Uqhekeza umjikelo wokuba ulale ukulala
Ukungazinzanga kunokuba nzima ukujamelana nayo, kwaye akusiyo wonke umntu ofuna ukuthatha iipilisi zokulala , ngoko yintoni enye inokukhetha? Ubunzima bokuwa okanye ukuhlala ulele kunganqotshwa ngeendlela zokuziphatha, kuquka into ebizwa ngokuba yi-stimulus yokulawula unyango. Ziyintoni ukuphulukiswa kweyeza? Uhambelana njani nezikhokelo eziqhelekileyo zokuphucula imithwalo yokulala ebizwa ngokuba yindawo yokulala nobungqina beengqondo?
Ukuze siphendule le mibuzo, makhe sihlolisise inkcazo evela kwi- UpToDate -kukhokelo lwezobuchwepheshe oluthenjiweyo olusetyenziswa ngababoneleli bezempilo kunye nezigulane ngokufanayo. Emva koko, funda ngolwazi olongezelelweyo malunga noko konke oku kuthetha ntoni kuwe.
"I-stimulus yokulawula unyango isekelwe kwingcamango yokuba abanye abantu abanesifo sokulala bafunde ukudibanisa igumbi lokulala ngokuhlala bephapheme kunokulala.
- Ufanele uchithe ngaphezu kwemizuzu engama-20 ulele embhedeni uzama ukulala.
- Ukuba awukwazi ukulala ngaphakathi kwemizuzu engama-20, vuka, uye kwelinye igumbi uze ufunde okanye ufumane omnye umsebenzi ophumayo uze uzive ulele. Imisebenzi efana nokutya, ukulinganisa i-checkbook yakho, ukwenza umsebenzi wendlu, ukubukela iTV, okanye ukufundela ukuvavanya, oku "kukuvuza" ngokuhlala uphapheme, kufuneka kugwenywe.
- Xa uqala ukuziva ulele, ungabuyela ekulala. Ukuba awukwazi ukulala kwenye imizuzu engama-20, phinda inkqubo.
- Hlela iwashi ye-alamu uze uvuke ngexesha elifanayo yonke imihla, kuquka iiveki.
- Musa ukuthatha i-nap ngexesha lemini.
"Awukwazi ukulala ngobuninzi bobusuku bokuqala. Noko ke, ubuthongo buninzi ngokuphumelelayo ebusuku ngenxa yokuba i-naps ayivunyelwe."
Eli nqaku libonisa iingcamango ezibalulekileyo ezinxulumene nobuthongo obuhle. Okokuqala, awukwazi ukuthobela ukubaluleka kwendawo yakho yokulala . Igumbi lakho lokulala lifuna ukuba yindawo yokuphumla. Ukuba unobungozi bokulala, kufuneka uqwalasele apho uzama ukulala khona. Iziphazamiso kunye neziphazamiso kufuneka zikhutshwe, ukusuka kumabonwakude akho kwizilwanyana ezifuywayo.
Ukuba umlingane wakho webhedi unesifo sokulala kwaye uphazamisa ubuchule bakho bokulala, oku kufuneka kulandelwe ngokunjalo.
Indima yokuGcina kwi-insomnia
Enye ingxaki eyenzeka kwi-insomnia engapheliyo ihambelana nomqondo wengqondo othiwa "imeko," apho iingongoma ezimbalwa zokuqala zizama ukulungisa. Isimo mhlawumbi siqhele kakhulu kwibali lezinja zikaPavlov. U-Ivan Pavlov, usosayensi, wayidla ngokuphindaphindiweyo izinja zakhe ngelixa ebethela intsimbi. Ekuhambeni kwexesha, imilomo imilenze ngokuzenzekelayo ikhatywe ngokulindela kokutya kwisandi sensimbi, nokuba ingazange ifumaneke. Oku kwaziwa ngokuba yiPavlovian response. Ngaloo mva, xa uphendulela ngokuphindaphindiweyo kwaye ujike iibhedi zakho ngeeyure ekugqibeleni, umzimba wakho ekugqibeleni ufunde ukudibanisa umbhede wakho kunye noxinzelelo kwaye uphapheme. Ngenxa yoko, igumbi lakho lokulala liyakwenza ukuba uhlale uphapheme.
Ngokunciphisa ixesha lokuzivumela ukuba uhlale ulele, lo mjikelo uphukileyo. Ukuba awukwazi ukulala ngaphakathi kwemizuzu engama-20, ushiye umbhede. Uya kwenye indawo apho unokuzibandakanya kwiindlela ezahlukeneyo zokulala , imisebenzi enokukwenza ukuba ulale njengokuba ufunda okanye uthandaza. Njengoko kuchaziwe ngasentla, kubalulekile ukuba ungabandakanyeki kwimisebenzi eyenza ukuba kube nzima ukuba ulale.
Unokuba unqwenela ukunciphisa ukubonakala kwakho ekukhanyeni ukusuka kwizikrini njengoko oku kunokuchaphazela isigqi sakho se-circadian .
Emva kokuba uziva ulele, ubuyela kumbhede wakho. Ithemba kukuba ixesha lokuphumla kunye nexesha elithe xaxa liphazamise ukuba ulale ngokulula. Ngaphezu koko, uya kuphula umbutho wakho webhedi ngokungahlali nako ukulala.
ILizwi
Ngaphandle kwesi shintsho sokuziphatha, kubalulekile ukulandela ezinye izikhokelo zokuphucula indlela yokulala yakho. Ufanele ulale kwaye uvuke ngokufanayo imihla ngemihla, uvumele umzimba wakho ukuba ufunde xa ulindele ukuvuka uphinde ulele.
Ngokuphelisa i-naps emini, uya kudibanisa ubuthongo bakho ubusuku. Oku kunokwenziwa ngonyango olubizwa ngokuba ngumqobo wokulala .
Ufuna ukufunda ngaphezulu? Jonga i- UpToDate isihloko, "Ukunyangwa kwe-insomnia," malunga nolwazi olungakumbi lwezokwelapha.
Umthombo:
Bonnet, uMichael et al . "Unyango lwama-insomnia." Isemgangathweno.