Amandla Okulala: Ukuvula Izinzuzo Zokuphulukisa Emzimbeni Wakho Nomqondo

Ingabe ukhathele ukuzizwa ukhathele? Ingabe udonsa kanzima ukuze uphumule kahle ebusuku? Awuwedwa. Izigidi emhlabeni wonke zihlushwa izinkinga ezihlobene nokulala, kusukela ekuqwashani nasekuphelelweni umoya. Kodwa-ke, abaningi bayehluleka ukuqaphela ukubaluleka kokulala kwekhwalithi empilweni kanye nokuphila kahle.

Ukulala akusona nje isikhathi sokuphumula nokuphumula. Kuyingxenye ebalulekile yendlela yokuphila enempilo. Eqinisweni, ucwaningo luye lwabonisa ukuthi ukulala kwekhwalithi eyanele kungathuthukisa inkumbulo, kunciphise ukucindezeleka, ngisho nokusiza ekulawuleni isisindo. Kodwa kuyini ngempela ukulala kwekhwalithi, futhi ungazisebenzisa kanjani izinzuzo zakho zokuphulukisa? Lesi sihloko sizodingida amandla obuthongo futhi sikunikeze amathiphu okuthola okuningi ekuphumuleni kwakho.

Isayensi Yokulala

Ukulala ngokwanele kubalulekile empilweni yakho engokomzimba nengqondo. Ngenkathi ulele, umzimba wakho nengqondo isebenza kanzima, yenza imisebenzi ebalulekile ekusiza ukuthi usebenze ngokusemandleni akho phakathi nosuku. Kulesi sigaba, sizohlola isayensi yokulala, okuhlanganisa imijikelezo yokulala kanye nendima yobuchopho ebuthongweni.

Imijikelezo Yokulala

Ukulala akusona isimo esifanayo. Kunalokho, ibonakala ngochungechunge lwezigaba ezihlukene ezenzeka ngemijikelezo ubusuku bonke. Le mijikelezo ihlukaniswe yaba izigaba ezimbili eziyinhloko: i-non-REM (NREM) nokulala kwe-REM.

Ngesikhathi sokulala kwe-NREM, ukusebenza kobuchopho bakho kuncipha, futhi umzimba wakho uyakhululeka. Lokhu kuhlukaniswe izigaba ezintathu. Esigabeni 1, usebuthongweni obuncane futhi ungavuswa kalula. Esigabeni sesi-2, amaza obuchopho bakho ayancipha, futhi izinga lokushisa lomzimba wakho liyehla. Esigabeni sesi-3, esaziwa nangokuthi ukulala okujulile, amaza obuchopho bakho aba kancane, okwenza kube nzima kakhulu ukukuvusa.

Ukulala kwe-REM, ngakolunye uhlangothi, kubonakala ngokunyakaza kwamehlo okusheshayo nokwanda komsebenzi wobuchopho. Yilapho iningi lokuphupha kwakho lenzeka khona. Umzimba wakho usesimweni sokukhubazeka ngesikhathi sokulala kwe-REM, okukuvimbela ukuba wenze amaphupho akho.

Ubuchopho Nobuthongo

Ubuchopho budlala indima ebalulekile ekulawuleni ukulala. I-hypothalamus, indawo encane engaphansi kobuchopho, iqukethe iqembu lamangqamuzana asebenza njengewashi langaphakathi lomzimba. Leli washi linesibopho sokulawula umjikelezo wakho wokulala, owaziwa nangokuthi isigqi sakho se-circadian.

Lapho kuba mnyama ngaphandle, i-hypothalamus itshela indlala ye-pineal ukuthi ikhulule i-hormone i-melatonin, ikwenze ulale. Njengoba ilanga liphuma, i-hypothalamus itshela indlala kaphayini ukuthi iyeke ukukhiqiza i-melatonin, ekusiza ukuba uphaphame.

Ezinye izingxenye zobuchopho nazo zihilelekile ekulawuleni ukulala. I-brainstem, isibonelo, ilawula ukuphefumula kwakho nokushaya kwenhliziyo phakathi nokulala, kuyilapho i-thalamus isiza ukuhlunga ulwazi lwezinzwa ukuze ulale kahle.

Amandla Okuphulukisa Obuthongo

Ukulala ngokwanele kubalulekile empilweni nasenhlalakahleni yakho iyonke. Ukulala yisikhathi sokuba umzimba wakho nengqondo yakho iphumule, ilulame, futhi izivuselele. Kulesi sigaba, sizohlola amandla okwelapha obuthongo nokuthi angayizuzisa kanjani impilo yakho engokomzimba nengqondo.

