Abaninzi abaninzi bafazi baya ku-black cohosh ukuze baphathe iimpawu
Ngaphambi kokuba ulele ukutshatyalaliswa kwindoda, wawuhlala ulala kakuhle, akunjalo? Emva koko waqala lo tshintsho lwama-hormone waza waba yintsapho kunye ne-pea. Kukho izizathu ezininzi zokuba ukuphela komyeni kubangele ukulala, kwaye ndibulele iindlela ezininzi zokulawula iimpawu zakho.
Kutheni Ungalali Phambi Kwexesha Lokumisa Umva
Uninzi lwezinto ezixubileyo ekunqumeni komzimba ukuphazamisa ukulala kwakho.
Amazinga eHormone , imiba yezempilo, indlela yokuphila, kunye nabaxinzeleleki beemeko bonke badlala indima nokuba ulala kwaye uhlale ulele. Emva kweminyaka engama-40 (kunye ngamanye amaxesha ngaphambili), unokuba neengxaki zokufumana okanye ukulala ngenxa yokuba ukuncipha kwamazinga e-hormone kuthintela ukulala / ukuhamba kwayo. Ukongezelela, ukutshisa okutshisa, ukukhupha ebusuku, iingxaki ze-thyroid, intlungu, kunye nobunzima bokuphefumula kunokukugcina. Ngokukodwa, i- apnea yokulala , ehambelana nokuguqula amanqanaba e-estrogen kunye nokuzuza ubunzima , kuqhelekile ekupheleni komntu.
Kuwo nawuphi na umdala, uxinzelelo luya kugcina linye. Kodwa ngexesha lokusuka kwimizi, abafazi banokujamelana nabazali abakhulileyo, abaselula, abaqhawule umtshato, ukukhathazeka ngemisebenzi kunye neengxaki zemali. Zonke ezi ngxaki zingenza kube nzima ukulala. Yaye ukuba uthe waxinezeleka okanye uxhalabele ngaphandle kwezi mingeni, ukufumana nokuhlala ulele kungabonakala kungenakwenzeka.
Ukuba unayo ingxaki zempilo, imishanguzo (zombini umyalelo kunye nangaphezulu kwe-counter) ingakugcina uphapheme.
Ukutya kunye nokusetyenziswa kwezixhobo ezifana ne-caffeine, i-nicotine, utywala, okanye i-supplementary ingaba yimiba.
Yintoni Ongayenza Ngo-insomnia?
Into enokuyenza malunga nobusuku obungapheli buxhomekeke kwizinto ezibangela. Kodwa ukuthatha inyathelo kunceda. Ukuba uthatha izikhuthazo, umzekelo, nqama okanye unciphise kakhulu ukutya kwakho kwe-caffeine.
Yeka ukutshaya, ungaphuzi utywala, unqumle i-tsholetele kwaye ukhangele naziphi na izongezo ozithathayo ukuze ubone ukuba zichaphazela ukulala kwakho.
Ukuba ukukhathazeka okanye ubusuku bushushu bukuvusa, phatha iimpawu zakho. Hlola kunye nomboneleli wakho wezokwelapha kwaye nixoxe ngeyiphi imithi okanye izibonelelo ezinokunciphisa iimpawu zakho. Kukho iintlobo ezininzi zemimiselo encedisayo, kubandakanywa neengxaki zokuxhatshazwa kwamachiza, ukuxhatshazwa ngamachiza okuxhatshazwayo, kunye nezidakamizwa zokudambisa / ukunyonga. Ikhosi emfutshane inokubuyisela kumzekelo wobomi bokulala.
Ingaba usebenzisa i-cohosh emnyama, i-oxsise oil, i-anti-depressants, okanye ikhosi emfutshane ye-hormone yokwelapha, unokwenza izigqibo eziya kunciphisa iimpawu zakho zokwanela ukuseka kwakhona uhlobo oluhle lokulala. Khumbula ukuthatha imishanguzo kunye nokuxhaswa njengoko uhanjiswe kwaye uxoxe nomboneleli wakho wezonyango malunga namachiza osuvele uthatha ukuba ubone ukuba iziphumo ezibi zihlala ziphaphile. Ugqirha, umcebisi, umqeqeshi wobuqu, u-acupuncturist, u-massage, okanye i-naturopath, nokuba yedwa okanye ngokudibana, kunokunceda ukubuyisela umjikelezo wakho wokulala.
