Kutheni Ufumana Ubuhlungu Ngomdlavuza kunye Nendlela Owuphatha ngayo
Ukungabonakali Inkcazo
Ukuqhawula ingxaki yokulala echazwe ukungakwazi ukulala, uhlale ulele, okanye ufumane ubuthongo obuphumayo ixesha elide. Abantu abanomdla bahlala besweleka ngenxa yezizathu ezahlukahlukeneyo, ngokuqhelekileyo banxulumene nokunyangwa komhlaza kunye neengcinezelo ezibeka ubomi babo. Ingxaki exhaphakileyo kakhulu echaphazela izigidi zabantu ngonyaka.
Ukuqhawula i-insomnia ingaba yimbi (ixesha elifutshane) okanye elingapheliyo (ixesha elide).
Iimpawu zokulahla
Izimpawu zokungafihli ziquka:
- ubunzima bokulala
- uvuka ebusuku
- ukuvuswa kakhulu kusasa
- ukufumana ukulala okuphumayo; ndiziva ndidiniwe xa ndivuka
Iimbangela Zokuqhawula Ngexesha Lokunyanga Kwemhlaza
Kukho izizathu ezininzi zokuba umntu ofumana unyango lomhlaza angakha ukulala. Izizathu eziqhelekileyo ziquka:
Iimiphumo zecandelo lamachiza: Abantu abanomdla kaninzi baqulunqwa iintlobo ezahlukeneyo zamachiza, ezinokuvelisa ezininzi iziphumo ezibi, kuquka ukulala. Xa uqokelela imiyalelo, soloko ufunda ulwazi olubonelelwe ngamachiza. Liza kubhala uluhlu olufanelekileyo lwesigulane, njengemiphumo engalindelekanga. Ezi ziqulatho zolwazi zilungile ukubhekisela xa ufumana iimpawu ezingavamile emva kokuba uthathe unyango, ngoko qi Ukuba unemibuzo malunga nemiphumo emibi yonyango, qhagamshelana nekhemistiki okanye ugqirha.
Ukusetyenziswa kweCaffeine : Ukukhathala ngenye yeempembelelo ezibikwe ngokuqhelekileyo zonyango lomhlaza kwaye izigulane ezininzi zijika kwikhofi, iziphuzo eziphathekayo kunye neziphuzo zamandla ukulwa nalo. Nangona i-caffeine ingakunika ixesha elithile amandla, mhlawumbi iyakubangelwa xa kufike iingxaki zokulala. Ngaba uyazi ukuba kungathatha iiyure eziyi-8 ukuba i-caffeine ifake ingubo?
Kungcono ukuphepha i-caffeine kunye nokunciphisa ukusetyenziswa. Ukuba usela uphuzo lwe-cafein, uyiphephe emini nasemini.
Ukuxinezeleka: Ukuxinezeleka, ukuxhalaba kunye nokukhathazeka kungabangela ubundlobongela, ingakumbi kulabo ababethe isifo esingapheliyo, njengomhlaza. Iingcinezelo ezipheleleyo zokuba nomhlaza, ukuhlangabezana nemiphumo emibi, kunye nokutshintsha kwimiba yobomi kunokubangela iingxaki zokulala.
Nceda uqaphele ukuba kukho ezinye izizathu zokungazinzi, kuquka nezifo zonyango ezifana nesifo se-Alzheimer kunye nesifo sika-Parkinson. Ukuxinezeleka, iziphumo zamachiza kunye nokusetyenziswa kwe-caffeine yizona zizathu eziqhelekileyo zokungazinzi kwizigulane zomhlaza ngaphandle kokunciphisa.
Unyango lwe-Insomnia kwiCarcer
Ukunyanga ngokugqithiseleyo ukulala, kubalulekile ukuqaphela isizathu esiyintloko. Xa uphathisa isizathu, ekugqibeleni unciphisa iimpawu. Ukujongana nemiba efana noxinzelelo, ukusetyenziswa kwe-caffeine kunye nemiphumo emibi yonyango inokuphucula kakhulu ukulala.
Ukusetyenziswa kweziyobisi, eyaziwa nangokuthi i-sedatives okanye iipilisi zokulala, ziyafumaneka. Ziyakwazi ukusebenza ngempumelelo kubantu abaninzi, okuyinzuzo. Ukungalungi kwezidakamizwa eziqhelekileyo ezichanekileyo zokunqongophala zibandakanya iziphumo ezinjengezondlo, ukulala, kunye neentloko.
Kukho izidakamizwa ezingaphezulu kwe-counter and the supplements used to treat the insomnia. Ngaphambi kokuba uthathe naziphi na iziyobisi ze-OTC okanye izongezo zezityalo, xela ugqirha wakho. Amachiza kunye neminye imithi ye-homeopathic inokusebenzisana neziyobisi zonyango, ezinokudala ukusabela okubi.
Ukuzivocavoca, ukuba kuvunyelwe, kwakhona kuyindlela engeyiyo imithi enganceda ukulwa nokulala. Abanye abantu baye baphumelela nge-yoga kunye nokucamngca. Ezinye iindlela zokwelapha ukungabikho kokulala zibandakanya unyango lokuphumula kunye ne-aromatherapy. Ezinye iindlela zokuphatha ukungazinzi.
Ukungafihla Inokuthi Kuyakwazi Ukuchaphazela Abanakekeli beCans
Abantu abanomhlaza ababona kuphela abachaphazelekayo ngenxa yokungazinzi xa ukuxilongwa kwabakhathaleli banokukwazi ukufumana ingxaki yokulala.
Njengezigulane, uxinzelelo, ukusetyenziswa kwe-caffeine, kunye nemiphumo yempembelelo yonyango ngokuqhelekileyo iyona nto.
Ukuba unesifo sokulala, xela ugqirha wakho. Kungenzeka kube yintlupheko eqhelekileyo, kodwa ayiyikunyanzelwa kwiindawo zonyango. Ngesikhokelo sakho soogqirha, ukulala usinokuba lula ngokulawulwa kwezonyango, ukwelashwa okungekho kweyeza, kunye nonyango oluthile.
> Umthombo:
> "Iingxaki zokulala: Ukungazinzi," i-American Society of Clinical Oncology (ASCO), 07/2015.