Esinye sezikhalazo eziqhelekileyo ndiva kwiigulane ze-thyroid zithetha ngokukhathala. Oku akukona ukukhathala okuqhelekileyo abantu abaninzi bafumana emva kobusuku bokulala, okanye ngexesha lokuxakeka kunye nexinzelelo. Oku kutyhafaza, ukungapheliyo okungapheliyo okuphazamisa ukusebenza kwansuku zonke.
Ngomnye uphando lwekhwalithi yempilo endiyifumene, izigulane ezingaphezu kwezi-9 kwisifo se-thyroid zihlolwe ukukhathala njengesifo esibalulekileyo.
Njengezinye izigulane ze-thyroid , unokuziva unxinekile ukususela ngelixa usukuma ekuseni kuze kube yilapho ubuyela ekulala ebusuku. Okanye, njengabanye, unokuba neengongoma emini - ngokuphindaphindiwe emini okanye ngokuhlwa-xa ukudinwa kukuphefumula kwaye kufuneka uvale amehlo akho imizuzu embalwa ukuze uqhubeke. Okanye unokuba noxinezelo oluphantsi, kunye nobusuku obusenyakatho, okanye iseshoni yokuzilolonga, kunokushiya uziva unxweme kwaye udinwe iintsuku eziliqela.
Ukuba unesigulane se-thyroid ngesifo esiqhubekayo njengokukhathala, kukho izinto ezininzi ezifunekayo ukucubungula - ingabe unyango lwakho lwe- thyroid luye lwaphuculwa , ngaba kukho i- under-adrenal tiredness issue , kunye naziphi iimeko ezinxulumene ne-thyroid ezinokubangela ukukhathala .
Ngokuqhelekileyo, nangona kunjalo, umcimbi obalaseleyo kubo bonke udlalwa ngamagulane kunye noogqirha: ngaba ulala ngokwaneleyo?
Ngokwenzululwazi ekhishwe kwi-National Sleep Foundation, omnye umntu abathathu e-United States ulala ngeeyure ezingama-6 okanye ngaphantsi kwebusuku, ubuncinane ngaphantsi kweeyure ezicetyiswayo ukuya kwiiyure ezingama-7 ukuya kwe-9 ngobusuku obufunekayo ukuba sisebenze ngokusemandleni ethu.
Kuphononongo lwabo, ama-40 ekhulwini abantu abadala bathi balele ngolo suku ekuphazamise imisebenzi yabo yemihla ngemihla.
Futhi ugcine engqondweni, i-National Sleep Foundation yahlola abantu abaninzi-kungekhona nje izigulane ze-thyroid. Ekusebenziseni kwam ukuqeqeshelwa nezigulane ze-thyroid, ndivame ukuva abantu bethetha ukuba banzima kangakanani.
Sekunjalo xa ndibuza ukuba balala kangako, bahlala bephantsi kwamahora angama-7 ngobusuku. Ngamanye amaxesha kuncinane kangangeeyure ezine okanye ezintlanu ngobusuku. Akumangalisi ukuba bakhathele!
Ndingomnye walabo bantu abangenzi kakuhle kuma-7 1/2 ukuya kwi-8 iiyure zokulala ubusuku bonke. Kodwa phakathi komsebenzi kunye nobomi bendlu - kwaye ngokukodwa, ukuba nabantwana - ukufumana ubuthongo obuninzi kukuba i-luxury ineyona nto ndiyithandayo. Kwixesha elidlulileyo, ndandisoloko ndifuna ukugxeka i-thyroid, kwaye ndicinga ukuba mhlawumbi ndifuna ukuthetha nogqirha malunga nokunciphisa i-dosage, okanye malunga nokuxhaswa kwamandla, njalonjalo.
Kodwa nantsi ukuphumelela. Nanini na ndihamba ngobusuku obuncinane xa ndihamba ngeeyure eziyi-8 ngobusuku, ngokukhawuleza ndonwaba ngakumbi kwaye ndinamandla. Ukukhathala kwam kuhambelana ngokucacileyo ukufumana inani lokulala ndiyasebenza.
Ukulala kubalulekile ukunciphisa ukukhathala, kodwa kubalulekile kwimpilo eqhubekayo. Izifundo zibonise ukuba ubuthongo obaneleyo bunokuba nemiphumo emibi yezempilo, kuquka:
- ukwanda kwenani lentliziyo kunye nokwanda kwengcinezelo yegazi
- ukuvutha
- ukunyamezela kwe-glucose ukunyamezela
- ukwandisa indlala / isondlo, inzuzo yesisindo
- ukwanda komngcipheko wexinzelelo
- ukunciphisa umzimba
Ukuba awufumani ubuthongo obunjani, kufuneka uqale ngokuqhuba ubuthongo obuhle . Oku kuquka: ungasebenzisi ibhedi yakho njengendawo yokusebenzela, ukubukela ithelevishini, okanye ukufunda; ukusekwa rhoqo kwixesha lokulala; ukulawula amanqanaba okunyamezela, ukufumana umzimba owaneleyo; ukukhawulela; ukuphepha ukuthintela njenge-caffeine ngaphambi kokulala; ukuphepha ukutya emva kokuhlwa; ukunciphisa isandi nokukhanya ekamelweni lokulala; kunye nezinye iindlela zengqondo eziqhelekileyo.
Abanye abantu bafumanisa ukuba ukulala-kuquka oko kwaziwa njengendlela yokulahla kwamandla-kunokunceda ukulungiselela ukungabi nobuthongo bokulala ebusuku.
Ukuba ungeke ukwazi ukungena kumzekelo wokulala obunempilo, unokuba unqwenela ukuthetha nothando lwakho malunga nokuzama ukufumana izibonelelo zokulala kunye nezityalo, ngaphandle kokusetyenziswa kweziyobisi ezingaphezulu kwee-counter, ezifana ne-diphenylhydramine (oko kukuthi, uBenadryl), i-melatonin, i-doxylamine (oko kukuthi, i-Unisom), okanye iifom ze-herbal ezifana neengcambu ze-valerian, intyatyambo yeentyantyambo, okanye i-kava kava.
Ngenxa yeengxaki zokulala ezingapheliyo, ugqirha wakho unokuncoma i-antidepressants, iyeza-anti-anxiety, okanye imithi yokunceda ngokulala.
Imithombo
Bonnet Ph.D. UMichael noDonna L. Arand Ph.D. "Ubuninzi Ubuthongo Abadinga Abadala ?," IPhepha Elimhlophe: Isiseko seSizwe sokulala. http://www.sleepfoundation.org/article/white-papers/how-in--leep-do-ad-
Ukulala Kakhulu Ngaba Sifuna Ngempela? Http://www.sleepfoundation.org/article/how-leep-works/how-m--leep-
"Izindlela zokulala zokulala kunye nezitayela zika-2005," iNational Sleep Foundation. http://www.sleepfoundation.org/article/sleep-america-polls/2005-dity-leep-habits-and-styles