Yintoni onokuyilindela kunye neyiphi imibuzo ekumele uyibuze
Ngaba udinga ukufundwa kokulala kwi- fibromyalgia (i-FMS) okanye isifo esingapheliyo sokugula (CFS okanye ME / CFS )? Iziphazamiso zokulala zivame ukuza kunye nale miqathango, kwaye uphando lubonise ukuba ukulala okungabonakaliyo kubonakalisa iimpawu ezinzima, ngakumbi iintlungu ze-FMS. Oogqirha abaninzi bancomela isifundo sokulala se-fibromyalgia okanye izigulane ezingapheliyo.
Ukuba ucinga ukuba unesifo sokulala (okanye ngaphezulu kweyodwa), kufuneka uxoxe nodokotela wakho malunga neempawu zakho.
Unokucela ukuba ufunde isifundo sokulala ukuze ingcali ihlolisise iipatheni zakho zokulala kwaye ikunike ukuxilongwa.
Yiyiphi Isifundo sokulala?
Kuqhutywe isifundo sokulala ukuze uhlolisise ukuphazamiseka kokulala, kubandakanya ukulala kwe-apnea yokulala , ukulala , kunye nokugula okungenamsoco (RLS). Kufuna ukuba ulale ebhodini ekhethekileyo enee-electrode eziqhotyoshelwe kuwe ezijongana namaza akho engqondo, ukuphefumula kunye nokuhamba. I-technician ilindile igalelo esuka kuma-electrodes kwaye ikuqwalasela ngekhamera.
Ugqirha wakho angathanda ukuba ufunde ngokulala xa unenkathazo yokulala, uvuke rhoqo, okanye unempawu zokulala, i-RLS, okanye enye ingxaki yokulala.
Imibuzo Yokubuza Ngaphambi Kokulala Kwakho
Njengaye yonke into, abo bethu kunye ne-FMS kunye ne-ME / CFS kufuneka bacinge ngezinto ezithile ngaphambi kokungena kwisifundo sokulala. Nazi ezinye zeempendulo eziphakanyisiweyo ongathanda ukuzibuza ngaphambi kokuba ungene:
- Ingaba isibonelelo sinamanzi? Amagumbi okuhlalisa ngasese?
Ukuba indlu yokuhlambela isesidlangalaleni, unokufuna ukuhlamba ubuso bakho, ukuxubha amazinyo, njl njll ngaphambi kokufika kwisifundo.
- Ngaba amagumbi aneethelevishini? Ngaba kulungile ukuzisa incwadi?
Ukuba uhlala ujonga iTV okanye ufunde ukukunceda ulale, ukwenza oko kunokukunceda ukhululeke kule ndawo entsha. - Ngaba unako ukuzisa iibhedi zakho?
Lindela ukulala kwebhedlele-bhedlele, igcwaliswe ngamaphepha kunye neengubo ze-wimpy. Ukuba ufana nam, ezo sheetshi zifana nephepha lehlabathi!
- Bawasebenzisa njani uhlobo lokubambelela?
Oku kubalulekile ukuba unobungozi okanye uvalelekile kumateyipu okanye kwi-glues yezokwelapha, abayisebenzisayo ukudibanisa i-electrodes kwiindawo ezininzi zomzimba wakho.
Yintoni onokuyilindela ngexesha lokufunda kwakho ukulala
Uyakucelwa ukuba uhlolwe ngokuhlwa ngokuhlwa, kufuphi nalapho abantu abaninzi belala khona. Emva kokukuthatha ekamelweni lakho kwaye uthetha ngeempawu zakho kunye nembali yonyango, uchwepheshe uza kuqalisa i-electrodes yakho. Lindela ukuba ube neentloko kunye nobuso, isifuba, isisu, kunye nemilenze (ukujonga iingxaki zokuhamba ezinjenge-RLS kunye neengxaki zentshukumo yokuhamba kwenyathelo.)
Zonke ezi zixhobo zikwi-electrode ziyakunxibelelana omnye nomnye ngeentambo ezincinci, kwaye unokuba udinga ukumbathisa izibopho ezisezantsi esifubeni sakho nasesisu ukuze uqaphele ukuphefumula.
Emva kokuba ulungiselelwe, uya kulala. Ikhamera yoqwalaselo iya kutsalwa kuwe, kwaye amaza akho engqondo kunye nolunye ulwazi uya kuhlolwa kwelinye igumbi.
Ekuseni, uya kuvuswa kwaye uya kuba nexesha lokuhlamba ngaphambi kokudibana nodokotela ukuze uphumelele kwiziphumo.
Nangona isifundo sokulala asinakho kakuhle (ngubani ofuna ukujongwa ngelixa elele, okanye abe neentambo ezinde?), Ubusuku obubodwa kuphela, kwaye yinto enokukunceda ukuba uzive ungcono kwaye usebenze ngakumbi.
Musa ukukhutshwa ngoloyiko lwentloni, kwaye ugxininise inzuzo enokuthi ufumane inkcazelo yokufunda ubuthongo ekuphatheni iingxaki zakho zokulala.
Yintoni ozakuyifaka kwiSifundo sakho sokulala
Ukongeza kwi-toothbrush, i-pajamas kunye nokutshintshwa kweengubo, unokufuna ukuzisa izinto ezininzi kukukunceda ubusuku busenokungabonakali kakuhle:
- Ubuncinane umlenze omnye, kwaye ngaphezulu xa usebenzisa ezininzi; nantoni na into ekunceda ukhululeke ebusuku
- Zonke iimichiza oqhelekileyo uthatha ngaphambi kokulala kunye nayiphi na imithi onokuyidinga. Ukuba uhlala ufumana intlungu ye-musculoskeal, uthathe intlungu okanye i-patches-ibhedi ayinakho ukukhululeka kakhulu.
- Iigumbi lokulala okanye iisokisi, ukuba kufuneka uvuke phakathi kobusuku
- Into yokutya kwasekuseni, kunye nayiphina imithi ongayithatha ekuseni. Isiko sinokubonelela ngekhofi okanye ijusi, kodwa ungalindelanga nantoni na into.
- Izinto zokufunda okanye into enokuyenza, ukuba unokulinda ixesha elide ngaphambi kokubona ugqirha.
Ukulala kuyisiseko sempilo enhle. Isifundo sokulala singaba sisixhobo esibalulekileyo ekufumaneni nasiphi na unyango olunokukunceda uphucule ubuthongo bakho. Xa uphumla bhetele, unokubona kakuhle iimpawu zakho ziphucula.
Imithombo
Psychology yezeMpilo. 2008 Julayi; 27 (4): 490-7. "I-Fibromyalgia: indima yobuthongo inokuchaphazela kwaye kwimeko engafanelekanga yokubuyisana nokubuyiswa."