Kutheni sonke sifuna ukulala? (Kutheni Sifuna Ukulala?) Masifumanise le mfihlo!

Ngaba wakha wazibuza ukuba, 'Kutheni ubuthongo bubaluleke kangaka kuthi?'? Ukususela kwiintsana ukuya kubantwana abakwiminyaka yokufunda isikolo, abazali bakho, ootatomkhulu noomakhulu, kwaneendlovu, iindlulamthi, izinja, neekati, zonke izilwanyana ezikwihlathi ziyalala. Cinga nje, ubuthongo bufana nokutya nokusela. Ubuthongo bubalulekile ukuze siphile. Ngoko ke, kutheni ubuthongo bubaluleke kangaka kuthi? Masithethe ngako ngokweenkcukacha , njengokuthetha nomhlobo.

Yintoni kanye kanye ukulala? Ngaba yindlela nje yokuphumza umzimba?

Abantu abaninzi bacinga ukuba ukulala lixesha apho imizimba yethu kunye neengqondo zethu 'zicima' ngokupheleleyo. Kodwa oko akuyonyani ngokupheleleyo. Ukulala akuyonto nje yokungenzi nto. Ewe, kuyinyani, imizimba yethu iyaphumla. Kodwa iingqondo zethu? Kusebenza rhoqo! Njengokuba abacoci besixeko becoca izitalato ebusuku, iingqondo zethu nazo zenza umsebenzi obaluleke kakhulu ebusuku.

Kukho amanqanaba amabini aphambili esiwafumanayo xa silele.

1. (NREM - Intshukumo Yamehlo Engakhawuleziyo) Ukulala: Kukho amanye amanqanaba aliqela koku. Okokuqala kuza ubuthongo obulula. Kancinci kancinci, ulala ubuthongo obunzulu. Olu buthongo bunzulu luzisa ukuphumla okukhulu emzimbeni nasengqondweni. Iiseli zomzimba ziyazilungisa kwaye zikhula ngeli xesha.

2. (I-REM - Intshukumo Yamehlo Ekhawulezayo) Ukulala: Eli lixesha esiphupha ngalo. Libizwa ngokuba lilo kuba amehlo ahamba ngokukhawuleza esiya phambili nangasemva. Olu buthongo (i-REM) lubaluleke kakhulu ekugcineni iinkumbulo zethu, ukuhlanganisa oko sikufundileyo, kunye nokulinganisela ingqondo.

Ezi zigaba zimbini, ezibizwa ngokuba yi-(NREM) kunye ne-(REM), ziyatshintshana ngemijikelo eliqela ubusuku bonke, zinyuka zize zihle njengegagasi.

Kutheni ubuthongo buxabiseke kangaka kuthi?

Ukuze siqonde ukuba ukulala kubaluleke kangakanani kuthi, kufuneka sazi ngeenzuzo ezibonelela umzimba nengqondo yethu.

Igalelo lokulala kwimpilo yethu yomzimba

• Ukuphumla nokulungisa: Emva komsebenzi onzima wosuku, izihlunu zethu kunye neeseli ziyadinwa kakhulu. Ukulala yinto ezinika ikhefu kwaye kuzinceda ukuba zizilungise (ukuvuselelwa kweeseli). Kufana nokutshaja ifowuni yakho.
• Ukonga amandla: Xa silele, ukusebenza kwemizimba yethu kuyehla kancinci. Oku kuthetha ukuba asichithi amandla ngokungeyomfuneko. Loo mandla ogciniweyo asinceda sisebenze ngamandla ngakumbi ngosuku olulandelayo.
• Ukuqinisa inkqubo yomzimba yokuzikhusela: Ngaba ugula rhoqo? Esinye sezizathu zoku kukuba awulali ngokwaneleyo. Kuba, xa silele, inkqubo yethu yomzimba yokuzikhusela ivelisa iiproteni ezikhethekileyo (ezibizwa ngokuba zii-cytokines) ezilwa neentsholongwane. Ngoko ke ukulala kamnandi ebusuku kufana nekhaka elihle lokukhusela kwizifo.
• Inceda ekukhuleni: Ukulala kubaluleke kakhulu ekukhuleni komzimba, ingakumbi kubantwana abancinci nakubantu abaselula. Xa silele ubuthongo obunzulu , i-hormone yokukhula iyakhutshwa emizimbeni yethu. Yiyo le nto isinceda sikhule sibe bade kwaye siphuhlise imizimba yethu.
• Ukulinganisela iiHormone: Ukulala kunceda ukulinganisela iihomoni ezahlukeneyo emzimbeni wethu. Umzekelo, ukulala kubalulekile ukuze ihomoni (i-Insulin) isebenze kakuhle. Ukulala kuchaphazela nokusebenza kweehomoni (iGhrelin) kunye (neLeptin) ezilawula indlala yethu. Ukuba asilali kakuhle, ezi homoni azilingani kwaye siziva ngathi singatya ngokungeyomfuneko, nto leyo enokukhokelela kwiingxaki ezifana nokutyeba kakhulu. Oku kunokuchaphazela nezifo ezifana (neDiabetes Mellitus) okanye isifo seswekile.

