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Inyanga yokulala engcono

By Ngaba uH

Ngaba uziva ngathi akulali ngokwaneleyo? Ngaba kunzima kuwe ukuwa okanye ukuhlala ulele? Ukuba kunjalo, ukwinkampani elungileyo: malunga nomntu omnye kwabathathu abadala kwingxelo yase-US yokungalali ngokwaneleyo (Intliziyo yeSizwe, iLung, kunye neZiko leGazi, i-2022). Lo ngumba obalulekileyo kuba akwaneli nje ukuba ubuthongo busenze sizive ngcono, kodwa bukwanezibonelelo ezininzi zempilo zexesha elide. Ukulala kakuhle kunokunceda ukomeleza amajoni omzimba, ukukhuthaza ubunzima obunempilo, ukwehlisa amathuba akho okufumana isifo seswekile okanye isifo sentliziyo, kwaye kukunike ingqwalasela eyomeleleyo kwimisebenzi ebalulekileyo efana nokuqhuba (iSebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu, ngo-2022).

Ngokusuka kumava obuqu, ndiyazi ukuba kunzima ukulala ngokwaneleyo. Kwafunyaniswa ukuba ndinengxaki yokulala xa ndandikwishumi elivisayo yaye kwafuneka ndifunde ngendlela efanelekileyo yokulala ukuze ndiqiniseke ukuba ndifumana ubuthongo obumnandi. Ndathi ndakuba mdala, ndasebenza kwikliniki yokulala njengengcali yovavanyo lweengxaki zokulala; oku kwandinika isihlalo esingaphambili ekuncedeni abanye kwizigulo zabo zokulala. Ke, kwiNyanga yokulala eNgcono, ndingathanda ukwabelana nani ngeengcebiso zam zokulala endizithandayo endizichole kule minyaka idlulileyo. Ezi ngcebiso ngokubanzi zijoliswe kwabo banengxaki yokuphuthelwa okanye abanokuphazamiseka kwesigqi sokulala/ukuvuka (i-circadian rhythm disorders), kodwa ndikholelwa kakhulu ukuba banokunceda nabani na.

