UMary Allen
Ikati elilele liyisibonelo sokuthula kwengqondo nokunethezeka. Abanikazi bamakati abaningi bangathanda ukwazi ukuthi yini elawula ukulala kwekati labo. Sicacisa yonke imibuzo mayelana nemodi yokusnuza, amaphupho, nendawo ekahle yokulala yekati lakho.
Amakati alala kuzo zonke izimpilo zawo, kodwa akukho mininingwane ebalekela izinzwa zawo zokuxwayisa. Ukuziphatha kwazo kokuphumula kungokwesilwane esizingelayo endle esingaba isisulu saso ngokushesha. Ukuphaphama neso eliphuphayo, kusukela ebuthongweni obukhulu kuya ezingeni lokushisa lokusebenza ngemizuzwana nje: Ikati elivamile lelo!
Amakati Alala Nini Futhi Kangakanani?
Isikhathi nobude bokulala kuyahluka phakathi kwekati nekati. Isigqi sokulala sincike eminyakeni yobudala kanye nesimo sengqondo sekati, ekusutheni, isikhathi sonyaka, kanye nezithakazelo zobulili:
- Ngokwesilinganiso, izingxenye ezimbili kwezintathu zosuku zilele ngokweqile, futhi ngokuphawulekayo nakakhulu kumakati amancane namadala.
- Ebusika noma lapho lina, izilwane eziningi zichitha isikhathi esingaphezu kwesilinganiso sesikhathi zilele.
- Amakati asendle, okumele azingele, alala kancane kunamakati afuywayo.
Amakati angokwemvelo: Amakati amaningi asuke ephapheme ekuseni nakusihlwa ahlola indawo yawo. Nokho, bavumelanisa izikhathi zabo zokulala nemikhuba yabo yomuntu. Ikakhulukazi amakati abanikazi bawo abaya emsebenzini balala kakhulu emini futhi bafuna ukunakwa nomsebenzi ngokushesha nje lapho umndeni ubuya. Amakati angaphandle ngokuvamile agcina umkhuba wemvelo wokuba ngaphandle futhi cishe ebusuku. Kodwa-ke, uma uvumela kuphela isilwane sakho siphume endlini phakathi nosuku, lesi sigqi singashintsha futhi sivumelane nesakho.
Alala Kanjani Amakati?
Emakati, izigaba zokulala ezilula ziyashintshana nezigaba zokulala okujulile. Lokhu kuvumela ubuchopho ukuthi bululame.
- Izigaba zokulala ezilula zamakati zihlala cishe imizuzu engama-30 sisinye. Empeleni, lezi zigaba ziwukusnuza kakhulu. Zingaphazanyiswa wukwethuka okungazelelwe, njengoba ingxenye enkulu yemvelo iqhubeka nokubonwa.
- Isigaba sokulala okujulile esilandelayo sithatha cishe imizuzu eyisikhombisa futhi sithatha cishe amahora amane sisakazwa ngosuku. Uma ikati livuswa ingozi engenzeka, isibonelo, umsindo omkhulu, iphaphama ngokushesha. Uma kungenjalo, ukuvuka kuyinqubo ende yokwelula nokuzamula. Ubude bokulala buhluka phakathi kwekati nekati futhi abufani nsuku zonke.
Nokho, amakati ethu achitha isikhathi sawo esiningi ohlotsheni lokulala kancane. URubin Naiman, umcwaningi olele nowamaphupho e-University of Arizona, ukufingqa kanje: “Kuthiwa akunakwenzeka ukuba uphapheme futhi ulale ngesikhathi esifanayo, kodwa amakati asibonisa okuphambene. Abagcini nje ngokulala behlezi, kodwa futhi ukuhogela kwabo nokuzwa kuyasebenza ngalesi sikhathi.”
Yini Amakati Aphupha Ngayo?