Amandla okulala kwimpilo yethu yengqondo kunye nokusebenza kwengqondo

"Ukulala sisipho esihle kakhulu onokusinika ingqondo yakho."

• Ukuhlanganiswa kwememori: Zingaphi izinto esizifundayo nesizivayo imini yonke? Konke oku kugcinwa okwethutyana engqondweni yethu. Njenge-RAM yekhompyutha. Kuxa silele apho sikhetha khona ulwazi olubalulekileyo kolu lwazi size silugcine njengeenkumbulo ezihlala zihleli. Sisusa izinto ezingafunekiyo. Kufana nokucoca indlu.
• Inceda ekufundeni nasekusombululeni iingxaki: Cinga ngendlela okulula ngayo ukufunda nokufunda into entsha ngosuku olele kamnandi ngalo. Isizathu soku kukuba iingqondo zethu zibukhali xa ulele. Ukuba unengxaki yokusombulula ingxaki, kukho amaxesha apho unokucinga ngesisombululo emva kokulala kamnandi, akunjalo?
• Ukuzola kwengqondo nokulawula iimvakalelo: Awucaphuki ngezinto ezincinci emva kosuku olungalali ngokwaneleyo? Xa singalali ngokwaneleyo, kunzima ukulawula iimvakalelo zethu. Ukulala kuyazolisa ingqondo yethu kwaye kunciphisa uxinzelelo lwengqondo. Ukulala kamnandi ebusuku kukwanceda ukulwa neemeko ezifana nokudakumba kunye neengxaki zokuxhalaba.
• Ukucocwa kobuchopho: Uphando lwakutshanje lufumanise ukuba xa silele, inkqubo ekhethekileyo ebizwa ngokuba yiGlymphatic system isebenza engqondweni yethu esusa inkunkuma engafunekiyo. Njengokuba ilori yenkunkuma ifika ize ikhuphe inkunkuma ebusuku, le nkqubo icoca ingqondo. Oku kubaluleke kakhulu ukugcina ingqondo isempilweni.

Kuthekani ukuba asikwazi ukulala kakuhle?

Ngoku uyaqonda ukuba kubaluleke kangakanani ukulala. Ngoko ke, yintoni enokwenzeka ukuba asilali ngokwaneleyo kwaye silale kamnandi?

Iziphumo zexesha elifutshane (ukuba awulali kakuhle usuku okanye ezimbini)

• Ndidiniwe imini yonke, ndiziva ndingenabomi, kwaye ndisoloko ndinesicaphucaphu.
• Kunzima ukugxila. Andikwazi ukugcina ingqondo yam ikwindawo enye xa ndifunda okanye ndisebenza.
• Inkumbulo iyabuthathaka. Nezinto ezincinci ziyalibaleka.
• Ndiba nomsindo ngokukhawuleza kwaye ndicaphuke nazizinto ezincinci.
• Ixesha lokuphendula liyakhula. Oku kuyingozi kakhulu xa uqhuba okanye usebenza ngoomatshini.
• Ngenxa yokungabikho komzimba oqinileyo , izifo ezifana nomkhuhlane zinokukhula ngokukhawuleza.

