Kungabonakala ngathi i-semantics, ingxabano malunga neentsingiselo zamagama afanayo, kodwa umahluko phakathi kokulala nokukhathala kubaluleke kakhulu. Akunakho kuphela ukukhetha phakathi kwezi zivakalelo ezikhethekileyo zichonga izizathu ezahlukileyo, kodwa kunokukunceda ekuphatheni izifo ezithile.
Ukulala
Abanye abantu balahlekelwa yintsebenziswano nento efuna ukulala.
Ukulala okanye ukulala kuba umnqweno omkhulu wokulala.
Khawucinge ukuba uhleli emva kokuhlwa kwasemini kwisihlalo sakho esilungeleyo. Ukhululekile kwaye ukhululekile. Iimbophe zakho ziba nzima, kwaye xa zivala, zihlala ngaloo ndlela isikhashana. Ulungele ukukhupha. Ulele.
Ngokuqhelekileyo, iimvakalelo zokulala zakha ixesha elide umntu ehlala ephapheme. Oku kuhlobene nokwakhiwa kweekhemikhali kwingqondo ebizwa ngokuba yi-adenosine. Ingumqondiso wokuthi sidinga ukulala.
Ekubeni amazinga e-adenosine akha ngosuku lonke, i-drive eyomeleleyo yokulala iyenzeka ekupheleni kosuku. Ngenxa yoko, abaninzi abantu baziva belele ngokuhlwa, benomnqweno omkhulu wokulala ekuphakameni kwawo kunene ngaphambi kokuqala kokulala. (Akumangalisi ukuba abantu balele bebukele i-TV okanye bafunde ngokufanelekileyo ngaphambi kokuba bahlale belala.)
Kananjalo, ukulala kukhululekile ngokulala ngokwalo. Ukuba ufumana iiyure ezaneleyo zobuthongo obuqhelekileyo, uvusa ukuziva uhlaziyekile kwaye umnqweno wokulala ufanele uphelelwe ngokupheleleyo ngokuvuswa.
Ukukhathala nokuxinwa
Qhathanisa ukulala nokuqokelela kwamagama ahlukeneyo: ukukhathala, ukhathala, ukhathala, kunye namandla aphantsi.
Ezi zivakalelo zivakalelwa kakhulu emathanjeni nasezihlanjeni, ubunzima bezitho zomzimba, njengokungathi ugijime umqhudelwano. Awukwazi ukubiza amandla ukuze ufeze oko okufunayo. Unomzimba kunye nengqondo udonsa ngemini.
Oku kungenzeka kwimeko yokugula, njengokuthi i-anemia, hypothyroidism , okanye umhlaza. Kusenokuba ibhalwe nge- syndrome engapheliyo . Kodwa, kungakhathaliseki ukuba ukhathala kangakanani, akuyi kubangela ukulala.
Abantu abaziva bexakekile balala phantsi ukuze baphumule okanye bathabathe. Nangona kunjalo, abavame ukulala (nangona abantu abanokulala okanye ukulala kakhulu baya kukwazi ukulala xa banikezwa ithuba). Ngaphezu koko, lo mqondo wokukhathala awukwazi ukukhululeka ngokulala.
Ukunyuka kunye neengxaki
Ubuthongo buvame ukuvela ekulaleni kokulala phakathi kwabo bafumana ixesha elaneleyo lokulala. Kwakhona kungabonakalisa uphawu lokuphazamiseka kokulala, ezifana nokugula kwe- apnea okanye i- narcolepsy . Ngokwahlukileyo, ukukhathala kuyisikhalazo esifanayo phakathi kwabo abanokulala .
Ukungabikho
Akukona nje ukuhlukanisa phakathi kokulala nokukhathala kukukhokelela kwizinto ezahlukeneyo ezinokubangela ingxaki yakho, kodwa ukuqonda ubuthongo kunokuncedisa nokuphucula ukulala.
Kubaluleke kakhulu ukuba abantu balale kuphela xa beziva belele. Ukuba ukukhathala (okanye ngakumbi, ixesha lobusuku) lisetyenziswe njengendlela yokulala, oku kungakhokelela ekuphumeni ukuphaphama ixesha elide ixesha lokuqala, ukuzama ukulala.
Njengoko uxhalaba luyakha, luya phezulu ngaphezu komqondiso wokulala. Oku kukubangela enkulu yokulala.
Enye yeendlela eziphambili zokusilela ukusilala kukulibazisa ukuqala kokulala. Kuyinto engabonakaliyo, kodwa isebenzayo. Ngokuhlala kamva, umnqweno wokulala ubakha. Esikhundleni sokulala ngo-9: 00, ukuba unesifo, unokucetyiswa ukuba uhlale kude kube phakathi kobusuku. Ukuba uhlala ixesha lakho lokumisa li-6 ekuseni, ixesha lokulala liyahlanganiswa kwaye kuba lula ukulala.
Ukongezelela, umgangatho nobunzulu bokulala buphuculwe. Emva kwexesha lokuqala lokulala, ukuchitha ixesha lokulala kubhedlele kungandiswa ngokwandisiweyo ukwenzela ukuba kufumaneke iiyure ezaneleyo zokuphumla.
ILizwi
Cinga ngenyameko nokuba unobunzima obunzima bokulala okanye ukukhathala. Inokuthi ibhekise kwisizathu esicacileyo sokusilungisa nokuyilungisa iya kuxhomekeka kwisicwangciso seyeza ezahlukeneyo. Njengoko usebenza ukulala kangcono, cinga ngeemfuno zakho kwaye uzifunde ngokuziva ulele.
Ukuba uqhubeka uhlaselwa ebuthongweni obungenayo ngokwaneleyo ngenxa yobungakanani obubi okanye ukusuka kwiiyure ezimbalwa zokulala, funa uncedo kumgqirha wokulala oqinisekisiweyo webhodi. Kufuneka ukuba uhlolisise imeko kunye nesifundo sokulala.
Kwezinye iimeko, ukungabikho kokulala kwakho kunokuphelelwa yinkqubo yokukhubazeka kwengqondo (CBTI), inkqubo ehamba phambili yeeveki ezintandathu ezithuthukisa ukulala. I-CBTI inokubonelelwa ngumbono wezengqondo zokulala okanye ngokuthatha inxaxheba kwiworkshop okanye kwiikholeji ze-intanethi.
Umthombo:
> I-Kryger MH, i-Roth T, i-Dement WC. Imigaqo kunye nokuSebenza kweMpilo yokulala . Elsevier, i-6th edition; 2017.