Udinga ubuthongo obungakanani ngokuya ngeminyaka?
Amahora anconyiwe kuwo wonke ubudala, eceleni kokuthi bangaki abantu abawatholayo ngempela — kusukela ocwaningweni lwe-CDC kanye namaphaneli ochwepheshe angemuva kwale mihlahlandlela, incazelo ngayinye ibekwe ngokucacile.
Abantu abadala badinga amahora angu-7 noma ngaphezulu, intsha amahora angu-8–10. Nokho cishe 3 kwabangu-4 abafundi basesikoleni esiphakeme e-U.S. kanye no-30% wabantu abadala balala ngaphansi kwalokho.
Ukulala okunconyiwe ngokweminyaka yobudala
| Iminyaka | Okunconyiwe | |
|---|---|---|
| Izinsana ezisanda kuzalwa (0–3 izinyanga) | 14–17 amahora | |
| Izinsana (4–12 izinyanga) | 12–16 amahora kuhlanganisa nokulala emini | |
| Izingane ezisacathula (1–2 iminyaka) | 11–14 amahora kuhlanganisa nokulala emini | |
| Izingane zasenkulisa (3–5 iminyaka) | 10–13 amahora kuhlanganisa nokulala emini | |
| Izingane zesikole (6–12 iminyaka) | 9–12 amahora | |
| Intsha (iminyaka engu-13–17) | 8–10 amahora | |
| Abantu abadala (iminyaka engu-18–60) | amahora angu-7 noma ngaphezulu | |
| Abantu abadala (iminyaka engu-61–64) | 7–9 amahora | |
| Abantu abadala (abaneminyaka engu-65 nangaphezulu) | 7–8 amahora |
Bangaki abantu abangafinyeleli
| Iqembu | Ngaphansi kobuncane | |
|---|---|---|
| Abafundi besikole samabanga aphezulu | 76% | |
| Abantu abadala abaneminyaka engu-18–34 | 27.2% | |
| Abantu abadala abaneminyaka engu-35–49 | 33.4% | |
| Abantu abadala abaneminyaka engu-50–64 | 34.5% | |
| Abantu abadala abaneminyaka engu-65 nangaphezulu | 27.2% | |
| Bonke abantu abadala | 30.5% |
Izinombolo ezisemqoka
- Isidingo sokulala siyancipha kakhulu ngesikhathi sobuntwana — sisuka emahoreni angu-14–17 ezinsaneni ezisanda kuzalwa siye emahoreni angu-9–12 ezinganeni ezisafunda esikoleni — bese siba amahora angu-7 noma ngaphezulu kubantu abadala.
- Cishe abangu-3 kwabangu-4 abafundi basesikoleni samabanga aphezulu e-U.S. balala ngaphansi kwamahora angu-8 ebusuku besikole. Kuphela u-24% abafinyelele emahoreni angu-8 ngo-2025, behle besuka ku-27% ngo-2015 — kanti amantombazane (22%) enze kabi kakhulu kunabafana (26%).
- Phakathi kwabantu abadala, 30,5% balala ngaphansi kwamahora angu-7 (2024). Iminyaka ephakathi iyona ephansi kakhulu: u-33,4% wabantu abaneminyaka engu-35–49 no-34,5% wabantu abaneminyaka engu-50–64 abawafinyeleli, uma kuqhathaniswa no-27,2% kubo bobabili abantu abaneminyaka engu-18–34 kanye nabantu abaneminyaka engu-65 nangaphezulu.
- Abesilisa nabesifazane bacishe bafane ngokuphelele: u-30,6% wamadoda no-30,4% wabesifazane balala ngaphansi kwamahora angu-7.
