Isiqalo esitsha se-A/L...

Namhlanje ndidibene nentombazana. Ithe ilungiselela i-A/L... kodwa ilala iiyure ezimbini kuphela ngosuku! Ndothuke kakhulu kwaye ndidanile kukuva oko. Umntwana angabhala njani uvavanyo emva kokufunda nzima kangaka kwaye engalali ngokwaneleyo?

Kodwa akuyena lo dade kuphela, uninzi lwabazalwana noodade bethu abenza i-A/L baze baye kwikhampasi eSri Lanka bafana nawe. Balala kude kuse ukuze balungiselele uviwo, belibale ngokulala. Sicinga ukuba okukhona sihlala sivukile ixesha elininzi, kokukhona sinokufunda okungakumbi. Kodwa ngaba yinyani leyo? Isayensi yamva nje ibalisa ibali elahlukileyo ngokupheleleyo!

Kaloku, ukulala ngokwaneleyo akulunganga nje emzimbeni wakho, kubalulekile nasekuzigcineni uphilile engqondweni yakho koko ukufundileyo kwaye uphumelele kwiimviwo! Endaweni yokuphumla nje, ukulala lixesha apho ingqondo yakho isebenza kakhulu. Kulapho uhlanganisa kwaye uqonda ulwazi olufundileyo imini yonke.

Ngoko ke, eli bali lelabo bonke abalala ngolo hlobo udade onolwazi oluphezulu. Makhe sibone indlela onokusebenzisa ngayo amandla okulala ukuze uphucule inkumbulo yakho kunye neziphumo zeemviwo. Ukuqonda olu nxibelelwano lumangalisayo phakathi kokulala kunye nenkumbulo linyathelo lokuqala lokuvula amandla akho okufunda apheleleyo.

Unxibelelwano Phakathi Kokulala Nenkumbulo: Isayensi Engaphakathi Kwengqondo

Ukuze siqonde ukuba kutheni ubuthongo bubaluleke kangaka, masiqale sijonge indlela iingqondo zethu ezifunda nezikhumbula ngayo. Ukufunda akuyonto eyenzeka kube kanye, kodwa yinkqubo enamanyathelo amaninzi. Ngokutsho kwabaphandi baseHarvard, kukho amanqanaba amathathu: ukufumana, ukuhlanganisa, kunye nokukhumbula. Ukufumana ulwazi kuthetha ukumamela eklasini, ukujonga incwadi, nokuziqhelanisa. Ukukhumbula kuthetha ukubhala kwakhona iimpendulo ngenkumbulo, njengakwiimviwo. Kodwa phakathi kwezo zimbini, kukho inqanaba apho kungekho mntu unika ingqalelo kakhulu kulo, kodwa libaluleke kakhulu: ukuhlanganisa! Kulapho ubuthongo buba yintshatsheli.

Ukudibanisa yinkqubo yokuthatha iinkumbulo ezisandula ukufunyanwa, ezingakakhiwa ngokupheleleyo, uze uziguqule zibe ziinkumbulo ezihlala zihleli. Cinga ngayo njengokugcina ifayile kwikhompyutha yakho. Ukuba awuyigcini, ayisekho. Yiyo loo nto kunjalo. Ukulala lixesha elifanelekileyo lokucofa iqhosha elithi 'gcina'. Xa ulele, ingqondo yakho ayisebenzi nje kuphela, isebenza nzima ukucubungula oko ukufundileyo emini! Uphando kwiNature Neuroscience lubonisa ukuba ukuhlanganiswa kwememori ngexesha lokulala yinkqubo esebenzayo yokuphinda nokucwangcisa oko ukufundileyo. Iipateni zee- neurons ezavuselelwa ngexesha lokufunda ziyavuselelwa, ngakumbi ngexesha lokulala okunzulu ( ukulala okuhamba kancinci - i-SWS). Le nkqubo iqala kwi-hippocampus, eyona nxalenye ibalulekileyo yengqondo yokwenza iinkumbulo. Olu kuphinda luqinise unxibelelwano lwememori, kwaye kancinci kancinci luyidlulisela kwi-neocortex, ithala leencwadi lengqondo lexesha elide.

