Into ekufuneka uyazi ngeengozi zokulala kancinci

Umxholo

• Iimpawu ezincinci zokulala kunye neempawu zokulumkisa
• Ihlala nini imicrosleep?
• Izizathu zokulala kancinci
• Unyango lweMicrosleep
• Ngoxa uqhuba
• Emsebenzini
• Amanyathelo okhuseleko
• Yise kude

Inkcazo yeMicrosleep

I-Microsleep ibhekisa kumaxesha okulala ahlala kwimizuzwana embalwa ukuya kwimizuzwana eliqela. Abantu abafumana ezi ziqendu banokulala bengazi. Abanye banokuba nesiqendu embindini wokwenza umsebenzi obalulekileyo.

Inokwenzeka naphi na, njengasemsebenzini, esikolweni, okanye xa ubukele iTV. Iziqendu zokulala microsleep zinokwenzeka ngelixa uqhuba okanye usebenzisa oomatshini, okwenza imeko enobungozi.

I-Microsleep ingabangelwa yimeko ethile, kuquka:

• Ukozela okubangelwa kukungalali kakuhle njengokuphuthelwa
• ukuthintela ukuphefumla xa ulala
• isiqwenga

Iimpawu ezincinci zokulala kunye neempawu zokulumkisa

I-Microsleep ingaba nzima ukuyichonga ngenxa yokuba unganqumla xa amehlo akho eqala ukuvala. Iimpawu ezinxulumene nale meko zibandakanya:

• engaphenduli kulwazi
• ukujonga okungenanto
• ukulahla intloko yakho
• ukufumana umzimba ngokukhawuleza
• Andikwazi ukukhumbula okokugqibela umzuzu okanye emibini
• ukucwayiza okucothayo

Iimpawu ezilumkisayo zesiqendu sokulala kancinci kubandakanya:

• ukungakwazi ukugcina amehlo evulekile
• ukuzamla okugqithisileyo
• ijezi zomzimba
• qhwanyaza rhoqo ukuze uhlale uphaphile

Ihlala nini imicrosleep?

Iziqendu zinokwenzeka ngamaxesha omhla xa uqhele ukulala. Oku kunokubandakanya iiyure zakusasa kunye nasebusuku. Nangona kunjalo, iziqendu ze-microsleep azikhawulelwanga kula maxesha omhla. Ziyakwenzeka nanini na xa ulele ubuthongo.

Ukungalali ngokwaneleyo kunokuba yimeko engapheliyo okanye ebukhali apho ungalali ngokwaneleyo. Phantse umntu om-1 kwaba-5 akalali ngokwaneleyo, nto leyo edla ngokubangela ukuba:

• ukulala kakhulu emini
• ukucaphuka
• Ukusebenza kakubi
• ukulibala

Ukungabikho kokulala kudibaniswe ne:

• igazi elonyukayo
• ukutyeba kakhulu
• isifo sentliziyo

Izizathu zokulala kancinci

Ukungabikho kokulala kungumngcipheko wokulala nge-microsleep. Oku kunokwenzeka ukuba unokulala, usebenza ubusuku, okanye ungalali ngokwaneleyo kwizizathu ezithile. Unokuba namava okulala kancinci ukuba unengxaki yokulala:

• Ngokuthintela ukuphefumla kokulala, ukuvalwa kwindlela yakho ephezulu yomoya kuphazamisa ukuphefumla ngelixa ulele. Ngenxa yoko, ingqondo yakho ayifumani oksijini eyaneleyo ngexesha lokulala, enokubangela ukulala emini.
• I-narcolepsy ibangela ukozela okugqithisileyo emini kunye neziqendu ezingalawulekiyo zokulala.
• Ukuphazamiseka kokuhamba kwamalungu
• Ukuphazamiseka kwipateni yokujikeleza

Oyena nobangela we-microsleep awuqondwa ngokupheleleyo, kodwa kukholelwa ukuba kuyenzeka xa iinxalenye zobuchopho zilala ngelixa ezinye iindawo zobuchopho zihlala ziphaphile.

Kuphononongo luka-2011, abaphandi bagcina iigundane zebhabhi zivukile ixesha elide. Bafaka iprosesa kwii-neurons ezichaphazela i-motor cortex yazo ngelixa besebenzisa i-electroencephalogram (EEG) ukurekhoda umsebenzi wombane wobuchopho.

Nangona iziphumo ze-EEG zibonise ukuba iigundane zokuthintela ukulala zivuke ngokupheleleyo, ezi nkqubo zibonise indawo zokulala kwalapho. Ezi zinto zifunyanisiweyo zikhokelele kubaphandi ukuba bakholelwe ekubeni kunokwenzeka ukuba abantu babe namava amafutshane okulala kwendawo kwingqondo ngelixa bebonakala bevukile.

