Ungayibona Kanjani futhi Uyiphathe Kanjani Ukuthinteka

-Delile

• Kusho ukuthini ukuba ngokweqile?
• Ukhathele ngokweqile?
• Izimpawu ezinganeni nasezinganeni
• Kungani kunzima ukulala lapho usukhathele?
• Ungalala kanjani uma usudiniwe
• Amathiphu okuthola izinsana ezikhathele ngokweqile, izingane ezisacathula, nezingane ukulala
• Ukuvimbela ukukhathala ngokweqile
• Kubantu abadala
• Ukuvimbela izinsana nezingane ezindala
• Udinga ukulala okungakanani?
• Ungalufuna nini usizo
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Kusho ukuthini ukuba ngokweqile?

Isimo sokugcwala ngokweqile singasho izinto eziningana. Mhlawumbe awukaze ulale ngokwanele esikhathini esisodwa samahora angama-24 noma ubungakalali ngokwanele ezinsukwini ezilandelanayo isikhathi eside.

Ezinganeni, ezisacathula, nasezinganeni, ukukhathala ngokweqile kungaba ngumphumela wokweqiwa ubuthongo, ukulala isikhathi sekwephuzile, noma ukulala ngokunganaki.

Akunandaba noma ngabe yini imbangela yokweqisa kwakho, kungadala izimpawu eziningi ezingafuneki futhi kuthinte impilo yakho yonke. Ukuthola inani elifanele lokulala nsuku zonke ngeminyaka yakho kuthinta inhlalakahle yakho.

Kubalulekile ukuthi ulale ngokwanele usuku ngalunye ukuze ugweme ukuncishwa ubuthongo nokukhathala ngokweqile. Ukuntuleka kokulala kuvamile kubantu abadala, kuthi oyedwa kwabayisihlanu ahluleke ukulala ngokwanele njalo.

Ungahle uthole ukukhathala ngokweqile ngemuva kosuku olulodwa lokungalali ngokwanele, noma ungahle ukhathele ngokweqile ngoba ulahlekelwa ukulala okwanele isikhathi eside. Igama elilodwa elisetshenziswa kakhulu ukukhathala okubangelwa izinsuku eziningi, amasonto, noma iminyaka yokuncishwa ubuthongo isikweletu sokulala.

Ukhathele ngokweqile?

Kunezimpawu eziningana zokukhathala ngokweqile, kufaka phakathi:

• ukuntuleka kokucabanga okucacile
• ukucubungula kancane
• ukushintsha kwemizwa
• kunzima ukwenza izinqumo
• ubunzima ngememori yesikhashana neyesikhathi eside
• izikhathi zokuphendula kancane
• ukukhathala
• ubuthongo emini
• ukungahlaliseki
• ukukhathazeka
• ukudana

Izimpawu zokudinwa ngokweqile zingathinta ukusebenza kwakho ezinhlotsheni eziningi zemisebenzi, kusukela ekushayeleni imoto uye ekusebenzeni. Ukungalali kuholela emashumini ezinkulungwane ezingozini zomgwaqo kanye nokulimala minyaka yonke, kusho iNational Sleep Foundation.

Isikweletu sokulala singadala ezinye izimpawu nezinkinga, kufaka phakathi:

• ukukhuluphala kanye nokukhuluphala
• izimo ezinjengesifo sikashukela, isifo senhliziyo nesifo sohlangothi
• ukulahleka kwememori

Izimpawu ezinganeni nasezinganeni

Izimpawu zokukhathala ngokweqile ezinganeni, ezisacathula, nasezinganeni zingaba zimbi kakhulu kunabantu abadala, njengoba zidinga ukulala okwengeziwe usuku ngalunye. Lokhu kungenxa yokuthi izingane, izingane, nezingane zikhula ngejubane elikhulu, emzimbeni nasengqondweni. Ukuphuthelwa isihlwathi noma ukulala ngemuva kwesikhathi kunokujwayela.