  • Zama ukuvuka ngexesha elifanayo yonke imihla. Njengoko kumnandi kakhulu ukulala ngeempelaveki, ukuvuka ngexesha elifanayo yonke imihla kuvumela umzimba wakho ukuba wakhe ngokwaneleyo isidingo sokulala ekupheleni kosuku (Peters, 2023). Imizimba yethu ithanda iipateni ezinokuqikelelwa, ngoko ke ukuvuka ngamaxesha abekiweyo kubeka umzimba kwisigqi esilungileyo sokulala ebusuku.
  • Qinisekisa ukuba ufumana ukukhanya kwelanga xa uvuka. Iiseli zamehlo ethu zihambelana ngakumbi nokukhanya kwelanga kwaye ziya kusayina kwingqondo ukunciphisa imveliso ye-melatonin, imichiza eyenziwa ngumzimba ukunceda ukulala (Pacheco, 2023). Ngokufana nokuvuka ngaxeshanye kunceda ukulala/ukuvuka komzimba, ukukhanya kukwayinto enamandla yokulawula ubuthongo. Ukuba uhlala kwindawo apho kunzima ukufumana ukukhanya kwelanga kusasa, cinga ngokufumana ibhokisi yokukhanya. Ibhokisi elikhanyayo ngokusisiseko isibane esilingisa ukukhanya kwelanga kwaye kulungele ukukhanyisa ngelixa ulungiselela kusasa (vele uthayiphe "kwibhokisi elikhanyayo lokulala" kwi-Amazon ukufumana iindlela ezahlukeneyo zokukhetha).
  • Izibane ezimnyama ngexesha langokuhlwa. Ukukhanya okungakumbi kusasa kulungile, kodwa ngokuhlwa, okuchaseneyo kuyinyaniso. Ukunciphisa ukukhanya kwakho ebusuku, ngokukodwa kwizikrini zekhompyutheni kunye neefowuni, kuya kunceda umzimba wakho uqalise ukuveliswa kwe-melatonin, eya kukhuthaza ukuqhuba okunempilo kokulala (iSebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, i-2022). Iifowuni ezininzi zale mihla kunye nezikrini zekhompyuter zineempawu zoncedo lokulala apho izikrini ziya kuzifiphalisa ngokuzenzekelayo okanye zitshintshe imibala iye kwiorenji (izihlandlo ezingcono zokukhanya ukuxelela umzimba ukuba lixesha lokulala). Okanye unokwenza into endiyenzayo: nxiba izibuko zelanga ze-orenji ngaphambi kokuba ulale (umfazi wam ucinga ukuba bajongeka, kodwa bayasebenza!).
  • Yitya ukutya ngamaxesha alinganayo. Ukutya kokutya sesinye isizathu esazisa ukulala/ukuvuka komzimba wakho. Ukutya ukutya ngamaxesha ahlukeneyo ngosuku ngalunye kunokuwubhidanisa umzimba kwaye uwulahle kwisingqi (iNational Sleep Foundation, 2022). Isidlo sangokuhlwa esifanelekileyo kufuneka sibe iiyure ezimbini ukuya kwezintathu ngaphambi kokulala, kwaye isidlo esilula sikhethwa (iSiseko seSizwe sokulala, ngo-2022). Kwaye akukho amashwamshwam ezinzulwini zobusuku; ukutya ukutya ebusuku kakhulu kuthintela umzimba wakho ukuba ungene ebuthongweni obuphumlileyo (iNational Sleep Foundation, 2022).
  • Ukuba uvuka ebusuku, yenza umsebenzi ozolileyo ukuze uphinde ulale. Kuyinto eqhelekileyo ukuvuka amaxesha amaninzi ubusuku bonke. Nangona kunjalo, ukuba ufumanisa ukuba awukwazi kuphinda ulale emva kwemizuzu engama-20, yishiya ibhedi kwaye wenze umsebenzi ozolileyo njengokufunda ukuphumla. Oku kuya kuba nemveliso ngakumbi ekwenzeni umzimba wakho ulale kunokuba ujule kwaye ujike ebhedini (Johns Hopkins, nd). Ukulala yenye yezinto ongenakuzinyanzela; kufuneka uzolise umzimba wakho kwaye uphazamise ingqondo yakho ukuze ubuthongo bubambe.
  • Cinga ngokubona ingcali yokulala ukuba iingxaki zokulala ziyaqhubeka. Ukuba ufumanisa ukuba ubuthongo bakho abuphumli, okanye ukulala yingxaki eqhubekayo, yenza idinga kunye nengcali yokulala. Ukuphazamiseka kokulala kuxhaphake kakhulu, kwaye kukho iindlela ezininzi zonyango ezinokukunceda ubuyele ekufumaneni ubuthongo obuhle. Ngexesha lam ndisebenza kwiklinikhi yokulala, ndibone ubomi bezigulane ezininzi buguqulwa bubengcono emva kokuba iingxaki zabo zokulala zilungiswe.

Zama ezinye zezi ngcebiso, kwaye ndiyathemba ukuba nonke niya kulala ngcono ngexesha leNyanga yokuLala kakuhle!

 

Resources

Johns Hopkins Medicine (nd). Phezulu kuMbindi woBusuku? Indlela yokuBuyela ebuthongweni.

hopkinsmedicine.org/health/wellness-and-prevention/up-in-the-middle-of-the-night-how-to-get-back-to-sleep

Intliziyo yeSizwe, iLung, kunye neZiko leGazi (2022, Matshi 22). Yintoni Ubuthongo kwaye

Ukunqongophala?  nhlbi.nih.gov/health/sleep-deprivation#:~:text=According%20to%20the%20Centers%20for,at%20least%20once%20a%20month.

Isiseko seSizwe sokulala (2022, Matshi 13). Fumana Ukulala Okusempilweni Ngokutya Ngokufanelekileyo kwiShedyuli.

thensf.org/get-healthy-sleep-by-eating-right-on-schedule/#:~:text=The%20National%20Sleep%20Foundation’s%202022,with%20more%20inconsistent%20meal%20schedules.

Pacheco, Danielle (2023, April 6). Unyango oluKhanya kwabo banengxaki yokuphuthelwa. Isiseko sokulala.

sleepfoundation.org/light-therapy

Peters, Brandon (2023, Januwari 15). Inyathelo lokuqala lokulala ngcono: Vuka ngexesha elinye rhoqo

Usuku.  VeryWellHealth.  verywellhealth.com/30-days-to-better-sleep-3973920#:~:text=Waking%20at%20the%20same%20time%20every%20day%20will%20actually%20help,fall%20asleep%20the%20next%20night.

ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu (2022, Julayi, 15). Ukuphila Ngokusempilweni: Yonela

Ukulala.  IOfisi yoThintelo lweZifo kunye nokuKhuthazwa kweMpilo.  health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep