Ukubaluleka Kokulala Okwanele Kwempilo Yengqondo
Ukulala kuvame ukubhekwa njengento “engaxoxiswana ngayo”—ukungatholakali lapho umsebenzi unqwabelana, umsebenzi wesikole usondela, noma izinhlelo zokuxhumana nabantu zimatasa. Kodwa-ke, ukulala kungaphezu nje kwesikhathi sokuba umzimba uphumule, kodwa kunalokho kuyinqubo ebalulekile yezinto eziphilayo ethinta kakhulu impilo yengqondo. Lapho umuntu elala ngokwanele, ubuchopho bunethuba lokululama, bucubungule imizwa, futhi buhlele kabusha ulwazi. Ngakolunye uhlangothi, ukungalali kahle kungaholela ekushintsheni kwemizwa okwengeziwe, kwandise ukucindezeleka, futhi kwandise ingozi yezinkinga ezithile zengqondo. Ngakho-ke, ukuqonda ubudlelwano phakathi kokulala nokuphila kahle kwengqondo kuyisinyathelo esibalulekile sokuphila okulinganiselayo.
Ukulala kanye Nendlela Ubuchopho Obuzivuselela Ngayo
Ngesikhathi ulele, ubuchopho abuyeki ukusebenza. Eqinisweni, phakathi nezigaba ezithile zokulala, ikakhulukazi ubuthongo obujulile kanye nokulala kwe-REM (ukunyakaza kwamehlo okusheshayo), kwenzeka izinqubo eziningi zokululama. Ukulala okujulile kusiza umzimba ukulungisa izicubu, ukuqinisa amasosha omzimba, nokubuyisela amandla. Okwamanje, ukulala kwe-REM kudlala indima ebalulekile ekucubungulweni kwemizwelo, ubuciko, kanye nokuhlanganiswa kwenkumbulo. Ngesikhathi sokulala kwe-REM, ubuchopho "bugcina" okuhlangenwe nakho kanye nezifundo ezifundwe usuku lonke futhi bucubungula imithwalo yemizwelo okungenzeka ukuthi ayizange ixazululwe ngenkathi uphapheme.
Uma ubuthongo bunqanyulwa, umjikelezo wokulala uba ongaphelele. Ubuchopho bulahlekelwa ithuba lokwenza lezi zinqubo zokululama ngendlela efanele. Imiphumela ayibonakali ngaso sonke isikhathi ngokushesha, kodwa ivame ukunqwabelana phakathi nezinsuku: ukugxila okunciphile, ukuzwela okukhulu ngokomzwelo, kanye nokwenza izinqumo ezingasebenzi kahle.
Umphumela Wokulala Ekulawulweni Kwemizwelo
Enye yezinzuzo ezinkulu zokulala ngokwanele ukuphathwa kahle kwemizwelo. Uma silala ngokwanele, izingxenye zobuchopho eziphethe ukulawula imizwelo—kufaka phakathi i-prefrontal cortex—zingasebenza kahle kakhulu. I-prefrontal cortex isisiza ukuhlola izimo ngokunengqondo, ukulawula imizwa, nokuphendula izinselele ngaphandle kokuqhuma.
Ngakolunye uhlangothi, ukuntuleka kokulala kuvame ukwenza i-amygdala (ingxenye yobuchopho elawula ukwesaba kanye nezimpendulo zokucindezeleka) isabele kalula. Ngenxa yalokho, umuntu uvame ukucasuka kakhulu, ukushesha ukuthukuthela, noma ukubhekana nokukhathazeka ngokweqile. Izinto ezincane ezivame ukuphathwa ngokunganaki zingase zizwakale zingaphezu kwamandla. Yingakho ngemva kokuhlala kuze kube sebusuku, abantu abaningi bazizwa "benozwelo kakhulu" futhi becasuka kalula.
Ukulala Nokucindezeleka: Ubudlelwano Obunezindlela Ezimbili
Ukulala nokucindezeleka kunobudlelwano obubili. Lapho ukucindezeleka kwanda, umzimba ukhiqiza ama-hormone afana ne-cortisol, okwenza kube nzima ukuphumula, okuphazamisa ubuthongo. Kodwa-ke, lapho ubuthongo buphazamiseka, ikhono lomzimba lokunciphisa ukucindezeleka nalo liyancishiswa. Lo mjikelezo ungaba umjikelezo omubi: ukucindezeleka kwenza kube nzima ukulala, kanti ukungakwazi ukulala kwandisa ukucindezeleka.
