Ingabe Ukuzivocavoca Ukhiye Wokulala Okungcono?

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Ukhathele. Shaya. Kugugile. Ukuzivocavoca okunzima, ngaphandle kokungabaza, kungakushiya ulungele ukushaya ifula. Kodwa ngokwenhlolovo entsha, lokho kuzivocavoca akukwenzi ulale nje, kungakwenza ulale kangcono.

Abantu abakhomba njengabazivocavocayo babika ukulala okungcono kunalabo abazibheka njengabangezona izivivinyo, ngokusho kocwaningo olusha lweNational Sleep Foundation, noma ngabe womabili amaqembu alala ngendlela efanayo.

"Abantu abalele kangcono babika ukuzivocavoca umzimba ngokwengeziwe, futhi abantu abazivocavocayo bavame ukulala kangcono," kusho uMatthew Buman, Ph.D., umsizi kaprofesa wezokuzivocavoca nokuphila kahle e-Arizona State University kanye nelungu leqembu le-NSF. "Siyazi ukuthi impilo imatasa kakhulu kubantu abaningi. Abalali ngokwanele futhi futhi abavocavoci ngokwanele."

Kubantu abangu-1 000 abahlolwa yi-NSF, abangamaphesenti angama-48 bathi bathola ukuzivocavoca umzimba okuncane njalo, abangamaphesenti angama-25 bazibheka njengabasebenza ngokulingene, kanti abangamaphesenti ayi-18 bathi bathola ukuzivocavoca okunamandla njalo, bashiye amaphesenti ayisishiyagalolunye angabikanga nhlobo ngokuzivocavoca umzimba. Ukuzivocavoca kanye nokungazivocavoci ngokufanayo kubike isilinganiso samahora ayisithupha nemizuzu engama-51 yokulala ngosuku lomsebenzi namahora ayisikhombisa nemizuzu engu-37 yokulala ngezinsuku okungezona ezokusebenza.

Ukuzivocavoca okunamandla kubike ukulala okuhle kakhulu, ngamaphesenti ayi-17 kuphela athi ikhwalithi yabo yokulala isiyonke yayingalungile noma imbi kakhulu. Cishe uhhafu wabantu abangazivocavoci umzimba, ngakolunye uhlangothi, babike ubuthongo obulungile noma obubi kakhulu. Kodwa-ke, ngisho nokuzivocavoca okulula kwakungcono kunalabo abangawutholi umsebenzi: amaphesenti angama-24 athi alala kahle noma kabi. "Ngisho nokuvivinya umzimba okuncane kungcono kunakho konke," kusho uBuman. "Kubukeka sengathi ezinye zilungile kanti ezinye zingcono."

Lezi yizindaba ezinhle - kuwo wonke amazinga okuzivocavoca, kodwa ikakhulukazi amazambane ombhede. "Uma ungasebenzi, ukwengeza ukuhamba ngemizuzu engu-10 nsuku zonke kungathuthukisa amathuba akho okulala kahle ebusuku," kusho uMax Hirshkowitz, Ph.D., usihlalo we-poll task chair, kusho isitatimende.

Akukona ukuthi usebenza imizuzu emingaki noma uzivocavoca ngamandla kangakanani, kepha empeleni noma ngabe uthola noma yimuphi umsebenzi noma yini okubonakala kubikezela ukuthi kungenzeka ulale kahle kangakanani, kusho uMichael A. Grandner, Ph.D. umfundisi wezifo zengqondo kanye nelungu lohlelo lwe-Behavioral Sleep Medicine eNyuvesi yasePennsylvania. "Ukunyakaza kancane kungase kunganele ukwehlisa amakhilogremu, kodwa kungasiza ekuthuthukiseni ukulala kwakho, yona ngokwayo enemiphumela eminingi ebalulekile, engezansi," usho kanje.

Ngempela, impilo enkulu ngokuphelele ingakuthuthukisa ukulala kwakho, kuchaza uBuman. "Ezinye zezimbangela ezivame kakhulu zokulala ukukhuluphala, isifo sikashukela nokubhema," esho. "Siyazi ukuthi ukuzivocavoca umzimba njalo kungasiza ekuthuthukiseni ngayinye yalezi zinto." Ukuzivocavoca umzimba okubika ukulala okuseqophelweni elingcono kungahle kuthokozele "imiphumela emihle evela ekwehliseni isisindo sethu, ukuthuthukisa isifo sikashukela nokuyeka ukubhema," usho kanje. Kodwa ukuzivocavoca kuphinde kuyindlela eyaziwayo yokuqeda ukucindezeleka, futhi-ukumangala, ukumangala-silala kangcono uma sinokuthula.

