Ukukhathala, Ukuxinezeleka, kunye neMidyarho Ingcinga Inokuthi Ihambisane Nobunzima bokulala
Ukungazinzanga kulula ukuqonda xa unempawu eziqhelekileyo: ubunzima bokulala, ubunzima bokulala, ukuvuswa kwamasa kusasa, okanye ukulala okungaqabuliyo xa kungabikho kwesifo sokulala. Nangona kunjalo, kukho iziganeko kunye neempawu zokungazinzi, kwakhona. Oku kunokuba nzima ukuyiqonda kwaye ingayinakuthwa ngabaninzi.
Funda ngezinye zeempawu ezimangalisayo ezinokuthi zidibaniswe nokulahla kwaye zingabonisa ukuba kubangelwa ubuthongo obuthathaka kunye nobunzima bokulala.
Ukuxhalabisa okanye ukuxinezeleka
Izifo zengqondo zihamba ngesandla ngesandla sokulala. Ukulala ubusuku obumpofu kudla ngokubangela imiphumo yemihla ngemihla kwaye, ngokuchasene, iingxaki ngeemvakalelo emini zihlala zichaphazela ukulala ebusuku. Ubuthongo obunzima bukhokelela ngokukhawuleza. Ukunyanzeliswa kunokunxulumana nokuvuka kwamasa kusasa kunye nobunzima bokubuyela ebuthongweni. Ukuxhalabisa kunokushiya ingqondo yakho ihluthe ebusuku: iingxaki zokuhlamba phezu kwakho njengoko uzama ukulala. Xa kubuthongo kunzima ukufumana ukugula okungapheliyo, oku kunokubangela ukutshabalalisa umlilo, okwenza izinto zibe zibi nakakhulu. Abanye abantu baya kuba namava ebusuku okanye bavuke ebuthongweni be-panic. I-post-traumatic disorder disorder (PTSD) inokuchaphazela kakhulu ukulala nokukholisa ukulala.
Iingcinga zokuzibulala
Akufanele kumangaliswe kukuba ekubeni ukulala nokuxinwa kudibaniswa nokudakumba kudibaniswa nomngcipheko wokuzibulala.
Xa abantu bengalali kakuhle ebusuku, ukuphazamiseka kunokulandela njengoko izinto ziphuma ngaphandle kokulawula. Ubuthongo obubi kunye nokulahlwa kokulala kunokuchaphazela amazinga e-serotonin kunye nomsebenzi we-lobe yangaphambili yengqondo. I-lobe yangaphambili ijongene nemisebenzi eyahlukeneyo yolawulo, okona kubalulekileyo ekukhethweni okunengqiqo kunye nentsebenziswano efanelekileyo yentlalo.
Xa unokukhubazeka, ukukwazi ukunqanda iingcinga zokuzibulala, okanye nokuba nompembelelo ocacileyo wokuzibulala, unokulahleka. Uphando lubonisa ukuba umngcipheko wokuzibulala unokuphindwa kabini phakathi kwalabo abanesifo sokungazinzi, kunye nomngcipheko omkhulu phakathi kwabo bavuka kusasa, bezama ukuzibulala kathathu. Nabani na onjalo ngcamango kufuneka bafune uncedo ngokuqhagamshelana neNational Prevention Prevention Prevention Lifeline ngaphandle kwe-free (800) 273-8255.
Ukungakwazi ukwenza iPap
Abantu abanesifo sokulahla kaninzi abakwazi ukuthatha i- naps emini. Ukuba ixesha livumela, i-insomniac iya kuhlala ivuke ngamehlo avaliweyo. Oku kuhambelana nomgangatho ophakamileyo wokuvusa owenzeka kubantu abanokulala. Oku kwenza kube lula ukuhlala uphapheme emini, kodwa kunzima ukulala ebusuku. Kusenokwenzeka ukuba ihambelana namanqanaba aphakamileyo e-neurotransmitters, okanye abathunywa beekhemikhali, abafaka isandla ekuvukeni. Njengeentsimbi ezibethelela ngaphaya kwexesha, ezi zihambayo zihlala ziphazamisa umyalezo othi "Vuka!" Kwaye le nto iyanciphisa nokukwazi ukunqanda emini.
