NgeCawe kaMatshi 28 – Ekwabizwa ngokuba yimini ovuka ngayo udidekile kwaye uyazibuza ukuba kutheni ulele kade kangaka. Kukuqala kwexesha lokonga imini, xa iiwotshi zisiya phambili kwaye "ulahlekelwa" yiyure yokulala.
Ngaphandle kwento yokuba uneyure enye encinci ye-R&R kunye nexesha lokwenza izinto ngeCawa, uya kuba nobunzima bokulala ngexesha lakho lesiqhelo.
Umzekelo, ukuba uhlala ulala nge-10, ngoku umzimba wakho ukuxelela ukuba uhlale kude kube ngu-11, kwaye unako! Emva koko, ngoMvulo, kufuneka uvuke ukuya emsebenzini okanye eklasini. Iqala apho ke ingxaki.
Ukulahlekelwa yiloo yure yokulala kubi ngakumbi kwingqondo esele ibanjwe ubuthongo. Ixesha elinye leengozi zemoto kusemva kokuba siphulukene neyure yokulala. Kwingxelo kaJanuwari ka-2020, epapashwe kwijenali ye-Current Biology, bathi ixesha lokonga imini ukwanda kweengozi zezithuthi ezibulalayo un 6%, kwaye i-rebound ihlala iveki yonke emva kokutshintsha kwexesha. Ngokutsho kwengxelo, iingozi ezibulalayo ezingama-28 bezinokuphetshwa nyaka ngamnye ukuba ixesha lokonga emini belingekho.
Kwaye ayisiyiyo loo nto kuphela, kodwa olu tshintsho lwexesha lunokuchaphazela nokusebenza kwengqondo, ukunciphisa amandla kunye nokuphaphama. Oko kukuthi, "ayisiyoyure nje", kodwa into enokuchaphazela impilo yakho kunye nokhuseleko ngendlela ebalulekileyo.
Indlela yokulungelelanisa nexesha lasehlotyeni?
Ixesha lokonga ukukhanya kwemini liyeza kuthi kwaye nokuba singxola kangakanani na ukunqanda oko. Kodwa unokwenza indima yakho kwaye uzame ukunciphisa umthwalo wakho wokudinwa.
Le shedyuli inokuba nzima kuba idala ulungelelwaniso kwisigqi sakho se-circadian. ngoko ufanele ir ukuya kulala kwimizuzu eli-15 ngaphambili ubusuku ngabunye kwiintsuku ezine ngaphambi kwexesha lokonga imini. Sisicwangciso esisebenzisekayo ngokupheleleyo esicetyiswayo ngokubanzi, kodwa kubaluleke ngakumbi ukuba unabantwana, ukwenza lula inguqu kubo.
Nantsi into enokuthi ijongeke ukuba uqhele ukulala ngo-10 ebusuku:
- NgoLwesithathu: Ixesha lokulala ngo-9:45 pm
- NgoLwesine: Ixesha lokulala ngo-9: 30 ebusuku
- NgoLwesihlanu: Ixesha lokulala ngo-9: 15 pm
- NgoMgqibelo: Ixesha lokulala ngo-9pm
Ukubuyisela ishedyuli yakho yokulala umva kancinane imihla ngemihla kuya kwenza ukuba utshintsho luzive lungenamthungo ngakumbi. Kulula ukuya kulala kwimizuzu eli-15 ngaphambi kwexesha kunokuzama ukuya kulala (nokuba uvakalelwa njani) ngeyure kwangethuba ngeCawa ebusuku xa usenza umsebenzi wakho wesiqhelo.
Seta i-alam yasebusuku ukukukhumbuza ukuba ulale kwaye uzinike ixesha elongezelelweyo lokuphumla kwaye uzilungiselele.
Qinisekisa ukuba useta ialam yakho ukuba ivuke kwimizuzu eyi-15 ngaphambili kakhulu; ngenye indlela, ishedyuli yakho yokulala-wake ayitshintshanga kwaye usekho ngenxa yokothuka ekuseni ngoMvulo.
