NgeSonto Mashi 28 - Okwaziwa nangokuthi usuku ovuka ngalo udidekile futhi uzibuza ukuthi kungani ulale ebusuku kangaka. Yisiqalo sesikhathi sokulondoloza ukukhanya kwemini, lapho amawashi eya phambili futhi "ulahlekelwa" ihora lokulala.
Ngaphandle kweqiniso lokuthi unehora elilodwa elincane le-R&R kanye nesikhathi sokwenza izinto ngeSonto, cishe uzoba nobunzima bokulala ngesikhathi sakho esivamile.
Isibonelo, uma ujwayele ukulala ngo-10, manje umzimba wakho ukutshela ukuthi uhlale kuze kube yi-11, futhi ungase! Khona-ke, ngoMsombuluko, kufanele uvuke uye emsebenzini noma ekilasini. Futhi yilapho inkinga iqala khona.
Ukulahlekelwa lelo hora lokulala kubi kakhulu ebuchosheni obuvele buphuthelwe ubuthongo. Isikhathi sokuqala sezingozi zezimoto singemva kokulahlekelwa yihora lokulala. Embikweni wangoJanuwari 2020, oshicilelwe ephephabhukwini i-Current Biology, bathi isikhathi sokugcina emini ukwanda kwezingozi zomgwaqo ezibulalayo un 6%, kanye nokuthi ukuphinda kubophe isonto lonke kulandela ukushintsha kwesikhathi. Ngokombiko, zingu-28 izingozi ezibulalayo ebezingagwenywa unyaka nonyaka ukube isikhathi sosuku besingekho.
Futhi hhayi lokho kuphela, kodwa lolu shintsho lwesikhathi lungaphinde luthinte umsebenzi wobuchopho, ukuncipha kwamandla nokuqapha. Okusho ukuthi, akulona "ihora nje", kodwa okuthile okungathinta impilo nokuphepha kwakho ngendlela ephawulekayo.
Indlela yokuzivumelanisa nesikhathi sasehlobo?
Isikhathi sokulondoloza ukukhanya kwelanga siyeza futhi kungakhathaliseki ukuthi ukukhala kunomsindo kangakanani ukuze sikugweme. Kodwa ungenza ingxenye yakho futhi uzame ukunciphisa umthwalo wakho wokukhathala.
Le shejuli ingaba nzima ngoba idala ukungahleleki kahle kusigqi sakho se-circadian. ngakho kufanele ir ukulala imizuzu eyi-15 ngaphambili njalo ebusuku ezinsukwini ezine ngaphambi kwesikhathi sokonga emini. Kuyisu elisebenziseka ngokuphelele elivame ukutuswa, kodwa kubaluleke kakhulu uma unezingane, ukuze wenze kube lula uguquko nakubo.
Nakhu ukuthi lokho kungabukeka kanjani uma ujwayele ukulala ngo-10 ebusuku:
- NgoLwesithathu: Isikhathi sokulala ngo-9:45 pm
- NgoLwesine: Isikhathi sokulala ngo-9:30 pm
- NgoLwesihlanu: Isikhathi sokulala ngo-9:15 pm
- NgoMgqibelo: Isikhathi sokulala ngo-9 pm
Ukubuyisela ishejuli yakho yokulala kancane usuku nosuku kuzokwenza ushintsho luzizwe lungenazihibe. Kulula ukulala imizuzu engu-15 kusenesikhathi kunokuzama ukulala (noma ngabe uzizwa kanjani) ngehora ngaphambi kwesikhathi ngeSonto ebusuku lapho usenza isimiso sakho esivamile.
Setha i-alamu yasebusuku ukuze ikukhumbuze ukuthi uyolala futhi uzinike isikhathi esengeziwe sokuphumula nokuzilungiselela.
Qiniseka ukuthi usetha i-alamu yakho ukuthi ivuke kusenemizuzu engu-15 futhi; ngaphandle kwalokho, ishejuli yakho yokulala ayikakashintshi futhi usabhekene nokushaqeka kwasekuseni ngoMsombuluko.
