Indlela yokuziphatha ingabonakalisa iPasasomnia ekhuselekileyo
Ingavakala engaqhelekanga, kodwa ngaba kungenzeka ukuthumela okanye ukuphendula imiyalezo yesicatshulwa kunye nefowuni yakho ngelixa ulala? Yintoni engachaza ukubhalwa kwimiyalezo yokulala? Ingayinxulumanisa njani nezinye iindlela zokulala ezingavamile ezibizwa ngokuba yi- parasomnias ? Fumana izizathu zokubhaliweyo kokubhala kunye nokuba yintoni enokwenziwa ukukhusela ukuba ingabikho.
Yintoni yokulala ngeposi?
Ukulala ngokubhaliweyo kubhekisela ekusetyenzisweni kwefowuni ukuthumela imiyalezo xa usalokhu ulele.
Le miyalezo ingaqaliswa, kodwa ngokuphindaphindiweyo ithunyelwa ngokuphendula kwisilumkiso sombhalo ongenayo. Kwenzeka ngokuqhelekileyo xa kufumaneka ukungena kumandla kwifowuni, ezinokuthi zenzeke xa ulala nefowuni ebhedini. Ukufikelela kwifowuni kwindawo yokulala yasekuhlaleni kungasenza nokuziphatha.
Uninzi lweziganeko zokubhaliweyo zokubhala ngeempendulo ziphendula kwisigidimi esicatshulweyo esandula kutsho kunokuba uthumele imilayezo engaphikiswanga. Ukutshaya okanye ukuvakala isandi esichaza umyalezo wesicatshulwa ngexesha lokuvuka kungafana nokunyamekela kwethu ngexesha lokulala. Ukuphendula umyalezo wesicatshulwa kungabikho ukuziphatha okuzenzekelayo. Isilumkiso sesandi, ufikelela ngaphezu kokubamba ifowuni, kwaye uqale ukuthayipha impendulo. Ngelishwa, ngexesha lokulala asinalo ubuchule njengokuba sinokuthi sibe semini.
Nangona sikwazi ukuqonda isicatshulwa esilungileyo kwaye silungele impendulo ngokuxhaphaza ifowuni, oku kusenokuba akukho mpazamo.
Nangona imilayezo emfutshane ingaba nengqiqo, i-gibberish epheleleyo ingaba ngumphumo. I-Autocorrect ingazama ukwenza ingqiqo. Umyalezo wesicatshulwa esiwuthumelayo unganqanyulwa kwizinto eziyinyani, kufana nokuthetha ubuthongo (okanye ukutshatyalaliswa), kwaye kusenokuba kunengqiqo (nangona emva koko). Ezinye izimpendulo, ngakumbi ezifutshane, zifanelekile xa ezinye zididekile.
Izenzo zomntu ochaphazelekayo akunakho ukukhumbula emva koko.
Yintoni echaza ukuba kutheni ukubhalwa kwemiyalezo kulala?
Into ebaluleke kakhulu ukuyiqonda kukuba ingqondo yakho ingasayi kulala okanye ivuke ngexesha elifanayo. Eneneni, inxalenye yengqondo yakho evumela ukuba uvuke okanye uqaphele ingacinywa. Okwangoku, iindawo ezikuvumela ukuba ulungelelanise ukunyakaza nokuthumela imiyalezo ebhaliweyo kunokusebenza. Ekubeni ingqondo yakho ingekho kwilizwe elifanayo, unokuba namazinga athile okuqonda okwenzeka ngexesha elifanayo. Oku kungakhokelela ekuziphatheni okusemgangathweni okanye ekuziphatheni okwenziweyo. Xa lezi ziphatha ezingavamile zenzeka kwindawo yokulala, zibizwa ngokuba yi-parasomnias.
