Ingabe Udinga Amahora Mangaki Okulala?

-Delile

• Kubaluleke Kakhulu Empilweni Enhle
• Ukungayibeki Kuqala Kunemiphumela Emibi Yezempilo
• Ukulala Okudinga Kangakanani Kuxhomeke Ezintweni Eziningana
• Ukwakheka Kofuzo
• Ikhwalithi Yokulala
• Amathiphu Wokulala Okungcono
• Okusemqoka
• Ukulungiswa Kokudla: Ukudla kokulala okungcono

Ukulala kubaluleke kakhulu empilweni yakho.

Kodwa-ke, lapho impilo iba matasa, imvamisa kuyinto yokuqala ukunganakwa noma ukunikelwa.

Lokhu kuyishwa ngoba ukulala kahle kubalulekile empilweni enhle njengokudla ukudla okunempilo noma ukuvivinya umzimba ngokwanele.

Funda ukuze ufunde ukuthi kungani ukulala kubaluleke kangaka empilweni yakho nokuthi kufanele ngabe uthola malini ubusuku ngabunye.

Kubaluleke Kakhulu Empilweni Enhle

Ukulala kungaphezu kwesikhathi nje sokuphumula komzimba nengqondo yakho. Eqinisweni, ngenkathi ulele, umzimba wakho usebenza kanzima.

Ngalesi sikhathi, umzimba wakho wakha kabusha imisipha oyigqokile phakathi nosuku futhi uhlanza izingcwecwe eziyingozi nemfucuza ekhiqizwa ebuchosheni. Lezi izinqubo ezibalulekile ezigcina ingqondo nomzimba wakho kusebenza kahle ().

Ingqondo yakho ibuye icubungule futhi iphendule imizwa ebalulekile nokuhlangenwe nakho kusukela osukwini bese ikubeka enkumbulweni ().

Ukulala kubalulekile nokulawula imizwa yakho. Eqinisweni, ukulala ubuthongo ubusuku obubodwa nje kungakhuphula impendulo yakho engokomzwelo emizweni emibi ngo-60% ().

Ukungasho, ukungabi khona kwaso kwenza kube nzima emzimbeni wakho ukulawula izinto ezibalulekile njengokulawulwa kwesifiso, amasosha omzimba wakho, ukusebenza okuhle komzimba kanye nokukwazi kwakho ukugcina isisindo somzimba esijwayelekile (,).

Okokugcina, ukulala kudlala indima ebalulekile ekulawuleni isigqi sakho se-circadian, noma iwashi langaphakathi.

Leli washi elingaphakathi ligijimisana nohlelo lwamahora angama-24 futhi lilawula lapho uzizwa uphapheme futhi ulele. Kungasiza futhi ukulawula izinto ezifana ne-metabolism, ukusebenza komzimba nokuvuvukala (5,).

Ukungalali isikhathi eside ngokwanele, ukulala ngezikhathi eziyinqaba zosuku nokuchayeka ekukhanyeni okukhanyayo ebusuku kungalahla leli washi langaphakathi nezinqubo eziningi elizilawulayo ().

Ngenkathi ungacabanga ukuthi uthola ukuphumula okwanele, akubona bonke ubuthongo obudalwa bulingana. Akukona nje kuphela ukuthi kubalulekile ukuthola okwanele ubusuku ngabunye, kodwa futhi kubalulekile ukulala kahle.

Noma kunjalo, ayikho incazelo yendawo yonke yekhwalithi yokulala.

Kodwa-ke, kungachazwa ngokuthi kukuthatha isikhathi esingakanani ukulala, uvuka kangaki ebusuku, ukuthi uzizwa uphumule kangakanani ngosuku olulandelayo noma ukuthi uchitha isikhathi esingakanani ezigabeni ezahlukene zokulala ().

Ngoba ukulala kahle kuyadingeka ezicini eziningi kangaka zempilo enhle, kufanele wenze ukuthola okwanele ubusuku ngabunye kube yinto ebaluleke kakhulu.

Ukuthola ukulala kwekhwalithi eyanele kuyadingeka ngezizathu ezahlukahlukene, kufaka phakathi ukugcina amasosha akho omzimba nokusebenza komzimba, ukucubungula izinkumbulo zosuku nokugcina isisindo somzimba esijwayelekile.

Ukungayibeki Kuqala Kunemiphumela Emibi Yezempilo

Kulinganiselwa ukuthi cishe ingxenye eyodwa kwezintathu yabantu abadala kanye nezingxenye ezimbili kwezintathu zabafundi bezikole eziphakeme abakwazi ukulala ngokwanele njalo ebusuku ().

