Ukulahla ixesha lemizuzu yokulala ubamba iingxaki zeRiccadian Rhythm
Ukuba unenkathazo yokulala ngexesha lakho lokulala elifunayo, uphawu oluqhelekileyo lokungazinzi , yintoni indima onokuthiwa yonyango ebizwa ngokuba yi-chronotherapy? Ichronotherapy yenziwe njani? Uphi indawo efanelekileyo yokufumana i-chronotherapy?
Ukuze siphendule le mibuzo, makhe sihlolisise inkcazo evela kwi- UpToDate -inkcazo yezobuchwephesha ezithembekileyo ezisetyenziswe ngababoneleli bezempilo kunye nezigulane ngokufanayo.
Emva koko, funda ngolwazi olongezelelweyo malunga noko konke oku kuthetha ntoni kuwe.
"I-Chronotherapy isetyenziselwa abantu abaneengxaki zokulala ze-circadian. Kubandakanya ukulibaziseka ngokuzenzekelayo ukulala ezimbini ukuya kwiiyure ezintathu kwiintsuku ezilandelelanayo uze ukwazi ukulala ngexesha lokulala okufunayo. Oku kunzima ukwenza ekhaya kwaye maxa wambi wenza kwimeko yesibhedlele. Emva koko, kufuneka ugxininise ngokukhawuleza ixesha lokulala. "
I-Chronotherapy yonyango eluncedo kulabo abanenkinga yokuqalisa ubuthongo. Ukungazinzanga kunokubangela ezininzi; ngamanye amaxesha ngenxa yeengxaki ngexesha lokufuna ukulala. Kukho iinkqubo ezininzi ze-biological, kubandakanya iipatheni zokulala, ezilandela isigqirha se - circadian . Iingxaki ezi zinto zingakhokelela kwisinye sezijikelezo zesisu sokulala , okuqhelekileyo ukulibaziseka okanye isifo se-sleep stress.
Njengendlela yokwenza kwakhona ixesha lokulala, i-chronotherapy inokusebenza kakuhle.
Njengoko kukhankanywe ngasentla, kubandakanya ukulibaziseka kokulala ngeeyure eziliqela kwiintsuku ezilandelelanayo. Oko kungenakucaca, nangona kunjalo, ukuba ukulibaziseka kuqhubeka imihla ngemihla, ngexesha lokulala lijikeleza ngeeholide ezingama-24. Oku kungaboniswa ngomzekelo: Ukuba uthe wabuleza isifo se-sleep syndrome , unokufumanisa ulele e-3 ekuseni xa unqwenela ukuba ulala embhedeni ngo-11 ebusuku.
Unokulandela le shedyuli elandelayo njengoko ulungisa ixesha lokulala kunye ne-chronotherapy:
- Usuku 1: Ixesha lokulala kwi-6
- Umhla wesi-2: i-Bedtime 9 am
- Usuku lwe-3: Ixesha lokulala kwi-12 imini
- Umhla wesi-4: Ixesha lokulala kwi-3 ntambama
- Usuku lwesi-5: Ixesha lokulala kwi-6 ntambama
- Umhla wesi-6: Ixesha lokulala nge-9 ntambama
- Usuku 7 kwaye emva koko: Ixesha lokulala nge-11 ntambama
I-regimen enjalo kufuneka ilandelwe ngokungqongqo, kwaye ngokuqhelekileyo kubalulekile ukwenza unyango lwe-chronotherapy kwisimo esilawulwayo, njengesibhedlele. Kwezinye iimeko kunokufuneka ukuba wenze utshintsho kwixesha elincinci, ukuphucula ixesha lokulala ngexesha elilodwa ukuya kwiiyure ezimbini. Ukwahlula ukutshintsha okanye ukugqithisa kwishedyuli kuya kukushiya ukubuyela kwiindlela zakho zakudala. Emva kokuba ixesha elitsha lexesha lokulala lisiwe, kufuneka liqwalaselwe ngokuthe ngqo.
> Umthombo:
> IBonnet, uMichael et al . "Unyango lwama-insomnia." Isemgangathweno.