Ubunzima Ukuwa okanye Ukulala Ukuphendula Ngokufanelekileyo kwiinguqu ezilula
Sibanzi
Ukuqhawuliswa ngenye yezikhalazo eziqhelekileyo zokulala kwaye kubonakala ubunzima bokuwa okanye ukulala. Kukho iintlobo ezininzi zokungazinzi ngokusekelwe kwixesha kunye nezizathu ezinokubangela. Kwiintlobo ezihlala zingaphantsi kweenyanga ezintathu, eziqhelekileyo zixesha elifutshane okanye i-sleepiness acute. Ziyintoni i-insomnia enkulu? Funda malunga nenkcazo yexesha elifutshane lokulala, izizathu, iimpawu zeklasi, kunye nendlela yokufunyanwa kunye nokuphathwa ngayo.
Inkcazo
Ubumnyama obunzima buhlala ixesha elingaphantsi kweenyanga ezintathu kwaye luhlala lunxulumene nexesha kwixesha elibonakalayo. Ukungazinzanga kubakho xa kukho ubunzima bokuqalisa okanye ukugcina ubuthongo okanye xa ubuthongo obufunyenweyo abuyikuhlaziywa okanye bubuhle obuhle. Inokuthi inxulumane nokuvuswa kwamasa kusasa. Ezi ngxaki zenzeka nangona ithuba elaneleyo kunye neemeko zokulala kwaye kufuneka zivelise iingxaki zomsebenzi wamini. Ezinye iingxaki zokulala zale mizuzu ziquka i- circadian izigulane zokulala zokulala ezifana ne-jet lag kunye nomsebenzi wokutshintsha, kunye nokulala kwe-high-altitude insomnia.
Iintetho ezifanayo
- Ukuguqulwa kokulala
- Ukulahla kwexesha elifutshane
- Ukuxinwa kwengxaki yokuxininisa
- Ukulahla okwexeshana
Iimpawu
Kukhona naziphi na iimpawu eziqhelekileyo zokungazinzi, okuquka:
- Ubunzima bokulala
- Ubunzima bokulala
- Ukuvuka kwekusasa ekuseni
- Ukukhathala okanye ubuthongo bemini
- Ukunyamekela okanye ukugxininisa
- Iimoya zitshintsha (kuquka ukukhathazeka okanye ukunciphisa amandla okanye amandla)
- Ukungasebenzi kwezenhlalakahle okanye ezenzululwazi (kubandakanywa iimpazamo ezongeziweyo okanye izingozi)
- Uxinzelelo, intloko, okanye iimpawu zesisu
Izizathu
Kukho ezininzi ezinokubangela ukungazinzi okukhulu, ukususela ekuziphatheni ngokomzimba ukuya kwengqondo kwintlalo yoluntu. Kwiimeko ezininzi, imeko ixazulula xa umntu ochaphazelekayo eguqulela okanye engasayi kuba phantsi kwesizathu.
Ezi zizathu zikhona ziquka:
- Utshintsho kwingxolo, ukukhanyisa, ukushisa, okanye ezinye iimeko zendawo yokulala
- Amachiza (ngakumbi abo baneempawu ezikhuthazayo)
- Ukusetyenziswa kwe-caffeine okanye i- nicotin okanye ukurhoxiswa kotywala okanye ukunyanga imithi
- Ubuhlungu
- Ukuxinezeleka (ukuhluka kweengcinezelo eziqhelekileyo ukuya ekulahlekelweni komsebenzi, ukunyamezela, kunye nokuqhawula umtshato)
- I-Nocturia ( ukuvota ebusuku)
Ukuxilongwa
Ukusalalisa akufuneki naluphi na uvavanyo oluthile ukuze uhlalutyo lubekwe. Enyanisweni, ukuxilongwa kungenziwa ngumboneleli wezempilo owenza imbali ngokucophelela kunye nokuhlolwa komzimba. Kubalulekile ukuba uhlala kunye neengxaki zonyango, izifo zengqondo kunye neurologic, ukuphazamiseka kokulala, kunye neyeza kunye nezizathu zeziyobisi ziqwalaselwe. Ukulala kwe-apnea kunye nemilenze yokuphumla imilenze yinto eqhelekileyo yokubangela ukulala. Kwezinye iimeko, ukuhlolwa okongeziweyo kungabonakaliswa, nangona oku akunjalo.
Unyango
Ukuba ukulala kungapheli iinyanga ezilishumi, kunokuthi ibhalwe njengobunzima obungapheliyo. Xa oko kwenzeka, kunokufuneka ukuba uphankanye unyango ngeepilisi zokulala okanye unyango lokuziphatha ngokungazinzi (CBTI) .
ILizwi
Kuyamangalisa kakhulu ukufumana ukulala.
Ngethamsanqa, utshintsho olulula lunokuba luncedo kakhulu. Ukuba unzima ukulala ubusuku omnye, vuka emva kwemizuzu engama-20. Fumana indawo yokuthula ukuze uphumule. Funda, mamela umculo, okanye ubukele i-movie eyaziwayo okanye umboniso we-TV. Xa uqala ukuziva ulele, buyela elele. Phinda oku njalo rhoqo njengoko kuyimfuneko. Oku kunokuba yindlela efanelekileyo yokubuyisela ubusuku obubi bokulala. Ukuba unengxaki yokuphikelela, cinga ukuthetha neengcali zokulala zobungqina obuqinisekisiweyo.
Imithombo:
Ulwahlulo lwamazwe ngamazwe okuphazamiseka kokulala: Incwadana yokuxilonga kunye nekhowudi. Umhla wesi-2, i-American Academy ye-Sleep Medicine, eWestchester, e-Illinois 2005.
Ukungabikho. I-Heart Heart Lung ne-Blood Institute Izifo kunye neemeko Inkcazo.