Ngaba nawe unengxaki yokulala ebusuku? Masithethe ngokungakwazi ukulala!

Namhlanje siza kuthetha ngengxaki abantu abaninzi abanayo. Oko kukuthi, ukungakwazi ukulala kakuhle ebusuku. Ngamanye amaxesha usenokungakwazi ukulala emva kokulala. Okanye ungavuka kwakhona emva kokulala okwethutyana. Oku sikubiza ngokuba yi-insomnia. Nangona kwabanye oku kuyinto encinci ecaphukisayo, kwabanye kunokuba nefuthe elikhulu kubomi babo. Kutheni oku kusenzeka? Makhe sithethe ngale nto ngokweenkcukacha, akunjalo?

Yintoni kanye kanye into yokungalali, okanye ukungalali?

Ngamafutshane, ukungalali kakuhle kuxa ungalali ngendlela oyifunayo. Oku kuthetha ukuba awukwazi ukulala ixesha elide ngokwaneleyo, awukwazi ukulala kakuhle, unengxaki yokulala, okanye uvuka phakathi ebuthongweni bakho.

Cinga ngako oku, ukulala kubaluleke kakhulu emizimbeni yethu. Enyanisweni, izazinzulu zisafumanisa ukuba kubaluleke kangakanani ukulala kuthi kwaye kutheni sikudinga kangaka. Kodwa into enye esiyaziyo kukuba ukungalali ngokwaneleyo kunokukhokelela ekungalalini. Eli liva elingathandekiyo. Kwakhona, asinakusebenza kakuhle imini yonke.

Ngaba iindlela zokulala zabantu bonke ziyafana?

Hayi, akunjalo. Imikhwa yokulala yomntu wonke kunye nobungakanani bokulala ababudingayo bunokwahluka kakhulu. Ngenxa yale mahluko, iingcali zithi uluhlu olubanzi lweempawu zokulala lunokuthathwa njengento "eqhelekileyo." Nazi ezinye zemizekelo:

• Iintaka zakuqala/abavuka kwangethuba: Kukho abantu abathanda ukulala kwangethuba baze bavuke kwangethuba.
• Izikhova zasebusuku/abavuka kade: Abanye bathanda ukulala kade baze bavuke kade.
• Abantu abalala ixesha elifutshane: Abanye abantu abadingi ukulala ixesha elide kunabanye. Uphando lubonisa ukuba kusenokubakho unobangela wemfuza woku.
• Umahluko wokulala ofundiweyo: Abanye abantu bahlakulela imikhwa yokulala ngenxa yezizathu ezithile, njengomsebenzi wabo. Umzekelo, abo banamava okulwa emkhosini badla ngokufunda ukulala kancinci ngenxa yezinto abazidingayo kunye neengozi zomsebenzi wabo. Ngokufanayo, abanye abantu baqhele ukulala kakuhle nokuba indawo abakuyo inomsindo kangakanani na.
• Utshintsho lwendalo kwiimfuno zokulala: Ubuthongo bakho bufuna utshintsho ebomini bakho bonke. Usana oluncinci lufuna malunga neeyure ezili-14-17 zokulala ngosuku. Kodwa abantu abadala (abangaphezulu kweminyaka eli-18 ubudala) badinga malunga neeyure ezisixhenxe ukuya kwezisibhozo ngosuku.

Ngaba kukho naziphi na iintlobo zokungalali?

Ewe, iingcali zahlula le meko yokungalali kwiindidi ezimbini eziphambili:

• Ixesha: Oku kungaba lixesha elifutshane (elibukhali) okanye elide (elingapheliyo) . Ukungalali ixesha elide kubizwa ngokuba yingxaki yokungalali .
• Ngenxa Yesizathu: Ukungalali kakuhle okuphambili kukungakwazi ukulala ngaphandle kwesizathu esinye. Ukungalali kakuhle okuphambili kukungakwazi ukulala njengophawu lwenye imeko yezonyango okanye isiganeko.

Kuqheleke kangakanani oku?

