Ukuba ungumhlobo womntu ofuna ukugqiba ukuthula ukuze ulale ubusuku obuhle, vala le tab. Akukho mfuneko yokufunda ngokuqhubekayo. Nangona kunjalo, ukuba ufumanisa ukuba inkolelo encinci - inkunkuma yerhasi ngaphandle, inja ekhwazayo, iqabane elincincileyo-umnxeba wokuqwalasela, ngoko unokufuna ukujonga kwiintlobo zomsindo omhlophe.
Iinzuzo zobusuku obukhulu bokulala
Akukho nto ingcono kunokuvuka emva kobusuku obukhulu bokulala, uziziva uhlaziyekile kwaye ukulungele ukujongana nomhla.
Kukho iintlobo ezininzi zokulala ubusuku obuhle ngaphezu kokuziva uvuselelwe kusasa ekuseni: kunokugcina intliziyo yakho iphilile, kuncede unciphise uxinzelelo kwaye ugcine uxinzelelo.
Usenokuba uqaphele ukuba ukulala ubusuku obuhle kuya kuba nzima ukufezekisa njengoko ukhula. Ngokwe-US National Institutes of Health, abadala asebekhulile abangalali kakuhle ebusuku banokuba neengxaki ngeememori kunye neengqalelo kwaye basengozini enkulu yokuwa kwebusuku.
Ukulala ixesha - oko kukuthi, ubuninzi bakho ubuthongo ubusuku bonke - sele budibaniswe nokuphila ixesha elide. Ukulala ubusuku obuncedo kunokuba yimizuzu engama- 7 kuya kwezi-8 ubude. Kwizifundo ezinkulu ze-epidemiology, abo bafumana iiyure ezimbalwa zokulala (ngaphantsi kwe-6) okanye ngaphezulu (ngaphezulu kweeyure ezingama-9) baye baboniswa ukuba bangengozini enkulu yokufa ngexesha lokufunda.
Kutheni ufuna i-White Mouse Machine?
Ukuba unenkathazo yokulala okanye uvuseleleke ngokukhawuleza ebusuku, abaninzi bezobuchwepheshe bathe bathumele ukuzama isimo somsindo okanye umatshini womsindo omhlophe.
Encwadini ethi "Say Good Night to Insomnia," umphenyi wokulala ngongqungquthela uGregg Jacobs uthi ezi zixhobo zisebenza ngezindlela ezimbini: ngokuthintela izandi eziphazamisayo nangokuvelisa izandi eziphazamisayo ezikhuphayo kunye nokunceda ukulala.
"Ndiyinyaniso yokwenene [yomsindo omhlophe]," kusho umfoli-mandla uDavid Neubauer, umlawuli onxulumene neziko likaJohn Hopkins Hospital Hospital Disorders Centre.
Nangona ubuninzi bobubungqina obubonisa ukuba olu matshini lunceda abantu balele ubuthongo, siyazi ukuba banikezela 'uhlobo lwecocoon' oluthuthuzela kakhulu. Ubunzima bokulala bugxininise ngakumbi kwizandi ezincinane, ezinokuphazamisa ukulala kwazo. "
Kwingxelo yeeNgxelo zabathengi be-2008 yabangama-2,021 abalala ngxaki, iimashishini ezivakalayo zafunyanwa zisebenza ngokubanzi kunye namayeza ekufumaneni abantu ukuba balele.
Fumana iMashishini yoMsindo
Imashishini yomsindo iyatholakala kwaye ingahlawuleki, kodwa ngaphambi kokuya kwisikhululo sebhokisi esiseduze, funda ukuba yeyiphi indlela yomshishini wengxolo okulungileyo kuwe.
Umsindo womsindo weNgcaciso
Ingxolo emhlophe xa amaza omsindo weembalo ezininzi zidibaniswa, ukwenza isandi esifana nexesha eliqhubekayo lomoya elidala xa livuthela umoya. Umatshini wezandi omhlophe unakho ukuvelisa isandi sabo esimhlophe okanye uyidlale kwakhona kwi-loop, engummiselo ongapheliyo wokuphindaphinda.
Uphando lubonise ukuba ingxolo emhlophe inokunceda izigulane zilale ngohlobo lwezandi ezenzeka kwisibhedlele seCandelo loLondolozo oluPhezulu ngokuncedisa ukukhusela ingxolo enzulu.
