Ukuziva Uxakeke Ngamhlanje Ungaphakamisa I-Underlying Sleep Disorder
Kungabonakala ngathi kuyinto engavumelekanga ukuyicinga, kodwa yintoni ebuthongo kunye nento ebangela ukuba? Ngaba ukulala kubonisa ukuba kukho ukuphazamiseka kokulala okufana ne-sleep apnea okanye i-narcolepsy? Yaye ulala njani ukungafani nokukhathala? Masifunde.
Ukulala kukuba umnqweno wokulala. Ngamanye amaxesha kubhekiswa njengobungqingili kwaye ngokunyuka kwandisa ixesha elide sihlala siphapheme.
Ukuze uqonde oko kuthetha ngokwenene ukulala, cinga ngolu hlobo:
Khawucinge ukuba awuzange ulale ngokwaneleyo kwixesha elidluleyo ubusuku obuninzi kwaye emva koko ube nesidlo sasemnandi kunye ne-turkey, amazambane ahlambulukileyo kunye ne-gravy, kunye nobunxila obuninzi. Ngoku ke emibini ngemini kwaye uhleli ngokukhululekile kwisihlalo esikhulu esithambileyo kwigumbi elitshisa kakhulu. Ufunda incwadi enesithakazelo okanye uphulaphule inkqubo yethelevishini engathandekiyo. Iinkophe zakho ziba nzima. Uvakalelo olufudumele luza phezu kwakho. Uza kuphuma. Ulele.
Ngokukodwa, ukulala kuhlobana nokuqokelela umthunywa weemichiza okanye i-neurotransmitter, ngaphakathi kwengqondo ebizwa ngokuba yi- adenosine . I-Adenosine inokwakha phakathi kweeseli zamathambo kunye namanqanaba aphezulu kwindlela yokusebenza yecrosoftstem ehambelana nemilinganiselo yokulala. (Ngokuthakazelisayo, i-caffeine isebenza ngokuthintela isenzo se-adenosine ngaphakathi kwengqondo, ekhokelela ekuvukeni.
Utywala luyithuthukisa kwaye lunomdla wokuba ulele ubuthongo.) Ukulala kungenzeka ngokuqhelekileyo okanye kungenxa yokugula kwengxaki yokulala.
Abantu bazizwa belele imihla ngemihla, ingakumbi ngaphambi kokulala. Isilinganisi sokulala okanye ukulala siyakwandisa ixesha elide uhlale uphapheme. Uyakuziva ukhulule xa uhlala ulala, njengobusuku.
Oku kuhambelana nendima yesigxina se - circadian . Ubuthongo buya kuba bubi nakwixesha lokulala . Ukuba ubuthongo obunobuthakathaka bufumaneka, unokuziva ulala kakhulu emini.
Ubuthongo obuninzi kunye nexesha elaneleyo elichitha ixesha lokulala linganciphisa ingxaki yokulala. Ukulala ngokugqithiseleyo emini, edlalwa yi- Epworth sleeping scale , isikhalazo esiqhelekileyo phakathi kwalabo abanokugula okuphambene nokulala . Ngaloo miqathango iholele ekulaleni ukuhlukana, okuphazamisa inkqubo yokubuyisela. Abanye abantu banokulala ngaphandle kwesizathu esicacileyo ngenxa yesimo esibizwa ngokuba yi-idiopathic hypersomnia.
Ukongezelela, ukulala kungabangela ukutya ukutya okucebileyo kwi-tryptophan (njenge-turkey), ukusela utywala , okanye njengempembelelo emacaleni kwimithi (kuquka iipilisi zokulala ). Emva kokutya ukutya, ukugungqa kuthiwa ubuthongo obusemva.
Kubalulekile ukuhlukanisa ukulala okanye ukulala ngenxa yokukhathala okanye ukhathala. Ukukhathala kungabonisa isethi esahlukileyo seemeko zonyango, kubandakanywa i-anemia, hypothyroidism kunye nokudandatheka. Kwiindawo zobunzima bokulala, ukukhathala kuyinkxalabo evamile yokulala . Abantu abanokukhathala badla beziva bekhathele, kodwa xa banikezwa ithuba, bahlala bengakwazi ukulala.
Ukuba unobungozi obunzima, kufuneka uxoxe nodokotela wakho ukuze ubone ukuba ngaba unesifo sengxaki yokulala.