Enyanisweni, ukungalali ixesha elifutshane kunye nexesha elide kuxhaphake kakhulu. Xa sithetha nje, malunga nomntu omdala omnye kwabathathu kwihlabathi liphela uneempawu zokungalali. Kwakhona, malunga ne-10% yabantu abadala banokuchongwa njengabanesifo sokungalali.

Zithini iimpawu zokungalali?

Ukungalali kunokuba neempawu ezahlukeneyo. Zinokwahlulwa zibe ziindidi ezahlukeneyo:

• Izinto ozivayo xa unengxaki yokulala.
• Iziphumo emini.
• Iimpawu zokungalali ixesha elide.

Izinto ozivayo xa ungakwazi ukulala

Indlela okufumanisa kunzima ngayo ukulala luphawu oluphambili lokungalali. Oku kunokwenzeka ngeendlela ezintathu eziphambili, kwaye abantu badla ngokutshintshana phakathi kwazo:

• Ubunzima bokulala (Ukungalali okokuqala/ukungalali): Oku kuthetha ukuba kunzima ukulala xa ulala.
• Ukungalali kakuhle phakathi/ukugcinwa: Oku kwenzeka xa uvuka phakathi kobusuku, kodwa ubuye ulale. Olu lolona hlobo luqhelekileyo. Luchaphazela malunga nesibini kwisithathu sabantu abanengxaki yokungalali kakuhle.
• Ukungalali kade/ukuvuka kwangethuba: Kule nto, uvuka kwangethuba kwaye awukwazi ukuphinda ulale.

Iziphumo emini

Ngenxa yokuba ukulala kubalulekile ukuze uhlale usempilweni, iingxaki ezifana nokungalali kakuhle zinokubangela iimpawu ezahlukeneyo nokuba uvukile. Ezi ziquka:

• Ukuziva udiniwe, ungenabomi, okanye ulele.
• Impendulo ecothayo. Khawucinge nje, xa uqhuba imoto, awukwazi ukusabela ngokukhawuleza.
• Ubunzima bokukhumbula izinto.
• Ukucinga kancinci, ukudideka, okanye ubunzima bokugxila.
• Utshintsho lweemvakalelo, ingakumbi ixhala, ukudakumba, kunye nokucaphuka.
• Ukuphazamiseka emsebenzini wakho, kwimisebenzi yoluntu, kwizinto ozithandayo, okanye eminye imisebenzi yemihla ngemihla.

Iimpawu Zokulala Okungapheliyo

Uhlobo lweempawu zakho nalo lubalulekile. Ukuba iimpawu zakho zineempawu ezithile, usenokuba unesifo sokungalali ixesha elide. Ezi mpawu ziquka:

• Iimeko: Ukuze kufunyaniswe ukuba unesifo sokungalali ixesha elide, kufuneka ube naso ngaphandle kwezizathu ezithile (ezifana nokutshintsha kweshifti yomsebenzi, iziganeko ezikhethekileyo zobomi) eziphazamisa ubuthongo bakho.Oku kuchongwa xa unengxaki yokulala nangona unexesha elaneleyo kunye nendawo efanelekileyo yokulala.
• Ukuxhaphaka: Kwi-chronic insomnia, kufuneka ube nengxaki yokulala ubuncinane kathathu ngeveki .
• Ubude bexesha: Ukungalali ixesha elide kuhlala ubuncinane iinyanga ezintathu .
• Ingcaciso: Oku kungalali kakuhle akunakubangelwa ziziyobisi okanye amayeza (oogqirha nabangabogqirha) okanye ezinye iingxaki zokulala. Kwakhona, oku kungalali kakuhle akunakuchazwa ngokupheleleyo ngezinye iimeko zomzimba okanye zengqondo.

Kutheni singalali ngolu hlobo? Zithini izizathu?

Iingcali azikayazi kakuhle into ebangela ukungakwazi ukulala. Kodwa ngokusekelwe kulwazi lwangoku, zininzi izinto ezinokubangela le meko. Ezinye zezi zinto zisenokuba ngunobangela, okanye zinokubangela loo nto. Kufuneka uphando oluthe kratya ukuze kuqondwe ukuba kwenzeka njani kwaye kutheni ukungakwazi ukulala kwenzeka.

