Ukulala Ngokwaneleyo
IINKCUKUCHA ezininzi ngokuphathelele ukulala ziye zaqondwa ngokucace ngakumbi kule minyaka ingama-50 idluleyo. Oko kuye kwafundwa kuye kwazingqina zingeyonyaniso ezinye zeengcamango ekukudala abantu bekholelwa kuzo. Enye yezo ngcamango kukuba, isantya sezinto ezininzi ezenzekayo emzimbeni xa umntu ephumle siyehla, ngenxa yoko xa umntu elele akukho nto yenziwa ngumzimba.
Ngokufunda ngendlela ingqondo esebenza ngayo, abezonyango baye bafumanisa ukuba kukho imijikelo emininzi eqhubekayo xa umntu elele. Kunokuba ingqondo ingenzi nto xa umntu elele, kwimijikelo ethile iye isebenze ngowona mlinganiselo uphakamileyo. Ukuze umntu abe ulele ngokwaneleyo, yonke le mijikelo mine okanye ngaphezulu kufuneka yenzeke busuku ngabunye yaye kufuneka mjikelo ngamnye uthabathe ixesha elaneleyo.
Ukuntsonkotha Kokulala
Ukulala ngokwaneleyo kudla ngokwahlulahlulwa kube ziindidi ezimbini: oko ngokuqhelekileyo kubizwa ngokuba yi-REM (ixesha lokuqhwanyaqhwanyaza, okanye lokuphupha) nenon-REM (elokungaphuphi). Uyakwazi ukumbona umntu xa ekwi-REM, amehlo akhe ayaqhwanyaqhwanyaza ngaphakathi kweenkophe.
I-non-REM inokwahlulahlulwa ibe ngamanqanaba amane. Xa ugqiba kulala, ungena kwinqanaba lokuqala—ukozela okanye ukulala ubuthongo obungekho nzulu. Kweli nqanaba umzimba wakho uthi saa kamnandi yaye ii-brain waves zakho azishukumi rhoqo kwaye xa zishukuma zishukuma ngokukhawuleza. Busuku ngabunye, oku kuthabatha imizuzwana engama-30 ukusa kwimizuzu esi-7. Xa umntu engena kwinqanaba lesibini—kobentlombe—uchitha ama-20 ekhulwini obusuku, yaye ii-brain waves ziba nkulu. Usenokuba neengcinga okanye ubone imifanekiso engacacanga kakuhle, kodwa ube ungayazi indawo okuyo, ungenakuyazi kwanaxa unokuvula amehlo.
Emva koku, kulandela inqanaba lesithathu nelesine apho umntu alala cum. Ngeli thuba, umntu ungena kwinqanaba elibizwa ngokuba yi-delta sleep, kweli nqanaba ingqondo ikhupha ii-waves ezinkulu ezicothayo. Ngeli xesha ke akubi lula ukuba umntu avuke ngenxa yokuba igazi lakhe elininzi liya kwizihlunu. Ebudeni beli xesha (elidla ngokuthabatha malunga nama-50 ekhulwini obusuku), umzimba uyazihlaziya, yaye umntu oselula uyakhula. Kubalulekile ukuqonda ukuba nabani na, oselula okanye umntu omdala, ongakhange angene kwinqanaba lobuthongo obunzulu uya kuziva ediniwe, edakumbile okanye mhlawumbi edandathekile ngosuku olulandelayo.
Ekugqibeleni, mjikelo ngamnye ufikelela esiphelweni ngenqanaba elahlukileyo le-REM. Kweli nqanaba lamaphupha (elidla ngokwenzeka rhoqo kwimizuzu engama-90), igazi elininzi liya engqondweni yaye ngeli xesha ii-brain waves zakho zifana naxa uhleli. Noko ke, akunakukwazi ukushukuma. Kubonakala ngathi oku kungakwazi ukushukuma kukuthintela ukuba ungazenzi izinto oziphuphayo ukuze ungazenzakalisi okanye wenzakalise abanye.
Le mijikelo ye-REM, okanye yamaphupha iba mide thuba ngalinye ebudeni bobusuku yaye ibonakala iluncedo kakhulu ekwenzeni umntu abe nengqondo ephilileyo. Njengekhompyutha, ingqondo ihlola izinto ezikwinkumbulo yokwexeshana, icime inkcazelo engabalulekanga igcine izinto ekufuneka izigcinile. Umntu oba kwimijikelo yamaphupha manqaphanqapha kuthiwa uyadandatheka. Ngokomzekelo, abantu abanengxaki yokungalali bachitha ixesha elincinane bekwi-REM, yaye oko kubangela ukuba banxunguphale ngokuthe ngcembe.