Oku akukokuhlanganiswa nje kwenkumbulo. Ingqondo ikhetha ngelo xesha, "Kulungile, oku kubalulekile, masigcine oku. Oku akubalulekanga kangako, masisuse okunye." Oko kukuthi, kuyaqinisa unxibelelwano olubalulekileyo kwaye kunciphisa olungeyomfuneko. Oku kufuna iindawo ezahlukeneyo zengqondo ukuba zisebenzisane, kwaye kusetyenziswa amaza obuchopho akhethekileyo. Zombini ukulala okunzulu (SWS) kunye nokulala kweREM, apho ingqondo iphupha kwaye ibaleka khona, zinendima ezahlukeneyo. I-SWS ibalulekile ekuhlanganiseni iinyani kunye neziganeko (inkumbulo yokuxela), ngelixa i-REM inceda ekuhlanganiseni iinkumbulo ezinxulumene nezakhono (inkumbulo yenkqubo) kunye neemvakalelo. Oku kuqinisekiswa ngakumbi luhlalutyo olukhulu olupapashwe kwi-Psychological Bulletin. Ithi ukuba ulala emva kokufunda, inkumbulo yakho ngokuqinisekileyo iya konakala. Ke, ukulala akusiyo 'ixesha lokuphumla' nje kuphela, liqabane elibalulekileyo, elisebenzayo kakhulu lokufunda nokucinga (umsebenzi wokuqonda)!

Kutheni ukulala kuyitshintsha indlela ocinga ngayo njengomfundi?

Le sayensi phakathi kokulala nenkumbulo ayisiyongombono nje kuphela; inempembelelo enkulu esebenzayo kuwo wonke umfundi ojongene neemviwo kunye nemisebenzi. Xa uqonda indlela ukulala okuchaphazela ngayo ukufunda, uya kuqonda ukuba ukulala kakuhle akuyonto ibuthathaka, kodwa licebo elihle lokuvavanya ubunzima. Okwenzekayo xa ungalali ngokwaneleyo kuyakuchaphazela ngaphambi nasemva kokufunda.

Khawuthelekelele ukuba ulele ubusuku bonke ngaphambi kokuba uvule incwadi okanye uye eklasini. Uhlalutyo olufanayo endilukhankanyileyo ngaphambili lufumanise ukuba kukho ingxaki enkulu ngokulala ubusuku bonke ngaphambi kokuba ufunde. Ngoba? Kuba ingqondo ediniweyo ayinakukwazi ukugqiba ngokufanelekileyo inyathelo lokuqala lokufunda, elikukufumana ulwazi. Njengoko abantu baseHarvard besitsho, xa ungalali ngokwaneleyo, ukugxila kwakho kuyehla kuye ku-zero. Ngoko ke oko kuthethwa eklasini akungeni entlokweni yakho, oko kusencwadini akunangqiqo, kwaye kunzima ukuqonda into entsha. Oko kuthetha ukuba kufuneka utshaje ingqondo yakho ngaphambi kokuba uqale ukusebenza ngokufanelekileyo, okanye ngaphandle kwaloo tshaja, idatha entsha ayizukugcinwa!

Ukulala emva kokufunda yinto efanayo, mhlawumbi kubi nangakumbi. Usenokucinga, "Owu, ndifunde kwada kwasa, ngoku konke kusengqondweni yam." Kodwa into oyenzayo ngokwenene kukuphazamisa loo nkqubo imangalisayo yokuhlanganiswa kwememori. Iiseli zemithambo-luvo ekufuneka ziphinde zibuyele kunye noqhagamshelwano ekufuneka lwenziwe ngexesha lokulala azenzeki. Ngamanye amazwi, kufana nokususa izinto osebenze nzima ukuzikhumbula! UHarvard uthi ukulala kokuqala emva kokufunda lelona xesha libalulekileyo lokwenza inkumbulo, kwaye ukuba uphoswa lelo thuba, awukwazi ukuliphinda ngendlela efanelekileyo. Ngoko ke, ukufunda ngaphandle kokulala kufana nokuchwetheza isincoko uze usivale ngaphandle kokusigcina, yonke imizamo iyachithwa!