Phakathi nesigaba sokulala okujulile, lokho okubizwa ngokuthi ukulala kwe-REM kwenzeka, lapho amakati aphupha khona, njengabantu. I-REM isifinyezo se-"rapid eye movement", okungukuthi ukuhambisa amehlo emuva naphambili ngokushesha izivalo zivaliwe. Imisila, amadevu, nezidladla kungase kunyakaze phakathi nalezi zigaba zokulala zamaphupho.
Emaphusheni, sicubungula izehlakalo zosuku, nakuba zincane ngokulandelana okunengqondo nokunye ngezithombe ezibonakalayo. Ucwaningo oluhlukahlukene lunikeza ubufakazi bokuthi zonke izilwane ezincelisayo ziyaphupha, ziphinde ziveze imibono yosuku. Ngakho kunengqondo ukuthi namakati ayaphupha.
Kusukela ngeminyaka yawo-1960, isazi sezinzwa uMichel Jouvet wacwaninga ngokulala kwe-REM emakati futhi wavala indawo yobuchopho ezilwaneni ezilele okuvimbela ukunyakaza ngesikhathi sokulala okujulile. Ngaleso sikhathi, nakuba elele, amakati aqala ukuhayiza, azulazula futhi abonise ukuziphatha okuvamile kokuzingela.
Kulokhu umuntu angaphetha ngokuthi amakati abuye acubungule okuhlangenwe nakho kwesimo sokuvuka emaphusheni abo futhi, isibonelo, ahambe ayozingela, adlale, noma azilungise emaphusheni abo. Ucwaningo oluhlukahlukene, olufana nolukadokotela wezinzwa wezilwane u-Adrian Morrison, luyayisekela le thesis: waphinde wabona ukuthi amakati alele nge-REM enza kanjani ukunyakaza okufanayo nalapho ezingela amagundane ngaphandle kokukhubazeka.
Ukunyakaza okunobudlova ngenkathi ilele ngokuvamile kunikeza umbono wokuthi ikati libhekene nephupho elibi. Kodwa-ke, akufanele nanini uvuse ikati elilele ubuthongo obukhulu futhi eliphuphayo, njengoba lingasabela ngokusaba kakhulu noma ngobudlova, kuye ngokuthi iphupho elibhekene nalo. Okulandelayo kuyasebenza: Hlala uvumela ikati lakho ukuthi lilale futhi ulinikeze izikhathi ezijabulisayo zekati lapho livukile – lesi isivikelo esingcono kakhulu sokulwa namaphupho amabi.
Indawo Ekahle Yokulala Yekati Lakho
Njengoba ehluke njengamakati, aphinde akhethe indawo yawo yokulala. Abanye bakhetha ithule, icishe ibe yi-cavernous, abanye njengefasitela. Kungaba indawo efudumele futhi ngokuvamile ephakeme kancane. Kufanele ucabangele lokhu okulandelayo uma ufuna ukubekela ikati lakho indawo yokulala unomphela:
I-All-Round View: Isidleke kufanele sibe sendaweni ethulile lapho ikati lingaphazamiseki khona kodwa likwazi ukubona kahle okwenzeka endaweni yalo.
Ukuphepha: Okusalungiswa, ukukhanya kwelanga okuqondile, isimo somoya, kanye nomswakama kufanele kucatshangelwe lapho kukhethwa indawo futhi kugwenywe uma kungenzeka.
Ukuqonda: amakati athanda izindawo zokucasha! Umgede ogoqekayo noma ingubo yokulala inikeza ukuphepha nokuvikeleka.
Inhlanzeko: Umbhede wekati kufanele ube lula ukuwuhlanza. Ungasebenzisi izifutho zendwangu ezinephunga elinamandla, izithambisa zendwangu, noma okufanayo lapho uhlanza.
I-Fluffy factor: Amakati ayayithanda ifudumele futhi ithambile, ikakhulukazi ebusika. Iphedi yokushisisa inikeza induduzo eyengeziwe.