Ke ukuba uqhele ukuvuka ngo-6 am, seta ialam yakho ngolu hlobo lulandelayo:
- NgoLwesine: Vuka ngo-5:45 am
- NgoLwesihlanu: Vuka ngo-5:30 ekuseni
- NgoMgqibelo: Vuka ngo-5:15 am
- NgeCawe: vuka ngo-6 ekuseni (kuba "ulahlekelwe" yiyure yokulala)
Ukungqamanisa ngokukhawuleza isingqisho sakho se-circadian kunye nokuvuka kwangethuba, kuyacetyiswa ukuba uphume ekuseni ngaphandle kweendondo zelanga kwaye ujonge kwicala elijonge ilanga kangangemizuzu eli-15. (Ngenxa yempilo yamehlo akho, musa ukujonga ngqo elangeni.)
Ukuba ingca okanye indledlana yeenyawo ayigodoli kakhulu, khulula izihlangu zakho uze ume unganxibanga zihlangu. Indlela, ebizwa ngokuba yi-grounding okanye i-grounding, inokukunceda ukuba ulawule ngcono iwotshi yomzimba wakho, ngokutsho kwengxelo kaJanuwari ka-2012 kwiJenali yeNdalo kunye neMpilo yoLuntu.
Ezinye iingcebiso zokulala ne-asthenia
Ngaphandle kokusebenzisa esi sicwangciso ukuqhelanisa umzimba ukuba ulale kwangoko yonke imihla, ezinye iintlobo zemikhwa kufuneka zithathelwe ingqalelo. Ukufika kwehlobo kuya kubangela ukutshona kwelanga kamva, ngoko ke iintsuku ziya kuba neeyure ezininzi zokukhanya kwelanga.
Kancinci ukulibazisa isidlo sangokuhlwa
Enye into ebalulekileyo kwisigqi sethu se-circadian kukutya. Ukutya kufutshane kakhulu nexesha lokulala kunokwenza kube nzima ukuba ulale, kuba umzimba ugxile kakhulu ekwetyisweni ukuze ucinge ngokujikajika ebusuku.
Ngokuqhelekileyo, luluvo oluhle ukuyeka ukutya kwiiyure ezintathu ukuya kwezine ngaphambi kokulala. Ukuthintela nakuphi na ukuphazamiseka kolu cwangciso, siya kuqalisa ukuhambisa isidlo sokugqibela (ngokuqhelekileyo isidlo sangokuhlwa) ukuya kwixesha langaphambili malunga neveki ngaphambi kokuba kuqale ixesha lokuGcina iMini. Kucetyiswa ukuba utshintshe kwi-15 yemizuzu yokunyuka ukuya kwiyure enye.
Guqula zonke iiwotshi phambi kwexesha lokonga imini
Ngaphambi kokuba silale ngobusuku obungaphambi kwexesha lokonga imini, kufuneka siqinisekise ukuba siqhubela phambili zonke iiwotshi. Ukwenza oko kunokwenza utshintsho lwexesha luzive lungabhideki. Nangona kuyinyani ukuba uninzi lwezixhobo zombane zizenza ngokuzenzekelayo kuba ziqhagamshelwe kwi-intanethi.
Ngale ndlela, siya kukulungela ukuphila ngokwexesha elitsha kamsinya nje sivuka ngosuku olulandelayo.
Qala usuku ngokukhanya kwelanga
Iiwotshi zangaphakathi zabantu zisetwa ngokutsha yonke imihla ngokukhanya kwelanga, ngoko ke ukwanda kokutyhileka kukukhanya kwendalo kuyacetyiswa. Ngakolunye uhlangothi, kungcono ukunciphisa ukukhanya okwenziweyo, okufana neselfowuni, kwiiyure ezimnyama ngaphambi kokulala.
Siza kuzama ukufumana imizuzu eyi-15 yokukhanya kwelanga into yokuqala ekuseni. Ukuba sihlala kwimozulu eshushu, sinokufumana ukukhanya kwelanga ngaphandle. Kodwa nokuhlala ngasefestileni ngelixa sisela ikofu yethu yasekuseni kuya kwanela. Kamva, siyakunqanda ukuphaphama-ukukhuthaza ukukhanya okuluhlaza kwiiselfowuni, iilaptops, kunye nezinye izixhobo zombane ezikufutshane kakhulu nebhedi.