Ulale kanjani? Ake sifunde kahle le nto ebalulekile (Ukulala)!

Wake wazibuza ukuthi ukulala kuyini ngempela? Ngezinye izikhathi sicabanga ukuthi ukulala kumane nje kuwukuvala amehlo ethu bese silala embhedeni isikhashana, akunjalo? Kodwa, iqiniso liyinkimbinkimbi kakhulu, liyimfihlakalo, futhi libalulekile emizimbeni yethu. Ngaphandle kokulala okufanele, imizimba yethu nobuchopho bethu ngeke kusebenze kahle. Yingakho kukhona ngisho nomkhakha wezokwelapha ohlukile ozinikele ekukhulumeni ngokulala kanye nezinkinga ezihlobene nakho.

Kuyini ukulala futhi kungani kubaluleke kangaka kithi?

Kalula nje, ukulala kuyinqubo yemvelo evumela umzimba wethu nengqondo yethu ukuthi iphumule. Nakuba ukulala kungase kubonakale kulula ekuqaleni, ngokusho kwesayensi, kuyinkimbinkimbi kakhulu futhi akukaqondakali ngokugcwele.

Cabanga ngakho, uma ungalali kahle, noma uma izinga lokulala kwakho liphansi, uyaqonda, akunjalo? Umzimba wakho uzizwa uvilapha, ikhanda lakho lizwakala lisinda. Ngaphandle kokulala ngokwanele, okuhle, umzimba wethu kanye nobuchopho bethu ngeke kusebenze kahle nsuku zonke .

Uyazi ukuthi kungani silala?

Ukuqonda kwezokwelapha zanamuhla ngokulala kufana nephazili ye-jigsaw ehlanganisiwe. Ezinye zezingcezu zingabonakala, futhi sinombono wokuthi isithombe esikhulu sibukeka kanjani, kodwa asikakatholi ukuthi konke kuhambisana kanjani kahle.

Imizimba yethu isebenza ngomjikelezo wokuvuka nokulala usuku lonke. Ezinye izinto zenzeka kuphela uma silele. Uma silele, imizimba yethu "iyayeka ukusebenza," futhi izinhlelo eziningi, okuhlanganisa nobuchopho, ziyashesha.

Nazi ezinye zezinto eziyinhloko ezenzekayo ngesikhathi silele:

• Ukongiwa nokugcinwa kwamandla: Usuku lonke, amangqamuzana omzimba wethu asebenzisa izinsiza ezigciniwe ukuze enze umsebenzi wawo. Uma silele, umzimba wethu usebenzisa amandla amancane. Lokhu kuvumela lawo maseli ukuthi agcwalise izinsiza zawo futhi alungele usuku olulandelayo.
• Ukuzilungisa nokuphulukisa: Ngenxa yokuncipha komsebenzi, kulula ngomzimba ukuphulukisa amanxeba nokulungisa izinkinga ngesikhathi siphapheme. Uma sigula, sizizwa sikhathele futhi sidinga ukuphumula okwengeziwe.
• Ukugcinwa kobuchopho: Ngesikhathi silele, ubuchopho bethu buhlela kabusha futhi buhlele izinkumbulo zethu nalokho esikufundile. Njengoba nje umtapo wolwazi engahlela futhi ahlele izincwadi ekupheleni kosuku. Lokhu kwenza kube lula futhi kusebenze kahle ukusebenzisa lokho esikufundile futhi esikukhumbule.

Sidinga ukulala okungakanani?

Ukulala kuhlukile kuwo wonke umuntu. Indlela abantu abalala ngayo kanye nenani lokulala abalidingayo kungahluka kakhulu. Futhi, inani lamahora okulala elihle empilweni yakho lingashintsha ngokuhamba kwesikhathi.