Izinto ezinokubangela okanye ezinegalelo koku ziquka (kodwa azipheleli apho):

• Imbali yosapho (ii-genes): Iimpawu zokulala kunye neemeko, kuquka nokungalali, zibonakala ngathi ziyenzeka kwiintsapho.
• Utshintsho kumsebenzi wobuchopho: Iingqondo zabantu abanengxaki yokungalali zinokuba zisebenza ngakumbi, okanye utshintsho lweekhemikhali engqondweni lunokuchaphazela ubuthongo.
• Iimeko zomzimba: Impilo yakho yomzimba ingachaphazela ubuthongo bakho. Oku kungabandakanya izifo zexeshana ezifana nosulelo oluncinci okanye ukwenzakala, okanye izifo ezihlala ixesha elide ezifana ne -acid reflux okanye isifo sikaParkinson . Iimeko ezichaphazela ukulala/ukuvuka komzimba wakho, ezibizwa ngokuba yi -circadian rhythm, nazo zinokubangela ukuphazamiseka kokulala.
• Iimeko zempilo yengqondo: Malunga nesiqingatha sabantu abanesifo sokungalali ixesha elide banesifo esinye sempilo yengqondo, esifana nokuxhalaba okanye ukudakumba.
• Iimeko zobomi: Nangona iimeko zobomi ezixinzelelekileyo nezinzima zingezizo ezibangela ukungakwazi ukulala, zixhaphake kakhulu ukuba zibe negalelo kuzo.
• Utshintsho ebomini: Utshintsho lwexesha elifutshane olufana nokungaphumli kakuhle emsebenzini , ukulala kwindawo entsha, ongaqhelananga nayo, kunye nokuqhelana nomsebenzi omtsha (ingakumbi umsebenzi weshifti ) ludla ngokuba nefuthe. Kwanotshintsho lwexesha elide olufana nokufudukela kwikhaya elitsha lunokuchaphazela ukulala.
• Imikhwa yakho kunye nesiqhelo: Imikhwa yakho yokulala (ekwabizwa ngokuba yi -sleep hygiene ) inokubangela ukungalali. Oku kuquka izinto ezifana nokuba uyalala emini, uya kulala nini, nokuba usela izinto ezifana nekofu kwaye usela nini.

Ngubani osengozini enkulu yokungalali?

Abantu abanezi mpawu okanye iimeko ezilandelayo banamathuba amaninzi okuba ne-aleji:

• Abalala kancinci.
• Abantu abasebenzisa utywala.
• Abantu abaziva bengakhuselekanga emakhayeni abo (umzekelo, kwiimeko zobundlobongela okanye ukuxhatshazwa okuqhubekayo).
• Abantu abanoloyiko okanye abaxhalabileyo malunga nokulala, umzekelo, abo baneengxaki eziphazamisa ubuthongo ezifana nokuhlaselwa luloyiko ebusuku okanye ukuphazamiseka kwengqondo .

Zeziphi iingxaki ezinokubakho xa ungalali?

Ukuba ukungakwazi ukulala ngokwaneleyo okanye kuhlala ixesha elide, kunokubangela ukungalali ngokwaneleyo . Ingxaki ephambili yokungakwazi ukulala ngokwaneleyo kukozela emini. Oku kuyingozi kakhulu xa uqhuba imoto okanye usenza eminye imisebenzi efuna ukuba ulumke.

Ukungalali ngokwaneleyo kunokunyusa umngcipheko wokuphuhlisa ezi meko zilandelayo:

• Uxinzelelo
• Ixhala
• Uxinzelelo lwegazi oluphezulu (uxinzelelo lwegazi oluphezulu)
• Ukuhlaselwa yintliziyo
• Istroke
• Ukuphazamiseka kokulala
• Uhlobo lwesibini lweswekile
• Ukutyeba kakhulu
• Izifo ezinxulumene ne-psychosis

Ugqirha uyibona njani le nto?

Ugqirha unokuxilonga ukungalali ngokubuza imibuzo malunga nembali yakho yempilo, iimeko zakho zobuqu, imikhwa yokulala, kunye neempawu. Banokucebisa novavanyo oluthile ukuze babone ukuba kukho ezinye iimeko zempilo ezinokubangela okanye ezinegalelo ekungalali.

