Ungase ungabi uhlobo lomuntu othanda “ukuzivocavoca ekuseni”, ngakho-ke ucabanga ukugibela ibhayisikili ebusuku, kodwa ngesikhathi esifanayo ungase ube nokukhathazeka, ingabe ukugibela ibhayisikili ngaphambi kokulala kuzothinta ubuthongo bakho?

Ukugibela ibhayisikili empeleni kungenzeka kakhulu ukuthi kukusize ulale isikhathi eside futhi kuthuthukise ikhwalithi yokulala, ngokusho kokubuyekezwa okusha kocwaningo ku-Sleep Medicine Reviews.

Abacwaningi babheke izifundo ezingu-15 ukuze bathole imiphumela yeseshini eyodwa yokuzivocavoca ngamandla phakathi namahora ambalwa ngaphambi kokulala kubantu abadala abasebasha nasebekhulile. Bahlukanise idatha ngesikhathi futhi bahlola imiphumela yokuzivocavoca amahora angaphezu kwamabili ngaphambi, emahoreni amabili kanye namahora amabili ngaphambi kokulala. Sekukonke, ukuzivocavoca ngamandla amahora angu-2-4 ngaphambi kokulala akuzange kuthinte ukulala ebusuku kubantu abadala abaphilile, abasebasha nasebekhulile. Ukuzivocavoca njalo ebusuku akuphazamisi ukulala ebusuku.

Baphinde bacabangela ikhwalithi yokulala kwabahlanganyeli kanye namazinga abo okuqina komzimba — okuhlanganisa nokuthi bavame ukuhlala phansi noma ukuzivocavoca njalo. Ukuqeda ukuzivocavoca amahora amabili ngaphambi kokulala kuye kwabonakala kuyindlela engcono kakhulu yokusiza abantu balale ngokushesha futhi balale ngokujulile.

Ngokuphathelene nohlobo lokuzivocavoca, ukugibela ibhayisikili kube yinzuzo kakhulu kubahlanganyeli, mhlawumbe ngoba kwakuwukuzivocavoca umzimba, kusho uDkt. Melodee Mograss, umcwaningi osizayo e-Executive Sleep Lab e-Concordia University.

Utshele umagazini iBicycling: “Kutholakale ukuthi ukuvivinya umzimba okufana nokugibela ibhayisikili kusiza kakhulu ekulaleni. Yiqiniso, kuncike nasekutheni umuntu ulondoloza yini ukuvivinya umzimba njalo kanye nesimiso sokulala futhi ulandela imikhuba emihle yokulala.”

Ngokuqondene nokuthi kungani ukuzivocavoca nge-aerobic kungaba nomthelela omkhulu, uMograss wengeza ngokuthi kukhona umbono wokuthi ukuzivocavoca kuphakamisa izinga lokushisa lomzimba eliyinhloko, kwandisa ukusebenza kahle kwe-thermoregulation, kuyilapho umzimba uzipholisa ukuze ulinganisele ukushisa ukuze uthole induduzo enkulu ekushiseni komzimba. Kuyisimiso esifanayo nokugeza okufudumele ngaphambi kokulala ukuze kukusize uphole ngokushesha futhi ulungele ukulala.