Ngoko, kwenzeka ntoni xa sisoloko singayifumani le mijikelo (enoba oko sikwenza kuba sithanda okanye kuyazenzekela) nto leyo ebangela ukuba singalali ngokwaneleyo? Ukuba kwiintsuku ezilandelelanayo silala iiyure ezimbalwa kunezo zilindelekileyo, asiyi kuwufumana ngokwaneleyo umjikelo wokugqibela we-REM nongowona uthabatha ithuba elide, mjikelo lowo ubaluleke gqitha engqondweni. Ukuba asilali kakuhle, simana sisithi ngqwa ngamathub’ athile, asikwazi ukulala ubuthongo obunzulu kanti obo buthongo buyimfuneko ukuze imizimba yethu ikwazi ukuzihlaziya. Abantu abanethuba elide bengalali ngokwaneleyo abakwazi ukunikela ingqalelo, bayalibala okanye balahlekelwe ngamazwi xa bethetha, abakwazi kuyicinga kakuhle into bayihlalutye yaye baphelelwa bubuchule bokwenza izinto.
Yintoni ebangela umzimba ufune ukulala? Zininzi izinto ezibangela ukuba kubekho umjikelo wokuba umntu alale avuke (mihla le). Kubonakala ngathi ingqondo idlala indima ebalulekileyo kulo mjikelo. Kwakhona, kukho ii-nerve cells engqondweni ezinendima ebalulekileyo ekulaleni. Ezi seli zikufuphi nendawo ekudibana kuyo ii-optic nerves. Ngoko ke, ukukhanya kunento yokwenza nokozela kwethu. Ukukhanya okuqaqambileyo kumenza aphaphame umntu, ngoxa elala kamnandi kwindawo emnyama.
Nobushushu bomzimba bubandakanyekile. Xa umzimba ushushu kakhulu—ekuseni nangokuhlwa—umntu uthi qwa. Xa ubushushu bomzimba busihla, umntu uyozela. Abaphandi bayavuma ukuba iimeko ezibangela umntu aphaphame okanye ozele ziyahluka kubantu ngabantu.
Kufuneka Ulale Ithuba Elingakanani?
Izazinzulu zithi ngokomlinganiselo, umntu kufuneka alale malunga neeyure ezisibhozo busuku ngabunye. Kodwa uphando lukwabonisa ukuba abantu bayahluka kakhulu ngokuphathelele le nkalo.
Xa uzihlolisisa ngenyameko unokubona enoba ulala ngokwaneleyo okanye unengxaki kusini na. Iingcali ziyavumelana ukuba ezi ziimpawu zomntu olala ngokwaneleyo:
◼ Ubuthongo buhla ngokukhawuleza ungakhange usebenzise mayeza alalisayo okanye ube uphethuphethuka.
◼ Akufane uvuke ezinzulwini zobusuku kodwa ukuba uvukile uphinda ulale ngokukhawuleza.
◼ Uphaphama phantse ngexesha elinye ntsasa nganye kungakhange kubekho mfuneko yokuvuswa yi-alarm yewotshi.
◼ Wakuba uvukile uze uqalise ukwenza imisebenzi yakho, uhlala uthe qwa imini yonke.
Amacebiso Onokuwasebenzisa
Kuthekani ngabo baphuthelwayo ngamathub’ athile? Ezinye iingcali zinikela la macebiso aluncedo:
1. Kuphephe ukusela utywala nezinto ezibangela udlamko njengekofu okanye iti xa sele uza kulala. Abantu abaninzi banempazamo yokukholelwa ukuba utywala buyalalisa. Noko ke, uphando lwabezonyango lubonisa ukuba nakuba utywala bunokukozelisa ekuqaleni, bunokuphinda bukwenze uphaphame.
2. Yeka ukutshaya. Enye incwadi ithi: “Kunzima ukuba buhle ubuthongo kubantu abatshayayo, ngenxa yokuba icuba linyusa i-blood pressure, libangela ukuba intliziyo ibethe ngamandla lize libangele i-brain wave isebenze ngamandla. Kwakhona abantu abatshayayo badla ngokuphaphama rhoqo ezinzulwini zobusuku, mhlawumbi ngenxa yokunqanqatheka.”
3. Ziphephe izinto eziza kulola ingqondo okanye zikwenze udlamke ngaphambi nje kokuba ulale. Ukulolonga umzimba kubangela umntu aphumle kamnandi kodwa akufuneki ulolonge umzimba ngaphambi nje kokuba ulale. Ukuzama ukucombulula iingxaki ezinzulu okanye ukusebenzisa ingqondo kakhulu ngaphambi nje kokuba ulale kunokukuphazamisa bungahli lula ubuthongo.
