Ukufaneleka KomzimbaJulayi 16, 2026🔄 Updated: Jul 16, 2026⏱ 7 min

Ingabe ingane yakho ayilali ngokwanele? (Ingane Ilala) Ake sixoxe ngalokhu!

Creator: Dr. Priya Sammani
Published: 2026-07-16T13:39:46.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

Ingabe unengane ekhaya lakho eneminyaka eyishumi nantathu ubudala, okungukuthi, ingane encane? Uma kunjalo, le ndaba izoba yinto ebaluleke kakhulu kuwe. Into eyodwa abazali abaningi abayishoyo kulezi zinsuku ukuthi izingane zabo ezincane azilali ngokwanele. Kuyinto okufanele icatshangelwe ngempela, ngoba ukulala kahle kubaluleke kakhulu empilweni yomzimba neyengqondo yezingane zalesi sikhathi.

Ingane encane idinga ukulala okungakanani ngempela?

Kalula nje, ingane encane, okungukuthi, ingane esesikoleni samabanga aphezulu, ngokuqinisekile idinga amahora aphakathi kuka-8 no-10 okulala ngosuku . Kodwa uyazi, kulezi zinsuku, iningi lezingane zethu alilali ngokwanele njengoba usho. Abanye bangase bacabange, "O, kuzokwenzekani uma ngilala amahora ambalwa?" Kodwa ungacabangi kanjalo, mngani wami. Kunezinto eziningi ezingase zenzeke uma ungalali ngokwanele. Cabanga nje, kunzima kangakanani ngengane ukuhlala igxile lapho iya esikoleni futhi ifunda? Ingase izizwe sengathi ayikhumbuli lokho uthisha akufundisayo. Khona-ke, amathuba okuba amamaki ayo ehle ezivivinyweni nawo aphezulu. Akukhona lokho kuphela, kodwa uma ingalali ngokwanele, ingase izithole isengozini enkulu yokungena ezingozini zezimoto. Ngoba uma umzimba wakho ukhathele, kunzima ukusebenza ngokuqonda okufanele nokunaka. Futhi, uma ungumntwana odlala ezemidlalo, lokhu kungalali kungathinta namakhono ayo. Ukungalali kahle kungaba yimbangela enkulu yokuthi ezinye izingane zivame ukucasuka, zigule, noma zibe nezinkinga zempilo yengqondo njengokudabuka, ukukhathazeka, ngisho nokucindezeleka . Ngakho-ke, ukulala akuyona into okufanele ithathwe kalula.

Kungani izingane zethu ezincane zinezinkinga zokulala?

Kulungile, manje ake sibheke ukuthi kungani izingane ezisencane kangaka zinezinkinga eziningi kangaka zokulala. Kunezizathu eziningana, ake sixoxe ngazo ngasinye ngasinye.

Umsebenzi wesikole kanye nempilo ematasa

"Into yokuqala nebaluleke kakhulu isikhathi lapho isikole siqala khona . Esikhathini esiningi, izingane zethu kufanele ziye esikoleni ekuseni kakhulu. Ngaphezu kwalokho, kunezifundo zokufunda, ezemidlalo, kanye neminye imisebenzi ehlukahlukene yangaphandle kwesikole. Ngakho konke lokhu, isikhathi ingane okufanele ilale ngaso sincane kakhulu. Cabanga nje, ngemva kokufunda kuze kube sebusuku kakhulu, futhi mhlawumbe ngemva kwezifundo ezengeziwe, lapho ufika ekhaya futhi sekuhlwile kakhulu, futhi uvuka ekuseni kakhulu, uthola kanjani amahora angu-8 noma angu-10 okulala? Leyo inselele enkulu ngempela.

Ushintsho ewashini lokulala lomzimba!

