Izinketho zeMithi kunye ne-Over-the-Counter Options ye-Drug for Better Sleep
Ukuqeda i-Menopause nokusabalalisa kubonakala sengathi kuhamba ngesandla. Abasetyhini abaninzi banokulwa nokulala ngexesha lokutshintsha kwexesha. Ngethamsanqa, kukho ezininzi iinkqubo zamachiza kubasetyhini abajongene nokuyeka umva nokulala.
Ukunquma kwexesha kunye nokuNqabana
Ngehora lesibini ekuseni, kwaye usenza isigqibo sokuba uphonsa ixesha elide, vuka uphinde wenze ipuzzli ye-sudoku, ubeke kwisitampu sesitolo-okanye ukhawuleze uze uphumelele.
Unokulala, kwaye yaqala xa ungena kwiminyaka ye-menopausal .
Kukho abaninzi abafazi abanenkxwaleko efanayo, kodwa akuyona into endiyithuthuzelayo xa yonke into oyifunayo imbalwa imizuzu yokulala ngaphambi kokuba i-alamu ihambe. Kwaye xa ucinga ngengqondo yakho, kukho ezininzi iinkxalabo kunye noxanduva olukhethwa kulo ukuba akunakwenzeka ukubuyela ekulaleni.
Ukulahla okungapheliyo kunokuchaphazela umgangatho wobomi bakho. Ukulala ubusuku kunye nokukhathala kuya kwenza yonke into ibe nzima kwaye ingaqala ukuphazamisa indlela yakho.
Makhe sicinge ukuba uzame ukuhlamba ngaphambi kokuba ulale, unganakwenzeka ukuba ufumane ukuphumula okuqhubekayo kwaye sele usuqalile kwi-caffeine. Ukuba usabanjwe kwipatheni yokuvuka ngokukhawuleza kungase kube ixesha lokuqwalasela imishanguzo yokujika umjikelezo wakho wokulala.
Amachiza Okunceda Ulale Ngcono
Nazi ezinye zezinto ozikhethayo.
Ngokuqhelekileyo, ezi zihlobo oluthile lwe- antihistamine , ngamanye amaxesha ludibaniswe neyeza. Ngenxa yokuba awuyidingi imithi, ayifumaneka lula, ayithengi kwaye asebenza kakuhle ekuncedeni ukuba ulale.
Bavame ukukunika "ubuthongo bokulala" nangona kunjalo, kwaye oko kunokukwenza uzive unogada ekuseni, okanye ungaphazamise imisebenzi yemoto efana nokuqhuba.
Kodwa ukuba uwathatha ngokuhlwa ngokuhlwa kwaye unokulala ngeeyure ezisibhozo okanye ezisibhozo, zikhe zikhethiweyo.
Hyative Hypnotics
Iqela lemithi ebizwa ngokuthi "benzodiazepines" lidla ngokubhekiselele kwixhala kunye nokulala. Ezi zi yobisi, njengeValium, Xanax, Ativan kunye nabanye, zisebenza kakuhle ekuncincizeni nasekuncedeni ukulala. Kukho omtsha, onobuncinane abenza i-benzodiazepines njenge-Restoril kunye ne-ProSom ephumelelayo ukunyanga ukusalawuleka kwexeshana kwaye ayinayo imiphumo emibi.
Qaphela ukuba yonke imithi ye-benzodiazepine inokudala ukuxhomekeka, kwaye enye ibangela inkumbulo kunye nezinye iingxaki ezingqondweni. Ezi zonyango zivame ukuba zingasebenzi ngaphaya kwexesha, ngoko ukusetyenziswa kwexesha elifutshane kungcono kunexesha elide lokusetyenziswa.
Kukho neyeza ezingekho ze-benzodiazepine zonyango, ezifana ne- Ambien , Sonata kunye ne-Lunesta, ezibonisa ukuba zinempumelelo ngaphandle kwemiphumo emibi ye-benzodiazepines. I-Lunesta ibonakala ikhuselekile nangona isetyenziselwa ukufikelela kwiinyanga ezintandathu.
Ukuxhatshazwa
Zininzi iintlobo ze-antidepressants, eziquka i-tricyclic anti-depressants kunye nezinye ze-SSRI ezixinzelelekayo, zisetyenziselwa ukuphazamiseka kokulala. Ngenxa yokuba le myeza iphinde iphathe ukuxinezeleka kunye nokuxhalaba, ingaba lukhetho olufanelekileyo xa unesifo sengqondo kunye nokungazinzi.
Kukulungele ukuba uqaphele, nangona kunjalo, ukuba abanye abadandathelwanayo banokubangela ukulala, okungabinceda uxinzelelo lwakho okanye uxinzelelo.
Ukuba okwangoku unesifo esiphathekayo kwaye unokulala, xela umboneleli wakho wezokwelapha ukuba ubone ukuba unyango lwakho lubangela ukungazinzi kwaye ingaba enye inokuba yinto ekhethekileyo.
IHormone Therapy
Ukuba ukulala kwakho kubangelwa yimpawu zokuphuphuma komzimba - njengengxuma yobusuku okanye i-hormone swings - okwenza ukuba uvuke, unokuba ngumviwa ofanelekileyo kwikhosi ye-hormone. Ngamanye amaxesha umthamo omncinci we-estrogen okanye u- estrogen / unyango lwe-progestin unokukufumana kwiimpawu zokugqithisa kakhulu, kwaye ke unokuthi uphephe kwaye unqume.