Zeziphi iimvavanyo ezenziwayo?

Akukho vavanyo lunokuxilonga ngokuthe ngqo umntu ongakwaziyo ukulala. Endaweni yoko, uvavanyo lusetyenziselwa ukuthintela ezinye iimeko ezineempawu ezifana nezo zokungakwazi ukulala. Uvavanyo oluqhelekileyo olunokwenziwa zezi:

• Uvavanyo lwe -sleep apnea . Oku kungenziwa ngokusebenzisa uphando lokulala ebusuku (i-polysomnography) kwilebhu yokulala okanye isixhobo sokuhlola i-sleep apnea ekhaya .
• I-Actigraphy.
• Uvavanyo lwe-multiple sleep latency (MSLT).

Ezinye iimvavanyo zingenziwa ngokuxhomekeke kwiimpawu zakho kunye nezinye izinto. Ugqirha wakho uyakwazi ukukuxelela ukuba zeziphi iimvavanyo ezicetyiswayo kuwe.

Ngaba ikho indlela yokunyanga ukungakwazi ukulala? Ngaba inganyangeka?

Zininzi iindlela zokunyanga ukungakwazi ukulala. Olu nyango luqala kwindlela elula yokuphila kunye nokutshintsha imikhwa ukuya kwiintlobo ngeentlobo zamayeza. Iindlela eziphambili zokunyanga ukungakwazi ukulala zezi:

• Ukwakha nokuziqhelanisa nemikhwa emihle yokulala (ucoceko lokulala).
• Ikunceda ukuba ulale okanye uhlale ulele.Amayeza (ingakumbi lawo angakuniki umlutha okanye angakuchaphazeli ubuthongo bakho).
• Unyango lwempilo yengqondo.

Amayeza akunceda ulale

Kukho iintlobo ngeentlobo zamayeza anokukunceda ulale okanye uhlale ulele. Uninzi lwala mayeza ngamayeza okuthomalalisa okanye anxilisayo – omabini anikwa ngugqirha nathengiswa ngaphandle kwemvume kagqirha. Kukwakho namayeza empilo yengqondo, kunye nezinye iziqholo kunye nezongezo.

• Amayeza okuthomalalisa: La mayeza anciphisa ukusebenza kwenkqubo yemithambo-luvo.
• Amayeza abangela ubuthongo: La akwenza ulale.

Ngokubanzi, ugqirha wakho unokukuxelela ngcono ngeendlela onokukhetha kuzo unyango kunye noko kukulungeleyo. Bakwangumthombo ongcono wolwazi malunga nemiphumo emibi okanye iingxaki ezinokubakho xa unyango lusenzeka.

Kubalulekile: Le yimizekelo nje yamayeza, ayizizo zonke iindlela zonyango ezikhoyo. Khumbula, amayeza okunyanga ukungalali asenokungasebenzi kuye wonke umntu. Amanye amayeza anokusebenzisana namanye amayeza, kwaye ubudala bakho kunye nempilo yakho yomzimba nazo zinokudlala indima.

Kwakhona, kubalulekile ukukhumbula ukuba nangona amayeza enokukunceda ulale, amanye amayeza anokuchaphazela kakubi umjikelo wakho wokulala. Akukuphela nje kokuba ulala kangakanani okubalulekileyo, kodwa nomgangatho ukwabalulekile. Oko kuthetha ukuba kufuneka usebenzise amayeza - nokuba athengiswa ngaphandle kwemvume kagqirha - ngononophelo olukhulu.

Amayeza kagqirha

Kukho iintlobo ezahlukeneyo zamayeza afumanekayo okunyanga ukungalali. Ngokuxhomekeke kwindawo ohlala kuyo, amanye amayeza anokuba nemiqathango esemthethweni ngenxa yendlela asebenza ngayo okanye iziphumo zawo ezingalindelekanga.