Ngisho nokuzivocavoca umzimba obungeke ukubheke "njengokuzivocavoca umzimba" kungaholela ekulaleni okuthe xaxa. Eqinisweni, ukuhlala nje kancane kungakhuthaza ukulala okungcono.Ngamaphesenti ayi-12 kuphela abantu abathi basebenzisa amahora ayi-10 noma ngaphezulu behleli usuku ngalunye ababike ukulala okuhle kakhulu, kuyilapho amaphesenti angama-22 abantu abahlala amahora angaphansi kwayisithupha ngosuku enza, ngokusho kocwaningo.

Siyazi ukuthi ukuhlala kakhulu nsuku zonke kungaholela emiphumeleni eminingi yezempilo, kufaka phakathi isifo senhliziyo nesifo sikashukela, okungancikile ekutheni umuntu uvivinya umzimba kangakanani, kusho uBuman. Lona ucwaningo lokuqala lokuxhumanisa yonke leyo tafula yokujikisa nokulala okungafanele. "Ukuhlala kancane kuhlala kungcono, noma ngabe kuncane kangakanani okwenzayo. Akudingi ukuzivocavoca umzimba, kungaba yinto elula njengokuma edeskini lakho lapho uthatha ucingo lwakho olulandelayo, noma wehla wehla uye ehholo khuluma nalowo osebenza naye esikhundleni sokuthumela leyo imeyili, "usho kanje.

Abantu abangajimi nhlobo bathwale kanzima kakhulu ukuze bahlale bephapheme ngesikhathi sasemini, njengokudla noma ukushayela. "Umzimba udinga ukulala njengoba nje udinga ukudla futhi udinga ukunyakaza," kusho uGrandner, umkhulumeli we-American Academy of Sleep Medicine. "Ukulala, ukusebenza, ukudla-konke kuyasekelana njengezinsika ezintathu ezibalulekile zempilo."

Ngenhlanhla yawo wonke umuntu ozama ukuhlanganisa ukuzivocavoca ohlelweni olumatasa, inhlolovo iphinde yathola ukuthi ukujima kuzuzisa ukulala kungakhathaliseki ukuthi yisiphi isikhathi sosuku. Ochwepheshe ngokuvamile batusa ukushiya amahora ambalwa phakathi kokuzivocavoca nesikhathi sokulala, kepha uGrandner uthi lokho akudingeki ukuthi kube iseluleko sengubo yawo wonke umuntu. “Uma ungathola umsebenzi wakho [okungenani] ihora noma amabili ngaphambi kokulala, lokho kuhle kakhulu,” usho kanje. "Kodwa kungenzeka ukuthi ngeke uthole amandla noma ubude obuzobudinga ukuze kuphazamise ukulala kwakho."

U-Buman uyavuma, ingxenye enkulu, nakuba enezela ukuthi abanye abantu basengase bazizwe bejima kakhulu ebusuku kuphazamisa ukulala kwabo, futhi kufanele bacabangele ukujima ngaphambi kwesikhathi. Abantu abalashelwa ukuqwasha okungamahlalakhona nabo batshelwa ukuthi bagweme ukuzivocavoca ngemuva kwesikhathi.

Mhlawumbe akumangazi ukuthi, ngaphezu kwengxenye yabaphenduli bocwaningo-kunoma yiliphi izinga lomsebenzi-bathi ngemuva kobusuku obuchithwe ukuphonswa nokuphendulwa noma ubusuku obufushane kunokulala okujwayelekile, ukuzivocavoca umzimba kwahlupheka. Sonke besikhona: ubusuku obungalindelekile bokugcina buholela emahlandla ambalwa ngenkinobho yokusnuza kunokugxuma embhedeni ushaye ijimu. Ngenhlanhla, ngolunye usuku lokweqa ukuzivocavoca kwakho-noma usuku olulodwa lokunciphisa ukulala ukuze uqiniseke ukuthi uyakulinganisa-mhlawumbe ngeke kwenze umehluko omkhulu, kusho uGranner, ucabanga ukuthi usuvele ulala ngokwanele.

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