Ubunzima bokulala Kuxhomekeka kwiNkcazo yokuThengisa, iVangeli
Ndiyi-1 kwakhona. Awukwazi ukulala. Ube uphaphekile ngeeyure. Kanye nje xa ubuthongo bubonakala ekuqondeni kwakho, uhlaselwa ngonya. Uya kusebenza njani kusasa? Kutheni ungakwazi ukulala? Ukuba ufumana nzima ukuwa kwaye uhlale ulele, funda indlela onokukwazi ngayo izinto ezikhokelela ekuphumeni kwakho kwaye ufumane konke okufunayo.
Ziziphi izinto ezikhokelela ekusilaleni? Cinga nge-sleep drive, i-circumcadian isigqi, i-genetics, kunye nezinye izinto ezibangeleyo. Fumana iindlela zokugcina ulala.
Ukulala Kuxhomekeke kwiDrayivu kunye neeRhythms
Kukho izinto ezithile ezisebenzayo ekufuneka zikuncede ukuba ulale ebusuku. Xa ezi zonakaliswe, kunjalo, ziza kuqala ngokukhawuleza zisebenze ngokuchasene nawe kwaye zikhokelela ekusilaleni. Ukuqonda kakuhle indlela oku kwenzeka ngayo, kubalulekile ukuba uqale ucinge ngamaphethini aholele ekuphumeni nokuba kutheni abanye abantu bengakwazi ukulala ebusuku.
Ubuthongo buxhomekeke kwiinkqubo ezimbini ezizimeleyo: i-sleep drive kunye nesigqi se-circadian. Ukulala kwesithuthi ngumnqweno wobuthongo obakha ngokukhawuleza ngexesha lokuvuka. Kulula nje, xa uhlala uphapheme, ngakumbi ufuna ukulala. Oku kucatshangelwa kukuba ngenxa yokuqokelela ngokukhawuleza kweekhemikhali ngaphakathi kwengqondo ebizwa ngokuba yi-adenosine, enye ye-neurotransmitters. Ukulala yithuba lokucima i-adenosine, kwaye xa usuphaphekile iyakhupha kwaye iholele ekubongeni okwandayo.
I-nap ephuculweyo ngexesha eliya kusasaza iikhemikhali kwaye iyanciphisa ukukwazi kwakho ukulala ebusuku.
Enye into eyenza ukuba (kwaye nokuba) ungalala yinto ebizwa ngokuba yingqungquthela ye - circadian . Imizimba yethu iyaphendula kwimizekelo yendalo yelanga yokukhanya kunye nobumnyama, idibanisa iinkqubo ezithile zezinto eziphilayo kwiingqungquthela.
Enye yale nkqubo ilala.
Kukho izinto ezithile ezichaphazela iziqulatho ze-circadian. I-Melatonin yi-hormone enendima ephambili ekulawuleni iipateni zokulala. Ukubonakalisa ekukhanyeni kunempembelelo enamandla kakhulu, nangona kunjalo. Kuthathwe ndawonye, isigqi se-circadian sikhuthaza ixesha lokulala nokuvuka. Ukulala okuzama ukuphikisa iminqweno yethu yemvelo kudla ngokungafezeki. Ngaphezu koko, ukutshintsha ixesha elide ngexesha lokulala kungabonakalisa isifo sokulala somjikelezo we- circadian .
Ziziphi iimeko ezibangela ukuba u-Insomnia?
Ukusalalisa kuchazwa njengobunzima bokulala, ukulala, okanye ukulala okungaqabuliyo. Oku kwenzekayo kuqondwa kakuhle ngokuqwalasela imodeli yezinto ezenza ukuba umntu abe nokulala. Ngokomzekelo kaDkt. Arthur Spielman, kubonakala ngathi kukho ezintathu iingcamango, zishwankathelwe njengezinto eziphambili, ezishukumisayo kunye nezichukumisayo.
Okokuqala, kubonakala ngathi abanye abantu banomdla wokulala. Umda wokuphucula ukulahla kuya kuhluka kumntu ngamnye. Yikholwa okanye akunjalo, kukho abantu abanqabile okanye abangazange bahlakulele ingxaki yokulala ebusuku. Ngakolunye uhlangothi, abanye abantu banokungabi nongxaki kwaye banqwenela ukulala.
Oku kubhekisela kwimimandla yezofuzo (ukusalalisa kudla rhoqo kwiintsapho), ubudala, isondo (ngokuphindaphindiweyo kwabasetyhini), ukusetyenziswa kweziyobisi kunye nezinye izimo zonyango nezengqondo.
Ukungazinzanga kungabonwa ngokuba yinkomba yokwazisa okwandisiweyo. Oku kuhambelana nesistim se-nervousity, esinoxanduva lokuthiwa "ukulwa okanye ukuphendula". Abanye abantu banokuba nomsindo onyanisekileyo onentsingiselo, oku kuthetha ukuba bathabathelwa ukuphendula kwisongelo sangaphandle. Lo mqondiso ungakugcina uphapheme emini - kodwa uhlala ungaphazamiseki ebusuku. Abanye baye bachaza oku "bakhathele kodwa banamathele".
Nangona unokuba nobunzima bokulala, kufuneka kuqhutywe.
