Ukulala kunye nempilo yakho

Njengoko ubomi buxakeka ngakumbi, kulula kakhulu ukungalali. Ngapha koko, abantu abaninzi baseMelika bafumana kuphela iiyure ezi-6 zokulala ubusuku okanye ngaphantsi.

Udinga ukulala ngokwaneleyo ukunceda ubuyisele ingqondo nomzimba wakho. Ukungalali ngokwaneleyo kunokuba yingozi kwimpilo yakho ngeendlela ezininzi.

Ukulala kunika umzimba wakho kunye nengqondo ixesha lokufumana kwakhona kuxinzelelo losuku. Emva kokulala ubusuku obumnandi, uqhuba ngcono kwaye ungcono ekwenzeni izigqibo. Ukulala kunokukunceda uzive uphaphile, unethemba kwaye uhlala nabantu ngcono. Ukulala kunceda umzimba wakho ukhusele izifo.

Abantu abohlukeneyo bafuna ukulala ngeendlela ezahlukeneyo. Uninzi lwabantu abadala bafuna ukulala iiyure ezisi-7 ukuya kwezi-8 ngobusuku ukuze ube sempilweni nasengqondweni. Abanye abantu abadala bafuna ukuya kwiiyure ezili-9 ebusuku.

Zininzi izizathu zokuba kutheni ukulala kunqabile.

• Iishedyuli ezixakekileyo. Imisebenzi yangokuhlwa, nokuba ngumsebenzi okanye yintlalo, sesinye sezizathu eziphambili zokuba abantu bangalali ngokwaneleyo.
• Indawo yokungalali kakuhle. Kunzima kakhulu ukulala kakuhle kwigumbi lokulala ngengxolo eninzi okanye ukukhanya, okanye kubanda kakhulu okanye kushushu kakhulu.
• Izixhobo zombane. Iitafile kunye neefowuni eziphathwayo nezikhala ubusuku bonke ziphazamisa ukulala. Banokwenza ukuba kube nzima ukunqamla kwihlabathi elivukayo.
• Iimeko zonyango. Ezinye iimeko zempilo zinokuthintela ukulala nzulu. Oku kubandakanya isifo samathambo, umqolo obuhlungu, isifo sentliziyo, kunye neemeko ezifana nesifuba esenza kube nzima ukuphefumla. Uxinzelelo, unxunguphalo kunye nokusetyenziswa gwenxa kweziyobisi nako kwenza ukuba kube nzima ukulala. Amanye amayeza aphazamisa ubuthongo.
• Uxinzelelo malunga nokulala. Emva kobusuku obuninzi bokuphosa kunye nokujika, ukuhlala nje ebhedini kunokukwenza ube nexhala kwaye uvuke, nokuba sele udinwe kakhulu.

Iingxaki zokulala

Iingxaki zokulala zizathu ezibangela ukuba abantu abaninzi bangakwazi ukulala ngokwaneleyo. Unyango lunokunceda kwiimeko ezininzi.

• Ukuphuthelwa kwenzeka xa unengxaki yokulala okanye ukulala ebusuku. Yeyona ngxaki yokulala ixhaphakileyo. Ukuphuthelwa kunokuhlala ubusuku, iiveki ezimbalwa, okanye iinyanga ukuphela.
• I-apnea yokulala yimeko apho ukuphefumla kwakho kuphumla khona ubusuku bonke. Nokuba awuvuki yonke indlela, ubuthongo bokulala buphazamisa ubuthongo obunzulu.
• Isifo semilenze engenasiphelo sinokukugcina uphaphile kunye nomnqweno wokuhambisa imilenze yakho nangaliphi na ixesha uphumla. Rhoqo isifo semilenze esingazinzanga siza neemvakalelo ezingathandekiyo njengokutshisa, ukurhawuzelela, ukurhawuzelela, okanye ukunyakazela emilenzeni.

Ukungabikho kokulala kuthintela ngaphezu komntu omfutshane kwiso lokuvala. Ukukhathala kunxulunyaniswa neengozi ezinkulu nezincinci. Ukuphelelwa lixesha kukhokelele kwiimpazamo zabantu emva kweentlekele ezininzi kubandakanya ukuchitheka kweoyile ye-Exxon-Valdez kunye nengozi yenyukliya yaseChernobyl. Ukungalali kakuhle kube negalelo kwiingozi ezininzi zeenqwelo-moya.

