Ungalali mhlawumbi ngekhe akubulale, kodwa izinto ziya kuba mbi

Umxholo

• Incinci kangakanani incinci?
• Kwenzekani?
• Usuku olu-1
• Iintsuku eziyi-1.5
• Iintsuku ezi-2
• Iintsuku ezi-3
• Ngaphezulu kweentsuku ezi-3
• Kuthekani ngokulala kakhulu?
• Ukufumana indawo yolonwabo
• Iingcebiso zokulala
• Sebenzisa kuphela igumbi lakho lokulala xa ulele
• Yenza igumbi lakho lokulala likhululeke kangangoko unakho
• Ukungqinelana ngundoqo
• Umsebenzi unokunceda
• Umgca wezantsi

Ukubandezeleka ngokulala ungalali emva kwenye kunokukwenza uzive ubolile. Unokuphosa kwaye ujike, ungabinakho ukonwaba, okanye ulale nje ngelixa ingqondo yakho izula ngokungakhathali ukusuka kwingcinga enye ukuya kwenye.

Ukudinwa nokuphulukana nokulala kunokuba nemiphumo emininzi, kodwa kunqabile ukuba kunqabile ukuswela ukulala. Oko kwathiwa, ukusebenza ngokungalali ngokwaneleyo kunokunyusa umngcipheko wokuba nengozi xa uqhuba okanye usenza into enokuba yingozi.

Incinci kangakanani incinci?

Ukulala kancinci kunokuba ufuna ubusuku obubini okanye ezimbini kunokukhokelela kwimini enenkungu, engenamveliso, kodwa ihlala ingakulimazi kakhulu.

Kodwa xa usoloko uphulukana nokulala, uya kuqala ukubona iimpembelelo zempilo ezingafunekiyo ngokukhawuleza. Ukuhlala uhlala iyure enye okanye ezimbini zokulala kancinci kunokuba unegalelo:

• ixesha lokuphendula kancinci
• utshintsho kwiimvakalelo
• umngcipheko ophezulu wokugula emzimbeni
• zibuhlungu iimpawu zempilo yengqondo

Kuthekani ngokulala ubusuku bonke ungalalanga? Okanye ngaphezulu?

Mhlawumbi uye watsala ubusuku bonke okanye ezimbini ngaphambili. Mhlawumbi uhlale ubusuku bonke ukubeka ukugqitywa kwesindululo sohlahlo-lwabiwo mali okanye ugqibe ithisisi yakho yokuthweswa isidanga.

Ukuba ungumzali, usenokuba namava ngaphezu kobusuku obuncinci bokungalali- kwaye kusenokwenzeka ukuba unamagama ambalwa okhethwayo malunga neentsomi zokuba ukujamelana nobuthongo obulahlekileyo kuba lula ngokuhamba kwexesha.

Kwenzekani?

Umzimba wakho ufuna ukulala ukuze usebenze, kwaye ukuhamba ngaphandle akuvele uzive ungathandeki, kunokuba nemiphumo emibi kakhulu.

Ukuphosa ubusuku obunye kuphela bokulala kusenokungabi yingxaki kakhulu, kodwa uya kuqala ukuqaphela ezinye iziphumo ebezingalindelekanga. Ngokude uhamba ngaphandle, ezi ziphumo ziya kuba nzima.

Nantsi indlela umzimba othanda ukuphendula ngayo xa uhlala uphaphilele:

Usuku olu-1

Ukuhlala uphaphile iiyure ezingama-24 kunokukuchaphazela ngendlela efanayo nokunxila.

Uphando oluvela ku-2010 lubonisa ukuba ukuhlala iiyure ezingama-20 ukuya kwezingama-25 kuchaphazela ugxininiso lwakho kunye nokusebenza ngendlela enezinga lotywala egazini (BAC) leepesenti ze-0.10. Kwiindawo ezininzi, uthathwa njengotywala ngokusemthethweni xa une-BAC yeepesenti ze-0.08.

Akufuneki ukuba uthethe, uya kufuna ukunqanda ukuqhuba okanye ukwenza into enokuthi ingakhuselekanga ukuba uvukile imini nobusuku.

