Ukufumanisa oko kungafanelekanga, Zama iziLungiso zaseKhaya, uze ufumane Uncedo lwe-Insomnia
Kubonakala sengathi ubuthongo bufanele buvele ngokwemvelo. Kodwa xa kungenjalo, usenokukhawuleza ufune ukucela, "Ndize ndilale!" Kungaba yinto ephazamisayo, engabikhoyoyo ukulala, obonakalisa ubunzima bokuwa okanye ukulala. Unokuhlala uphapheme ixesha elide elala embhedeni. Xa uvuka ngaphandle kokuziva uhlaziyekile, le ngxaki iyakhawuleza ibe yidraphu ebomini bakho kunye nempilo.
Ziziphi izizathu zokuba ungakwazi ukulala? Ngaba zikhona iindlela zokuzama-kunye-zinyaniso zokukunceda ulale ubusuku obu? Yintoni omele uyenze ukuba uzame konke, kuquka nezonyango zasekhaya, kwaye akusebenzi nje? Makhe sihlolisise le micimbi kwaye sifumane uncedo olufunekayo ukulala.
Yintoni ephosakeleyo ngokulala kwam?
Silindele ukulala okugqibeleleyo; ukuba siza kulala, silale phakathi kwemizuzu, silala ngaphandle kokuphazanyiswa size siphakamise ngokuhlaziywa ngokupheleleyo kwaye silungele ukuqala usuku lwethu. Kodwa ngaba lo mgangatho ofanelekileyo?
Abantwana badla ngokubethelwa njengomzekelo wobuthongo obugqibeleleyo kuba (inxalenye enkulu) banako ukwenza oko kanye esikuchazile. Njengoko sivuthiwe, imizimba yethu iyatshintsha kwaye ukulala kwethu kubonakala ngathi kuyahlukana kwiinjongo zobuntwana.
Ubomi, ngandlela-thile, bunzima. Kukho uxinzelelo lwexesha elitsha, ubuthongo bethu buphazamiseka ngabanye (kubandakanye amaqabane ebhedi kunye nabantwana bethu) kunye nezinye iingxaki zempilo (ezifana ne- nocturia , ukuguquka kwentlungu kunye nentlungu).
Njengoko sikhula, singadinga ukulala okungaphantsi, kunye nabantu abadala abangaphezu kweminyaka engama-65 abafuna ama-7 ukuya kwi-8 iiyure ngomyinge.
Ngenxa yoko, asinakuvuyela ubuthongo esaziyo ebusheni bethu. Enyanisweni, nokuba ixesha lokulala sisenokutshintsha. Abo bahlala ebudeni bobubomi babo bavame ukuzifumana bevukile kusasa , bengakwazi ukulala njengokuba bebenjalo.
Ezinye zezinto esizilindeleyo malunga nokulala kwethu zingaphantsi kakubi. Ngokomzekelo, ingcamango yokuba siya kulala ngokukhawuleza xa siphumelela kwiibhedi zethu ingafanelekanga. Kuya kufuneka ukuba kwenzeke kumaminithi angama-15 ukuya kwimizuzu engama-20, kodwa kunokuthatha ixesha elide kwimitha engama-30 njengoko sikhula. Enyanisweni, abantu abalala phantsi kwemizuzu engaphantsi kwemihlanu "banokulala." Oku kuthetha ukuba balele kangangokuthi balala ngokukhawuleza kunokuba baqhelekile. Kwezinye iimeko, le nto ikwazi ukulala ngokukhawuleza-kwaye ungene ngokukhawuleza kwenyango (REM) ukulala ngokukhawuleza-kunokubonakala kubuthongo obuninzi obungasemini obuya kwenzeka ekubanjweni kokulala okanye ukuhlaselwa .
