Okwenza Umzimba Wakho Udinge Ukulala

“NGINGADELA konke ukuze ngilale kahle ebusuku!” Lokhokukhononda kuvamile kulezizinsuku. Abantu abaningi bazikhandla njalo, futhi ukucindezela kwansuku zonke kokuphila kwanamuhla kunethonya lakho.

Odokotela, amaphoyisa, abacishimlilo, abashayeli bamaloli, abantu abasebenza amashifu, omama abanabantwana abancane, nabanye abaningi baphakathi kwalabo abasengozini yokuphucwa isikhathi sokulala esidingwa imizimba yabo. Izigidi zabantu ezibhekana nokukhungatheka okuhlobene nokuntula ubuthongo zinesithakazelo esijulile sokwazi indlela yokuthola ubuthongo obumnandi, obuqabulayo.

Indima Yokulala

Ukulala, noma okungenani inkathi yokuphumula, kubonakala kuyinto evamile ezidalweni eziphilayo. Uma uke wafuya izilwane ezinjengamakati, izinja, noma izinyoni, ngokungangabazeki uye waphawula ukuthi amakati nezinja njalo ziyazisonga futhi zizumeke nokuthi izinyoni ziyathula zilale lapho sekuhlwile. Cishe zonke izilwane, izinyoni, nezinambuzane ziyakudinga ukulala, noma okungenani inkathi yokuphumula. Kubantu, ukulala kuyisibopho.

Abanye abantu bacabanga ukuthi ukulala kumane kuyinkathi yokuphumula. Kodwa kungaphezu kwalokho. “Eqinisweni ukulala kuyinqubo eyinkimbinkimbi yokufingqa nokuphumuza izicubu, ukushaya kwenhliziyo nomfutho wegazi kwenyuka futhi kwehla nengqondo izivezela izithombe zayo zebhayisikobho,” kusho i-Toronto Star. “Lapho umuntu ezumeka,” kusho i-World Book Encyclopedia, “yonke imisebenzi iyancipha futhi izicubu ziphumule. Ukushaya kwenhliziyo nezinga lokuphefumula kuyehla.”

Nakuba sekungamashumi amaningi eminyaka ososayensi, odokotela, nabacwaningi betadisha inqubo yokulala, kusenezimfihlo eziyisisekelo ngendima yayo ebalulekile. Lababacwaningi abakatholi ngisho nokuthi ukulala kuyini ngempela noma kungani silala. UDkt. Eliot Phillipson wendawo yokucwaninga ngokulala eSibhedlela saseToronto iQueen Elizabeth uthi: “Asizazi izenzakalo ezibalulekile eziqhubekayo enqubweni yokulala ezisivuselelayo.”

Lapho silele, kwenzeka izinguquko emzimbeni ezithinta isimiso sethu somzimba sokuzivikela ezifweni. Izitho zomzimba ziyakhululeka futhi ziphumule, zilwa nokukhandleka okubangelwe umsebenzi wosuku. Umsebenzi ovamile wokuhlanza owenzeka egazini uqhubeka ngokuphumelelayo, futhi ukulingana kwamakhemikhali kuyabuyiselwa. Ngakho ukulala kungase kufaniswe neqembu lezisebenzi lasebusuku elifika lizolungisa futhi lihlanze izinto ezizosetshenziswa ngosuku olulandelayo.

Omunye wemisebenzi yokulala ebaluleke kakhulu ukuvumela isimiso sezinzwa ukuba sizivuselele ngemva kokusebenza phakathi nosuku. Njengoba i-World Book Encyclopedia isho, “ukulala kubuyisela amandla emzimbeni, ikakhulukazi ebuchosheni nasesimisweni sezinzwa.”

Kudingeka Ulale Isikhathi Esingakanani?

Abantu abaningi abadala badinga ukulala amahora angu-7 noma angu-8 njalo ebusuku. Abanye badinga ambalwa, abanye engeziwe. Kunabanye abathi badinga kuphela amahora amane noma amahlanu, nakuba abanye babo bengase bacambalale phakathi nosuku. Izinsana zidinga ukulala isikhathi esengeziwe kunabantu abadala.

Ikakhulukazi lapho abantu beba badala, bangase bathole ukuthi baphaphama kaningana phakathi nobusuku. Abanye bangase babe nomuzwa wokuthi lokhu kuwuphawu lokuqala kwezinkinga ezingathi sína zokulala. Nokho, nakuba abantu abadala bengase bangalali kahle ngendlela ababelala ngayo lapho besebasha, ukuhlola kuye kwabonisa ukuthi ukuphaphama kaningana ebusuku akusona isizathu sokukhathazeka. Ngokuvamile, isikhathi abaningi abasuke bephapheme ngaso sifushane, mhlawumbe imizuzu nje embalwa, ngaphambi kokuba bazumeke futhi.

Nokho, kungakhathaliseki ukuthi umuntu mdala kangakanani, akufanele alindele ukuba alale ngendlela efanayo ubusuku bonke. Ukulala kufika ngezikhawu zobuthongo obunamandla nobuthongo obulula. Phakathi nobusuku, umuntu angase abe nalezizikhawu eziningana.

Izingozi Ezibangelwa Ukungalali

“Abacwaningi bakhathazeka ngokwengeziwe ngenani labantu abangalali kahle. Baxwayisa ngokuthi ukungalali kahle okuqhubekayo kungaba nemiphumela eyingozi kithi nakubantu abasizungezile,” kubika i-Toronto Star.

