Kukho inkolelo yokuba abantu abadala bafuna ukulala okungaphantsi. Oku akunjalo. Bonke abantu abadala bafuna phakathi kweeyure ezisixhenxe kunye neyesithoba zokulala ubusuku bonke. Njengoko sikhula, kunzima ngakumbi ukulala ubusuku obuhle . Oko akuthethi ukuba asisadingeki esixhenxe ukuya kwiiyure ezisi-9. Enye yemingeni ekuguga ngokusemgangathweni kukukhathaza ukulala ngokubambisa ukuqinisekisa ukuba sifumana ukuphumla ngokwaneleyo kwimpilo enhle.
Ukuguquka koButhongo kubantu abadala
Ngenxa yezizathu ezininzi, abantu abadala bafumana ubunzima bokulala baze bahlale belele. Njengoko sikhula, singabona ezinye zezi zinto zilandelayo:
- Ukuthatha ixesha elide ukulala
- Ukulala kunzulu
- Ukuvuswa kathathu okanye kane ngebusuku
- Ukuhamba rhoqo ebusuku
- Ukulala akukona ukubuyisela okanye ukwanelisa
- Ukuthambekela kokulala ngexesha lokuhlwa kunye nokuvuka ekuseni
Kutheni abantu abadala abakhulileyo belele phantsi
Njengoko sikhula, imizimba yethu iyatshintsha. Ezi zinguqu zithinta ubude kunye nomgangatho wobuthongo bethu. Ngokuxhomekeke kwimeko yakho, enye yezi zinto zingenza isicelo:
- IiHormones: Njengoko sikhulile , imizimba yethu iyayigcina i-hormone ebalulekileyo yobomi obuncinane: i-melatonin kunye ne-hormone yokukhula.
- I-Melatonin ibalulekile kuba utshintsho kwizinga le hormone lilawula umjikelezo wethu wobuthongo . Nge- melatonin encinane , abantu abadala asebekhulile baziva belele ebusika kwaye bavuka ekuseni. Kananjalo banokuba neengxaki ezininzi zokulala.
- I-hormone yokukhula yinto eyenza abantwana balele ngokukhulu. Njengoko sikhula, umzimba wethu ufihla ngaphantsi kwe hormone kwaye ubuthongo obunzima bunzima.
- Ukunqumla komnxeba kubangela ukuba utshintsho olukhulu lwe-hormone kubafazi, ngezinye izikhathi lubangele ukukhupha ebusuku kunye nezinye iimpawu eziphazamisa ubuthongo.
- Izimo zeMpilo: Iimeko zeMpilo zingaphazamisa ubuthongo. Njengoko sikhula, sinokukwazi ukuhlakulela isifo esingapheliyo. Ezi zigulo zenza ukuba utshintsho emzimbeni wethu luphazamise ukulala okuqhelekileyo. Ngokulawula imeko yakho yempilo kakuhle, unokunciphisa esi siphumo. Umzekelo wendlela ezinye izifo eziphazamisa ngayo ubuthongo zi:
- Ezinye izimo zempilo (njenge-arthritis) zenza intlungu, eyenza kunzima ukulala.
- Ezinye iimeko (njengesifo sikashukela okanye i- prostate ekhulisiweyo ) kunokubangela ukuba usebenzise indlu yokuhlambela rhoqo ebusuku, ephazamisa ubuthongo obukhulu.
- Isifo senhliziyo , uxinzelelo lwegazi oluphezulu kunye nezinye iimeko ze-cardiovasculars zingenza uvuke ngokukhawuleza ngenxa yobunzima bokuphefumula okanye utshintsho kwizinga lentliziyo.
- Isifo se-Parkinson, isifo se-Alzheimer, kunye nezifo zengqondo zingabangela ukuxhalabisa okuphazamisa ubuthongo.
- Indlela yokuphila iinguqu: Njengoko sikhula, imihla ngemihla iinguqu zethu zitshintsha. Ezi zinguqu zinokuchaphazela ukulala kwethu. Ngokunyusa umzimba kunye nesikhathi esichitha ngaphandle kunye nokunciphisa ukulala, uya kuphucula ubude kunye nomgangatho wobuthongo bakho:
- Indlela yokuphila iguquka Abantu abadala bakuthola umzimba omncinci. Qiniseka ukuba uthethe ugqirha wakho kwaye ufumane umthamo osebenzayo wemihla ngemihla.
- Ukukhanya kwelanga: Ilanga liyakusiza umzimba wakho ukuvelisa i-melatonin, elawula umjikelezo wakho wokulala . Zama ukufumana ubuncinane iiyure ezimbini zokubonakalisa ukukhanya okukhanyayo ngalunye suku. Ukuba kunzima ukuba uphume ngaphandle, cinga ukusebenzisa ukukhanya okubonakalayo ngaphakathi.
- Ukuxhamla: Nangona ukulalisa kunokuba kuhle, ukuba ulala ngaphezu kwemizuzu engama-20 ngosuku, unokuphazamisa ukulala kwakho.
- Utywala, i-cafeine, kunye ne-nicotine: Ezi zintathu ziza kuphazamisa ubuthongo bakho. Ukuba unenkathazo, nqunqa uze uqiniseke ukuba ungayisebenzisi nayiphi na yalezi zingangeeyure ezintathu zokulala.
- Imithi: Njengoko sikhula, kunokwenzeka ukuba sithatha imithi enye okanye ngaphezulu. Ezi zonyango zihlala ziphazamise ubuthongo. Ugqirha wakho unokukwazi ukutshintsha amayeza akho kwizinto ezingabangela ukuba ulale, okanye utshintshe ixesha losuku uthatha loo mayeza. Ezinye iilwimi eziqhelekileyo eziyaziwayo ukuba ziphazamise ubuthongo ziquka imishanguzo ephezulu yegazi , i-anti-depressants, i-steroids, i-decongestants, kunye ne-bronchodilators.
Yintoni enokuyenza ngokuphucula ukulala kwakho?
Iindaba ezilungileyo kukuba unokukwazi ukuphucula kakhulu ubuthongo bakho ngokuchonga isizathu esenzayo kwaye wenze utshintsho. Ukuba ukungabikho kokulala kungenxa yokugula okanye unyango, xela ugqirha malunga nokuba unokuguqula iyeza okanye ixesha losuku othabatha ngalo. Landela iingcebiso zokulala ezi ngasentla uze uqiniseke ukuba usebenzise umzimba kunye nosuku zonke.
Ukuba ubuthongo bakho abuphuculanga, unokufumana ingxaki yokulala. Iimeko zempilo ezithintela umntu ukuba alele okanye ahlale elele zibandakanya ukulala ne-sleep apnea nokulala. Ugqirha unokukunceda ukuphatha le miqathango.
Ezantsi: Zama ukwenza utshintsho kwimilinganiselo yakho yokulala nokuziphatha. Ukuba oko akuncedi, xela ugqirha wakho. Nantoni na oyenzayo, ungamkeli ukhathala njengenxalenye yokukhula.
Imithombo:
> AmaZiko eNational Health. Ukulala nokuguga. Ngokulala. I-Clinical Mayo. UkuShwala kweMpilo ePhakamileyo.