Iingcamango zomdlalo
Abo bahlelwa yintlungu bangachaza le nto ngeendlela ezahlukeneyo. Abanye bafumana njengento efana ne-movie, uchungechunge lweemifanekiso ezikhawulezayo zomlilo eziqhubela ingqondo yabo ebusuku.
Ezi zinokuthi zidibene neendaba, kodwa kaninzi azikho. Ukuvuka ebusuku kudla ngokuba yinkxalabo engqondweni. Njengoko uShakespeare uthe eRomeo noJuliet , "Yaye apho kunakekelwa khona, ubuthongo abuyi kuphinda buxoki." Abacindezeli-nokuba ngababugcisa, abo, iimali, okanye ngenye indlela - banokukhukula ingqondo ebusuku. Kunokuba nzima ukubeka ezi nkxalabo, kunye nokucingela ebusuku ebusuku.
Ubuthongo Bokulala
Kwimeko ebizwa ngokuba yi-paradoxical insomnia, abanye abantu balahlekelwa ukukwazi ukwahlula phakathi kokuvuka nokulala. Laba bantu baya kufunga ukuba baye bahamba iintsuku - okanye iiveki okanye iinyanga-ngaphandle kokulala.
Oku akukona okubonakalayo kwimizimba kunye nokwenziwa komsebenzi kubonisa ukuba aba bantu, ngokwenene, balele. Ngamanye amaxesha ukubizwa ngegama lokulala kakubi. Kusenokwenzeka ukuba kaninzi kwenzeka xa ubuthongo obukhulu bufumaneka. Isigaba sokulala 1, isona esona sithuba esincinane kunazo zonke zokubuthwa, sibonakaliswe ukukhanya okukhanya. Kungenzeka kube lula ukuba iphosakele ngokuvuka. Enyanisweni, uphando lubonisa ukuba xa abantu bebona ukuba besesiteji sokulala 1 kwi- electroencephalogram (i-EEG) , isiqingatha salabo abavuswayo baya kuthetha ukuba abazange balele xa esinye isiqingatha sithetha ukuba. Umoya wokutshintsha kolwazi unokuba negalelo kule mpazamo yokulala.
Ukukhathala (Ukungabi Nokulala)
Ekugqibeleni, abantu abanokulahla bahlala bexhala . Oku kwahluke kulala . Ukukhathala kunokuchazwa kwakhona njengokuziva ukhathele, ukhathala, kunye namandla aphantsi. Unzulu emathanjeni nasemiswini. Ngokwahlukileyo, ukulala okanye ukulala kunesifiso esinamandla sokulala: iinkophelo ziba nzima, kuyimfuneko yokuba uhlale uphapheme, kwaye ulale ngokukhawuleza. I-insomniacs inxinzekile, ingabuthongo. Ngokwahlukileyo, abantu abane-apnea yokulala banokulala ngokugqithiseleyo emini, balala ngokulula kwaye balala ngokukhawuleza. Ngoko ukukhathala kukubonakalisa uphawu oluqhelekileyo ekusilaleni kwaye lunokuba luncedo ukuhlula kwezinye izikhalazo zokulala.
Ukuba ufumana ezinye zeempawu okanye iimpawu zokulala, ungase ufune ukuthetha nothando lokulala. Kunokukwazi ukufumana izizathu ezinobangela . Ngethamsanqa, kukho iindlela zonyango ezifumanekayo, kubandakanya ukulala kweepilisi kunye neyeza zokuziphatha ngokungazinzi.
Imithombo:
Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 5.
Imisebenzi epheleleyo kaWilliam Shakespeare. I-Massachusetts Institute of Technology. Kufumaneka: Oktobha 27, 2013.
Wojnar, M et al . Iingxaki zokulala kunye nokuzibulala kwi-National Comorbidity Survey Replication. "I- Psychiatr Res . 2009 ngoFebruwari; 43 (5): 526-531.