Ubusuku bokungalali bunokuba nezinye iziphumo, nazo.

Ungaqaphela izinto ezinje:

• ukulala emini
• inkungu
• utshintsho kwiimvakalelo, njengokuxinana okanye ubushushu obufutshane kunesiqhelo
• ubunzima bokugxila okanye ukwenza izigqibo
• ukungcangcazela, ukugungqa, okanye izihlunu ezixineneyo
• ingxaki yokubona okanye yokuva

Iintsuku eziyi-1.5

Emva kweeyure ezingama-36 ngaphandle kokulala, uya kuqala ukuqaphela impembelelo enzima kakhulu kwimpilo kunye nokusebenza.

Ukuphazamiseka ixesha elide kumjikelo wakho oqhelekileyo wokulala ubeka umzimba wakho koxinzelelo. Ukuphendula, inyusa imveliso ye-cortisol (ihormone yoxinzelelo).

Ukungalingani kwehormonal kunokuchaphazela ukusabela okuqhelekileyo komzimba kunye nemisebenzi. Ungaqaphela utshintsho kwiimvakalelo zakho nakumnqweno wokutya, ukunyuka koxinzelelo, okanye ukugodola kunye nolunye utshintsho kubushushu bomzimba wakho.

Ukungeniswa kweoksijini yomzimba wakho nako kunokuhla xa uhlala uphaphile kobu bude bexesha.

Ezinye iziphumo zeeyure ezingama-36 zokungalali zibandakanya:

• inkumbulo ebambekayo
• ukwehla kwamandla kunye nenkuthazo
• ixesha lokuqwalaselwa elifutshane okanye ukungakwazi ukunika ingqalelo
• ubunzima bokuqonda, kubandakanya ingxaki yokuqiqa okanye yokwenza izigqibo
• ukudinwa okukhulu kunye nokozela
• unengxaki yokuthetha ngokucacileyo okanye ukufumana igama elifanelekileyo

Iintsuku ezi-2

Xa ungalali iiyure ezingama-48, izinto ziqala ukuba lusizi. Unokuhamba usuku lonke, uzive unenkungu okanye ungaphandle kwaphela ngaphandle kwento eyenzekayo.

Iziphumo eziqhelekileyo zokungalali zihlala zisiba mbi. Unokufumana kunzima ngakumbi ukugxila okanye ukukhumbula izinto. Unokuthi uqaphele ukwanda kokucaphuka okanye ukudakumba.

Iziphumo zokungalali komzimba wakho nazo ziyakhula emva kweentsuku ezimbini. Oku kunokunyusa amathuba okuba ugule ekubeni amajoni akho omzimba engakwaziyo ukulwa nezifo njengoko kuhlala kunjalo.

Ukuhlala uphaphile kuba ngumceli mngeni omkhulu.

Emva kweentsuku ezi-2 ezipheleleyo ngaphandle kokulala, abantu bahlala beqala ukwazi into eyaziwa ngokuba yi-microsleep. I-microsleep yenzeka xa ulahlekelwa kukuqonda ngokufutshane, naphi na ukusuka kwimizuzwana embalwa ukuya kwisiqingatha somzuzu. Awuqondi okwenzekayo ude ufike, kodwa uya kuvuka kwakhona ngokudideka kunye nokuba grogginess.

Iintsuku ezi-3

Ukuba uhambe iintsuku ezi-3 ungakhange ulale, izinto sele zizothusa.

Amathuba kukuba, ngekhe ukwazi ukucinga malunga nokunye ngaphandle kokulala. Uyakufumana kunzima ukugxila kwiincoko, emsebenzini wakho, kwanezakho iingcinga. Nokuba imisebenzi elula, njengokuvuka uyokukhangela into, inokubonakala kunzima ukuyicinga.

Kunye nokudinwa okugqithisileyo, unokubona ukuba intliziyo yakho ibetha ngokukhawuleza okukhulu kunesiqhelo.

Uyakuqaphela kwakhona utshintsho kwiimvakalelo okanye iingxaki kulawulo lweemvakalelo. Akuqhelekanga ukufumana iimvakalelo zokudakumba, ukuxhalaba, okanye i-paranoia emva kokuhamba ngaphandle kokulala iintsuku ezimbalwa.

