Ubusazi na ukuba sichitha malunga nesithathu sobomi bethu silele? Ukulala kubalulekile kuthi impilo kunye nokuphila, kwaye ukuyiqonda ngokupheleleyo kubalulekile ukwazi izigaba zayo. Kweli nqaku, siza kuhlola Liqonde iphupha nezigaba zayo, ukuze ube nombono ocacileyo wento eyenzekayo xa uphumle kwaye iwuchaphazela njani umzimba nengqondo yakho. Sijoyine kolu hambo kwiindawo ezahlukeneyo zokulala kwaye ufumanise ukubaluleka kwenqanaba ngalinye lokuphumla kwakho.

– Inyathelo ngenyathelo ➡️ Ukuqonda ubuthongo kunye nezigaba zabo

Ukuqonda ubuthongo kunye nezigaba zabo

Ukulala yinxalenye ebalulekileyo yobomi bethu, njengoko kusivumela ukuba siphumle kwaye sihlaziyeke ukuze sijongane nosuku olutsha. Nangona kunjalo, mamaxesha amaninzi Asiyiqondi ngokupheleleyo indlela ubuthongo bethu obusebenza ngayo kunye nezigaba zayo ezahlukeneyo. Kweli nqaku, siya kukunika isikhokelo inyathelo ngesinyathelo ngoko unokuqonda ngcono ukulala kunye nezigaba zayo.

• Phanda ngokubaluleka kokulala: Ngaphambi kokungena kumanqanaba ahlukeneyo okulala, kubalulekile ukuba uqonde ukubaluleka kokulala ngokufanelekileyo. Ngexesha lephupha, umzimba wethu iqhuba iinkqubo zokubuyisela kunye nokubuyisela, ezivumela ukuba sibe namandla kwaye sigcine a imeko elungileyo yezempilo. Ngaphezu koko, ukulala kunegalelo ekuzinziseni yenkumbulo nokufunda.
• Chonga amanqanaba obuthongo: Ukulala kwahlulwe ngokwezigaba ezahlukeneyo eziphinda-phinda ubusuku bonke. Ezi zigaba zaziwa njengobuthongo obulula, ubuthongo obunzulu, kunye ne-REM (i-Rapid Eye Movement). Isigaba ngasinye sineempawu ezithile kwaye sizalisekisa imisebenzi eyahlukeneyo emzimbeni wethu.
• Funda malunga nokulala okulula: Ebudeni beli nqanaba, sikwimeko engaphaya kwengqondo yokulala. Kulula ukuvuka kwaye ingqondo yethu iyaqhubeka nokucubungula ulwazi oluvela kokusingqongileyo. Ngeli xesha, ukuphefumla kwethu kunye nentliziyo yethu ibetha kancinci.
• Fumanisa ubuthongo obunzulu: Ngeli nqanaba, umzimba wethu ukwimeko yokuphumla okunzulu. Ingqondo yethu ivelisa amaza obuchopho acothayo, abuyisela umva, kwaye kunzima ukuvuka. Ukulala ubuthongo obunzulu kubalulekile ukuze umntu aphile kwaye akhule.
• Phonononga ukulala kwe-REM: Ukulala kwe-REM linqanaba apho uninzi lwamaphupha ethu ayenzeka khona. Ebudeni beli nqanaba, amehlo ethu ahamba ngokukhawuleza, yaye ingqondo yethu ibonisa umsebenzi ofana naxa sithe qwa. Ukulala kwe-REM kubalulekile ekusebenzeni ngokweemvakalelo kunye nokuqinisa inkumbulo.
• Qonda imijikelo yokulala: Ubusuku bonke, sihamba ngemijikelo emininzi yokulala equka izigaba ezahlukeneyo. Le mijikelo iphinda malunga nemizuzu engama-90, kwaye kuyinto eqhelekileyo ukulala nge-REM ukuya ekupheleni kobusuku.
• Jonga iipatheni zakho zokulala: Umntu ngamnye uneendlela zakhe zokulala kwaye unokufumana iinguqu kubuninzi kunye nomgangatho wesigaba ngasinye. Phawula ukuba kukuthatha ixesha elingakanani ukuba ulale, lingakanani ixesha olichitha kwinqanaba ngalinye, nokuba uziva uphumle kusini na xa uvuka. Oku kuya kukunceda ukuba uliqonde ngcono elakho iphupha.
• Yamkela imikhwa yokulala esempilweni: Ukuze ube nokulala okuphumla kwaye wenze uninzi lwezigaba ezahlukeneyo, kubalulekile ukugcina inkqubo yokulala rhoqo, ukudala indawo ekulungele ukuphumla kunye nokuphepha izinto ezinokuchaphazela umgangatho wokulala, ezifana nokusetyenziswa kwe-caffeine okanye izikrini. ngaphambi kokulala.

Siyathemba ukuba esi sikhokelo sesinyathelo ngesinyathelo sikunike ukuqonda okungcono kokulala kunye nezigaba zayo. Khumbula ukuba ukuqonda indlela ubuthongo bethu busebenza ngayo linyathelo lokuqala lokunyamekela impilo yethu kunye nokuphila kakuhle. Phumla kakuhle!

