Kungani udinga ukulala kwansuku?
Umuntu ophumule, usebenza kangcono, ngakho-ke, ngaphambi kokuba aqhubeke nomsebenzi olandelayo, kuyasiza ukwabela isikhathi sokulala. Ukulala kwansuku zonke emsebenzini wakho kunciphisa ukucindezeleka futhi izikhathi eziningana kwandisa umkhiqizo wezabasebenzi. Uma emini ukuthatha ikhefu ukuphumula komsebenzi, khona-ke kuthuthukisa ukusebenza kahle nokugxila kokunaka, kubuyisela amandla futhi kuletha izinzuzo ezinkulu empilweni yabantu. Ngesikhathi sokulala, umuntu omdala ukhulula, ukhohlwe ngokukhathazeka nokungazi lutho futhi, evuka, uzizwa egcwele amandla futhi ephumula ngokugcwele.
Ubude besikhathi sokulala kosuku
Ochwepheshe abalalayo batusa umuntu omdala ukuba alale emini kusukela emaminithini angu-15 kuya kwangu-30, ukuze emva kokulala, uzizwe ungenangqondo.
Inzuzo yokulala kwesikhashana kumuntu omdala
Ukulala kwansuku zonke kunciphisa ukucindezeleka futhi kuthuthukise ukunakekelwa. Abaningi abaqashi bathola izinzuzo zabo kulokhu, futhi bakhuthaze isifiso sabasebenzi ukuba balale;
- Ukulala kwansuku zonke kuthuthukisa ubuciko nokucabanga. Ngemuva kokuphumula okuncane kangaka, imibono engcono kakhulu neyomqondo ifika engqondweni;
Ukulala kwansuku zonke kumuntu omdala kuthuthukisa isimo sengqondo, inkumbulo nokuphendula. Lena indlela enhle yokugwema ukukhathala. Abashayeli, odokotela, abaqeqeshi babo, indlela eyodwa noma enye, bahlotshaniswa nokukhathazeka, unganaki ukulala kwansuku zonke. Kuwusizo ukuthi abafundi balele ngesikhathi sosuku, bese ulwazi olufundiwe luhlelwe futhi lukhunjulwe kangcono;
Kulabo abalala isikhathi esingaphansi kwamahora ayisishiyagalombili, ubuthongo besimini kuyadingeka. Yazi isilinganiso futhi ukhumbule ukuthi ukulala kwansuku zonke kugcwaliswe kuphela, futhi akusithathi indawo yokulala ebusuku.
Ukulala kwansuku zonke kuzosindisa inhliziyo
Ukuhlolwa kwabasebenzi eHarvard Medical School kubonise ukuthi ukulala kwansuku zonke kusisindise ezifweni zenhliziyo. Imiphumela yocwaningo yabonisa ukuthi kulabo bantu abalala emini, ingozi yokufa kwesifo senhliziyo iyancipha, ngamaphesenti angu-40, kubantu abalala emini.
Ucwaningo lwabandakanya abantu abangu-24 000 abaneminyaka engama-20-86 abangakaze babe nomdlavuza, futhi abangenayo inhliziyo. Ukubheka kwabahlanganyeli kwaphela eminyakeni engaba ngu-6, kwakudingeka bazise ngokuningiliziwe ngemikhuba yabo kanye nesimiso sosuku.
Njengoba kwenzeka, labo abakhetha ukulala ubusuku besikhathi sokulala ngenxa yesifo senhliziyo bahle ngo-37%, futhi lokhu kwahlinzeka ukuthi isikhathi sokulala sasiyimaminithi angu-30, kanti izikhathi zokulala ubusuku kwakungama-3 ngesonto. Izikhathi ezincane zokulala ubusuku, ukunciphisa ingozi yokufa ngesifo senhliziyo ngo-12% kuphela.
Ososayensi bahlanganisa ukubaluleka kokulala kwansuku zonke neqiniso lokuthi kunomphumela omuhle ezingeni lama-hormone okucindezeleka, ngoba ukudlula kwabo kuhlotshaniswa nobungozi obuningi bokushaya nokushaya kwenhliziyo.
Ijusi leSuku seNtambama liqinisa impilo
Abacwaningi baseMelika baphetha ngokuthi ukulala kwansuku zonke emaminithini angu-45 kunciphisa, kuqinisa impilo yenhliziyo, ukucindezeleka kwegazi, uma ubusuku umuntu engalali amahora anele.
Ukulala kwansuku zonke kuhle kumqondo womuntu omdala. Ucwaningo oluqhutshwa ososayensi eYunivesithi yaseCalifornia, lwabonisa ukuthi labo ababambe iqhaza abalala phakathi nosuku noshiyagalombili babonisa imiphumela emihle ekuhlolweni okuyinkimbinkimbi, uma kuqhathaniswa nalabo abangalali. Futhi esinye isifundo seyunivesithi efanayo sabonisa ukuthi indiza yendiza ngesikhathi sezindiza imizuzu engu-24, (lapho umshayeli ehamba khona indiza), iphakamisa umshayeli ngamaphesenti angu-54 futhi ithuthukisa ukusebenza komshayeli ngo-34%.
Ngokusho kososayensi, isikhathi esihle sokulala kosuku kuyoba ngo-13: 00 kuya ku-15: 00.
Ukulala kahle kanjani?
- ukulala, khetha indawo ezolile nezolile;
- faka i-bandage emehlweni akho noma unciphise ukukhanya, ngoba kulula ukulala ebumnyameni;
- uma kukhona ithuba elinjalo, faka umculo othulile. Ulale kahle umculo, okusho ukuthi ubuchopho nomzimba ukuphumula kangcono;
- nqamula wonke amafoni;
- Qala i-alamu imizuzu engama-30 ukuba uvuke ngesigamu sehora, futhi ungalali ubuthongo obunzima;
- ngaphambi kokuba usuku lokulala luphuze indebe yekhofi. I-caffeine ivuselela futhi iyokwenza lapho usuvele uphapheme, okusho ukuthi ukuvusa kwakho kuyoba lula futhi kumnandi;
- ekugcineni ujabule ngemva kokulala kosuku, hlambulula ubuso bakho ngamanzi abandayo.
Manje siyazi indima yokulala kwansuku zonke empilweni yomuntu wonke omdala, nokuthi kwenzekani.