Isiqalo esisha se-A/L...

Namuhla ngihlangane nentombazane. Ithe ilungiselela i-A/L... kodwa ilala amahora amabili kuphela ngosuku! Ngamangala kakhulu futhi ngadabuka ukuzwa lokho. Ingane ingabhala kanjani isivivinyo ngemva kokufunda kanzima kangaka futhi ingalali ngokwanele?

Kodwa akuyena lo dadewethu kuphela, abafowethu nodadewethu abaningi abenza i-A/L futhi baya ekhampasi eSri Lanka bafana nawe. Balala kuze kuse ukuze balungiselele ukuhlolwa, bakhohlwe ngokulala. Sicabanga ukuthi lapho sihlala isikhathi esiningi siphapheme, kulapho singafunda khona okwengeziwe. Kodwa ingabe lokho kuyiqiniso? Isayensi yakamuva ilandisa indaba ehluke ngokuphelele!

Nokho, ukulala ngokwanele akugcini nje ngokuhle emzimbeni wakho, kubalulekile futhi "ekuvaleleni" lokho okufundile nokwenza kahle ezivivinyweni! Esikhundleni sokuphumula nje, ukulala yisikhathi lapho ubuchopho bakho busebenza kakhulu. Yilapho uhlanganisa futhi uqonda ulwazi olufundile usuku lonke.

Ngakho-ke, le ndaba ingeyabo bonke abalala njengalowo dade we-A/L. Ake sibone ukuthi ungawasebenzisa kanjani amandla okulala ukuze uthuthukise inkumbulo yakho kanye nemiphumela yokuhlolwa. Ukuqonda lokhu kuxhumana okumangalisayo phakathi kokulala nenkumbulo kuyisinyathelo sokuqala sokuvula amandla akho okufunda aphelele.

Ukuxhumana Phakathi Kokulala Nenkumbulo: Isayensi Engaphakathi Kobuchopho

Ukuze siqonde ukuthi kungani ukulala kubaluleke kangaka, ake siqale sibheke indlela ubuchopho bethu obufunda futhi bukhumbula ngayo. Ukufunda akuyona into eyenzeka kanye kuphela, kodwa inqubo enezinyathelo eziningi. Ngokusho kwabacwaningi baseHarvard, kunezigaba ezintathu: ukuthola, ukuhlanganisa, kanye nokukhumbula. Ukuthola ulwazi kusho ukulalela ekilasini, ukubuka incwadi, nokuzijwayeza. Ukukhumbula kusho ukubhala kabusha izimpendulo ngekhanda, njengasesivivinyweni. Kodwa phakathi kwalezo ezimbili, kunesigaba okungekho muntu osinaka kakhulu, kodwa esibaluleke kakhulu: ukuhlanganisa! Yilapho ubuthongo buba khona njengenkanyezi.

Ukuhlanganiswa yinqubo yokuthatha izinkumbulo ezisanda kutholwa, ezingakakhiwa ngokugcwele, bese uziguqula zibe izinkumbulo ezihlala njalo nezihlala njalo. Cabanga ngakho njengokugcina ifayela kukhompyutha yakho. Uma ungayigcini, isuke isihambile. Yilokho okwenzekayo. Ukulala yisikhathi esingcono kakhulu sokucindezela inkinobho ethi 'londoloza'. Uma ulele, ubuchopho bakho abugcini nje ngokusebenza, busebenza kanzima ukucubungula lokho okufundile emini! Ucwaningo lwe-Nature Neuroscience lusikisela ukuthi ukuhlanganiswa kwenkumbulo ngesikhathi sokulala kuyinqubo esebenzayo yokuphinda nokuhlela lokho okufundile. Amaphethini ama- neurons asebenze ngesikhathi sokufunda aphinde asebenze, ikakhulukazi ngesikhathi sokulala okujulile ( ukulala kwe-slow-wave - SWS). Le nqubo iqala ku-hippocampus, okuyingxenye ebaluleke kakhulu yobuchopho yokwenza izinkumbulo. Lokhu kuphinda kuqinisa ukuxhumana kwenkumbulo, futhi kancane kancane kuyidlulisela ku-neocortex, umtapo wolwazi wesikhathi eside wobuchopho.

