UMary Allen
Ikati eleleyo ngumzekelo woxolo lwengqondo kunye nokuzola. Abanini beekati abaninzi bangathanda ukwazi ukuba yintoni elawula ukulala kwekati yabo. Sicacisa yonke imibuzo malunga nemowudi yokusnuza, amaphupha, kunye nendawo efanelekileyo yokulala yekati yakho.
Iikati zilala kubomi babo bonke, kodwa akukho zinkcukacha zibalekayo kwiimvakalelo zabo zokulumkisa. Indlela abaphumla ngayo ifana neyerhamncwa elinokuthi ngokukhawuleza libe lixhoba lalo. Ukuphaphama kunye neliso eliphuphayo, ukusuka ebuthongweni obunzulu ukuya kubushushu bokusebenza ngemizuzwana nje: Yikati eqhelekileyo leyo!
Iikati zilala nini kwaye kangaphi?
Ixesha kunye nobude bokulala buyohluka ukusuka kwikati ukuya kwikati. Isigqi sokulala sixhomekeke kwiminyaka kunye nomoya wekati, kwi-satiety, ixesha lonyaka, kunye nomdla wesondo:
- Ngokomyinge, isibini kwisithathu sosuku silala kakhulu, kwaye ngokuphawulekayo ngakumbi kwiikati ezincinci nezindala.
- Ebusika okanye xa kunetha imvula, izilwanyana ezininzi zichitha ixesha elingaphezu komndilili wexesha zilele.
- Iikati zasendle, ezimele zizingele, zilala ngaphantsi kweekati zasekhaya.
Iikati ngokwemvelo ziyi-crepuscular: Uninzi lweekati zivuka ekuseni nangokuhlwa zihlola indawo yazo. Noko ke, amaxesha awo okulala ayawalungelelanisa nemikhwa yabantu. Ngokukodwa iikati ezinabanikazi abaya emsebenzini zilala kakhulu emini kwaye zifuna ingqalelo kunye nomsebenzi ngokukhawuleza nje ukuba intsapho ibuye. Iikati zangaphandle zihlala zigcina umkhwa wendalo wokuphuma kwaye malunga nobusuku. Nangona kunjalo, ukuba uyeka kuphela isilwanyana sakho sasekhaya siphume endlwini ngexesha lasemini, esi singqisho sinokutshintsha kwaye siziqhelanise nesakho.
Zilala Njani Iikati?
Kwiikati, izigaba zokulala ezilula ziyatshintshana kunye nezigaba zokulala. Oku kuvumela ingqondo ukuba ichache.
- Izigaba zokulala ezilula zeekati zihlala malunga nemizuzu engama-30 lilinye. Ngokwenyani, la macandelo angaphezulu kokusnuza. Zinokuphazanyiswa kukothuka ngequbuliso, njengoko uninzi lwemekobume iqhubeka nokubonwa.
- Isigaba esilandelayo sobuthongo obunzulu sithatha malunga nemizuzu esixhenxe kwaye sithatha malunga neeyure ezine ezisasazwa ngosuku. Ukuba ikati ivuswa ngengozi enokwenzeka, umzekelo, ingxolo enkulu, ngokukhawuleza ivukile. Ngaphandle koko, ukuvuka yinkqubo ende yokuzolula kunye nokuzamla. Ubude bokulala buhluka ukusuka kwikati ukuya kwikati kwaye abufani yonke imihla.
Nangona kunjalo, iikati zethu zichitha ixesha labo elininzi kuhlobo lokulala. URubin Naiman, oleleyo nomphandi wamaphupha kwiYunivesithi yaseArizona, ukushwankathela ngolu hlobo: “Kuthiwa akunakwenzeka ukuba uphaphe yaye ulele ngaxeshanye, kodwa iikati zisingqina ngenye indlela. Abanako nje ukulala behleli, kodwa kwanevumba labo lokuva liyasebenza ngeli xesha.”
Yintoni Iikati Dream Of?
