Ukulala Okunempilo

-Delile

• Isifinyezo
• Kuyini ukulala?
• Ngidinga ukulala okungakanani?
• Iyini imiphumela yezempilo yokungalali ngokwanele?
• Ngingathola kanjani ukulala okungcono?

Isifinyezo

Kuyini ukulala?

Ngenkathi ulele, uqulekile, kepha ukusebenza kwengqondo yakho nomzimba wakho kusasebenza. Ukulala kuyinqubo eyinkimbinkimbi yezinto eziphilayo ekusiza ukuthi usebenze imininingwane emisha, uhlale uphilile, futhi uzizwe uphumule.

Ngesikhathi sokulala, ubuchopho bakho bujikeleza izigaba ezinhlanu: isigaba 1, 2, 3, 4, nokulala kwamehlo okusheshayo (REM). Izinto ezahlukahlukene zenzeka esigabeni ngasinye. Isibonelo, unephethini ehlukile yamagagasi obuchopho ngesikhathi ngasinye. Ukuphefumula kwakho, inhliziyo, nokushisa kwakho kungahamba kancane noma kusheshe kwezinye izigaba. Izigaba ezithile zokulala ziyakusiza

• Zizwe uphumule futhi unamandla ngosuku olulandelayo
• Funda imininingwane, thola ukuqonda, futhi wakhe izinkumbulo
• Nikeza inhliziyo yakho nesistimu yemithambo yegazi ukuphumula
• Khipha i-hormone yokukhula eyengeziwe, esiza izingane zikhule. Iphinde ikhulise isisindo semisipha nokulungiswa kwamaseli nezicubu ezinganeni nakubantu abadala.
• Khipha ama-hormone ocansi, afaka isandla ekukhuleni nasekuzaleni
• Gcina ekuguleni noma kukusize ukuthi ube ngcono uma ugula, ngokwakha ama-cytokines amaningi (ama-hormone asiza amasosha omzimba ukulwa nezifo ezahlukahlukene)

Udinga zonke izigaba ukuze uthole ukulala okunempilo.

Ngidinga ukulala okungakanani?

Inani lokulala olidingayo lixhomeke ezicini eziningana, kufaka phakathi iminyaka yakho, indlela ophila ngayo, impilo yakho nokuthi ngabe ubuthola ngokwanele yini muva nje. Izincomo ezijwayelekile zokulala yilezi

• Izinsana: Amahora angu-16-18 ngosuku
• Izingane ezineminyaka engaphansi kwesikole: Amahora ayi-11-12 ngosuku
• Izingane ezinesikole: Okungenani amahora ayi-10 ngosuku
• Intsha: 9-10 amahora ngosuku
• Abantu abadala (kufaka phakathi abadala asebekhulile): Amahora 7-8 ngosuku

Ngesikhathi sokuthomba, amawashi ezinto eziphilayo zentsha ayashintsha, futhi maningi amathuba okuthi alale kamuva kunezingane ezincane nabantu abadala, futhi athanda ukulala ekuseni kakhulu. Lesi sigqi sokubambezeleka sokulala siphikisana nezikhathi zokuqala ekuseni zezikole eziningi eziphakeme futhi kusiza ukuchaza ukuthi kungani iningi lentsha lingalali ngokwanele.

Abanye abantu bacabanga ukuthi abantu abadala badinga ukulala kancane njengoba bekhula. Kepha abukho ubufakazi obukhombisa ukuthi abantu abadala asebekhulile bangathola ngokulala okuncane kunabantu abancane. Njengoba abantu beguga, noma kunjalo, bavame ukulala kancane noma bathambekele ekuchitheni isikhathi esincane esigabeni sokulala esijulile, nesiphumulayo. Abantu abadala asebekhulile nabo bavuswa kalula.

Futhi akuyona nje inani lamahora okulala owatholayo elibalulekile. Izinga lokulala olitholayo nalo libalulekile. Abantu abalele ukuphazanyiswa noma ukunqanyulwa kaningi bangahle bangatholi ngokwanele izigaba ezithile zokulala.

Uma uzibuza ukuthi ngabe uthola ukulala ngokwanele, kufaka phakathi ukulala kwekhwalithi, zibuze

• Ingabe unenkinga yokuvuka ekuseni?
• Ingabe unenkinga yokugxila emini?
• Ingabe uyezela emini?

Uma uphendule ngoyebo kule mibuzo emithathu, kufanele usebenze ekuthuthukiseni ukulala kwakho.