Unyaka ngamnye, ukuya kwi-100 000 yeengozi zeemoto kunye ne-1,550 yokufa kubangelwa ngabaqhubi abaphelile. Ukozela ukuqhuba kuthintela ukuphaphama kunye nexesha lokuphendula njengokuqhuba unxilile.

Ukungabikho kokulala kunokwenza kube nzima ukuhlala ukhuselekile emsebenzini. Ingakhokelela kwiimpazamo zonyango kunye neengozi zorhwebo.

Ngaphandle kokulala ngokwaneleyo, ingqondo yakho iyasokola ukwenza imisebenzi esisiseko. Unokukufumanisa kunzima ukugxila okanye ukhumbule izinto. Unokuba neemvakalelo ezingapheliyo kwaye ubangxolise abantu osebenza nabo okanye abantu obathandayo.

Kanye njengokuba ingqondo yakho ifuna ukulala ukuze izibuyise, nomzimba wakho uyayifuna. Xa ungalali ngokwaneleyo, umngcipheko wakho unyukela kwizifo ezininzi.

• Seswekile. Umzimba wakho awulawuli njengokulawula iswekile yegazi xa ungalali ngokwaneleyo.
• Isifo sentliziyo. Ukungalali ngokwaneleyo kungakhokelela kuxinzelelo lwegazi kunye nokudumba, izinto ezimbini ezinokonakalisa intliziyo yakho.
• Ukutyeba kakhulu. Xa ungafumani kuphumla ngokwaneleyo ebuthongweni, usengozini yokutya kakhulu. Kunzima kakhulu ukuxhathisa ukutya okuneswekile eninzi namafutha amaninzi.
• Usulelo. Amajoni akho omzimba afuna ukuba ulale ukuze ukwazi ukulwa nengqele kwaye uhlale usempilweni.
• Impilo Yengqondo. Uxinzelelo kunye noxinzelelo kuhlala kunzima ukulala. Banokuba mandundu emva komtya wokungalali ebusuku.

Thetha nomboneleli wakho wezempilo ukuba uhlala udiniwe emini, okanye ukungabikho kokulala kwenza kube nzima ukwenza imisebenzi yemihla ngemihla. Kukho unyango olufumanekayo ukuphucula ukulala.

ICarskadon MA, iDement WC. Ukulala komntu kwesiqhelo: ukujonga ngokubanzi. Ku: Kryger M, Roth T, Dement WC, ii-eds. Imigaqo kunye nokuziqhelanisa neyeza lokulala. Umhla wesi-6. IPhiladelphia, PA: Elsevier; I-2017: isahluko 2.

Amaziko oLawulo lweNtsholongwane kunye noThintelo lwewebhusayithi. Ukulala nokulala. www.cdc.gov/sleep/index.html. Ukuhlaziywa ngo-Epreli 15, 2020. Ifikeleleke ngo-Okthobha 29, 2020.

UDrake CL, uWight KP. Umsebenzi weShift, ukuphazamiseka emsebenzini, kunye nejet lag. Ku: Kryger M, Roth T, Dement WC, ii-eds. Imigaqo kunye nokuziqhelanisa neyeza lokulala. Umhla wesi-6. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 75.

UFilipu P, uSagaspe P, uTaillard J. Ukozela kubasebenzi bezothutho. Ku: Kryger M, Roth T, Dement WC, ii-eds. Imigaqo kunye nokuziqhelanisa neyeza lokulala. Umhla wesi-6. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 74.

UVan Dongen HPA, uBalkin TJ, uHursh SR. Ukusilela kokusebenza ngexesha lokulahleka kokulala kunye neziphumo zabo zokusebenza. Ku: Kryger M, Roth T, Dement WC, ii-eds. Imigaqo kunye nokuziqhelanisa neyeza lokulala. Umhla wesi-6. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 71.

• Ukulala okunempilo
• Iingxaki zokulala