Ngexesha lokulala okunzulu, oko kubizwa ngokuba yi-REM ubuthongo, kwenzeka, apho iikati ziphupha, njengabantu. I-REM sisishunqulelo se-"rapid eye movement", okt ukuhambisa amehlo emva naphambili ngokukhawuleza iziciko zivaliwe. Imisila, amabhovu namanqina asenokushukuma ebudeni bala manqanaba obuthongo.
Emaphupheni, siqhuba imicimbi yosuku, nangona ingaphantsi ngokulandelelana okunengqiqo nangaphezulu ngemifanekiso ebonakalayo. Uphando olwahlukahlukeneyo lubonelela ngobungqina bokuba zonke izilwanyana ezanyisayo ziyaphupha, ziphinda ziphinde zibone izinto ezenzeka ngalo mhla. Ngoko kuyavakala ukuba iikati nazo ziyaphupha.
Kwangoo-1960s, isazi ngemithambo-luvo uMichel Jouvet waphanda ngokulala kwe-REM kwiikati kwaye wenza ukuba indawo yobuchopho ingasebenzi kwizilwanyana ezileleyo ezithintela intshukumo ngexesha lobuthongo obunzulu. Ngeli xesha, nangona zilele, iikati zaqala ukufutha, zizulazula kwaye zibonisa indlela yokuzingela eqhelekileyo.
Kule nto umntu unokugqiba ukuba iikati ziphinda ziqhube amava eemeko zokuvuka kumaphupha abo kwaye, umzekelo, ukuya kuzingela, ukudlala, okanye ukuzilungisa kumaphupha abo. Uphononongo olwahlukeneyo, olufana nolo lukagqirha wezifo zemithambo-luvo u-Adrian Morrison, luyayixhasa le ithisisi: ukwaphawule ukuba iikati ezikwi-REM zilala njani zisenza iintshukumo ezifanayo naxa zizingela iimpuku ngaphandle kokukhubazeka.
Iintshukumo ezinobundlobongela ngelixa ilele kudla ngokunika ingcamango yokuba ikati ihamba kwiphupha elibi. Nangona kunjalo, akufanele uvuse ikati elele ubuthongo obunzulu kunye nokuphupha, njengoko banokusabela ngokusaba kakhulu okanye ngokukrakra, kuxhomekeke kwiphupha abajongene nalo. Oku kulandelayo kuyasebenza: Hlala uvumela ikati yakho ukuba ilale kwaye uyinike amaxesha ekati eyonwabileyo xa ivukile - olu lolona khuselo lungcono kumaphupha amabi.
Indawo yokulala egqibeleleyo yekati yakho
Njengoko zihluke njengeekati, nazo zikhetha indawo yazo yokulala. Abanye bakhetha ukuba izolile, iphantse ibe ngumqolomba, abanye bathanda ifestile. Inokuba yindawo efudumeleyo kwaye ihlala iphezulu kancinci. Kuya kufuneka uqwalasele oku kulandelayo ukuba ufuna ukuseta indawo yokulala esisigxina yekati yakho:
Imboniselo Ejikelezileyo: Indlu yayo ifanele ibe kwindawo ezolileyo apho ikati ingaphazanyiswanga kodwa ibe isazi kakuhle oko kwenzekayo kummandla wayo.
Ukhuseleko: Iidrafti, ukukhanya kwelanga, umoya opholileyo, kunye nokufuma kufuneka kuthathelwe ingqalelo xa ukhetha indawo kwaye kuphetshwe ukuba kunokwenzeka.
Ingqiqo: iikati zithanda iindawo zokufihla! Umqolomba ocolekileyo okanye ingubo inika ukhuseleko nokhuseleko.
Ucoceko: Ibhedi yekati kufuneka ibe lula ukuyicoca. Musa ukusebenzisa izitshizi zamalaphu ezinevumba elibi kakhulu, izithambiso zelaphu, okanye ezifanayo xa ucoca.
I-Fluffy factor: Iikati zithanda ukufudumala kunye ne-fluffy, ngakumbi ebusika. I-pad yokufudumeza inika induduzo eyongezelelweyo.