Umphumela Wezindlela Zokulala Empilweni Yengqondo
Impilo yengqondo iyisici esibalulekile senhlalakahle yomuntu iyonke, ehlanganisa hhayi nje ukungabikho kwezinkinga zengqondo kodwa nekhono lokuphatha ukucindezeleka, ukuzwa imizwa emihle, nokusebenza kahle empilweni yansuku zonke. Esinye isici esivame ukunganakwa ekulondolozeni impilo yengqondo izindlela zokulala. Ukulala okwanele nokusezingeni eliphezulu kudlala indima ebalulekile ekugcineni impilo yomzimba neyengqondo.
Ukubaluleka Kokulala Empilweni Yengqondo
Ukulala kuyisidingo esiyisisekelo sezinto eziphilayo esibalulekile ekululameni ngokomzimba nangokwengqondo. Ngesikhathi sokulala, umzimba uvuselela amaseli, ulungisa imisipha, futhi ulawule imisebenzi ehlukahlukene yomzimba, okuhlanganisa nesimiso sezinzwa esiyinhloko. Ukulala okunempilo kuhilela izinhlobo ezimbili eziyinhloko zokulala: Ukunyakaza Kwamehlo Okusheshayo (REM) kanye Non-REM. Isigaba ngasinye sinemisebenzi nezinzuzo zaso empilweni yengqondo.
Ukulala kwe-REM kanye nempilo yengqondo
Ukulala kwe-REM kuvame ukuhlotshaniswa nokuphupha futhi kubhekwa njengokubalulekile ekucutshungulweni kwemizwelo, ekufundeni, nasekukhumbuleni. Izifundo zibonisa ukuthi abantu abangalali ngokwanele kwe-REM banamathuba amaningi okubhekana nezinkinga zemizwelo nezokuqonda. Isibonelo, bangase babe nobunzima obukhulu ekubhekaneni nokucindezeleka nokwenza izinqumo ezinhle. Ukulala kwe-REM nakho kudlala indima ebalulekile ekulawuleni imizwelo nokulawula ukusabela kwemizwelo ezimweni ezinzima.
Ukulala Okungalali Kahle Nokululama Komzimba
Ukulala okungewona i-REM, okunezigaba ezintathu, kubaluleke kakhulu ekululameni ngokomzimba. Phakathi nesigaba sesithathu sokulala okungewona i-REM, umzimba wenza okuningi kokulungiswa ngokomzimba okudingekayo, njengokulungisa izicubu nokwakha imisipha. Ukuntuleka kokulala okungewona i-REM kungathinta kabi amandla nokukhuthazela ngokomzimba, ekugcineni kuthinte impilo yengqondo, njengoba umuntu engase azizwe ecasukile noma ekhungathekile kakhulu lapho isimo sakhe somzimba singesihle.
Umphumela Wokuntuleka Kokulala Empilweni Yengqondo
Izifundo eziningi zibonise ukuhlobana okuqondile phakathi kokungalali kahle kanye nezinkinga ezahlukene zengqondo. Eminye yemiphumela yokungalali kahle empilweni yengqondo ihlanganisa:
I-Depresi
Ukungalali kahle okungapheli kuvame ukuhlotshaniswa nengozi eyengeziwe yokucindezeleka. Abantu abanenkinga yokungalali kahle, isibonelo, banamathuba aphindwe kabili kuya kwamathathu okuba nokucindezeleka kunalabo abalala ngokwanele. Lokhu kungenxa yokuthi ukulala kudlala indima ebalulekile ekulawuleni ama-hormone okucindezeleka njenge-cortisol.
Ukukhathazeka
Njengasekucindezelekeni, ukuntuleka kokulala nakho kungenza izimpawu zezinkinga zokukhathazeka zibe zimbi kakhulu. Uma ubuthongo buphazamiseka, ikhono lomuntu lokubhekana nokucindezeleka liyancipha, okwandisa ingozi yokuhlaselwa uvalo nezinye izinkinga zokukhathazeka.
