Amathiphu asheshayo
- Gcina ukozela kube cishe imizuzu engu-20 kuya kwengu-30.
- Ozela kusenesikhathi ntambama, ngokuvamile ngaphambi kuka-3 ntambama.
- Ukudinga ukozela nsuku zonke ukuze umelane kufanele ukukhulunywe nodokotela.
Kukhona uhlobo oluthize lokozela wonke umuntu olwaziyo. Ulala phansi "imizuzu embalwa nje," uvuke emahoreni amabili kamuva sekumnyama, umlomo womile, ungazi ukuthi usuku luni, futhi ngandlela thize ukhathele kunangaphambili. Lokho kozela kunikeza ukozela igama elibi.
Akudingeki kuhambe ngaleyo ndlela. Uma kwenziwe nokunakekela okuncane, ukozela kungenye yezindlela ezihlanzeke kakhulu zokugcwalisa amandla akho nokuzinzisa umoya wakho phakathi kosuku olude. Inguqulo enhle imfushane, isheshe, futhi inhloso. Asenze leyo ibe yiyo oyithathayo.
Kungani ukozela okufushane kusiza okude kulimaza
Lapho uzumeka, awehleli ngqo ebuthongweni obujulile. Udlula ezigabeni ezikhanyayo kuqala, futhi kuphela ngemuva kwehora elilodwa ufinyelela ebuthongweni obujulile kakhulu, obunamagagasi ancikayo. Leso sikhathi siyimfihlo yonke yokozela kahle.
Ukozela okufushane kukugcina ezigabeni ezikhanyayo, ngakho uvuka uzizwa uqabulekile. Lala uze ungene ebuthongweni obujulile bese uvuswa kubo, uthinta into abacwaningi abayibiza ngokuthi isivelaphi sobuthongo (sleep inertia), leyo nkungu ejiyile, edidekile, exakekile. Akulona uphawu lokuthi ukozela kwehlulekile. Kungubuchopho bakho obudonswa buphunywa ebuthongweni obujulile ngaphambi kokuba bukulungele. Isivelaphi sobuthongo singahlala imizuzu engamashumi amathathu kuya ehoreni, yingakho ukozela kwehora amabili okwehlile kukushiya usimeni esibi kunokungazi ukozela nhlobo.
Ngakho inhloso ukungena uphume ngaphambi kokuba ushone ujule kakhulu.
Imithetho emibili ebalulekile
Cishe zonke izeluleko ezinhle zokozela ziphelela ezinombolweni ezimbili.
Kugcine kube cishe imizuzu engu-20 kuya kwengu-30. Kokubili i-Mayo Clinic ne-Cleveland Clinic zifinyelela lapha. Kude ngokwanele ukuletha ukukhuphuka ekuqapheleni, emoyeni, nasekugxileni, futhi kufushane ngokwanele ukuvuka ngaphambi kokuba ubuthongo obujulile bukubambe. Uma unenkinga yokuvuka wedwa, hlela i-alarm. Iwashi lingumngane wakho lapha.
Ozela kusenesikhathi ntambama, ngokuvamile ngaphambi kuka-3 ntambama. Kukhona ukwehla kwemvelo ekuqapheleni ekuseni kuya phakathi ntambama, ngokuvamile ngemuva kwesidlo sasemini, okwenza leso sikhathi sibe yisikhathi esilula kakhulu sokuzumeka nesingenathelekelo lokuphazamisa ubusuku bakho. Uma ozela ngokwephuze kakhulu osukwini, uboleka kucindezelo lobuthongo umzimba wakho oludingayo ukuze ulale ngesikhathi sokulala, bese uvuka phakathi kwamabili uzibuza ukuthi kungani.
Yini ukozela okuhle okuyibuyisayo
Ukozela okuhlelwe kahle akukona ubuvila. Ukozela okufushane kwasemini kungathuthukisa umoya wakho, ukuqapheleka kwakho, isikhathi sakho sokusabela, inkumbulo yakho yesikhashana, nekhono lakho lokugxila. Entambameni ekhathele, edabukile, lokho kuwukulungisa okuningi kusuka emizuzwini engamashumi amabili nje phezu kwesofa.
Kukhona nesici sempilo ezolile lapha. Lapho usebenza uphelelwe, ukubekezela kwakho kuncipha bese izinto ezincane zishaya kanzima. Ukusetha kabusha okufushane kungaba umehluko phakathi kokuxhopha umuntu nokukuyeka kudlule. Ukuphumula akukona ukwenza umzimba kuphela. Kuthambisa amaphethelo abukhali engqondo.
Izinto ezimbalwa ezincane zenza ukozela kufinyelele kangcono:
- Fiphaza igumbi wehlise umsindo uma ukwazi. Uzama ukuzumeka ngokushesha, hhayi ukulwa nendawo.
- Hlela i-alarm yemizuzu engu-25 noma engu-30 ukuze ungalokothi ukhathazeke ngokulala ngokweqile.
- Abanye abantu baphuza ikhofi ngaphambi nje kokozela okufushane, ukuze i-caffeine ingene khona ngesikhathi bevuka. Kuzame uma ukudideka kuyisitha sakho.
- Ungakuphoqi. Uma ubuthongo bungezi, ngisho ukuphumula uvale amehlo imizuzu eyishumi nanhlanu kukunika okuthile.
Lapho ukozela kuyisexwayiso, hhayi isixazululo
Nasi ingxenye ethembekile. Ukozela ukugcwalisa, hhayi ukulungisa. Uma uphumule kahle ebusuku, ukozela kwakhona ngezikhathi kuyisipho esihle. Kodwa uma uthola ukuthi *udinga* ukozela cishe zonke izinsuku ukuze usebenze, lokho kufanelwe ukunakwa.
I-Cleveland Clinic ikubeka ngokusobala: ukozela kwasemini akulona ukwelashwa kwenkinga yobuthongo. Uma unentshisakalo yobuthongo obungenele njalo, noma uma into efana nokuqwasha noma ukuvaleka komoya ebuthongweni (sleep apnea) icekela phansi ubusuku bakho, ukozela kuzokumboza ngaphandle kokuxazulula lutho. Ukozela kwasemini okuqhubekayo, ikakhulukazi uma kukusha noma kuya kuba kubi, kungenye yezinto ezifanele ukuphakanyiswa nodokotela. Kanjalo noshintsho olungazelelwe kokuthi ulala kangakanani, okungaxhumana ngezinye izikhathi nomoya ophansi, ingcindezi, noma inkinga yezempilo efanelwe ukubukwa ngempela.
Akukho lihlazo ekudingeni ukuphumula. Iningi lethu likhathele kunalokho esikuvumayo. Kodwa uma ukukhathala kuyisisekelo esikhundleni sokuba isehlakalo, impendulo ivamile ukungabi ukozela okwengeziwe. Ukufinyelela emsuka wokuthi kungani ubusuku bakho bungawenzi umsebenzi wabo. Ukuphumula okufushane kwasemini kungakuthwala kukudlulise osukwini olunzima. Kuvumele kube usizo, futhi uvumele ukukhathala okukhulu kuzwakale.
Imithombo
- Mayo Clinic, Napping: Do's and don'ts for healthy adults
- Cleveland Clinic, Power Naps: Benefits and How To Do It
- Centers for Disease Control and Prevention (NIOSH), Napping, an Important Fatigue Countermeasure: Sleep Inertia