Izizathu Zokuba Awukwazi Ukulala Zibandakanya Ukungabikho Kwe-Insomnia, I-Restless Legs Syndrome

Iimeko Zingakugcina Ebusuku Ngamandla Okuphazamisa Ukulala

Ukuba ufumana ulala ulala ebusuku, ulindele ngokuzeleko ukuba ulale, uyazibuza ngezizathu zokuba ungakwazi ukulala. Oku kuninzi ngenxa yokulala, kodwa kukho ezinye iimeko kunye nezizathu ezinokungalindelekanga ukuchaphazela ukulala kwakho. Fumana izizathu zokuthi kungani ulala ebusuku kwaye ufuna unyango olufanelekileyo.

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Ukungabi Namafutha Okulala

Kukho izizathu ezininzi zokuba ungakwazi ukulala ebusuku, kodwa ukufumanisa ezimbalwa zezi zizathu kunokubonelela ngesikhokelo sonyango. Eyona nto inokubangela ukuba ukwazi ukulala ulula ukulala. Ibinzana elingaqhelekanga libhekiselele ekuziphatheni, imikhwa, kunye nokukhetha okungenza kube nzima ukuba ulale. Ukuba awukwazi ukulala, kungenzeka ngenxa yendawo yakho yokulala , ixesha lokulala lokungaqhelekanga, okanye ezinye izinto ezonakalisa ukulala kwakho. Ngenhlanhla, ezininzi zezinto ezinokubambisana nazo ziyakwazi ukuqwalaselwa xa ziqatshelwa, kunye nokuphucula okukhulu ekusebenzeni kwakho ukulala.

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Ukungabikho

Ukusalalisa kukungakwazi ukuwa okanye ukulala. Ikwachaza ubuthongo obungaqinisekanga kunye nobunzima obuhle. Kungenzeka ngaphezu kwexeshana elifutshane, ngokuqhelekileyo njengesiphumo sokuxineka, kwaye kuthiwa yi -sleepiness acute . Kwakhona ingaba yimeko engapheliyo. Ukungazinzanga kungakhokelela ekubandezelekeni okukhulu, kwaye kwimiba ekhethekileyo ingaba yingozi (njengokwi- sleeping family death ). Ngethamsanqa, kukho iindlela ezininzi zokwenza unyango ezikhoyo, ezibandakanya ukunyanga kwengqondo yokukhubazeka (CBTI).

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I-Syndrome ye-Legs-Restless (RLS)

Kulabo bahluphekileyo abaneemilenze zesifo esingenasiphako (RLS) , iimpawu ezihambelana nayo zichonga kalula. Uninzi lwabantu abane-RLS lubonisa ukuvakalelwa kwintlungu emilenzeni yabo eyenzeka ngokuhlwa, ngokuphindaphindiweyo njengoko balele belele, kwaye bakhululwa ngokunyakaza. Ezi ntshukumo zingaba ngokwaneleyo kangangokuba awukwazi ukulala. Ukuba unxulumene nokuhamba okungalawulwayo kweengalo okanye imilenze, njengokwimeko yesigxina sokunyakaza kwesigxina (PLMS) , kunokukwenza kube nzima ukuba iqabane lakho lokulala lilale. Kukho ezininzi ezinokubangela iziphumo zeRLS , kwaye kukho iindlela ezimbalwa ezinonophelo zonyango.

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Iingxaki zeCycadian Rhythm

Kunokwenzeka ukuba awukwazi ukulala ngenxa yokuba umzimba wakho unqwenela ukulala ngexesha elingafanelekanga. Yiyo imeko kulabo bantu abaneengxaki zengqungquthela ye-circumcadian. Isiqulatho se-circadian sibhekisela kumzekelo wendalo wemisebenzi yomzimba, kubandakanywa nokuqhuba indlala nokulala. Uninzi lwabantu lufuna ukulala ubusuku. Nangona kunjalo, ukuba isigqirha sakho se-circadian sitshintshile kusasa (njengokuba sisifo se-sleep episode syndrome ) okanye sekwephuzile (njengokwimeko yokulila kwesifo sokulala ) umnqweno wokulala uya kutshintsha kwakhona.

Kulabo abanesifo sesifo sokulibazisa, oku kuthetha ukuba unobumba busika kwaye kuya kuba nzima ukuba ulale ngexesha langaphambili. Mhlawumbi ulala embhedeni uvuke iiyure ekuqalekeni kobusuku, kodwa ube nobunzima bokuvuka ekuseni. Le meko ingaphathwa kakuhle nge- melatonin , ibhokisi elikhanyayo (i- phototherapy ), okanye neyonyango yokuziphatha.

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