Walala wazuza
UDokotela onguSosayensi Yemizwa uthi ukuthi ‘walala wasala’akuhambisani nempilo yobuchopho kanye neyomzimba luqobo lwawo. Funda kabanzi ngezinzuzo zokulala.
UDkt uQulu unguSosayensi Wemizwa (Neuroscientist) neSenior Lecturer ophikweni lweSakhiwomuntu, ngaphansi kweFakhalthi yeSayensi Yemithi Nezempilo e-University of Stellenbosch. Ucwaningo lwakhe lugxile ebudloveni bezocansi ngokuqonda ukuthi kuba nezinguquko ekuziphatheni nasemizweni kumgilwa nakumgili kwezocansi nasekuqondeni ezinye izinto ezithinta icala lezocansi.
Ucwaningo lwakhe lwaphambilini lwalugxile engcindezini oyithola usemncane nomthelela ongaba khona ngokuhamba kwesikhathi enganeni. Ngaphandle komsebenzi wasenyuvesi uDkt uQulu unguSosayensi Wemizwa ohlola kwezamabhizinisi enzela abeMassachusetts Institute of Technology (MIT) futhi iSayensi
Yemizwa eDuke CE. Abuye abengumqeqeshi ohlelweni olugxile “ekuzivoceni okuphezulu noma abe ngungoti emkhakheni wezinto ezisimamisa umuntu aqonde ukuthi ukuziphatha kobuchopho bugqugquzelwa yini” esebenzisa izinsizabuchopho okuwukuzivocavoca, ukuzindla, inzungezo yokulala/ yokuphaphama neyokuzivocavoca. Sekubonakele ukuthi izinsizabuchopho zisiza ekusebenzeni ngokwezinga eliphezulu.
Ngaphezu kwalokho lolu hlelo lokuqeqesha lufaka nezindikinjana ezifana nengcindezi eyisimbelambela, ukubekezela, ukuzigqugquzela nezinye eziningi izindikinjana ezibalulekile eziqinisa ukusebenza okusezingeni eliphezulu okusiza umuntu abe nokulekelela ukungazweli engcindezini.
Kungani ukulala kusemqoka?
Silalelani? Abaningi bakubuka ukulala njengokusiza uqede okuthile, bakufanise nokudla i-apula ngenkathi uhamba ukuze kube nokuthile esiswini noma uzibe indlala. Ngabe ukulala kusiza kanjalo? Kulo mbhalo sizoxoxa ngezizathu zokuthi kungani ukulala kusemqoka futhi sizosiza umfundi ngezinkomba zokuthi angalala kanjani kangcono.
Kusemqoka ukuqaphela ukuthi lo mbhalo awuhlanganise lutho nesikhungo engisebenza kuso iStellenbosch University kodwa umele iqhaza engilibambile njengomqeqeshi wobuchopho obusebenza ngokwezinga eliphezulu. Angisiye udokotela wezempilo ngingudokotela ngokwezemfundo (Ph.D.), ngisebenzisa engikuthola ngicwaninga ukuchaza noma ukuveza okungalekelela nsuku zonke. Uma ngabe unesifo esithi kufanele ubonane nodokotela wezempilo ukuze angenelele ngokufanelekile.
Izinjulalwazi zasentshonalanga nezase-Afrika zichaza ukulala njengesikhathi lapho izinyanya zikhuluma khona nabantu ngamaphupho, kanti abanye bachaza ukulala njengokuquleka okunzulu. Yize lokhu kuliqiniso ucwaningo lwesayensi yemizwa lukhombiza ukuthi kukhona okuningi ekulaleni kunokuhlangana kwezinkophe.
NgokukaDkt uMathew Walker ukulala kulingana nenani leminyaka yakho yokuphila emhlabeni. Ngakhoke uma ulala isikhathi esincane nenani leminyaka yakho yokuphila lincane.