Ukulala ngokwanele kusiza ekuqiniseni isimiso sezinzwa kanye nokwehlisa amazinga ama-hormone okucindezeleka. Ngaphezu kwalokho, ukulala kunikeza ubuchopho ithuba lokucubungula izinto ezibangela ukucindezeleka, okwenza izinkinga zizizwe zingakhungathekisi kakhulu ekuseni. Abantu abaningi bathola ukuthi ngemva kokulala kahle ebusuku, izixazululo zezinkinga ezazingaxazululeki ngaphambili ziba lula ukuzithola. Lokhu akuyona into eyenzeka ngengozi, kodwa umphumela wokuhlanganiswa kwenkumbulo kanye nokucubungula imizwa ngesikhathi sokulala.
Ubudlelwano Phakathi Kokulala Nokucindezeleka Nokukhathazeka
Ucwaningo lubonisa ukuthi ukuphazamiseka kokulala kuvame ukuhlotshaniswa nokucindezeleka nokukhathazeka. Ukungalali kahle, isibonelo, akulona nje uphawu lokucindezeleka kodwa kungandisa nengozi yomuntu yokuba nokucindezeleka kamuva ekuphileni. Ukungalali kahle kunciphisa imizwa, kubangele imicabango emibi, futhi kunciphisa amandla okwenza imisebenzi ejabulisayo—zonke izinto ezingadala ukucindezeleka.
Ezinkingeni zokukhathazeka, ukungakwazi ukulala kungandisa ukukhathazeka futhi kwenze kube nzima ngengqondo ukuthi "ithule." Uma umuntu ekhathele, ikhono lakhe lokuhlola izinsongo ngokoqobo liyancipha. Ubuchopho buvame ukweqisa imiphumela emibi engaba khona, okwandisa ukukhathazeka. Ngakho-ke, ukuthuthukisa ikhwalithi yokulala ngokuvamile kuyisinyathelo esibalulekile ekwelapheni izinkinga zokukhathazeka, kanye nokwelashwa kwengqondo nokusekelwa komphakathi.
Umthelela Wokulala Ekugxileni Nokukhiqiza
Inhlalakahle yengqondo ayigcini nje ngokuzizwa ujabule, kodwa futhi imayelana nekhono lokusebenza kahle. Ukulala ngokwanele kudlala indima ebalulekile ekugcineni ukugxilisa ingqondo, inkumbulo, kanye nokukhiqiza. Uma ubuthongo buncishwa, ukunaka kuyaphazamiseka kalula, izikhathi zokusabela zihamba kancane, kanye namakhono okufunda ehla. Lokhu kungaholela ekukhungathekeni, ukwehlisa ukuzethemba, futhi kubangele ukucindezeleka okwengeziwe.
Ngokuhamba kwesikhathi, ukwehla kokusebenza okubangelwa ukungalali kahle kungathinta impilo yezemfundo neyomsebenzi. Uma umuntu ehlala ezizwa "engagxilile" noma "engasebenzi kahle," umthwalo wengqondo uyanda. Ukulala ngokwanele kungenye yezisekelo zokuzizwa enekhono, eqiniseka, futhi ezinzile ngokwengqondo.
Ukulala Njengendlela Yokuzinakekela
Ngokuvamile, abantu bacabanga ukuthi ukuzinakekela kufanele kuhilele imisebenzi ethile efana namaholide, ukwelashwa kwe-spa, noma ukuyothenga. Kodwa-ke, enye yezindlela ezilula nezithinta kakhulu zokuzinakekela ukulala. Ukulala ngokwanele kunikeza umzimba nengqondo ithuba lokululama ekucindezelekeni kokuphila. Uma umuntu elala ngokwanele, uyakwazi kangcono ukubhekana nezinselele, alondoloze ubudlelwano obuhle bomphakathi, futhi alondoloze imikhuba ngaphandle kokuzizwa ecindezelekile.