Iyini imiphumela yezempilo yokungalali ngokwanele?

Ukulala kubalulekile empilweni yonke. Lapho ungalali ngokwanele (ukungalali kahle), kwenza okungaphezu kokukwenza uzizwe ukhathele. Kungathinta ukusebenza kwakho, kufaka phakathi amandla akho okucabanga kahle, usabele ngokushesha, futhi wakhe izinkumbulo. Lokhu kungadala ukuthi uthathe izinqumo ezingalungile futhi uthathe izingozi eziningi. Abantu abanenkinga yokulala banamathuba amaningi okungena ezingozini.

Ukuncishwa ubuthongo nakho kungathinta imizwa yakho, okuholele ku

• Ukuthukuthela
• Izinkinga ngobudlelwano, ikakhulukazi ezinganeni nasebusheni
• Ukucindezeleka
• Ukukhathazeka

Kungathinta nempilo yakho engokomzimba. Ucwaningo lukhombisa ukuthi ukungalali ngokwanele, noma ukulala ubuthongo obuphansi, kukhulisa ubungozi bakho

• Umfutho wegazi ophezulu
• Isifo senhliziyo
• Unhlangothi
• Isifo sezinso
• Ukukhuluphala ngokweqile
• Thayipha 2 sikashukela

Ukungalali ngokwanele kungasho nokuthi awutholi ngokwanele amahomoni asiza izingane zikhule futhi asize abantu abadala nezingane bakhe imisipha, balwe nezifo, balungise namaseli.

Ukungalali kahle kukhulisa umphumela wotshwala. Umuntu okhathele ophuza utshwala obuningi uzokhubazeka kakhulu kunomuntu ophumule kahle.

Ngingathola kanjani ukulala okungcono?

Ungathatha izinyathelo zokuthuthukisa imikhuba yakho yokulala. Okokuqala, qiniseka ukuthi uzinika isikhathi esanele sokulala. Ngokulala ngokwanele ubusuku ngabunye, ungathola ukuthi ujabulile futhi ukhiqiza kakhulu emini.

Ukwenza ngcono imikhuba yakho yokulala, futhi kungasiza uku

• Lala uvuke ngasikhathi sinye nsuku zonke
• Gwema i-caffeine, ikakhulukazi ntambama nakusihlwa
• Gwema i-nicotine
• Vocavoca umzimba njalo, kodwa ungazivocavoci kakhulu emini
• Gwema iziphuzo ezidakayo ngaphambi kokulala
• Gwema ukudla neziphuzo ezinkulu ebusuku kakhulu
• Musa ukulala kancane ngemuva kwehora lesithathu ntambama.
• Khululeka ngaphambi kokulala, isibonelo ngokugeza, ukufunda noma ukulalela umculo ophumuzayo
• Gcina izinga lokushisa egumbini lakho lokulala lipholile
• Susa iziphazamiso ezinjengemisindo, amalambu akhanyayo, kanye ne-TV noma ikhompyutha egumbini lokulala. Futhi, ungalingeki ukuya ocingweni noma kuthebhulethi yakho ngaphambi kokulala.
• Thola ukukhanya kwelanga okwanele emini
• Musa ukulala embhedeni uphapheme; uma ungakwazi ukulala imizuzu engama-20, sukuma wenze okuthile okuphumuzayo
• Bheka udokotela uma uqhubeka nenkinga yokulala. Ungaba nenkinga yokulala, njengokuqwasha noma ukuphefumula ubuthongo. Kwezinye izimo, udokotela wakho angase asikisele ukuzama usizo lokulala ngaphezu kwe-counter noma kadokotela. Kwezinye izimo, udokotela wakho angafuna ukuthi wenze isifundo sokulala, ukusiza ukuthola inkinga.

Uma ungumsebenzi washift, kungaba nzima nakakhulu ukulala kahle. Ungahle uthande

• Thatha isithongwana futhi wandise isikhathi esitholakalayo sokulala
• Gcina izibani zikhanya emsebenzini
• Khawulela izinguquko zokushintsha ukuze iwashi lomzimba wakho likwazi ukuzivumelanisa
• Nciphisa ukusetshenziswa kwe-caffeine engxenyeni yokuqala yokushintsha kwakho
• Susa iziphazamiso zomsindo nokukhanya egumbini lakho lokulala ngesikhathi sokulala emini (ngokwesibonelo, sebenzisa amakhethini avimba ukukhanya)

• Ingabe Uthola Ukulala Okwanele?
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