“Abantu abangalali kahle baphelelwa amandla futhi bathukuthela masinyane. Ngemva kwezinsuku ezimbili engalali, umuntu ukuthola kunzima ukugxilisa ingqondo isikhathi eside. . . . Kwenzeka amaphutha amaningi, ikakhulukazi emisebenzini evamile, futhi ngezinye izikhathi ukulalelisisa kuyaphela. . . . Abantu abangalali izinsuku ezingaphezu kwezintathu bakuthola kunzima ukucabanga, ukubona, nokuzwa ngokucacile. Abanye badungeka ingqondo ngezikhathi ezithile, bese bebona izinto ezingekho ngempela,” kulandisa i-World Book Encyclopedia.

Ukuhlola kuye kwathola ukuthi ngemva kokuqwasha izinsuku ezine, umuntu ohlolwayo wayengenza imisebenzi embalwa kuphela evamile. Leyomisebenzi edinga ukugxilisa ingqondo noma ngisho nokuyigcina nje iphapheme yayinzima. Ukungakwazi ukugxilisa ingqondo nokuyigcina iphapheme kwakungezona izici ezimbi kakhulu. Ngemva kwezinsuku ezine nengxenye, kwakunezimpawu zokuphazamiseka kwengqondo, futhi ikhono lomuntu lokubona laba inqaba ngempela.

Ukungalali kungaholela ezinkingeni ezinkulu. Abantu abangaphezu koyedwa abozelayo baye bazumeka beshayela imoto futhi bahileleka engozini ebulalayo. Ukungalali ngokwanele kungaholela nasezinkingeni zomkhaya nezomshado, njengoba ukuntula ukulala okuphikelelayo kwenza umuntu asheshe acunuke futhi kube nzima ukusebenzelana naye. Ukulala isikhathi esanele ebusuku kubaluleke kakhulu kunokuba abanye becabanga.

Ukulala Kahle

Uchwepheshe wezokulala uDkt. Jeffrey J. Lipsitz we-Sleep Disorders Centre of Metropolitan Toronto usikisela okulandelayo ukuze umuntu alale kahle ebusuku. Lala endaweni elondekile, ethulile, emnyama futhi ube nombhede onethezekile. Ungacambalali ntambama, ngisho noma ungalalanga kahle ngayizolo; zama ukuhlala uphapheme futhi ulale ngesikhathi esivamile. Gwema i-caffeine ngaphambi kokulala. Ungasebenzisi umbhede ukuze ufunde noma ubuke i-TV. Gwema ukuvivinya umzimba okunzima nokudla kakhulu ngaphambi nje kokuba ulale. Londoloza isikhathi esifanayo sokulala, njengoba lokhu kuyosiza umzimba ube nesimiso esizinzile sokulala nokuphaphama.

Hlakulela umkhuba wokunethezeka ngaphambi kokuba ulale. Gwema ukwenza izinto ezingase zikushukumise imizwelo futhi zikugcine uphaphame. Ngokwesibonelo, gwema amabhayisikobho, izinhlelo ze-TV, noma izincwadi ezishukumisa imizwelo. Ukuba nezingxoxo ezishukumisayo ngokomzwelo ngaphambi nje kokuba ulale nakho kungase kukugcine uphapheme.

Kwabanye, ukugeza ngamanzi afudumele (hhayi ashisayo) noma ukufunda incwadi emnandi engashukumisi ngokomzwelo kuwusizo. Zingasiza nezinye izinto ezibangela ukozela, njengobisi olufudumele, umbhobe, ingcosana yewayini, noma itiye lamakhambi, iminti, noma i-chamomile—kodwa hhayi itiye eline-caffeine.

Nokho, kuyavunywa ukuthi ukumane unethezeke ngaphambi kokuba ulale kungase kunganeli kukodwa. Ukuphila okuhle, okunokulinganisela nokuzivivinya njalo futhi okungenazo izinkathazo nokukhungatheka okubangelwa ukuhaha, umona, ubutha, nomhawu kunengxenye ekulaleni kahle ebusuku. Kanjalo nokuphila okungenakho ukuzitika ngokudla nokuphuza nokuphila okungenakho ukungajabuli okubangelwa ukuziphatha okubi.

Ukwanelisa isidingo sethu esingokomoya kungaba nendima ebalulekile ekulaleni kahle, ngokuthula. Kuyosisiza ukuba siqonde izwe eliyinkimbinkimbi esiphila kulo futhi siphishekele indlela yokuphila enokulinganisela, eyanelisayo. Inceku ethile kaNkulunkulu ehlakaniphile isikhuthaza ukuba sihlakulele ukuqonda futhi sibambelele ekuhlakanipheni kukaJehova, ngoba lokhu kuyoholela ‘ekuphileni okujabulisayo.’ Khona-ke iyanezela: “Ngeke wesabe lapho uyolala, futhi uyolala kamnandi ubusuku bonke.”—IzAga 3:21-24, Today’s English Version.

[Amazwi acashunwe esihlokweni ekhasini 18]

Abantu abaningi abadala badinga ukulala amahora angu-7 noma angu-8 njalo ebusuku

[Isithombe ekhasini 18]

Ukungalali ngokwanele okuphikelelayo kungaba nemiphumela emibi

[Isithombe ekhasini 18]

Abantu abaningi bakuthola kunzima ukuzumeka