Iziphumo zexesha elide (ukuba uyaqhubeka nokungalali ngokwaneleyo)

Le yingxaki enzulu. Ukungalali ngokwaneleyo rhoqo kunokuba yingozi kakhulu kwimpilo yethu.

• Umngcipheko wokuba nezifo ezingapheliyo uyanda: Kukho amathuba amakhulu okuba nezinto ezifana (nokutyeba kakhulu), (isifo seswekile), (isifo segazi esingaphezulu kweqondo), kunye nesifo sentliziyo.
• Iingxaki zempilo yengqondo: Iimeko ezinje ngokudakumba kunye neengxaki zokuxhalaba zinokuba mandundu okanye zibe zintsha.
• Ukusebenza kwengqondo kusenokuphazamiseka, kwaye ubuchule bokufunda nokwenza izigqibo bunokuphazamiseka.
• Ezinye izifundo zibonise ukuba ukungalali ixesha elide kunokunxulunyaniswa nezifo ezifana nesifo sika-Alzheimer.

Khawucinge nje, unemviwo ebalulekileyo okanye intetho enkulu ekufuneka uyinike. Ungayenza njani loo nto ngokufanelekileyo ukuba awukalali kakuhle? Awunakukwazi, akunjalo?

Sifuna ukulala ixesha elingakanani ngokwenene?

Le yinto eyahluka ukusuka kumntu ukuya komnye, ingakumbi ngokweminyaka.

• Iintsana ezisandul’ ukuzalwa (iinyanga ezi-0-3): Malunga neeyure ezili-14-17 ngosuku.
• Iintsana ezineenyanga ezi-4 ukuya kwezili-11: iiyure ezili-12 ukuya kwezili-15.
• Abantwana abaneminyaka eli-1 ukuya kwemi-2 ubudala: iiyure ezili-11-14.
• Abantwana abasaqalayo esikolweni abaneminyaka emi-3 ukuya kwemi-5 ubudala: iiyure ezili-10 ukuya kwezili-13.
• Abantwana abaneminyaka eyi-6-13 ubudala abakwiminyaka yesikolo: iiyure eziyi-9-11.
• Abantwana abancinci abaneminyaka eli-14 ukuya kweli-17 ubudala: iiyure ezisi-8 ukuya kwezili-10.
• Abantu abadala (iminyaka eli-18-64): iiyure ezisi-7-9.
• Abantu abadala (abaneminyaka engama-65 nangaphezulu): Iiyure ezisi-7-8 (kodwa iindlela zokulala zingahluka, kwaye usenokungakwazi ukulala ebusuku kwaye uzive ulele emini).

Kodwa khumbula, ezi ziingcebiso nje eziqhelekileyo. Abanye abantu banokufuna ukulala kancinci okanye ngaphezulu kunoko. Eyona nto ibalulekileyo kukufumana ubuthongo obaneleyo ukuze ukwazi ukusebenza kakuhle kwaye ugxile kakuhle ngosuku olulandelayo. Kwakhona, umgangatho wokulala ubaluleke njengenani leeyure ozilalayo.

Ezinye iingcebiso zokulala kakuhle (Ucoceko Lokulala)

Ukulala kakuhle ebusuku kunokuba ngumceli mngeni ngamanye amaxesha. Kodwa singenza utshintsho oluthile kwimikhwa yethu size sivule indlela yokulala kakuhle ebusuku. Oku sikubiza ngokuba yi-Sleep Hygiene .