Ukuhamba ungalali kobu bude bexesha kunokuchaphazela umbono wakho wenyani, onokuthi:

• kubangele ukuba nemibono kunye nemibono
• kukwenze ukholelwe ukuba ulwazi olungachanekanga luyinyani
• yenza into ebizwa ngokuba ngumnqwazi, eyenzekayo xa uziva uxinzelelo entlokweni yakho

Ngaphezulu kweentsuku ezi-3

Ukuyibeka ngokucacileyo, ukungalali iintsuku ezi-3 okanye ngaphezulu kuyingozi kakhulu.

Iziphumo ezichazwe ngasentla ziya kuba zibi nakakhulu. Ngokuqinisekileyo uya kuqala ukuhlangabezana nemibono rhoqo kunye nokwanda kweparanoa. Ekugqibeleni, iimpawu zengqondo yengqondo zinokubangela ukuba unqamle inyani.

Umngcipheko wokuba nengozi xa uqhuba okanye uqhuba nawuphi na umsebenzi onokuba yingozi uya kwanda kakhulu njengoko ufumana ukulala okungaphezulu. Ukuba kungaphezulu kweentsuku ze-3 kwaye awukwazi ukulala, kungcono ukubona umboneleli wakho wezempilo kwangoko.

Ekugqibeleni, ingqondo yakho iya kuqala ukuyeka ukusebenza ngokufanelekileyo, enokubangela ukusilela kwamalungu kwaye, kwiimeko ezinqabileyo, ukufa. Kwaye umngcipheko wokuba nolunye uhlobo lweengozi zengozi.

Kuthekani ngokulala kakhulu?

Ukuza kuthi ga ngoku, simisele izinto ezimbini: Ukulala kubalulekile, kwaye ukungalali kunokugqibela kubangele iziphumo ezibi.

Kodwa kunokumangaliswa kukufunda ngokwenene unako unento eninzi kakhulu elungileyo. Ngelixa ukulala kakhulu kungesosongelo sobomi, kunxulunyaniswa nenqanaba eliphezulu lokufa.

Ukulala okungapheliyo kunokubangela:

• ukuphazamiseka kwengqondo, kubandakanya iingxaki zokuqiqa nokuthetha
• ukozela emini
• ukonqena okanye amandla aphantsi
• intloko ebuhlungu
• iimvakalelo zokudakumba okanye ukudakumba
• ingxaki yokuwa okanye yokulala

Uphononongo luka-2014 lwabantu abadala abangama-24,671 lufumene ubungqina bokudibanisa ukulala ngaphezulu kweeyure ezili-10 ngobusuku, okanye ukulala ixesha elide, kuxinzelelo kunye nokutyeba kakhulu. Ukulala ixesha elide kukwayanyaniswa noxinzelelo lwegazi kunye nohlobo lwesibini lweswekile.

Ukufumana indawo yolonwabo

Iingcali ziphuhlise ezinye iingcebiso zokukunceda ubone ukuba ulala kangakanani. Ukusondela kule mali ubuninzi bobusuku kunokuthintela iziphumo ebezingalindelekanga zokulala kunye nokunceda ugcine impilo yakho iphelele.

Uninzi lwabantu abadala ludinga ukulala iiyure ezisi-7 ukuya kwezi-9 ngobusuku ngabunye. Ixesha lakho lokulala elifanelekileyo linokuxhomekeka kwizinto ezimbalwa, kubandakanya ubudala kunye nesini. Abantu abadala banokulala kancinci, kwaye nabasetyhini banokulala kancinci.

Jonga ikhalityhuleyitha yethu yokulala ukuze ufumane umbono olungileyo wokuba ufuna ukulala okungakanani ubusuku ngabunye.

Iingcebiso zokulala

Ukuba uhlala unengxaki yokulala ngokwaneleyo, oko kunokuba luncedo ekujongeni imikhwa yakho yokulala.

