Ukulala nempilo yakho

Njengoba impilo iba matasa ngokwengeziwe, kulula kakhulu ukungalali. Eqinisweni, abantu abaningi baseMelika bathola ukulala amahora ayisithupha kuphela ebusuku noma ngaphansi.

Udinga ukulala ngokwanele ukusiza ukubuyisela ubuchopho nomzimba wakho. Ukungalali ngokwanele kungaba yingozi empilweni yakho ngezindlela eziningi.

Ukulala kunika umzimba wakho nengqondo isikhathi sokululama ekucindezelekeni kosuku. Ngemuva kokulala kahle ebusuku, wenza kangcono futhi ungcono ekwenzeni izinqumo. Ukulala kungakusiza uzizwe uqaphile, unethemba futhi uzwana nabantu kangcono. Ukulala kusiza nomzimba wakho ukuvikela izifo.

Abantu abahlukene badinga ukulala okungafani. Iningi labantu abadala lidinga ukulala amahora ayisikhombisa kuya kwayisishiyagalombili ubusuku bonke ukuze kube nempilo enhle nokusebenza kwengqondo. Abanye abantu abadala badinga amahora afinyelela kwayi-9 ebusuku.

Kunezizathu eziningi zokuthi kungani ukulala kushoda kangaka.

• Amashejuli amatasa. Imisebenzi yakusihlwa, noma ngabe umsebenzi noma owenhlalo, ngesinye sezizathu eziphezulu zokuthi abantu bangalali ngokwanele.
• Isimo sokulala esibi. Kunzima kakhulu ukulala kahle ekamelweni elinomsindo omningi noma ukukhanya, noma kubanda kakhulu noma kufudumele kakhulu.
• Ezobuchwepheshe. Amathebulethi nomakhalekhukhwini abakhala nokukhala ubusuku bonke kuphazamisa ukulala. Futhi zingenza kube nzima ukunqamula emhlabeni ovukayo.
• Izimo zezokwelapha. Ezinye izimo zezempilo zingavimbela ukulala okujulile. Lokhu kufaka phakathi i-arthritis, ubuhlungu beqolo, isifo senhliziyo, nezimo ezifana ne-asthma ezenza kube nzima ukuphefumula. Ukudana, ukukhathazeka nokusebenzisa kabi izidakamizwa nakho kwenza kube nzima ukulala. Eminye imithi iphazamisa ukulala.
• Ukucindezeleka ngokulala. Ngemuva kobusuku obuningana bokuphonswa nokuphenduka, ukuhlala embhedeni kungakwenza ukhathazeke futhi uvuke, noma ngabe ukhathele kakhulu.

Izinkinga zokulala

Izinkinga zokulala ziyisizathu esikhulu sokuthi kungani abantu abaningi bengakwazi ukulala ngokwanele. Ukwelashwa kungasiza ezimweni eziningi.

• Ukuqwasha, kwenzeka lapho unenkinga yokulala noma ukulala ubusuku bonke. Kuyisifo esivame kakhulu ukulala. Ukuqwasha kungahlala ubusuku bonke, amasonto ambalwa, noma izinyanga ekugcineni.
• I-apnea yokulala yisimo lapho ukuphefumula kwakho kuphumula khona ubusuku bonke. Ngisho noma ungavuki yonke indawo, ubuthongo obuthongo buphazamisa ubuthongo obunzima ngokuphindaphindiwe.
• I-restless legs syndrome ingakugcina uphapheme ngesifiso sokuhambisa imilenze yakho noma kunini lapho uphumule. Imvamisa isifo semilenze esingenasiphetho siza nemizwa engakhululekile njengokushisa, ukushoshozela, ukulunywa, noma ukuhamba ezinyaweni zakho.

Ukuntula ubuthongo kuthinta okungaphezu nje komuntu omfushane ku-shut-eye. Ukukhathala kuye kwaxhunyaniswa nezingozi ezinkulu nezincane. Ukuphelelwa yisikhathi kwaholela emaphutheni omuntu ngemuva kwezinhlekelele eziningana ezinkulu okubandakanya ukuchitheka kukawoyela i-Exxon-Valdez kanye nengozi yenuzi yaseChernobyl. Ukungalali kahle kube nomthelela ezingozini eziningi zezindiza.

