Impilo yami yonke bengilokhu ngiwubuthongo kanye nesikhova, okusho ukuthi ngangithanda ukulala kakhulu, ngilala ebusuku futhi ngivuka ebusuku. Ngahlupheka kakhulu phakathi neminyaka yami yesikole: kwakubonakala kuwukungalawuleki kimi ukuza esikoleni ngo-8:30 ekuseni !!! Ngaba nenhlanhla ngomsebenzi - ngokubona kwami, izikhova kuphela ezisebenza kumabonakude, ngakho usuku lokusebenza aluzange luqale ngaphambi kuka-11:00 - 11:30.
Nokho, ngangihlale ngikhathazekile ngokuthi umzimba wami udinga amahora amaningi okulala. Phela, anginaso isikhathi sokwenza inani elikhulu lezinto eziwusizo nezithakazelisayo, ngilele embhedeni amahora angu-10-11 ngosuku. Ngike ngizame ukuzilwela ngizenze umuntu wasekuseni kodwa lutho.
Lapho kuzalwa umntwana, isikhathi sosuku saba sifushane ngendlela eyinhlekelele, futhi ukuze ngibe nesikhathi sazo zonke izindaba zami, kwakudingeka ngizilinganisele ngandlela-thile. Isixazululo esilula, ekuqaleni, kwakuwukulala kancane. Kunalokho, kwenzekile, ngokuvamile, ngaphandle kwesinqumo sami)))
Kodwa ngokushesha ngaqala ukuzizwa ngibuhlungu kakhulu, futhi kwenye indawo enyangeni yesithathu yokuba ngumama kwaba sobala ukuthi nganginokucindezeleka kwangemva kokubeletha. Kakade manje, ngemva kokuwufunda lo mbuzo, ngabona ukuthi enye yezimbangela zokucindezeleka kwakuwukuntula ubuthongo obubi.
Kwavela ukuthi ukulala akuyona into yokunethezeka nhlobo, kodwa isidingo sokuqala emzabalazweni wezempilo nokuphila isikhathi eside.
Ukulala okunempilo kungabangelwa enye yezimfihlo zokuphila isikhathi eside. Ucwaningo luye lwabonisa ukuthi ukungalali isikhathi eside kungase kubangele isifo sikashukela, ukukhuluphala ngokweqile, umfutho wegazi ophakeme, isifo senhliziyo nemithambo yegazi, kanye nokuba buthakathaka kwamasosha omzimba. Ngaphezu kwalokho, ama-hormone ashintsha kusukela ekuntuleni njalo ukulala okunempilo, okuthinta isifiso sokudla kanye nezinqubo zokugaya ukudla, kunciphisa ikhono lomzimba lokubhekana nokucindezeleka futhi kwandisa ingozi yokucindezeleka. Ukulala kahle, ukudla okunomsoco nokuzivocavoca kubalulekile ukuze uhlale unempilo.
Umuntu ovamile (okungeyena umsebenzi we-yoga iminyaka futhi engeyena uchwepheshe we-qigong/tai chi, njll.) udinga okungenani amahora angu-8 okulala ngosuku, futhi ukunciphisa lesi sikhathi ngamahora ambalwa kwandisa kakhulu ingozi yokugula.
Ngaphezu kobude besikhathi sokulala, ikhwalithi yayo ibalulekile. Ukulala kufanele kuqhubeke. Isigaba sokulala esiphupha kuso (ukulala kwe-REM, noma i-REM) sinomthelela omkhulu endleleni esizizwa ngayo phakathi namahora ethu okuvuka. Uma ukulala kuphazamiseka njalo, ubuchopho buchitha isikhathi esincane kulesi sigaba, ngenxa yalokho sizizwa sivilapha futhi sibe nobunzima bokukhumbula nokugxilisa ingqondo.
Yiqiniso, ukulala okungaphazamiseki futhi isikhathi eside ngokwakho akuqinisekisi impilo, kodwa kuthinta ukugcinwa kwemisebenzi ebalulekile. Isibonelo, ngesikhathi sokulala, umzimba uyakwazi ukunxephezela "umonakalo empilweni": "ukulungiswa" kwezicubu, ukukhula kwemisipha, ukuhlanganiswa kwamaprotheni kwenzeka cishe ngesikhathi sokulala. Ngendlela, ngathola izifundo ezibonisa ukuthi abagijimi abachitha isikhathi esiningi embhedeni balulama ngokushesha futhi benza kangcono. Abantu abaningi baze bazame nokulala amahora angu-1-2 ngaphambi nje kokuzivivinya ngokomzimba noma ukuncintisana kwezemidlalo - ngale ndlela umzimba uzolungiselela kangcono futhi ugxile ngaphambi kokuhlolwa.
Ukulala ngenxa yempilo kunomphumela omuhle ekusebenzeni kwengqondo. Ochwepheshe batusa ukulala kwemizuzu eyishumi ngaphambi komcimbi obalulekile njengokuhlolwa noma umhlangano. Ukulala isikhathi eside nokujula kungaba nomphumela ophambene. Lesi sincomo sibonakala sinzima ukusisebenzisa kimi. Uma ngikhumbula kahle futhi ngingadideli lutho, uNapoleon wayengenza lokhu: ukulala imizuzu engu-15 phakathi nempi))) Kodwa uyena kuphela umuntu engimaziyo owalawula kakhulu ikhono lakhe lokulala nokuvuka. .
Nawa amanye amathiphu avela kochwepheshe okuthi ungazisiza kanjani ukuthi ulale futhi ulale ngokwanele:
- Ukuthola ukulala okuningi kwe-REM, zama ukulala ngasikhathi sinye.
- Susa ikamelo lakho lokulala nganoma yini engakuphazamisa ekulaleni kwakho, njengezilwane ezifuywayo noma ukugoqa abashade nabo.
- Yeka ukusebenzisa amagajethi akho owathandayo ihora nesigamu ngaphambi kokulala. Izikrini ezikhanyayo zamafoni, ama-iPads, amakhompuyutha zenza ingqondo yakho ivuke futhi iyenze isebenze, okuphambene nomgomo wethu. Lesi sincomo singisize kakhulu, lo mthetho uyasebenza nakanjani!
- Ungalali uze uzizwe ukhathele nobuthongo. Yenza okuthile okupholisayo: funda incwadi (hhayi esikrinini esikhanyayo) noma ulalele umculo ozolile, ugeze oshisayo, ngokuvamile, yenza noma yimuphi umsebenzi okwenza ulale, bese ulala kuphela.
- Yeka ukuphuza iziphuzo ezine-caffeine amahora angu-5-6 ngaphambi kokulala, nangaphambi kokulala, phuza okuthile okuthomalalisayo, njengamaqabunga e-mint aphekiwe.
Ngethemba ukuthi lezi zincomo zizokusiza ulale kahle futhi ungazizwa unecala ngakho)))
Imithombo:
1. Uphiko Lwemithi Yokulala E-Harvard Medical School
2. Cappuccio FP; D'Elia L; Strazzullo P; Miller MA. Ubude besikhathi sokulala kanye nokufa kwembangela yonke: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta yezifundo ezizayo. UKULALA 2010;33(5):585-592
3. Associated Professional Sleep Societies, LLC http://www.sleepmeeting.org/