Ingxelo elula Ingabonakalisa ukuphazamiseka kokulala kunye nobutyebi bokulala
Ukuba uvavanywa ngongcali yokulala, unokuncoma ukuba urekhode iipatheni zakho zokulala ngelogi yokulala okanye idayari yokulala. Kodwa ingakanani imbobo yokulala esetyenziselwa ukuxilonga iingxaki zokulala? Funda indlela yokusebenzisa i-template yogulo lokulala ukuxilonga ukulala, ukuqaphela imiphumo ebuthongo yokulala, kwaye ude uqaphele iziphazamiso zengqungquthela ye-circadian.
Yintoni i-Log Log okanye i-Diary Sleep?
Iphepha lokulala okanye idayari yokulala yiphepha okanye irekhodi yekhompyutheni esetyenziselwa ukulandelela iipatheni zokulala ngexesha elide.
Nangona kukho utshintsho oluthile, amaninzi amaninzi okulala alandela ifomathi efanayo. Kukho ulwazi oluyisiseko olufunekayo ukurekhoda ngexesha lokulala, nokuba ulala ebusuku okanye emini. Oku kungaquka oku kulandelayo:
- Umhla
- Ixesha oya kulala
- Ixesha eliqikelelwayo lithatha ukuba ulale
- Zingaphi izihlandlo ozivusayo ngexesha lokulala
- Kude kube nini uhlala uphapheme
- Liliphi ixesha ovuke ngalo
- Enoba uziva uphumle ekuseni
- Ukuhlwaya kwemini (ixesha losuku, ubude bomnxeba)
Ugqirha wakho unokunika itafile kunye neebhokisi ozizalisayo kwiqela ngalinye. Enye enye i-graph emele iiyure eziyi-24 zemihla ngemihla, kwaye uya kuthunjwa ngexesha lokulala.
Uluhlu lokulala lusetyenziswa njani?
Ngokubanzi, igogi lokulala liya kugcinwa iiveki ezimbalwa kunye neenyanga. Kuthethwa ukuseka ingxelo efanelekileyo yeepatheni zakho zokulala. Le ngcaciso iluncedo kwizizathu ezibini. Okokuqala, kuya kwenza ukuba uqaphele ngakumbi indlela yakho yokulala.
Unokuqonda ngokukhawuleza ukuba awulambile ngokwaneleyo, okanye ukuba ubuthongo bakho buqhekeke kakhulu, kunye nezihlandlo ezimfutshane zokulala zihlakazekile imini nobusuku.
Okwesibini, irekhodi iya kubaluleka ekuphononongweni kokuphazamiseka kokuphazamiseka kokugula kunye nesicatshulwa esibalulekileyo sokuba ugqirha wakho wokulala uhlaziywe.
Ulwazi luya kunika ulwazi ngenjongo malunga neendlela zakho zokulala. Ngako oko, kubaluleke kakhulu ukunyaniseka ngokupheleleyo kwaye okuchanekileyo njengoko oku kuza kunika ulwazi olubalulekileyo kunceda ukuseka ukuxilongwa okufanelekileyo.
Iimilo zokulala ziyakwazi ukujonga ezinye izifo zokulala
Ekugqibeleni umxholo wokulala unokuba luncedo ukufumana iingxaki ezithile zokulala . Ngokuqhelekileyo lisetyenziswe kubantu abakhalaza ngokulala ngokugqithiseleyo . Umxholo wokulala ungakunceda ukuqaphela ukulala. Ingatyalela ingqalelo kwimikhwa engaphumeleli yokulala , ingakumbi ukuhluleka ukuhlanganisa ubuthongo.
Ngokuqhelekileyo, abantu abadala kufuneka bafumane bonke babo ubuthongo ngexesha elide lokulala ngexesha lokulala ebusuku. Ukulala ngokugqithiseleyo okanye ukulala okuhlukeneyo kunye namaxesha okuvuka kuya kuphazamisa isigqi somzimba. Isingqungquthela se-circadian sinokungaqhelekanga kwabanye abantu, kubangelwa ukuba umnqweno wokulala okanye ukulibaziseka ukulala okanye ukulibaziseka isifo se-sleep syndrome. Xa uqwalasela ngokucophelela indlela olala ngayo, kunokucaca ukuba unobandezelo bokulala kwaye ungafumani ukulala ngokwaneleyo ukuhlangabezana neemfuno zakho .
Kwiimeko ezininzi, iimbogi zokulala zingaba zixhobo ezingabizi ukugcina ngokucophelela imigaqo yokulala ngexesha elide.
Esi sixhobo esiluncedo sinokuba yinto nje ukuchonga izizathu ezibangela ubunzima bakho bokulala.
> Umthombo:
> Peters BR. I- Treatment of Conduct Practice (CBTI) Inkqubo yokulala yeDayari . " I-Pulmonary and Sleep Associates yaseMarin.