Amayeza alawulwayo:

• IiBenzodiazepines: Imizekelo iquka i-estazolam , i-quazepam (iDoral®) , i-temazepam (iRestoril®) , kunye ne -triazolam (iHalcion®) .
• "Ii-Z-drugs": Nangona zinamagama ahlukeneyo, iingcali zihlala zizidibanisa kuba zineempawu ezifanayo kakhulu ne-benzodiazepines. Ezona zixhaphakileyo yi -eszopiclone (Lunesta®) , i-zaleplon (Sonata®) , kunye ne-zolpidem (Ambien®) .
• Ii-Dual orexin receptor antagonists (DORAs): I-Orexin yikhemikhali esengqondweni yakho ekunceda uhlale uphaphile. Ukuvimba i-orexin kukunceda uzive ulele. Imizekelo ibandakanya i-suvorexant (Belsomra®) , i-lemborexant (Dayvigo®) kunye ne-I-Daridorexant (daridorexant - Quviviq®).
• Amayeza okulwa nokuxhuzula: La aquka i-gabapentin (Neurontin®) kunye ne-pregabalin (Lyrica®) . La mayeza anokunceda kwiimeko ezinokukugcina uphaphile, ezifana ne -restless leg syndrome .

Amayeza angalawulwayo:

• Amayeza okuthomalalisa uxinzelelo: La aquka amayeza okuthomalalisa uxinzelelo e-tricyclic (TCAs) afana ne -doxepin (Silenor®) kunye ne -amitriptyline (Elavil® ), kunye ne-trazodone .
• IMelatonin kunye namayeza anxulumene nayo: IMelatonin yikhemikhali esetyenziswa yingqondo yakho ukukuxelela xa kufika ixesha lokulala. Ifumaneka kwiidosi eziqinileyo zikagqirha, kunye namayeza athengiswa ngaphandle kwemvume kagqirha.* Kukwakho namayeza okwenziwa asebenza ngendlela efanayo nemelatonin, njengeramelteon (Rozerem®) .

*Qaphela: Musa ukuthatha ngaphezu komlinganiselo ocetyiswayo we-melatonin ngaphandle kokuthetha nogqirha wakho. Iidosi ezingaphezulu kwe-10 milligrams zinokuba yingozi.*

Amayeza angagunyaziswanga ngugqirha

Ii-antihistamines ezisetyenziselwa ukunyanga i-allergies nazo zingakwenza ulale. Imizekelo ibandakanya i-diphenhydramine (isithako esisebenzayo kumayeza afana neBenadryl®) kunye ne -doxylamine (edla ngokubizwa ngegama lebrendi i-Unisom®).

Iimifuno kunye nezongezo

Kukho amayeza amaninzi kunye nezongezo ezinokunceda ekunyangeni ukungakwazi ukulala. Nangona uninzi lwazo luqhelekile, ayilocebo lilungileyo ukucinga ukuba naluphi na uhlobo lweyeza okanye izongezo lukhuselekile kuwe. Ngokuqinisekileyo kuya kufuneka uthethe nogqirha ngaphambi kokuba uthathe nayiphi na kwezi. Oku kuya kukunceda uphephe naziphi na iziphumo ebezingalindelekanga okanye ukusebenzisana, ingakumbi ukuba unezinye iimeko zonyango okanye uthatha amanye amayeza.

Uncedo lwempilo yengqondo

Ngenxa yokuba impilo yakho yengqondo inokuba nefuthe elikhulu ebuthongweni bakho, unyango lwempilo yengqondo yindlela esebenzayo kakhulu yokuphucula ubuthongo bakho, nokuba ngokuthe ngqo okanye ngokungathanga ngqo. Ugqirha ngumntu ongcono ukukuxelela okungakumbi malunga neendlela zakho kunye nezixhobo zokufumana unyango olunjalo.

Ngaba ukungalali kakuhle kunokuthintelwa kwaye umngcipheko uncitshiswe?

Ezinye zezinto ezibangela ukungalali zinokuthintelwa. Kodwa ezinye zazo zinokubangelwa zizizathu ezingaqondwa ngokupheleleyo. Nangona ukungalali kungenakuthintelwa ngokupheleleyo, unakoZininzi izinto onokuzenza ukuze uzincede ulale ngcono (jonga okungakumbi ngale nto kwicandelo elithi "Ndingazinyamekela njani?").