Kodwa i-hormone inobungozi babo. Hlola kunye nogqirha wakho okanye umboneleli wezokwelapha ukuze uxoxe ngeendlela zokwenza i-hormone kunye nokukhathazeka kwabo ukhuseleko.
IiMpawu zoPhando
Xa ubuhlungu buvusa ubusuku bukhuni ukubuyela emva kokulala. Ngexesha othabatha into ethile yentlungu kwaye ulindele ukuba isebenze, unokuba usukuba ubusuku.
Ukuba unentlungu eqhubekayo kwaye awuqinisekanga ukuba yintoni ebangela ukuba, yenze i-aphoyintimenti yokufumana. Kukho iimeko ezininzi ezibandakanya intlungu ephakathi kwendalo. Nantoni na evela kwi-arthritis kuya kwiingxaki zentlungu ye-gallest beza kuba yiyona nto.
Emva kokuba wazi into ebangela intlungu, khuluma nomboneleli wakho wezonyango malunga nendlela efanelekileyo yokuyilawula. Kukho iindlela zokunciphisa intlungu yakho ngobusuku ngokuthatha imithi enomsebenzi ngaphambi kokuba ulale. Kuthatyathwa ngokufanelekileyo, imithi yokunyanga ingeyiyo imithi, njenge- ibuprofen , i- acetaminophen , i- naproxen okanye i- aspirin , inokuba yiyo yonke into oyifunayo.
Thetha noDokotela wakho
Hlola kunye nomboneleli wakho wezonyango ukuba uye walala ubusuku obungaphezu kwamaxesha ambalwa ngeveki. Unokwenza unyuselo oluninzi lwezonyango ezinokukukhupha ngaphandle kwelo phethini kwaye ubuyisele amandla kunye nemizwa yakho.
Qiniseka ukuxoxa ngezinto ocinga ukuba zinokubangela ukulala, kuba kunokwenzeka ukunyanga ingxaki engundoqo kunokuba usweleke yedwa - kwaye usombulule iingxaki zombini kanye.
Ukuxinezeleka, ukuxhalaba, intlungu, ukuphuza umlenze wesifo, ukusila ebusuku kunye nokugula ukulala, zonke iimeko ezikukhupha ukulala kwakho - kwaye ezinokunyangwa ngeendlela ezikunceda ukuba ubuyele kwisimo sokulala sokubuyisela.
Ukuqeda isiXhosa, ukuSawula kunye noTywala
Kuzama ukusebenzisa utywala ukuze uphumule kwaye uzive ulele, ingakumbi emva kosuku olunzima. Kodwa ukusela utywala ngexesha lokulala liza kutshabalalisa umgangatho wobuthongo bakho. Kungakhokelela ekunyamezelweni, okufuna ukuba ngaphezulu kwaye kufumaneke impembelelo efanayo. Kwaye kunokuba yingozi - nokuba yingozi - ukudibanisa utywala kunye neyeza zokulala.
Ngoko-ke, cima utywala ukuze ulale. Ubangela iingxaki ezininzi kunokusombulula.
Khumbula ezi ngongoma ukuba ufuna ukuyiphatha ngempumelelo ukulala kwakho:
- Ukuba ukhona nawaphi na amayeza aqhelekileyo, khangela kuqala ukuba ubona ukuphazamiseka kokulala kukuchaphazela. Ukuba kunjalo, uthetha ugqirha malunga nezinye izigqibo.
- Phatha naziphi na izizathu ezibangela iingxaki zakho zokulala. Ukuba uxhalabile okanye uxinezelekile, okanye ukuba unentlungu eqhubekayo, kunokukho iindlela zokuphatha ezi ngxaki kunye nokuphelisa iingxaki zakho zokulala.
- Sebenzisa imithi njengento yokugqibela, emva kokuba uzame ezinye iindlela zokujongana nokulala kwakho.
Akungabazeki malunga nalo, udinga ukulala kwakho. Ukunquma kwesikhashana kunika imingeni eyaneleyo ngokwayo, kwaye ukulala ngendlala kunokukwenza kubonakale kungenakwenzeka ukulawula. Fumana indlela engcono yokulala kwaye uhlale ulele ukuze ube namandla okuhlangabezana nemini yakho, imihla ngemihla.
Imithombo:
Inkcazo yeNkcazo yeSizwe ye-NIH kwiNkcazo yoLawulo lweMpawu eziHlanganisiweyo. Ukubambisana kwe-NIH kunye neNkcazo yeNzululwazi yeSizwe, uMqulu 22, iNombolo 1, Matshi 21-23, 2005.
Inkcazo yeNkcazo yeSizwe yeNzululwazi kwiMiboniso kunye noLawulo lwe-Insomnia engapheliyo kubantu abadala. I-Consensus ye-NIH kunye neNkcazo yeNzululwazi yeSizwe, uMqulu 22, iNombolo 2, ngoJuni 13-15, 2005.
I-Pagel, JF, iBennett, LP, iMyeza yoLonyango lweengxaki zokulala: Uhlolo-nkqubela, u- Prim Care Companion J Clinic Psychiatry , 2001; 3 (3): 118-125.