Ngakho-ke uma uvamise ukuvuka ngo-6 am, setha i-alamu yakho ngale ndlela elandelayo:
- NgoLwesine: Vuka ngo-5:45 ekuseni
- NgoLwesihlanu: Vuka ngo-5:30 ekuseni
- NgoMgqibelo: Vuka ngo-5:15 ekuseni
- NgeSonto: vuka ngo-6 ekuseni (ngoba "ulahlekelwe" ihora lokulala)
Ukuze uvumelanise ngokushesha isigqi sakho sokujikeleza nokuvuka kwangaphambi kwesikhathi, kuyanconywa futhi ukuthi uphume ekuseni kakhulu ngaphandle kwezibuko zelanga futhi ubhekane nendawo evamile yelanga imizuzu engu-15. (Ukuze uthole impilo yamehlo akho, ungalibheki ilanga ngqo.)
Uma utshani noma umgwaqo womgwaqo ungagodoli kakhulu, khumula izicathulo zakho ume ungafake zicathulo. Indlela, ebizwa ngokuthi i-grounding noma i-grounding, ingakusiza ukuthi ulawule kangcono iwashi lomzimba wakho, ngokombiko wangoJanuwari 2012 kuJournal of Environmental and Public Health.
Amanye amathiphu wokulala ne-asthenia
Naphezu kokusebenzisa leli su ukuze ujwayeze umzimba ukuthi ulale kusenesikhathi usuku ngalunye, ezinye izinhlobo zemikhuba nazo kufanele zicatshangelwe. Ukufika kwehlobo kuzobangela ukushona kwelanga kamuva, ngakho izinsuku zizoba namahora amaningi okukhanya kwelanga.
Kancane kancane phuza isidlo sakusihlwa
Esinye isici esibalulekile esigqini sethu se-circadian ukudla. Ukudla sekusondele isikhathi sokulala kungenza kube nzima ukuthi ulale, ngoba umzimba ugxile kakhulu ekugayekeni ukudla ukuze ucabange ngokusonga ebusuku.
Ngokuvamile, kuwumqondo omuhle ukuyeka ukudla amahora amathathu kuya kwamane ngaphambi kokulala. Ukuze sigweme noma yikuphi ukuphazamiseka kuleyo shejuli, sizoqala ukuhambisa ukudla kokugcina (ngokuvamile isidlo sakusihlwa) sikuyise esikhathini sangaphambili cishe isonto ngaphambi kokuqala kwe-Daylight Saving Time. Kunconywa ukuthi ushintshe ngezinyathelo zemizuzu engu-15 kuze kufike ehoreni elilodwa.
Shintsha wonke amawashi ngaphambi kwesikhathi sokonga emini
Ngaphambi kokulala ngobusuku bangaphambi kwesikhathi sokonga kwasemini, kufanele siqiniseke ukuthi siqhubekisela phambili wonke amawashi. Ukwenza kanjalo kungenza ushintsho lwesikhathi lungadideki kangako. Nakuba kuyiqiniso ukuthi izinto eziningi zikagesi zikwenza ngokuzenzakalelayo ngoba zixhumeke ku-inthanethi.
Ngale ndlela, siyobe sesikulungele ukuphila ngokuvumelana nesikhathi esisha ngokushesha nje lapho sivuka ngakusasa.
Qala usuku ngokukhanya kwelanga
Amawashi abantu angaphakathi asethwa kabusha nsuku zonke ngenxa yokukhanya kwelanga, ngakho ukuchayeka okwengeziwe ekukhanyeni kwemvelo kuyanconywa. Ngakolunye uhlangothi, kungcono ukukhawulela ukukhanya okwenziwayo, okufana nomakhalekhukhwini, emahoreni amnyama ngaphambi kokulala.
Sizozama ukuthola imizuzu engu-15 yokukhanya kwelanga into yokuqala ekuseni. Uma sihlala endaweni efudumele, singathola ukukhanya kwelanga ngaphandle. Kodwa ngisho nokuhlala ngasefasiteleni lapho siphuza ikhofi lethu lasekuseni kuyokwanela. Kamuva, sizogwema ukukhanya okuluhlaza okukhuthaza ukuphaphama kumaselula, amakhompyutha aphathekayo, nezinye izinto zikagesi eziseduze kakhulu nombhede.