Inhlangano engenzi nzuzo esekela imfundo yomphakathi futhi ezinikele ocwaningweni lokulala (i-National Sleep Foundation) yenze ucwaningo lapho ithathe khona idatha elandelayo: ama-29% alabo okuxoxwe nabo babika ukuthi bazele ukozela kakhulu noma baze balale emsebenzini ngenyanga edlule okungenani isenzakalo esisodwa.
Ngikumema kuqala ukuthi ubone le vidiyo enesihloko esithi "Ukuqwasha: izimbangela, izinhlobo, ukwelashwa nokuvikela".
UDokotela Bueno uchaza ukuthi ukuqwasha kuqukethe ini nokuthi yiziphi izinhlobo zawo ezihlukene:
[Ungaba nentshisekelo ku: Izindlela ezi-5 zokunciphisa imicabango emibi ngaphambi kokulala"]
Ugcine nini ukuya emsebenzini noma ufunde njenge-zombie ngenxa yokungalali kahle ebusuku?
Ucwaningo lwamuva luxhumanise ukulala okungafanele nezifo ezahlukahlukene, kufaka phakathi izinkinga zememori nokukhuluphala. Ngezansi uneminye imininingwane mayelana imiphumela eyinhloko yokungalali kahle ebusuku:
1) Izinkinga zokufunda.
Sekuyisikhathi eside abacwaningi bakholelwa ukuthi ukulala kunendima ebalulekile enkumbulweni, futhi ubufakazi bamuva buveza ukuthi ukulala kabi ebusuku kungaphazamisa ukufunda. Abaphenyi kolunye ucwaningo baphetha ngokuthi ukufunda ikhono elisha akuhlanganisi uma umuntu enqatshelwa ubuthongo ngemuva kokufunda (Winerman, 2006). Ukulala kusebenza ukucubungula nokugcina imininingwane oyifundile ngenkathi uphapheme.
2) Kukhuthaza ukukhuluphala
Ngaphezu kokuthinta inkumbulo nokufunda, ukuntuleka kokulala kuye kwaxhunyaniswa nesisindo somzimba. Ocwaningweni lwango-2005 olushicilelwe ku-Archives of Internal Medicine, kutholakale ukuthi ababambiqhaza abakhuluphele kakhulu balala ngaphansi kwabahlanganyeli besisindo esijwayelekile.
Abaphenyi abakaqondi kahle ukuthi ukuphazamiseka kokulala kukuthinta kanjani ukudla nokugaya ukudla, kepha baphetha ngokuthi ukulala kahle ebusuku ngeke kuyilimaze imizamo yakho yokwehlisa noma yokugcina isisindo sakho.
3) Khulisa amazinga akho okucindezeleka.
Ngokusho kochwepheshe abaningi, abantu abaningi badinga ukulala amahora angu-7-8 ubusuku ngabunye. Kwenzekani Uma Ungalali Ngokwanele? Izimpawu ezinjengokushintshashintsha kwemizwelo, ukukhathazeka, ulaka nokukhuphuka kwengcindezi ziyavela.
Ochwepheshe basikisela ukuthi kulalwe kulezi zimo ukuze kuliwe nokozela, kunciphise ukucindezeleka, futhi kwandise umkhiqizo.
4) Izinqumo ezimbi kakhulu zithathwa.
Ukwenza isinqumo esifanele lapho ulele kunzima kakhulu. Ocwaningweni olushicilelwe ephephabhukwini elithi Ukulala, abacwaningi bathole ukuthi ubuthongo bunomthelela omkhulu ekhonweni lokwenza izinqumo eziphumelelayo (Roehrs, 2004).
Uma ubhekene nesinqumo esinzima, qiniseka ukuthi uphumule kahle.
5) Amasosha omzimba ayawohloka.
Ukungalali kahle kukhuphula izingcindezi zethu, okuyingozi kakhulu emasosheni ethu omzimba. Izifo ezivuthayo zivame kakhulu ngenxa yalokhu kuchayeka isikhathi eside ekucindezelekeni ngokweqile.
Uma ufuna ukufunda kabanzi ngakho, ngincoma le ndatshana:
Ungayandisa kanjani iminyaka yakho yokuzalwa
Fuente