Ngokuvamile, inani elinconywayo lokulala ngokweminyaka yile:

• Izinsana (izinyanga ezingu-0-3): amahora angu-14-17
• Izinsana (izinyanga ezi-4-12): amahora angu-12-16 (kufaka phakathi ukulala)
• Izingane ezincane (iminyaka eyi-1-2): Amahora ayi-11-14 (kufaka phakathi ukulala)
• Izingane zasenkulisa (iminyaka engu-3-5 ubudala): Amahora ayi-10-13 (kufaka phakathi ukulala)
• Izingane zesikole (iminyaka engu-6-12): amahora angu-9-12
• Intsha (iminyaka engu-13-18): amahora angu-8-10
• Abantu abadala (abaneminyaka engu-18+): Amahora angu-7-9

Nakuba la manani okulala efanele abantu abaningi, awafani kuwo wonke umuntu. Abanye abantu bangase badinge ukulala okwengeziwe, abanye bangase badinge okuncane. Umehluko wokuthi udinga ukulala okungakanani ungase ube yingxenye yofuzo . Isibonelo, abanye abantu bangase bazuze isici sokuba "umuntu olala isikhathi esifushane" kubazali babo.

Izimo zakho kanye nesimo sakho sempilo nakho kungathinta inani lokulala okudingayo. Uma ugula, ululama ekulimaleni, noma uthola ukwelashwa, ungase udinge ukulala okwengeziwe. Uma ukhulelwe, ungase udinge ukulala okwengeziwe phakathi nekota yokuqala.

Uma unemibuzo mayelana nenani lokulala olidingayo, ikakhulukazi uma lihlukile enanini elinconywayo leqembu lakho lobudala, khuluma nodokotela womndeni wakho. Angakusiza ukuthi uqonde ukuthi umehluko ungaba yini inkinga edinga ukuphenywa ngokwezokwelapha.

Uyafuna ukulala ngaso sonke isikhathi? Kulungile yini ukulala kancane?

Cha, akukho mthetho othi kufanele ulale wonke ngesikhathi esisodwa. Eqinisweni, amasiko okulala ayahlukahluka kuye ngamasiko nangezikhathi ezithile. Ngokomlando, amanye amasiko ahlukanise ubuthongo bawo basebusuku baba izingxenye ezimbili. Emhlabeni jikelele, amasiko amaningi asasebenzisa umkhuba wokuthatha ubuthongo obufushane emini. Baze babe namagama abo ngezilimi zabo (njenge-"siesta" emazweni akhuluma iSpanishi, noma i-"inemuri" eJapane, ubuthongo obufushane emsebenzini).

Kodwa-ke, njenganoma yini, ukulala kakhulu kungaba nezinkinga zako. Ukulala kakhulu kungathinta ikhwalithi yokulala kwakho ebusuku. Kungandisa nengozi yakho yezinkinga ezithile zempilo. Uma ulala njalo emini, noma uma uzama ukwenza kanjalo, khuluma nodokotela wakho. Ngaleyo ndlela, ungathola okuningi ekulaleni kwakho ngaphandle kwezinkinga.

Ziyini izigaba zokulala?

Ukulala akusho ukuthi ubuchopho bakho abusebenzi nhlobo. Ngisho noma ungaqapheli kahle umhlaba okuzungezile, kunezinga lomsebenzi ebuchosheni bakho elingatholakala. Kunezindlela ezingabikezela ukuthi ubuchopho bakho busebenza kanjani. Ochwepheshe bahlele lezi zindlela ngezigaba. Lezi zigaba zihlukaniswe kabanzi ngezigaba ezimbili: Ukulala kwe-Rapid Eye Movement (REM) kanye nokulala kwe-Non-REM (NREM).

Kunezigaba ezintathu ze-'NREM'. Uma ulala, uvame ukungena esigabeni 1 se-'NREM', bese ushintsha phakathi kwesigaba 2 nese-3 se-'NREM'. Ngemva kwalokho, ungena ebuthongweni be-'REM' bese uqala ukuphupha. Ngemva komjikelezo wokuqala we-'REM', uqala umjikelezo omusha wokulala bese ubuyela esigabeni 1 noma 2, bese umjikelezo uqala futhi.

Umjikelezo owodwa uvame ukuthatha imizuzu ephakathi kuka-90 no-120 ngaphambi kokuqala olandelayo. Iningi labantu lidlula imijikelezo emine noma emihlanu ngobusuku (uma belala amahora ayisishiyagalombili agcwele).

Kuyini ukulala kwe-NREM?

Isigaba 1 (Isigaba 1 se-NREM)

Isigaba sokuqala sokulala kwe-'NREM' ubuthongo obulula kakhulu. Ungena kulesi sigaba ngokushesha nje lapho ulala. Ngokuvamile kuthatha imizuzu embalwa kuphela, cishe u-5% wesikhathi sakho sokulala. Bese ubuthongo bakho bujula, bese ungena esigabeni sesibili se-'NREM'.

