Kungani Uhlala Uvuka Ujolise Ngesikhathi Uthukuthele (Akukhona Ukungabi Nako)

Uyazi le mizwa. Uthukile ngempela. Akukho isikhathi esinqunyiwe, akukho ngxenye, akukho sizathu emhlabeni sokuthi ube awake. U-‘kusasa’ uzothukuthela. Nokho, umunwe wakho uqhubeka uhamba, ividiyo eyodwa, okuthunyelwe okukodwa, kudlula isikhathi sokulala osibeke phambilini. Kungani?

Kuvamile kahle kangangokuthi abacwaningi banikeze igama: ukulibazisa isikhathi sokulala — ukulibazisa ukuhamba embhedeni ngaphandle kokuthi kukhona okukhinyabeza. Izindaba ezinhle ukuthi lokhu akuyona iphutha lesimo, futhi isizathu sokuthi kwenzeka lokhu sikhomba ngqo esixazululweni. Ukuze ngikutshele: "khumbula ukuba neziqu eziningi" akusona isixazululo esifanele.

Iphinde ibe negama, futhi leli gama alisho 'ukuphumula'.

Le ngqondo ivela ocwaningweni lwango-2014 olwenziwe nguKroese nabanye, abachaza ukulibazisa isikhathi sokulala njengokuhamba embhedeni kamuva kunalokho obekuhlosile lapho kungakukhinyabezi. Igama eliyinhloko lapha ngu 'ukungabi khona'. Lokhu akuhlangene nokuhlala uphila ukuze ufeze umnqamulajuqu noma umntwana ophuma. Lokhu kuhamba embhedeni nakuba uqonde kahle ukuthi ufuna ukulala futhi unenkululeko yokwenza kanjalo.

Ucwaningo lwabo luthole umkhondo ocacile: abantu abaphuthelwa isikhathi sokulala bavame ukuphuthelwa nakwezinye izindawo. Ngakho lokhu akuyona ubuthakathaka obukhethekile bokulala — kuyiphutha evamile, ebonakala ngesikhathi esisodwa sosuku lapho ungenalo kakhulu amandla okulwa nakho.

Mhlawumbe usuzwile umndeni onamandla walokhu: "ukuphuthelwa isikhathi sokulala ngenxa yokuphindisela" — ukuhlala uphakathi nendawo ukuze uthole isikhathi sokuphumula ngemva kosuku olwakhiwe umsebenzi nezibopho eziphelele. Lokhu kuveza umuzwa ophilayo. Uma usuku lwakho lonke lwalwabanye abantu, lezi zikhathi ezithule zokugcina zibonakala njengezithako kuphela ezikukhona, futhi ukuhlinzeka ngazo ukuze ulele kubonakala njengokulahlekelwa, noma ngabe uyazi ukuthi uzokhokha ngakho.

Akekho ophakathi kokuskrola ngo-1am ophazamisekile ngalokho okufanele akwenze. Lokhu akuyinkinga yokwazi. Kuyinkinga yokuzilawula — ukufika ngesikhathi esithile lapho ukuzilawula kwakho kuphumelele, kuphakathi kwedivayisi eyakhiwe ukuze ikhiphe kahle lokho.

Umsebenzi wakho wokuzikhandla uphela ngaphambi kokuba uhambe

Ukuzilawula akuyona into engaguquki onayo noma ungayitholi — kufana kakhulu nebhethri elithatha amandla ngosuku. Isinqumo ngasinye, wonke umqondo, yonke imizwa edlula, kudla kancane. Ngaphambi kokulala, ngemva kosuku oluphelele lokuba ngumuntu osebenzayo, izinsiza ozidingayo ukuze ubeke ifoni phansi futhi ukhethe inketho engathokozisi (ukulala) zisezingeni eliphansi kakhulu.

Lokhu kudala impi engafaneleki. Ukuya embhedeni ngesikhathi kudinga isenzo esicacile sokuzilawula — stop the fun thing, beka idivayisi phansi, uhlale nomuzwa omncane wokuphumula — ngaleso sikhathi esithile lapho unokuzilawula okuncane kakhulu. Ngempela, uqhubeka nokuskrola. Kuyindlela yokuphila engathathi hlangothi, enikezwa inguqulo yakho ebonakaliswe kakhulu.

Lokhu kuyisizathu sokuthi "Ngizolala ngaphambi kwesikhathi kusasa" kuhluleka njalo. Wena osuku lwangomorning, ophilile futhi ogcwele isifiso, wenza isithembiso esingeke sikwazi ukugcina wena osukwini olungama-12. Abantu ababili abafana. Noma yini esebenzayo kumele ibheke lokho — ngokungaxhomeki kumandla akho osuku olungama-12 nhlobo.

