Indlela yokuphila kunye noTshintsho lwezeMpilo kunokuNqanda umgangatho wokulala
Ukuthatha umhlala-phantsi kufuneka ukuba lixesha legolide lobomi xa umsebenzi uphelelwe bucala kwaye ixesha lokuzonwabisa lizaliswa ngamaxesha okuzonwabisa. Nangona kunjalo, kuninzi, iingxaki zempilo zingonakalisa kakhulu umgangatho wobomi kule minyaka yokugqibela. Ngokukodwa, umhlala-phantsi unokungcolisa ubuthongo kunye nokudibanisa nezinto ezikhokelela ekukhuleni kanzima nokulala .
Fumana indlela umhlala-phantsi ongonakalisa ngayo ubuthongo kwaye ugweme iingcingo ezithinta abaninzi abahlala phantsi.
Umsebenzi uphela, kuqaliswa indlela entsha yokuphila
Abantu abaninzi banqwenela ukuphela kobomi bokusebenza. Umhlala phantsi ugubha njengethuba elowo wonke umntu osebenza kuyo. Kwezinye iimeko, nangona kunjalo, utshintsho oluhambelana nokuthatha umhlalaphantsi lunokuba yingxaki, ngokukodwa ukuphazamiseka kokulala.
Ngethuba leminyaka yokusebenza, abaninzi abantu banamathela kwishedyuli rhoqo. Iwashi ye-alamu ikhuthaza ixesha layo elihambelanayo ukuze ifike ukusebenza ngexesha. Nangona abanye abantu basebenza ngokunyuka kweendabuko zenkcubeko, abaninzi banamathele ukuqhubeka ngokuqhubekayo ngoMsombuluko ukuya ngoLwesihlanu. Eli xesha elifanelekileyo liyakunceda ukuqinisa iindlela zokulala zokulala, kuquka ukuhambelana nokuzilalisa, nokunciphisa ithuba lokuphula ukulala.
Emva kokuthatha umhlala-phantsi, iwashi le-alamu linokucinywa ngokusisigxina. Kunoko, unokwenza isigqibo sokuvusa ngokwemvelo kwaye ngokukhawuleza.
Oku kungenisa ukuhluka kwexesha lokulala. Esikhundleni sokuvuka ngokukhawuleza ngexesha elifanayo, unokuhlala ulala embhedeni ekuseni. Ukuvusa kunceda ekuphuculeni umgangatho wobuthongo, kwaye xa kulibaziseka ngokulala, ukukwazi ukulala ebusuku kuya kuphazamiseka.
Abantu abaninzi asebekhulile bayaqaphela ukuba izinga labo lokulala liyancipha.
Kuba nzima ukulala. Kukho ukuvuswa ngokuphindaphindiweyo ebusuku. Kusasa kusasa ukuvuswa kungavumelekanga kwaye kukhokelela ekubandezelekeni. Enyanisweni, abantu abaneminyaka engaphezu kweminyaka engama-65 bafuna ukulala okungaphantsi, bahlala befuna iiyure eziyi-7 ukuya kwezi-8 zokulala. Isihlandlo esongezelelweyo esichithwa ebhedini sinokubangela ukulala. Kukho nezinye iimbangela zokunciphisa izinga lokulala.
Nangona phakathi kwempilo, utshintsho kwimisebenzi yemini lunokuchaphazela ukulala ebusuku. Indlela yokuphila engapheliyo, ngokungabikho komzimba okanye kwintlalo engaphantsi, inokunciphisa izinga lokulala. Ukunyuka kwamaxesha omnxeba kunokuchaphazela ukulala ebusuku. Ukulinganiselwa ekusebenziseni umzimba kunokunciphisa izinga lokulala. Ukusetyenziswa kakubi kotywala okanye imishanguzo kunokunyusa ukulala.
