Inyanga Yokulala Engcono

Ingabe uzizwa sengathi awulali ngokwanele? Ingabe kunzima kuwe ukuwa noma ukuhlala ulele? Uma kunjalo, usenkampanini ekahle: cishe umuntu omdala oyedwa kwabathathu e-US ubika ukungalali ngokwanele (National Heart, Lung, and Blood Institute, 2022). Le yinkinga ebalulekile ngoba ukulala akugcini nje ngokusenza sizizwe singcono, kodwa futhi kunezinzuzo eziningi zezempilo zesikhathi eside. Ukulala kahle kungasiza ukuqinisa amasosha omzimba, kuthuthukise isisindo esinempilo, kwehlise amathuba akho okuthola isifo sikashukela noma isifo senhliziyo, futhi kukunike ukugxila okuqinile emisebenzini ebalulekile njengokushayela (Umnyango Wezempilo Nezinsizakalo Zabantu wase-US, 2022).

Ngokuhlangenwe nakho komuntu siqu, ngiyazi ukuthi ukulala kahle kunzima ukukuthola. Kwatholakala ukuthi nginenkinga yokulala lapho ngisemusha futhi kwadingeka ngifunde ngemikhuba emihle yokulala ukuze ngiqiniseke ukuthi ngilala kahle. Lapho ngikhula, ngasebenza emtholampilo wokulala njengochwepheshe ohlola izinkinga zokulala; lokhu kwanginikeza isihlalo esingaphambili ekusizeni abanye ngezinkinga zabo zokulala. Ngakho-ke, ngeNyanga Engcono Yokulala, ngingathanda ukwabelana nani ngamanye amathiphu engiwathandayo okulala engiwacoshe eminyakeni edlule. Lawa macebiso ngokuvamile aqondiswe kulabo abanenkinga yokuqwasha noma abanokuphazamiseka kwesigqi sokulala/ukuvuka (izinkinga zesigqi se-circadian), kodwa ngikholelwa ngokuqinile ukuthi angazuzisa noma ubani.