Kungani ifoni iyenza ibe sibi kakhulu

Abantu babephuza isikhathi sokulala ngaphambi kokuba kube ne-smartphones — kwakukhona njalo izincwadi ezibhalwe ngobusuku nezinhlelo ezilandelayo. Kodwa ifoni yenza kube kubi kakhulu, ngenxa yezizathu ezimbili ezithile zokwakhiwa.

Akukho ukuphela kwesahluko

Incwadi iphela. Isiqephu siphela. I-feed ayipheli — yakhelwe ukuba ingenamkhawulo, wonke umbono ukushiya uqonde kokulandelayo. Lezi zindawo zokumisa zemvelo zaziyisikhumbuzo sokuthi uvale ubusuku. Ukuhamba okungapheli kususa zonke lezo zindawo, ngakho-ke isinqumo sokumisa kufanele sibe ngokuphelele kuwe, ngesikhathi esibi sokwenza izinqumo.

Umphumela wesikhwama semishini, ngemuva kokukhanya

I-loop yokuklomelisa engalindelekile efaka umakhalekhukhwini wakho ongenakubekwa phansi usuku lonke iyinzima kakhulu ukuyinqoba ebusuku, lapho ukuvikelwa kwakho kuncipha. Ukuvuselelwa ngakunye kungase kulethe okuthile okuhle — futhi lokho kungenzeka kube yisixhumi. Siphakathi kwalesi sikhala ku-<a href="/blog/posts/why-cant-i-stop-scrolling/">ubuchwepheshe bezokwelapha bokusebenzisa umakhalekhukhwini ngokweqile</a>. Ngaphambi kokuphuma, sikhathazekile, akukwazi ukumelana nakho.

Ifoni iphinde inikeze kahle umuzwa we-"ukuphindisela": isikhathi sokuzithokozisa esisheshayo, esingenazinkinga, umuzwa wokuthi ekugcineni wenza okuthile ngawe. Ibhili izofika kusasa, ikhokhiswa kuhlobo oluhlukile lwakho — okwenza ukuhweba kwesikhathi sokulala kube kubonakala kufanelekile ngaleso sikhathi.

Ingabe lokhu kukhombisa wena kakhulu?

Abanye abantu bahluleka kulokhu kakhulu kunezinye. Bheka ukuthi ingabe kukhona okukhona kulokhu:

<li><strong>Uphuza isikhathi ngokujwayelekile.</strong> Uma izinsuku zokugcina nezitsha zishiywa, isikhathi sokulala siba enye into kuphela ophakamisayo — ucwaningo lukhombisa ukuthi lezi zinto zihamba ndawonye.</li><li><strong>Ungumuntu ophila ebusuku.</strong> Uma umjikelezo wakho wemvelo uhamba kancane kodwa uhlelo lwakho luhamba kusenesikhathi, uphikisana ne-biological yakho njalo ebusuku, futhi ukuphuthuma kukhula kulolo gap.</li><li><strong>Izinsuku zakho zibonakala zibhujiswa.</strong> Umkhuba "wokuphindisela" uhlasela kakhulu uma umsebenzi noma ukunakekela kuthatha amahora akho okukhanya futhi ubusuku kuphela lapho uzizwa ungowakho.</li><li><strong>Ucingo luwumgogodla empilweni yakho.</strong> Njengoba lwenza okuningi ngawe usuku lonke, kuba nzima ukusibeka phansi ebusuku.</li>

Ukukwazi ukuthi uthanda ini kubalulekile, ngoba isixazululo sihluka. Umuntu obusuku udinga usizo lwe-circadian; umphakathi ophuthumayo udinga ukubuyisela inkululeko emini; umsebenzisi ophakeme udinga ukubhekana ngqo nedivayisi.

Okusebenza ngempela (ikhanda: hhayi ukuzama kakhulu)

Njengoba lokhu kuyinkinga yokuzimisela eyenzeka lapho ukuzimisela kuphume, izinyathelo eziphumelelayo zonke zinciphisa ukuthi udinga ukuzimisela kangakanani — esikhundleni sokucela okuningi kukho:

<li><strong>Thola ifoni ngaphandle kwendlu yokulala.</strong> Lokhu kubalulekile. Uma ikhuluma ekhishini, akukho ukuxhumana kwe-1am okufanele uqine — umdlandla awukho endlini. Bheka <a href="/blog/posts/phone-in-bedroom/">kungani ifoni yakho ingafanele ilele eduze kwakho</a>.</li><li><strong>Seta i-alamu yokuthi 'hamba uyolala', hhayi eyokuvuka kuphela.</strong> Lokhu kuyisikhumbuzo esiphumile esisusa ifoni — umdlandla ongawudali ngokwakho.</li><li><strong>Phendulela isikhathi sokuphumula sibe nesiphetho esakhelwe ngaphakathi.</strong> Shintsha ukudla okungapheli ngento enesiphetho: isahluko, umjikelezo wokuzivocavoca, isiqephu esisodwa. Iziphetho zenza ukuhamba kube lula kuwe.</li><li><strong>Thola 'isikhathi sami' ngaphambi kosuku.</strong> Uma uhlala uphila ukuze uphinde, hlela ngokuqondile noma yiziphi izikhathi ezincane ezikhululekile phakathi nosuku ukuze ungabuyisi emuva ngesikhathi sokulala.</li><li><strong>Thatha isinqumo sokulala ngenkathi usenokuzimisela.</strong> Lungisa izinto ekuseni — umgibeli ushintshe, i-alamu ibekwe — ukuze ungabhekana nezinkinga eziphuzi, kuphela indawo esivele yenze lezi zinqumo.</li>

Umugqa oxhumanisa lokhu: phusha isinqumo sibe ngaleso sikhathi esithokomele, hhayi esikhathini esiphukile sokuphila. Lungiselela indawo kusenesikhathi ukuze ungaphumeleli empini yokuzikhandla — lo mthetho ufana nalesi sihloko sethu sokuthi <a href="/blog/posts/how-to-reduce-screen-time/">unciphise isikhathi sokubuka isikrini ngaphandle kokuzikhandla</a>.

Kungani lokhu kubalulekile ukusiza

Kuyathakazelisa ukukubeka ngaphansi kwemikhuba emibi engathathi hlangothi. Kodwa ukulala okuncane okungapheli akukhululekile — kunciphisa ukunakwa, inkumbulo, umoya, kanye nokwahlulela, futhi ngokuhamba kwesikhathi kuhlobene nezingozi zangempela zokuphila nezokusebenza kwenhliziyo. Yenza ukuhamba phambili kokulala kube umkhuba wansuku zonke futhi uzobe uhamba nesikweletu sokulala esiphuthumayo, hhayi nje ukuqoqa izinsuku ezinzima ezithile.

Kukhona umjikelezo omubi: ukulala okungafanele kukhipha ukuzibamba kwansuku ezizayo, okwenza ukuthi ukulibazisa kwasebusuku bangesonto ezayo kube lula kakhulu. Phula le nhlangano lapho ibuthakathaka khona — endaweni, lungiselela kusenesikhathi — esikhundleni sokuphinda uphinde ube neqhaza elifanayo njalo ebusuku.

Umphumela omkhulu

Ukuphila ubusuku ubuka izithombe ngenkathi udinwa akusikho ukuzikhandla noma isimo esiphukile. Kuyenzeka lapho kudingeka khona ukuzithiba okuqinile ngesikhathi esisodwa sokuzithiba sekuphelile, usebenzisa idivayisi eyakhelwe ukususa zonke izizathu zokuma.

Ngakho-ke, yeka ukuzama ukudlula ukuzithiba kokungapheli ngesikhathi sokuphazamiseka kwakho — uzolahlekelwa, ngoba wonke umuntu uyalahleka. Kunalokho, lungisa umdlalo kusenesikhathi ngosuku, lapho usakhanya: ifoni kwenye igumbi, isixwayiso sokuphumula, umkhuba wokuphumula onokuphela. Inhloso bekungeyona amandla amaningi phakathi kobusuku. Kungukwakha ubusuku lapho ungadingi khona nakancane.

Sources

1. Kroese, F.M., De Ridder, D.T.D., Evers, C., & Adriaanse, M.A. (2014). Bedtime procrastination: Introducing a new area of procrastination. Frontiers in Psychology, 5, 611.
2. Kroese, F.M., Evers, C., Adriaanse, M.A., & De Ridder, D.T.D. (2016). Bedtime procrastination: A self-regulation perspective on sleep insufficiency in the general population. Journal of Health Psychology, 21(5), 853–862.
3. Baumeister, R.F., Bratslavsky, E., Muraven, M., & Tice, D.M. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), 1252–1265.
4. Exelmans, L., & Van den Bulck, J. (2017). "Glued to the tube": The interplay between self-control, evening television viewing, and bedtime procrastination. Communication Research, 48(4).
5. Hisler, G., Krizan, Z., & DeHart, T. (2019). Does stress explain the effect of sleep on self-control difficulties? Personality and Social Psychology Bulletin, 45(5), 775–791.