Izidingo zokulala zishintsha impilo yonke futhi zihluka phakathi kwabantu
Sonke sitshelwe ukuthi kufanele sithole amahora angu-8 ubuthongo ngobusuku bonke, kodwa lolu lwazi luyisilinganiso futhi lungase lungabi luhle kakhulu kubantu bonke. Abanye bangadinga ukulala okungaphezulu futhi abanye bangaphansi, futhi izidingo zethu zingashintsha empeleni. Ngakho-ke, iseluleko esasikholwe ngaso sonke isikhathi umuntu ngamunye adinga amahora ayisishiyagalombili okulala ubusuku buyinganekwane.
Ukulala okufushane okubhekene ne-Long Sleepers
Wonke umuntu unesidingo sokulala esingahle sithathwe yizakhi zofuzo , noma ulwazi lofuzo.
Lesi sidingo inani lokulala umzimba wethu udinga ukuba sivuke sizizwa siqabulekile. Lo mthelela cishe uvele kuwo wonke umbala, "abambalwa abalele" abadinga ngaphansi kokulinganisa nokuthi "abalala isikhathi eside" badinga ngaphezulu.
Ukuguqulwa Kwezinto Ezidingekayo Kuzo zonke izinsuku zokuphila
Ukulinganisa okulinganiselwe kudinga izinguquko esikhathini sethu sokuphila, ikakhulukazi ebuntwaneni nasekukhuleni. Nakuba kunezilinganiso, kuzoba khona abantu abawela kokubili nangaphansi kwezidingo, kuhlanganise namaqembu alandelayo abantu:
- Izinsana (izinyanga ezingu-3-11) zidinga amahora angu-14-15
- Izinyanga (izinyanga ezingu-12-35) zidinga amahora angu-12-14
- Abasenkulisa (iminyaka engu-3-6) badinga amahora angu-11-13
- Isikole esikoleni (iminyaka engu-6-10) sidinga amahora angu-10-11
- Izinsana (iminyaka engu-11-18) zidinga amahora angu-9.25
- Abantu abadala badinga isilinganiso samahora angu-8
- Abantu abadala asebekhulile bangadinga ukulala kancane
Isikweletu sokulala
Kwenzekani uma singahlangabezane nezidingo zethu zokulala? Ngokungatholi ngokwanele , siqongelela isikweleti sokulala esivame ukukhokha. " Lokhu kukhokha kungase kuhlanganise nokulala okungaphezulu ngokulala, ukulala ekuqaleni, noma ukulala ukuze ubambe.
Uma silala kancane kunokuba umzimba wethu udinga ukuzizwa uphumuliwe futhi ungabanjwa singase sibe nakho:
- Ukulala kwamasuku
- Ukukhathala
- Ukubunzima ukugxila
- Ukucabanga okubi
- Ingozi eyingozi yezigameko
- Ezinye izinkinga zempilo (okungukuthi, ukuzuza kwesisindo )
Ngingayithola Kanjani Izidingo zami Zokulala?
Kukhona indlela elula yokuthola ukuthi ulala kangakanani .
Landela lezi zinyathelo:
- Beka eceleni isonto noma ezimbili ukuthi ungagxila ekulele kwakho futhi ungavumeli ukuphazamiseka noma izinguquko ohlelweni lakho lokulala.
- Khetha isikhathi sokulala esivamile bese unamathela kuso, ubusuku emva kobusuku.
- Vumela ukulala uma nje ufuna, vusa ngaphandle kwewashi le-alamu ekuseni.
- Emva kwezinsuku ezimbalwa, uzobe ukhokhele isikweletu sakho sokulala , futhi uzoqala ukusondela inani elilinganiselwe lokulala okudingayo.
- Uma unqume isidingo sakho, zama ukubeka isikhathi sakho sokulala ngehora elizokuvumela ukulala okudingayo, ngenkathi usukuma ngesikhathi ukuqala usuku lwakho.
Imiphumela Yobuncwane bokulala
Kubaluleke kakhulu ukuthi umzimba wakho uthola ukulala okudingayo. Ukungapheli isikhathi eside, noma isikhathi eside, ukuhlushwa kokulala kuhlanganiswe nezinkinga ezihlukahlukene ezonakalisa impilo yakho, ukuphepha, ukukhiqiza, imizwelo, nokuningi.
Nazi ezinye izimpendulo ezingase zifinyelele ukulala ekulaleni:
- Nciphise ukuqapha
- Ukunciphisa ukusebenza
- Ukukhubazeka kwememori
- Ukukhubazeka kwengqondo
- Ukulimala emsebenzini
- Ukulimala ngenxa yokwehla kwemoto noma eminye imishini esindayo
Ngokuvamile, abantu abathola ukungabi nabuthongo okungapheli babhala isimo sabo njengesipiliyoni "esivamile" futhi bakhonsa ukukhathala kwabo kuze kube sekucindezelekeni kokuphila, emsebenzini, kanye nezingane.
Laba bantu abaqapheli ukuthi ukungatholi ngokwanele ukulala ngokwanele kuyinto engalungile, futhi bangaqhubeka iminyaka eminingi ngaphandle kokulungisa inkinga noma ukufuna usizo.
Umthombo:
I-National Sleep Foundation