Abanye abaphandi abalalayo bakholelwa ukuba kunokuqhelekileyo ukuba baphapheze abanye ebusuku. (Ubungqina bokuba ulale ubusuku ngaphandle kokuqhaqha buya kuphinda lube ngumqondiso wexesha elingenamlinganiselo ochitha ixesha lokulala kunye nokunyuswa kwengcinezelo yobuthongo.) Lo mzekelo wokuvuka ebusuku ubizwa ngokuthi "ukuphumla ukuthula" kwaye udlalwa xa ukulala ezingezizo zaseNtshona zifundiswa. Xa abantu belele kwiqela kwikota elifutshane, kukho ixesha elide lihlala liphaphile ebusuku. Oku kwenza ubuthongo lube nengcamango engaphezulu.
Ixesha lingachithwa ingxoxo, idla i-snack okanye inxaxheba kwabanye. Kwimbali, ukulala okuhlukileyo kunye namaxesha okuvuka phakathi nobusuku kwakuqhelekileyo, kuboniswe kwiintlobo zobusuku beebini ezibonwe kwimidlalo yeShakespeare, umzekelo.
Ngokwenene kuya kuqhelekile ukuba uvuke ebusuku. Xa sifumana sivuke ebusuku, kungakhathaliseki ukuba sisiphi isizathu, sinokugqiba ukuba into ephosakeleyo. Ukuba akukho miphumo yomsebenzi wemini, nangona kunjalo, oku akunjalo. Kuyinto evamile ukuvusa ukugqithisa, ulungelelanise iifowuni, uphendule kwingxolo, mhlawumbi uze uphakamise ukuza.
(Ukunyuka ukuya kwindawo yokuhlambela kuyinto eqhelekileyo njengoko sikhula kakhulu ukuba uya kuba nzima ukuyibiza ngokuthi "yinto engavamile.") Abantu abaninzi baphinde balele ukulala kwaye banakuchaphazeleka. Ingxaki iqala xa ubuthongo bethu obuthakathaka bubonakalisa ubomi bethu. Ukuba ubunzima bokuwa okanye ukuhlala ubuthongo ebusuku buqala ukuba nemiphumo, kunokukhokelela ekufuneni isizathu.
Iimbangela eziqhelekileyo zobunzima bokulala nokulala
Xa sizifumana silele, sibukele imizuzu yeekhadi eziseleyo ekukhanyeni okubomvu kweewashi zethu ze-alamu, ukuphelelwa lixesha ukulala ngokukhawuleza kwanda. Kukho izizathu ezininzi ezinokuthi zenzeke, kwaye ukuya ngasezantsi kungadinga ukucinga ngeemeko zakho.
Isizathu esona siqhelekileyo sokuba ungakwazi ukulala siyabonakala kakhulu: awukhathali. Umnqweno wakho wokulala uya kuncipha kakhulu xa uzama ukulala ngexesha elingafanelekanga. Cinga ulala phantsi kweeyure ezintathu ngaphambi kokuba ulala ngexesha eliqhelekileyo lokulala. Ithuba lokuba ukwazi ukuwela ilungelo lokulala lihle kakhulu. Oku kuhambelana nesingqimba se - circadian yemizimba yethu. Le nkqubo inceda ukulungelelanisa imisebenzi yethu, kuquka umnqweno wokutya nokulala, kwimeko yangaphandle. Iingxaki ngexesha lokulala zingenzeka kwiingqungquthela zokulala zokulala, kunye neemeko zesikhashana ezifana ne-jet lag.
Ukuba uchitha ixesha elingakumbi ebhedini kunokuba kufunwa izidingo zakho zokulala, uya kuba phantsi kwexesha elide lokuvuka. Abantu abadala abadala bafuna ukulala okungaphantsi, ngoko ubuyekeze ukuba ubuthongo obuninzi obuyidingayo kunye nexesha elingakanani ochithayo embhedeni. Esinye isizathu sokuba unciphise umnqweno wakho wokulala ebusuku kukuba ngenxa yokulala kwintsimbi emini.
Isizathu esiqhelekileyo sobunzima bokulala sinxulumene nokuxininisa kunye nokufakwa kwezinto ezikhuthazayo kunye nemisebenzi. Unokuba nobunzima bokulala ubusuku phambi kovavanyo olukhulu okanye umboniso. Kwixesha loxinzelelo lwengqondo, njengokuba emva kokufa komntu othandekayo, unokufumana ubunzima bokulala. Oku kuthiwa yi -insomnia enkulu . Ngokuqhelekileyo kudlulayo xa abaxinzelelo bezombulula. Ngokufanayo, izikhuthazo ezifana ne-caffeine kunye ne- nicotine zingaphazamisa ubuthongo bakho.