Enye into ebalulekileyo kukungalali kakuhle. Akunamsebenzi nokuba ulala kakuhle ngobusuku obungaphambi koviwo, ukuba awulali kakuhle kwiveki okanye kwinyanga engaphambili. Uphando kwiSayensi yokuFunda ye-npj lufumanise ukuba indlela olala ngayo kwiveki okanye kwinyanga engaphambi koviwo inxulumene ngokuthe ngqo namanqaku akho kunobusuku obungaphambili. Oku kuthetha ukuba iingenelo zokulala kakuhle yonke imihla ziyanda ngokuhamba kwexesha. Impazamo eqhelekileyo eyenziwa ngabafundi kukulala kade phakathi evekini ukuze bafunde baze balale kude kube semini ngempelaveki. Oku kubizwa ngokuba yi-"social jetlag." Kufana nokuya kwelinye ilizwe kwaye iwotshi yomzimba wakho iphazamiseke kakhulu. Le roller coaster yokulala iyadida kakhulu ingqondo kwaye iphazamisa inkumbulo. Olu phononongo lufumanise ukuba umgangatho wokulala uchaphazela phantse ikota (25%) yamanqaku abafundi. Khawuthelekelele impembelelo!

Umfundi udinga ukulala ixesha elingakanani ngokwenene?

Kulungile, ukuba ubuthongo bubaluleke kangaka, kufuneka ulale kangakanani? Nangona kukho umahluko omncinci phakathi kwabantu, kukho imibutho emikhulu yezempilo ethi yeyona ilungileyo. Ngokutsho kwe-CDC (e-US), abantwana abakwiminyaka yesikolo, oko kukuthi, abo baphakathi kweminyaka eli-13-18, badinga phakathi kweeyure ezisi-8 ukuya kwezili-10 zokulala ngosuku (kwiiyure ezingama-24) ukuze babe sempilweni entle. I-NSF (iNational Sleep Foundation) nayo ithi okufanayo (iiyure ezisi-8 ukuya kwezili-10 kwabo baneminyaka eli-14-17).

I-NSF icebisa ukuba abantu abadala abaselula (abaneminyaka eli-18-25) abasekhampasini bafumane phakathi kweeyure ezisi-7 nezisi-9 zokulala ngobusuku. Nangona olu luhlu luphantsi kancinci kunabo basesikolweni, kusabalulekile ukufikelela kweli thagethi yonke imihla ukuze uhlale uphaphile, ulawule imeko yakho, kwaye umzimba wakho usempilweni ngelixa ujongene nemingeni yasekhampasini. Ezi azizongcebiso nje kuphela, le yimfuno yomzimba ukuze ingqondo yakho isebenze kakuhle, ingakumbi ukukhumbula oko ukufundileyo. Njengokuba utshaja ifowuni yakho, ingqondo yakho kufuneka itshajwe yonke imihla xa ulele!

Kodwa yintoni inyaniso? Uninzi lwabazalwana noodade bethu abalali kakhulu njengoko besitsho. Idatha yaseHarvard ibonise ukuba yi-11% kuphela yabafundi basekholejini baseMelika abalala kakuhle yonke imihla. Malunga nama-40% baziva behlaziyekile iintsuku ezimbini ngeveki! Akufuneki ukuba kwahluke kakhulu kwilizwe lethu, akunjalo? Oku kungalali akupheleli nje ekubangeleni ukudinwa, kodwa kunciphisa nokukwazi ukufunda nokukhumbula. Ngoko ke sifuna ukufunda ngakumbi, kodwa asinakukwenza ngokufanelekileyo ngenxa yokudinwa. Ngoko ke, ukwazi ukuba sidinga ubuthongo obungakanani kwaye siqonde ukuba singalali kangakanani na linyathelo lokuqala lokuphumelela kubomi babafundi.

Iingcebiso Ezisebenzayo: Masiphucule ubuthongo bethu ukuze sikhulise inkumbulo yethu!

Kulungile, ngoku uyazi ukuba kubaluleke kangakanani ukulala. Kodwa ungayenza njani isebenze phakathi kwezifundo, imisebenzi, kunye nokuchitha ixesha nabahlobo? Akukho nto ingako. Ukuba wenza uhlengahlengiso oluncinci yonke imihla, unokuphucula umgangatho kunye nobungakanani bokulala kwakho. Emva koko uya kukhumbula oko ukufundayo ngcono, kwaye umzimba wakho uya kuba sempilweni. Nazi ezinye iingcebiso ezifanelekileyo kuwe. Zama ezi zinto...

