Abantu bachitha ingxenye yesithathu yesikhathi sabo belele. Abanye bacabanga ukuthi kumoshwa isikhathi, kanti kunalokho kuphambene impela. Ukulala kuyigugu, kuvumela ubuchopho ukuthi buhlanganise konke okuhlangenwe nakho kosuku futhi kukugcine njengasemtatsheni omkhulu wezincwadi. Umuntu ngamunye uhlukile ngezidingo zakhe zokulala, kepha ubusha yisikhathi lapho izidingo zokulala zikhulu khona.

Abantu bafana ngento eyodwa namabhubesi, amakati namagundane, kuchaza uJeannette Bouton noDkt Catherine Dolto-Tolitch encwadini yabo ethi “Long live sleep”. Sonke siyizilwane ezincelisayo ezincane imizimba yazo engakhiwanga kahle lapho izalwa. Ukuze ikhule kahle, idinga uthando, ukuxhumana, amanzi nokudla, kanye nokulala okuningi.

Isikhathi sobusha

Ubusha yisikhathi esidinga ukulala kakhulu. Umzimba ushintsha kuzo zonke izinhlangothi, ama-hormone ayavuka afake imizwa emathunjini. Abanye ochwepheshe bathi isidingo sokulala sentsha kwesinye isikhathi siba sikhulu kunesengaphambi kokuthomba, ngenxa yesiyaluyalu samahomoni esimthintayo.

Ingqondo ihlala zombili ekuhlanganiseni zonke lezi zingxabano futhi ngasikhathi sinye ekubamba ngekhanda lonke ulwazi lwezifundo. Futhi iningi lentsha linejubane elikhulu phakathi kwesimiso salo sesikole, izinto elizithandayo masonto onke emakilabhini, isikhathi esichithwa nabangane futhi ekugcineni nomndeni.

Ngakho konke lokhu kufanele babeke imizimba yabo nengqondo yabo ekuphumuleni, hhayi ebusuku kuphela. I-micro-nap, njengoba kwenza abashwibi beVendée Globe, inconywa kakhulu ngemuva kokudla, kulabo abazizwa benesidingo. I-Micro-nap noma isikhathi sokuthula, lapho osemusha angathatha khona ikhefu.

Ucwaningo lukhombisa ukuthi phakathi kweminyaka engu-6 nengu-12 ubudala, ukulala ebusuku kusezingeni elihle kakhulu. Kubandakanya ukulala okuningi okuhamba kancane, okujulile nokubuyisela esimweni.

Ebusheni, phakathi kweminyaka eyi-13 nengu-16, iba yikhwalithi ephansi, ngenxa yezimbangela ezintathu eziyinhloko:

• ukunciphisa ukulala;
• ukungasebenzi kahle okungapheli;
• ukuphazamiseka okuqhubekayo.

Inani lokulala kancane kancane lizokwehla ngama-35% kuphrofayili yokulala okulula kusuka eminyakeni eyi-13. Ngemuva kobusuku bokulala besikhathi esifanayo, izingane zangaphambi kokuthomba azivamile ukulala emini, ngenkathi izingane zilele ngokwengeziwe.

Izimbangela ezahlukahlukene nemiphumela yokulala okulula

Lokhu kulala okulula kunezimbangela zomzimba. Imijikelezo ye-circular ye-teencent (wake / sleep) iphazanyiswa ukukhuphuka kwama-hormonal okuthomba. Lokhu kuholela ku:

• ukwehlisa izinga lokushisa komzimba kamuva;
• uketshezi lwe-melatonin (i-hormone yokulala) nakho kusihlwa;
• leyo ye-cortisol nayo iyashintshwa ekuseni.

Lokhu kuqubuka kwamahomoni bekulokhu kukhona, kepha phambilini incwadi enhle yayikuvumela ukuthi ubekezele. Izikrini manje zenza lesi simo sibe sibi kakhulu.

Umuntu omusha akakutholi ukunambitheka noma isidingo sokulala, okuholela ekulaleni okunganele okungapheli. Uhlangabezana nesimo esifana ne-jet lag. “Uma eyolala ngo-23 ntambama, iwashi lomzimba wakhe langaphakathi limtshela ukuthi kusuke kungu-20pm kuphela. Ngokunjalo, uma i-alamu ikhala ngehora lesikhombisa ekuseni, umzimba wakhe ukhomba ihora lesine ”. Kunzima kakhulu kulezi zimo ukuba phezulu esivivinyweni sezibalo.

Isici sesithathu esiphazamisa ukungalali kahle kwentsha ukuphazamiseka kancane kancane kwesikhathi sokulala.

Ubukhona obuyingozi bezikrini

Ukuba khona kwezikrini ezindlini zokulala, kumakhompyutha, kumathebulethi, kuma-smartphone, emidlalweni yevidiyo, kumathelevishini kubambezeleka ukulala. Ukuvuselela kakhulu, abavumeli ubuchopho ukuvumelanisa okuhle komjikelezo wokulala /ukulala.

Le mikhuba emisha yezenhlalo nobunzima bayo bokulala kubangela ukuthi ingane ibambezele ukulala, okwenza kube nzima ukulala kwayo.

Intsha inesidingo esiphakeme sokulala kunabantu abadala. Isidingo sabo silinganiselwa ku-8 / 10h sokulala ngosuku, kanti empeleni isikhathi sokulala kuleli qembu lobudala singama-7h kuphela ubusuku ngabunye. Intsha inesikweletu sokulala.

UJean-Pierre Giordanella, umbhali ongudokotela wombiko wobuthongo woMnyango Wezempilo, wancoma ngo-2006 “isikhathi esincane sokulala phakathi kwamahora ayisishiyagalombili kuya kwayisi-8 ebusheni, isikhathi esinqunyelwe ukulala akufanele singeqi ku-9 ntambama”.

Ngakho-ke asikho isidingo sokukhathazeka lapho osemusha ehlala ngaphansi kwempahla yakhe lapho isikhathi sokudla sesifikile. Intsha izama ukuvala isikhala sokungalali ngezimpelasonto, kepha isikweletu asihlali sisuswa njalo.

“Ukusa ekuseni ngeSonto kubavimbela ukuba balale ngesikhathi“ esijwayelekile ”kusihlwa futhi kususa isigqi sokulala. Intsha ngakho-ke kufanele ivuke kungakadluli ihora leshumi ekuseni ngeSonto ukugwema i-jet lag ngoMsombuluko ”kuchaza udokotela.