Into yesibili ebaluleke kakhulu ukuthi lapho izingane zifika eminyakeni yobusha, kuba noshintsho ewashini lokulala lemvelo, okungukuthi, i-`(Iwashi Lezinto Eziphilayo)` emizimbeni yazo . Lokhu kuyinto ebaluleke kakhulu. Kalula nje, imizimba yethu ikhiqiza i-hormone esisiza silale, esiyibiza ngokuthi i-`(Melatonin)` . Le hormone i-`(Melatonin)` ezinganeni ezincane nakubantu abadala iqala ukukhiqizwa kusihlwa bese zilala ebusuku. Kodwa into emangazayo ukuthi le hormone i-`(Melatonin)` ezinganeni ezincane iqala ukukhiqizwa sekwephuzile kunemizimba yazo. Okusho ukuthi, ngokwemvelo ziqala ukulala cishe ngo-10:30, ngo-11:00 ebusuku. Ngakho-ke lapho kufanele zivuke ekuseni kakhulu ukuze ziye esikoleni, azitholi ubuthongo obanele.Lokhu akulona iphutha labo, kungushintsho olungokwemvelo oluvela kule minyaka.
Umthelela wobuchwepheshe - amafoni, amakhompyutha kanye ne-TV
Inkinga yesithathu eyinhloko amadivayisi kagesi afana nama-smartphone, amakhompyutha, amathebhulethi, nama-TV aseyingxenye yempilo yawo wonke umuntu kulezi zinsuku. Izingane eziningi ezincane zisebenzisa la madivayisi ngaphambi kokulala ebusuku. Ngezinye izikhathi ukuze zifunde, ngezinye izikhathi ukuze zijabulise. Kodwa-ke, ukukhanya okukhulu okuphuma ezikrinini zala madivayisi kagesi, ikakhulukazi ukukhanya okuluhlaza okwesibhakabhaka aqukethe , kubambezela ukukhiqizwa kwe-hormone ethi ``Melatonin'' engikhulume ngayo ekuqaleni, esiza ekulaleni. Lokho kusho ukuthi umzimba awutholi isignali yemvelo yokulungiselela ukulala. Ngakho-ke ngisho nangemva kokulala, uyajikijela futhi uphenduke ungalali. Ngezinye izikhathi uxoxa nabangani futhi uphequlula ezinkundleni zokuxhumana futhi awuqapheli nokuthi isikhathi sesidlulile. Lesi futhi yisizathu esikhulu sokulala okulibazisekile.
Ngakho-ke, ngingasiza kanjani ingane yami encane ukuba ilale kahle?
Kulungile, manje usuyaqonda izinkinga nezizathu zazo ngezinga elithile. Manje ake sibone ukuthi yini esingayenza njengabazali ngalesi simo. Into ebaluleke kakhulu ukuthi ukhulume nengane yakho ngalokhu ngomusa, ngendlela eyiqondayo . Menze aqonde ukubaluleka kokulala kahle, ukuthi kubaluleke kangakanani ekufundeni kwakhe nasempilweni yakhe. Ngemuva kwalokho ungazama lezi zinto ngendlela ehlelekile.
Ake simise isikhathi sokulala esijwayelekile kanye nesikhathi sokuvuka.
Okokuqala, nquma isikhathi esiqondile ingane yakho edinga ukuvuka ngaso iye esikoleni ekuseni. Bese ubala okungenani amahora angu-8 (futhi mhlawumbe angu-9) kusukela lapho bese usetha isikhathi sokulala . Isibonelo, uma ingane yakho ivuka ngo-6 ekuseni, kufanele ilale kungadluli u-10 ebusuku. Kubalulekile ukuzijwayeza lokhu ngesikhathi esifanayo nsuku zonke, izinsuku ezinhlanu ngesonto. Zama ukunamathela kulezi zikhathi zokulala kanye nokuvuka eduze ngangokunokwenzeka, ikakhulukazi ngezimpelasonto kanye nangoMgqibelo nangeSonto . Uma ingane yakho ihlala kuze kube semini futhi ilala kuze kube semini ngezimpelasonto, kungaba nzima ngayo ukubuyela endleleni yokulala evamile ngoMsombuluko.
"Khumbula, kunzima ukwakha le mikhuba ngobusuku obubodwa. Ngokuhamba kwesikhathi, ngesineke, ingane izojwayela lokhu. Ungayiphoqi, kodwa uyichaze ngothando."