Ngeshwa, ukungalali ngokwanele okusezingeni elifanele kungadala ingozi enkulu kunokumane ukhathale.

Uma ungalali kahle, awukwazi ukwenza izinqumo ezinhle, unamakhono amancane okudala futhi ungabandakanyeka engozini yemoto noma ufe usemncane (,).

Lokhu kungahle kube ngenxa yokuthi ukungalali ngokwanele kungalimaza ukusebenza kwakho kwengqondo.

Olunye ucwaningo luthole ukuthi ukuthola amahora amahlanu kuphela ubusuku ngabunye ubusuku obulandelanayo kunciphisa ukusebenza kwengqondo ngezinga elifanayo nokuphuza utshwala obanele ukuze ube nokuqukethwe kotshwala egazini okungu-0.06 ().

Njengokungathi lokho akwanele, ukulala kabi kungakwenza uzizwe ungathandeki, ungakhiqizi futhi uziphathe kahle emsebenzini (,).

Okubi kakhulu, ukuthola ikhwalithi engafanele noma ukungalali ngokwanele futhi kwandisa amathuba akho okuba nezifo ezingalapheki njengokukhuluphala, isifo senhliziyo noma isifo sikashukela (,,,).

Futhi ngoba yisikhathi lapho umzimba wakho ususa imfucumfucu namacwecwe ayingozi ebuchosheni, kungaba yisizathu sokuthi ukulala kabi kubonakale kuhlotshaniswa nengozi eyandayo yesifo i-Alzheimer's ().

Ukungalali ngokwanele kuxhunyaniswa nemiphumela emibi eminingi, kufaka phakathi ukugxila okungafanelekile nokwenza izinqumo kanye nengozi ephezulu yesifo senhliziyo, ukukhuluphala, isifo sikashukela kanye ne-Alzheimer's.

Ukulala Okudinga Kangakanani Kuxhomeke Ezintweni Eziningana

Wonke umuntu unezidingo nezintandokazi ezihlukile, futhi impendulo yokuthi ulala kangakanani udinga okuhlukile.

Noma kunjalo, inani lokulala olidingayo ubusuku ngabunye linqunywa kakhulu yiminyaka yakho.

Izincomo ezisemthethweni zesikhathi sokulala zihlukaniswa ngeqembu leminyaka (14):

• Abantu abadala asebekhulile (65+): 7-8 amahora
• Abantu abadala (iminyaka engu-18-64): Amahora 7-9
• Intsha (iminyaka eyi-14-17): Amahora 8-10
• Izingane zesikole (iminyaka eyi-6-13): 9-11 amahora
• Abafunda esikoleni (iminyaka emi-3-5): Amahora 10-13
• Ojahidada (iminyaka 1-2): Amahora ayi-11-14
• Izinsana (izinyanga ezingu-4–11): Amahora ayi-12-15
• Izinsana (izinyanga ezingu-0-3): Amahora ayi-14-17

Kodwa-ke, abanye abantu bangadinga ukulala okungaphezulu noma okuncane kunokunconywa ngokuvamile, kuya ngezici ezilandelayo.

Ukwakheka Kofuzo

Izakhi zofuzo zinquma ukuthi udinga amahora amangaki okulala ubusuku ngabunye.

Izinguquko ezithile zofuzo zingathinta ukuthi udinga ukulala isikhathi esingakanani, ngasiphi isikhathi sosuku okhetha ukulala ngaso nokuthi uphendula kanjani ekunciphiseni ubuthongo ().

Isibonelo, labo abanokuguquguquka okukodwa kofuzo bathola inhlawulo cishe emahoreni ayisithupha, kanti abantu abangenayo badinga cishe amahora ayisishiyagalombili, ngokwesilinganiso ().

Futhi abantu abaphethe ezinye izinguquko ezithile zofuzo bathinteka kabi ngokuncishwa ubuthongo noma ukuzwa ukulala okujulile ().

Ngeshwa, ukwakheka kwakho kofuzo akuyona into ongayishintsha, futhi ayikho indlela ebonakalayo yokwazi ukuthi ngabe uphethe okunye kwalokhu kuguquka.

Ngakho-ke, kubalulekile ukuthi unake nje ukuthi uzizwa kanjani ukunquma ukuthi uthola inani elifanele lokulala.

Ikhwalithi Yokulala

Izinga lokulala kwakho lingathinta nokuthi udinga kangakanani.

Uma izinga lakho lokulala liphansi, ungathola ukuthi usazizwa ukhathele ngemuva kokuthola lokho okufanele kuthathwe njengokwanele.

Ngakolunye uhlangothi, uma uthola ukulala okuhle kwekhwalithi, ungakwazi ukuphatha kangcono ngokuncane okuncane.