Isigaba 2 (Isigaba 2 se-NREM)

Isigaba sesi-2 naso siwukulala okulula, kodwa sijule kakhulu kunesigaba soku-1. Kulesi sigaba, amaza obuchopho bakho ayancipha, kube nokuma okubonakalayo phakathi kokuqhuma okufushane, okunamandla komsebenzi kagesi. Ochwepheshe bakholelwa ukuthi lokhu kuqhuma kuyindlela ohlela ngayo izinkumbulo nolwazi oluvela emahoreni akho okuvuka.

Ukulala kwesigaba sesi-2 se-`NREM` kwenza cishe u-45% wesikhathi sakho sokulala (ngaphezu kwanoma yisiphi esinye isigaba). Udlula emijikelezweni eminingana yesigaba sesi-2 se-`NREM`, ngokuvamile isikhathi eside kuneyangaphambilini. Ngemva kwesigaba sesi-2, ungena ngokujulile esigabeni sesi-3 se-`NREM`, noma ubuthongo be-`REM`.

Isigaba 3 (Isigaba 3 se-NREM)

Isigaba sesi-3 yisigaba esijulile kakhulu sokulala kwe-'NREM'. Sihlanganisa cishe u-25% wesikhathi sokulala sabantu abadala. Kodwa-ke , izinsana nezingane ezincane zidinga ukulala okwengeziwe kwesigaba sesi-3, futhi udinga okuncane njengoba ukhula.

Esigabeni sesi-3, amaza obuchopho bakho ahamba kancane, kodwa anamandla. Umzimba wakho usebenzisa lesi sigaba sokulala okujulile ukuze welaphe amanxeba futhi uqinise amasosha omzimba wakho . Ukuqhuma komsebenzi wobuchopho okwenzeka esigabeni sesi-2 kungenzeka nasesigabeni sesi-3, futhi amaza obuchopho aqondene nesigaba sesi-3 asiza ukulawula lokho kuqhuma.

Uma ufuna ukuzizwa uphumule lapho uvuka, udinga ukulala kwesigaba sesi-3 se-'NREM'.Ngaphandle kokulala ngokwanele esigabeni sesi-3, uzizwa ukhathele futhi uvilapha, noma ngabe ulala isikhathi eside. Yingakho umzimba wakho uzama ngokuzenzakalelayo ukwengeza ukulala okuningi ngangokunokwenzeka esigabeni sesi-3 esimisweni sakho sokulala ngokushesha okukhulu. Ngemva kwesigaba sesi-3 se-'NREM', umzimba wakho ungena esigabeni sesi-2 se-'NREM', esiwumlindi wesango lokulala kwe-'REM'.

Ngenxa yokuthi ubuthongo besigaba sesi-3 se-NREM bujulile kakhulu, kunzima ukuvusa umuntu. Uma evuka, angase abe nesimo sokudideka noma "inkungu yengqondo" ebizwa ngokuthi "i-sleep inertia." Lesi simo se-sleep inertia sihlala cishe imizuzu engama-30.

Kuyini ukulala kwe-REM?

Ukulala kwe-Rapid Eye Movement (REM) yisigaba sokulala lapho amaphupho amaningi eba khona. Igama laso livela endleleni amehlo akho ahamba ngayo ngaphansi kwamehlo akho uma uphupha. Ngesikhathi sokulala kwe-REM, umsebenzi wobuchopho bakho ufana kakhulu nowobuchopho bakho uma uvukile.

Ukulala kwe-REM kwenza cishe u-25% wesikhathi sakho sokulala. Umjikelezo wokuqala we-REM womjikelezo wokulala uvame ukuba mfushane kakhulu, othatha cishe imizuzu eyi-10. Umjikelezo ngamunye olandelayo mude kunowangaphambilini, othatha isikhathi esingafika ehoreni.

Yiziphi izinkinga zokulala? Yiziphi ezivame kakhulu?