Lokhu akusikho nje ukuhlanganiswa kwenkumbulo. Ubuchopho bukhetha ngaleso sikhathi, "Kulungile, lokhu kubalulekile, masigcine lokhu. Lokhu akubalulekile kangako, masisuse okunye." Okusho ukuthi, kuqinisa ukuxhumana okubalulekile futhi kunciphisa okungadingekile. Lokhu kudinga izingxenye ezahlukene zobuchopho ukuthi zisebenzisane, futhi kusetshenziswa namagagasi obuchopho akhethekile. Kokubili ukulala okujulile (SWS) kanye nokulala kwe-REM, okuyilapho ubuchopho buphupha futhi bugijima khona, kunezindima ezihlukene. I-SWS ibalulekile ekuhlanganiseni amaqiniso nemicimbi (inkumbulo yokumemezela), kuyilapho i-REM isiza ukuhlanganisa izinkumbulo ezihlobene namakhono (inkumbulo yenqubo) kanye nemizwa. Lokhu kuqinisekiswa ngokwengeziwe ukuhlaziywa okukhulu okushicilelwe ku-Psychological Bulletin. Kuthi uma ulala ngemva kokufunda, inkumbulo yakho izokonakala nakanjani. Ngakho-ke, ukulala akusikho nje 'isikhathi sokuphumula', kungumlingani obalulekile, okhuthele kakhulu wokufunda nokucabanga (umsebenzi wokuqonda)!

Kungani ukulala kukushintsha kakhulu impilo yakho njengomfundi?

Le sayensi phakathi kokulala nenkumbulo akuyona nje inkolelo-mbono; inomthelela omkhulu osebenzayo kuwo wonke umfundi obhekene nezivivinyo nemisebenzi. Uma uqonda ukuthi ukulala kuthinta kanjani ukufunda, uzobona ukuthi ukulala kahle akusibo ubuthakathaka, kodwa kuyisu elihle lokuhlolwa kokukhula. Okwenzekayo uma ungalali ngokwanele kuyakuthinta kokubili ngaphambi nangemva kokufunda.

Cabanga ukuthi ulale ubusuku bonke ngaphambi kokuthi uvule incwadi noma uye ekilasini. Ukuhlaziywa okufanayo engikushilo ekuqaleni kuthole ukuthi kunenkinga enkulu ngokulala ubusuku bonke ngaphambi kokufunda. Kungani? Ngoba ubuchopho obukhathele abukwazi ukuqeda kahle isinyathelo sokuqala sokufunda, okuwukuthola ulwazi. Njengoba abantu baseHarvard besho, uma ungalali ngokwanele, ukugxilisa ingqondo kwakho kwehla kube yi-zero. Ngakho okushiwo ekilasini akungeni ekhanda lakho, okusencwadini akunangqondo, futhi kunzima ukuqonda into entsha. Lokho kusho ukuthi udinga ukushaja ubuchopho bakho ngaphambi kokuthi uqale ukusebenza kahle, noma ngaphandle kwaleyo shaja, idatha entsha ngeke ilondolozwe!

Ukulala ngemva kokufunda kuyinto efanayo, mhlawumbe okubi nakakhulu. Ungase ucabange, "O, ngifunde kwaze kwaba sentathakusa, manje konke sekusekhanda lami." Kodwa lokho okwenzayo ngempela ukuphazamisa leyo nqubo emangalisayo yokuhlanganiswa kwenkumbulo. Amaseli ezinzwa okufanele aphinde abuye kanye nokuxhumana okufanele kwenziwe ngesikhathi sokulala akwenzeki. Ngamanye amazwi, kufana nokususa izinto osebenze kanzima ukuzikhumbula! UHarvard uthi ukulala kokuqala ngemva kokufunda yisikhathi esibaluleke kakhulu sokwakha inkumbulo, futhi uma uphuthelwa yilelo thuba, awukwazi ukuphinde ukwakhe kahle. Ngakho-ke, ukufunda ngaphandle kokulala kufana nokuthayipha indatshana bese uyivala ngaphandle kokuyigcina, wonke umzamo ulahlekile!