Ezi ngcebiso zinokukunceda ufumane okungakumbi-kwaye ngcono-ukulala:

Sebenzisa kuphela igumbi lakho lokulala xa ulele

Igumbi lakho lokulala kufuneka libe yindawo engcwele. Ukunciphisa umda kwimisebenzi yokulala, ukulala ngesondo, kwaye mhlawumbi nokufunda kancinci ngaphambi kokulala kunokukunceda utshintshele kwimowudi yokuphumla xa ungena egumbini lakho. Oku kunceda ulungiselele ukulala.

Gwema ukusebenza, ukusebenzisa ifowuni, okanye ukubukela iTV kwigumbi lakho lokulala, njengoko oku kunokukuvusa.

Yenza igumbi lakho lokulala likhululeke kangangoko unakho

Indawo yokulala ethambileyo inokukunceda ukuba ulale ngokulula. Landela ezi ngcebiso:

• Gcina igumbi lakho lipholile ukuze ulale ngcono.
• Beka iingubo zakho ukuze zisuswe ngokulula kwaye zongezwe kwakhona xa kufuneka njalo.
• Khetha umatrasi omnandi kunye nemiqamelo, kodwa kunqande ukumanyanisa ibhedi ngemiqamelo.
• Hlanganisa amakhethini okanye ukucima ukukhanya ukuze uvimbe ukukhanya.
• Sebenzisa ifeni yengxolo emhlophe ukuba uhlala kwigumbi okanye uhlala nabantu abanengxolo.
• Tyala imali kwimakhishithi esemgangathweni kunye neengubo.

Ukungqinelana ngundoqo

Usenokungabi nayo imfuno ukuya kulala kwangeempelaveki, okanye naliphi na elinye ixesha xa kungafuneki ukuba uvuke ngexesha elithile, kodwa ukuvuka ngeeyure ezingaqhelekanga kunokulahla iwotshi yakho yangaphakathi.

Ukuba uhlala ubusuku obunye kwaye kusafuneka uvuke kwangoko, unokuceba ukufumana indawo yokulala kancinci. Oku ngamanye amaxesha kuyanceda, kodwa ukulala kunokwenza izinto nzima nangakumbi: Thatha ukulala kade emini, kwaye ngekhe ukwazi ukulala ngexesha ngobo busuku, nokuba.

Ukuze ufumane obona buthongo bungcono, zama ukulala ngexesha elifanayo yonke imihla ebusuku kwaye uvuke malunga nexesha elifanayo ntsasa nganye, nokuba awukwenzi oko unayo ukuya.

Umsebenzi unokunceda

Ukuzivocavoca umzimba kungakudinisa, kungabonakala kusengqiqweni ukucinga ukuba ukuzilolonga ngokwaneleyo kuya kuphucula ukulala kwakho.

Ngokuqinisekileyo inako. Ukulala ngcono kuphakathi kwezibonelelo ezininzi zomsebenzi oqhelekileyo womzimba. Ukuba unengxaki yokulala, nangona kunjalo, qiniseka ukuba ufumene lo msebenzi ngaphandle kweeyure ezimbalwa ngaphambi kokulala.

Ukuzilolonga emva kwexesha emini kunokukudinisa kwaye kukugcine uphaphile.

Ukukhangela ezinye iingcebiso? Nazi ezinye ezili-17 zokukunceda ufike ebhedini (kwaye uhlale apho).

Umgca wezantsi

Ukungabikho kobusuku okanye ezimbini zokulala akuyi kukubulala, kodwa kunokwenza inani kwimpilo yakho kunye nokukwazi ukusebenza emini.

Ngenxa yokuba ukulala kakuhle kuyinxalenye ebalulekileyo yempilo elungileyo, kulungile ukuba uthethe nomboneleli wakho wezempilo ukuba uqhubeka nokuba nengxaki yokulala, nokuba le ngxaki ibandakanya ukulala kancinci okanye kaninzi.

UCrystal Raypole wayekhe wasebenza njengombhali kunye nomhleli weGoodTherapy. Amacandelo akhe anomdla abandakanya iilwimi zaseAsia kunye noncwadi, uguqulelo lwaseJapan, ukupheka, isayensi yendalo, ubungqingili besini, kunye nempilo yengqondo. Ngokukodwa, uzibophelele ekuncedeni ukunciphisa ukubekwa amabala malunga nemicimbi yezempilo yengqondo.