Izimo eziphazamisa ubuthongo noma ukuvuka zibizwa ngokuthi "Izinkinga Zokulala." Kunezinhlobo eziyisithupha eziyinhloko zezinkinga zokulala:

• Izinkinga eziphakathi ezibangela ukozela ngokweqile (isb., i-Narcolepsy).
• Izinkinga zokulala nokuvuka kwesigqi se-circadian (isb., `I-Jet lag`, `Inkinga yokulala emsebenzini we-Shift`).
• Ukungalali.
• I-Parasomnias (ukuziphatha okungajwayelekile ngesikhathi sokulala).
• Izinkinga zokuphefumula ebuthongweni (isb., i-sleep apnea).
• Izinkinga zokunyakaza ezihlobene nokulala (isb., i-restless leg syndrome).

Ama-parasomnia angahlukahluka kakhulu. Amanye athinta ukulala kwe-'NREM' kuphela, kanti amanye athinta ukulala kwe-'REM' kuphela. Ahlukaniswa ngokwesigaba se-'NREM' noma se-'REM' kanje:

Isigaba sokulala se-NREM 1 nesesi-2

• Ukulala kuyaqala noma kuyashintshashintsha (i-Sleep myoclonus).
• I-Exploding head syndrome.
• Ukugaya amazinyo (`Bruxism`).
• Isifo sokunyakaza kwezitho ngezikhathi ezithile (i-PLMD).

Isigaba sesi-3 sokulala kwe-NREM

• Ukwesaba ebusuku (noma ukwesaba ukulala).
• Ukuhamba ngezinyawo ulele (Somnambulism).
• Ukuvuka okungaqondakali (ukuvuka okuyingxenye okune-inertia yokulala).
• Isifo sokunyakaza kwezitho ngezikhathi ezithile (i-PLMD).
• Inkinga yokudla ehlobene nokulala.

Ukulala kwe-REM

• Ama-nightmare kanye nokuphazamiseka kwephupho elibi.
• Isifo sokuziphatha kokulala kwe-REM.
• Ukubona izinto ezingekho ngokoqobo kanye nokubona izinto ngendlela ye-hypnopompic.

Yiziphi izivivinyo ezingangitshela ukuthi ngilala isikhathi esingakanani nokuthi ngilala kahle kangakanani?

Ukuhlolwa okuhlukahlukene kungasetshenziswa ukuthola izimo ezihlobene nokulala. Ezinye zazo zifaka:

• Ucwaningo lokulala (elabhorethri): Indlela ebaluleke kakhulu nenemininingwane eminingi i-polysomnogram. Lolu ucwaningo lokulala ebusuku elabhorethri lokulala.
• Izifundo zokulala (ekhaya): Lezi azinazo imininingwane eminingi, kodwa zingenziwa ekhaya kusetshenziswa "idivayisi yokuhlola i-sleep apnea ekhaya". Odokotela basebenzisa lokhu kuphela ukuqinisekisa ukuthi umuntu une-"Obstructive Sleep Apnea".
• I-Electroencephalogram (EEG): Lokhu kuthola futhi kuqophe amaza obuchopho. Udokotela wakho, ngokuvamile udokotela wezinzwa, uzohlola umsebenzi wobuchopho bakho ukuze abheke noma yimuphi umsebenzi ongajwayelekile ongabangela izinkinga zakho zokulala noma ezinye izimo. I-polysomnogram ihilela ukuthatha izilinganiso ze-EEG (electroencephalogram) kanye nokulandelela.
• I-Actigraphy: Lokhu kuhilela ukugqoka idivayisi efana newashi. Iqapha amaphethini akho okulala futhi ibone ukuthi unemijikelezo yokulala ehlukile yini kunokuvamile. Lokhu kuyisihluthulelo sokubona izinkinga zesigqi se-circadian.
• Ukuhlolwa Kokulala Okune-Multiple Sleep Latency (MSLT): Lokhu kuhlola ukuthi umuntu uvame ukulala emini. Lokhu kubaluleke kakhulu ekuxilongweni kwe-Narcolepsy.
• Ukuhlolwa Kokugcina Ukuvuka (MWT): Lokhu kuhlola ukuthi umuntu angakuvimbela yini ukulala ngezikhathi lapho ebengalala kalula khona. Lokhu kuvamile ekuhlolweni kokuphepha kwabantu abanezimo ezifana ne-sleep apnea kanye nabashayela ngobuchwepheshe.

