Kutheni ufuna ukulala komhla?
Umntu ophumlile, usebenze kangcono, ngoko ke, ngaphambi kokuba uqhubele phambili kumsebenzi olandelayo, kunceda ukwabela ixesha lokulala. Ukulala emini kwindawo yakho yomsebenzi kunciphisa kakhulu uxinzelelo kwaye amaxesha amaninzi ukwandisa umkhiqizo wabasebenzi. Ukuba emini ukuthabatha ukuphumla komhla, ngoko kuphucula ukusebenza nokugxininiswa kwengqwalasela, kubuyisela amandla kwaye kuzisa iinzuzo ezinkulu kwimpilo yabantu. Ngethuba lokulala, umntu omdala uyabuyisela, uyakhohlwa malunga neengxakini nezinto ezimbi kwaye, evuke, uzive egcwele amandla kwaye aphumle ngokupheleleyo.
Ubude bexesha lokulala komhla
Iingcali zokulala zicebisa umntu omdala ukuba alele emini ukususela kumzuzu ukuya ku-30 ukuya kwimizuzu, ukuze emva kokulala, ungaziva ucebile.
Inzuzo yokulala komntu kumntu omdala
Ukulala ubusuku budlwengula uxinzelelo kunye nokuphucula ingqalelo. Abaninzi abaqeshi bafumana izibonelelo zabo kule ndawo, kwaye bakhuthaze umnqweno wabaqeshwa ukuba balale;
Ukulala ubusika kuphucula ubuchule kunye nokucinga. Emva kokuphumla okuncinci, iingcamango ezintle nezona ziza engqondweni;
Ukulala komntu kumntu omdala kuphucula imvakalelo, imemori kunye nokuphendula. Le ndlela yindlela yokuphepha ukukhathala. Abaqhubi, oogqirha, abanezakhono zabo, enye indlela okanye enye, banxulumene nokuxininiswa kwengqwalasela, musa ukungayeki ulala ubusuku. Kunceda abafundi ukuba balale emini, ngoko ulwazi olufundiweyo luhlelwe kwaye lukhunjulwe kangcono;
Kulabo balele ngaphantsi kweeyure ezisibhozo, ubuthongo bemini kuyimfuneko. Yazi umlinganiselo kwaye ukhumbule ukuba ubuthongo bemihla luphelelweyo kuphela, kwaye aluyi kuthatha indawo yokulala ebusuku.
Ukulala ubusika kuyakusindisa intliziyo
Uphononongo lwabasebenzi kwiSikolo Sonyango saseHarvard lubonise ukuba ubuthongo bemini busisindisayo kwiintliziyo zomzimba. Iziphumo zophando zibonise ukuba kulabo bantu balele emini, ingozi yokufa kwisifo senhliziyo iyancishiswa, ngama-40 ekhulwini, kubantu abalala emini.
Uhlolisiso lwabandakanya abantu abangama-24 000 phakathi kweminyaka engama-20-86 abangazange banomdlavuza, kwaye ngubani ongazange ahlaselwe yintliziyo. Ukuqwalaselwa kwabathathi-nxaxheba kwahlala iminyaka engama-6, kwafuneka baxelele ngokucacileyo malunga nemikhwa yabo kunye nomsebenzi wolu suku.
Njengoko kwavela, abo bakhetha ubusuku bokulala ubusuku bokufa kwisifo senhliziyo behla ngo-37%, kwaye oku kunikezela ukuba ubude bokulala bemizuzu engama-30, kunye nokulala kwimizuzu yaba-3 ngeveki. Ixesha elifutshane lokulala ubusuku, ukunciphisa umngcipheko wokufa kwisifo senhliziyo ngama-12% kuphela.
Iingcali zenzululwazi zidibanisa ubulumko bokulala kwimizuzu kunye nokuba unomphumo onokuzuza kumgangatho wama-hormone oxinzelelo, kuba ukugqithisela kwabo kudibene nomngcipheko wokwanda kweentlungu kunye nokuhlaselwa kwentliziyo.
IJaji leMini yokuSondeza liQinisekisa iMpilo
Abaphandi baseMerika baphetha ukuba ukulala emini kwemizuzu engama-45 kunciphisa, kuyomeleza impilo yentliziyo, uxinzelelo lwegazi, ukuba ebusuku umntu akalala neeyure ezaneleyo.
Ukulala ubusuku kulungile kumchopho womntu omdala. Ucwaningo oluqhutyelwa lulwazi kwiYunivesithi yaseCalifornia, lwabonisa ukuba abo bathathi-nxaxheba ababelele ngexesha leeyure kunye neyure libonisa iziphumo ezintle kwiimvavanyo ezinzima, xa kuthelekiswa nabangalali. Kwaye enye i-yunivesithi efanayo yabonisa ukuba uhambo lwenqwelo-moya ngexesha lokuhamba kwimizuzu engama-24, (ngelo xesha umqhubi wenqwelo-moya ehamba ngeenqwelo-moya), iphakamisa ingqwalasela yomqhubi we-54% kwaye iphucula ukusebenza komqhubi nge-34%.
Ngokwezinzululwazi, ixesha elihle lokulala komhla liya kuba ngo-13: 00 ukuya ku-15: 00.
Ulala njani ngokufanelekileyo?
- ukulala, khetha indawo ezolile kunye ezolileyo;
- faka i-bandage emehlweni akho okanye unciphise ukukhanya, kuba kulula ukulala ebumnyameni;
- ukuba kukho elo thuba, faka umculo ozolileyo. Ulala kakuhle nomculo, oko kuthetha ukuba ingqondo nomzimba ukuphumula okungcono;
- nqamula zonke iifowuni;
- Qala i-alamu imizuzu engama-30 ukuba uvuke kwisiqingatha seyure, kwaye ungalali ebuthongweni obukhulu;
- ngaphambi kokuba imini yokulala isiphuzo sekhofi. I-caffeine ivuselela kwaye iza kuthatha isenzo xa sele usuphapheme, oko kuthetha ukuba ukuvusa kwakho kuya kuba lula kwaye kuyamnandi;
- ukugqiba emva kokulala komhla, susela ubuso bakho ngamanzi abandayo.
Ngoku siyazi indima yobuthongo bemini ebomini yomntu omdala, kwaye yintoni eyenzayo.