Amandla amakhulu okulala ekhwalithi empilweni yomfundi

Shaya snuza eyodwa izikhathi eziningi namuhla ekuseni? Uzizwa sengathi ubuchopho bakho busenkunguni futhi umoya wakho ugcwele yonke indawo? Imikhuba yakho yokulala ingase ithumele isignali. Ngomzuzu wokugcina prep ukuhlolwa kanye namarathoni ombukiso wasebusuku kakhulu, kulula ukulala kwekhwalithi ukuthi kwehlisele phansi uhlu olubalulekile. Kodwa-ke, ukuvikela ubuthongo bekhwalithi kubalulekile enhlalakahleni yakho, kufana nokushaya igolide empilweni yakho. Ulangazelela ukubona amamaki akho ekhuphuka futhi umoya wakho ukhuphuka? Lesi sihloko sihlola izinzuzo ezibalulekile zokulala kwekhwalithi futhi sinikeza iseluleko esisebenzayo sokuthuthukisa ukuphumula kanye nokushaja impilo yomfundi. Valelisa kubo bonke ubusuku futhi uthole izinzuzo ezishintsha impilo zokulala okufanele!

Ukuvula izinzuzo zokulala kwekhwalithi

Ukuhlola izinzuzo zokulala kwekhwalithi kuveza inqolobane yezinzuzo ezibalulekile ukuze uphumelele empilweni yomfundi. Ukusuka ekuthuthukiseni ukucija kwengqondo kuya ekuthuthukiseni impilo yomzimba, imithelela emihle ibalulekile. Zitholele izinzuzo eziguqukayo zokwamukela ubuthongo bekhwalithi:

• Imoya ethuthukisiwe. Ukulala okwanele kukugcina ujabule futhi uthukuthele ngokulingana, ugwema ukucasuka futhi wenze izinselele zansuku zonke zilawuleke.
• Ukugxila okungcono. Ukulala okunekhwalithi kucija ukugxilisa ingqondo kwakho, kukhulisa ukukhiqiza, futhi kwenza ukufunda kuphumelele kakhudlwana.
• Yehlisa ukucindezela. Ukulala kahle ebusuku kulinganisa amahomoni okucindezeleka, kunciphisa ukukhathazeka futhi kukhuthaze ukuzinza.
• Ukuzivikela okuqinile. Ukulala okuvamile, okunempilo kuqinisa izivikeli mzimba, kulwe nezifo ezivamile.
• Ukuthuthukiswa kwememori. Ukulala kuyisihluthulelo sokuqinisa inkumbulo, nokusiza ekugcineni ulwazi olubalulekile namakhono.
• Impilo yenhliziyo. Ukulala okunekhwalithi kubalulekile ekusekeleni impilo yenhliziyo nokunciphisa ingozi yezimo zenhliziyo.
• Ibhalansi kashukela egazini. Ukulala okungaguquguquki kwekhwalithi kusiza ukugcina amazinga kashukela egazini ezinzile, kusekele impilo ye-metabolic.
• Inhlalakahle yengqondo. Ukulala kahle kubeka isisekelo sempilo yengqondo, kusiza ukuvimbela izimo ezinjengokucindezeleka nokukhathazeka.
• Ukunciphisa ukuvuvukala. Ukulala okujulile njalo kunciphisa ukuvuvukala kwesistimu, kuvikela ezindabeni ezihlukahlukene zezempilo.
• Ikhwalithi yempilo ethuthukisiwe. Ukulala okunekhwalithi kungacebisa ukuphila kwakho, okuholela ekwanelisekeni okukhulu nasenhlalakahleni.
• Ubuhlakani obuthuthukisiwe. Ukulala kuvuselela ingqondo, kukhulisa ubuhlakani namakhono okuxazulula izinkinga abalulekile ukuze uphumelele ezifundweni.
• Ukuvumelana komphakathi. Ukuphumula kahle kuthuthukisa amakhono okusebenzelana nabanye abantu, kwenza ukuxhumana nomphakathi kube lula futhi kuvuze kakhulu.
• Ukusebenza kwezemidlalo. Ukulala okunekhwalithi kuthuthukisa kakhulu ukusebenza nokululama kwabasubathi abangabafundi futhi kunciphisa izingozi zokulimala.
• Ukuphathwa kwesisindo. Ukulala kulawula amahomoni alawula ukudla, asiza ekulawuleni isisindo futhi avimbele ukukhula.