I-Parasomnias ziquka izinto eziqhelekileyo ezifana nokulala okanye ukulala ukuthetha. Basenokuquka ukuphazamiseka kokulala , ukulala ukutya kunye nezinye izinto ezinzima ezifana nokuqhuba okanye ukulala ngesondo. Kwamanye abantu, ukukwazi ukwenza iiphupha elifutshane ngokukhawuleza kubangela ukukhubazeka kokuziphatha kwe-REM . Ngokufanayo, ukulala ngeposi kungabonwa njengenye yezi ziphatha ezinokulala.
Indlela Yokunqanda Ukubhalwa Kwemiyalezo Yokulala ngokuSusa iifowuni zee-Cell
Kubonakala sengathi intsha iyakwazi ukulala nokubhala imiyalezo. Lo mbono unokungqinelana nento yokuba bahlala besetyenziselwa imilayezo yokubhaliweyo ukuthetha phakathi nomhla ngokubanzi.
Abaselula banokusebenzisa iicatshulwa ngokugqithiseleyo, ukuze kube yinto ebalulekileyo yobomi babo bemihla ngemihla. Kananjalo nabo banokuba baninzi ukulala kunye okanye kunye neefowuni zabo. Iifowuni zeefowuni zinokugcinwa zisondele kubo ubusuku, zombini ubusuku bobusuku bezonxibelelwano kunye nokugcina ubumfihlo babo. Ukongezelela, abatsha banako ukulala emva koko (njengenxalenye yesifo sokuphuza kwesifo sokulala ) kunye nokusetyenziswa kweselfowuni kunokudlulela ngelo xesha kwangoko ebusuku.
Ngokufanelekileyo, akukho mntu kufuneka alale ngefowuni. Oku kunokuphazamisa kwindawo yakho yokulala , mhlawumbi ngokusebenzisa imiyalezo yombhalo okanye iifowuni.
Ukongezelela, kunokuhlala uphapheme njengoko uxoxa nabanye, udlala imidlalo, okanye ugqume kwi-intanethi kwiifowuni ze-smart. Ukukhanya okuvela kwesikrini kunokuba neempembelelo ezingalunganga ekukwazi ukulala kwaye kubangele ubuthongo.
Nabani na unengxaki yokuthunyelwa kwemiyalezo yokulala, unokufumana inzuzo ekuboneni izikhokelo zokulala ezingcono . Ngokukodwa, kuya kubakho ukuqeda ukulahlwa kokulala . Ukulahlwa kokulala kungahle kukuhlukane nokukwazi ukulala ngokuzenzekelayo, ukwenzela ukuba iindawo ezigqithisileyo zengqondo zivele ngokulula. Ukongezelela, ukusetyenziswa kwe- Ambien okanye amanye amayeza okuxhomekeka kufuneka kugwenywe kuba oku kunokuchaphazela imemori yakho kunye nokwazisa ngelixa kukuvumela ukuba wenze ukuziphatha okunzima, kuquka ukuthumela imiyalezo.
ILizwi
Uninzi lwabantu luya kufumana ukuba ukususa iiselfowuni kuphela ukusuka kwigumbi lokulala kuwanele ukuyeka loo miyalezo yesicatshulwa esithunyelweyo. Kuya kukunceda ukuba ulale ngokubhetele kwaye uvuseleleke. Kunconywa ukuba ifowuni ingashiywe ukuhlawulisa ngobunye ubusuku kwelinye igumbi, njengekicini okanye igumbi lokuhlala. Thatha ikhefu ekuphazamiseni uze ufumane yonke into oyifunayo.
> Umthombo:
> Dobson, R. "Ukuthumela imiyalezo kubangela ukuba ubuthongo bentombazana ibulele." BMJ. 2003 Septemba 13; 327 (7415): 582.
> UGranner MA, et al. "Ukusetyenziswa kweTeknoloji ebusuku: Impembelelo yokulala kunye neMpilo." J Clin Sleep Med . 2013 Dec 15; 9 (12): 1301-1302.
> Hysing M et al . "Ukulala nokusetyenziswa kwezixhobo zobuchwepheshe ekufikeni kwentsha: iziphumo ezivela kwisifundo esiphezulu sabantu." BMJ Open . 2015; 5 (1): e006748.