• Lala ngexesha elimiselweyo, vuka ngexesha elimiselweyo: Zama ukulala uvuke ngexesha elifanayo yonke imihla kangangoko unako. Zama ukunamathela kule shedyuli, nokuba ngeempelaveki.
• Yenza igumbi lakho lokulala libe mnandi: Igumbi lakho lokulala kufuneka libe mnyama, lizole, kwaye lipholile . Ibhedi, umatrasi kunye nomqamelo kufuneka zikhululeke kuwe.
• Nciphisa i-caffeine kunye notywala emva kwemini nangokuhlwa: Ikofu, iti, itshokolethi, kunye nezinye iziselo ezibandayo zine-caffeine. Ezi zinto zinokuphazamisa ubuthongo. Nangona utywala bunokukwenza ulale ekuqaleni, kamva bunokunciphisa umgangatho wobuthongo bakho.
• Kuphephe ukutya okugqithisileyo kunye nolwelo oluninzi ebusuku: Ukutya ngokupheleleyo isisu sakho kunye nokusela amanzi amaninzi kunokuphazamisa ubuthongo bakho. Kungcono ukutya isidlo sangokuhlwa iiyure ezi-2-3 ngaphambi kokulala.
• Yenza umkhwa wokuzola ingqondo yakho ngaphambi kokuba ulale: Ungenza izinto ezinje ngokufunda incwadi, ukumamela umculo othambileyo, ukuhlamba ngamanzi ashushu, okanye ukucamngca.
• Nciphisa ukusetyenziswa kweefowuni, iitablethi kunye neekhompyutha ngaphambi kokuba ulale: Ukukhanya okuluhlaza okwesibhakabhaka okukhutshwa zezi zixhobo kunciphisa ukuveliswa kwehomoni i-melatonin, esinceda silale. Ngoko ke, yeka ukuzisebenzisa ubuncinane iyure ngaphambi kokuba ulale.
• Ukuzilolonga emini: Ukuzilolonga emini kunokukunceda ulale ngcono ebusuku. Nangona kunjalo, ukuzilolonga kufutshane kakhulu nexesha lokulala kunokwenza kube nzima kwabanye abantu ukulala.
• Ukuba awukwazi ukulala uhleli ebhedini, vuka wenze enye into: Ukuba awukwazi ukulala emva kokujikajika ebhedini kangangemizuzu engama-20, vuka wenze into ephumzayo (njengokufunda incwadi) okwethutyana, uze ubuyele ebhedini xa uziva ulele kwakhona. Ibhedi yakho yindawo yokulala, hayi indawo yokukhathazeka.

Umbuzo abantu abaninzi abawubuzayo uthi: "Ndingayifumana na imali yokulala ngeempelaveki ngokulala?"

Le yinto eyenziwa ngabantu abaninzi. Xa bengakwazi ukulala kakuhle phakathi evekini, bazama ukubuyisa imali ngokulala ngakumbi ngeempelaveki. Nangona oku kunokukunika isiqabu, akukubuyiseli ngokupheleleyo ubuthongo obuphoswe kuko. Kufana nokuthenga izinto ngekhadi letyala uze uzihlawulele kamva ngenzala. Eyona nto ilungileyo onokuyenza kukuzama ukulala ngokwaneleyo, kamnandi yonke imihla. Ukulala rhoqo yeyona nto ilungileyo emzimbeni nasengqondweni yakho.

Okokugqibela, izinto ekufuneka uzikhumbule

Ngoko ke, ngoku uyaqonda ukuba ukulala akusiyonto nje yokuchitha ixesha, kodwa yindlela okubaluleke ngayo ebomini bethu nakwimpilo yethu.

Ukulala akuyonto yokunethezeka, yinto efunekayo ngokwendalo.

• Yenza ukulala kwakho kube yinto ephambili. Njengokutya nokuzilolonga, yenza ukulala kube yinxalenye ebalulekileyo yobomi bakho bemihla ngemihla.
• Nika umzimba nengqondo yakho ukuphumla abakudingayo.
• Ukuba uneengxaki zokulala ezingapheliyo, ezifana nokungalali, ukuvuka rhoqo ebusuku, okanye ukozela kakhulu emini, ngokuqinisekileyo kuya kufuneka ubone ugqirha ukuze akunike ingcebiso. Kusenokubakho imeko enokunyangeka.

Ukunyamekela ubuthongo bakho yenye yezona zinto zibalulekileyo onokuzenzela zona. Ngoko ke, masizame ukulala kamnandi ukususela ngokuhlwanje, akunjalo?

Ukulala , Isidingo Sokulala, Impilo, Umsebenzi Wengqondo, Impilo Yomzimba, Impilo Yengqondo, Ukulala, Isizathu Sokuba Silale, Iingenelo Zempilo Zokulala, Umsebenzi Wengqondo, Ucoceko Lokulala, Ukulala Kwe-REM, Ukulala Kwe-NREM