Uma unenkinga yokulala noma inkinga ehlobene nokulala, kungase kwenziwe ezinye izivivinyo. Udokotela wakho uzokutshela ngezivivinyo azincomayo futhi aphendule noma yimiphi eminye imibuzo ongase ube nayo.

Yiziphi izindlela zokwelapha ezivamile zezinkinga zokulala?

Kunezindlela eziningi ezahlukene zokwelapha izinkinga zokulala nezinkinga ezihlobene nokulala. Ezinye izinkinga zingase zingadingi ukwelashwa, kanti ezinye zingase zidinge ukunakekelwa noma ukwelashwa impilo yonke (isibonelo yi-CPAP kubantu abane-sleep apnea). Udokotela wakho angakutshela okwengeziwe mayelana nezindlela zokwelapha ezingasiza isimo sakho (uma zikhona) kanye nezinketho ezitholakalayo kuwe.

Yini engingayenza ukuze ngilale kahle futhi ngiphumule? (Ukuhlanzeka Kokulala)

Uma wake wazibuza ukuthi, "Ngingalala kanjani kahle ebusuku?" awuwedwa. Kunezinto ezimbalwa ongazenza ukuze kube lula ukuthola ubuthongo obanele obudingayo. Zonke lezi zindlela zokuziphatha ziwela ngaphansi kwalokho odokotela abakubiza ngokuthi "ukuhlanzeka kokulala." Yilezi:

• Dala isimiso sokulala bese unamathela kuso: Lala uvuke ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto namaholide. Ukuhlala njalo kungenza umehluko omkhulu ekutheni ulala kangakanani nokuthi ulala kahle kangakanani.
• Setha isikhathi sokulala: Khetha isikhathi sokulala esikuvumela ukuthi uthole isilinganiso sokulala esinconywayo seminyaka yakho.
• Hlela isimiso sokulala: Ukwenza lezi zinto kungaqeqesha ubuchopho bakho ukuthi ubuthongo buzafika. Ngokuhamba kwesikhathi, ubuchopho bakho buzozivumelanisa nalokhu kuqeqeshwa.
• Ungalali uma ungazizwa ulele: Uma sekuyisikhathi sokulala futhi usalele, yenza izinto ezikusiza ukuthi uphumule futhi uphumule (ikakhulukazi izinto ezenzeka ngesikhathi sakho sokulala, njengokufunda).
• Gwema izibani ezikhanyayo noma amadivayisi kagesi (ikakhulukazi eduze nesikhathi sokulala): Ukukhanya okuvela kulezi zinto eduze kakhulu nesikhathi sokulala kungaphazamisa umjikelezo wemvelo wokulala nokuvuka komzimba wakho.
• Gwema ukuphuza utshwala noma ukudla ukudla okunzima ngaphambi kokulala: Uma uzizwa ulambile ngaphambi kokulala, ukudla okulula kuyindlela engcono kakhulu. Utshwala nokudla kungaphazamisa ubuthongo (ikakhulukazi uma uphuza kakhulu kokubili). Futhi, gwema ukuphuza kakhulu noma yisiphi isiphuzo ngaphambi kokulala. Lokhu kuzonciphisa inani lezikhathi okudingeka uye endlini yangasese ebusuku.
• Ungathembeli kumaphilisi okulala: Ukusetshenziswa isikhathi eside kwamaphilisi okulala kanye neminye imithi—ngisho naleyo ongayithola ngaphandle kwemithi kadokotela—kungathinta kabi ubuthongo bakho. Imithi ehlobene nokulala kuphela okufanele uyisebenzise njalo yileyo enqunywe udokotela wakho, futhi kufanele uyithathe kuphela njengoba uyalelwe.
• Umsebenzi womzimba ungasiza: Ukuhlala umatasa emini, ngisho noma uhamba nje, kungasiza izinga lokulala kwakho.
• Sebenzisa ikamelo lakho lokulala kuphela ngezinjongo zekamelo lokulala: Lokho kusho ukulala nocansi, ngokuvamile. Ubuchopho bakho busebenzisa leso sikhala ngezindlela ezicashile, ezingathinta indlela olala ngayo.
• Gcina isisindo esinempilo: Isisindo sakho singathinta ubuthongo bakho. Isibonelo, ukukhuluphala ngokweqile kungandisa ingozi yakho yokuthola i-Obstructive Sleep Apnea.