Unyaka nonyaka, izehlakalo zezimoto ezifika ku-100 000 nokufa kwabantu abayi-1,550 kubangelwa abashayeli asebekhathele. Ukushayela ukozela kuphazamisa ukuqapha kanye nesikhathi sokuphendula njengokushayela uphuzile.

Ukuntula ubuthongo nakho kungenza kube nzima ukuhlala uphephile emsebenzini. Kungaholela emaphutheni ezokwelapha nasezingozini zezimboni.

Ngaphandle kokulala ngokwanele, ubuchopho bakho buzabalaza ukwenza imisebenzi eyisisekelo. Ungakuthola kunzima ukugxilisa ingqondo noma ukukhumbula izinto. Ungahle ube nenhliziyo evuthayo futhi ukhiphele ngaphandle osebenza nabo noma abantu obathandayo.

Njengoba ubuchopho bakho budinga ukulala ukuze buzivuselele, nomzimba wakho wenza kanjalo. Uma ungalali ngokwanele, ingozi yakho iya phezulu kwizifo eziningana.

• Isifo sikashukela. Umzimba wakho awulawuli kahle ushukela wegazi lapho ungalali ngokwanele.
• Isifo senhliziyo. Ukungalali kungadala umfutho wegazi ophakeme nokuvuvukala, izinto ezimbili ezingalimaza inhliziyo yakho.
• Ukukhuluphala ngokweqile. Uma ungaphumuli ngokwanele ebuthongweni, uthambekele ekudleni ngokweqile. Kunzima futhi ukumelana nokudla okunoshukela omningi namafutha.
• Ukutheleleka. Amasosha omzimba wakho adinga ukuthi ulale ukuze akwazi ukulwa nemikhuhlane futhi ikugcine uphilile.
• Impilo yengqondo. Ukucindezeleka nokukhathazeka kaningi kwenza kube nzima ukulala. Futhi zingaba zimbi kakhulu ngemuva kochungechunge lobusuku bokungalali.

Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo uma uvame ukukhathala phakathi nosuku, noma ukuntuleka kokulala kwenza kube nzima ukwenza imisebenzi yansuku zonke. Kukhona izindlela zokwelapha ezenzelwe ukuthuthukisa ukulala.

ICarskadon MA, iDement WC. Ukulala komuntu okujwayelekile: ukubuka konke. Ku: Kryger M, Roth T, Dement WC, ama-eds. Izimiso Nokwenza Kwendlela Yokulala. Umhlaka 6. IPhiladelphia, PA: Elsevier; I-2017: isahluko 2.

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Izinkinga zokulala nokulala. www.cdc.gov/sleep/index.html. Kubuyekezwe u-Ephreli 15, 2020. Kufinyelelwe ngo-Okthoba 29, 2020.

UDktake CL, uWright KP. Umsebenzi weShift, ishift-work disorder, kanye ne-jet lag. Ku: Kryger M, Roth T, Dement WC, ama-eds. Izimiso Nokwenza Kwendlela Yokulala. Umhlaka 6. IPhiladelphia, PA: Elsevier; 2017: isahluko 75.

UFiliphu P, uSagaspe P, uTaillard J. Ukozela kubasebenzi bezokuthutha. Ku: Kryger M, Roth T, Dement WC, ama-eds. Izimiso Nokwenza Kwendlela Yokulala. Umhlaka 6. IPhiladelphia, PA: Elsevier; I-2017: isahluko 74.

UVan Dongen HPA, uBalkin TJ, uHursh SR. Ukushoda kokusebenza ngesikhathi sokulahleka kokulala nemiphumela yokusebenza kwayo. Ku: Kryger M, Roth T, Dement WC, ama-eds. Izimiso Nokwenza Kwendlela Yokulala. Umhlaka 6. IPhiladelphia, PA: Elsevier; 2017: isahluko 71.

• Ukulala Okunempilo
• Izinkinga Zokulala