Umjikelo wokulala: zeziphi izigaba kwaye zisebenza njani

Umxholo

• Kuthatha ixesha elingakanani ukulala
• Amanqanaba ama-4 okulala
• 1. Ukulala kancinci (Isigaba 1)
• 2.Ukulala kancinci (iSigaba 2)
• 3.Ukulala ubuthongo obukhulu (Isigaba 3)
• 4. Ukulala kwe-REM (iSigaba 4)

Umjikelo wokulala siseti yamanqanaba aqala ukusukela ngexesha umntu elele kwaye aqhubele phambili kwaye esiba nzulu nangakumbi, de umzimba uye kungena kwi-REM.

Ngokwesiqhelo, ukulala kwe-REM yeyona nto kunzima ukuyifezekisa, kodwa kweli nqanaba umzimba unokuphumla ngokwenyani kwaye kwinqanaba lokuhlaziywa kwengqondo liphezulu. Uninzi lwabantu lulandela le patheni ilandelayo yezigaba zokulala:

1. Ubuthongo obuncinci besigaba 1;
2. Ubuthongo obuncinci besigaba 2;
3. Isigaba 3 ubuthongo obunzulu;
4. Ubuthongo obuncinci besigaba 2;
5. Ubuthongo obuncinci besigaba 1;
6. REM ukulala.

Emva kokuba ukwisigaba se-REM, umzimba ubuyela kwisigaba 1 kwakhona kwaye uphinda zonke izigaba de ubuyele kwisigaba se-REM kwakhona. Lo mjikelo uyaphindaphindwa ubusuku bonke, kodwa ixesha lokulala kwi-REM liyanda ngomjikelo ngamnye.

Yazi iingxaki ezi-8 eziphambili ezinokuchaphazela umjikelo wokulala.

Kuthatha ixesha elingakanani ukulala

Umzimba uhamba imijikelo eliqela yokulala ngobusuku obunye, eyokuqala ihlala malunga nemizuzu engama-90 kwaye ixesha liyonyuka, ukuya kuthi ga kumyinge we-100 yemizuzu kumjikelo ngamnye.

Umntu omdala uhlala ephakathi kwe-4 kunye ne-5 imijikelezo yokulala ngobusuku bonke, ethi iphele ngokufumana iiyure ezi-8 zokulala eziyimfuneko.

Amanqanaba ama-4 okulala

Ukulala emva koko kwahlulwa ngokwamanqanaba ama-4, ahambelana:

1. Ukulala kancinci (Isigaba 1)

Eli linqanaba lokulala elilula kakhulu elihlala malunga nemizuzu eli-10. Isigaba 1 sokulala siqala ngalo mzuzu uvale amehlo kwaye umzimba uqalise ukulala, nangona kunjalo, kusenokwenzeka ukuba uvuke ngokulula nangasiphi na isandi esenzeka egumbini, umzekelo.

Ezinye zeempawu zeli nqanaba zibandakanya:

• Musa ukuqonda ukuba sele ulele;
• Ukuphefumla kuhamba kancinci;
• Kuyenzeka ukuba ube nemvakalelo yokuba uyawa.

Ngeli nqanaba, izihlunu azikakhululekanga, ke umntu usahamba ebhedini kwaye unokuvula amehlo ngelixa ezama ukulala.

2.Ukulala kancinci (iSigaba 2)

Isigaba sesi-2 sisigaba apho phantse wonke umntu abhekisa kuso xa esithi balala kancinci. Yinqanaba apho umzimba sele ukhululekile kwaye ulele, kodwa ingqondo ihoye kwaye, ngenxa yesi sizathu, umntu usenokuvuka ngokulula kunye nomntu ohamba ngaphakathi egumbini okanye ngengxolo endlini.

Eli nqanaba lihlala malunga nemizuzu engama-20 kwaye, kubantu abaninzi, isigaba apho umzimba uchitha ixesha elide kuyo yonke imijikelezo yokulala.

3.Ukulala ubuthongo obukhulu (Isigaba 3)

Eli linqanaba lobuthongo obunzulu apho izihlunu ziphumle ngokupheleleyo, umzimba awuthatheki kangako kukukhuthaza kwangaphandle, njengokuhamba okanye ingxolo. Okwangoku ingqondo inqanyuliwe kwaye, ke ngoko, akukho maphupha nawo. Nangona kunjalo, esi sigaba sibaluleke kakhulu kulungiso lomzimba, nanjengoko umzimba uzama ukubuyela kwimeko yokulimala okuncinci okuye kwavela emini.

4. Ukulala kwe-REM (iSigaba 4)

Ukulala kwe-REM sisigaba sokugqibela somjikelo wokulala, esihlala malunga nemizuzu eli-10 kwaye sihlala siqala imizuzu engama-90 emva kokulala. Kule nqanaba, amehlo ahamba ngokukhawuleza okukhulu, izinga lentliziyo liyanda kwaye amaphupha avela.

Kukweli nqanaba apho kunokuvela ingxaki yokulala eyaziwa ngokuba kukulala, apho umntu anokuphakama ahambehamba endlini, engakhange avuke. Isigaba se-REM sithatha ixesha elide kumjikelo ngamnye wokulala, ukuya kuthi ga kwimizuzu engama-20 okanye engama-30 ubude.

Funda ngakumbi malunga nokulala kunye nezinye izinto ezi-5 ezingaqhelekanga ezinokwenzeka ngexesha lokulala.