Ngaba ukuzilolonga yeyona nto iphambili ekulaleni ngcono?

Umxholo

• Uphengululo lwe

Ndidiniwe. Ukubetha. Igqitywe tu. Ukuzilolonga okunzima, ngaphandle kwamathandabuzo, kukushiya ukulungele ukubetha ifula. Kodwa ngokokuvota okutsha, oko kuzilolonga akwenzi nje ulale, kunokukwenza ulale ngcono.

Abantu abachonga njengabaqheliseliyo baxela ubuthongo obungcono kunabo bazithatha njengabangasebenzi, ngokophando olutsha lweSizwe seSiseko seSiseko, nokuba la maqela mabini alala ngokulinganayo.

"Abantu abalala ngcono baxela ukwenza umthambo ngakumbi, kwaye abantu abasebenzisa imithambo badla ngokulala ngcono," utshilo uMatthew Buman, Ph.D., unjingalwazi oncedisayo wokuzilolonga kunye nokuba sempilweni kwiYunivesithi yase-Arizona State kunye nelungu lombutho wokuvota we-NSF. "Siyazi ukuba ubomi buxakeke kakhulu kubantu abaninzi. Abalali ngokwaneleyo kwaye abafumani mithambo ngokwaneleyo."

Kubantu abali-1 000 abaphononongwe yi-NSF, iipesenti ezingama-48 bathi bafumana umthambo olula rhoqo, iipesenti ezingama-25 bazithatha njengabasebenza ngokulingeneyo, kwaye iipesenti ezili-18 bathi bafumana umthambo rhoqo, beshiya iipesenti ezilithoba ezingakhange zichaze mthambo. Ukuzivocavoca kunye nokungasebenzisi imithambo ngokufanayo uxele umyinge weeyure ezintandathu kunye nemizuzu engama-51 yokulala ngosuku lomsebenzi kunye neeyure ezisixhenxe kunye nemizuzu engama-37 yokulala kwimihla engeyiyo yokusebenza.

Abazilolonga ngamandla baxela obona buthongo bungcono, kunye neepesenti ezili-17 kuphela besithi umgangatho wabo wokulala ulungile okanye umbi kakhulu. Phantse isiqingatha sabangasebenziyo, kwelinye icala, baxele ubuthongo obulungileyo okanye obubi kakhulu. Nangona kunjalo, kwanemithambo emincinane yayingcono kunabo bangenzi mthambo: i-24 pesenti yathi balala ngokwaneleyo okanye kakubi kakhulu. "Nokuthamba kancinci kulunge kunokuba kungabikho namnye," utsho uBuman. "Kubonakala ngathi ezinye zilungile kwaye ezinye zibhetele."

Ezi ziindaba ezimnandi kuwo onke amanqanaba okuzivocavoca, kodwa ngakumbi iitapile zokulala. "Ukuba awusebenzi, ukongeza uhambo lwemizuzu eyi-10 yonke imihla kunokuphucula amathuba akho obuthongo obumnandi," utshilo uMax Hirshkowitz, Ph.D., isitulo sabasebenzi bokuvota, kwingxelo.

Ayisiyiyo imizuzu emingaphi osebenzayo ngayo okanye ukuba uzilolonga kangakanani na, kodwa eneneni ungawufumani nawaphi na umsebenzi obonakala uqikelela ukuba uza kulala kangakanani, utshilo uMichael A. Grandner, Ph.D. umhlohli wezifo zengqondo kunye nelungu lenkqubo yokuNyanga ukulala kwiYunivesithi yasePennsylvania. "Ukuhamba nje kancinci kunokunganeli ukulahla iipounds, kodwa kunokunceda ukuphucula ubuthongo bakho, obunokubaluleka okukhulu, imiphumo emihle," utsho.

Ewe, impilo enkulu ngokubanzi inokuphucula ukulala kwakho, ucacisa uBuman. “Ezinye zezona zinto zidla ngokubangela ukozela kukutyeba ngokugqithiseleyo, isifo seswekile nokutshaya,” utsho. "Siyazi ukuba ukuzivocavoca rhoqo kunokunceda ukuphucula nganye yezi zinto." Abadlali abaxela ukulala okusemgangathweni banokuba bonwabele "imiphumo emihle evela ekunciphiseni ubunzima bethu, ukuphucula isifo seswekile kunye nokuyeka ukutshaya," utsho. Kodwa ukuzivocavoca kukwayaziwa ukuba kukunciphisa uxinzelelo, kunye nokumangaliswa, ukumangaliswa-silala ngcono xa siseluxolweni.

