Yenza iinguqulelo zokuphucula ubunzima bokuwa okanye ukulala
Oogqirha bahlala bethetha ngokuxela malunga neengxaki zonyango, kwaye abantu abanenkinga yokuwa okanye bahlale belele banokubuza: Ngaba ukulala ukulala kwaphela? Nangona oku kunokuba kuxhomekeka kakhulu kwizizathu ezingundoqo, ngokuqonda okungcono izinto ezinokubangela ukuba unokukwazi ukuphendula lo mbuzo ngokwakho. Fumana indlela yokuyeka ukulala nokulala ukulala nokungaphumeleli ukulala kunye neenguqu ezilula.
Ukuqwalasela izizathu zokubakhozela
Ukusalalisa kuchazwa njengobunzima bokuwa okanye ukulala okanye ukulala okungaqabuliyo ekungabikho kwesinye isifo sokulala ezifana ne- apnea yokulala . Ukuqonda kwethu imbangela yeso simo kuxhomekeke kwizinto ezintathu: ukulungelelaniswa, ukucaphukisa kunye nokuqhubela phambili. Ukuqwalasela nganye kwezi zinto, kunokuba luncedo ekufumaneni ukuba ukungazinzi kuya kulungiswa.
Wonke umntu unako ukuphuhlisa ubunzima bokulala obubonisa ukulala. Oku kubhekiselwa kuyo njengento ebalulekileyo okanye umda. Kwabanye abantu, umyinge uphakamileyo kwaye abafaneki bafumane ukulala. Kwabanye, ngelishwa, isisombululo esinqumlayo sinokuphosa umntu ukuba angene enkingeni yokulala esicatshulwa.
Izinto zokubonelela zihlukeneyo kwaye ziyahluka. Khawuqwalasele oko bekuye kwabangela ukuba unenkathazo yokulala: ibhedi elingenakukhuseleka, igumbi elifudumeleyo, isitalato esinomsindo, umntwana okhalayo, uxinzelelo, kwaye uluhlu luqhubeka.
Nangona ezi zinto ziqhelanisekile, into ekhokelela ekusileleleni ingenakuchaphazeleka kumlingane wakho, kwaye ngokuthe ngqo. Ngokuqhelekileyo xa kususwe isizathu, ukungazinzi kubamba. Nangona kunjalo, inokuphinda iqhutywe yintshintsho oyenzayo kwaye ibe yindlala engapheliyo.
Abantu abanesifo sokulala bavame ukwenza utshintsho abanethemba lokuba baya kuphucula imeko yabo.
Ngokomzekelo, ixesha lokulala lokulala lingakulungiswa ukuze uzame ukulala ngokwaneleyo. Oku kungaphindeka xa kudala kunzima ukulala ngexesha elidlulileyo. Ezi zinguqu, ezininzi zazo ziziphatha okanye zihambelana neengcamango neemvakalelo, zibizwa ngokuba ziqhubela phambili izinto.
Ingaba UkuNqabana Kuyakunqandwa okanye Kukuguqulwa Ngonyango?
Kaloku ukuba unengqondo engcono yezizathu ezibangela ukulala, kunokwenzeka ukuba uqwalasele ukuba ingxaki yokulala. Umngcipheko osisiseko omele uhlakulele ukusilahla awuguquki. Ngoko ke, enikwa imeko efanelekileyo, ukulala ngendlala kunokuqhubeka okanye ukubuyela. Khawucinge nje njengelitye elikhulu elikhoyo ngaphantsi kommandla welibi: xa umgangatho wamanzi wehla ngokwaneleyo, iliwa liyazibonakalisa kwakhona. Ngendlela efanayo, ukusilala kungabuya phezulu. Imiba eyenza lo mgaqo awukwazi ukutshintshwa kwaye mhlawumbi izimisele ukuzaliswa kwaye ihambelana nama-neurotransmitters ngaphakathi kwengqondo.
Iindaba ezilungileyo kukuba iziganeko zokurhoxisa okanye izinto ezibangela ukuba zibe yindawo yokungenelela. Uninzi lwalezi zizathu ziza kulungisa. Ngokomzekelo, ubusuku obubi bokulala ngaphambi kokuba uvavanyo luya kuhamba ngokukhawuleza xa uvavanyo ludlula. Abanye abaninzi banokuncitshiswa xa bechongwa ngokufanelekileyo.
Enyanisweni, unyango oluthile lokuziphatha ngokungazinzi (CBTI) luyinkqubo ephumelelayo yokusilela ukulala.
I-psychologist eqeqeshiwe ngokukhethekileyo iqhuba i-CBTI ngokuchonga izibangela zokulala kwakho kwaye uncede ukucima izizathu. Ukuba awukwazi ukulala ngenxa yokuba uhambise ixesha lokulala kwakho, ukukhawulelwa kokulala kungabincomo . Ukuba ulala ebusuku kwaye awukwazi ukulala, ulawulo lokuvuselela luncedo. Ukuba ingqondo yakho xa ulala, unokufumana inzuzo ekuqwalaseleni indawo yendawo yokulala ngaphambi kokulala okanye ukucwangcisa ixesha lokukhathazeka emini.
Amagqirha aqhelekileyo asetyenziselwa ukunyanga, kodwa abantu abaninzi banqwenela ukuphepha ukulala kweepilisi ngenxa yengozi yemiphumo emibi. Ngokukodwa, iipilisi zokulala zingabangela into ebizwa ngokuthi i-tachyphylaxis: amayeza angasebenzi kangako, amayeza aphezulu afunekayo ukuze kube nempembelelo efanayo, ekugqibeleni bayeke ukusebenza, kwaye xa kuphelelwa ukulala kwe-insomnia. (Ngethamsanqa, ukulala kwesibondlo ngokuqhelekileyo kuxazulula ngokukhawuleza.) Ngoko ke, nangona iipilisi zokulala zingenzela okwesikhashana ukukhululeka, azinconywa ukuba zisebenzise ixesha elide ukunyanga.
Kwakhona kubaluleke kakhulu ukujongana nayo nayiphi na imiba engapheliyo enokuthi ibe negalelo lokulala. I-insomnia ihlala ixhala kunye nokuxinezeleka, kwaye le miqathango iza kuqhubeka iqhubeka xa enye ishiywe ingaphathwa. Ukuba ukulala kwale nto ihambelana neengxaki ezihlala kwindawo yokulala , ezi zifanele ziqwalaselwe ukubonelela.
Nangona uqobo lwe-intlonelo yokulala, lusezantsi ngaphantsi komhlaba, iindaba ezilungileyo kukuba ukulala ngokwabo akudingeki. Ukugqitywa kwexesha elide ukuphilisa ukungabikho kokungafihlakeleyo kunokuba luncedo. Unyango kunye ne-CBTI kunye namanye amanyathelo alawulwa yinkonzo yokulala ingakwazi ukusebenza kakuhle ekwenzeni ukulala ngenxa yokulala.
Umthombo:
Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 5. 2011.