Ngaba nawe unengxaki yokujikajika xa ulala ebusuku kwaye ungakwazi ukulala? Okanye uvuka kusasa uzive udiniwe kwaye udiniwe imini yonke? Ukulala yinxalenye ebalulekileyo yobomi bethu sonke. Kodwa akulula njengoko sicinga. Ukulala yinkqubo eyinkimbinkimbi kakhulu nemangalisayo emzimbeni wethu engekayiqondi ngokupheleleyo nesayensi. Ngoko masithethe ngale nto nzulu kancinci namhlanje.
Kutheni sidinga ngokwenene ukulala?
Ngamafutshane, ukulala lixesha lokuba imizimba yethu kunye neengqondo zethu ziphumle emva kosuku olude lomsebenzi. Njengokuba sibeka iifowuni zethu ekutshajisweni emva kosuku olude lomsebenzi, imizimba yethu nayo 'iyatshajiswa' xa silele. Zininzi izinto ezibalulekileyo ezenzeka emizimbeni yethu xa silele.
- Ukonga amandla: Emini, iiseli emzimbeni wethu zisebenzisa amandla ukuze zisebenze. Xa silele, ukusetyenziswa kwamandla emzimbeni kuncipha kakhulu. Kulapho ke ezi seli zigcina khona amandla eziwadingayo ngosuku olulandelayo.
- Ukulungisa umzimba: Xa silele, imizimba yethu ayisebenzi kakhulu, ngoko ke kulula ukulungisa ukwenzakala okuncinci kunye nomonakalo kwiiseli ezenzeka emini. Uyakhumbula xa siziva sidiniwe kakhulu kwaye sifuna ukulala xa sigula? Kungenxa yokuba umzimba usebenzisa ubuthongo ukulwa nokugula nokuphilisa amanxeba.
- Ukugcinwa kwengqondo: Le yeyona nto ibalulekileyo. Ingqondo yethu ayihlali nje ngelixa silele. Kufana nomgcini weencwadi obeka iincwadi eshalofini ekupheleni kosuku. Ingqondo ihlela, ihlele, kwaye igcine zonke izinto esizifundileyo emini, iinkumbulo zethu, kunye nolwazi, ngelixa silele. Yiyo loo nto sikhumbula kakuhle oko sikufundileyo ngosuku olulandelayo emva kokulala kamnandi ebusuku.
Ngoko ke ufuna ukulala ixesha elingakanani?
Ubungakanani bokulala obufunekayo buyahluka kumntu nomntu. Abanye abantu badinga ukulala okungakumbi, ngelixa abanye benokwenza kancinci. Oku kutshintsha njengoko ukhula. Nazi izixa zokulala ezicetyiswayo ngokubanzi.
| Iqela leminyaka | Ukulala okufunekayo ngosuku (iiyure) |
|---|---|
| Iintsana ezisandul’ ukuzalwa (iinyanga ezi-0-3) | 14-17 |
| Iintsana (iinyanga ezi-4 ukuya kwezi-12) | 12-16 |
| Abantwana abancinci (iminyaka eyi-1-2 ubudala) | 11-14 |
| Abantwana abasaqalayo ukuya esikolweni (abaneminyaka emi-3-5 ubudala) | 10-13 |
| Abantwana abakwiminyaka yesikolo (iminyaka eyi-6-12 ubudala) | 9-12 |
| Abantwana abancinci (abaneminyaka eli-13-18 ubudala) | 8-10 |
| Abantu abadala (abaneminyaka eli-18 nangaphezulu) | 7-9 |
Le yingcebiso nje eqhelekileyo. Usenokufuna ukulala kancinci okanye kancinci kunoko. Isenokuba yimfuza. Kwakhona, ukuba uyagula, ukhulelwe (ingakumbi kwiinyanga ezi-3 zokuqala), okanye utyando, ungadinga ukulala okungakumbi kunoko kuqhelekileyo. Ukuba unemibuzo malunga nokuba ufuna ukulala ixesha elingakanani, kungcono ukuthetha nogqirha wakho.
Zithini izigaba zokulala?