Ukwamukela izinzuzo eziphelele zokulala kwekhwalithi kungashintsha impilo yakho yomfundi, kufake usuku ngalunye ngamandla aphakeme namandla aqhakazile. Yenza ukulala kube yinto eza kuqala ukuze uvule lezi zinzuzo ezithuthukisa ukuphila.

Ukuqonda isayensi ngemuva kokulala

Ukulala kungaphezu nje kokuphumula. Kuyinqubo ebalulekile, eyinkimbinkimbi egcwele imisebenzi ebalulekile yomzimba nengqondo. Ake sihlole isayensi yokulala ukuze siqonde ukuthi kwenzekani phakathi nalawo mahora okuphumula abalulekile.

Imijikelezo yokulala nezigaba

Ukulala kwenzeka ngemijikelezo, ngayinye cishe imizuzu engama-90, ihamba ngezigaba ezihlukene:

• Ukulala okulula. Isango phakathi kokuphaphama nokulala, lesi sigaba sisenza sibe lula ebuthongweni. Yisiteji esilula, esenza kube lula ukuvuka kuso. Kubalulekile ukuphumuza ingqondo nomzimba.
• Ukulala okujulile. Kulapho umzimba uzilungisa khona, welapha izingxenye zomzimba futhi uqinisa amasosha omzimba. Ibalulekile ekuvuseleleni umzimba nempilo.
• I-REM (ukunyakaza kwamehlo okusheshayo) ubuthongo. Lesi sigaba sibonakala ngokuphupha okusebenzayo, lesi sigaba sibalulekile ekucubunguleni imizwa, ukuqinisa inkumbulo, nokukhuthaza ukusungula izinto.

Ubusuku bonke, sibhekana neminye yale mijikelezo. Ngokuvamile, ukulala okujulile kwenzeka ekuqaleni kobusuku, nezikhathi zokulala ze-REM zikhula njengoba ubusuku buqhubeka. Le mijikelezo idinga ukuthi iphelele futhi ingaphazanyiswa ukuze uphumule kahle futhi uvuselelwe kabusha. Ukuphazamiseka, ikakhulukazi phakathi nezigaba ezijulile ne-REM, kungaholela ekuzizweni ungakhululekile futhi kuthinte inhlalakahle yonke.

Indlela ama-hormone athinta ngayo ukulala

Imijikelezo yethu yokulala ilawulwa ngokuyinkimbinkimbi amahomoni, ne-melatonin, i-cortisol, ne-adenosine edlala izindima ezibalulekile:

• I-Melatonin. Eyaziwa ngokuthi “i-hormone yokulala,” i-melatonin ilungiselela umzimba wethu ukuba ulale njengoba kuba mnyama. Ukuqinisekisa ukuthi igumbi likhanya kancane kusihlwa kungathuthukisa ukukhiqizwa kwe-melatonin, kukusize ulale.
• I-Cortisol. Eyaziwa ngokuthi “i-hormone yokucindezeleka,” i-cortisol itshela umzimba wethu ukuthi uvuke futhi uhlale uqaphile. Ngokufanelekile, amazinga e-cortisol ehla ebusuku ukuze kube lula ukulala. Ukulawula ingcindezi nokunitha ngaphambi kwesikhathi sokulala kungasiza ukwehlisa amazinga e-cortisol, kuthuthukise ukulala okungcono.
• I-Adenosine. Iqoqa ngesikhathi sokuvuka, i-adenosine ikhuthaza ukulala. Iphuka kancane kancane lapho silele, isisiza ukuba sivuke sizizwa siphumule. Ukuqinisekisa ukulala ngokwanele kuvumela amazinga e-adenosine ukuthi asethe kabusha ngendlela efanele.

