Abantu bachitha cishe ingxenye eyodwa kwezintathu yokuphila kwabo belele.Ukulala kuhlobene eduze nempilo futhi kuyinqubo ebalulekile yokuphila kwabantu.Emazweni omhlaba, ukulala, kanye nokuvivinya umzimba nokudla, kuthathwa njengesinye sezici ezintathu ezibalulekile zokuqinisekisa ukukhula okujwayelekile nempilo yomzimba, nokulala kuyisisekelo sempilo.
Kubantu abadala, ukulala kubalulekile ukuze kubuyiselwe amandla omzimba kanye nokuthuthukisa ukusebenza kokuzivikela komzimba ngemva kokufunda kanzima, umsebenzi, nemisebenzi yansuku zonke.Ezinganeni, ukulala kubaluleke kakhulu ekukhuleni kobuchopho nesimiso sezinzwa nasekuthuthukiseni ukukhula.Abantu abadala asebekhulile badinga ukulala kwekhwalithi ukuze banciphise ukwehla kokusebenza nokuvimbela ukuguga ngaphambi kwesikhathi.Phakathi nezigaba ezikhethekile zempilo, njengokukhulelwa, ukukhuthazwa kokulala kubaluleke kakhulu ekunakekeleni impilo yazo zombili izizukulwane.
Umuthi wesimanje ukhombisile ukuthi ukulala kuhlotshaniswa nokwenzeka, ukuqhubeka, kanye nomphumela wezifo ezahlukahlukene.Ukuvimbela ukuphazamiseka kokulala kungasiza ekuvimbeleni izifo eziningi zenhliziyo, ukuphazamiseka kwengqondo nengqondo, ukuphazamiseka kwesistimu yokugaya ukudla, ukuphazamiseka kwesistimu ye-endocrine, ukuphazamiseka kwamasosha omzimba, ukuphazamiseka kwe-musculoskeletal, ukuphazamiseka kwe-otorhinolaryngological, ukuthuthukiswa kwesimila kanye ne-metastasis, kanye nezindaba zomphakathi njengezingozi zomgwaqo, umsebenzi. izingozi zokuphepha, nokulimala ngengozi.Kuphela ngokuqinisekisa ubude besikhathi esanele sokulala nokusebenza kahle lapho abantu bengakwazi ukulondoloza amandla anele okufunda, umsebenzi, nokuphila kwansuku zonke.
Ukulala okungokwesayensi kuholela ekuphileni okunempilo, ngaphandle kokugula!
Ijenali ethi “EHJ-DH” ithi ubude besikhathi sokulala bumele into entsha engaba yingozi engakacwaningwa ngokugcwele futhi ingase ibe into ebalulekile ekuvinjweni kwezifo zenhliziyo nemithambo yegazi ekuqondisweni kwezempilo yomphakathi.(https://doi.org/10.1093/ehjdh/ztab088)
Besebenzisa uchungechunge lwamamodeli we-Cox proportional hazards, bahlola ukuhlobana phakathi kwesikhathi sokuqala kokulala kanye nesifo senhliziyo nemithambo yegazi (CVD).Phakathi nesikhathi sokulandelela esimaphakathi seminyaka engu-5.7 (±0.49), ingqikithi yamacala angu-3,172 e-CVD abikiwe.Ukuhlaziya okuyisisekelo okulawula ubudala nobulili kuthole ukuthi isikhathi sokuqala kokulala phakathi kuka-10:00 pm no-10:59 pm sasihlotshaniswa nezehlakalo eziphansi kakhulu ze-CVD.Enye imodeli elungiselwe isikhathi sokulala, ukungalali kahle, kanye nezici zengozi ze-CVD ezisungulwe kodwa ayizange ibenze buthaka le nhlangano, inikeze isilinganiso sengozi esingu-1.24 (95% isikhawu sokuzithemba, 1.10-1.39; P <0.005) kanye no-1.12 (1.01-1.25; P <0.005).
Uma kuqhathaniswa nesikhathi sokuqala kokulala sika-10:00 PM, isikhathi sokuqala kokulala ngaphambi kuka-10:00 PM, phakathi kuka-11:00 PM no-11:59 PM, futhi ekuseni ngo-12:00 PM noma kamuva zazihlotshaniswa nengozi ephezulu yokugula. I-CVD, enezilinganiso zengozi engu-1.18 (P = 0.04) no-1.25 (1.02-1.52; P = 0.03), ngokulandelanayo.Lokhu kusho ukuthi ukuqala ukulala phakathi kuka-10:00 ebusuku no-11:00 ebusuku kuhlotshaniswa nengozi ephansi yesifo senhliziyo.
Ngikuthola kanjani ukulala okunempilo?
1. Zivocavoce okufanele ukuze uthuthukise ukulala.Ukuzivocavoca kwe-aerobic okumaphakathi kusiza ukwandisa ukushayela kokulala.Nokho, gwema ukuvivinya umzimba ngamandla phakathi namahora ama-2 ngaphambi kokulala.
2. Gcina isimiso sokulala esingaguquki, kuhlanganise nezimpelaviki.Gwema ukuhlala kuze kuhlwe, ngoba akuphazamisi nje kuphela umjikelezo wokulala futhi kuholela ezinkingeni ezihlukahlukene zokulala kodwa futhi kuyingozi ebalulekile yezifo zenhliziyo nemithambo yegazi.
3. Gwema ukwenza izinto ezingahlangene nokulala embhedeni.Abantu abaningi banomkhuba wokulala embhedeni babukele amavidiyo amafushane, izinhlelo ze-TV, noma ukudlala imidlalo, okuthinta kakhulu izinga lokulala.Ngakho-ke, ukuze uthole ukulala okuhle, gwema ukuletha ifoni yakho noma ukubuka i-TV embhedeni, sula ingqondo yakho, vala amehlo akho, futhi ugxile ekulaleni.
4. Gcina ukudla okunempilo nsuku zonke.Ukulala nokudla kunomthelela komunye nomunye.Gwema ukudla okunzima nokuphuzwa kwekhofi, itiye elinamandla, ushokoledi, notshwala ngaphambi kokulala.Ukuphuza ingilazi yobisi efudumele ngaphambi kokulala kungasiza ukuthuthukisa izinga lokulala.
5. Uma ungakwazi ukulala, shiya umbhede.Uma ungakwazi ukulala phakathi nemizuzu engu-20 ulele embhedeni, kutuswa ukuba uvuke futhi uhlanganyele emisebenzini ephumuzayo njengokuphumula kwemisipha noma ukuvivinya umzimba ukuphefumula.
6. Ukungenelela kwemithi ukuze kusungulwe umjikelezo ovamile wokulala.Ezigulini ezinokuqwasha okungapheli, imithi yokulalisa ingase idingeke ukuze inqamule umjikelezo ononya futhi imise kabusha isigqi esivamile sokulala.Nokho, kubalulekile ukulandela isiqondiso sikadokotela lapho uthatha imithi.
NAMUHLA USUKU LOKULALA EMHLABENI.THOLA UKULALA OKUMELE KAHLE NAMUHLA!
Isikhathi sokuthumela: Mar-21-2024