Enye into ebalulekile ukungalali kahle. Akunandaba ukuthi ulala kahle yini ngobusuku obandulela ukuhlolwa, ukuthi awulali kahle yini ngesonto noma ngenyanga eyandulelayo. Ucwaningo ku-npj Science of Learning luthole ukuthi indlela olala ngayo ngesonto noma inyanga eyandulela ukuhlolwa ihlobene ngqo namamaki akho kunobusuku obandulelayo. Lokhu kusho ukuthi izinzuzo zokulala kahle ubusuku bonke ziyanda ngokuhamba kwesikhathi. Iphutha elivamile elenziwa abafundi ukulala sekwephuzile phakathi nesonto ukuze batadishe bese belala kuze kube semini ngempelasonto. Lokhu kubizwa ngokuthi "i-social jetlag." Kufana nokuya kwelinye izwe bese iwashi lomzimba wakho lilahleka. Le roller coaster yokulala iyadida kakhulu ebuchosheni futhi iphazamisa inkumbulo. Ucwaningo luthole ukuthi ikhwalithi yokulala ithinta cishe ingxenye yesine (25%) yamamaki abafundi. Cabanga ngomthelela!

Umfundi udinga ukulala okungakanani ngempela?

Kulungile, uma ubuthongo bubaluleke kangaka, kufanele ulale kangakanani? Nakuba kunomehluko omncane phakathi kwabantu, kunezinhlangano ezinkulu zezempilo ezithi kungcono kakhulu. Ngokusho kwe-CDC (e-US), izingane zesikole, okungukuthi, lezo ezineminyaka ephakathi kuka-13-18, zidinga amahora aphakathi kuka-8 no-10 okulala ngosuku (kumahora angu-24) ukuze zibe nempilo enhle. I-NSF (National Sleep Foundation) nayo isho okufanayo (amahora angu-8-10 kulabo abaneminyaka engu-14-17).

I-NSF incoma ukuthi abantu abadala abasebasha (abaneminyaka engu-18-25) abasekhempasini bathole amahora aphakathi kuka-7 no-9 okulala ubusuku bonke. Nakuba leli zinga liphansi kancane kunalabo abasesikoleni, kusabalulekile ukufinyelela leli phuzu nsuku zonke ukuze uhlale uphapheme, ulawule imizwa yakho, nomzimba wakho uphilile ngenkathi ubhekene nezinselele zasekhempasini. Lokhu akuzona nje iziphakamiso, lokhu kuyimfuneko yomzimba ukuze ubuchopho bakho busebenze kahle, ikakhulukazi ukukhumbula lokho okufundile. Njengokushaja ifoni yakho, ubuchopho bakho budinga ukushajwa nsuku zonke ngesikhathi sokulala!

Kodwa liyini iqiniso? Iningi labafowethu nodadewethu abalali kakhulu njengoba besho. Idatha yaseHarvard ibonise ukuthi abafundi basekolishi baseMelika abangu-11% kuphela abalala kahle nsuku zonke. Cishe abangu-40% bazizwa beqabulekile izinsuku ezimbili ngesonto! Akufanele kube okuhlukile kakhulu ezweni lakithi, akunjalo? Lokhu kuntuleka kokulala akugcini nje ngokubangela ukukhathala, kodwa futhi kunciphisa ikhono lokufunda nokukhumbula. Ngakho-ke sifuna ukufunda okwengeziwe, kodwa asikwazi ukukwenza kahle ngenxa yokukhathala. Ngakho-ke, ukwazi ukuthi sidinga ubuthongo obungakanani nokuqonda izinga esincishwa ngalo ubuthongo kuyisinyathelo sokuqala sokuphumelela empilweni yabafundi.

Amathiphu Awusizo: Masithuthukise ubuthongo bethu ukuze sithuthukise inkumbulo yethu!

Kulungile, manje usuyazi ukuthi kubaluleke kangakanani ukulala. Kodwa ukwenza kanjani ukuthi kusebenze phakathi kwezifundo, imisebenzi, kanye nokuzihlalela nabangani? Akunandaba. Uma wenza izinguquko ezimbalwa ezincane nsuku zonke, ungathuthukisa kokubili ikhwalithi kanye nenani lokulala kwakho. Khona-ke uzokhumbula lokho okufundayo kangcono, futhi umzimba wakho uzoba nempilo enhle. Nazi ezinye izeluleko ezifanele wena. Zama lezi zinto...