Lokhu okulinganiswa yilezi zinombolo
Izincomo ziyizikhawu ezivunyelwene ngamaphaneli ochwepheshe, hhayi izinjongo eziqondile — isidingo somuntu ngamunye siyahluka, futhi ezinsaneni, ezinganeni ezisacathula nasezinganeni zasenkulisa, inani eliphelele lihlanganisa nokulala emini. Izibalo zokuthi abantu "basilela" zisebenzisa umkhawulo weqembu ngalinye lobudala: ngaphansi kwamahora angu-8 ebusuku obujwayelekile besikole kubafundi basesikoleni esiphakeme, ngaphansi kwamahora angu-7 esikhathini samahora angu-24 kubantu abadala. Zombili zivela ezivivinyweni ezinkulu ze-CDC ezimele izwe lonke, futhi zombili zibikwe ngabantu uqobo — abantu bavame ukucabanga ukuthi balala isikhathi eside kunalokho abalalayo ngempela.
Uma ungalali ngokwanele
Izimbangela ezimbili ezivamile, ezilungisekayo, wukusebenzisa isikrini ebusuku kakhulu nokuphuza i-caffeine sekwedlule isikhathi. Umhlahlandlela wethu we-izikrini nokulala uchaza owokuqala; i-isibali se-caffeine sikhombisa ukuthi ingakanani i-caffeine yekhofi lakho lantambama esasebenza ngesikhathi sokulala. Ukuze ubone ukuthi ubuthongo bakho busemkhawulweni muni, yenza i-isivivinyo sokulala.
Imithombo
- CDC, About Sleep — recommended hours by age (National Sleep Foundation, American Academy of Sleep Medicine, Sleep Research Society).
- CDC / National Center for Health Statistics, Short Sleep Duration and Sleep Difficulties Among Adults: United States, 2024 (Data Brief No. 559, 2026).
- CDC, Youth Risk Behavior Survey: Sleep (2025).
Ikhasi labuyekezwa okokugcina: Septhemba 2026. Sibuyekeza izibalo lapho kushicilelwa izigaba ezintsha zocwaningo.
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Imibuzo evame ukubuzwa
Ingakanani inani lokulala olidingwa intsha?
Intsha eneminyaka engu-13 kuya ku-17 idinga amahora angu-8 kuya kwayi-10 okulala ngosuku, ngokusho kwe-CDC, ngokusekelwe ku-American Academy of Sleep Medicine nakwezinye izinhlangano zochwepheshe. Abaningi abakutholi lokho: ngo-2025 cishe oyedwa kwabane abafundi basezikoleni eziphakeme e-U.S. balala okungenani amahora angu-8 ebusuku obujwayelekile besikole.
Abantu abadala badinga ukulala okungakanani?
Abantu abadala abaneminyaka engu-18 kuya ku-60 badinga amahora angu-7 noma ngaphezulu okulala ngosuku, abantu abadala abaneminyaka engu-61 kuya ku-64 badinga amahora angu-7 kuya kwayi-9, kanti abantu abadala abaneminyaka engu-65 nangaphezulu badinga amahora angu-7 kuya kwayi-8, ngokwezincomo ze-CDC.
Bangaki abantu abadala abangatholi ukulala okwanele?
Ngo-2024, u-30,5% wabantu abadala base-U.S. balala ngaphansi kwamahora angu-7 esikhathini samahora angu-24, ngokusho kwe-National Health Interview Survey ye-CDC. Ingxenye ebiphezulu kakhulu ibiphakathi kwabantu abadala abaneminyaka engu-50 kuya ku-64 (34,5%) nabangu-35 kuya ku-49 (33,4%).
Ingane idinga ukulala amahora amangaki?
Izingane ezineminyaka engu-1 kuya ku-2 zidinga amahora angu-11 kuya kwangu-14 kuhlanganise nokulala emini, izingane ezineminyaka engu-3 kuya ku-5 zidinga amahora angu-10 kuya kwangu-13 kuhlanganise nokulala emini, kanti izingane ezineminyaka engu-6 kuya kwengu-12 zidinga amahora angu-9 kuya kwangu-12 ngosuku.
Ingabe ukulala emini kubalwa ekulaleni okunconyiwe?
Ezinsaneni, ezinganeni ezisacathula nasezinganeni zasenkulisa, yebo — izilinganiso ezinconyiwe zihlanganisa nokulala emini. Ezinganeni ezisafunda esikoleni, intsha nabantu abadala, izincomo zibhekisela esikhathini esiphelele sokulala ngosuku.