Ukungalali akulona ihlaya. Abazali abasha bazothola amahora amane nje kuphela nemizuzu engama-44 yokulala ngobusuku obujwayelekile phakathi nonyaka wokuqala wokuphila kwengane yabo, kuye kwavela.
Ezinyangeni zokuqala ezingu-12 zokuphila kwengane, omama nobaba balala ngamaphesenti angama-59 ngaphansi kwamahora ayisishiyagalombili anconyiwe ngobusuku, belahlekelwa okulingana nokulala ubusuku obungu-50.
Umzali ovamile watholakala echitha imizuzu engu-54 ngosuku ezama ukulalisa ingane yakhe, okuhlanganisa cishe izinsuku eziyi-14 onyakeni wabo wokuqala.
Ngaphezu kwalokho, omama nobaba bazophinde bahambe ngesivinini esilingana namamayela amabili ngenkathi benyakazisa ingane yabo usuku nosuku, bafinyelele kumakhilomitha angama-730 - okulingana namamarathoni angama-28 - esikhathini esiyizinsuku ezingama-365.
Ucwaningo luphinde lwathola ukuthi ukungalali kungaba nomthelela omubi ebudlelwaneni, njengoba izingane ezisanda kuzalwa ezijwayelekile zivuka kathathu ngobusuku lapho zifika ekhaya okokuqala.
Ukulala ngokwanele kubalulekile ukuze uphile kahle ngokomzimba nangokomzwelo. Ukungalali kahle kungaholela emiphumeleni eminingi yezempilo yesikhathi esifushane neyesikhathi eside.
Izidingo zokulala ziyahlukahluka phakathi kwabantu futhi zincike ngeminyaka yomuntu. Isibonelo, izinsana zidinga ukulala okuphindwe kabili kunabantu abadala.
Nokho, isikhathi umuntu angaphila ngaso ngaphandle kokulala asikacaci. Ngokwesibuyekezo sango-2010, irekhodi lomhlaba lamanje lomuntu ongalali amahora angama-266, elilingana nezinsuku ezingaphezudlwana kuka-11.
Ukuhlola okudume kakhulu kokuncisha ubuthongo kwenzeka ngo-1964 lapho umfundi wasesikoleni esiphakeme waseCalifornia okuthiwa uRandy Gardner ekwazi ukuhlala ephapheme amahora angu-264.
Ngasekupheleni kwezinsuku eziyi-11, u-Gardner waqala ukudideka waze waqala nokuqamba amanga. Kodwa-ke, kubikwa ukuthi walulama ngaphandle kwemiphumela yesikhathi eside engokomzimba noma engokwengqondo.
Izimpawu ezijwayelekile zokuntula ubuthongo kubantu abadala zingabandakanya:
- ukukhathala nokulala emini
- ukugxilisa ingqondo, ukuqapha, nobunzima benkumbulo
- ukunciphisa ukusebenzisana
- ukucasuka
- ukwanda kwesifiso sokudla
- ukushintsha kwemizwa
Ukuswela ubuthongo kwenzeka lapho umuntu engalali ngokwanele. Akucaci ukuthi umuntu angalala isikhathi esingakanani engalali, kodwa ocwaningweni oludumile, umuntu wakwazi ukuhlala ephapheme amahora angu-264.
Ngokusho kwe-CDC, okungenani oyedwa kwabathathu abantu abadala base-US akalali ngokwanele. Ukulahlekelwa ihora elingu-1 noma elingu-2 lokulala kungase kungabonakali njengento enkulu, kodwa kungase kuthinte kabi isimo somuntu, amazinga wamandla, nekhono lokusingatha imisebenzi eyinkimbinkimbi.
Ukungalali kahle kungandisa ingozi yomuntu yokuba nezifo zenhliziyo nemithambo yegazi, ukukhuluphala ngokweqile nesifo sikashukela.
Abantu abadala abaningi badinga cishe amahora angu-7 okulala ubusuku ngabunye. Ukuzijwayeza ukuhlanzeka kokulala kahle kungakhuthaza ikhwalithi engcono yokulala. Amathiphu enhlanzeko yokulala ahlanganisa ukugcina ishejuli yokulala engashintshi, ukugoba ngaphambi kokulala, nokugwema i-caffeine kusihlwa.