• Ake sibeke ishadi lesikhathi: Lena yinto ebaluleke kakhulu! Jwayela ukulala ngesikhathi esifanayo nsuku zonke nokuvuka ngesikhathi esifanayo. Ungenzi izinguquko ezinkulu ngisho nangempelasonto. Khona-ke leyo nkinga "yokuchitha isikhathi nabantu" ngeke ivele. Iwashi lemvelo lomzimba (isigqi se-circadian) lizosebenza kahle, futhi kuzoba lula ukulala nokuvuka.
• Yenza ikamelo lakho lokulala libe yindawo yokulala: Igumbi lakho lokulala kufanele libe yindawo yokulala. Ligcine limnyama, lithule, futhi lipholile kancane. Sebenzisa amakhethini amnyama, ama-earplugs , kanye nomshini womsindo omhlophe uma udinga. Qiniseka ukuthi umatrasi nemicamelo kukhululekile. Khona-ke ubuchopho bakho buyazi ukuthi, "Sekuyisikhathi sokulala."
• Qala Isimiso Sokulala : Yenza okuthile okuphumuzayo imizuzu engama-30-60 ngaphambi kokulala. Lokhu kungafaka phakathi ukufunda incwadi yangempela (hhayi ocingweni lwakho!), ukugeza ngamanzi afudumele, noma ukwelula umzimba kancane.Yenza okuthile, lalela ingoma ezolisayo, noma uzijwayeze ukucabanga/ukuzindla. Ungafundi noma uxoxe ngezinkinga eduze kakhulu nesikhathi sokulala!
• Isikrini siyingozi: Lahla leso silo esikhanyayo esiluhlaza okwesibhakabhaka... Ukukhanya okuluhlaza okwesibhakabhaka okuvela kumafoni, amaphilisi, amakhompyutha, nama-TV kubhubhisa i- melatonin ebangela ubuthongo. Ngakho-ke, zibeke eceleni okungenani ihora ngaphambi kokulala. Uma ungakwazi ukuziyeka, okungenani vula leyo modi yasebusuku.
• Qaphela ukuthi udlani futhi uphuzani: Gwema ukuphuza iziphuzo ezine-caffeine njengekhofi, itiye, iziphuzo ezinikeza amandla, kanye ne-cola kusihlwa/ebusuku. I-Nicotine (ugwayi) nayo iyisikhuthazi. Ivuselela umzimba. Ukudla uze ugcwale isisu sakho eduze nesikhathi sokulala nokuphuza ingilazi yamanzi engxenye nakho akukuhle. Kungabangela ukungakhululeki futhi kukuvuse ebusuku.
• Lala ngokuhlakanipha: Ukulala kancane emini noma isikhathi eside kungenza kube nzima ukulala ebusuku. Kodwa ukulala kancane (cishe imizuzu engama-20-30) emini kungasiza ekuvuseleleni ingqondo yakho futhi kuthuthukise ukusebenza kwakho ngaphandle kokuphazamisa ubuthongo bakho ebusuku. Zama ukubona ukuthi kuyasebenza yini kuwe.
• Masilawule ukucindezeleka: Ukucindezeleka kokuhlolwa, izinkinga nabangani, isiphithiphithi ekhaya... Uma zonke lezi zinto zigijima engqondweni yakho, awukwazi ukulala. Ngakho-ke, zijwayeze indlela yokunciphisa ukucindezeleka nsuku zonke. Indlela yokuhlanza ingqondo yakho... Bhala idayari, yenza izivivinyo zokuphefumula okujulile, yenza i-yoga, noma ukhulume nomuntu omethembayo. Uma usula ingqondo yakho emini, ngeke kuphazamise ukulala kwakho ebusuku.
• Zivocavoce, kodwa qaphela isikhathi sakho: Ukuzivocavoca nsuku zonke kubi ekhwalithini yokulala. Kodwa ungenzi ukuzivocavoca okunamandla phakathi namahora ambalwa emva kokulala. Kungavuselela umzimba wakho futhi kubambezele ubuthongo bakho. Zama ukuzivocavoca ekuseni noma kusihlwa.

