Ingabe Ungumbuthongo Olula?

-Delile

• Ukulala okulula nokulala okujulile
• REM ukulala
• Ukulala okungekho kwe-REM
• Izintambo zokulala
• Kuyini ukulala okuhle ebusuku?
• Ungakuthola kanjani ukulala okuhle ebusuku
• Ukudla okudlela endlini

Kujwayelekile ukubhekisa kubantu abakwazi ukulala ngomsindo nokunye ukuphazamiseka njengabalele kakhulu. Labo okungenzeka bavuke bavame ukubizwa ngokulala okulula.

Abaphenyi abakacacisanga ngokucacile ukuthi kungani abantu besabela ngendlela ehlukile ekuphazamisekeni okungenzeka ngenkathi belele, kodwa izimbangela ezingaba khona zingafaka:

• ukuphazamiseka kokulala okungatholakali
• izindlela zokuphila
• izakhi zofuzo
• ukulala umsebenzi wobuchopho be-brain

Abaphenyi bayavuma ukuthi ikhwalithi nobungako bokulala bubalulekile empilweni yakho. Ukulala kuthinta cishe zonke izinhlelo emzimbeni wakho, kusukela ekugayeni umzimba kuya ekusebenzeni komzimba.

Ukulala okulula nokulala okujulile

Lapho ulele, ushintshashintsha phakathi kwezinhlobo ezimbili eziyisisekelo zokulala, ukunyakaza kwamehlo okusheshayo (REM) nokulala okungeyona eye-REM.

REM ukulala

Imvamisa, ukulala kwe-REM kwenzeka cishe imizuzu engama-90 ngemuva kokulala. Lesi sigaba kulapho amaphupho akho amaningi enzeka khona. Ngesikhathi se-REM lala:

• amehlo ahamba ngokushesha ukusuka kolunye uhlangothi
• ukuphefumula kuyashesha futhi akujwayelekile
• ukushaya kwenhliziyo kuyanda
• umfutho wegazi uyanda

Ukulala okungekho kwe-REM

Umehluko phakathi kokulala okulula nokulala okunzima kungaba yisikhathi umuntu ngamunye asichitha esigabeni sokulala esijulile somjikelezo wabo wokulala. Nakhu ukwehlukaniswa kwezigaba ezingezona ze-REM:

• Isigaba 1. Njengoba usuka ekuvukeni uye ekulaleni, ukuphefumula kwakho kwehla kanye nokushaya kwenhliziyo yakho, ukunyakaza kwamehlo, nokusebenza kwegagasi lobuchopho. Imisipha yakho iqala ukukhululeka.
• Isigaba 2. Ukuphefumula kwakho, ukushaya kwenhliziyo, nokusebenza kwegagasi lobuchopho kuyaqhubeka kancane. Ukunyakaza kwamehlo kuyama. Imisipha yakho iyakhululeka kakhudlwana.
• Isigaba 3. Manje usebuthongweni obujulile, obubuyisela esimweni esifanele. Konke kuhamba kancane.

Izintambo zokulala

Ucwaningo oluncane luka-2010 luthole ukuthi kungenzeka ukubikezela ikhono lomuntu lokulala ngesikhathi somsindo ngokulinganisa izintambo zokulala esivivinyweni se-EEG.

Izintambo zokulala ziluhlobo lwegagasi lobuchopho. Abaphenyi bakholelwa ukuthi bangakwazi ukunciphisa imiphumela yomsindo ebuchosheni.

Ucwaningo luthole ukuthi abantu abakwazi ukukhiqiza okokuphotha okungaphezulu kokulala bangalala ngomsindo kangcono kunabantu abangakwazi.

Lokhu okutholakele kubeka isiteji sezifundo ezigxile ekwandiseni ukukhiqizwa kokuphotha ukuze abantu bakwazi ukulala ngokuphazanyiswa ngomsindo.

Kuyini ukulala okuhle ebusuku?

Ukulala ngokwanele kubalulekile ekugcineni umzimba nengqondo yakho kuphilile. Izidingo zokulala ziyahlukahluka kuye ngeminyaka. UMnyango Wezempilo kanye Nezinsizakalo Zabantu e-U.S. Utusa imihlahlandlela elandelayo yokulala:

• Abantu abadala badinga amahora ayisikhombisa kuya kwayisishiyagalombili.
• Intsha idinga amahora ayisishiyagalombili kuya kwayishumi.
• Izingane ezifunda isikole zidinga amahora ayi-9 kuya kwayi-12.
• Abasafunda esikoleni badinga amahora ayi-10 kuya kwayi-13 (kufaka phakathi ukulala kancane).
• Ojahidada badinga amahora ayi-11 kuya kwayi-14 (kufaka phakathi isithongwana).
• Izingane zidinga amahora ayi-12 kuya kwayi-16 (kufaka phakathi ukulala).

Ungakuthola kanjani ukulala okuhle ebusuku

Ukulala kahle ebusuku kungachazwa ngokuthi:

• ukulala kalula
• ukungavuki ngokugcwele ebusuku
• ukuvuka lapho kulindelwe (hhayi ngaphambili)
• ngizizwa ngiqabulekile ekuseni

Uma ungumuntu olala kancane, kunemikhuba ethile ongayithuthukisa ukuqinisekisa ukulala okungcono kakhulu njalo ebusuku. Zama okulandelayo:

• Landela uhlelo. Zama ukulala nokuvuka ngasikhathi sinye nsuku zonke, kufaka phakathi izinsuku zakho zokungasebenzi.
• Thuthukisa inqubo engaguquguquki yokulala. Thatha okugeza okufudumele noma ufunde incwadi.
• Yenza ikamelo lakho lokulala liphumule, lithule futhi libe mnyama.
• Gcina zonke izikrini, kufaka phakathi amathelevishini, amakhompyutha, nomakhalekhukhwini, ngaphandle kwekamelo lokulala.
• Gcina ikamelo lakho lokulala lipholile.
• Gwema ukulala ntambama noma kusihlwa.
• Zivocavoce ngezikhathi ezijwayelekile nsuku zonke futhi uqiniseke ukuthi umisa okungenani amahora amathathu ngaphambi kokulala.
• Gwema i-caffeine ntambama, kufaka phakathi i-caffeine etholakala ekudleni okufana noshokoledi.
• Gwema ukudla ukudla okukhulu ngaphambi kwesikhathi sokulala.
• Gwema ukuphuza iziphuzo ezidakayo sekusondele isikhathi sokulala.

Uma unenkinga yokulala ingabe uzizwa ukhathele futhi kuthinta amandla akho okwenza imisebenzi yakho yansuku zonke isikhathi esingaphezu kwamasonto ambalwa, khuluma nodokotela wakho. Bangase babe nokusikisela okuthile ngokulala kahle ebusuku. Udokotela wakho futhi angancoma ukuhlolwa kwesifo sokulala esingaba khona.

Ukudla okudlela endlini

Uma uzibheka njengomuntu olala kancane futhi kuphazamisa ikhono lakho lokuthola ukulala okuhle, okuqabulayo ebusuku, kunezinguquko ezithile zendlela yokuphila ongayenza ukukhuthaza imikhuba engcono yokulala.

Uma ukulala kabi kuphazamisa imisebenzi yakho yansuku zonke, cabanga ngokuvakashela udokotela wakho. Bangaba nemicabango yokuthi ungakuthuthukisa kanjani ukulala kwakho, noma bangaphakamisa ukuhlolwa kokugula okungaba khona kokulala.