• Masibeke itheyibhile yexesha: Le yeyona nto ibalulekileyo! Ziqhelise ukuya kulala ngexesha elifanayo yonke imihla nokuvuka ngexesha elifanayo. Musa ukwenza utshintsho olukhulu nangeempelaveki. Emva koko loo ngxaki "yokuchitha ixesha elininzi" ayizukuvela. Iwotshi yendalo yomzimba (isigqi se-circadian) iya kusebenza kakuhle, kwaye kuya kuba lula ukulala nokuvuka.
• Yenza igumbi lakho lokulala libe yindawo yokulala: Igumbi lakho lokulala lifanele libe yindawo yokulala. Ligcine limnyama, lithule, kwaye lipholile kancinci. Sebenzisa amakhethini amnyama, ii-earplugs , kunye nomatshini wengxolo omhlophe ukuba ufuna njalo. Qinisekisa ukuba umatrasi kunye nemiqamelo zikhululekile. Emva koko ingqondo yakho iyazi ukuba, "Lixesha lokulala."
• Qala Inkqubo Yokulala : Yenza into ephumzayo imizuzu engama-30-60 ngaphambi kokuba ulale. Oku kungabandakanya ukufunda incwadi yokwenyani (kungekhona kwifowuni yakho!), ukuhlamba ngamanzi afudumeleyo, okanye ukolula umzimba kancinci.Yenza into ethile, mamela ingoma ezolileyo, okanye uziqhelise ukuqaphela/ukucamngca. Musa ukufunda okanye ukuxoxa ngeengxaki xa sele usondele ixesha lokulala!
• Isikrini siyingozi: Lahla eso silo sikhanyayo esiluhlaza okwesibhakabhaka... Ukukhanya okuluhlaza okwesibhakabhaka okuvela kwiifowuni, iithebhulethi, iikhompyutha, kunye neeTV kutshabalalisa i-hormone ebangela ubuthongo i-melatonin . Ngoko ke, zibeke ecaleni ubuncinane iyure ngaphambi kokulala. Ukuba awukwazi ukuziyeka, ubuncinane vula loo modi yasebusuku.
• Lumka ngento oyityayo noyiselayo: Kuphephe ukusela iziselo ezine-caffeine ezifana nekofu, iti, iziselo ezinika amandla, kunye ne-cola ngokuhlwa/ebusuku. I-Nicotine (iicuba) nayo iyavuselela umzimba. Zivuselela umzimba. Ukutya ude ugqibe isisu ngaphambi kokuba ulale kwaye usele isiqingatha seglasi yamanzi nazo azilunganga. Zinokubangela ukungakhululeki kwaye zikuvuse ebusuku.
• Lala ngobulumko: Ukulala kade emini okanye ixesha elide kunokwenza kube nzima ukulala ebusuku. Kodwa ukulala kancinci (malunga nemizuzu engama-20-30) emini kunokukunceda uhlaziye ingqondo yakho kwaye kuphucule ukusebenza kwakho ngaphandle kokuphazamisa ubuthongo bakho ebusuku. Zama ukubona ukuba kuyasebenza na kuwe.
• Masilawule uxinzelelo: Uxinzelelo lweemviwo, iingxaki nabahlobo, isiphithiphithi ekhaya... Xa zonke ezi zinto zihamba engqondweni yakho, awukwazi ukulala. Ngoko ke, ziqhelise indlela yokunciphisa uxinzelelo yonke imihla. Indlela yokucoca ingqondo yakho... Bhala idayari, wenze umthambo wokuphefumla nzulu, yenza i-yoga, okanye uthethe nomntu omthembileyo. Xa uhlaziya ingqondo yakho emini, ayizukuphazamisa ubuthongo bakho ebusuku.
• Zilolonge, kodwa lumkela ixesha lakho: Ukuzilolonga yonke imihla kubi kumgangatho wobuthongo. Kodwa musa ukwenza umthambo onzima kwiiyure ezimbalwa emva kokulala. Oku kunokuvuselela umzimba wakho kwaye kulibazise ubuthongo bakho. Zama ukuzilolonga kusasa okanye ngokuhlwa.

