Abantu abaningi baphikisa ukucindezeleka, ubudala, noma inhlanhla embi ngenxa yokungaphumuli kahle. Ucwaningo lukhombisa ukuthi ingxenye enkulu yalesi simo imikhuba — uhlelo olwakho, lokho okwenzayo embhedeni, nokuthi uthola ini ezinsukwini ezandulela lokho. Imibuzo eyishumi eqotho ikukhombisa ukuthi uphakathi kuphi.
Izeluleko zokulala zikhona yonke indawo futhi iningi lazo lingum noise. Lokho okwenziwa ngempela kuyiqiniso: izikhathi ezihambisanayo, umbhede okhumbuza ubuchopho bakho ngokulala, nokunciphisa ikhofi, utshwala, nezikhathi zokubuka isikrini ezihamba phambili ezithinta ubusuku. Inkinga ukuthi cishe wonke umuntu ukholelwa ukuthi imikhuba yabo ilungile.
Lo mhlolo wezempilo uyaguquguquka i-Sleep Hygiene Index, umbuzo ocwaningwayo oqinisekisiwe, ube nemisho eyishumi yokuthi yebo/cha. Awuzokwazi ukuhlole noma yini — uzokukhombisa ukuthi yiziphi izenzo ezithile ezivame ukuphikisa ukulala kwakho, okuyingxenye ongayishintsha.
Izifundo ezimfushane, ezisekelwe kwesayensi zichaza ukuthi yini eyenza ubuthongo — umjikelezo wokulala, ingcindezi yokulala, ukuvuka — nokuthi yiziphi izeluleko ezidumile ezingamanga.
Phendukela emiphumeleni ye-self-test yakho ibe imikhuba emincane, eqinile yokuhlwa — eyodwa ngasikhathi, ukuze zihlale zikhona.
Ukuhlola nsuku zonke kukhombisa ukuthi ubuthongo bakho buyaphendula, ukuze ugcine lokho okusebenza futhi uphume lokho okungasebenzi.
Phendula ngesonto elijwayelekile — hhayi ubusuku bakho obuhle kakhulu, hhayi lempelasonto eyodwa eyingozi. Uma isitatimende siyiqiniso kaningi, lokho kusho yebo.
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Ukuhlola ukufunda okujolise ku-Sleep Hygiene Index (Mastin, Bryson & Corwyn, 2006). Akukho ukuhlolwa kwezokwelapha — izinkinga zokulala eziqhubekayo zidinga ingxoxo nodokotela.
Uselwe ukwazi ukuthi uqala kuphi? Qala mahala
Igama elithi "ukuhlanzeka kokulala" livela ocwaningweni lwezokwelapha: iqoqo lezindlela — uhlelo oluhambisanayo, ukunciphisa i-caffeine ne-alcohol, igumbi elinsundu nelithule, umbhede ogcinwe kokulala — ezihlobene ngokuqinile nekhwalithi yokulala engcono. I-Sleep Hygiene Index (Mastin, Bryson & Corwyn, 2006) iyisikhwama esijwayelekile abacwaningi abasebenzisa ukukala lezi zinto, futhi yilokho lokhu kuzihlola okuzilungiselela. Ubufakazi bokuthi lezi zindlela zibalulekile buqinile; ukubuyekezwa kuka-2015 ku-Sleep Medicine Reviews (Irish et al.) kwathola imiphumela ebalulekile yokuhambisana kohlelo, isikhathi sokukhuthaza, kanye nezimo zokulala kubantu abaningi.
Ubuqotho bufunwa ingxenye yesibili: kubantu abane-insomnia eyaziwayo, ukuhlanzeka kokulala kuphela akukwazi ukuba yindlela ephumelelayo yokwelapha — iziqondiso zezokwelapha zicacisa ukuthi ukwelashwa kokucabanga nokuziphatha kwe-insomnia (CBT-I) kuyindlela yokuqala, futhi ukufundiswa kokuhlanzeka kuyinsiza kuphela. Ngakho, funda isikhumbuzo sakho ngokuthi yini: imephu yokuthi yiziphi izindlela zansuku zonke ezisebenza ngokumelene nawe. Uma uzilungisa futhi ukulala kwakho kubuyela, bezingezona izinkinga. Uma izinyanga zokuziphatha okuqinile zingashintshi lutho, lokho kuyisignali yokuletha uchwepheshe, hhayi ukuthenga omunye umshini wokukhanya okuphakeme.