Q&A

Imibuzo kunye neempendulo malunga "Ukuqonda ubuthongo kunye nezigaba zabo"

1. Yintoni ubuthongo kwaye ziphi izigaba zabo?

• Ukulala yimeko yendalo yokuphumla apho umzimba nengqondo ziphumla.
• Izigaba zayo zezi:
1. Isigaba se-REM (Rapid Eye Movement) apho amaphupha eyenzeka khona.
2. Izigaba ze-NREM (Non-REM) zahlulwe ngokwezigaba ezi-3: i-N1, i-N2 ne-N3.

2. Zingaphi izigaba zokulala ezikhoyo?

• Kukho izigaba ezi-4 zokulala eziphambili:
1. Isigaba N1: Utshintsho ukusuka ekuvukeni ukuya ebuthongweni.
2. Inqanaba N2: Ukulala kancinci.
3. Isigaba N3: Ubuthongo obunzulu okanye ubuthongo obucothayo.
4. Isigaba se-REM: Intshukumo yamehlo ekhawulezileyo kunye namaphupha acacileyo.

3. Isigaba sokulala sihlala ixesha elingakanani?

• Isigaba ngasinye sokulala sithatha malunga:
1. Isigaba N1: imizuzu emi-5 ukuya kweli-10.
2. Isigaba N2: imizuzu engama-45 ukuya kuma-55.
3. Isigaba N3: imizuzu engama-20 ukuya kuma-40.
4. Isigaba se-REM: imizuzu eyi-10 ukuya kuma-60.

4. Zingaphi iiyure zokulala ozifunayo ngobusuku ngabunye?

• Ubungakanani bokulala obufunekayo buyohluka ngokuxhomekeke kwiminyaka yobudala:
1. Abantwana abasandul’ ukuzalwa: Ukususela ngo-14 ukuya ku-17 p.m.
2. Iintsana: Ukususela ngo-12 ukuya ku-15 ntambama.
3. Abantwana: Ukususela ngo-10 kusasa ukuya ku-13pm.
4. Ulutsha: Ukususela kwiiyure ezisi-8 ukuya kwezili-10.
5. Abantu abadala: Ukususela kwi-7 ukuya kwiiyure ze-9.

5. Yintoni echaphazela umgangatho wokulala?

• Ubulunga bokulala bunokuchatshazelwa:
1. Uxinzelelo.
2. Ukusela i-caffeine okanye utywala ngaphambi kokulala.
3. Ukuphazamiseka kokulala, njengokuphuthelwa.
4. Ukusetyenziswa kwezixhobo zombane ngaphambi kokulala.

6. Yintoni ukuphuthelwa?

• I-Insomnia sisifo sokulala esibonakala ngokuba nobunzima bokuwa okanye ukuhlala ulele.
• Inokubangelwa:
1. Imiba yokuphila.
2. Iingxaki zempilo yengqondo.
3. Uxinzelelo.
4. Izifo zonyango.

7. Indlela yokuphucula umgangatho wokulala?

• Ezinye iingcebiso zokuphucula umgangatho wokulala zezi:
1. Gcina inkqubo yokulala rhoqo.
2. Yenza indawo yokulala efanelekileyo (ubumnyama, ubushushu obutofotofo, umatrasi okhululekileyo).
3. Kuphephe ukusebenzisa i-caffeine kunye notywala ngaphambi kokulala.
4. Yenza umsebenzi womzimba rhoqo.
5. Nciphisa uxinzelelo kwaye uziqhelanise neendlela zokuphumla.

8. Ngaba ukungabikho kokulala kunokuyichaphazela impilo yakho?

• Ewe, ukungabikho kokulala kunokuba nemiphumo emibi yempilo, efana nale:
1. Ukunqongophala kwengqondo kunye neengxaki zememori.
2. Ukonyuka komngcipheko wokuphuhlisa izifo zentliziyo.
3. Ukuncipha kwamajoni omzimba.
4. Ukonyuka komngcipheko wokutyeba kunye nesifo sikashukela.

9. Indlela yokuchonga nokuphatha ukuphazamiseka kokulala?

• Ukuchonga kunye nokunyanga ukuphazamiseka kokulala, kuyacetyiswa:
1. Gcina irekhodi yeendlela zokulala kunye neempawu.
2. Qhagamshelana nogqirha osebenza ngamayeza obuthongo.
3. Yenza iimvavanyo zokuxilonga, ezifana ne-polysomnography.
4. Landela unyango olucetyiswayo, olunokubandakanya utshintsho kwindlela yokuphila, unyango lokuziphatha kwengqondo, okanye amayeza.

10. Ngaba ukulala kuluncedo xa ulele?

• Ewe, ukulala kunokuba luncedo ukulala kunye nempilo yonke:
1. Inokuphucula ingqalelo, ukugxila kunye nokuvelisa.
2. Inceda ukunciphisa ukudinwa kunye nokuphucula isimo sengqondo.
3. Kucetyiswa ukunciphisa ubude be-nap ukuya kwimizuzu engama-20-30 kwaye ugweme ukuyithatha kade kakhulu emini.