Nokuba umsebenzi owenzileyo awunakucinga "ngokuzivocavoca" ungakhokelela ekuzoliseni ngakumbi. Ngapha koko, ukuhlala kancinci kunokukhuthaza ukulala okungcono.Kuphela iipesenti ezili-12 zabantu abathi bachitha iiyure ezili-10 okanye ngaphezulu behleli ngosuku ngalunye babika ubuthongo obuhle kakhulu, ngelixa iipesenti ezingama-22 zabantu abahlala ngaphantsi kweeyure ezintandathu ngosuku benza, ngokutsho kwe-poll.

Siyazi ukuba ukuhlala kakhulu mihla le kunokukhokelela kwiziphumo ezininzi zempilo, kubandakanya isifo sentliziyo kunye neswekile, ezizimeleyo nokuba umntu uzilolonga kangakanani, utshilo uBuman. Olu luvavanyo lokuqala lokunxulumanisa yonke loo desika ukubaleka nokulala kakubi. "Ukuhlala kancinci kuhlala kungcono, nokuba umncinci kangakanani. Akudingeki ukuba ube ngumthambo, kunokuba yinto elula njengokuma edesikeni yakho xa uthatha umnxeba wakho olandelayo, okanye uhamba ezantsi eholweni uye thetha nomntu osebenza naye endaweni yokuthumela i-imeyile, utshilo.

Abantu abangazilolongi kwaphela nabo baye basokola kakhulu ukuhlala bephaphile ngexesha lemisebenzi yasemini, njengokutya okanye ukuqhuba. "Umzimba kufuneka ulale kanye njengoko kufuneka uwutye kwaye kufuneka uhambe," utshilo uGrandner, isithethi seAmerican Academy of Sleep Medicine. "Ukulala, umsebenzi, ukutya-zonke ziyaxhasana njengeentsika ezintathu ezibalulekileyo zempilo."

Ngethamsanqa kuye wonke umntu ozama ukufaka umthambo kwishedyuli exakekileyo, i-poll ikwafumanise ukuba umthambo unceda ukulala nokuba leliphi ixesha losuku. Iingcali ngokubanzi zicebisa ukushiya iiyure ezimbalwa phakathi kokuzilolonga kunye nexesha lokulala, kodwa u-Grandner uthi oko akufuneki ukuba yingcebiso yengubo kuye wonke umntu. "Ukuba ungafumana umsebenzi wakho [ubuncinci] iyure okanye ezimbini phambi kokulala, inokuba ilungile leyo," utshilo. "Kodwa kunokwenzeka ukuba ngekhe ufumane ubungakanani okanye ixesha oza kulidinga ukuze ungalali kakuhle."

UBuman uyavuma, ubukhulu becala, nangona bongeza abanye abantu banokuziva bezilolongele kakhulu ngokuhlwa baphazamisa ukulala kwabo, kwaye kufuneka bakuthathele ingqalelo ukusebenza kwangoko. Abantu abanyangelwa ukungalali okungapheliyo nabo baxelelwa ukuba baphephe ukuzilolonga kade.

Mhlawumbi ngokungathandabuzekiyo, ngaphezu kwesiqingatha sabaphenduli bophando-kulo naliphi na inqanaba lomsebenzi-bathi emva kobusuku obuchithe ukujula nokujika okanye ubusuku obufutshane kunobuthongo obuqhelekileyo, umthambo ubandezelekile. Sonke besikhona: ubusuku obungalindelekanga obukhokelele kukhokelela kwimijikelezo embalwa kunye neqhosha lokusnuza kunokutsiba uphume ebhedini ukuya kwindawo yokuzivocavoca. Ngethamsanqa, ngolunye usuku lokutsiba ukuzilolonga kwakho-okanye usuku olunye lokunciphisa ukulala ukuze uqiniseke ukuba ukulungele-ngekhe kwenze umahluko omkhulu, utshilo u-Grandner, ucinga ukuba sele ulele ngokwaneleyo.

Okungakumbi kwi-Huffington Post Ukuphila ngokusempilweni:

5 Matshi Superfoods Ufanele ukuba Uyatya

Ubunzima beLack-Night Snack Cravings, Chaziwe

Iindaba ezimbi ngakumbi malunga ne-BPA

Uphengululo lwe