Impendulo ngayinye ethi yebo ibala iphuzu elilodwa; amaphuzu ayishumi angaba khona. Amabhanoyi (0-2, 3-4, 5-7, 8-10) ahambisana nokuthi i-Sleep Hygiene Index ihlukanisa kanjani ubuhle bokulala obuhle nobubi: izimpendulo eziningi ezithi yebo zisho ukuziphatha okuningi okuxhunyaniswe nocwaningo nokuhlukumezeka kokulala. Ukuhlela kukala ukuziphatha, hhayi ukulala uqobo — umphakathi olala kancane onesimo esihle kanye nomphakathi olala isikhathi eside onesimo esibi bangathokozisa bobabili.
Cha. Kuyisivivinyo sokuzihlola mayelana nezindlela zokulala. Akukwazi ukuthola izinkinga zokulala ezifana nokungakwazi ukuhlala ulala, ukuhamba komoya, noma isimo sokungakhululeki kwezinyawo. Uma uphaphama uphuphuma, uvuka ungasabi, noma ulale kabi ngaphezu kwezinyanga ezintathu naphezu kwezindlela ezinhle, khuluma nodokotela — lezo zidinga ukuhlolwa kahle, futhi kunezindlela ezisebenzayo.
Impendulo eqotho ithi: kancane nge "blue light" kunalokho okukhuthazwa ukumaketha, futhi kakhulu ngesenzo. Umphumela we-melatonin wokukhanya kwesikrini kusihlwa uyakhona kodwa ungowezinga eliphansi ezicwaningweni eziningi. Izinkinga ezinkulu, ezibhaliwe kahle zifaka phakathi ukushintshwa — ifoni ithatha isikhathi esisodwa sokulala — kanye nokuvusa, ngoba ukudla nezaziso kugcina ubuchopho bakho bukhona lapho kufanele buphumule. Yingakho umhlolokhono ubuza ukuthi ingabe ifoni ikhaleni lakho, hhayi ukuthi ingabe unayo.
Ngoba sithuthukisa umjikelezo wakho wesikhathi. Ukushintsha isikhathi sokulala ngezinsuku zokuphumula kudala lokho okuthi abacwaningi bakubize ngokuthi i-social jetlag — umzimba wakho uhlala ezikhathini ezimbili zamasonto wonke. Isikhathi esiqinile sokuvuka (ngisho ngemuva kokulala okubi) yisinyathelo esisodwa abacwaningi bokulala baphakamisa kakhulu, ngaphambi kokuthi uthole noma yini ongayithenga.
Utshwala bungumjovo, ngakho-ke bempela buhlela isikhathi sokulala — le ngxenye ayiyona iphutha. Izindleko zivele kamuva: ihlukanisa ingxenye yesibili yobusuku, ibhujisa ukulala kwe-REM, futhi ibhubhisa ukugqashuka nokuphefumula. Uthenga ukufika kokulala okusheshayo ukuze uthole ikhwalithi yokulala engcono, yingakho kubalulekile ukuthi kube yebo kulolu hlolo.
Shintsha into eyodwa, hhayi konke. Khetha impendulo yokuthi yebo evame ukwenzeka ezinsukwini eziningi, uyishintshe izinsuku ezimbili, bese ubheka okwenzekayo — lokho kuyisivivinyo esiyiqiniso esinobukhulu obubalulekile: wena. Uhlelo lokusebenza lwe-Unwire lwakhiwe ngalesi sikhala: qonda indlela, shintsha into eyodwa, ubheke ukuthi iyashintsha yini.
I-Unwire iguqula lokho okufundile kube imikhuba emincane yansuku zonke — ngensayensi echaziwe, ushintsho olulodwa ngesikhathi, lubhekwa kuze kube sekugcineni.
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