Ukulala kubamba iqhaza elimqoka ekukwazini kwethu ukusebenza ngomfutho emini. Ngesikhathi silele ubuchopho buzakha kabusha, bususe ubuthi, buthathe ulwazi ebesilufunda emini lulugcine kunsizakukhumbula yethu. Lokhu kusho ukuthi eqinisweni ukufunda kwenzeka ngesikhathi ulele hhayi ngesikhathi uphapheme. Isifenqo esithi ‘lala phezu kwakho’ sinobuqiniso obuningi njengoba sekubonisiwe ukuthi ubuchopho buxazulula izinkinga eziningi silele esihlangabezana nazo sibhekile. Ukulala kuthuthukisa ukugcina ulwazi, ukufunda, ukuqamba nokunye okuningi okuhambisana nobuchopho kanye nalokho komzimba okubamba iqhaza ekusebenzeni komuntu nsuku zonke. Ngakho-ke umuntu angazibuza kwenzakalani uma silala ngokunganele? Uzothola abantu bethi; “Ngisebenza kanzima, ngeke ngichithe isikhathi ngokulala.” Lokho kuyawenza umqondo ikakhulukazi ngoba sakhula sitshelwa ukuthi ukulala kuwubuvila nokuthi abasebenza kanzima balala isikhathi esifushane basebenze esiningi. Ubuchopho buyaphikisana naleyo nkolelo, eqinisweni hhayi ubuchopho kuphela kodwa umzimba wonke. Ukungalalali ngokwanele kuhlobaniswa nendawana emele ubudlova, intukuthelo, intshisekelo, nokunye komoya okubamba iqhaza empilweni yomuntu, i-amygdala. Uma ubuchopho bubhekana nobudlova nokwesaba emini ngesikhathi usebenza noma ubhekana nezinselelo zosuku uba nentukuthelo noma ube nokwesaba.
Lokhu kusho ukuthi ubuchopho bunomthwalo wokuqamba, wokusungula; lokhu kwaziwa njengeSikhulu esiphezulu sobuchopho futhi akulawuli ukuziphatha komuntu. Kungabukwa lokhu njengokusheshe ucasuke ubenjimbilili futhi ikakhulukazi usheshe uzwele nokungaba nomthelela ekuthatheni kabi izinqumo emsebenzini nasebudlelwaneni. Ukungalali kubuye kuhlobaniswe nokukhohlwa, ukuphambana komqondo okungaholela ku-Alzheimer, njengexhala, ukhwantalala nezifo zenhliziyo. Ukungalali ngokwanele kubuye kulunjaniswe nokuncipha kwamasende kwabesilisa, ukungalangazeleli ucansi nokwehla kwezinga lehomoni yobudoda itestosterone.
Ngakho-ke, ngiyacabanga nje ufunda lo mbhalo uzitshela ukuthi uzolala ngempelasonto lapho ozokhokha khona ukungalali kahle phakathi nesonto. Ulale ngisho nasemini. Eqiniswe, awukwazi ukukhokha isibhongo sokungalali. Ukungalali kahle kanye uyaqala umonakalo bese ulokhu uqhubeka uba nomthelela omubi empilweni yakho.
Umbuzo olandelayo ngothi ngilala kanjani ngokufanelekile? Ukulala okunempilo kubandakanya ijwayezi lokulala. Kufanele ulale amahora ayisi-7 kuya kwayisi-8 njalo ebusuku hhayi emini. Ukulala ebusuku kusiza ekukhiqizeni ihomoni imelatonin engakhiqizeki emini. Imelatonin iqala iziqa zokukhanya nobumnyama iCircadian Rhythm ezisiza ubuchopho bukwazi ukwenza zonke lezi zinto esizibalule ngenhla okuwumthelela omuhle wokulala. Ngakho-ke ukulala kuncike esikhathini.
Ongakwenza ukuzijwayeza ukulala kahle ngokunempilo:
Zama ukudla kusasele amahora amabili ngaphambi kokuthi uyolala. Lokhu kuvimbela ubuchopho bungasebenzisi amandla okuzilungisa buwasebenzisile ukucuba ukudla.
Zama ukungaphuzi utshwala emahoreni amabili ungakalali uma kwenzekile waphuza njengoba utshwala bungalungile ebuchosheni; okungenani ithi qhabu!
Cisha amalambu akhanya kakhulu okungenani ihora ngaphambi kokuthi ulale loku kuletha ukozela bese uyazindla noma uthandaze.
Zama ukuthi ungaphuzi amanzi emahoreni amabili ngaphambi kokuthi ulale ukugwema ukuvuka njalo uyoshobinga. Ukulala kwenza izinzungezo ngezindlela ezahlukile zokuhamba kwamehlo ngokushesha ziphazamiseke. Ngesikhathi salezi zinzungezo ikakhulukazi eyokugcina ngaphambi nje kukoshona kwelanga kuphazamisa okwenziwa wubuchopho ekugxiliseni okuzokusiza. Amaphilisi okulala awakusizi njengokuzilalela ngokwemvelo.
Thinta udokotela wakho ukuze angenelele ekulaleni kwakho. IMagnesium Glycinate, itiye iChamomile, iLemon Grass okunye okungakusiza okwemvelo okunconywa ngososayensi.
Njengoba ngishilo ekuqaleni ukuthi angisye udokotela wezemithi okunye kwalokhu okubaliwe kungevumelane nawe. Uma unesifo sokungalali kahle kusemqoka ukuba ubonane nodokotela wakho ukuze uthole okufanele.