Ukuphazamiseka kulawa maphethini amahomoni kungaholela ekuphazamisekeni kokulala, kuthinte ikhono lethu lokulala noma ukujabulela ukuphumula okungaphazamiseki. Ukudala indawo elungele ukulala nokulawula ingcindezi kubalulekile ekugcineni imijikelezo yethu yamahomoni evumelana, nokuthuthukisa ukulala okuzolile.

Ubuchopho busebenza ngesikhathi sokulala

Ngisho silele, ubuchopho bethu bumatasatasa emsebenzini, benza imisebenzi ebalulekile esekela inhlalakahle yethu:

• Ukusula udoti. Ingqondo isebenzisa i isistimu ye-glymphatic ukukhipha ubuthi, kuhlanganise nalabo abaxhumene ne-Alzheimer's, abanqwabelana phakathi nosuku. Lokhu kuhlanza kubalulekile ekuvimbeleni izifo ze-neurodeergenerative.
• Ukuqinisa izinkumbulo. Ukulala kulapho ubuchopho bethu buqinisa khona ukufunda okusha nokuzizwisa, ukuthuthukisa inkumbulo nokwenza kube lula ukukhumbula ulwazi kamuva. Lokhu kubalulekile ekufundeni nasekusebenzeni kwengqondo.
• Ukuthuthukisa uxhumo. Ngokuphazima kweso, ingqondo ishuna kahle ukuxhumana kwayo, ilahle okungasebenziseki kangako futhi iqinise ezibalulekile. Lokhu kulungiselelwa kuyisihluthulelo sempilo yengqondo nokuzivumelanisa nezimo.

Le misebenzi yasebusuku igqamisa ukuthi kungani ukulala kwekhwalithi kungaxoxiswana ngempilo yobuchopho. Ngokulungisa nokuhlela kabusha, ukulala kuqinisekisa ukuthi ubuchopho bethu bulungele izinselele zosuku olusha, okugcizelela indima ebalulekile yokulala empilweni yethu yengqondo.

Izigqi ze-Circadian: Iwashi lethu langaphakathi

Izigqi ze-Circadian ziwumjikelezo wemvelo womzimba wethu wamahora angu-24, othonywa ukukhanya, olawula ukulala neminye imisebenzi ebalulekile. Nakhu ukuthi zithinta kanjani ukulala nokuthi yini ongayenza:

• Oxhumana naye omncane:
  • Day. Ukukhanya kwelanga okungokwemvelo kugcina isigqi sethu siqinile, okuthuthukisa ukuphaphama.
  • Night. Khawulela ukukhanya okwenziwayo, ikakhulukazi ukukhanya okuluhlaza okwesibhakabhaka kusuka kumadivayisi, ukuze ugweme ukuphazamisa lezi zigqi.
  • Action. Yenza umzamo wokuthola ukukhanya kwelanga phakathi nosuku futhi unciphise isikhathi sesikrini ngaphambi kokulala.
• Isikhathi sokulala:
  • Ukuvumelana kubalulekile. Ukulala nokuvuka ngesikhathi esifanayo nsuku zonke kusekela ukuqondanisa kwesigqi se-circadian.
  • Action. Setha isimiso sokulala esivamile ukuze uthuthukise ikhwalithi yokulala nokuvuka kalula.
• Umthelela wokungaqondani kahle:
  • Ukuphazanyiswa. Izigqi ezingalingani zingaphazamisa ukulala, okuholela ekukhathaleni kwasemini nokuncipha kokugxila.
  • Action. Shintsha indawo okuzungezile nemikhuba ukuze usekele imikhuba yemvelo yokulala, efana nokusebenzisa izibani ezikhanyayo kusihlwa nokuhlanganyela emisebenzini ephumuzayo yangaphambi kokulala.