Iyini imithi yokulala? Isiza kanjani?

Kunezinhlobo eziningi zemithi engakusiza ulale. Isukela ezithasiselo ezithengiswa ngaphandle kwemithi kadokotela kanye nemithi kadokotela. Iningi liwela esigabeni semithi yokudambisa, enciphisa ukusebenza kwesimiso sezinzwa, noma ama-hypnotics, aqanjwe ngegama likankulunkulu wamaGreki wokulala.

Okubalulekile:Amaphilisi okulala, ngisho nalawo atholakala ngaphandle kwemithi kadokotela, angasebenzisana neminye imithi. Lokhu kusebenzisana kungaba yingozi noma kube yingozi. Kungcono ukukhuluma nodokotela wakho ukuqinisekisa ukuthi kuphephile ngawe ukuthatha le mikhiqizo. Futhi, gwema ukuphuza utshwala ngenkathi uwathatha, futhi ukhulume nodokotela wakho mayelana nokusebenzisana okungenzeka neminye imithi oyithathayo.

Izibonelo zezinhlobo ezithile zamaphilisi okulala kanye nemithi yokukhuthaza ukulala enqunywe udokotela zifaka:

• Izidakamizwa ze-Z: Ochwepheshe ngezinye izikhathi babiza lezi ngokuthi “ama-Nonbenzodiazepines” ngoba imiphumela yazo nendlela umzimba wakho ozisebenzisa ngayo ifana kakhulu nethi “Benzodiazepines”, kodwa imiphumela emibi imbalwa futhi ayibi kakhulu.
• Ama-Dual Orexin Receptor Antagonists (ama-DORA): Ama-DORA avimba ama-orexin, i-molecule ubuchopho bakho obuyisebenzisayo ukukugcina uphapheme, ukuze akusize ulale. Izibonelo zifaka phakathi i-daridorexant, i-lemborexant, kanye ne-suvorexant.
• Ama-Benzodiazepine: Nakuba lawa esetshenziswa kakhulu ukwelapha isifo sokuwa noma izimo ezihlobene nokukhathazeka, asetshenziswa kabanzi ukwelapha ukuqwasha noma izinkinga zokulala ezihlobene nawo.
• Ama-antidepressant: Lokhu kungathinta amazinga ama-neurotransmitter athile ebuchosheni bakho. Kungaba nomphumela wokuzola (lokhu akuvamile).
• Ama-Barbiturates: Lawa awavamile ukusetshenziswa ezinkingeni zokulala. Imithi emisha enemiphumela emibi embalwa isiyatholakala manje, kodwa ama-barbiturates asasetshenziswa ekuqwasheni (nakuba lokhu kungavamile kakhulu).

Izinto ezivamile zokusiza ukulala ezingathengwa ekhemisi zingase zihlanganise:

• Ama-Antihistamine: Amaningi alawa aqukethe i-diphenhydramine noma i-doxylamine. Le mithi inciphisa ukusabela kokungezwani komzimba futhi yenza abantu abaningi balale.
• I-Melatonin: Umzimba wakho usebenzisa le hormone ukulawula umjikelezo wakho wokulala nokuvuka. Ungayithatha futhi ukuze ikusize ulale. Nakuba itholakala ngaphandle kwemithi kadokotela, i-melatonin akuyona into okufanele uyithathe ngaphandle kokukhuluma nodokotela wakho (ikakhulukazi uma uneminyaka engaphezu kuka-65). Udokotela wakho angakusiza ukuthi uqonde ukuthi kufanele yini uphuze imikhiqizo ye-melatonin nokuthi uyisebenzisa kanjani ngempumelelo.
• Impande yeValerian: Le mpande iyisithako esivamile futhi iza ngezindlela ezahlukene. Abanye abantu bayithatha njengamaphilisi, kanti abanye bakhetha ukuyenza itiye.

Kuyini ukubaluleka kokulala? Kwenzekani uma ungalali ngokwanele?