Isifo se-Bipolar
Ukulala okungajwayelekile kuwuphawu oluvamile lwesifo sokuphazamiseka kwengqondo. Ngesikhathi sezigameko zokusangana, abantu bavame ukulala kancane kodwa babonise amandla amaningi, kanti ngesikhathi sokucindezeleka, bavame ukulala ngokweqile. Ukugcina iphethini yokulala eqhubekayo kubalulekile ekulawuleni isifo sokuphazamiseka kwengqondo.
Ukuqonda kanye Nomsebenzi Wokuqonda
Ukuntuleka kokulala nakho kuthinta kabi amakhono okuqonda njengenkumbulo, ukunaka, kanye nokuxazulula izinkinga. Abantu abaningi abalala ngaphansi kwenani elinconywayo (cishe amahora angu-7-9 ngobusuku kubantu abadala) babika ukuthi ikhono lokugxila nokwenza izinqumo liyancipha.
Ukuphepha Nezingozi
Ukungalali kahle kungandisa ingozi yezingozi, kokubili emgwaqweni nasemsebenzini. Ngenxa yokuthi ukozela kunganciphisa isikhathi sokusabela kanye nobukhali bengqondo, izingozi eziningi zomgwaqo zibangelwa abashayeli abalele.
Indlela Yokuthuthukisa Ikhwalithi Yokulala Kwempilo Yengqondo
Ukudala Uhlelo Lokulala Oluhlala Lukhona
Enye yezindlela ezinhle kakhulu zokuthuthukisa ikhwalithi yokulala ukugcina isimiso sokulala esingaguquguquki. Lala uvuke ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto. Ukuhlala njalo kusiza ekulawuleni iwashi langaphakathi lomzimba wakho, noma isigqi se-circadian, esibalulekile ekulaleni okuphumuzayo.
Dala Indawo Yokulala Ekhululekile
Indawo yokulala nayo idlala indima ebalulekile ekhwalithini yokulala. Qinisekisa ukuthi igumbi lakho lokulala lithule, limnyama, futhi lipholile. Sebenzisa umatrasi nomcamelo okhululekile, futhi ugweme ukusebenzisa amadivayisi kagesi afana namaselula noma ama-laptop ngaphambi kokulala, njengoba ukukhanya okuluhlaza okwesibhakabhaka kungaphazamisa ukukhiqizwa kwe-melatonin, i-hormone elawula ukulala.
Nciphisa i-Caffeine kanye notshwala
I-caffeine notshwala kungaphazamisa ubuthongo. Zama ukugwema i-caffeine okungenani amahora ayisithupha ngaphambi kokulala futhi ugweme utshwala amahora amaningana ngaphambi kokulala, ngoba nakuba utshwala bungakwenza ulale ekuqaleni, bungaphazamisa ubuthongo kamuva ngosuku.
Ukuzivocavoca Okuvamile
Ukuzilolonga njalo kungathuthukisa ikhwalithi yokulala, kodwa qiniseka ukuthi awuzivocavoci eduze kakhulu nesikhathi sokulala, ngoba lokhu kungandisa amazinga amandla futhi kwenze kube nzima ukulala.
Amasu Okuphumula
Ukuzivocavoca ngokuphefumula, ukuzindla, noma amasu okuphumula njenge-yoga ngaphambi kokulala kungasiza ekuphumzeni umzimba nengqondo, kulungiselele umzimba ukulala kangcono.
Isiphetho
Ukulala okunekhwalithi kuyisici esibalulekile sempilo yengqondo enhle. Ukulala akugcini nje ngokuthinta ukusebenza komzimba nokwengqondo, kodwa futhi nempilo yemizwa kanye nekhono lokubhekana nokucindezeleka kwansuku zonke. Ukunganaki ukulala kungaholela ezinkingeni zengqondo ezahlukahlukene njengokucindezeleka, ukukhathazeka, kanye nesifo sengqondo esiguquguqukayo, kanye nokwehla okukhulu kwengqondo.
Ngakho-ke, ukubeka ukulala phambili njengengxenye yesimiso sakho sansuku zonke nokuthatha izinyathelo zokuthuthukisa ikhwalithi yokulala kungasiza kakhulu empilweni yengqondo engcono. Le miphumela emihle ayizwakali nje kuphela esikhathini esifushane kodwa ingathuthukisa nekhwalithi yokuphila iyonke esikhathini eside.