Ukugcina ukuvumelana newashi lakho langaphakathi ngokuthinta ukukhanya okucabangelayo kanye neshejuli yokulala ezinzile kubalulekile ukuze ube nempilo enhle nokuphila kahle.

Ukulala nokuvikeleka: Ukuxhumana okuqinile

Ukulala okunekhwalithi kubalulekile emasosheni omzimba aqinile, njengoba kusiza umzimba wethu ukuba ulwe nezifo futhi ululame ngokuphumelelayo:

• Ukuqinisa amasosha omzimba. Lapho silala, umzimba wethu wandisa ukwenziwa kwamangqamuzana omzimba futhi ama-cytokines, izinto ezilwa namagciwane ngaphakathi kwethu, zisisiza ukuba simelane futhi silwe namagciwane.
• Ithuthukisa impendulo. Ucwaningo lubonisa ukuthi abantu abalala kahle mancane amathuba okuthi bangenwe imikhuhlane namanye amagciwane, futhi uma kwenzeka, bavame ukuhlehla ngokushesha kunalabo abanemikhuba yokulala engajwayelekile.
• Impilo yokuvikela. Ukulala okuvamile, okunekhwalithi kufana nesihlangu, kunciphisa ingcuphe yethu yezifo ezivamile njengomkhuhlane, futhi kukwenze kube ngumdlali oyinhloko ekunakekelweni kwezempilo okuvimbelayo.

Ukudebeselela ukulala kungenza lesi sihlangu sibe buthaka, kusenze sibe sengozini enkulu yezingozi zezempilo kanye nezikhathi zokululama ezinde. Akukhona nje ukugwema ukuzizwa ukhathele; ukubeka kuqala ukulala kumayelana nokugcina amasosha ethu omzimba ekulungele ukulwa kanye nempilo yethu iyonke.

Ukuphazamiseka kokulala: Izinselele zokulala kwekhwalithi

Ngemva kokuhlolisisa isayensi yokulala kanye nezinzuzo zako eziningi zempilo yengqondo neyomzimba, kuyacaca ukuthi kungani kubalulekile ukuqinisekisa ukulala kwekhwalithi. Nokho, indlela yokulala kwekhwalithi ayihlali icacile. Ukuphazamiseka kokulala kumelela izithiyo ezibalulekile, eziphazamisa izinqubo zokulala ezingokwemvelo esizihlolile futhi zibe nomthelela omkhulu empilweni yethu kunokusishiya sikhathele ngakusasa.

Lezi zinkinga zingaphazamisa imijikelezo ebalulekile kanye nebhalansi yamahomoni edingekayo ukuze umuntu alale kahle, okuholela esikhunjeni semiphumela emibi enhlalakahleni yethu. Ukuqaphela izimpawu nezimpawu zalezi zimo kubalulekile ukuze uthole usizo olufika ngesikhathi. Nakhu okufingqiwe kwezinkinga ezithile zokulala ezivamile:

• Insomnia. Lesi sifo esivamile sokulala sihlanganisa inkinga yokulala noma ukuhlala ulele. Izimpawu zihlanganisa ukukhathala kwasemini kanye nokusebenza kabi kwansuku zonke. Ukuqwasha kungaba okwesikhathi esifushane (okubi) noma okuhlala isikhathi eside (okungapheli), kuthinte kakhulu izinga lempilo yomuntu.
• I-apnea yokulala. Isimo esibucayi esibonakala ngokuphazanyiswa ukuphefumula okuphindaphindiwe phakathi nokulala. Izimpawu ezinjengokuhona okukhulu nokuzizwa ukhathele ngemva kokulala ubusuku bonke kuyizimpawu zokuxoxa. Uma ingalashwa, i-apnea yokulala ingaholela ezinkingeni ezinzima kakhulu zezempilo.
• I-Restless Legs Syndrome (i-RLS).
  I-RLS ibonakala njengesidingo esinamandla sokuhambisa imilenze, ngokuvamile ngemizwa engakhululekile. Kuphawuleka kakhulu ngezikhathi zokungasebenzi, ikakhulukazi ebusuku, okuphazamisa inqubo yokulala.
• I-Narcolepsy. Njengoba iphawulwa ukozela okwedlulele emini kanye nokuhlaselwa ubuthongo kungazelelwe, i-narcolepsy ithinta ukulawulwa kokulala nokuphaphama, okuholela ekukhathazekeni okungaba khona kokuphepha kanye nokuphazamiseka okukhulu emisebenzini yansuku zonke.