Le mikhuba izosiza kakhulu ukuze ulale kahle!
Kunezinye izinto ezincane ezingasiza izingane zethu ukuba zilale kahle futhi ziphumule. Ingabe kufanele sizibheke ngasinye ngasinye?
Injani indawo yekamelo lokulala? Igumbi lapho ingane yakho ilala khona kufanele libe mnyama, lipholile kancane (ukuze ingazizwa inesicanucanu ), futhi lithule . Uma kukhona izinto ezifana ne-TV noma uhlelo lwemidlalo yevidiyo ekamelweni, kungcono ukuzisusa ekamelweni lokulala. Ngoba uma zikhona, ngeke zizwe sengathi ziyalala, futhi ukunaka kwazo kuzoya kuleyo ndlela.
Yini okufanele uyenze ihora ngaphambi kokulala? Chazela ingane yakho ngothando ukuthi okungenani ihora ngaphambi kokulala, uqede umsebenzi wesikole, ufunde, bese uyeka ukubukela i-TV, ukusebenzisa ikhompyutha, nokusebenzisa i-smartphone yakho.Uma kungenzeka, shaja ifoni yakho ngaphandle kwegumbi ebusuku. Ngaleyo ndlela, ngeke uphazanyiswe izaziso nezingcingo ebusuku.
Ingabe kufanele senze okuthile ukuze siphumule? Khuthaza ingane yakho ukuba yenze okuthile okuzophumuza ingqondo nomzimba wayo ngaphambi kokulala. Isibonelo, ukugeza isikhashana ngamanzi afudumele noma ukufunda incwadi enendaba oyithandayo (esikhundleni sokubuka isikrini) kuwumqondo omuhle.
Qaphela i-caffeine : Nciphisa inani lokudla neziphuzo eziqukethe i-caffeine ( ikhofi , itiye elinamandla, ama-soda athile, iziphuzo zamandla , ushokoledi ) ingane yakho ekudlayo, ikakhulukazi ngemva kuka-4 ntambama nasebusuku. I-caffeine iyisikhuthazi esingakwenza ulale futhi sikuvuse.
Amaphilisi okulala awavunyelwe! Ungalokothi unike ingane yakho amaphilisi okulala noma eminye imithi ethi iyayilalisa ngaphandle kweseluleko esiqondile kanye neseluleko sikadokotela. Angaba yingozi futhi angabangela ezinye izinkinga zempilo.
Ingabe ukulala kancane kuyilungele ingane yakho? Uma ingane yakho izizwa ikhathele kakhulu futhi ilele emini, kulungile ukulala kancane imizuzu engaba ngu-20-30 ngaphambi kuka-3 ntambama. Kodwa-ke, uma ilala isikhathi eside kunalokho, noma ntambama kakhulu, ingase ibe nenkinga yokulala ebusuku.
Ukubaluleka kokuzivocavoca: Ukuzivocavoca njalo kungakusiza ukuthi ulale kahle, ujule. Ukufaka ingane yakho emdlalweni ewuthandayo, noma kwezinye izinhlobo zokuzivocavoca njengokuhamba noma ukugijima, kuhle kakhulu ekulaleni kwayo kanye nempilo yayo yonke. Kodwa-ke, ukuzivocavoca okunamandla eduze nesikhathi sokulala nakho kungaphazamisa ubuthongo, ngakho-ke qaphela nalokho.
Yini okufanele ngiyenze uma ingane yami inenkinga enkulu yokulala?
Uma, naphezu kokuzama zonke izinto esixoxe ngazo, ingane yakho isenenkinga yokulala, ivuka njalo ebusuku ngisho nangemva kokulala, ikhonkotha kakhulu (ikakhulukazi sengathi iyaklinywa), ilele kakhulu emini (ize ilale esikoleni noma ekilasini), noma izizwa ikhathele ekuseni ngisho nangemva kokulala kahle ebusuku,, kungase kube nenkinga yokulala engaphezu kwejwayelekile. Ungayizibi. Kunezinhlobo ezithile zezinkinga zokulala ezingase zenzeke nasezinganeni ezincane. Nazi izibonelo ezimbalwa:
Ukungalali: Lokhu kubhekisela ezimweni ezifana nokungalali okuqhubekayo, ubunzima bokulala, ukuvuka ngokushesha ngemva kokulala, kanye nokungakwazi ukuphinda ulale.
