Na u robetse ha bobebe?

Litaba

• Boroko bo bobebe le mekhahlelo ea boroko bo tebileng
• REM robala
• Boroko bo seng ba REM
• Lisebelisoa tsa ho robala
• Ho robala hantle bosiu ke eng?
• Mokhoa oa ho robala hantle bosiu
• Tsa Tsau-tsau

Ho tloaelehile ho bua ka batho ba ka robalang ka lerata le litšitiso tse ling e le boroko bo boima. Bao ho nang le monyetla oa hore ba tsohe hangata ba bitsoa boroko bo bobebe.

Bafuputsi ha ba so ka ba tiisa hore na hobaneng ha batho ba arabela ka tsela e fapaneng le litšitiso tse ka bang teng ha ba robetse, empa lisosa tse ka bang teng li ka kenyelletsa:

• mathata a ho robala a sa tsejoeng
• likhetho tsa bophelo
• liphatsa tsa lefutso
• ho robala mosebetsi oa leqhubu la boko

Bafuputsi baa lumela hore boleng le boholo ba boroko bo bohlokoa bophelong ba hau. Boroko bo ama hoo e batlang e le sistimi e ngoe le e ngoe 'meleng oa hau, ho tloha metabolism ea hau ho isa ts'ebetsong ea boits'ireletso.

Boroko bo bobebe le mekhahlelo ea boroko bo tebileng

Ha u robala, u chencha mefuta e 'meli ea mantlha ea boroko, motsamao o potlakileng oa mahlo (REM) le boroko boo e seng ba REM.

REM robala

Ka tloaelo, boroko ba REM bo etsahala metsotso e ka bang 90 kamora ho robala. Sethala sena ke ha litoro tsa hau tse ngata li etsahala. Nakong ea REM robala:

• mahlo a tsamaea kapele ho tloha lehlakoreng le leng
• ho hema ho potlakile ebile ha ho tsoe kamehla
• lebelo la pelo lea eketseha
• khatello ea mali ea eketseha

Boroko bo seng ba REM

Phapang lipakeng tsa boroko bo bobebe le boroko bo boima e kanna ea ba nako eo e mong le e mong a e qetang boemong ba boroko bo tebileng ba potoloho ea bona ea boroko. Mona ke ho senyeha ha mekhahlelo eo eseng ea REM:

• Mothati oa 1. Ha u tsoha ho ea borokong, ho hema ha hao ho lieha hammoho le ho otla ha pelo ea hao, motsamao oa mahlo, le ts'ebetso ea leqhubu la boko. Mesifa ea hau e qala ho phutholoha.
• Mothati oa 2. Ho phefumoloha ha hao, ho otla ha pelo le tšebetso ea leqhubu la boko li ntse li fokotseha. Ho sisinyeha ha mahlo ho emisa. Mesifa ea hau e phutholoha haholoanyane.
• Mothati oa 3. Hona joale u robetse boroko bo tebileng, bo hlasimollang. Tsohle li lieha ho feta.

Lisebelisoa tsa ho robala

Phuputso e nyane ea 2010 e fumane hore ho ka khonahala esale pele bokhoni ba motho ba ho robala nakong ea lerata ka ho metha likhoele tsa boroko tekong ea EEG.

Lisebelisoa tsa ho robala ke mofuta oa leqhubu la boko. Bafuputsi ba lumela hore ba ka khona ho fokotsa litlamorao tsa lerata bokong.

Phuputso e fumane hore batho ba khonang ho hlahisa litšepe tse ngata tsa ho robala ba ka robala ka lerata hantle ho feta batho ba sa khoneng.

Liphuputso tsena li thehile sethala sa lithuto tse shebaneng le tlhahiso e ntseng e eketseha ea li-spindle hore batho ba tsebe ho robala ka tšitiso e lerata.

Ho robala hantle bosiu ke eng?

Ho robala ka ho lekaneng ho bohlokoa ho boloka mmele le likelello tsa hau li phetse hantle. Litlhoko tsa boroko lia fapana ho latela lilemo. Lefapha la Bophelo le Litšebeletso tsa Botho la U.S. le khothaletsa tataiso e latelang ea boroko:

• Batho ba baholo ba hloka lihora tse 7 ho isa ho tse 8.
• Bacha ba hloka lihora tse 8 ho isa ho tse 10.
• Bana ba kenang sekolo ba hloka lihora tse 9 ho isa ho tse 12.
• Ba kenang sekolo ba hloka lihora tse 10 ho isa ho tse 13 (ho kenyeletsoa le boroko).
• Bacha ba hloka lihora tse 11 ho isa ho tse 14 (ho kenyeletsoa boroko).
• Masea a hloka lihora tse 12 ho isa ho tse 16 (ho kenyeletsoa boroko).

Mokhoa oa ho robala hantle bosiu

Ho robala hantle bosiu ho ka hlalosoa e le:

• ho robala habonolo
• ho se tsohe ka botlalo bosiu
• ho tsoha ha ho lebelletsoe (eseng pejana)
• ho ikutloa ke hlasimolohile hoseng

Haeba u robala boroko bo bobebe, ho na le mekhoa e meng eo u ka e hlaolelang ho netefatsa boroko bo nepahetseng bosiu bo bong le bo bong. Leka tse latelang:

• Latela kemiso. Leka ho robala le ho tsoha ka nako e ts'oanang letsatsi le leng le le leng, ho kenyelletsa le matsatsi a hau a ho se sebetse.
• Hlaolela tloaelo e sa fetoheng ea ho robala. Hlapa ka mofuthu kapa u bale buka.
• Etsa kamore ea hau ea ho phomola e phomole, e khutsitse ebile e lefifi.
• Boloka li-skrini tsohle, ho kenyeletsoa le lithelevishene, likhomphutha, le mehala ea thekeng, kantle ho kamore.
• Boloka kamore ea hau ea kamore e pholile.
• Qoba ho robala thapama kapa mantsiboea.
• Ikoetlise ka linako tse tloaelehileng letsatsi le leng le le leng 'me u netefatse hore o emisa bonyane lihora tse tharo pele o robala.
• Qoba k'hafeine mantsiboea, ho kenyelletsa le caffeine e fumanoang lijong tse kang chokolete.
• Qoba ho ja lijo tse kholo pele u robala.
• Qoba ho noa lino tse tahang haufi le nako ea ho robala.

Haeba u na le bothata ba ho robala u khathetse mme bo ama bokhoni ba hau ba ho etsa mesebetsi ea hau ea letsatsi le letsatsi ho feta libeke tse 'maloa, buisana le ngaka ea hau. Ba kanna ba ba le litlhahiso mabapi le ho robala hantle bosiu. Ngaka ea hau e kanna ea khothaletsa ho etsa tlhahlobo ea bothata ba boroko bo ka bang teng.

Tsa Tsau-tsau

Haeba u inka u le boroko bo bobebe 'me e sitisa bokhoni ba hau ba ho robala hantle bosiu bo khathollang, ho na le liphetoho tse ling bophelong tseo u ka li etsang ho khothaletsa mekhoa e metle ea ho robala.

Haeba ho robala hampe ho sitisa mesebetsi ea hau ea letsatsi le letsatsi, nahana ka ho etela ngaka ea hau. Ba kanna ba ba le mehopolo ea kamoo u ka ntlafatsang boroko ba hau, kapa ba ka fana ka maikutlo a ho etsa liteko tsa lefu le ka bang teng la boroko.