Uma uzijwayeza ngisho nalawa macebiso ambalwa nsuku zonke, uzobona umehluko omkhulu ebuthongweni bakho. Ubuchopho bakho buzosebenza kangcono, uzokhumbula lokho okufundayo, futhi uzokwazi ukubhekana nezivivinyo kangcono. Ngakho-ke, ukulala akuyona into enganqunywa, kodwa kubalulekile ezifundweni zakho nasempilweni yakho yonke.

Ekugcineni

Indaba icacile, akunjalo? Ukulala akuyona nje inkinobho yokuma kancane empilweni yomfundi, kuyinqubo esebenzayo kakhulu, ebalulekile ehlobene nokufunda kanye nenkumbulo. Kusukela kumlingo wokwakha inkumbulo wobuthongo obujulile, ukulala kwe-REM, kuya endleleni ukulala okuthinta ngayo imiphumela yokuhlolwa njengoba ucwaningo lubonisile, into eyodwa icacile: ukwenza ubuthongo bube yinto eza kuqala kuyisu elibalulekile lokuhlolwa kokuphumelela! Ukulala ucabanga ukuthi udinga isikhathi esengeziwe sokufunda kumane nje kunqamula indlela eya kulowo mgomo. Ngoba kuphuca ubuchopho bakho ikhono lokufunda izinto ezintsha, ukugcina lokho okufundile, nokukukhumbula lapho kudingeka.

Ngakho-ke, bafowethu/dadewethu, uma ufuna ukufunda kahle, ukukhumbula, nokupasa izivivinyo, udinga ukubeka imikhuba emihle yokufunda nokulala phezulu ohlwini lwakho lwezinto eziza kuqala. Uma uqonda ukuthi ngenkathi ulele, ubuchopho bakho buhlanganisa izinkumbulo, buxazulule izinkinga, futhi bukulungiselele usuku olulandelayo, uzobona ukuthi ukulala akuyona umthwalo, kodwa kuyindlela enhle yokutshala imali. Uma uzijwayeza amathiphu ashiwo ngenhla futhi uthuthukise ukulala kwakho, uzokwazi ukusebenzisa amandla amakhulu obuchopho bakho, inkumbulo yakho izoba bukhali, izifundo zakho zizoba lula, futhi uzokwazi ukuthuthukisa hhayi kuphela izivivinyo zakho kodwa nempilo yakho. Ngakho-ke, yeka ukulala futhi wenze ukulala kube umngane wakho omkhulu. Ubuchopho bakho buzokubonga!

Izinkomba

U-Okano, K., uKaczmarzyk, JR, uDave, N., uGabrieli, JDE, kanye noGrossman, JC (2019). Ikhwalithi yokulala, ubude besikhathi, kanye nokungaguquguquki kuhlotshaniswa nokusebenza kahle kwezemfundo kubafundi basekolishi. npj Isayensi Yokufunda , 4 (1), Isihloko 16. https://doi.org/10.1038/s41539-019-0055-z

Izikhungo Zokulawula Nokuvimbela Izifo (CDC). (n.d.). Ukulala Kwabafundi Besikole Esiphakathi Nasesikoleni Samabanga Aphezulu . Kuthathwe emakhasini afanele e-CDC (isb., https://www.cdc.gov/sleep/data-research/facts-stats/high-school-students-sleep-facts-and-stats.html )

Isikole Sezokwelapha saseHarvard, iDivision of Sleep Medicine. (n.d.). Ukulala Nenkumbulo . Kuthathwe ku -https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-88

Klinzing, JG, Niethard, N., & Born, J. (2019). Izindlela zokuqinisa inkumbulo yezinhlelo ngesikhathi sokulala. Nature Neuroscience , 22 (10), 1598–1610. https://doi.org/10.1038/s41593-019-0467-3

I-National Sleep Foundation (NSF). (2020, Okthoba 1). Mangaki Amahora Okulala Owadingayo Ngempela? Kuthathwe ku -https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/

Newbury, CR, Crowley, R., Rastle, K., & Tamminen, J. (2021). Ukuncishiswa Kokulala kanye Nenkumbulo: Ukubuyekezwa Okuhlaziyekayo Kwezifundo Zokuncishiswa Kokulala Ngaphambi Nangemva Kokufunda. I-Psychological Bulletin , 147 (11), 1215–1240. https://doi.org/10.1037/bul0000348 (Kufinyelelwe nge-PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC8893218/ )