Qonda ukubaluleka kokulala, futhi uma ungalali ngokwanele, ungase ufune ukubheka ezinye izinto. Izinto eziningi zingathinta ukuthi ulala kangakanani nokuthi ulala kahle kangakanani. Ukungalali ngokwanele kungaba nale miphumela yesikhashana:

• Ukusabela kancane.
• Ubunzima bokucabanga noma ukugxila.
• Imiphumela yesimo sengqondo, okuhlanganisa ukucasuka, ukucindezeleka, noma ukukhathazeka.
• Ikhanda elibuhlungu .
• Ukuncipha kokusebenza kahle kwesimiso somzimba sokuzivikela kanye nokugula njalo.
• Ingozi eyengeziwe yokuba nezinkinga ze-metabolic kanye nesifo sikashukela sohlobo 2.
• Ukuzizwa ukhathele noma ukhathele.

Uma uchitha isikhathi eside kakhulu ungalali ngokwanele, isidingo somzimba wakho sokulala sizophazamiseka kakhulu. Lokhu kungaholela ku:

• Ukulala Okuncane: Lezi yizikhathi ezimfushane lapho ubuchopho bulala khona imizuzwana embalwa bese buvuka futhi. Ziyingozi kakhulu uma zenzeka ngenkathi ushayela, usebenzisa amathuluzi noma imishini, noma wenza okuthile okudinga ukunakwa kwakho okugcwele.
• Ukuthuthumela kwezandla: Uma ungalali isikhathi eside kakhulu, uhlelo lwakho lwezinzwa luzoba nobunzima bokulawula ukunyakaza kwemisipha kanye nomsindo wemisipha.
• Ukungaboni: Ukungalali kahle kungaphazamisa ikhono lobuchopho bakho lokucubungula nokuqonda ulwazi mayelana nomhlaba okuzungezile. Lokhu kungakwenza ubone, uzwe, futhi uzizwe izinto ezingekho ngempela.
• Ukuziphatha okungenangqondo noma okunganaki: Ukungalali kahle kungalimaza izingxenye zobuchopho bakho eziphethe ukuzithiba nokwahlulela.

Kukhona nemiphumela yempilo yesikhathi eside yokungalali kahle. Ucwaningo lubonisa ukuthi kungaba nomthelela kulezi zimo:

• Isifo senhliziyo.
• Izimo ze-metabolic ezifana nesifo sikashukela sohlobo 2.
• Ukukhubazeka kwengqondo.
• Isifo sokulahlekelwa yingqondo.

Iyini le 'sikweletu sokulala' esesizwile ngayo?

"Isikweletu sokulala" umehluko phakathi kwenani lokulala okuhle okutholayo kanye nenani lokulala okuhle okudingayo. Kungakwenza uzizwe ukhathele kakhulu kunokujwayelekile, futhi ungadinga ukulala okwengeziwe ukuze uzizwe uphumule.

Ucwaningo lubonisa ukuthi ukuqongelela isikweletu sokulala esingamahlalakhona akukuhle kuwe. Ukubuyisela emuva ubuthongo obulahlekile kungase kungakusizi ekuguquleni imiphumela yaleso sikweletu. Isibonelo esisodwa yindlela isikweletu sokulala esithinta ngayo indlela umzimba wakho osebenza ngayo, okungandisa ingozi yakho yokuthola isifo sikashukela sohlobo 2 kanye nezinye izinkinga. Kunobufakazi bokuthi noma ngabe uthola ubuthongo obengeziwe ukuze "ukhokhe" isikweletu, umzimba wakho usengabonisa imiphumela yaleso sikweletu.

Okokugcina, izinto okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)

Ukulala kuyinqubo yemvelo umzimba wakho oyisebenzisayo ukuphumula nokuzilungisa. Nakuba kungase kubonakale kuyinto elula ukuyenza, njengokuvala amehlo akho nokulala, ukulala akulula neze. Eqinisweni, ezokwelapha zanamuhla zisesencane ekuqondeni ukulala, ukuthi kwenzani, nokuthi kusebenza kanjani.

Uma unenkinga yokulala, awuwedwa. Kukhona yonke insimu yezokwelapha ezinikele ekulaleni kanye nezimo ezingakuthinta. Uma uzizwa sengathi uxosha ama-ZZZ ngaphezu kokubamba, khuluma nodokotela. Khona-ke ungabuyisela lezo zinkinga, kanye nawe, endleleni ukuze ulale kahle ebusuku. Nakekela ubuthongo bakho, ngoba kubaluleke kakhulu empilweni yakho iyonke!

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