4. Qiniseka ukuba kwigumbi lakho lokulala kuthe cwaka, kumnyama yaye ukuba kunokwenzeka, kupholile. Ngokuphathelele ingxolo, olunye uhlolisiso olwenziwayo lwabonisa ukuba abantu abahlala kufuphi nesikhululo seenqwelo-moya bathi abasaziva iinqwelo-moya. Noko ke, kwathi kwakuhlolwa oko kwenzekayo kubo xa belele, kwafunyaniswa ukuba ingxolo yenqwelo-moya nganye efikayo nendulukayo ikho kwii-brain waves zabo! Abo babesenza uphando bagqiba kwelokuba aba bantu baphazamiseka isithuba esingangeyure kubuthongo babo busuku ngabunye kunabantu abahlala kwiindawo ezingenangxolo. Ukuba bebenokufaka ii-earplugs okanye basebenzise ezinye iindlela ukuze bangayiva kakhulu ingxolo, oko bekuya kubanceda balale kamnandi. Abanye bafumanisa ukuba ingxolo etsholo phantsi njengengxolo ye-fan yombane, iluncedo kakhulu kuba yenza ingxolo yasesitratweni ingavakali kakhulu.
5. Kulumkele ukusebenzisa amayeza alalisayo. Buya busanda ubungqina bokuba amayeza amaninzi alalisayo enza umntu abe likhoboka lawo yaye xa esetyenziswe ixesha elide agqibela ngokungasebenzi, abangele nezinye iingxaki. La mayeza anokuba luncedo nje okwexeshana.
Ekubeni ingxaki yokungalali ngokwaneleyo inokubangelwa ludandatheko, kuthiwa enye into enokuba luncedo ukuze ulale kamnandi kukuzama ukuba kungabikho nto ikuphazamisayo ngaphambi kokuba ulale. Kunokuba luncedo ukuba uzikhuphe engqondweni iingxaki zosuku uze wenze into enandiphekayo, njengokufunda. Ngokucacileyo, siyangenelwa kweli cebiso leBhayibhile: “Musani ukuxhalela nantoni na, kodwa ezintweni zonke zaziseni izibongozo zenu kuThixo ngomthandazo nesikhungo nombulelo; yaye uxolo lukaThixo . . . luya kuzilinda iintliziyo zenu namandla enu engqondo.”—Filipi 4:6, 7.
[Ibhokisi/Umfanekiso okwiphepha 26, 27]
Ezinye Zeembono Eziqhelekileyo Ezingachananga
1. Ukusela iziselo ezine-caffein yeyona nto inokukunceda uhlale uthe qwa xa uqhuba kuhambo olude.
Uphando lubonisa ukuba abaqhubi badla ngokuzikhohlisa bacinge ukuba bathe qwa. Xa kunyanzelekile ukuba uqhube kuhambo olude ebusuku, kubhetele uhambe umisa kwiindawo ezikhuselekileyo uze uthi ngqwa kancinane (imizuzu eli-15 ukusa kwengama-30), emva koko uhambahambe okanye ubaleke wolule iingalo nemilenze.
2. Ukuba ndinengxaki yokulala, kubhetele ndimana ndisithi ngqwa nje ixeshana.
Mhlawumbi abanye kuyabanceda oko, kodwa iingcali ezininzi zikholelwa ukuba eyona nto ifanelekileyo kukuba umntu alale kube kanye ixesha elide kwiiyure ezingama-24. Ukuthi ngqwa nje ixeshana ebudeni bemini (imizuzu eli-15 ukusa kwengama-30) kunokukunceda uhlale uthe qwa emva kwemini xesha elo ekudla ngokuba nzima ukuthi qwa ngalo kodwa oku akumele kuphazamisane nobuthongo bakho ebusuku. Kodwa ukuthi ngqwa sele kusele iiyure ezine ngaphambi kwexesha lokulala kunokukuphazamisa ungalali kamnandi ebusuku.
3. Amaphupha esiwakhumbulayo abangela ukuba singaphumli kamnandi.
Ukuphupha (okudla ngokwenzeka xa sikwi-REM) ngumqondiso wokuba siphumle kamnandi yaye sidla ngokuphupha izihlandlo ezine okanye ngaphezulu busuku ngabunye. Uphando lubonisa ukuba iphupha silikhumbula xa siye savuswa ngoxa sisaphupha okanye savuswa kwimizuzu nje embalwa lisandul’ ukuphela elo phupha. Kwelinye icala, iphupha elibi linokusenza sinxunguphale kube nzima nokuba ubuthongo buphinde buhle.
[Umfanekiso okwiphepha 24, 25]
Xa ubulele kamnandi ebusuku uhlala uthe qwa imini yonke
[Umfanekiso okwiphepha 25]
Izazinzulu ziyazi ngoku ukuba xa ulele, kubakho imijikelo namanqanaba awahlukahlukeneyo
[Umfanekiso okwiphepha 26]
Kulumkele ukusebenzisa amayeza alalisayo
[Umfanekiso okwiphepha 27]
Ubuthongo abuhli ngokukhawuleza kubantu abatshayayo