Udinga Ukulala Kangakanani Ngokweminyaka?
Amahora okulala anconywayo kubo bonke ubudala, eduze kokuthi bangaki abantu abawafinyelela ngempela — kususelwa kuhlolovo ze-CDC namaphaneli ochwepheshe abamise le mihlahlandlela, kanti nencazelo ngayinye ibhalwe ngokucacile.
Abantu abadala badinga amahora angu-7 noma ngaphezulu, intsha amahora angu-8–10. Nokho, cishe abangu-3 kwabayi-4 babafundi besikole samabanga aphezulu e-U.S. kanye no-30% wabantu abadala balala ngaphansi kwalokho.
Ukulala okunconywayo ngokweminyaka
| Ubudala | Okunconyiwe | |
|---|---|---|
| Izingane ezisanda kuzalwa (izinyanga ezingu-0–3) | 14–17 amahora | |
| Izinsana (izinyanga ezingu-4–12) | 12–16 amahora kuhlanganisa ukulala emini | |
| Izingane ezisacathula (1–2 iminyaka) | 11–14 amahora kuhlanganisa ukulala emini | |
| Izingane zasenkulisa (3–5 iminyaka) | 10–13 amahora kuhlanganisa ukulala emini | |
| Izingane zesikole (6–12 iminyaka) | 9–12 amahora | |
| Intsha (iminyaka engu-13–17) | 8–10 amahora | |
| Abantu abadala (iminyaka engu-18–60) | 7 amahora noma ngaphezulu | |
| Abantu abadala (iminyaka engu-61–64) | 7–9 amahora | |
| Abantu abadala (abaneminyaka engu-65 nangaphezulu) | 7–8 amahora |
Bangaki abantu abangafinyeleli esilinganisweni
| Iqembu | Ngaphansi komkhawulo omncane | |
|---|---|---|
| Abafundi basesikoleni 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% |
Izibalo ezisemqoka
- Isidingo sokulala sehla kakhulu ebuntwaneni — 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 abathathu kwabane abafundi bezikole eziphakeme e-U.S. balala ngaphansi kwamahora angu-8 ebusuku bezinsuku zesikole. U-24% kuphela abafinyelele emahoreni angu-8 ngo-2025, behle besuka ku-27% ngo-2015 — kanti amantombazane (22%) abe sesimweni esibi kakhulu kunabafana (26%).
- Kubantu abadala, 30.5% balala ngaphansi kwamahora angu-7 (2024). Iminyaka ephakathi iba sezingeni eliphansi kakhulu: u-33.4% wabantu abaneminyaka engu-35–49 no-34.5% wabantu abaneminyaka engu-50–64 balala kancane kunalokho, uma kuqhathaniswa no-27.2% kwabo bobabili abaneminyaka engu-18–34 nabantu abaneminyaka engu-65 kuya phezulu.
- Abesilisa nabesifazane bacishe bafane: u-30.6% wabesilisa no-30.4% wabesifazane balala ngaphansi kwamahora angu-7.
Lokho lezi zinombolo ezikukala
Izincomo ziyizigaba zamabanga okuvumelwene ngazo ngamaphaneli ochwepheshe, hhayi izinjongo eziqinile — isidingo somuntu ngamunye siyehluka, kanti ezinsaneni, ezinganeni ezisacathula nasezinganeni zasenkulisa, inani eliphelele lifaka namaleqelo. Izinombolo zokuthi umuntu "ushoda" zisebenzisa umkhawulo wesigaba ngasinye: ngaphansi kwamahora angu-8 ebusuku obujwayelekile besikole kubafundi basesikoleni samabanga aphezulu, ngaphansi kwamahora angu-7 esikhathini samahora angu-24 kubantu abadala. Zombili zivela ocwaningweni olukhulu lwe-CDC olumele izwe lonke, futhi zombili zibikwe ngabantu uqobo — abantu bavame ukucabanga ukuthi balale isikhathi eside kunaleso abasilalayo ngempela.
Uma ungalali ngokwanele
Izimbangela ezimbili ezivamile, futhi ezingalungiseka, ukusebenzisa isikrini sekwephuzile nokuphuza i-caffeine sekwephuzile. Umhlahlandlela wethu ku-screens and sleep uchaza okokuqala; i-caffeine calculator ikubonisa ukuthi ikhofi lakho lantambama lisasebenza kangakanani ngesikhathi sokulala. Ukuze ubone ukuthi ubuthongo bakho bunjani, yenza i-sleep quiz.
Imithombo
- CDC, Mayelana Nokulala — amahora anconyiwe ngokuya ngeminyaka (National Sleep Foundation, American Academy of Sleep Medicine, Sleep Research Society).
- CDC / National Center for Health Statistics, Isikhathi Esifushane Sokulala Nobunzima Bokulala Phakathi Kwabantu Abadala: United States, 2024 (Data Brief No. 559, 2026).
- CDC, Youth Risk Behavior Survey: Ukulala (2025).
Ikhasi libuyekezwe okokugcina: Septhemba 2026. Sibuyekeza izibalo uma kushicilelwa izigaba ezintsha zocwaningo.
Thola Okubangela Ukuphazamiseka Kwakho
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Imibuzo evame ukubuzwa
Intsha idinga ukulala okungakanani?
Intsha eneminyaka engu-13 kuya ku-17 idinga amahora angu-8 kuya kwangu-10 okulala ngosuku, ngokusho kwe-CDC, ngokusekelwe ku-American Academy of Sleep Medicine nakwezinye izinhlaka zochwepheshe. Iningi alikutholi lokho: ngo-2025 cishe oyedwa kwabane abafundi bezikole zamabanga aphezulu e-U.S. walala 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, ngokusho kwezincomo ze-CDC.
Bangaki abantu abadala abangatholi ubuthongo obanele?
Ngo-2024, u-30.5% wabantu abadala e-U.S. balala ngaphansi kwamahora angu-7 esikhathini samahora angu-24, ngokusho kwe-National Health Interview Survey ye-CDC. Lesi sibalo sasi phezulu kakhulu kubantu abadala abaneminyaka engu-50 kuya ku-64 (34.5%) kanye no-35 kuya ku-49 (33.4%).
Ingane idinga ukulala isikhathi esingakanani?
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 ku-12 zidinga amahora angu-9 kuya kwangu-12 ngosuku.
Ingabe ukulala emini kubalwa ebuthongweni obunconyiwe?
Ezinsaneni, ezinganeni ezihamba ngezinyawo nasezinganeni zasenkulisa, yebo — isamba esinconyiwe sifaka nokulala emini. Kwezingane zesikole, intsha nabantu abadala, izincomo zibhekisela esikhathini esiphelele sokulala ngosuku.