzoholela.
Lokhu kusatshalaliswa okujwayelekile kokulala kudinga kubantu kuyindonga ehlotshwe ngebhend. Njengoba nje ukuphakama, isisindo, ukuhlakanipha, nezinye izici: kukhona abantu abadlulele futhi ngeke uhambisane "nesilinganiso." Abanye abantu bangadinga amahora angu-6 kuphela okulala ukuze bazizwe bephumule ngokuphelele ngaphandle kwemiphumela emibi. Isikhathi esongeziwe esichitha embhedeni kulaba bantu singabangela ukulele. Ngakolunye uhlangothi, abanye abantu bangase badinge amahora angu-9 (noma ngaphezulu), futhi kuphela ukuthola amahora angu-8 okulala kuzoholela ekutholeni ukulala .
Uma uzithola uzwa ubuthongo phakathi nosuku, kungenzeka ukuthi awutholi ukulala ngokwanele. Zama ukugcina isikhathi sokulala njalo kanye nesikhathi sokuhlala esinqunyiwe. Ulale uma uzizwa ulele, bese uzama ukuhlangabezana nezidingo zakho zokulala ngabanye ngokuvikela isikhathi sakho sokulala kwezinye izinto. Lapho uvuka ekuseni, zama ukuthola imizuzu engu-15 kuya kwangu-30 ukukhanya kwelanga noma ngokuvuka noma ekuphumeni kwelanga.
Imiphumela Yobuthongo Enganele
Uma ulala kancane kunalokho okudingayo, cishe uzoqala ukuqoqa isikweletu sokulala . Ungase ube nokulahlwa kokulala, okungabangela imiphumela engokwenyama kanye nengokwengqondo . Uma ubuthongo obungapheli, ungase uhlupheke emiphumeleni emibi yezempilo njengokwedlula ukukhuluphala.
Kwezinye izimo, akukhona kuphela amahora aphelele abalulekile. Ikhwalithi yokulala ingancipha kakhulu yizimo ezinjenge- apnea yokuvimbela ubuthongo kanye nokunyakaza kwamalungu okulala kwesikhathi .
Uma uthola amahora okwanele okulala, kodwa ungavumeli ukuzwa uphumule noma ube nokulala emini, kufanele ukhulume nodokotela olele ngezinye izici ezingase zibe nomthelela izinga lokulala kwakho.
Imithombo:
Kryger, MH et al. "Izimiso Nemikhuba Yokulala Imithi." Elsevier, edition 6, 2016.
"I-National Sleep Foundation ikhuthaza izikhathi ezintsha zokulala."
Van Dongen, HPA et al. "Izindleko ezithintekayo zokuvuselela okungeziwe: imiphumela yezinga lempendulo emisebenzini ye-neurobehavioral and sleep physiology kusuka emingceleni yokulala engapheli nokulahlwa okungapheli kokulala." Ukulala ngo-2003; 26 (2): 117-126.
Wehr, TA et al. "Ukugcinwa kwezinqubo zokuphendula i-photoperiod kubantu." Am J Physiol 1993; 165 (4): R846-857.