Isifo Sokulala Okulibazisekile Nokuvuka: Yilokhu engikushilo ekuqaleni, lapho iwashi lomzimba lisebenza sekwephuzile, okubangela ukuthi uhlale uphapheme ebusuku kakhulu futhi ube nesikhathi esinzima sokuvuka ekuseni.
Ama-Dreams aphuphe kabi : Amaphupho avamile, asabekayo akuvusa ebuthongweni.
Ukuhambahamba ulele : Ukuvuka embhedeni nokuhambahamba ulele, mhlawumbe wenza ezinye izinto.
I-Obstructive Sleep Apnea (OSA): Isimo lapho ukuphefumula kuyeka isikhashana ngenkathi ulele bese ngokuzumayo kuqala futhi ngokuphefumula okukhulu. Lokhu kuvame ukuhambisana nomsindo wokuhona okukhulu.
I-Restless Legs Syndrome (RLS) kanye ne-Periodic Limb Movement Disorder (PLMD): Umuzwa wokungakhululeki noma ubuhlungu obungachazeki emilenzeni okwenza ufune ukuyishukumisa ngenkathi uzama ukulala (RLS), noma i-periodic limb movement disorder (PLMD).
I-Narcolepsy: Ukulala okungazelelwe , okungalawuleki emini, ikakhulukazi uma ulele unganyakazi.
Uma ucabanga ukuthi ingane yakho inesinye salezi zimpawu, noma uma unemibuzo noma ukukhathazeka, kungcono ukubona udokotela ngokushesha okukhulu. Udokotela wakho uzokwazi ukuthola inkinga, enze noma yiziphi izivivinyo ezidingekayo, futhi ancome izindlela zokwelapha ezingcono kakhulu.
Okokugcina, izinto ezimbalwa okufanele uzikhumbule
Ngakho-ke, ngithemba ngobuqotho ukuthi izinto esikhulume ngazo namuhla zizoba wusizo kakhulu kuwe. Ukulala kwengane encane kuyinto ethinta ngqo intuthuko yobuchopho bayo, ukufunda, impilo yomzimba, inhlalakahle yengqondo, kanye nokuphila kwayo konke. Ngakho-ke ungakuthathi kalula lokhu, uthi, "Kunjalo nje."
"Khumbula, isinyathelo sokuqala nesibaluleke kakhulu ukukhuluma nengane yakho ngalokhu ngaphandle kokuthukuthela, ngesimo esihle, nangendlela eyiqonda ngayo. Kudingeka bazizwe sengathi uyabakhathalela, usukulungele ukubasiza, futhi uyaqonda izinkinga zabo."
Siza ingane yakho ukuthi ifake le mikhuba emincane ekuphileni kwayo kwansuku zonke. Kungathatha isikhathi ukubona imiphumela, kodwa ungayeki. Uma unesinsolo esincane sokuthi kunenkinga, ungalokothi unqikaze ukufuna iseluleko sezokwelapha. Yonke ingane inelungelo lokulala okunempilo nokwanele. Kuyitshalomali elikhulu ongalenza ekusaseni layo eliqhakazile!
Ukulala, Izingane Ezincane, Izinkinga Zokulala, `(Ukulala Kwentsha)`, `(I-Melatonin)`, Iphethini Yokulala, Ukungalali, `(Ukungalali)`, Impilo Yokulala, `(Iwashi Lebhayoloji)`, `(Ukukhanya Okuluhlaza okwesibhakabhaka)`

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

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Ukufaneleka KomzimbaJulayi 16, 2026
Ingabe ingane yakho ayilali ngokwanele? (Ingane Ilala) Ake sixoxe ngalokhu!