Shintsha iNgingqi yakho kunye neRoutines
Gcina igumbi lakho lokulala lipholile. Unesibindi esichukumisayo sokutshatyalaliswa kwesikhashana ngexesha lokuyeka, ngoko ufuna ukugcina umzimba wakho upholile njengoko unako ngaphandle kokungonwabi.
Nantoni na ephakamisa ubushushu bomzimba wakho uhamba ngokutshintsha, ngoko gcina ukushisa kwakho lokulala kumagumbi ambalwa ebusuku.
Ubungakanani bomzimba wakho wokushisa ekunciphiseni ukukhupha ebusuku . Gqoka ii-pajamas zokukhanya, kwaye ugcine i-rag epholile okanye ipakethe ebandayo ebhokheni yeplastiki eplasini ecaleni kombhede. Beka ipakethe epholileyo ebusweni bakho nangesifuba ngokukhawuleza ukuba uqaphela ukutshisa okutshisayo, kwaye uphefumle ngokukhawuleza kude kudlule i-flash. Zama ukuhlala ukhululekile xa wenza oku. Yenza okucothayo, ukuphefumla kancinci ngemini ukuze xa uvuka ngokuxhalaba okanye ukutshisa okutshisa, ungasebenzisa le ndlela ukuze uzinze uze uphumule. Ukuphumula okuqhubekayo, unyango wokuziphatha, i-biofeedback, okanye i-self-hypnosis yizo zonke iindlela eziza kukunceda ngexesha lexesha lokungazinzi kunye nezinye iimbandezelo.
Yenza okulungileyo ukulala ubuthongo. Yiya kulala ngexesha eliqhelekileyo, kwaye usebenzise umbhede wakho kuphela ukulala nokulala ngesondo. Phumla ngaphambi kokulala. Susa ithelevishini ukusuka kwigumbi lokulala, kwaye ungadli ubuncinane ubuncinane iiyure ezimbini ngaphambi kokulala.
Kwakhona, gcina igumbi lakho lokulala libe mnyama. Ufuna ukuthumela ingqondo yakho umyalezo wokuthi ubusika kukulala, njengoko ukukhanya kukukhomba ukuba uvuke uze uhlale.
Ukuzivocavoca ngaphandle kwimihla. Ukuhlanganiswa kokukhanya kwemvelo, i-vitamin D, kunye nokuzilolonga kuyisisiphelo sokulala okungcono. Qinisekisa ukuba usebenze kusasa kwimini ukuze ufumane ukukhanya kwemini kwaye ugweme ukuphelelwa ngamandla ngaphambi kokulala.
Hlala ulungile
Ungazigxeka ukuba awukwazi ukufumana i-shuteye. Ngamanye amaxesha kuza kunye nensimu yokumelana nentsholongwane, kwaye xa usenokuphelelwa yithemba malunga nalo, ungaphantsi uza kulala. Ubuthongo bubuhlungu kwaye buchitha yonke imisebenzi yakho yemini. Unetyala kuwe ukufumana ukuphumla kunye nokubuyiselwa okuza kwenzeka kuphela ngokulala ubusuku obuhle. Emva koko, xa ubomi buphelisa umngeni omtsha, unokuthi, "Makhe ndilale kulo." Kwaye uya kuthi.
Imithombo:
> I-North American Menopause Society, (NAMS), Isikhokelo seNkcazelo yokuHlelwa kwexesha lokuSebenza: Ukunceda abaTyhini benze izigqibo zezempilo ezisezantsi malunga nokuPhumela kweMiqathango kunye neNgaphandle, i-6th Edition , iNtshona American Menopause Society, 2006. 10 Okthoba 2007.
> I-Murphy, P, "Iinqanaba zeHormone zoLonwabo eziPhezulu, iSigxina seMzimba esiphezulu sithinta umgangatho wobuthongo kwi-Women's Postmenopausal," SLEEP, Disemba, 2007. I-Associated Professional Societies, LLC, 21 Jan. 2008.
> Morin, CM, Colecchi, C, Stone, J, Sood, R, Brink, D, "Iindlela zokuziphatha kunye ne-Pharmacological Treatment for Life-Life Insomnia: I-Trivia eLawulwayo engaphendulwanga " JAMA, Vol. 281, uNombolo ka-11 991-999. 281: 991-999, Mar, 1999, 21 Jan, 2008
> IBoston's Health Book Collective, Iibhodi Zethu, Zizimeleyo: Ukuphela kwexesha, i- Touchstone / iSimon ne-Schuster, eNew York. 2006.