Ukuthola izimpawu zalokhu noma okunye ukuphazamiseka kokulala kudinga ukubonisana nochwepheshe bezempilo. Ukuxilongwa ngesikhathi nokwelashwa kunganciphisa imiphumela emibi yalezi zimo kukhwalithi yakho yokulala futhi, ngaphezu kwalokho, impilo yakho yonke kanye nempilo enhle.

Ihlola izinga lokulala

Ngemva kokuhlolisisa ukuthi ukuphazamiseka kokulala kungathinta kanjani ukuphumula kwethu, kubalulekile ngokufanayo ukucabangela ikhwalithi yokulala kwethu. Ukulala kwekhwalithi akuchazwa nje kuphela ubude besikhathi kodwa nangokujula nokuqhubeka kwakho. Nakhu okufanele ukucabangele lapho uhlola ukulala kwakho:

• Ubude besikhathi. Inani lokulala olalayo libalulekile, abantu abadala abaningi badinga amahora angu-7-9 ngobusuku ukuze basebenze kahle. Nokho, lokhu kuyingxenye eyodwa nje yokulala kwekhwalithi.
• Ukuphumula. Ukulala kwekhwalithi yangempela kusho ukuhamba ngokushelela kuzo zonke izigaba zokulala—ukukhanya, ukujula, ne-REM—ngaphandle kokuphazamiseka njalo. Ukuze uthuthukise ukuphumula, zama ukusetha ishejuli yokulala evamile, wenze indawo yakho yokulala ibe ntofontofo ngangokunokwenzeka, futhi ufake imisebenzi yokuphumula ngaphambi kokulala, njengokufunda noma ukuzelula kancane.
• Ukuqonda imijikelezo yokulala. Imijikelezo yokulala, ethatha imizuzu engaba ngu-90 ngasinye, inezigaba ezihlukahlukene, kuhlanganise nokulala okujulile nokwe-REM, okubalulekile ezinqubweni zokulungisa umzimba, njengokwakhiwa kabusha kwezicubu nezicubu. Lokhu kubaluleke kakhulu kubantu abakhuthele ngokomzimba abadinga lesi sigaba sokululama ukuze bagcine ubungqabavu nempilo yabo.
• Umthelela wokuphazamiseka. Ubusuku onakaliswe iziphazamiso, njengokujikijela nokuphenduka noma amaphupho acacile, kunganciphisa kakhulu ukulala kwekhwalithi, kukushiye ukhathele ngakusasa, kungakhathaliseki ukuthi singakanani isikhathi sokulala. Ukuhlonza nokunciphisa lokhu kuphazamiseka—kungaba ngokuhlanzeka okungcono kokulala, ukubhekana nengcindezi, noma ukufuna iseluleko sezokwelapha ngezinkinga zokulala ezingaxazululiwe—kuyisihluthulelo sokuthuthukisa ikhwalithi yokulala.

Ngokuqapha lezi zici, ungakwazi ukufinyelela imininingwane ngekhwalithi yakho yokulala futhi ukhombe izindawo ongazithuthukisa. Ubusuku ngabunye bunikeza ithuba lokusekela impilo yakho nokuphila kahle.