Dr. Priya SammaniMedical Verification
⏱ 7 min read
📋Table of Contents
1. Ingane encane idinga ukulala okungakanani ngempela?
2. Kungani izingane zethu ezincane zinezinkinga zokulala?
3. Umsebenzi wesikole kanye nempilo ematasa
4. Ushintsho ewashini lokulala lomzimba!
5. Umthelela wobuchwepheshe - amafoni, amakhompyutha kanye ne-TV
6. Ngakho-ke, ngingasiza kanjani ingane yami encane ukuba ilale kahle?
7. Ake simise isikhathi sokulala esijwayelekile kanye nesikhathi sokuvuka.
8. Le mikhuba izosiza kakhulu ukuze ulale kahle!
9. Yini okufanele ngiyenze uma ingane yami inenkinga enkulu yokulala?
10. Okokugcina, izinto ezimbalwa okufanele uzikhumbule
Ingabe unengane ekhaya lakho eneminyaka eyishumi nantathu ubudala, okungukuthi, ingane encane? Uma kunjalo, le ndaba izoba yinto ebaluleke kakhulu kuwe. Into eyodwa abazali abaningi abayishoyo kulezi zinsuku ukuthi izingane zabo ezincane azilali ngokwanele. Kuyinto okufanele icatshangelwe ngempela, ngoba ukulala kahle kubaluleke kakhulu empilweni yomzimba neyengqondo yezingane zalesi sikhathi.
Ingane encane idinga ukulala okungakanani ngempela?
Kalula nje, ingane encane, okungukuthi, ingane esesikoleni samabanga aphezulu, ngokuqinisekile idinga amahora aphakathi kuka-8 no-10 okulala ngosuku . Kodwa uyazi, kulezi zinsuku, iningi lezingane zethu alilali ngokwanele njengoba usho. Abanye bangase bacabange, "O, kuzokwenzekani uma ngilala amahora ambalwa?" Kodwa ungacabangi kanjalo, mngani wami. Kunezinto eziningi ezingase zenzeke uma ungalali ngokwanele. Cabanga nje, kunzima kangakanani ngengane ukuhlala igxile lapho iya esikoleni futhi ifunda? Ingase izizwe sengathi ayikhumbuli lokho uthisha akufundisayo. Khona-ke, amathuba okuba amamaki ayo ehle ezivivinyweni nawo aphezulu. Akukhona lokho kuphela, kodwa uma ingalali ngokwanele, ingase izithole isengozini enkulu yokungena ezingozini zezimoto. Ngoba uma umzimba wakho ukhathele, kunzima ukusebenza ngokuqonda okufanele nokunaka. Futhi, uma ungumntwana odlala ezemidlalo, lokhu kungalali kungathinta namakhono ayo. Ukungalali kahle kungaba yimbangela enkulu yokuthi ezinye izingane zivame ukucasuka, zigule, noma zibe nezinkinga zempilo yengqondo njengokudabuka, ukukhathazeka, ngisho nokucindezeleka . Ngakho-ke, ukulala akuyona into okufanele ithathwe kalula.
Kungani izingane zethu ezincane zinezinkinga zokulala?
Kulungile, manje ake sibheke ukuthi kungani izingane ezisencane kangaka zinezinkinga eziningi kangaka zokulala. Kunezizathu eziningana, ake sixoxe ngazo ngasinye ngasinye.
Umsebenzi wesikole kanye nempilo ematasa
"Into yokuqala nebaluleke kakhulu isikhathi lapho isikole siqala khona . Esikhathini esiningi, izingane zethu kufanele ziye esikoleni ekuseni kakhulu. Ngaphezu kwalokho, kunezifundo zokufunda, ezemidlalo, kanye neminye imisebenzi ehlukahlukene yangaphandle kwesikole. Ngakho konke lokhu, isikhathi ingane okufanele ilale ngaso sincane kakhulu. Cabanga nje, ngemva kokufunda kuze kube sebusuku kakhulu, futhi mhlawumbe ngemva kwezifundo ezengeziwe, lapho ufika ekhaya futhi sekuhlwile kakhulu, futhi uvuka ekuseni kakhulu, uthola kanjani amahora angu-8 noma angu-10 okulala? Leyo inselele enkulu ngempela.