Ukuxinezeleka , okuqhelekileyo kubantu abadala kubangelwa izizathu ezahlukeneyo, kunokuvusa ukuvuswa kwangaphambili kusasa. Uxinzelelo lwezezimali lunokubangela ukuba uxhalabele kwaye oku kungabangela ukonakala ngakumbi. Ukungaphumeleli kwimpilo okanye ukufa kwabantu abathandekayo kunokubangela uxinzelelo olufanayo.
Ukuhlupheka Kwabakho Ngenxa Yezinye Iimeko
Ngelishwa, ezinye iimeko zokulala zihlala zihlala ziguga. Ukuvuthwa kwe-apnea yokuvuthwa kungavusa ukuvuswa kwebusuku. Inxulumene nokugubha, ukulala emini, ukuvuka, ukubola, kunye namazinyo okugaya.
Xa kushiywe kungakhange kulandelwe, kunokunyusa ingcinezelo yomshukela, isifo sikashukela, kwaye kwandiswe ingozi yokuhlaselwa kwintliziyo, ukuphazamiseka komzimba kunye nokugula komqondo.
Kukhona ezinye iingxaki zokulala ezikhulayo kwimpilo. Iimilenze zesifo esingenasiphako kunye neentlungu zomlenze zenzeka ngokuphindaphindiweyo phakathi kwabantu abadala, eziphazamise ukukwazi ukulala. Ingxaki yokuziphatha ye-REM ingakhokelela ekuziphatheni kokuziphatha okuphuphayo. Ukuphazamiseka kwesigaba se-sleep-up siphumelele kubonakala ngaphezulu kubantu abadala. Oku kunokukhokelela ekubeni ulele ebuthongweni ebusuku kwaye uvuselele iiyure ezimbalwa kakhulu.
Kukho abanye abanegalelo kunye nabo. Ubuhlungu obungapheliyo bunokuchaphazela umgangatho wobuthongo.
Iimeko ezininzi zonyango ezingabonakaliyo - ezivela kwintliziyo ye-Parkinson isifo sokubetha - esenzeke ngakumbi phakathi kwabantu abadala, nayo inokuchaphazela umgangatho wobuthongo.
Ezinye zeenguqu ezenzeka kumhlalaphantsi zingaqala ukuphazamisa ukukwazi ukulala kakuhle. Ngaphezu koko, ezi ntlobo ezahlukeneyo zokulala kunye nezinye izimo zonyango kwakunye nokusetyenziswa kwamachiza athile kungathatha ukuthatha.
Ukuba uqala ukulwa nokulala ngexesha lokuthatha umhlalaphantsi, zama ukulungisa ixesha lakho lokuvuka uze ufumane imizuzu eyi-15 ukuya kwe-30 yelanga ekuvukeni. Zama ukusebenza ngexesha lomini kunye nomda wokunciphisa umlenze, ingakumbi ukuba unokulala ebusuku. Yiya kulala xa uziva ulele, unomgomo weeyure eziyi-7 ukuya kwii-8 zokulala ubusuku busuku. Gwema ukuchitha ixesha elongezelelweyo ebhedini njengoko oku kuya kuphazamisa umgangatho wobuthongo.
ILizwi
Ukuba iingxaki zakho ziqhubeka, cinga ukuthetha neengcali zokulala zobungqina obuqinisekisiweyo bebhodi ukwenzela ukuba uphononongo olongezelelweyo kunye nonyango. Kwezinye iimeko, unyango lokuziphatha ngokungazinzi (CBTI) lunokuba luncedo ukufundisa izakhono ezinokuphucula ubuthongo. Ngokuqhelekileyo isifundo sokulala singabaluleki ukuba sibone ukulala kwe-apnea kunye nezinye iimeko ezinokubangela ukulala.
Ukuthatha umhlala-phantsi ngokwenene kunokuba yiminyaka yegolide yokuphila-kodwa kuphela xa uhlala ubusuku obuhle bokulala ebusuku.
> Umthombo:
> Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." I-ExpertConsult , i-6th edition, 20176.