Umbutho ongajonganga kwenza nzuzo oxhasa imfundo yoluntu kwaye uzinikele kuphando lokulala (i-National Sleep Foundation) uqhube uphando apho wakhupha khona le datha ilandelayo: I-29% yabo baphononongiweyo bachaza ukuba bozele kakhulu okanye balala emsebenzini kwinyanga ephelileyo. isihlandlo esinye ubuncinane.
Ndiyanimema kuqala ukuba niyibone le vidiyo inesihloko esithi "Ukulala, oonobangela, iintlobo, unyango kunye nokuthintela".
Ugqirha Bueno ucacisa ukuba yintoni ukungalali kunye nokuba zeziphi iintlobo ezahlukeneyo:
[Unokuba nomdla kwi: Iindlela ezi-5 zokunciphisa iingcinga ezimbi phambi kokulala«]
Ndagqibela nini ukuya njenge zombie uyosebenza okanye ufunda ngenxa yokulala kakubi?
Uphando lwamva nje ludibanise ukulala okungalunganga kuluhlu olubanzi lwezifo, kubandakanya iingxaki zememori kunye nokukhuluphala. Apha ngezantsi unolwazi ngakumbi malunga ezona ziphumo ziphambili zokungalali kamnandi ebusuku:
1) Iingxaki zokufunda.
Kudala abaphandi bekholelwa ukuba ukulala kudlala indima ebalulekileyo kwimemori, kwaye ubungqina bamva nje bubonisa ukuba ukulala kakubi ebusuku kunokuphazamisa ukufunda. Abaphandi kolunye uphononongo bagqibe kwelokuba ukufunda isakhono esitsha akudityaniswa ukuba umntu uphantsi kolawulo lokulala emva kokufunda (Winerman, 2006). Ukulala kwenzelwa ukuqhubekeka nokugcina ulwazi olufundileyo ngelixa uvukile.
2) Ukukhuthaza ukutyeba kakhulu
Ukongeza kokuchaphazela inkumbulo kunye nokufunda, ukunqongophala kokulala kunxulunyaniswe nobunzima bomzimba. Kuphononongo luka-2005 olupapashwe kuVimba woNyango lwaNgaphakathi, kwafunyaniswa ukuba abathathi-nxaxheba abatyebe ngokugqithisileyo balala ngaphantsi kwabathathi-nxaxheba abaqhelekileyo.
Abaphandi abayiqondi kakuhle indlela ukuphazamiseka ukulala kukuchaphazela ngayo ukutya kunye nokutya, kodwa bagqiba kwelokuba ukulala kakuhle ebusuku akuyi kuchaphazela kakubi iinzame zakho zokulahla okanye ukugcina ubunzima bakho.
3) Yandisa uxinzelelo lwakho.
Ngokweengcali ezininzi, uninzi lwabantu ludinga ukulala iiyure ezisi-7 ukuya kwezi-8 busuku ngabunye. Kwenzeka ntoni xa ungalali ngokwaneleyo? Iimpawu ezinje ngokutshintsha kwemozulu, unxunguphalo, ukuba ndlongondlongo, kunye nokwanda koxinzelelo kubonakala.
Iingcali zicebisa ukuba kulalwe kwezi meko ukulwa ukozela, ukunciphisa uxinzelelo kunye nokwandisa imveliso.
4) izigqibo ezimbi zenziwa.
Ukwenza isigqibo esifanelekileyo xa ulele kunzima kakhulu. Kuphononongo olupapashwe kwiphephancwadi Ukulala, abaphandi bafumanise ukuba ubuthongo bunefuthe elibi kumandla okwenza izigqibo ezifanelekileyo (Roehrs, 2004).
Ukuba ujongene nesigqibo esinzima, qiniseka ukuba uphumle kakuhle.
5) Amajoni omzimba ehla.
Ukulala kakubi kukunyusa amanqanaba oxinzelelo lwethu, nto leyo eyonakalisa kakhulu amajoni ethu omzimba. Izifo ezivuthayo zixhaphake kakhulu ngenxa yoku kuvezwa okuthe gabalala kuxinzelelo olugqithisileyo.
Ukuba ufuna ukufunda ngakumbi ngayo, ndincoma eli nqaku:
Ungayandisa njani iminyaka yakho yebhayoloji
Fuente