Ukuyithintela izithintelo zokulala
Ulala njani ngobusuku bokugqibela? Ngaba uvukile uziqabule kwaye ulungele ukuqala usuku lwakho? Ngaba le mibuzo eyona mibi kunokuba ibuze umntu nge- fibromyalgia (i-FMS) okanye isifo esingapheliyo sesifo (CFS okanye ME / CFS )?
Nangona ukulala kubaluleke kakhulu kuthi, kunokwenzeka ukuba silale kangcono kule miqathango.
Enyanisweni, abaninzi abantu abane-ME / CFS baya kukuxelela ukuba balala kakuhle-mhlawumbi ezisibhozo ukuya kwiiyure ezili-10 ebusuku, kunye ne-naps ebudeni bemihla.
Uninzi lwethu nge-FMS, ngakolunye uhlangothi, sivakalelwa inhlanhla ukufumana iiyure ezine okanye ezintlanu zokulala ngokulinganayo ubusuku. Ukuvuka kuhlaziywa kungathi into okhumbulayo ukuyenza emva koko, ngaphambi kokuba iFMS okanye i-ME / CFS ihambele kwaye ihambe isuke iphelile.
I-FMS kunye neM ME / CFS zininzi kakhulu, kuquka ukukhathala nokubuyisela ukulala. Badibaniswa neengxaki ezininzi zokulala.
Kungakhathaliseki ukuba zeziphi iingxaki zempilo yakho, unokuzuza ngokulala okungcono. Akulula ukwenza zonke izinto ezinokukunceda ulale ngokubhetele, kodwa ukuphuculwa kwempilo kunokuba ngumvuzo omkhulu.
Imiqobo yokulala
Mhlawumbi uye wakuva ukuhlambulula ubuthongo (ukunyuka ngexesha elifanayo imihla ngemihla, ukuphepha i-caffeine ngaphambi kokulala), kwaye ngelixa kubalulekile, akusiyo kuphela ikhiye. Usenokuba uzame ezo ngcebiso kwaye ungananto. Ukuba kunjalo, unokuba nezinye izinto ezifuna ukulungiswa kuqala, kuquka:
- lawula iziphumo ezichaphazelekayo zokulala zonyango
- ukuxilongwa nokuphathwa kwezifo zokulala
- ukulawula intlungu kuba kunzima ukulala
- kutshintsha isimo sengqondo sakho ngokulala
Mhlawumbi ngeke ukwazi ukulawula abo bonke ngokukhawuleza kwaye kulula. Nangona kunjalo, kulowo nalowo ungayilungisa ngempumelelo, uya kuvuna izibonelelo zokulala okungcono, oko kuthetha ukuziva ungcono.
Iimiphumo zecala ezihlangeneyo zokulala
Isinyathelo esilula sijonga phezu kweminye imiphumo yecandelo lemiyeza kunye nezongezelelo ozithatha rhoqo ukuze ubone ukuba ingaba negalelo kwiingxaki zakho zokulala. U-insomnia , umzekelo, unempembelelo yecala lezonyango eziqhelekileyo, kuquka uLyrica (pregabalin) kunye ne- CoQ10 .
Unokufumana malunga nemiphumo emibi yezidakamizwa (kunye nezongezelelo ezininzi) kwiiwebhusayithi zokuvelisa iziyobisi, kwiindawo zokupakisha iziyobisi, iwebhusayithi ye-FDA okanye kwi-pharmacy yakho.
Musa ukulinganisela phantsi i-pharmacist yakho. Abagcini nje ukubala iipilisi! Abagqirha baqeqeshelwa kakhulu kwi-chemistry emva kwawo onke amayeza kwaye banokukuxelela ngokugqithiseleyo kunogqirha wakho.
Ukuba ukholelwa ukuba unyango lwakho lubangela iingxaki zokulala, xela ugqirha malunga nokukhetha.
Ukuchonga izifo zokulala
Ukuba ukrokrela ukuba unesifo sokulala, xela udokotela wakho malunga nalo. Iziphazamiso zokulala eziqhelekileyo kwi-FMS ziquka:
- kulala
- i-apnea yokulala
- imilenze yesifo
- bruxism (amazinyo agaya)
Olunye uphando lubonisa ukuba abantu abane-FMS banomsebenzi ongaqhelekanga wengqondo ngexesha leendlela ezithile zokulala, ezinokukunceda iakhawunti yokulala okusemgangathweni.
Ukuze unqume ukuba unesifo sokulala, ugqirha wakho unokufuna ukuba ufunde ngokulala .
Ukunyanga ngokufanelekileyo ukuphazamiseka kokulala akusoloko kulula. Umzekelo, ukuba ufuna umshini we- CPAP we-apnea yokulala, ngokuqinisekileyo kuthatha ixesha lokuba ufunde. Ukuba enye unyango ayikusebenzelanga kakuhle, ungadinga ukuzama ixesha elide ukufumana into eyenzayo (phantsi kweengcebiso zogqirha wakho, ngokuqinisekileyo).
Ukulawula Ubunzima bokuphucula Ukulala
Intlungu ye-FMS ibonakala nzima nzima ukuyiphatha. I-ME / CFS intlungu ingaba, ngokunjalo. Njengoko usebenza ukufumana iindlela zokuphatha / ukulawula intlungu yakho, cinga umbhede wakho. Ngaba i-mattress ikhululekile okanye ingenzakalisa ukubeka kuyo? Ingaba umsila wakho uxhasa intloko nentamo yakho kakuhle okanye uvuka ngeentsholongwane zomzimba kunye nentloko?
Ngaba ama-sheets akho athambile okanye atshabalale?
Ngamanye amaxesha, ukufumana ibhedi elungileyo , umlotha kunye namashiyetshi kunokukwenza ukuba umehluko. Kwakhona, ukuba unenkcenkcesha ngemibhidi yamakhredithi, khangela iimfestile zamaphepha ukuze uzigcine zibhetele. Zifumaneka kwiindawo ezininzi zokulala kunye nezitolo zendlu, kunye nabadayisi be-intanethi.
Unokufuna ukuthetha nodokotela wakho malunga nophando oluthile lwenyango ebusuku. Iyeza elenza ukhathele ukuba usebenze ngexesha lemihla liza kuba yilokho ufuna ukulala kangcono.
Kwakhona, izinto ezilula ezifana ne-Epsom bath bath okanye i- yoga yincinci inokukunceda ukuphucula intlungu yakho kwaye uphumule ngaphambi kokulala.
Ukutshintsha Isimo Senu Sokulala
Xa ucinga ngokulala, ngaba uzizwa ukhululekile kwaye ucocekile okanye unxininisa? Ukuba ukwesaba ukuya embhedeni kuba kuthetha ukuthatha ukuphaphama kunye nokulimaza iiyure, akusayi kunceda.
Kubalulekile ukucinga malunga nesimo sengqondo sakho malunga nokulala ukuze ukwazi ukubona ukuba unemibutho engalunganga. Unokwazi ukugqithisa ezo zimo zengqondo, okanye unokufumana inhlanhla engcono ngoncedo lobuchule, njengokonyango lokuziphatha kwengqondo .
Ukulala Ucoceko
Xa usuqwalasele le micimbi, uya kuba nenhlanhla engcono ngokuphucula ukucoceka.
Yintoni efanelekileyo yokulala ubuthongo? Funda ucoceko lokulala kwi-Fibromyalgia & Syndrome yoKhathala okungapheliyo .