Ukuzulazula kwezinselele zokulala njengomfundi

Ukuphila njengomfundi kugcwele izingcindezi eziyingqayizivele kanye nokuhlangenwe nakho okungavivinya ngisho nentando enamandla kakhulu. Phakathi kwezifundo ze-juggling, impilo yomphakathi, kanye nohambo lokuzitholela, abafundi babhekana nezithiyo eziningi ukuze bathole ukulala okuzolile:

• Ingcindezi yezemfundo. Ukucindezeleka kwezivivinyo nezabelo kungagcina ingqondo yakho isebenza ebusuku, ikwenze kube nzima ukwehlisa umoya. Ukwamukela imikhuba ephumelelayo yokufunda kanye amasu okulawula ukucindezeleka kungasiza ukudambisa lo mthwalo.
• Ukusebenzelana komphakathi. Ukuphila komphakathi okusebenzayo kuyisici esibalulekile seminyaka yomfundi, kodwa ukuzijabulisa kwasebusuku kunganciphisa isikhathi sokulala esibalulekile. Ukuthola ibhalansi kuyisihluthulelo; beka phambili imicimbi yomphakathi engaphazamisi njalo uhlelo lwakho lokulala.
• Ukuzibophezela ngokweqile. Ukubamba iqhaza emisebenzini eminingi yangemva kwesikole noma imisebenzi yesikhashana kungase kucindezele abafundi, kunciphise isikhathi esitholakalayo sokulala. Ukufunda ukwenqaba nokubeka izinto ezibalulekile kuqala kungaba ikhono elibalulekile.
• Izimo zokuphila. Indawo olala kuyo idlala indima enkulu endleleni ophumula ngayo. Zimisele ukwenza indawo yakho yokulala ibe ntofontofo ngangokunokwenzeka, unciphise umsindo nokukhanya, futhi ugcine izinga lokushisa elipholile ukuze ukhuthaze ukulala okungcono.
• Ukusetshenziswa kobuchwepheshe. Ukukhanya okuluhlaza okwesibhakabhaka okukhishwa izikrini kungaphazamisa ukukhiqizwa kwe-melatonin, kwenze kube nzima ukulala. Ukukhuthaza abafundi ukuthi bakhawulele isikhathi sesikrini ngaphambi kokulala kungaba yinzuzo.
• Ukungakhululeki ngokomzimba. Ubuhlungu nezinhlungu, ngokuvamile okuba umphumela wokungami kahle ngenxa yamahora amade okufunda, kungaphazamisa ukulala kwakho. Ukutshala imali kufenisha ye-ergonomic kanye nokusebenza ngokomzimba okuvamile kunganciphisa lokhu kuphazamiseka.

Ngaphandle kwalezi zici ezivamile, izindawo ezimbili eziqondile zidinga ukunakwa okwengeziwe:

Ukulawula ukudla kwe-caffeine

Ikhofi, elivame ukubizwa ngokuthi umngane ongcono kakhulu womfundi ezifundweni zakuqala nezikhathi zokufunda zasebusuku kakhulu, alinazo izihibe zalo. I-caffeine eyeqisayo ayitholakali ekhofini kuphela kodwa nasetiyeni, eziphuzweni ezinikeza amandla, nakumasoda athile, ingaphazamisa kakhulu imikhuba yokulala. Ngaphandle kwenselele yokulala, amazinga aphezulu e-caffeine angaholela ekwandeni kokukhathazeka futhi abe nomthelela omubi kwikhwalithi yakho yonke yokulala. Ukuze unciphise imiphumela ye-caffeine ekulaleni, cabangela amasu alandelayo:

• Ukulinganisela. Gcina umbhalo walokho ukuthi uphuza i-caffeine engakanani usuku lonke. Zama ukuzikhawulela kuma-servings angu-1-2, ikakhulukazi ngezikhathi zokucindezeleka.
• uhlelo lwezikhathi. Zimisele ukugwema i-caffeine okungenani amahora angu-6 ngaphambi kwesikhathi sakho sokulala osihlelile. I-caffeine ingahlala ohlelweni lwakho, ikugcina uphapheme isikhathi eside kunalokho obufisa.
• Ezinye izindlela. Lapho udinga umfutho, cabangela ezinye izindlela esikhundleni se-caffeine. Ukufaka amanzi ngamanzi, ukuhamba ngezinyawo okufushane, noma ukukhumbula kancane noma izivivinyo zokuphefumula ingakunika amandla ngaphandle kokuphazamisa ukulala.

