Ibhokisi lokuKhanya lisenokunceda ulale
Kusenokwenzeka ukuba uvile abanye bethetha ngokusebenzisa ibhokisi elikhanyayo ukuphatha iingxaki zabo zokulala, kodwa yintoni ibhokisi elikhanyayo kwaye zeziphi iimeko eziphendula ngokuthe ngqo ukunyanga kweyeza? Ngaba zikhona iindlela zokuthenga ibhokisi lokukhanya elibi?
Ukuze siphendule le mibuzo, makhe sihlolisise inkcazo evela kwi- UpToDate -inkcazo yezobuchwephesha ezithembekileyo ezisetyenziswe ngababoneleli bezempilo kunye nezigulane ngokufanayo.
Emva koko, funda ngolwazi olongezelelweyo malunga noko konke oku kuthetha ntoni kuwe.
"I-Phototherapy, ebizwa ngokuba yonyango olulula, luyonyango olusebenzayo kubantu abanokulahla ngenxa yenkathazo ebizwa ngokuba yimiphumo yesifo sokulala. Abantu abanolu daba banenkinga 'yewashi yokulala' yomzimba wabo kangangokuthi banzima ixesha lokulala de kubekho kamva ngokuhlwa okanye ubusuku kunokuba bayifisa (kwaye ngoko vuka kamva kunokuba bafuna ngentsasa elandelayo)."I-Phototherapy iquka ukuhlala phambi kwebhokisi lokukhanya elenziwe ngokukodwa malunga nemizuzu engama-30 ukuya kwimizuzu engama-40 emva kokuvuka. Kwiimeko ezinzima kakhulu, ukuvuswa rhoqo ngexesha elithile, kusilandelwa ngumsebenzi wokuzibandakanya ekukhanyeni (isib. ukuhamba ngaphandle), unokwanela. Ngenye indlela, unokuhlala kwindawo enokukhanya kwelanga (umz., kufuphi nefasitela okanye kwibhantshi). Ukukhanya okukhanyayo kumaxesha athile kunceda ukusetha ixesha lokulala lomzimba. "
Njengoko kuchaziwe ngasentla, unyango olulula lungasetyenziselwa ukunyanga uhlobo lokungazinzi okubandakanya ubunzima bokulala ebusuku kwaye ufuna ukulala ngentsasa elandelayo. Le yintlupheko yexesha leenkqubo kwi-body, kubandakanya ukulala. Eli xesha libizwa ngokuba yingqungquthela ye - circadian .
I-Circadian ibhekiselele ukuba ezi ziqulatho ziphinda kwixesha elithile eliphantse lide ngosuku. Xa kukho iingxaki kwi-rhythm yakho ye-circadian, unokuhlakulela enye yeengxaki zokulala ze- circadian .
Enye yezi ngxaki ze-circadian zesifo sokulala zilibazisekile isifo se-sleep syndrome . Isigaba sokulala lixesha elide elichitha ixesha lokulala. Ukuba oku kwenzeka xa ufuna ukuba (ngokuqhelekileyo ebusuku), kuthiwa ube nesigaba sokulala esiqhelekileyo. Ukuba umnqweno wokulala ubambezelekile, obangela ukuba kunzima ukulala ekuqaleni kobusuku kunye nobunzima bokuvusa, ulibazise ukugula kwesigaba sokulala. Abanye abantu abakhonkcola ukungazinzi bale meko. Ngenye indlela, abanye abantu balala ngokukhawuleza ngokuhlwa kwaye bavusa kakhulu ekuseni. Oku kuthiwa yi- syndrome yesigaba sokulala .
Kukho iindlela ezininzi zokonyango ezifumanekayo kule miqathango kwaye enye isebenzise ibhokisi elikhanyayo. Unokuzibuza ukuba yiyiphi ibhokisi elula yonyango kunye nendlela yokusebenzisa ibhokisi elikhanyayo . Ibhokisi lokukhanya livelisa ukukhanya okukhanyayo okunokunceda umzimba wethu ukuba uhlale uhambelana nemijikelezo yemvelo yobumnyama nokukhanya. Oku kunokuba luncedo kakhulu ebusika xa ubumnyama buhlala bude.
Ukusetyenziswa kwebhokisi elikhanyayo kunceda ukuqinisa isigqirha somzimba wakho we-circadian isigqi.
Ukuba wena kunye nodokotela wakho unquma ukuba ibhokisi elikhanyayo lilungele wena, ufuna ukukhetha ngokucophelela ibhokisi elikhanyayo . Kwabo sele besetyenzisileyo, kunokubakho imiphumo ebalulekileyo ekufuneka uyenayo. Njengoko kuchaziwe ngasentla, kukho abantu abathile banokuyithandana nokukhanya kwendalo kwaye bafumane impembelelo efanayo. Kukho nezinye iindlela zokwenza unyango ezifana nokusetyenziswa kwe- melatonin .
Kulabo bafumana ukungabikho kokulahla kwi-rhythm engafanelekanga, ibhokisi elikhanyayo linokuba yinto efunekayo.
Ufuna ukufunda ngaphezulu?
Jonga isihloko seToDate , "Treatment Insomnia," malunga nolwazi olongezelelweyo lwezobisi.
Umthombo:
Bonnet, uMichael et al . "Unyango lwama-insomnia." Isemgangathweno. Ukufikeleleka: Oktobha 2011.