Mhlawumbi akumangalisi ukuba awufumani ukulala ngokwaneleyo ebusuku: ungayivakalelwa ngeendlela ezininzi. Yintoni ityala lokulala? Ngaba ukulala ukulala okanye ezinye izifo zokulala zifaka isandla kwisikolo sokulala esilulele? Yintoni ongayenza ukuze ufumane ukulahleka kokulala nokuhlawula ityala lakho lokulala? Funda iimpendulo malunga neempembelelo zetyala lokulala kunye nokulahlwa kokulala.
Yintoni Ibhatala Lokulala?
Isikweleti sokulala ngumlinganiselo wokulahleka kokulala ngenxa yobuthongo obaneleyo, kungakhathaliseki isizathu. Ngokuqhelekileyo kubakho xa kufikeleleka iiyure zokulala ezingapheliyo ukuhlangabezana neemfuno zakho zokulala . Oku kungenzeka ngenxa yokunciphisa ubuthongo, apho iiyure ezimbalwa zisetyenziselwa ukulala. Umzekelo, ukuba ufuna iiyure eziyi-8 zokulala ukuze uzive uphumle, kodwa ufumane amahora angama-6, uya kuba ne-2-hour-hour debt for that night. Oku kunokuba nemiphumo ebalulekileyo, ingakumbi ukuba ityala lakha.
Kukholelwa ukuba ukungabikho kokulala kubunokuthi kuthintele umsebenzi wosuku. Oku kunokukhokelela ekuphumeni ubuthongo bemini, ukugxininiswa kakubi okanye imemori yesikhashana, kunye neengxaki zengqondo ezifana nokuxhalaba, ukuxinezeleka nokukhungatheka. Ukunyanzelwa kokulala kungabangela nokuba neminye imiphumo yempilo yexesha elide. Kukho iimpembelelo zomzimba , i-hallucinations, kunye nokuba ingozi eyingozi yokufa .
Ubuhlungu bubuhlungu ngenxa yokulala ebuthathaka. Kuzo zonke izizathu, usenokufuna iindlela zokufumana ubuthongo obuyidingayo.
Ngaba zikhona ezinye iimbangela zeTyala lokulala?
Xa umntu engaziva ephumle ngokulala kwabo, ngokuqhelekileyo kuba abazange bafumane iiyure ezaneleyo ukuhlangabezana neemfuno zabo. Nangona kunjalo, ngaba zikhona ezinye izizathu ezibangelwa ubumgangatho obuthathaka bokulala?
Ukuba unesifo sokulala esinjengokulala, u- sleep apnea , okanye i- circadian isiginci sokuphazamiseka kokulala , oku kungakhokelela kwiimpawu ezifana nezo ziza kwenzeka ngetyala lokulala. Ukulala okusemgangathweni kwekhwalithi ayibuyanga. Nangona iiyure ezaneleyo zingafunyanwa, inokuthi idibene kwaye ibe nemiphumo yemini. Ukuba uvuka uziva ungapheli, nangona emva kweeyure ezaneleyo zokulala, kubalulekile ukuba ubone ugqirha oqinisekisiweyo webhodi ukuba uhlolwe ukulala.
Indlela yokufumana kunye nokuhlawula isikweletu sakho sokulala
Into enomdla kukuba kukuba ngokulala ubuthongo, unokuhlawula kuphela ityala lwakutshanje. Umzekelo, ukuba awuzange ulale kakuhle kunyaka odlulileyo awukwazi ukuhlawula ukulala oye waphoswa ngeli xesha. Kunoko, unokufumana ubuthongo obuthe xaxa ukuze uzame ukulungiselela ixesha lokugqibela elilahlekileyo.
Amatyala okulala ahlawulwa ngeendlela ezahlukeneyo:
- Unokuzama ukwandisa ixesha lakho elipheleleyo ekulala xa ulala embhedeni okanye ukulala kamva ekuseni.
- Abantu abaninzi bafumana iiveki ngokulala ngoMgqibelo okanye ngeCawa.
- Ukupakisha ngexesha losuku kungenza inkokhelo yokunciphisa ityala lokulala lokuqokelela.
- I-caffeine inokuvimbela iimpawu zokulala, kodwa ayikho indawo yokulala ngokwaneleyo ebusuku.
Ngethamsanqa, i-short-term effects of sleep deprivation ihlaziywa ngokukhawuleza ngokufumana ukuphumla okwaneleyo. Ngobunye ubusuku obuthongo obukhulu bungenza ukuba umehluko wehlabathi! Ukucinga kunye nokuhlaziywa ngokukhawuleza. Umngcipheko weephene, izingozi kunye neminye imiba iyancipha kakhulu ngokufumana ukulala. Oku kungase kufuneke ukuba ulale ixesha elide kunokuba ubuthongo obuqhelekileyo kufuneka ubenzele ukulahleka kwangoko. Kubonakala sengathi abantu abadala abadala bangaphinda bahlawule ngokukhawuleza kunokuba bancinci, kodwa ukunyuswa kokulala kuthinta wonke umntu.
Unokucinga ukuba ngexesha lokuhamba, amatyala akho axolelwe ngokupheleleyo kwaye ayikhohliwe, kodwa kwiimeko zetyala lokulala, oku akunjalo.
Kukho imiphumo emibi ekunqongopheni okungapheliyo kokulala, kuquka ukukhuluphala kunye nesifo senhliziyo. Yingakho kubalulekile ukuhlangabezana neemfuno zakho zokulala imihla ngemihla ngokulandela izikhokelo zokulala ezingcono ukuze ugcine impilo yakho nenhlalakahle.
ILizwi
Ukuba ulwabalalisa ukulala okanye ezinye izifo zokulala ezichaphazela ukukwazi ukufumana ubuthongo obuphumayo, thetha nodokotela wakho malunga nokufumana uvavanyo kunye nonyango olufunekayo ukulala kakuhle kwaye uzive kakuhle.
> Imithombo:
> "Ubunzima Kangakanani Ubuthongo Ngaba Sifuna Ngempela?" I- National Sleep Foundation .
> "Ukuhlawula isibalo sakho sokulala." IHarvard Yabesifazane beMpilo yeWatch . Julayi 2007.