Ukuthuthukisa Indlela Olala Ngayo

IZINKINGA ZOKULALA aziyona into entsha. Emuva ekhulwini lesihlanu B.C.E., inceku ethile yesigodlo senkosi yasePheresiya u-Ahashiveroshi yabika ukuthi ngobunye ubusuku “inkosi yaqwasha.”—Esteri 6:1.

Namuhla izigidi zabantu zinenkinga yokulala. Ngokukachwepheshe wezifo zokulala waseBrazil uRubens Reimão, kulinganiselwa ukuthi amaphesenti angu-35 abantu abasemhlabeni anenkinga yokuqwasha.a UDkt. David Rapoport waseNew York University Sleep Disorders Center wachaza ukulala kabi ngokuthi “olunye lwemiqedazwe emibi kakhulu ekuqaleni kwaleli khulu leminyaka.”

Okwenza isimo sibe sibi nakakhulu ukuthi abaningi abanenkinga yokuqwasha bafela ngaphakathi. Abacwaningi baseFederal University of São Paulo, eBrazil, bathi amaphesenti amathathu kuphela alabo abanale nkinga axilongwa ngokunembile. Abaningi bamane bamukele ukulala kabi njengento engenakugwenywa bese bezithola behluthuka futhi bozela emini.

Inkiyankiya Yasebusuku

Ukuphenduphenduka amahora amaningi, uqwashile, kuyilapho wonke umuntu ezumekile akuyona neze into ejabulisayo. Noma kunjalo, ukuqwasha izinsuku ezimbalwa ngezinye izikhathi akuyona into engavamile, futhi ngokuvamile kuhlobene nokucindezeleka nezinkinga zokuphila. Nokho, uma ukuqwasha sekungamahlalakhona, kungenzeka kuhileleke ukugula okuthile noma ukuphazamiseka ngokomzwelo, futhi kubalulekile ukufuna usizo lwezokwelapha.—Bheka ibhokisi elingenhla.

Ingabe unenkinga yokulala? Uma ngemva kokuphendula imibuzo esekhasini 16, uphetha ngokuthi unenkinga yokulala, akudingekile ukuba ulahle ithemba. Ukuqaphela ukuthi udinga usizo kuyigxathu lokuqala lokwelapha inkinga yokulala. Udokotela wezifo zezinzwa waseBrazil uGeraldo Rizzo uthi abantu abanenkinga yokuqwasha abangamaphesenti angu-90 bangelashwa ngokuphumelelayo.

Nokho, ukuze welashwe ngendlela efanele, kubalulekile ukwazi ukuthi iyini ngempela imbangela yokuqwasha kwakho. Ukuxilonga okuthiwa i-polysomnogram kuye kwasiza ekutholeni nasekwelapheni izinkinga eziningi zokulala.—Bheka ibhokisi elingezansi.

Enye yezimbangela ezivame kakhulu zokuqwasha okungamahlalakhona kubantu abadala, ukuhona. Uma usuke walala eceleni komuntu ohonayo, uyazi ukuthi lokhu kuphazamisa kangakanani. Ukuhona kungase kube uphawu lokuvaleka komgudu wokuphefumula uma ulele. Izinyathelo zokuqala zokwelapha le nkinga yokuvaleka komgudu wokuphefumula zihlanganisa ukwehlisa umzimba, ukugwema iziphuzo ezidakayo nemithi ethoba imisipha. Odokotela bangase batuse neminye imithi noma ukuba usebenzise izinto zamazinyo noma umshini ovula umgudu wokuphefumula ngokuqhubekayo.b

Ezimweni ezimbi kakhulu, kungase kudingeke umuntu ahlinzwe umphimbo, umhlathi, ulimi noma ikhala ukuze kube lula ukungena nokuphuma komoya lapho ephefumula.

Izingane nazo zingaba nenkinga yokuqwasha. Izimpawu zokungalali ngokwanele zingase zibonakale esikoleni—ngamamaki aphansi, ukuhluthuka, ukungakwazi ukugxilisa ingqondo—okungase ngephutha kwenze ukuba ingane ibhekwe njengengahlaliseki.

Ezinye izingane zilwa nobuthongo, zikhetha ukucula, ukuxoxa noma ukulalela izinganekwane—kunokuba ziyolala. Lokhu kungase kube yisu nje lokwenza abazali bazinake. Nokho, kwezinye izimo, ingane ingase isabe ukulala ngenxa yamaphupho amabi abangelwa izithombe zebhayisikobho ezithusayo, izinhlelo zezindaba ezinobudlova noma ukuxabana ekhaya. Ngokuhlakulela umoya wokuthula nothando ekhaya, abazali bangasiza ekugwemeni lezi zinkinga. Kusobala ukuthi kufanele kufunwe usizo lwezokwelapha uma izimpawu ziphikelela. Ngokuqinisekile kubalulekile ukuba izingane nazo zilale kahle njengabantu abadala.

Indlela Yokulala Kahle Ebusuku

Sekungamakhulu eminyaka kwaziwa ukuthi ukulala kahle ebusuku akuzenzakaleli. Ukulala kahle kuxhomeke ezicini eziningi ngaphandle kokulawula ukukhathazeka nokucindezeleka kuphela.

Ukulala kahle kufanele kube umkhuba. Kuhilela ukuvivinya umzimba njalo ngesikhathi esifanele sosuku. Ukuvivinya umzimba ekuseni noma ntambama kungasiza umuntu ukuba ozele ebusuku. Kodwa ukuzivivinya ngaphambi nje kokuyolala kungaphazamisa ubuthongo.

Amabhayisikobho noma izincwadi ezishukumisa imizwelo nako kungakwenza uphaphame. Ngaphambi kokuyolala, kungase kube ngcono ukufunda okuthile okuphumuza ingqondo, ukulalela umculo opholile, noma ukugeza ngamanzi afudumele.

Ochwepheshe bathi ungaqeqesha ubuchopho bakho ukuba buhlobanise umbhede nokulala ngokungena embhedeni kuphela uma usufuna ukulala. Abantu abadla, bafunde, basebenze, babuke i-TV, noma badlale imidlalo yama-video besembhedeni bangase bakuthole kunzima ukuzumeka.

Ukwenza umzimba ulungele ukulala kahle kuhlanganisa nokuqapha lokho okudlayo. Nakuba iziphuzo ezidakayo zenza umuntu azizwe ozela, empeleni zingaphazamisa ukulala kahle. Ikhofi, itiye, ukhokho, ushokoledi neziphuzo ezenziwe nge-cola kufanele kugwenywe ebusuku ngoba kuyaphaphamisa. Ngakolunye uhlangothi, ukudla kancane umango, ubhatata, ubhanana, ilayisi, ubhontshisi oqhumile, noma amantongomane kukhuthaza ukukhiqizwa kwe-serotonin ngaleyo ndlela kungenza umuntu ozele. Nasi isixwayiso: Ukudla kakhulu ebusuku kungaphazamisa ubuthongo njengokulala ulambile.

Indawo esilala kuyo ibaluleke njengalokho esikwenzayo ngaphambi kokuyolala. Ukuze ulale kahle, kudingeka izinga elihle lokushisa, ikamelo elimnyama nelingenamsindo, kanye nomatilasi nemicamelo okuntofontofo. Empeleni, uma usunethezeke ngale ndlela, ungase ukuthole kunzima ukuvuka ngakusasa. Kodwa khumbula, ukulala isikhathi eside kunokudingekile, ngisho nangezimpelasonto, kungaphazamisa umkhuba wakho wokulala kwenze kube nzima ukulala ebusuku obulandelayo.

Ngokuqinisekile, ubungeke uzilimaze ngamabomu izitho zakho ezibucayi. Ukulala nako kubalulekile, kuyingxenye yokuphila okungafanele idebeselelwe noma ibukelwe phansi. Phela, sichitha ingxenye yesithathu yokuphila kwethu silele. Ungayithuthukisa yini imikhuba yakho yokulala? Qala namuhla!

[Imibhalo yaphansi]

[Ibhokisi/Isithombe ekhasini 15]

IZIMBANGELA ZOKUQWASHA EZIYINHLOKO

◼ IZIMBANGELA ZEMPILO: i-Alzheimer’s; ukuvaleka komgudu wokuphefumula; ukuluma kwemilenze; i-Parkinson’s; ukunyakaza kwezitho zomzimba okungalawuleki okukwenza uphaphame isikhashana; isifuba somoya; izifo zenhliziyo nenkinga yokugayeka kokudla

◼ EZENGQONDO: ukucindezeleka, ukukhathazeka, ukwethuka, imicabango nezenzo ezingalawuleki, ukucindezeleka kwangemva kwenhlekelele

◼ EZENDAWO EZUNGEZILE: ukukhanya, umsindo, ukushisa, amakhaza, umatilasi onganethezekile, umngane womshado oyobayobayo lapho elele

◼ EZINYE IZIMBANGELA: ukusebenzisa kabi utshwala nezidakamizwa, imiphumela engemihle yemithi ethile

[Ibhokisi ekhasini 15]

UKUHLOLELWA IZINKINGA ZOKULALA

I-polysomnogram inqubo yedlanzana lezivivinyo ezenziwa lapho umuntu elele ngaphansi kwezimo ezivamile. Ngezansi kunezinto ezibalulekile ukuze kwenziwe ukuhlola.

◼ I-electroencephalogram—Ukuhlolwa kwendlela ubuchopho obusebenza ngayo, okusetshenziselwa ukuthola izigaba zokulala nokuzihlukanisa.

◼ I-electrooculogram—Ibonisa ukunyakaza kwamehlo ngesikhathi se-REM.

◼ I-electromyogram—Isetshenziselwa ukubheka isimo semisipha yesilevu nemilenze ngesikhathi se-REM.

◼ I-electrocardiogram—Isetshenziselwa ukuhlola ukushaya kwenhliziyo ubusuku bonke.

◼ Ukuhamba komoya nokunyakaza—Kulinganiswa ngokubheka ukugeleza komoya ngamakhala nomlomo kanye nokunyakaza kwesisu nesifuba.

◼ Umthamo womoya-mpilo egazini—Kulinganiswa izinga lomoya-mpilo emithanjeni yegazi ngokusebenzisa umshini okuthiwa i-oximeter, oxhunywa emunweni wesiguli.

[Ibhokisi ekhasini 16]

UKUHLOLA INKINGA YOKOZELA

Angakanani amathuba okuba wozele kulezi zimo ezilandelayo? Usebenzisa lezi zinombolo, kokelezela izimpendulo zakho, bese uhlanganisa ingqikithi.

0 Awulokothi wozele

1 Lincane ithuba lokozela

2 Lisesilinganisweni ithuba lokozela

3 Likhulu ithuba lokozela

a Lapho uhlezi ufunda 0 1 2 3

b Lapho ubuka i-TV 0 1 2 3

f Lapho ucambalele emini yantambama 0 1 2 3

g Lapho uhlezi uxoxa nothile 0 1 2 3

Amaphuzu ․․․․․․․․․․․

Ingqikithi Yamaphuzu

1-6: Asikho isidingo sokukhathazeka

7-8: Usesilinganisweni

9 kuya phezulu: Funa usizo lwezokwelapha

[Umthombo]

Based on The Epworth Sleepiness Scale, by Stanford University, California, U.S.A.

[Isithombe ekhasini 14]

Ukuzincisha ubuthongo kungaba ingozi

[Izithombe ekhasini 17]

Ukuvivinya umzimba, ukufunda nokudla okulula kungathuthukisa ukulala kahle