Ezi zizathu zibizwa ngokuba yizinto ezikhuselayo. Ukungazinzanga kungase kwenzeke ngokukhawuleza kwaye kube nokuxinwa kokubambisa, inkomishi yekhofi, okanye indawo yokulala engenakukhathazeka. Phantse iipesenti ezingama-25 zabantu abakwazi ukuchonga ukuqala kokulala kwabo. Ukuba awuzange uhlangabezane ne-trigger, ke, unokuqhubeka ulala ngaphandle kobunzima. Endaweni yoko, ufumanisa kwimiphunga yobunzima obunzima . Ekuhambeni kwexesha, oku kunokusombulula. Kodwa ngamanye amaxesha akwenzi.
Iimpawu zokugqibela eziguqula ubunzima bokudlula ebuthongweni obungapheliyo zizinto zokukhawulela. Le yimiba eqhubekayo yobunzima bokulala. Oku kuya kuqondwa kakuhle ngokuqwalasela umzekelo.
Makhe sicinge ukuba ulala iindidi ezimbalwa phakathi kobusuku, into eqhelekileyo yokulala. Uyabona ukuba udinga iiyure ezili-8 zokulala kwaye ulala uphakamise ukukhawuleza kweli xesha. Unquma ukuqala ukuya kulala 2 iiyure ngaphambi kokuhlawula. Oku kunceda abanye, kodwa ngoku ukuba ulala embhedeni kusasa kukuthatha ixesha elithile lokulala. Njengoko ulala ubusuku obuninzi, ukukhungatheka kwakho kwanda kwaye uyanqanda ukulala kwakho kokuqala.
Kukho iintlobo ezikhethiweyo zokubangela ukulala kwakho. Abanye abantu bakhetha ukunciphisa imisebenzi yabo yemini ngenxa yokulala. Oku kuphepha kunokunciphisa umsebenzi wakho womzimba. Ekubeni ungeyisebenzisi, usenokungakhathali kwaye ungakwazi ukulala. Unokuqala ukusebenza kwikhompyutheni yakho ebhedini ukuze wenze ixesha lakho lide livuke. Ukukhanya kwikhompyutheni yakho kunye nomsebenzi kungangonakalisa amandla akho okulala. Ukongezelela, unokuqala ukulala ngelo suku ukuze ulale, kwaye oku kunokunciphisa ukulala kwakho kwegesi kunye nokukwazi ukulala ebusuku. Yonke into echaziweyo, ukuqhubela phambili izinto eziza kukunyanzela ukulwa nebala.
Indlela Yokugcina Ukulala
Ngoku ukuba uqonda izinto ezinokukukhokelela ekubeni unzima ukulala ebusuku, ngokuqinisekileyo uyazibuza ukuba uza kulala njani. Ngokubanzi, unokulandela le miyalelo elula:
- Yakha i-sleep sleep drive yakho ngokusebenzisa umqobo wokulala.
Sebenza ukuze uzenze ukhathele ngokunciphisa ixesha lakho ekulala kunye nomqobo wokulala . Gwema i-naps enganciphisa amandla akho okulala ebusuku. Musa ukulala ngexesha elihlukeneyo . Ukuba ufumanisa ukuba awukwazi ukulala, ungazivumeli uvuke ixesha elide ebhedini, kodwa gcina ulawulo lokuvuselela . Ezi zongenelelo zingakwandisa umgangatho wobuthongo bakho.
- Hlonipha i-circadian isigqi, kwaye ulale ngexesha elifanelekileyo kuwe.
Qaphela ukuba ixesha lakho lokulala lifunwa ngumzimba wakho. Ukuba u-night owl, musa ukulala kusasa kwaye uhlale uphapheme. Ukuba uvuka kusasa, vumela ixesha lokulala ngokwaneleyo ngokulala ngexesha elide. Kukho iindlela zokulungisa ixesha lokulala kwakho, kodwa qalisa ngokulala xa umzimba wakho unqwenela.
- Gwema izinto ezibangelwa ukubola.
Ukuba unako ukufumanisa iimbangela zokulala kwakho, yenza okusemandleni akho ukuphepha ezi zinto. Qala ngokuphelisa i- caffeine , ngakumbi emva kwemini. Cinga ngezinye iindlela onokuyonakalisa ukulala kwakho . Musa ukulibala malunga nokuphathwa kweengxaki zokulala , njengoko ezi zinokubangela ukuba kunzima ukuwa okanye ukulala.
- Kwabo abanesifo esingapheliyo, bafune uncedo lobuchwepheshe.
Ekugqibeleni, ukuba unesifo esingapheliyo, uhlala ngaphezu kweenyanga ezintathu, unokufuna uncedo lochwepheshe. Xa ukulala kuqhubeka ixesha elide, kuyimfuneko ukuphinda ulandelelaniswe nezinye iindlela zokungenelela. Ukulala iipilisi kunokunceda ngexesha elifutshane, kodwa ezinye iindlela zonyango zikhethwa ukulala okungapheliyo. Kunokuba luncedo kakhulu ukujongana neenkolelo, iingcamango, kunye neemvakalelo ezijikeleze ukulala kwakho ngonyango obizwa ngokuthi unyango lokuziphatha .
Ukuba unokugula, qalisa ngokuqwalasela izinto ezibangela ubunzima bakho. Emva koko uthetha nogqirha wakho kwaye ukuba kufanelekile ukucela ukuthunyelwa kwingcali yokulala .
Imithombo:
Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." I-ExpertConsult , umxholo we-5, ngo-2011.
Spielman AJ et al . "Imbono yokuziphatha ngokungazinzi ukugula." I-Psychiatr Clinic North Am. 1987; 10 (4): 541-553.