• Zama ukuvuka ngesikhathi esifanayo nsuku zonke. Njengoba kumnandi kakhulu ukulala ngezimpelasonto, ukuvuka ngesikhathi esifanayo nsuku zonke kuvumela umzimba wakho ukuthi wakhe ngokwanele isidingo sokulala ekupheleni kosuku (Peters, 2023). Imizimba yethu ithanda amaphethini angabikezelwa, ngakho-ke ukuvuka ngezikhathi ezimisiwe kwenza umzimba ube yisigqi esihle sokulala ebusuku.
• Qiniseka ukuthi uthola ukukhanya kwelanga lapho uvuka. Amaseli asemehlweni ethu ahlotshaniswa ikakhulukazi nokukhanya kwelanga futhi azokhombisa ubuchopho ukunciphisa ukukhiqizwa kwe-melatonin, ikhemikhali umzimba oyikhiqizayo ukusiza ukulala (Pacheco, 2023). Ngokufana nokuvuka ngesikhathi esifanayo kusiza isigqi somzimba sokulala/ukuvuka, ukukhanya nakho kuyisici esinamandla sokulawula ukulala. Uma uhlala endaweni lapho kunzima khona ukuthola ukukhanya kwelanga ekuseni, cabanga ngokuthola ibhokisi elikhanyayo. Ibhokisi elikhanyayo ngokuyisisekelo liyisibani esilingisa ukukhanya kwelanga futhi lihle kakhulu ekukhanyiseni ngenkathi uzilungiselela ekuseni (vele uthayiphe "ibhokisi elikhanyayo lokulala" e-Amazon ukuze uthole izinketho ezihlukahlukene).
• Fiphalisa izibani ebusuku. Ukukhanya okwengeziwe ekuseni kuhle, kodwa kusihlwa, okuphambene kuyiqiniso. Ukunciphisa ukudla kwakho okulula ebusuku, ikakhulukazi ezikrinini zekhompyutha namafoni, kuzosiza umzimba wakho uqalise ukukhiqizwa kwe-melatonin, okuzogqugquzela ukushayela okunempilo kokulala (Umnyango Wezempilo Nezinsizakalo Zabantu wase-US, 2022). Amafoni amaningi esimanje nezikrini zekhompuyutha zinezici zokusiza ukulala lapho izikrini zizofiphalisa ngokuzenzakalelayo noma zishintshe imibala iye kuwolintshi (imvamisa yokukhanya engcono yokutshela umzimba ukuthi yisikhathi sokulala). Noma ungenza engikwenzayo: gqoka izibuko zelanga eziwolintshi ngaphambi kokuyolala (umkami ucabanga ukuthi zibukeka zinodoti, kodwa ziyasebenza!).
• Yidla ukudla ngezikhathi ezingaguquki. Ukudla ukudla kungesinye isiqalo esazisa umjikelezo wokulala/ukuvuka komzimba wakho. Ukudla ukudla ngezikhathi ezihlukene usuku ngalunye kungadida umzimba futhi kulahlekise isigqi (National Sleep Foundation, 2022). Ukudla kwakusihlwa okufanelekile kufanele kube amahora amabili kuya kwamathathu ngaphambi kokulala, futhi kukhethwa isidlo sakusihlwa esilula (I-National Sleep Foundation, 2022). Futhi akukho ukudla okulula phakathi kwamabili; Ukudla ukudla ebusuku kakhulu kuvimbela umzimba wakho ekungeneni ebuthongweni obuzolile (National Sleep Foundation, 2022).
• Uma uvuka ebusuku, yenza umsebenzi othule ukuze uphinde ulale. Kujwayelekile ukuthi uvuke izikhathi ezimbalwa ubusuku bonke. Nokho, uma uthola ukuthi awukwazi ukuphinde ulale ngemva kwemizuzu engaba ngu-20, shiya umbhede wenze umsebenzi ozolile njengokufunda ukuze uphumule. Lokhu kuzokhiqiza kakhulu ekwenzeni umzimba wakho ulale kunokujikijela nokuphenduka embhedeni (Johns Hopkins, nd). Ukulala ngenye yalezo zinto ongeke ukwazi ukuziphoqa; kufanele uthulise umzimba wakho futhi uphazamise ingqondo yakho ukuze ubuthongo bubambe.
• Cabangela ukubona uchwepheshe wokulala uma izinkinga zokulala ziqhubeka. Uma uthola ukuthi ukulala kwakho akuphumuli, noma ukuthi ukulala kuyinkinga eqhubekayo, yenza i-aphoyintimenti nochwepheshe bokulala. Ukuphazamiseka kokulala kuvamile kakhulu, futhi kunezinketho eziningi zokwelapha ezingakusiza ukuthi ubuyele ekutholeni ubuthongo obuhle. Ngesikhathi sami ngisebenza emtholampilo wokulala, ngibone izimpilo eziningi zeziguli zishintsha zaba ngcono uma sezixazululiwe izinkinga zazo zokulala.

Zama amanye alawa macebiso, futhi ngithemba ukuthi nonke nizolala kangcono phakathi Nenyanga Yokulala Okungcono!

Resources

Johns Hopkins Medicine (nd). Phezulu Maphakathi Nobusuku? Ungabuyela Kanjani Ekulaleni.

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

National Heart, Lung, and Blood Institute (2022, March 22). Kuyini Ukungalali futhi

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

I-National Sleep Foundation (2022, Mashi 13). Thola Ukulala Okunempilo Ngokudla Ngokuqondile Kushejuli.

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, Ephreli 6). I-Light Therapy yabaphethwe yi-Insomnia. Isisekelo Sokulala.

sleepfoundation.org/light-therapy

Peters, Brandon (2023, Januwari 15). Isinyathelo sokuqala Sokulala Kangcono: Vuka Ngesikhathi esifanayo Njalo

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.

UMnyango Wezempilo Nezinsizakalo Zabantu wase-US (2022, Julayi, 15). Ukuphila Okunempilo: Thola Kwanele

Ukulala.  Ihhovisi Lokuvinjelwa Kwezifo kanye Nokuthuthukiswa Kwezempilo.  health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep