Uma unekati, cishe uke waphawula ukuthi lichitha ingxenye enkulu yosuku lilele. Eqinisweni, amakati angalala amahora angu-12 kuya kwangu-20 ngosuku , kuye ngezici ezifana nobudala, izinga lokushisa, kanye nezinga lomsebenzi wawo. Nakuba ezimweni eziningi lokhu kuziphatha kuyinto evamile, kunezimo lapho ukulala ngokweqile kungaba uphawu lwenkinga yempilo. Uma uzibuza ukuthi kungani ikati lakho lilala kangaka , kunezici eziningana okufanele uzicabangele.
Kungani amakati elala kangaka?
Amakati ayizilwane ezihlala ziqinile , okusho ukuthi asebenza kakhulu ekuseni nakusihlwa. Le ndlela yokulala iwumuzwa ozuzwe kokhokho bawo basendle, okwakudingeka bazingele lapho inyamazane yabo isengozini enkulu. Bachitha isikhathi sabo esisele bephumule ukuze bonge amandla.
Ngaphezu kwalokho, amakati ayashintshana phakathi kokulala okuncane nokulala okujulile . Cishe u-75% wesikhathi sawo sokulala uchitha esimweni sokulala okuncane, izinzwa zawo ziqaphile. Ukulala okujulile kuthatha u-25% osele, futhi yilapho ephumula khona ngempela futhi angase aphuphe ngisho nokuphupha.
Izizathu ezivamile zokuthi kungani ikati lakho lilala kakhulu
1. Ubudala bekati
Ngokuya ngesigaba salo sokuphila, ikati lilala kakhulu noma ngaphansi:
- Amakati (0-1 iminyaka): bangalala kuze Amahora angu-20 ngosuku, njengoba imizimba yabo ikhula ngokugcwele futhi ikhula.
- Amakati amadala (iminyaka engu-1-10): balala phakathi Amahora angu-12 no-16 ngosuku.
- Amakati amadala (+10 iminyaka): Njengoba bekhula, balala amahora amaningi ngenxa yokuncipha kwamandla kanye nezinkinga zempilo ezingaba khona.
2. Izinga lokushisa le-ambient
Izimo zezulu nazo zithinta ubuthongo bekati. Uma kushisa kakhulu noma kubanda, amakati avame ukulala kakhulu ukuze onge amandla. Ehlobo, azofuna izindawo ezipholile zokuphumula, kanti ebusika kuvamile ukuwabona egoqene ngezingubo zokulala noma eduze kwemithombo yokushisa. Kuyathakazelisa ukubona ukuthi amakati athola kanjani izindawo ezinhle kakhulu zokulala.
3. Isithukuthezi nokuntuleka kokukhuthazwa
Uma ikati lingatholi ukukhuthazwa okwanele , lingase lilale isikhathi eside kunokujwayelekile. Lokhu kuvame ukwenzeka emakhaya lapho abanikazi bengekho isikhathi eside noma benganikezi amathoyizi asebenzisanayo. Ukuze uvimbele lokhu, kubalulekile ukunikela isikhathi emidlalweni, ukuklwebha izikhala, kanye neminye imisebenzi evuselelayo egcina ingqondo yalo isebenza. Funda kabanzi mayelana nendlela yokuvimbela ikati lakho ukuthi lingabi nesithukuthezi.
4. Ukondla nokugaya ukudla
Ngemva kokudla, amakati avame ukulala ukuze asize ekugayeni ukudla . Indlela asebenzisa ngayo ukudla iklanyelwe ukushintshashintsha phakathi kwezikhathi zomsebenzi nokuphumula, elingisa imikhuba yawo yokuzingela endle.
5. Ukucindezeleka noma ukukhathazeka
Amakati angalala kakhulu uma ecindezelekile noma ebhekene nezinguquko endaweni yawo, njengokuhamba, ukufika kwesinye isilwane, noma umsindo omkhulu. Kulezi zimo, ukuwahlinzeka ngezindawo zokucasha eziphephile nokugcina isimiso esizinzile kuvame ukuba wusizo.
Uma ukhathazekile ngempilo yekati lakho, kubalulekile ukuthola izinkinga zempilo ezingase ziphazamise ubuthongo balo.
Ukhathazeke nini uma ikati lakho lilala kakhulu?
Nakuba kuvamile ukuthi ikati lilale amahora amaningi, kunezimpawu ezingase zibonise ukuthi kukhona okungalungile:
- Ukunganaki:Uma uqaphela ukuthi ikati lakho aligcini nje ngokulala kakhulu, kodwa futhi alisebenzi uma liphapheme.
- Ukuphelelwa isifiso sokudla: uma elala kakhulu futhi ebonisa isithakazelo esincane ekudleni.
- Izinguquko emikhubeni yakho yokulala: uma ngokuzumayo uqala ukulala amahora amaningi kunokuvamile.
- Ezinye izimpawu: ukukhathala, ukuncipha, noma izinguquko ekuziphatheni.
Uma ubona noma yiziphi zalezi zimpawu, kungcono ukubonisana nodokotela wezilwane ukuze unqume ukuthi azikho yini izinkinga zempilo ezifana nokutheleleka, izifo ze-endocrine, noma ukuphazamiseka kwe-metabolic. Unganqikazi ukufunda ngezimpawu ezibonisa ukuthi ikati lakho lidinga ukunakekelwa kwezokwelapha.
Ungakuthuthukisa kanjani ukuphumula kwekati lakho
Uma ufuna ukuqinisekisa ukuthi ikati lakho lilala kahle futhi lihlala liphilile, landela lawa macebiso:
- Inikeza umbhede onethezekile: Qiniseka ukuthi isilwane sakho esifuywayo sinendawo ethokomele nephephile yokulala. Uma udinga usizo, sicela uthintane mayelana Indlela yokukhetha umbhede wekati ongcono kakhulu.
- Gwema ukucindezeleka: Gcina indawo ezolile enemizila echaziwe.
- Mkhuthaze ngemidlalo: Chitha isikhathi udlala naye futhi umnikeze amathoyizi asebenzisanayo.
- Lawula ukudla kwakho: Ukudla okunomsoco kukhuthaza ukulala okuzolile.
- Hlala uhlola udokotela wezilwane: Ukubona noma yiziphi izinkinga zempilo kusenesikhathi.
Amakati ngokwemvelo alala kakhulu, kodwa kubalulekile ukunaka ukuziphatha kwawo okuvamile. Uma ukulala kwesilwane sakho esifuywayo kuphazamiseka ngaphandle kwesizathu esibonakalayo noma uma sinezinye izimpawu ezikhathazayo, ukuvakashela udokotela wezilwane kuyindlela engcono kakhulu yokukhipha izinkinga zempilo. Okwamanje, qiniseka ukuthi unikeza indawo enethezekile neshukumisayo lapho engajabulela khona ukulala okude ngaphandle kokukhathazeka.
