Okuqukethwe
Kuthiwani uma "uyisibungu" futhi umlingani wakho "uyisikhova", noma okuphambene nalokho? Yini okufanele uyenze uma amashejuli akho omsebenzi engahambisani ngokwengxenye? Niyolala ndawonye ukuze niqinise ukusondelana, noma niye emakamelweni ahlukene kusihlwa? Into eyinhloko ukufuna ukuvumelanisa, ochwepheshe baqinisekile.
Usomahlaya u-Kumail Nanjiani kanye nomlobi/umdidiyeli u-Emily W. Gordon, abadali be-Love Is a Sickness, bake benza isinqumo sokulala ngesikhathi esifanayo njalo ebusuku, kungakhathaliseki ukuthi iyiphi isimiso sabo sansuku zonke.
Konke kwaqala kanje: eminyakeni embalwa edlule, emsebenzini, uGordon kwadingeka avuke futhi aphume endlini ngaphambi kukaNanjiani, kodwa ozakwethu bavuma ukuyolala ngesikhathi esifanayo. Eminyakeni embalwa kamuva, izinhlelo zabo zashintsha, futhi manje uNanjiani wavuka ekuseni nangaphambi kwesikhathi, kodwa lo mbhangqwana wanamathela ecebweni lokuqala, ngisho noma kufanele ulale ngehora lesishiyagalombili kusihlwa. Ozakwethu bathi kubasize ukuthi bahlale bexhumekile, ikakhulukazi uma izinhlelo zokusebenza zibahlukanisa.
Maye, akuwona wonke umuntu ophumelelayo kulokho uNanjiani noGordon abakwenzile: ukuhlukaniswa kwe-"larks" kanye "nezikhova" akukakhanselwanga, isigqi se-circadian sabalingani ngokuvamile asihambisani. Ngaphezu kwalokho, kwenzeka ukuthi omunye wabashadile unenkinga yokuqwasha noma amashejuli ahluke kakhulu kangangokuthi uma nilala ndawonye, kuyoba nesikhathi esincane kakhulu sokulala.
“Futhi ukungalali okungapheli kusithinta kabi isimo sethu nesimo sengqondo,” kuchaza uMayr Kruger, uchwepheshe wezokulala eYale Institute. “Sizizwa sozela, siyacasuka ngokushesha, futhi namakhono ethu okuqonda ayancipha.” Ngokuhamba kwesikhathi, ukuntuleka kokulala kungaholela ezinkingeni zenhliziyo, ukuphazamiseka kwezinqubo ze-metabolic, nokungasebenzi kahle kwamasosha omzimba.
Kodwa esikhundleni sokusola umlingani wakho ngokungalali ngokwanele, ochwepheshe bayeluleka ukusebenzisana ukuze kuxazululwe inkinga.
Yazi ukuthi udinga amanani ahlukene okulala
“Ukubona umehluko kuyisihluthulelo sokuxazulula le ndida,” kusho uRafael Pelayo, uchwepheshe wezokulala eStanford Medical Center. Ungase ube nezidingo ezahlukene, futhi lokho kulungile. Zama ukuxoxa ngazo ngokukhululekile nangokwethembeka ngangokunokwenzeka ngaphandle kokwahlulelana.
“Kudingeka sixoxe ngalokhu ngaphambi kokuba izinto zishube futhi niqale ukuba nezingxabano,” kusho isazi sokusebenza kwengqondo uJesse Warner-Cohen.
Zama ukulala kanye/noma ukuvuka ndawonye
UNanjiani noGordon baphumelele - mhlawumbe nawe kufanele uzame? Ngaphezu kwalokho, izinketho zingase zihluke. "Isibonelo, uma omunye wenu edinga ukulala kancane, ungakhetha into eyodwa: noma ulale noma uvuke ekuseni ndawonye," u-Pelayo uphakamisa.
Ucwaningo lubonisa ukuthi ukuba nophathina bayolala ngesikhathi esisodwa kunomphumela omuhle endleleni abesifazane ababuka ngayo ubudlelwano babo futhi kubanika umuzwa wenduduzo kanye nomphakathi nabashade nabo. Yebo, lokhu kuzofanele kuyekethise, kodwa kuyafaneleka.
Lala noma ungazizwa uthanda ukulala
Ukulala ngesikhathi esifanayo kusho izikhathi eziningi ezithuthukisa ubudlelwano. Lezi yizingxoxo eziyimfihlo (okuthiwa “izingxoxo ngaphansi kwekhava”), nokugona, kanye nocansi. Konke lokhu kusisiza ukuba siphumule futhi “sondle” sodwa.
Ngakho-ke noma uyisikhova sasebusuku futhi ulala ngemuva kwesikhathi kunomlingani wakho osenyoni, ungase ufune ukulala naye ukuze nje uqinise isibopho phakathi kwakho. Futhi, ngokuvamile, akukho lutho olukuvimbela ukuthi ubuyele ebhizinisini lakho ngemva kokuba umlingani wakho elele.
Dala isimo esifanele ekamelweni
Uma kungadingeki ukuthi uvuke ekuseni kakhulu, iwashi le-alamu lozakwenu elikhala inhliziyo lingase likuhlanyise. Ngakho-ke, u-Pelayo weluleka ukuthi nixoxe ngakho konke okungathí sina ukuthi yini ngempela ezokuvusa. Khetha lokho okukufanele: iwashi "elikhanyayo", imodi yokudlidliza ethule efonini yakho, noma umculo eniwuthandayo nobabili. Okuthile okungeke kuphazamise wena noma umlingani wakho olele - futhi kunoma yikuphi, izixhumi ezindlebeni noma imaski yokulala ngeke zikuphazamise.
Uma wena noma oshade naye nigingqika ngokungapheli nisuka kolunye uhlangothi, zama ukushintsha umatilasi wakho—njengoba mkhulu futhi uqina, kungcono.
Xhumana nochwepheshe
Izinqubo ezihlukene zansuku zonke zikude nenkinga enkulu: kwenzeka ukuthi omunye wabalingani uhlushwa ukuqwasha, ukuhona noma ukuhamba ebuthongweni bakhe. Lokhu akugcini ngokumlimaza, kodwa futhi kuvimbela umlingani wakhe ekutholeni ubuthongo obanele. Kulokhu, kufanele uxhumane nochwepheshe. “Inkinga yakho yinkinga yomlingani wakho, futhi,” kukhumbuza uMayr Kruger.
Lala emibhedeni noma emakamelweni ahlukene
Leli themba liyabadida abaningi, kodwa ngezinye izikhathi kuba ukuphela kwendlela yokuphuma. “Ukuya emakamelweni okulala ahlukene kuvamile,” kusho uJesse Warner-Cohen. Uma ngesikhathi esifanayo nobabili nizizwa niphumule ekuseni, kuyoba ngcono kuphela ebudlelwaneni.
Ungazama ukushintshanisa: nichithe ubusuku obunye ndawonye, obunye emakamelweni ahlukene. Zama, zama, bheka inketho evumelana kokubili. “Uma nilala ndawonye, kodwa ningalali ngokwanele, uzizwa uphuke ngokuphelele ekuseni futhi ungakwazi nokunyakazisa imilenze yakho, ubani oyidingayo? Kubuza udokotela wengqondo. "Kubalulekile ukuthi nobabili nikhululeke ngangokunokwenzeka omunye nomunye - hhayi nje ngesikhathi sokuphaphama, kodwa futhi nasekuleleni."