Unokumangaliswa xa ufumanisa ukuba ukukhanya ngokukhanya ebusuku- njengokusuka kwithelevishini okanye kwikhompyutheni-kungenza kube nzima kwabanye abantu ukuba balele. Ukongezelela, ubusuku bobusuku obunokubakho buza kukuhlaziya kwaye bangela ukuba unqabile.
Kulabo abanesifo esingapheliyo, indawo yokulala ingaba yintlungu yokulala ngenxa yokuzilalisa. Indawo yokulala ifanelekile ukuba ikhululeke kwaye iququzelele ukulala. Kumele kube yilapho ipholile, ithule, kwaye ikhululekile iziphazamiso. Ngokufanelekileyo, awuyi kuvumela ithelevishini okanye izilwanyana ezigumbini lakho lokulala. Abalingani bebhedlele banokuphazamisa kwaye abanye abantu bakhetha ukugcina iindawo ezahlukeneyo zokulala ngenxa yesi sizathu.
Esinye isizathu esiqhelekileyo sobunzima bokulala siyimisebenzi ehamba ngaphambi kokulala kwakho. Ukuba uyadla okanye uphuze ngokukhawuleza, unokubandezeleka ngokusuka kwintlungu okanye uhambo lokulala ebusuku. Kukho izikhokelo eziqhelekileyo zokuphucula ukulala. Zininzi zezi zinto zenzelwe ukuqinisa imiphumo emihle yokulala. Ufanele ulale kwaye uvuke ngexesha elinye ngosuku. Iishedyuli zokulala ezingaqhelekanga zinokumisela ukuphazamiseka kokulala. Kufuneka ulandele ixesha lokulala , kuquka imisebenzi yokuthula, yokuphumla ukukunceda ukuguquka ukulala. Ukuba uhluleka ukuguqa ngaphambi kokulala, unokufumana unzima ukukhupha ukulala.
Ekugqibeleni, kukho izimo zonyango ezinokukugcina ulala ebuthongweni ebusuku. Ezi zinokuba yingxaki eziqhelekileyo ezifana nokuguquka kwentlungu okanye intlungu, kodwa kukho neengxaki ezininzi zokulala ezingabangela ubunzima bokulala. Ezinye zezi ziquka:
Ingaba okanye ungazikhathazeki ngenye yeemeko, unokuba nomdla ekufundeni ngamanye amanyathelo enyango xa ufumana unzima ukulala ebusuku.
Izilwanyana zasekhaya xa Ungeke Ulale
Umsebenzi wokuqala wokulala ubusuku ebusuku kukuphucula ukulala kwakho, okubhekiselele ekulandeleni izikhokelo zokulala okungcono. Ezi nyathelo zingaqala ngokubonakala zichanekileyo, kodwa ngenxa yokuba zibandakanya ukuguqula iziphatho zakho malunga nokulala kwakho, zinokuba nzima. Ukuba uye wazi kakuhle olu tshintsho, unokuba unyanzelekile ukuba ukhange ezinye iindlela.
Kulabo abanenkinga yokulala, kunezinto ezimbalwa zokukhetha ukulala. Enye inketho yokwelapha ngumqobo wokulala . Oku kubandakanya ukunciphisa ixesha elichithayo embhedeni (ngokuphindaphindiweyo ukuya kwiiyure eziyi-7-8) ukwenzela ukuba ixesha olapho uvumeleke ukuba uchithe ulele. Kwakhona kunokuba luncedo ukugcina inguqu yokuziphatha ebizwa ngokuba yi- stimulus control . Ukulawula isistim kunceda ukuphula umbutho phakathi kwekamelo lakho lokulala kwaye ungakwazi ukulala.