Ukudla kanye nekhwalithi yokulala

Ukuxhumana phakathi kokudla kwakho nekhwalithi yokulala akukwazi ukweqiwa. Kungakhathaliseki ukuthi kukhanga kangakanani, ikakhulukazi phakathi nezikhathi zokufunda zasebusuku kakhulu, ukudla okusheshayo, nokudla okulula okunoshukela kuyingozi ekutholeni ubuthongo obumnandi. Ukwamukela ukudla okulinganiselayo, okucebile ngezithelo, imifino, nokusanhlamvu, kungathuthukisa kakhulu ikhwalithi yakho yokulala futhi, ngenxa yalokho, impilo yakho yonke. Kubalulekile futhi ukugxila ezakhamzimba ezisekela ukulala, njenge-calcium ne-magnesium, ezidlala indima ebalulekile endleleni ophumula ngayo. Ukuze uthuthukise imikhuba yakho yokudla ukuze ulale kangcono, cabangela le mihlahlandlela:

• Isikhathi sokudla kanye ne-hydration. Ukudla ukudla okukhulu noma uketshezi oluningi eduze kakhulu nesikhathi sokulala kungaholela ekuphazamisekeni kokulala. Kutuswa ukuthi udle ukudla kwakho okugcina okwanele amahora ambalwa ngaphambi kokulala futhi ulinganise uketshezi lwakho oluphuzayo kusihlwa ukuze unciphise ukuphaphama ebusuku.
• Izinto okufanele zibukwe. Nakuba i-caffeine yaziwa kabanzi ngokuphazamisa ukulala, utshwala bungadukisa ngokubonakala busiza ubuthongo ekuqaleni, kodwa buyabuphazamisa. Eqinisweni, ukuphuza utshwala kungehlisa izinga lokulala ebusuku. Ukuqaphela ukuphuza utshwala, ikakhulukazi emahoreni angaphambi kokulala, kubalulekile ukuze ugcine izinga lokulala.

Ukuqonda nokujwayela imikhuba yakho yokudla kungaba nomthelela omkhulu kukhwalithi yakho yokulala, ngaleyo ndlela kuthuthukise ikhono lakho lokugxila, ukufunda, nokuhlala unempilo. Ukulungiswa okuncane kokudla kungaholela ekuthuthukisweni okuphawulekayo kukho kokubili ukuphumula nokusebenza kwakho njengomfundi.

Isiphetho

Ukulala okunekhwalithi kubalulekile, hhayi nje ukunethezeka; kuyisisekelo sempilo enhle, impumelelo ezifundweni, kanye nenhlalakahle jikelele. Lesi sihloko sikuqondise ezinzuzweni zokulala, isisekelo sako sesayensi, kanye nezinselele abafundi abavame ukubhekana nazo ukuze bathole ubusuku obumnandi. Izinyathelo ezilula njengokunciphisa i-caffeine nokuthuthukisa indlela odla ngayo zingakuthuthukisa kakhulu ukulala kwakho. Ukubhekana nengcindezi yansuku zonke, ukuphatha isikhathi somphakathi, nokunciphisa ukusetshenziswa kwesikrini ngaphambi kokulala nakho kungasiza ekuvuleni indlela yokulala okungaphazamiseki. Ngokusebenzisa lawa maqhinga nokwenza ukulala kwekhwalithi kube yinto eza kuqala, uzilungiselela impumelelo ezifundweni zakho nangale kwalokho. Khumbula, ingqondo ephumule kahle iyigugu lakho elikhulu. Vumela ukulala kwekhwalithi kube yisisekelo sempumelelo yakho yansuku zonke kanye nenhlalakahle.