Ukuqhaqhaza kungahle kuphuculwe ngoTywala yokuLawulwa koLuthongo
Ukuba uke wakhupha phakathi kobusuku, uye wafumana imeko ephazamisayo eyaziwa ngokuthi "ukuvuka emva kokulala," eyaziwa ngokugqithisileyo kwi-WASO.
Fumana iinyani malunga ne-WASO, impembelelo yayo kumgangatho wobuthongo kunye nabantu abanokuchaphazela ngoku kuhlaziywa kwengxaki yezempilo.
Indlela Abaphandi basebenzisa ngayo i-WASO kwiZifundo zokulala
Abaphandi bezonyango kunye neekliniki zokulala zihlala zisebenzisa i-WASO kwizifundo zokulala ukuze zichaze inani lemfundo yokuvavanya ixesha liye laphaphama emva kokuqala ukulala kwaye ngaphambi kokuba bavuke kakuhle.
Umzekelo, umntu uya kulala ngo-11: 30 ntambama kwaye ngokukhawuleza akhuphe ukulala ngehora lesi-2: 30 ekuseni aze ahlale ephaphekile de kube ngu-3: 45 ekuseni.
Mhlawumbi umntu wamvusa ukuba asebenzise indlu yokuhlambela kodwa akakwazi ukulala kwakhona emva kokugqiba, okanye mhlawumbi wavuka ngenxa yokuba wayeshushu okanye exhalabileyo ngeziganeko ezadlulayo ngosuku okanye ngaphambili ukuba ulindele ukutshintshela olulandelayo. Emva kokuvusa phakathi kobusuku, umntu ekugqibeleni uyawa elele aze avuke ngokufanelekileyo ngo-6: 30 ekuseni ukuze aqale imini.
Ukuba oku kwenzekile ngexesha lokufunda isifundo sokulala, loo mntu wayexelelwe ukuba i-WASO yakhe yayingu-1 iiyure kunye nemizuzu eyi-15 ngalobo busuku obuthile.
Ngenxa yokuba wavuka phakathi kobusuku, ekugqibeleni wayefumana iiyure ezintlanu kunye nemizuzu engama-45 yokulala. Oku kungaphantsi kwe-National Sleep Foundation isincomo sokuba abadala phakathi kweminyaka engama-26 no-64 bafumana iiyure ezisixhenxe ukuya kwezi-9 zokulala ubusuku bonke.
Njengomphumo umntu ohlala ixesha elingaphezulu kweyure ngexesha lobusuku akanakuziva enamandla kwaye ahlaziye ekuvukeni kokulungileyo kodwa ukhathele kwaye ucebile.
Yiyiphi abantu abanokuthi bafumane i-WASO?
Abantu abanobunzima bokuhlala belele kakhulu banokufumana i-WASO. Laba bantu bangabandezeleka ngenxa yokuphazamiseka kokulala njengokufana ne- sleep apnea okanye ukungazinzi okanye izifo zonyango ezifana nesifo esingenasifo somzimba, isifo se-arthritis, okanye isifo senhliziyo.
Abasetyhini abavusayo ngobusuku banokuba neenguqu ze-hormonal ezibangelwa ukukhulelwa okanye ukuyeka umyeni.
Abanye abavusayo ebusuku ba nobunzima bokulala ubusuku ngaphandle kokuya kwindlu yokuhlambela. Abantu abadala baye bafumana le ngxaki, njengaye abantu abaneemeko ezahlukeneyo zonyango. Ukuphulukiswa kwe-apnea yimbangela eqhelekileyo yale nccca . Abantu abajongene nokuxhalaba okanye abajongene nezimo ezixinzelelekileyo ekhaya okanye emsebenzini banokuba nobunzima bokulala ubusuku.
Ukunyanga i-WASO ngeSithintelo sokulala
Ngenxa yokuba i-WASO iphumela ekusebenzeni kakuhle kobuthongo , okanye ixesha elichitha ixesha lokulala lihlukaniswe lixesha elipheleleyo elisetyenziselwe embhedeni, kubalulekile ukulwa nalo mqathango, ukuba kunokwenzeka. Kulabo abanokungazinzi, i-WASO ingahlaziywa ngonyango olubizwa ngokuba ngumqobo wokulala , uhlobo oluthile lolwaphulo lokuziphatha. Oku kunceda ukulandelelanisa ixesha elichithwe ebhedini ukuya kwikhono lokulala, okanye ukulala okufunekayo, okuhlukahluka kunye nobudala.
Izigulane zokungaphazamisi ezisebenzisa umsebenzi wokunciphisa ubuthongo ukuphucula ukulala kwazo. Ngako oko, abazivumeli ukuba bachithe iiyure zokuphonsa kunye nokuguqa. Kunoko, baphuma embhedeni emva kwemizuzu eyi-15 yokuvuka baze baye kwelinye igumbi de baziva bekulungele ukulala kwakhona.
Oku kunceda ukuphucula imeko kunye nokunciphisa uxinzelelo lokulala okanye ukuxhalabisa ngokulala. Ezi zi gulane nazo zingagcina umxholo wokulala ukurekhoda inani lexesha abalala ngalo, zivukile, kwaye zichithe ebhedini. Ezi zinguqu zinokubandakanywa kwiprogram yokuziphatha kwengqondo yokulala (CBTI) , inyango ekhethiweyo yokugula okungapheliyo.
ILizwi
Ukuba ucinga ukuba uchitha ixesha elininzi ukuphaphama ebusuku, qhagamshelana nomniki-nkonzo oyintloko okanye ugqirha ogqwesileyo oqinisekisiweyo webhodi ukujonga iindlela eziphambili zokunyanga ingxaki okanye ukuchonga ukuba imeko yonyango, iziyobisi zonyango okanye indlela yokuphila inokuba yinto.
Ukutshintsha okulula kunokukunceda ukwandisa umgangatho wobuthongo bakho kwaye unciphise ixesha elihlala liphaphile ebusuku.
> Umthombo:
Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 6, 2017.