Ushintsho ewashini lokulala lomzimba!
Into yesibili ebaluleke kakhulu ukuthi lapho izingane zifika eminyakeni yobusha, kuba noshintsho ewashini lokulala lemvelo, okungukuthi, i-`(Iwashi Lezinto Eziphilayo)` emizimbeni yazo . Lokhu kuyinto ebaluleke kakhulu. Kalula nje, imizimba yethu ikhiqiza i-hormone esisiza silale, esiyibiza ngokuthi i-`(Melatonin)` . Le hormone i-`(Melatonin)` ezinganeni ezincane nakubantu abadala iqala ukukhiqizwa kusihlwa bese zilala ebusuku. Kodwa into emangazayo ukuthi le hormone i-`(Melatonin)` ezinganeni ezincane iqala ukukhiqizwa sekwephuzile kunemizimba yazo. Okusho ukuthi, ngokwemvelo ziqala ukulala cishe ngo-10:30, ngo-11:00 ebusuku. Ngakho-ke lapho kufanele zivuke ekuseni kakhulu ukuze ziye esikoleni, azitholi ubuthongo obanele.Lokhu akulona iphutha labo, kungushintsho olungokwemvelo oluvela kule minyaka.
Umthelela wobuchwepheshe - amafoni, amakhompyutha kanye ne-TV
Inkinga yesithathu eyinhloko amadivayisi kagesi afana nama-smartphone, amakhompyutha, amathebhulethi, nama-TV aseyingxenye yempilo yawo wonke umuntu kulezi zinsuku. Izingane eziningi ezincane zisebenzisa la madivayisi ngaphambi kokulala ebusuku. Ngezinye izikhathi ukuze zifunde, ngezinye izikhathi ukuze zijabulise. Kodwa-ke, ukukhanya okukhulu okuphuma ezikrinini zala madivayisi kagesi, ikakhulukazi ukukhanya okuluhlaza okwesibhakabhaka aqukethe , kubambezela ukukhiqizwa kwe-hormone ethi ``Melatonin'' engikhulume ngayo ekuqaleni, esiza ekulaleni. Lokho kusho ukuthi umzimba awutholi isignali yemvelo yokulungiselela ukulala. Ngakho-ke ngisho nangemva kokulala, uyajikijela futhi uphenduke ungalali. Ngezinye izikhathi uxoxa nabangani futhi uphequlula ezinkundleni zokuxhumana futhi awuqapheli nokuthi isikhathi sesidlulile. Lesi futhi yisizathu esikhulu sokulala okulibazisekile.
Ngakho-ke, ngingasiza kanjani ingane yami encane ukuba ilale kahle?
Kulungile, manje usuyaqonda izinkinga nezizathu zazo ngezinga elithile. Manje ake sibone ukuthi yini esingayenza njengabazali ngalesi simo. Into ebaluleke kakhulu ukuthi ukhulume nengane yakho ngalokhu ngomusa, ngendlela eyiqondayo . Menze aqonde ukubaluleka kokulala kahle, ukuthi kubaluleke kangakanani ekufundeni kwakhe nasempilweni yakhe. Ngemuva kwalokho ungazama lezi zinto ngendlela ehlelekile.
Ake simise isikhathi sokulala esijwayelekile kanye nesikhathi sokuvuka.
Okokuqala, nquma isikhathi esiqondile ingane yakho edinga ukuvuka ngaso iye esikoleni ekuseni. Bese ubala okungenani amahora angu-8 (futhi mhlawumbe angu-9) kusukela lapho bese usetha isikhathi sokulala . Isibonelo, uma ingane yakho ivuka ngo-6 ekuseni, kufanele ilale kungadluli u-10 ebusuku. Kubalulekile ukuzijwayeza lokhu ngesikhathi esifanayo nsuku zonke, izinsuku ezinhlanu ngesonto. Zama ukunamathela kulezi zikhathi zokulala kanye nokuvuka eduze ngangokunokwenzeka, ikakhulukazi ngezimpelasonto kanye nangoMgqibelo nangeSonto . Uma ingane yakho ihlala kuze kube semini futhi ilala kuze kube semini ngezimpelasonto, kungaba nzima ngayo ukubuyela endleleni yokulala evamile ngoMsombuluko.