Ukulala ngokungalawuleki, noma ukuvuka uvule ubusuku bonke, nakho kungadala ukukhathala. Lokhu kwesinye isikhathi kubizwa nangokuthi ukulala okuphukile. Izimbangela ezingaba khona zokulala okuphukile zingafaka:

• ukuthambisa amazinyo
• ukwesaba ebusuku, njengobumnyama, izilo, noma umsindo omkhulu
• ukuphazamiseka kokulala

Uma usola ukuthi unenkinga yokulala, khuluma nodokotela wezingane wengane yakho. Udokotela wezingane noma uthisha futhi angakwazi ukunikeza iziphakamiso zokusiza ingane yakho ukuphatha ukwesaba ebusuku.

Ezinye izimpawu zokudinwa ngokweqile ezinganeni, ezisacathula, nasezinganeni zifaka:

• ubunzima bokulawulwa kwemizwa
• ubunzima bokugxila
• ukucasuka
• ukukhathala
• ukukhathala kwasemini

Kungani kunzima ukulala lapho usukhathele?

Umzimba wakho empeleni uhlelelwe ukuthola inani elithile lokulala futhi awusebenzi ngokujwayelekile uma usukhathele. Izimpawu zokukhathala ngokweqile zingaholela ekuguqukeni okuningi esimweni sakho sengqondo, okwenza kube nzima ukulala. Ngokwengeziwe, ukuncishwa ubuthongo kushintsha i-chemistry yomzimba wakho.

Ukuntuleka kokulala kungenza kube nzima emzimbeni wakho ukukhomba ukulala. Imiphumela evela ekutholeni ukuthi labo abalala amahora amane kuya kwayisithupha ubusuku ngabunye amasonto amaningana abatholanga ubuthongo ngokuhamba kwesikhathi, yize amandla abo engqondo ayengekho kahle. Imiphumela efanayo ibonwe ku, nayo.

Kunezici ezimbalwa zangaphakathi emzimbeni wakho ezisebenza kahle lapho ulala ngokwanele. Umzimba wakho uqukethe i-neurotransmitter adenosine, ekhula njengoba usebenzisa amandla futhi iqoqana ebuchosheni bakho phakathi nesikhathi sosuku. Ngesikhathi sokulala, unezinga eliphakeme kakhulu le-adenosine emzimbeni wakho. Lokhu kudala ukuthi uzizwe uzele. Ubusuku obugcwele bokulala buzokwehlisa la mazinga e-adenosine endaweni yawo ephansi. Lokhu kwandise amandla namandla obuchopho lapho uvuka.

Esinye isici sangaphakathi esithintekayo ngokungabikho kokulala yisigqi sakho se-circadian. Lesi yisibonakaliso emzimbeni wakho esibeka isikhathi sakho sokulala futhi sikhuthaze umjikelezo wokulala onempilo. Ukweqisa ngokweqile kungaholela ekutheni lo msebenzi ungasebenzi kahle, kwenze kube nzima ngomzimba wakho ukulala.

Ungalala kanjani uma usudiniwe

Nazi ezinye izindlela zokusiza ukulala lapho ukhathele kakhulu:

• Gwema izikrini nezinye iziphazamiso ngaphambi kokuzama ukulala.
• Khululeka ngaphambi kokulala ngokufunda incwadi ephrintiwe noma umagazini (hhayi owodwa esikrinini), noma ngokugeza okufudumele noma ulalele umculo ophumuzayo.
• Lala endaweni ethulile futhi emnyama efanele ukulala.
• Qiniseka ukuthi izinga lokushisa kwekamelo lihle nokuthi awushisi kakhulu noma awubandi.
• Gwema ukudla ngaphansi kwamahora amabili ngaphambi kokulala.

Amathiphu okuthola izinsana ezikhathele ngokweqile, izingane ezisacathula, nezingane ukulala

Ungakuthola kunzima ukuhlalisa ingane ekhathele ngokweqile embhedeni. Kubalulekile ukwehlisa ingane yakho ingakalali.

