Ukulala okunempilo

Umxholo

• Isishwankathelo
• Yintoni ukulala?
• Ndifuna ukulala okungakanani?
• Zithini iziphumo zokungalali ngokwaneleyo?
• Ndingalala njani ngcono?

Isishwankathelo

Yintoni ukulala?

Ngelixa uleleyo, akukho zingqondweni, kodwa ingqondo kunye nemisebenzi yomzimba isasebenza. Ukulala yinkqubo entsonkothileyo yebhayiloji ekunceda ukuba uqhubekeke nolwazi olutsha, uhlale usempilweni, kwaye uzive uphumle.

Ngexesha lokulala, ingqondo yakho ijikeleza ngokwamanqanaba amahlanu: isigaba 1, 2, 3, 4, kunye nokuhamba kwamehlo okukhawulezayo (REM) ukulala. Izinto ezahlukeneyo zenzeka kwinqanaba ngalinye. Umzekelo, unendlela eyahlukileyo yamaza engqondo ngexesha ngalinye. Ukuphefumla kwakho, intliziyo, kunye nobushushu bunokucothisa okanye ngokukhawuleza kwinqanaba elithile. Izigaba ezithile zokulala ziyakunceda

• Ziva uphumle kwaye unamandla ngosuku olulandelayo
• Funda ulwazi, ufumane ukuqonda, kwaye wenze iinkumbulo
• Nika intliziyo yakho kunye ne-vascular system ukuphumla
• Khupha ihommone yokukhula ngakumbi, enceda abantwana ukuba bakhule. Ikonyusa ubunzima bemisipha kunye nokulungiswa kweeseli kunye nezicubu kubantwana nakubantu abadala.
• Khupha iihormoni zesini, ezinegalelo ekufikiseni nasekuchumeni
• Gcina ekuguleni okanye ekuncedeni ukuba ubengcono xa ugula, ngokwenza ii-cytokines ezininzi (iihormoni ezinceda amajoni omzimba alwe nosulelo olwahlukeneyo)

Udinga onke amanqanaba ukuze ufumane ukulala okunempilo.

Ndifuna ukulala okungakanani?

Ubungakanani bokulala obudingayo buxhomekeke kwizinto ezininzi, kubandakanya iminyaka yakho, indlela ophila ngayo, impilo yakho, nokuba ufumene ubuthongo obaneleyo kutsha nje. Iingcebiso ngokubanzi zokulala zezi

• Usana olutsha: 16-18 iiyure ngosuku
• Abantwana abasaqala esikolweni: I-11-12 iiyure ngosuku
• Abantwana abakwizikolo: Ubuncinane iiyure ezili-10 ngosuku
• Abatsha: 9-10 iiyure ngosuku
• Abantu abadala (kubandakanya abantu abadala abadala): Iiyure 7-8 ngosuku

Ngexesha lokufikisa, iwotshi yendalo yabakwishumi elivisayo iyatshintsha, kwaye kunokwenzeka ukuba balale kamva kunakubantwana abancinci kunye nabantu abadala, kwaye bathanda ukulala kamva ekuseni. Oku kulibazisa ukulala-ukuvusa isingqisho kungqubana namaxesha okuqala kwakusasa kwizikolo ezininzi eziphakamileyo kwaye kunceda ukucacisa ukuba kutheni uninzi lolutsha lungalali ngokwaneleyo.

Abanye abantu bacinga ukuba abantu abadala bafuna ukulala kancinci njengoko bekhula. Kodwa abukho ubungqina obubonisa ukuba abantu abadala banokufumana ubuthongo obuncinci kunabantu abancinci. Njengokuba abantu bekhula, nangona kunjalo, bahlala belala kancinci okanye bathambekele ekuchitheni ixesha elincinci kubunzulu bokulala. Abantu abadala abadala bavuswa ngokulula.

Kwaye ayisiyiyo nje inani leeyure zokulala ozifumanayo elibalulekileyo. Umgangatho wobuthongo owufumanayo nawo ubalulekile. Abantu abalala bephazanyiswa kaninzi okanye bancitshiswa abafumani ngokwaneleyo kwizigaba ezithile zokulala.

Ukuba uyazibuza ukuba ulala ngokwaneleyo na, kuquka nokulala okusemgangathweni, zibuze

• Ngaba unengxaki yokuvuka kusasa?
• Ngaba unengxaki yokujonga emini?
• Ngaba uyalala emini?

Ukuba uphendule ngo-ewe kule mibuzo mithathu, kuya kufuneka usebenzele ekuphuculeni ukulala kwakho.

Zithini iziphumo zokungalali ngokwaneleyo?