Kuza kwenzeka ntoni ukuba andikwazi ukulala? Iyintoni ikamva lale meko?

Ukungalali kakuhle akusoloko kuyingxaki enkulu. Abantu abaninzi abanengxaki yokungalali kakuhle banokuziva bediniwe okanye bengenamandla ngosuku olulandelayo. Nangona kunjalo , ukulala kakuhle nomgangatho olungileyo kudla ngokuphucula loo mvakalelo. Nangona kunjalo, ukungalali kakuhle ixesha elide yimeko esongela ubomi. Nangona ingaqhelekanga ukuba yingozi, inokuchaphazela kakubi ubomi bakho ngeendlela ezininzi.

Ukuba uqaphela ukuba uneempawu zokungalali kakuhle, kungcono uthethe nogqirha. Banokukunceda ufumane ukuba yintoni ebangela iingxaki zakho zokulala. Banokukunika nesikhokelo kunye nonyango olunokukunceda ulale ngcono.

Ukungalali ixesha elifutshane kuthetha ukuba kuhlala ixesha elingaphantsi kweenyanga ezintathu. Ukungalali ixesha elide kuhlala ixesha elingaphezu kweenyanga ezintathu. Ngenxa yokuba ukungalali kunokuba nezizathu ezininzi, ixesha onalo lokungalali linokwahluka ngamaxesha athile. Ugqirha wakho angakuxelela okungakumbi malunga nokungalali kwakho kunye nento onokuyenza ukunciphisa indlela okukuchaphazela ngayo.

Ndingazinyamekela njani? (Ucoceko Lokulala)

Ezinye zezona zinto zibalulekileyo onokuzenza ukunceda ukungakwazi ukulala – kunye nokulala kwakho ngokubanzi – zigxile kucoceko lokulala . Ezi ziquka (kodwa azipheleli apho):

• Misela ishedyuli yokulala kwaye unamathele kuyo: Kubantu abaninzi, eyona nto ingcono abanokuyenza ngemizimba yabo kunye neemfuno zabo zokulala kukuba nenkqubo eqhelekileyo. Misela ixesha lokulala kwaye unamathele kulo kangangoko kunokwenzeka, kuquka neempelaveki kunye neeholide. Musa ukuthembela ekulaleni emini, kwaye kuphephe ukulala emva kwemini okanye ngokuhlwa, njengoko oku kunokuphazamisa umjikelo wakho wokulala.
• Zinike ixesha lokuzola: Beka ecaleni uninzi lweengxaki zosuku kangangoko kunokwenzeka ngaphambi kokuba ulale. Yenza ixesha lokulinganisela phakathi kokugqiba kwakho umsebenzi wakho wosuku nexesha oya kulala ngalo. Oku kuya kukunceda ukuba ube nomoya olungileyo wokulala. Ukuba awukwazi ukulala, zama ukwenza into ezolileyo neyokuphumla endaweni yokulala ebhedini.
• Zithomalalise: Intuthuzelo ibalulekile ukuze ulale kakuhle. Ngoko ke yenza indawo yakho yokulala ngokufanelekileyo - kuquka ukukhanya, ingxolo, kunye nobushushu. Abanye abantu bathanda ukulala benejenereyitha yesandi edlala isandi esithile, kwaye ungazama oku.
• Beka loo fowuni uze uyibeke ecaleni:Izixhobo ze-elektroniki zihlala zisebenzisa ukukhanya ukukhohlisa ingqondo yakho ukuba icinge ukuba akusebusuku. Oku kunokuphazamisana nokukhululwa kweekhemikhali ezixelela ingqondo nomzimba wakho ukuba lixesha lokulala.
• Cinga ngento oyityayo noyiselayo: Ukutya/ukusela kakhulu ngokuhlwa, okanye ukutya/ukusela ebusuku kakhulu, kunokuchaphazela ubuthongo bakho. Ukutya/ukusela izinto ezithile kunokuchaphazela ubuthongo bakho - ingakumbi izinto eziqulethe i-nicotine, okanye izinto eziqulethe i-caffeine okanye utywala.
• Hlala ukhuthele: Ukuzilolonga umzimba, nokuba kukuhamba nje, kunokukunceda ulale kakuhle.
• Ukuba unengxaki yokulala, thetha nogqirha wakho: Ugqirha wakho wosapho sisixhobo esihle sokukunceda uqonde isizathu sokuba unengxaki yokulala kwaye akuncede uphucule ubuthongo bakho. Banokukunceda uqonde ukuba kukho ezinye iingxaki zempilo ezinokuthi zichaphazele ubuthongo bakho.