Ukuba uziqhelisa nokuba zimbalwa kwezi ngcebiso yonke imihla, uya kubona umahluko omkhulu ebuthongweni bakho. Ingqondo yakho iya kusebenza ngcono, uya kukhumbula oko ukufundayo, kwaye uya kukwazi ukumelana neemviwo ngcono. Ngoko ke, ukulala asinto inokunqunyulwa, kodwa kubalulekile kwizifundo zakho nakubomi bakho bonke.

Ekugqibeleni

Ibali licacile, akunjalo? Ukulala akusiyonto nje yokumisa ikhefu ebomini bomfundi, yinkqubo esebenzayo kakhulu, eyimfuneko enxulumene nokufunda kunye nenkumbulo. Ukususela kumlingo wokwakha inkumbulo wobuthongo obunzulu, ukulala kwe-REM, ukuya kwindlela ukulala okuchaphazela ngayo iziphumo zeemviwo njengoko uphando lubonisile, into enye icacile: ukwenza ubuthongo bube yinto ephambili licebo elibalulekileyo kwiimviwo zokuphumelela! Ukulala ucinga ukuba udinga ixesha elingakumbi lokufunda kukuvala nje indlela eya kuloo njongo. Kuba kuhlutha ingqondo yakho amandla okufunda izinto ezintsha, ukugcina oko ukufundileyo, kunye nokuyikhumbula xa kufuneka.

Ngoko ke, bazalwana/odade, ukuba ufuna ukufunda kakuhle, ukukhumbula, nokupasa iimviwo, kufuneka ubeke imikhwa emihle yokufunda kunye nokulala phezulu kuluhlu lwakho lwezinto eziza kuqala. Xa uqonda ukuba ngelixa ulele, ingqondo yakho ihlanganisa iinkumbulo, isombulula iingxaki, kwaye ikulungiselele usuku olulandelayo, uya kuqonda ukuba ukulala akuloxanduva, kodwa lutyalo-mali olukhulu. Ukuba uziqhelisa la macebiso akhankanywe apha ngasentla kwaye uphucule ubuthongo bakho, uya kukwazi ukusebenzisa amandla amakhulu engqondo yakho, inkumbulo yakho iya kuba bukhali, izifundo zakho ziya kuba lula, kwaye uya kukwazi ukuphucula kungekuphela nje iimviwo zakho kodwa nobomi bakho. Ngoko ke, yeka ukulala kwaye wenze ubuthongo bube ngumhlobo wakho osenyongweni. Ingqondo yakho iya kukubulela!

Iireferensi

U-Okano, K., uKaczmarzyk, JR, uDave, N., uGabrieli, JDE, kunye noGrossman, JC (2019). Umgangatho wokulala, ubude bexesha, kunye nokungaguquguquki kunxulunyaniswa nokusebenza ngcono kwezemfundo kubafundi basekholejini. npj Science of Learning , 4 (1), Inqaku 16. https://doi.org/10.1038/s41539-019-0055-z

Amaziko oLawulo lweZifo kunye nokuThintela (CDC). (n.d.). Ukulala kubafundi beSikolo esiPhakathi nesamabanga aPhakamileyo . Ithathwe kumaphepha afanelekileyo eCDC (umz., https://www.cdc.gov/sleep/data-research/facts-stats/high-school-students-sleep-facts-and-stats.html )

Isikolo sezonyango saseHarvard, iCandelo lezonyango zokulala. (n.d.). Ukulala kunye nenkumbulo . Ithathwe kwi https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-88

UKlinzing, JG, Niethard, N., kunye noBorn, J. (2019). Iindlela zokuqinisa inkumbulo yeenkqubo ngexesha lokulala. I-Nature Neuroscience , 22 (10), 1598–1610. https://doi.org/10.1038/s41593-019-0467-3

I-National Sleep Foundation (NSF). (2020, nge-1 ka-Okthobha). Zingaphi Iiyure Zokulala Ozidingayo Ngenene? ​​Ithathwe kwi- https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/

Newbury, CR, Crowley, R., Rastle, K., kunye noTamminen, J. (2021). Ukunqongophala kokulala kunye neMemori: Uphononongo lweMeta-Analytic lweZifundo malunga nokunqongophala kokulala Ngaphambi nasemva kokufunda. I-Psychological Bulletin , 147 (11), 1215–1240. https://doi.org/10.1037/bul0000348 (Ifikelelwe nge-PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC8893218/ )