Ukulala kubalulekile kwimpilo yonke. Xa ungalali ngokwaneleyo (ukungalali ngokwaneleyo), yenza okungaphaya kokuziva ukhathele. Inokuchaphazela ukusebenza kwakho, kubandakanya amandla akho okucinga ngokucacileyo, usabele ngokukhawuleza, kwaye wenze iinkumbulo. Oku kunokubangela ukuba uthathe izigqibo ezingalunganga kwaye uthathe umngcipheko omkhulu. Abantu abanobuthongo bokulala kunokwenzeka ukuba bangene kwiingozi.

Ukungalali ngokwaneleyo kunokuchaphazela imeko yakho, ekhokelela kuyo

• Ukucaphuka
• Iingxaki ngobudlelwane, ngakumbi abantwana nolutsha
• Uxinzelelo
• Ixhala

Inokuchaphazela nempilo yakho yomzimba. Uphando lubonisa ukuba ukungalali ngokwaneleyo, okanye ukungalali kakuhle, kunyusa umngcipheko wakho

• Igazi elonyukayo
• Isifo sentliziyo
• Ukubetha
• Isifo sezintso
• Ukutyeba kakhulu
• Uhlobo lwe-2 yeswekile

Ukungalali ngokwaneleyo kunokuthetha ukuba awufumani ngokwaneleyo iihormoni ezinceda abantwana ukuba bakhule kwaye bancede abantu abadala kunye nabantwana bakhe izihlunu, balwe nezifo kunye nokulungisa iiseli.

Ukungalali kakuhle kukhulisa ifuthe lotywala. Umntu odiniweyo osela kakhulu utywala uya kuba nengxaki ngakumbi kunomntu ophumla ngokwaneleyo.

Ndingalala njani ngcono?

Unokuthatha amanyathelo okuphucula indlela olala ngayo. Okokuqala, qiniseka ukuba uvumela ixesha elaneleyo lokulala. Ngokulala ngokwaneleyo ubusuku ngabunye, usenokufumanisa ukuba wonwabile kwaye unemveliso emini.

Ukuphucula imikhwa yakho yokulala, kunokunceda

• Lala uze uvuke ngexesha elifanayo yonke imihla
• Gwema icaffeine, ngakumbi emva kwemini nangokuhlwa
• Kulumkele inikotini
• Zilolonge rhoqo, kodwa ungazilolongi kade emini
• Gwema iziselo ezinxilisayo ngaphambi kokulala
• Kuphephe ukutya kakhulu kunye neziselo ezinzulwini zobusuku
• Musa ukulala emva kwentsimbi yesithathu.
• Khululeka ngaphambi kokulala, umzekelo ngokuhlamba, ukufunda okanye ukumamela umculo opholileyo
• Gcina ubushushu kwigumbi lakho lokulala lipholile
• Lahla iziphazamiso ezinje ngengxolo, izibane ezikhanyayo, kunye neTV okanye ikhompyuter kwigumbi lokulala. Kwakhona, ungalingwa ukuba uhambe kwifowuni okanye ithebhulethi yakho ngaphambi kokulala.
• Fumana ukukhanya kwelanga okwaneleyo emini
• Musa ukulala ebhedini evukile; ukuba awukwazi ukulala imizuzu engama-20, vuka wenze into ephumuzayo
• Jonga ugqirha ukuba uqhubeke nengxaki yokulala. Unokuba neengxaki zokulala, ezifana nokulala okanye ukulala. Ngamanye amaxesha, ugqirha wakho unokucebisa ukuba uzame ukusebenzisa i-counter okanye iyeza lokulala ngoncedo. Ngamanye amaxesha ugqirha wakho unokufuna ukuba wenze isifundo sokulala, ukunceda ukufumanisa ingxaki.

Ukuba ungumsebenzi wokutshintsha, kunokuba nzima ngakumbi ukulala ngokwaneleyo. Unokufuna kwakhona

• Thatha ikhefu kwaye wandise ixesha elaneleyo lokulala
• Gcina izibane zikhanya emsebenzini
• Nciphisa utshintsho olwenziwayo ukuze iwotshi yomzimba wakho ilungelelanise
• Nciphisa ukusetyenziswa kwecaffeine kwinxalenye yokuqala yotshintsho lwakho
• Susa iziphazamiso zesandi kunye nokukhanya kwigumbi lakho lokulala ngexesha lokulala emini (umzekelo, sebenzisa amalengalenga akhusela ukukhanya)

• Ngaba Ulala ngokwaneleyo?
• Iipateni zokulala ezingalunganga zinokunyusa umngcipheko wesifo sentliziyo kubantu abadala