Ezinye izindlela zokuphumula ingane ngesikhathi sokulala zifaka:

• gwema imisebenzi eyeqisayo ngaphambi kokulala
• yiba nenqubo yasebusuku, njengokugeza, indaba, ne-lullaby ngaphambi kokulala, bese unamathela kukho ubusuku ngabunye
• gcina igumbi lengane yakho lipholile, limnyama, futhi lithule
• sebenzisa umshini womsindo omhlophe ukuvimba noma yimiphi imisindo engadingeki

Ukufunda ingane yakho izincwadi ezikhuluma ngezilo, ubumnyama, nokunye ukwesaba kungazisiza zinqobe ukukhathazeka ngesikhathi sokulala. Nazi ezinye izincwadi ongafuna ukuzizama:

• IGruffalo kaJulia Donaldson
• Llama, Llama, Red Pajama ngu-Anna Dewdney
• U-Orion nobumnyama ngu-Emma Yarlett
• Hheyi, Nansi Inunu Yami! ngu-Amanda Noll
• Ubumnyama by Lemony Snicket
• Umhlaba Wasebusuku kaMordicai Gerstein

Ukuvimbela ukukhathala ngokweqile

Kubantu abadala

Ukuvimbela ukukhathala ngokweqile kuqala ngokwakha uhlelo lokulala olunempilo oluvumela ukuphumula okugcwele ebusuku nsuku zonke.

• Zama ukuthola isilinganiso esifanayo sokulala njalo ebusuku, uma kungenzeka.
• Gwema ukudla i-caffeine amahora ayisithupha ngaphambi kokulala, okungenani.
• Gwema ukuzivocavoca amahora amathathu ngaphambi kokulala.
• Dala inqubo yokulala engafaki izikrini.
• Thola noma isiphi isikweletu sokulala ngokungeza isikhathi esengeziwe ebuthongweni bakho uma kudingeka, kodwa hhayi kakhulu, okungenza kube nzima ukulala ebusuku obulandelayo.

Ukuvimbela izinsana nezingane ezindala

Izinsana, izingane, nezingane zidinga uhlelo lokulala olujwayelekile njengabantu abadala. Nazi izindlela ongavimba ngazo ukukhathala ngokweqile:

• Thuthukisa uhlelo lokulala olungaguquguquki lwezinsana nezingane ezisencane. Ezinganeni nasebancane, amakhefu afanele ekhwalithi ayingxenye yezidingo zabo zokulala zansuku zonke.
• Qiniseka ukuthi indawo yokulala yengane yakho ithuthukisa ukulala okunempilo futhi ayikhuthazi ngokweqile.
• Bheka izimpawu zokukhathala enganeni yakho, njengokuzamula nokuhlikihlwa iso, ukunquma uhlelo lwazo lokulala.
• Beka ingane yakho embhedeni kusihlwa. Izingane, izingane, nezingane ezincane kufanele zilale cishe ngo-7 noma ngo-8 ebusuku.
• Siza ingane yakho yehlise umoya isigamu sehora ngaphambi kokulala ngaphandle kwezikrini.
• Qiniseka ukuthi ingane esikhulile edinga ukulala okuncane emini igwema ukungalali okungadingekile, okungadala ubunzima bokulala ebusuku.

Udinga ukulala okungakanani?

Ukulala kudinga ushintsho empilweni yakho yonke. Ngokuya ngeNational Sleep Foundation, iminyaka yethu inquma ukuthi sidinga ukulala okungakanani:

Qaphela ukuthi izidingo zokulala komuntu ngamunye ziyahlukahluka nokuthi lezi yizilinganiso.

Ungalufuna nini usizo

Kufanele uxoxe ngezinkinga ezisolwayo zokulala nodokotela ukuze unqume indlela efanele yokwenza. Uma uzizwa ukhathele futhi ungaqondi ukuthi kungani, ungahle ube nesimo esifana ne-apnea yokulala. Uma udokotela wakho ecabanga ukuthi unesimo sokulala, bangase bakudlulisele kuchwepheshe.

Ukuthatha

Ukweqisa ngokweqile kungadala ubunzima obuningi ekusebenzeni kwengqondo kanye nezinkinga zomzimba ngokuhamba kwesikhathi. Ungakugwema ukukhathala ngokukhuthaza imikhuba emihle yokulala, noma ngabe uneminyaka emingaki. Qiniseka ukuthi uthola ukulala ngokwanele njalo ukuze ugweme ukukhathala okungapheli, noma isikweletu sokulala.