"Khumbula, kunzima ukwakha le mikhuba ngobusuku obubodwa. Ngokuhamba kwesikhathi, ngesineke, ingane izojwayela lokhu. Ungayiphoqi, kodwa uyichaze ngothando."
Le mikhuba izosiza kakhulu ukuze ulale kahle!
Kunezinye izinto ezincane ezingasiza izingane zethu ukuba zilale kahle futhi ziphumule. Ingabe kufanele sizibheke ngasinye ngasinye?
Injani indawo yekamelo lokulala? Igumbi lapho ingane yakho ilala khona kufanele libe mnyama, lipholile kancane (ukuze ingazizwa inesicanucanu ), futhi lithule . Uma kukhona izinto ezifana ne-TV noma uhlelo lwemidlalo yevidiyo ekamelweni, kungcono ukuzisusa ekamelweni lokulala. Ngoba uma zikhona, ngeke zizwe sengathi ziyalala, futhi ukunaka kwazo kuzoya kuleyo ndlela.
Yini okufanele uyenze ihora ngaphambi kokulala? Chazela ingane yakho ngothando ukuthi okungenani ihora ngaphambi kokulala, uqede umsebenzi wesikole, ufunde, bese uyeka ukubukela i-TV, ukusebenzisa ikhompyutha, nokusebenzisa i-smartphone yakho.Uma kungenzeka, shaja ifoni yakho ngaphandle kwegumbi ebusuku. Ngaleyo ndlela, ngeke uphazanyiswe izaziso nezingcingo ebusuku.
Ingabe kufanele senze okuthile ukuze siphumule? Khuthaza ingane yakho ukuba yenze okuthile okuzophumuza ingqondo nomzimba wayo ngaphambi kokulala. Isibonelo, ukugeza isikhashana ngamanzi afudumele noma ukufunda incwadi enendaba oyithandayo (esikhundleni sokubuka isikrini) kuwumqondo omuhle.
Qaphela i-caffeine : Nciphisa inani lokudla neziphuzo eziqukethe i-caffeine ( ikhofi , itiye elinamandla, ama-soda athile, iziphuzo zamandla , ushokoledi ) ingane yakho ekudlayo, ikakhulukazi ngemva kuka-4 ntambama nasebusuku. I-caffeine iyisikhuthazi esingakwenza ulale futhi sikuvuse.
Amaphilisi okulala awavunyelwe! Ungalokothi unike ingane yakho amaphilisi okulala noma eminye imithi ethi iyayilalisa ngaphandle kweseluleko esiqondile kanye neseluleko sikadokotela. Angaba yingozi futhi angabangela ezinye izinkinga zempilo.
Ingabe ukulala kancane kuyilungele ingane yakho? Uma ingane yakho izizwa ikhathele kakhulu futhi ilele emini, kulungile ukulala kancane imizuzu engaba ngu-20-30 ngaphambi kuka-3 ntambama. Kodwa-ke, uma ilala isikhathi eside kunalokho, noma ntambama kakhulu, ingase ibe nenkinga yokulala ebusuku.
Ukubaluleka kokuzivocavoca: Ukuzivocavoca njalo kungakusiza ukuthi ulale kahle, ujule. Ukufaka ingane yakho emdlalweni ewuthandayo, noma kwezinye izinhlobo zokuzivocavoca njengokuhamba noma ukugijima, kuhle kakhulu ekulaleni kwayo kanye nempilo yayo yonke. Kodwa-ke, ukuzivocavoca okunamandla eduze nesikhathi sokulala nakho kungaphazamisa ubuthongo, ngakho-ke qaphela nalokho.
Yini okufanele ngiyenze uma ingane yami inenkinga enkulu yokulala?