Iingqondo zethu azivali ngokupheleleyo xa silele. Nokuba silele, kukho umsebenzi wombane engqondweni. Lo msebenzi wenzeka kwiipateni ezahlukeneyo. Izazinzulu ziye zahlulahlula ezi pateni zibe zizinto ezibizwa ngokuba 'ziZigaba zokulala.' Kukho iintlobo ezimbini eziphambili.
1. Ukulala kwe-NREM (Non-Rapid Eye Movement): Ukulala apho amehlo angashukumi ngokukhawuleza.
2. Ukulala kwe-REM (i-Rapid Eye Movement): Ukulala kwe-Rapid eye movement.
Xa silala, sidla ngokudlula kwisigaba `se-NREM` 1, 2, 3, size singene kwisigaba `se-REM`. Lo mjikelo upheleleyo uthatha malunga nemizuzu engama-90-120. Ngokomyinge, sidlula kwimijikelo emi-4 okanye emi-5 enjalo ngexesha lokulala kweeyure ezi-8.
Amanqanaba amathathu okulala kwe-NREM
- Inqanaba loku-1: Eli lelona nqanaba lilula lokulala. Sikwinqanaba eli kwangoko xa silala. Lithatha imizuzu embalwa kuphela. Eli nqanaba limalunga ne-5% yokulala kwethu konke.
- Inqanaba lesi-2: Oku kukwabubuthongo obunganzulu. Kodwa bunzulu kancinci kunenqanaba lokuqala. Ngeli xesha, amaza ethu obuchopho acotha kancinci, kwaye kukho ukuqhuma okukhawulezileyo komsebenzi wombane okhawulezayo. Kukholelwa ukuba kulapho ingqondo ihlela khona iinkumbulo. Eli nqanaba libandakanya i-45% yokulala kwethu konke.
- Inqanaba lesi-3: Eli lelona nqanaba liphezulu lokulala. Eli nqanaba limalunga nama-25% okulala komntu omdala. Nangona kunjalo, abantwana abancinci bafuna ubuthongo obunzulu obungaphezulu. Eli nqanaba liyancipha njengoko bekhula. Kungeli nqanaba apho umzimba uzilungisa khona kwaye inkqubo yomzimba yokuzikhusela iyomelela. Ukuba ufuna ukuziva uhlaziyekile xa uvuka kusasa, uyalidinga ngokwenene eli nqanaba lokulala.
Kunzima kakhulu ukuvusa umntu kobu buthongo bunzulu. Ukuba wenza njalo, umntu usenokuziva edidekile okwethutyana, engakwazi ukuqonda ukuba kwenzeka ntoni (sleep inertia).
Yintoni ukulala kweREM?
Siphupha ixesha elininzi ngexesha lokulala kwe-'REM'. Isizathu seli gama kukuba xa siphupha, amehlo ethu ahamba ngokukhawuleza phantsi kweenkophe zethu. Ngeli xesha, ingqondo yethu isebenza njengaxa sivukile. Ukulala kwe-'REM' kwenza malunga ne-25% yazo zonke izinto ezileleyo.
Iingxaki zokulala
Iingxaki zokulala ziimeko eziphazamisa ubuthongo okanye ukuhlala uphaphile. Ezi zinokwahlulwa zibe ziindidi ezininzi eziphambili.
| Udidi lokukhubazeka | Imizekelo |
|---|---|
| Ukungalali | Ukungalali |
| Ubunzima bokuphefumla xa ulele | I-Apnea yokulala |
| Iingxaki zokunyakaza ezinxulumene nokulala | Isifo Somlenze Ongaphumliyo |
| I-Parasomnias | Ukuhambahamba ebuthongweni, Amaphupha amabi |
| Ukulala kakhulu | I-Narcolepsy |
Ukuba uqhubeka unale ngxaki, njengokungakwazi ukulala ebusuku, ukurhona kakhulu, okanye ukuziva ulele kakhulu emini, ngokuqinisekileyo kuya kufuneka ubone ugqirha. Kusenokufuneka wenze uvavanyo lokulala, olufana ne-polysomnogram, ukuze ufumane unobangela.
Izinto onokuzenza ukuze ulale kakuhle
Ukulala kakuhle kubalulekile ukuze ube nobomi obusempilweni. Ngoko ke kukho izinto ezimbalwa onokuzenza ukuze ulale kakuhle. Oku sikubiza ngokuba 'yimpilo yokulala'.
