Ngaba ulala kancinci?

Umxholo

• Ukulala kancinci kunye nokulala nzulu
• REM ukulala
• Ukulala ngaphandle kweREM
• Izixhobo zokulala
• Buyintoni ubuthongo obumnandi ebusuku?
• Indlela yokulala kakuhle ebusuku
• Yise kude

Kuqhelekile ukubhekisa kubantu abakwazi ukulala ngengxolo kunye nokunye ukuphazamiseka njengabalele kakhulu. Abo banamathuba okuvuka bavame ukubizwa ngokuba ngabalali abakhanyayo.

Abaphandi abakhange bacacise gca ukuba kutheni abantu bephendula ngokwahlukeneyo kunokubakho ukuphazamiseka xa belele, kodwa izizathu ezinokubakho zinokubandakanya:

• ukuphazamiseka kokulala okungafunyaniswanga
• indlela yokuphila
• yemfuza
• ukulala kwengqondo yomsebenzi oleleyo

Abaphandi bayavuma ukuba umgangatho kunye nobungakanani bokulala kubalulekile kwimpilo yakho. Ukulala kuchaphazela phantse yonke inkqubo emzimbeni wakho, ukusuka kwimetabolism yakho ukuya ekusebenzeni komzimba.

Ukulala kancinci kunye nokulala nzulu

Xa ulele, uyatshintsha phakathi kweentlobo ezimbini zokulala, ukuhamba kwamehlo okukhawulezayo (REM) kunye nokulala okungekho kwe-REM.

REM ukulala

Ngokwesiqhelo, ukulala kwe-REM kwenzeka malunga nemizuzu engama-90 emva kokuba ulele. Eli nqanaba kuxa uninzi lwamaphupha akho lusenzeka. Ngexesha lokulala REM yakho:

• Amehlo ahamba ngokukhawuleza ngapha nangapha
• ukuphefumla kuyakhawuleza kwaye akuqhelekanga
• Ukunyuka kwentliziyo kuyanda
• uxinzelelo lwegazi luyanda

Ukulala ngaphandle kweREM

Ukwahlula phakathi kokulala okulula kunye nokulala okunzima kunokuba lixesha elichithwa ngumntu ngamnye kwinqanaba lokulala elinzulu lomjikelo wabo wokulala. Nalu ulwahlulo lwamanqanaba angewona ama-REM:

• Inqanaba 1. Njengoko usuka ekuvukeni uye kolala, ukuphefumla kwakho kuyacotha kunye nokubetha kwentliziyo yakho, ukuhamba kwamehlo, kunye nomsebenzi wobuchwephesha bengqondo. Izihlunu zakho ziqala ukukhululeka.
• Inqanaba 2. Ukuphefumla kwakho, ukubetha kwentliziyo, kunye nomsebenzi wobuchwephesha bengqondo uyaqhubeka nokucotha. Ukuhamba kwamehlo kuyeka. Izihlunu zakho ziphumle ngakumbi.
• Inqanaba 3. Ngoku ulele ngokunzulu, ubuthongo bokubuyisela. Yonke into icothisa phambili.

Izixhobo zokulala

Isifundo esincinci sika-2010 sifumanise ukuba kunokwenzeka ukuqikelela amandla omntu okuhlala elele ngexesha lengxolo ngokulinganisa izixhobo zokulala kuvavanyo lwe-EEG.

Izinto zokulala ziluhlobo lwengqondo yokujikeleza. Abaphandi bakholelwa ekubeni banakho ukunciphisa amandla engxolo kwingqondo.

Uphononongo lufumene abantu abakwaziyo ukuvelisa izixhobo zokulala ezingakumbi banokulala ngengxolo engcono kunabantu abangakwaziyo.

Ezi zinto zifunyanisiweyo zibeka inqanaba lezifundo ezijolise ekwandiseni imveliso yokuphotha ukuze abantu bahlale belala ngenxa yokuphazamiseka kwengxolo.

Buyintoni ubuthongo obumnandi ebusuku?

Ukulala ngokwaneleyo kubalulekile ukugcina umzimba nengqondo yakho isempilweni. Iimfuno zokulala ziyahluka ngokobudala. ISebe lezeMpilo laseMelika kunye neNkonzo zoLuntu licebisa le migaqo ilandelayo yokulala:

• Abantu abadala bafuna iiyure ezi-7 ukuya kwezi-8.
• Abaselula bafuna iiyure eziyi-8 ukuya kwezi-10.
• Abantwana abakwizikolo bafuna iiyure ezili-9 ukuya kwezi-12.
• Abasaqala isikolo badinga iiyure ezili-10 ukuya kwezi-13 (kubandakanywa naps).
• Abantwana abasadla ngokudinga iintsana badinga iiyure ezili-11 ukuya kwezi-14 (kubandakanywa naps).
• Iintsana zifuna iiyure ezili-12 ukuya kwezi-16 (kubandakanywa naps).

Indlela yokulala kakuhle ebusuku

Ukulala ubusuku obuhle kunokuchazwa ngokuthi:

• ukulala ngokulula
• ukungavuki ngokupheleleyo ebusuku
• ukuvuka xa kulindeleke (hayi ngaphambili)
• ndiziva ndihlaziyekile kusasa

Ukuba ulala kancinci, kukho imikhwa onokuyiphucula ukuze uqinisekise eyona nto ilala rhoqo ebusuku. Zama oku kulandelayo:

• Landela ishedyuli. Zama ukulala nokuvuka ngexesha elifanayo yonke imihla, kubandakanya neentsuku zakho zokungabikho emsebenzini.
• Phucula indlela yesiqhelo yokulala. Thatha ibhafu eshushu okanye ufunde incwadi.
• Yenza igumbi lakho lokulala liphumle, lizole, kwaye limnyama.
• Gcina zonke izikrini, kubandakanya oomabonakude, iikhompyuter kunye neeselfowuni, ngaphandle kwegumbi lokulala.
• Gcina igumbi lakho lokulala lipholile.
• Gwema emva kwemini okanye ngokuhlwa.
• Zilolonge ngamaxesha aqhelekileyo yonke imihla kwaye uqiniseke ukuba uyeka ubuncinci iiyure ezintathu ngaphambi kokulala.
• Gwema icaffeine emva kwemini, kubandakanya icaffeine efumaneka kukutya okunje itshokholethi.
• Kuphephe ukutya izidlo ezinkulu kufutshane nexesha lokulala.
• Kuphephe ukusela iziselo ezinxilisayo xa sele uza kulala.

Ukuba unengxaki yokulala uziva udiniwe kwaye ichaphazela amandla akho okwenza imisebenzi yakho yemihla ngemihla ngaphezulu kweeveki ezimbalwa, thetha nogqirha wakho. Banokuba neengcebiso ezithile malunga nokulala ubusuku obubhetele. Ugqirha wakho unokuphinda akucebise ukuvavanyelwa ingxaki yokulala.

Yise kude

Ukuba ucinga ukuba ulala kancinci kwaye uyaphazamisana namandla akho okufumana okuhle, okuhlaziyayo ukulala ebusuku, kukho iinguqulelo kwindlela yokuphila onokuyenza ukukhuthaza imikhwa yokulala engcono.

Ukuba ukulala kakubi kuphazamisa imisebenzi yakho yemihla ngemihla, cinga ukutyelela ugqirha wakho. Banokuba neengcinga malunga nendlela onokuphucula ngayo ukulala kwakho, okanye banokucebisa ukuba kuvavanywe ingxaki yokulala.