Ukulahleka kokulala kwi-ICU kuye kugxininiswa kwiphando elithile kuba ukubuyiswa kwesigulane kunokuchaphazeleka kakubi ngenxa yokuntula kokulala . Kwisifundo sombhobho esithile sokulala, ingxolo ye-ICU ibhalwe kwi-sound system ngenkathi izifundo zizama ukulala. Inani lokuvuswa liye linciphisa kakhulu xa ingxolo emhlophe yongezwa.
Ingxolo emhlophe ikhuthazwa ukuba kuncede abantu abane- tinnitus , okanye bekhala okanye bathengise indlebe, imeko edla ngokuchaphazela abantu abadala. I-Tinnit ivame ukubonakala ebusuku ngoba kukho izandi ezincintisanayo zokuphazamisa umntu kulo. Ingxolo egciniweyo inokukunceda ukugcoba ukukhala.
Uhlobo Lwezandi Zomculo
Abantu abaninzi bafumana izandi zendalo njengemvula kunye namaza olwandle aphumayo kunomsindo omhlophe. Ukuphindaphinda, isandi esivumelanayo kulula ukuba ingqondo ingayithobeli. Oku kungenakunyani ukuba uomatshini obonisa imisindo ye-ocean kunye neefowuni ezihamba phakathi okanye iifowuni, umzekelo.
Vala iTV
Abanye abantu bakhetha ukulala neTV okanye i-rediyo edlala ngemuva, kodwa kungcono ukuyivala. Nangona unokuba ujwayele ukulala neTV okanye umculo odlala ngasemva, inxalenye yengqondo yakho isaqhubeka ingqalelo, engaphazamisa ubuthongo.
Ukongezelela, ukukhanya okwesibhakabhaka okuphuma kumabonakude nakwezinye iindlela ze-electronics ezikhupha amanqanaba e-melatonin, yiyo i-hormone elawula umjikelezo wokulala. Gwema ukubukela iTV kunye nokukhangela izikrini ezikhanyayo 2 ukuya kwiiyure ezintathu ngaphambi kokulala.
Nini ukufuna Usizo lwangaphandle
U-Neubauer uthi akukho bungqina bokuxhomekeka okanye ukuhoxiswa xa i-machine engxolo ingekho. Uthelekisa ukusebenzisa kwabo ukwenza nayiphi na enye inguqu kwimimandla yakho yokulala, njengokufumana umatshini ongcono, ukunciphisa iqondo lokushisa okanye ukucima izibane.
Nangona kuyi nyaniso ukuba umgangatho wobuthongo ukhula ngokugqithiseleyo kunye nobudala , ukuphazamiseka kokulala kubantu abadala kudla ngokuba ngenxa yezinye iingxaki zempilo, njengeengqondo okanye izifo zepulmari, iintlungu ezingapheliyo okanye iingxaki zengqondo ezifana nokudandatheka. Utshintsho olunexesha elidala kwisigqi se-circadian , umjikelezo we-biological day, ungasolwa.
Ukuba uzame ukwakha imikhuba emihle yokulala ngokunciphisa i-caffeine kwaye ube nexesha lokulala rhoqo kwaye akwanele, kuthetha nomboneleli wakho wezempilo. Bayafuna ukulawula ukulala kwe-apnea , okungekho iimpawu ezifanayo zokulala, okanye ubunzima bokulala, njengobunzima.
Imithombo:
Hublin C, Partinen M, Koskenvuo M, Kaprij J. "Ingozi yokuzimela nokufa kweempawu ezinxulumene nokulala-nto: i-genetic epidemiologic study in a group twin group based". 2011 Julayi 1; 34 (7): 957-64.
I-Stanchina ML, u-Abu-Hijleh M, i-Chaudhry BK, uCarlisle CC, i-Millman RP "Impembelelo yengxolo emhlophe yokulala kwizifundo ezivelele kwingxolo ye-ICU" . 2005 Sep; 6 (5): 423-8.
Tinnitus. I-Medline Plus Iinkcukacha Zolwazi Zoluntu .. http://www.nlm.nih.gov/medlineplus/ency/article/003043.htm
http://www.health.harvard.edu/staying-healthy/blue-light-a-dark-side