Imbali Eqwalaselayo Ingavame Ukuqaphela Ukunzima Ukulala
Ubusuku bubonakala buhlala ngonaphakade njengoko uhlala uphapheme ubukele imizuzu yeekethi kwi-alarm clock yakho. Awukwazi ukulala. Kwaye kwimeko enqabileyo oyenzayo, ngokukhawuleza uvuke, ungakwazi ukuqhubeka ulala. Awukwazi ukukhumbula ixesha lokugqibela ubuthongo obuhle. Ukungazinzanga kungonakalisa ubomi bakho, kodwa unokuqiniseka njani ukuba le ngxaki?
Kufunyaniswa njani ukulala ngenxa yokulala? Ngaba kuyimfuneko ukuba ube naziphi na iimvavanyo? Yiyiphi imibuzo onokuyilindela ukuba ugqirha wakho akubuze kuwe xa uhlola ubunzima bakho bokulala?
Ukuqonda ngokucacileyo ukuba ukulala usisifo esifanelekileyo kunye noluphi ulwazi olunikezwa ngumniki-nkonzo wakho wezempilo, makhe sihlolisise inkcazo evela kwi- UpToDate -inkcazo yezobuchwephesha ezithembekileyo ezisetyenziswe ngababoneleli bezempilo kunye nezigulane ngokufanayo. Emva koko, funda ngolwazi olongezelelweyo malunga noko konke oku kuthetha ntoni kuwe.
"Ukuba ufuna uncedo lokulala, ugqirha wakho okanye umongikazi uya kuqala ngokukucela ukuba ukhumbule ukuba ungaphi na iiyure ozilalayo kunye neengxaki ozifumanayo ngokulala ngexesha eliqhelekileyo leeyure ezingama-24. Umlingane wakho okanye umnakekeli unokuncedisa ukuphendula le mibuzo kuba awukwazi ukuba kwenzekani xa ulala."Unokucelwa ukuba ugcine imbobo yokulala imihla yonke, okuyixesha lokulala kunye neengxaki zinye kwiiveki ezimbini.
Ugqirha wakho okanye umongikazi unokubuza eminye imibuzo ukuze achaze isizathu sokulala kwakho. Ukuhlolwa komzimba kunokwenziwa ukuba kuqinisekiswe ukuba kukho iimeko zonyango okanye ze-neurologic ezibangelwa okanye zibuhlungu ngakumbi iingxaki zakho zokulala. "
Ukusalalisa kuchazwa njengobunzima bokuwa okanye ukulala ubuthongo okanye ukulala okungaqabuliyo. Umsebenzi wokuqala ekuhloleni oku kukuqinisekisa ukuba inani lokulala olifumanayo lanele. Ukuba awupheli ixesha elaneleyo ebhedini, kodwa ukwazi ukulala ngokufanelekileyo xa ukhona, oku kungaba yinkinga yokuthintela ubuthongo kunokuba usweleke.
Ukuze ufumane ukuqonda okungcono ubuninzi bokulala kwakho, kunokunceda ukurekhoda iipatheni zakho zokulala kunye nombolo yokulala . Idayari elula yansuku zonke ihamba ngamaxesha akho okulala, amaxesha okuvuka, kunye naziphi na ixesha ovuke ngalo ubusuku okanye ulele ngexesha lomhla (njengama-naps). Unokurekhoda inani lexesha owaziva ulala ngalo. Kwakhona kunokuba luncedo ukurekhoda ezinye iinkcukacha ezifanelekileyo. Ngokomzekelo, unokwazi ukuba unosuku oluchukumisayo ngakumbi ngaphambi kokuphazamiseka ubusuku bokulala. Ukusetyenziswa kwezikhuthazo ezifana ne-caffeine okanye i- nicotine kwakunye neengcinezelo ezinjengotywala zingabhalwa.
Inzuzo yecala lokulala kukuba yindlela elula kwaye engahlambulukanga yokubhala umzekelo wakho wokulala kwiiveki ezimbalwa. Kungenzeka ukuba uqale ukuqaphela iipatheni zobuthongo bakho. Ngokomzekelo, ukuba uhlala unenkathazo yokulala kodwa ulala ngokulula, oku kungakhombisa isifo sokulala somjikelezo we- circadian esibizwa ngokuba yi-syndrome yokuphazamiseka kwesigaba sokulala. Uhlalutyo oluchanekileyo lungabonisa kwakhona izinto ezibangela ukulala kwakho. Mhlawumbi yinkomfa yebusuku yokuhlwa yeeyi ebangela iingxaki zakho.
Imbali yonyango ngokucophelela iya kuchonga ezinye izizathu zokungazinzi.
Iintlungu ezininzi ezenza intlungu iphazamise ubuthongo. Iingxaki ze-neurological ezifana nesifo sikaParkinson ziphazamisa ubuthongo. Kubalulekile ukulawula ezinye iziphazamiso zokulala eziphazamisa ubuthongo, ezifana nokugula kwemilenze yokuphumla kunye ne- apnea yokulala . Iingxaki zokuxinezeleka, ukuxhalabisa, okanye ingxaki yokuxinwa kwengxaki (post-traumatic disorder disorder) (PTSD) inokuphazamisa ukulala kwakho. Amanye amayeza angatshintsha ubuthongo bakho kwaye uhlolisise ezi zikwaziyo ngokunjalo. Umboneleli wakho wezempilo unokukuhlola ukuba ufumane ezinye iimeko ezinokubangela ubunzima bakho bokulala.
Ukuba ukuxilongwa kuphazamisekile, kuqhubeka ukuvavanya ukulala ngendlala.
Izifundo zokulala ezifana ne-polysomnography okanye i-actigraphy zinokucetyiswa ukuba zicacise ngakumbi oko kukubangela ukulala kwakho.
Isinyathelo sokuqala ekuboneni unyango olufanelekileyo lwesifo sakho sokulala sifumana ukuxilongwa ngokuchanekileyo.
Ufuna ukufunda ngaphezulu? Jonga isihloko seToDate , "Insomnia," ukwenzela ngolwazi olongezelelweyo lwezobisi .
Umthombo:
Bonnet, uMichael et al . "Ukulahla." Isemgangathweno.