Unyango lweMicrosleep

Ukunyanga nokukhusela iziqendu ze-microsleep, kubalulekile ukuba ufumane ukulala ngokwaneleyo ebusuku. Ubungakanani bokulala kwabantu abadala bunokuqala kwiiyure ezisixhenxe ukuya kwezisi-9.

Ukwenza uhlengahlengiso kwindlela yokuphila kunye nokuphucula indlela yokulala kunokuphucula umgangatho wokulala kwakho. Oku kunokubandakanya:

• ukunqanda icaffeine kunye nolwelo ngaphambi kokulala, ngakumbi utywala ukuba sele udiniwe
• ukucima naziphi na izibane okanye izandi ezingqongileyo
• ukunqanda imisebenzi evuselelayo ngaphambi kokulala
• ukugcina igumbi lakho lokulala kubushushu obutofotofo

Ngoxa uqhuba

Ukuzigcina ukhuselekile xa uqhuba, sebenzisa kuphela isithuthi xa uziva ulumkile. Kuyanceda ukuqhuba nomlingane onokuthatha indawo yokuqhuba ukuba uyozela.

Iimpawu ofuna ukuzikhupha zibandakanya:

• Ukukhukuliseka uphume kwindlela yakho
• ukuzamla okuphindiweyo
• Ukuphuma okungekhoyo
• iinkophe ezinzima

Ukongeza, gcina ingqondo yakho ixakekile ngelixa uqhuba ukuze uhlale uphaphile. Mamela umculo ngesantya esikhawulezayo okanye udlale incwadi yeaudiyo okanye ipodcast.

Emsebenzini

Ngelixa usemsebenzini, musa ukusebenzisa nasiphi na isixhobo okanye oomatshini xa uziva usozela okanye ulele. Oku kunokukhokelela kwingozi okanye ukulimala. Thatha inxaxheba kwiincoko nakwiingxoxo ukuze uhlale uphaphile kwaye umamele.

Ukuba kunokwenzeka, ngamaxesha ngamaxesha sukuma esihlalweni okanye edesikeni wolule imilenze yakho. Ukusebenza ngokwasemzimbeni kunokuvusa umzimba wakho kwaye ulwe nokozela.

Ukuba wenza uhlengahlengiso kwindlela ophila ngayo kodwa usenamava okulala kancinci okanye uzive ungalali kakuhle, bona ugqirha. Unokufuna isifundo sokulala ukuze uqinisekise okanye ukhuphe ingxaki yokulala. Ukuqonda oyena nobangela wokuphulukana nokulala kunokuthintela iziqendu ezizayo zokulala microsleep.

Amanyathelo okhuseleko

Ngokwe-AAA Foundation for Traffic Safety, kuqikelelwa ukuba iipesenti ezili-16.5 zeengozi ezibulalayo ezindleleni zesizwe zibandakanya umqhubi owozelayo.

Ukungalali ngokwaneleyo yingxaki enkulu kuba kunokonakalisa isigwebo kwaye kunciphise ixesha lokuphendula xa uqhuba. Ukwandisa umgangatho okanye ubungakanani bokulala kwakho kunokubonelela ngoncedo lwexesha elide. Kodwa ukuba ubanjwe kwimeko apho udiniwe kwaye ungenaye umlingane oqhuba naye, tsala uye kwindawo ekhuselekileyo kwaye uthathe isixa semizuzu engama-30.

Olunye ukhetho ludla malunga ne-75 ukuya kwi-150 yezigidi ze-caffeine ukwandisa ukuphapha kwengqondo kunye nokulwa nokozela. Gcina ukhumbula, nangona kunjalo, ukuba icaffeine iyakhuthaza, kwaye ukuba nexesha elingaphezulu kwexesha elide kunokukhokelela kunyamezelo.

Emva kwexesha elide lokusebenzisa kakhulu icaffeine, ukuba ngequbuliso unciphisa okanye uyeke ukuthatha icaffeine, unokuba neempawu ezingathandekiyo zokurhoxa. Akufanele uthembele kwi-caffeine rhoqo ukuze uzame ukoyisa ukudinwa.

Yise kude

I-Microsleep ingaba yimeko enobungozi, ngoko funda indlela yokufumanisa iimpawu kunye neempawu zale meko kuwe nakwabanye.

Ukuphucula umgangatho wokulala kwakho akupheleli ekukuyekiseni ukulala kwindawo engafanelekanga kunye nexesha, kodwa kukwanegalelo kwimpilo engcono.Inani elaneleyo lokulala linokuphucula amandla akho, imood, kunye noxinzelelo, ngelixa unciphisa umngcipheko weengxaki zempilo.