Ukubuyiselwa Komzimba

Ngesikhathi sokulala, umzimba wakho udlula inqubo yokuvuselelwa ngokomzimba. Yilapho umzimba wakho uzilungisa futhi uzivuselela. Imisipha yakho, izicubu, nezitho zonke ziyaphumula futhi zilulame ekucindezelekeni kosuku.

Ukulala nakho kunendima ekulawuleni amahomoni akho. Amahomoni afana ne-cortisol (i-hormone yokucindezeleka) kanye ne-hormone yokukhula akhululwa ngesikhathi sokulala. Amazinga e-Cortisol ehla ngenkathi amazinga e-hormone yokukhula ekhula, esiza umzimba wakho ukuba ulungise futhi wakhe kabusha izicubu zemisipha.

Ukubuyiselwa Kwengqondo

Ukulala kubalulekile hhayi nje ekubuyiseleni ngokomzimba kodwa nasekuvuseleleni ingqondo. Phakathi nokulala, ubuchopho bakho busebenza futhi buhlanganise ulwazi losuku. Yingakho ukulala ngokwanele kubalulekile ekufundeni nasekukhumbuleni.

Ukulala nakho kunendima ekulawuleni indlela ozizwa ngayo kanye nemizwelo yakho. Ukungalali kungakwenza ucasuke, ukhathazeke futhi ucindezeleke. Ukulala ngokwanele kungasiza ukuthuthukisa isimo sakho sengqondo kanye nempilo yonke.

Ukuthuthukisa Ikhwalithi Yokulala

Ukuthola ukulala kwekhwalithi eyanele kubalulekile empilweni nasenhlalakahleni yakho iyonke. Nawa amanye amathiphu angakusiza ukuthi uthuthukise ikhwalithi yakho yokulala.

Ukulala Uhlanzekile

Ukuhlanzeka kokulala kubhekisela emikhubeni nemikhuba ekhuthaza ukulala kahle. Nawa amanye amathiphu enhlanzeko yokulala angakusiza uthuthukise ikhwalithi yakho yokulala:

• Namathela esimisweni sokulala esingashintshi. Lala futhi uvuke kanyekanye nsuku zonke, ngisho nangezimpelasonto.
• Dala indawo yokulala ephumuzayo. Qiniseka ukuthi igumbi lakho lokulala lizolile, limnyama, futhi lithule. Sebenzisa okokulala okunethezekile kanye nomatilasi osekelayo.
• Gwema imisebenzi evuselelayo ngaphambi kokulala. Ungasebenzisi izinto zikagesi, ubukele i-TV, noma usebenze embhedeni. Kunalokho, funda incwadi noma ugeze ngamanzi afudumele ukuze uphumule.
• Nciphisa i-caffeine notshwala. I-caffeine ingakugcina uphapheme, futhi utshwala bungaphazamisa ukulala kwakho.
• Ungadli ukudla okunzima ngaphambi kokulala. Ukudla isidlo esikhulu kungenza kube nzima ukulala futhi kubangele ukungakhululeki.

Izinguquko zokuphila

Ngokungeziwe ekuhlanzekeni kokulala, ungenza izinguquko ezithile endleleni yokuphila ukuze uthuthukise ikhwalithi yakho yokulala. Nawa amanye amathiphu:

• Zivocavoce njalo. Ukuzivocavoca njalo kungathuthukisa ikhwalithi yokulala futhi kukusize ulale ngokushesha. Kodwa-ke, gwema ukuzivocavoca eduze kakhulu nesikhathi sokulala, ngoba kungakwenza kube nzima ukulala.
• Lawula ukucindezeleka kwakho. Ukucindezeleka nokukhathazeka kungaphazamisa ukulala. Prakthiza amasu okuphumula, njengokuphefumula okujulile noma ukuzindla, ukuze akusize uphumule ngaphambi kokulala.
• Gwema ukulala. Ukulala emini kungaphazamisa ukulala kwakho ebusuku. Uma kufanele ulale, khawube imizuzu engu-20-30 futhi ugweme ukulala ebusuku kakhulu.
• Cabangela insiza yokulala. Uma usenenkinga yokulala, khuluma nodokotela wakho mayelana nensiza yokulala. Nokho, sebenzisa izinsiza zokulala kuphela njengoba uyaliwe nangesikhathi esifushane.

Isiphetho

Ukufaka imikhuba emihle yokulala esimisweni sakho sansuku zonke kungaba nomthelela omkhulu empilweni yakho yonke kanye nokuphila kahle. Ukulala kwekhwalithi eyanele kungathuthukisa ukusebenza kobuchopho bakho, kuthuthukise isimo sakho sengqondo, futhi kunciphise ingozi yokuba nezifo eziningi nokuphazamiseka kwengqondo. Ukuze uthole okwengeziwe mayelana namandla okulala, ungavakashela Sweet Island Amaphupho.