Ndifanele ndimbone nini ugqirha?

Ukuba uqaphela ukuba unesifo sokungalali kangangeentsuku ezimbalwa kwaye oko kuqala ukuchaphazela imisebenzi yakho yemihla ngemihla, kuya kufuneka uthethe nogqirha (ingakumbi ugqirha wosapho). Kwakhona, thetha naye ukuba ubona nayiphi na kwezi zilandelayo:

• Ukuba ufumana ukozela okungalawulekiyo ngelixa uvukile.
• Ukuba ukhe wozela ngequbuliso (okuthiwa zii-microsleep) ngexesha lokuvuka kwakho, ingakumbi xa usebenza okanye uqhuba imoto.
• Ukuba unezinye iingxaki zempilo, iingxaki zempilo yengqondo, okanye iingxaki ezichaphazela ubungakanani okanye umgangatho wokulala kwakho.

Yeyiphi imibuzo omele uyibuze ugqirha?

• Ngaba impilo yam yomzimba iyayichaphazela indlela endilala ngayo? Ngaba ndinokuba neempawu okanye ezinye iimeko zempilo ezindithintela ukuba ndilale?
• Amayeza endiwasebenzisayo (ukuba uthatha nawaphi na) achaphazela njani ukulala kwam?
• Ndingenza ntoni ukuba ndivakalelwa kukuba impilo yam yengqondo ichaphazela ubuthongo bam?

Ngaba ukulala kuyayichaphazela indlela okhulelwa ngayo?

Ewe, ukukhulelwa (kunye neemeko zempilo ozifumanisayo ngelixa ukhulelwe) kunokuba nefuthe elikhulu ebuthongweni bakho. Ngexesha lokukhulelwa, umzimba wakho udlula kwiinguqu ezininzi - kuquka utshintsho lomzimba, lwehomoni, nolwengqondo. Ezi zinokuchaphazela indlela olala ngayo kwaye zenze kube nzima ukulala ngokwaneleyo. Ukuba unengxaki yokulala ngelixa ukhulelwe, kubalulekile ukuthetha nogqirha wakho. Banokukunceda uqonde ngcono isizathu sokuba unengxaki yokulala kunye nento onokuyenza ukunceda.

Ngaba i-COVID-19 ingabangela ukungakwazi ukulala?

Ewe, i-COVID-19Ingayichaphazela indlela olala ngayo. Kodwa iingcali azikayazi kakuhle indlela okanye isizathu sokuba ilale. Abaphandi bajonga ngqo indlela i-COVID-19 eyichaphazela ngayo ingqondo nomzimba wakho. Bacinga ukuba uxinzelelo oluqhelekileyo olunxulumene nobhubhane we-COVID-19 lusenokuba negalelo.

Okokugqibela, izinto ekufuneka uzikhumbule

Ukulala yinto abantu abadla ngokungayinaki de bangabi nako ngokwaneleyo. Nangona kunjalo, ukulala yinxalenye ebalulekileyo yempilo yakho. Ukungalali kakuhle kunokuba nefuthe elikhulu kwimpilo yakho iyonke.

Ukuba unengxaki yokulala, kungcono ukuthetha nogqirha wakho. Banokukunceda uphucule ubuthongo bakho, okanye bakuthumele komnye ugqirha okanye ingcali enokukunceda. Ngale ndlela, ungabeka ecaleni iingxaki zakho ezinxulumene nokulala uze uvuke uhlaziyekile kwaye ulungele ukuhamba.

Ukungalali , iingxaki zokulala, iindlela zokulala, imikhwa yokulala, impilo yengqondo, amayeza okulala