Kukho ezinye iindlela ezingenalo unyango ezinokuba luncedo. Abanye abantu bafumana inzuzo kunye nokusetyenziswa kwe- aromatherapy , nangona uphando lwezifundo alukwazi ukuxhasa ukusetyenziswa kwalo. Izindlela ezahlukeneyo zokuphucula, kuquka ukusetyenziswa kwe- biofeedback kunye nobuchule bokuphefumula , kunokusungula uxhulumaniso phakathi kwengqondo nomzimba wakho. Oku kungabandakanywa kumasiko akho okulala kunye nokwenza kube lula ukuphumla kunye nokuguquka ukulala.
Ekugqibeleni, unokufumana uguquka kwiiyeza zokunceda ukulala kwakho. Enye yezona ziqhelekileyo yi-hormone eyenziwa ngokwemvelo ebizwa ngokuthi i- melatonin . Ithengiswa kwii-pharmacy ezininzi kunye neevenkile zokuncedisa izityalo. Iyakwazi ukusebenza kakuhle xa unesifo esingahambelananga nesingqungquthela esingafanelekanga. Njengoko kunomngcipheko ophantsi weempembelelo eziphambili (eziqhelekileyo ukulala), kungenokuba yindlela yokuqwalasela. Ezinye izongezelelo zemfuyo (ezifana neengcambu ze-valerian) abanalo uphando oluninzi oluxhasa ukusebenza kwabo.
Ukuba usenzima ukulala, unokunyanzeliswa ukuba ukhangele ezinye iindlela, kuquka ukubonwa ngongcali yokulala.
Uncedo olunzulu lwezakhono zobuNzima bokuLinzima ukulala
Kulabo basasafuna uncedo lokulala emva kokuguqulwa kwexesha lokulala kunye neyeza-ekhaya, kunokuba kuyimfuneko ukuba ujike kwi-professional sleep. Unokufuna ukuqala ngokuxoxa ngale ngxaki ngumboneleli wakho wezempilo oyintloko, kodwa ungakhetha kwakhona ugqirha wokulala .
Kukho iimvavanyo zokuxilonga ezinokukunceda ukuvavanya iingxaki zakho zokulala, kunye neemvavanyo ezizodwa zokungazinzi. Kungaba luncedo ukugcina umxholo wokulala okanye usebenzise i- actigraph (njengomkhondo we-fitness) ukulandelela iipatheni zakho zokulala. Ukuvavanywa okuqhubekayo kunye nokufunda ubusuku obuthongo obubizwa ngokuba yi- polysomnogram kunokukunceda ukunqanda ukulala kwe-apnea okanye imilenze ye-imilenze yokuphumla njengokuba unokuba negalelo lokulala.
Enye inzuzo yokuthetha kunye neengcali zonyango kukuba unokuxoxa ngokusetyenziswa kweepilisi zokulala . Kukho ezimbini iiklasi eziphambili zonyango ezinokuncedisa ukulala: i- benzodiazepines kunye ne-nonbenzodiazepines. Uluhlu lweepilisi zokulala lude kwaye luquka iziyobisi ezifana ne-Ambien, i-Lunesta, i-Sonata, i-Trazodone, iBelsomra kunye nabanye. Oku akufanele kusetyenziswe ixesha elide ngaphezu kweeveki ezimbalwa kwaye ukuba ukulala kungapheli, unokufuna ukufumana olunye unyango. Ngokukodwa, unokucela ukuthunyelwa kwisazi sengqondo se-psychologist esinokukwazi ukukufundisa unyango lweendlela zokuziphatha zokulala (CBTI) .
ILizwi
Le ngxaki ebaluleke kakhulu, njengoko imiphumo yokulala ebuthathaka ingaphazamisa impilo yakho kunye nokulahlwa kokulala kungakhokelela ekufeni kwakho. Kukho iimpawu ezinzulu kunye nemiphumo yomzimba yokunqongophala kokulala, kubandakanywa nezicwangciso . Kuzo zonke izizathu-nangaphezulu-kukufanelekile ukuba ufumane uncedo olufunekayo ukuze ulale kakuhle kwaye uvuseleleke.
Umthombo:
Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 6, 2017.