Uma, naphezu kokuzama zonke izinto esixoxe ngazo, ingane yakho isenenkinga yokulala, ivuka njalo ebusuku ngisho nangemva kokulala, ikhonkotha kakhulu (ikakhulukazi sengathi iyaklinywa), ilele kakhulu emini (ize ilale esikoleni noma ekilasini), noma izizwa ikhathele ekuseni ngisho nangemva kokulala kahle ebusuku,, kungase kube nenkinga yokulala engaphezu kwejwayelekile. Ungayizibi. Kunezinhlobo ezithile zezinkinga zokulala ezingase zenzeke nasezinganeni ezincane. Nazi izibonelo ezimbalwa:
Ukungalali: Lokhu kubhekisela ezimweni ezifana nokungalali okuqhubekayo, ubunzima bokulala, ukuvuka ngokushesha ngemva kokulala, kanye nokungakwazi ukuphinda ulale.
Isifo Sokulala Okulibazisekile Nokuvuka: Yilokhu engikushilo ekuqaleni, lapho iwashi lomzimba lisebenza sekwephuzile, okubangela ukuthi uhlale uphapheme ebusuku kakhulu futhi ube nesikhathi esinzima sokuvuka ekuseni.
Ama-Dreams aphuphe kabi : Amaphupho avamile, asabekayo akuvusa ebuthongweni.
Ukuhambahamba ulele : Ukuvuka embhedeni nokuhambahamba ulele, mhlawumbe wenza ezinye izinto.
I-Obstructive Sleep Apnea (OSA): Isimo lapho ukuphefumula kuyeka isikhashana ngenkathi ulele bese ngokuzumayo kuqala futhi ngokuphefumula okukhulu. Lokhu kuvame ukuhambisana nomsindo wokuhona okukhulu.
I-Restless Legs Syndrome (RLS) kanye ne-Periodic Limb Movement Disorder (PLMD): Umuzwa wokungakhululeki noma ubuhlungu obungachazeki emilenzeni okwenza ufune ukuyishukumisa ngenkathi uzama ukulala (RLS), noma i-periodic limb movement disorder (PLMD).
I-Narcolepsy: Ukulala okungazelelwe , okungalawuleki emini, ikakhulukazi uma ulele unganyakazi.
Uma ucabanga ukuthi ingane yakho inesinye salezi zimpawu, noma uma unemibuzo noma ukukhathazeka, kungcono ukubona udokotela ngokushesha okukhulu. Udokotela wakho uzokwazi ukuthola inkinga, enze noma yiziphi izivivinyo ezidingekayo, futhi ancome izindlela zokwelapha ezingcono kakhulu.
Okokugcina, izinto ezimbalwa okufanele uzikhumbule
Ngakho-ke, ngithemba ngobuqotho ukuthi izinto esikhulume ngazo namuhla zizoba wusizo kakhulu kuwe. Ukulala kwengane encane kuyinto ethinta ngqo intuthuko yobuchopho bayo, ukufunda, impilo yomzimba, inhlalakahle yengqondo, kanye nokuphila kwayo konke. Ngakho-ke ungakuthathi kalula lokhu, uthi, "Kunjalo nje."
"Khumbula, isinyathelo sokuqala nesibaluleke kakhulu ukukhuluma nengane yakho ngalokhu ngaphandle kokuthukuthela, ngesimo esihle, nangendlela eyiqonda ngayo. Kudingeka bazizwe sengathi uyabakhathalela, usukulungele ukubasiza, futhi uyaqonda izinkinga zabo."
Siza ingane yakho ukuthi ifake le mikhuba emincane ekuphileni kwayo kwansuku zonke. Kungathatha isikhathi ukubona imiphumela, kodwa ungayeki. Uma unesinsolo esincane sokuthi kunenkinga, ungalokothi unqikaze ukufuna iseluleko sezokwelapha. Yonke ingane inelungelo lokulala okunempilo nokwanele. Kuyitshalomali elikhulu ongalenza ekusaseni layo eliqhakazile!
Ukulala, Izingane Ezincane, Izinkinga Zokulala, `(Ukulala Kwentsha)`, `(I-Melatonin)`, Iphethini Yokulala, Ukungalali, `(Ukungalali)`, Impilo Yokulala, `(Iwashi Lebhayoloji)`, `(Ukukhanya Okuluhlaza okwesibhakabhaka)`
⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.
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