Ucwaningo oluningi luthole ukuthi isikhathi esifushane sokulala, kanye nekhwalithi yokulala engemihle, zibhekene nemiphumela eminingi emibi ehlobene nokulala (,,,).

Ngakho-ke, akubalulekile kuphela ukugxila ekulaleni isikhathi eside ngokwanele, kodwa nasekulaleni kahle ngokwanele.

Ukwengeza, izinkinga eziningi zokulala ezivamile zingaba nemiphumela emibi kwikhwalithi yakho yokulala, njenge. Uma uzizwa njalo sengathi awulele kahle noma ukhathele ngokweqile futhi ungazi ukuthi kungani, kuwumqondo omuhle ukuhlola nodokotela wakho.

Ukulala okungakanani okudingayo kuncike ezintweni eziningi ezahlukahlukene, kufaka phakathi iminyaka yakho, ufuzo nokuthi ulala kahle kangakanani ebusuku. Noma kunjalo, amahora we-7-9 ubusuku ngabunye alungele iningi labantu abadala.

Amathiphu Wokulala Okungcono

Njengoba ikhwalithi ibalulekile, zama ukuqinisekisa ukuthi ulele kahle ubusuku bonke.

Nawa amathiphu ambalwa wokuthuthukisa ukulala kwakho:

• Landela uhlelo olujwayelekile: Ukulala ngasikhathi sinye ubusuku ngabunye kusiza ukulawula iwashi lakho langaphakathi. Ukulandela uhlelo lokulala ngokungajwayelekile kuye kwaxhunyaniswa nekhwalithi yokulala engeyinhle nobude besikhathi (,).
• Dala inkambiso yokuzola yokulala: Ukwamukela inqubo yokuphumula ngaphambi kokulala kungakusiza ungene esimweni sokulala. Isibonelo, ukulalela umculo opholile kukhonjisiwe ukusiza ukuthuthukisa ikhwalithi yokulala emaqenjini athile ().
• Dala indawo enethezekile: Ukulala egumbini elinokuthula, elimnyama endaweni eshisa kamnandi kungakusiza ulale kangcono. Ukusebenza kakhulu ngaphambi kokulala, ukufudumala kakhulu noma endaweni enomsindo kuxhunyaniswe nokulala okungafanele (,).
• Nciphisa i-caffeine, utshwala ne-nicotine: Ucwaningo luxhumanise ukusetshenziswa kwe-caffeine, utshwala ne-nicotine nekhwalithi yokulala empofu. Zama ukugwema i-caffeine ntambama nakusihlwa (,,,).
• Nciphisa ukusebenzisa kwakho izinto zikagesi: Ukusetshenziswa ngokweqile komakhalekhukhwini kanye ne-elekthronikhi kuhlotshaniswe nekhwalithi yokungalali kahle. Ngisho nokuvezwa kwamalambu ekamelo elikhanyayo ngaphambi kokulala kungathinta kabi ukulala kwakho (,).
• Sebenza ngokwengeziwe: Ucwaningo lukhombisile ukuthi ukungasebenzi kungahlobene nokulala okungampofu, futhi ngakolunye uhlangothi, ukuzivocavoca emini kungakusiza ulale kangcono ebusuku (,,,).
• Zijwayeze ukuzindla: Ukuzindla nokuzilibazisa ukuqeqesha kungasiza ukuthuthukisa ikhwalithi yokulala nokusebenza kobuchopho, yize ucwaningo lungacaci (,,,).

Ukulala kahle kubalulekile ukuhlala uphilile futhi uphumule. Imikhuba efana nokunciphisa i-caffeine nokulala ngezikhathi ezijwayelekile kungasiza.

Okusemqoka

Inani lokulala olidingayo liyahluka kumuntu ngamunye futhi lithinteka yizici eziningana. Kodwa-ke, kubantu abadala abaningi, amahora we-7-9 ubusuku ngabunye inani elifanele.

Naka indlela ozizwa ngayo phakathi nosuku ukuze unqume ukuthi ngabe uthola inani elifanele wena.

Uma ulele ngokwanele, kufanele uzizwe uphapheme futhi unamandla emini. Uma uthola ukuthi uvilapha noma uvame ukukhathala, kungadingeka ukuthi ulale ngokwengeziwe.

Ukwenza okuhle ngesikhathi sokulala, yakha imikhuba emihle, njengokunciphisa i-caffeine yakho nokuphuza utshwala, ukulandela uhlelo lokulala olujwayelekile nokwakha indawo yokulala enethezekile.

Ukulungiswa Kokudla: Ukudla kokulala okungcono