- Misela ixesha lokulala: Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla. Zama ukungatshintshi oku kangangoko unako, nokuba ngeempelaveki nangeeholide.
- Yenza indawo yokulala ibe ntle: Igumbi olala kulo kufuneka libe mnyama, lizole, kwaye lipholile.
- Phumla ngaphambi kokuba ulale: Yeka ukusebenzisa ifowuni yakho, ithebhulethi, okanye iTV malunga neyure ngaphambi kokuba ulale. Ukukhanya okuluhlaza okuvela kuzo kunokuphazamisa ubuthongo bakho. Endaweni yoko, yenza into efana nokufunda incwadi, ukumamela umculo othomalalisayo, okanye uhlambe ngamanzi afudumeleyo.
- Lumka ngento oyityayo noyiselayo: Kuphephe ukutya isidlo esipheleleyo, ukusela ikofu, okanye iti xa sele usondele ixesha lokulala. Ukusela utywala kunokunciphisa umgangatho wobuthongo bakho.
- Yiba nomdla emini: Ukuzilolonga nokuhambahamba emini kunokukunceda ulale ngcono ebusuku. Kodwa kuphephe ukuzilolonga kakhulu xa sele usondele ixesha lokulala.
- Musa ukuya kulala ukuba ulele: Ukuba awukwazi ukulala kwimizuzu engama-20 emva kokulala, phuma ebhedini, uye kwelinye igumbi, wenze into ephumzayo (njengokufunda incwadi), uze ubuyele ebhedini xa uziva ulele kwakhona.
Kwenzeka ntoni ukuba ulahlekelwa bubuthongo?
Ukungalali ngokwaneleyo kunokubangela iingxaki ezininzi zempilo zexesha elifutshane nezexesha elide.
Ngexesha elifutshane:
- Ubunzima bokugxila
- Ukulahleka kwenkumbulo
- Umsindo, ixhala
- Ixesha lokuphendula elicothayo (liyingozi kakhulu xa uqhuba)
- Ukuncipha komzimba kunye nokuchaphazeleka lula zizifo
Ngexesha elide:
- Isifo sentliziyo
- Isifo Seswekile (Uhlobo Lwesibini Lwesifo Seswekile)
- Ukutyeba kakhulu
- Uxinzelelo
- Umngcipheko okhulayo wezifo ezifana ne-dementia
Ngamanye amaxesha, xa singalali ngokwaneleyo, into ebizwa ngokuba yi-"Microsleeps" inokwenzeka. Oku kuthetha ukuba ingqondo yethu iyalala imizuzwana embalwa singayiqondi loo nto. Khawuthelekelele ukuba bekuya kuba yingozi kangakanani ukuba into efana nale ingenzeka ngelixa uqhuba imoto okanye usebenzisa umatshini.
Okokugqibela, ukulala sesinye sezona zixhobo zixabisekileyo esinazo. Ungaze ukuthathe lula. Ukuba unengxaki yokulala ixesha elide, musa ukuyityeshela. Qiniseka ukuba uqhagamshelana nogqirha wakho ukuze akunike icebiso.
Umyalezo Wokuya Ekhaya
- Ukulala kubalulekile ekulungiseni imizimba yethu kunye neengqondo zethu, ukugcina amandla, kunye nokucwangcisa iinkumbulo.
- Kubaluleke kakhulu ukulala ngokwaneleyo yonke imihla ngokweminyaka yakho. Ngokomyinge, umntu omdala udinga iiyure ezisi-7-9 zokulala.
- Ukuze ulale kakuhle, yiya kulala ngexesha elifanayo yonke imihla, dala indawo yokulala ekhululekileyo, kwaye uziqhelise ucoceko lokulala.
- Ukuyeka ukusebenzisa izikrini ze-elektroniki, ezifana neefowuni kunye neeTV, ubuncinane iyure ngaphambi kokulala kunceda ukuphucula umgangatho wokulala.
- Ukuba iingxaki ezinje ngokungakwazi ukulala, ukurhona kakhulu, kunye nokulala kakhulu emini ziyaqhubeka, ungaze ungathandabuzi ukufuna ingcebiso kagqirha.
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