Ukulala kudlala indima ekugcineni ibhalansi yama-hormone ehlobene nendlala nokwaneliseka, okuholela ekudleni njalo. Lokhu kuthinta nesimo sengqondo, njengoba ukudla izakhamzimba kanye nokuqina koshukela egazini kungathinta imizwa. Ngamanye amazwi, ukulala akuyona nje into "yasebusuku", kodwa kuyindlela yokutshala imali empilweni yengqondo usuku lonke.
Udinga Ukulala Okungakanani?
Izidingo zokulala ziyahlukahluka kumuntu nomuntu, kodwa ngokuvamile, abantu abadala banconywa ukuthi balale cishe amahora angu-7-9 ngobusuku. Intsha ngokuvamile idinga okwengeziwe, cishe amahora angu-8-10, njengoba ubuchopho nemizimba yabo isakhula. Ngaphandle kobude besikhathi, ikhwalithi yokulala nayo ibalulekile. Ukulala amahora angu-8 kodwa ukuvuka njalo noma ukulala sekwephuzile kakhulu ngesimiso esingajwayelekile kusengashiya umzimba ukhathele.
Izimpawu zokuthi umuntu angase angabi naso isikhathi sokulala zifaka: ukozela emini, ubunzima bokugxilisa ingqondo, ukushintshashintsha kwemizwa, ukufisa njalo ukudla okunoshukela, kanye nokuzizwa ungaqabuki lapho uvuka. Uma lezi zimpawu ziqhubeka, kubalulekile ukuhlola imikhuba yakho yokulala.
Amathiphu Alula Okuthuthukisa Ikhwalithi Yokulala
Ukuze usekele inhlalakahle yengqondo, nazi ezinye izinyathelo ezingasiza ekuthuthukiseni amaphethini okulala:
1. Beka isimiso sokulala esingaguquguquki. Zama ukulala nokuvuka ngesikhathi esifanayo nsuku zonke, kuhlanganise nezimpelasonto.
2. Nciphisa ukuvezwa kwesikrini ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka okuvela kumaselula nama-laptop kungaphazamisa ukukhiqizwa kwe-melatonin, i-hormone ekhuthaza ukulala.
3. Dala isimiso sokuphumula sasebusuku. Isibonelo, geza ngamanzi afudumele, funda incwadi, noma wenze izivivinyo zokuphefumula.
4. Nciphisa i-caffeine kanye ne-nicotine, ikakhulukazi ntambama nakusihlwa, njengoba kokubili kuyizinto ezivuselelayo.
5. Dala indawo yokulala ekhululekile. Qiniseka ukuthi igumbi limnyama, lipholile, futhi lithule.
6. Lawula ukucindezeleka emini. Ukuya ephephandabeni, ukuzivocavoca okulula, noma ukukhuluma nomuntu omethembayo kungakusiza uthulise ingqondo yakho ebusuku.
Uma izinkinga zokulala ziqhubeka futhi ziphazamisa imisebenzi yakho, ukubonisana nochwepheshe wezempilo noma isazi sokusebenza kwengqondo kungaba yisinyathelo esihlakaniphile.
Isiphetho
Ukulala ngokwanele akuyona into yokunethezeka, kodwa kuyisidingo esiyisisekelo esidlala indima ebalulekile ekugcineni inhlalakahle yengqondo. Ukulala kahle kuvumela ubuchopho ukuthi bululame, bulawule imizwa, bunciphise ukucindezeleka, futhi bulondoloze amakhono okucabanga abukhali. Ngokuphambene nalokho, ukungakwazi ukulala kungabangela ukungazinzi ngokomzwelo, kukhulise ukukhathazeka, kwandise ingozi yokucindezeleka, futhi kunciphise umkhiqizo kanye nekhwalithi yokuphila.
Endleleni yokuphila yanamuhla esheshayo, ukubeka ubuthongo phambili kuyisinqumo esibalulekile sempilo yengqondo yesikhathi eside. Qala ngezinyathelo ezilula: ukulala njalo, ukudala isimiso sasebusuku esizolile, nokunikeza umzimba wakho isikhathi esanele sokuphumula. Ngoba ekugcineni, ukulala kahle akugcini nje ngokusenza sibe namandla kakhulu—kusenza futhi sibe nokuthula, siqine, futhi silungele ukubhekana nempilo.
