Ngaba nawe unengxaki yokulala ebusuku? Okanye uvuka qho emva kweyure ulele? Xa ungakwazi ukulala kakuhle, usuku olulandelayo luba nzima kakhulu, akunjalo? Awukwazi ukwenza nantoni na, awukwazi ukugxila, kwaye ucaphuka ngezinto ezincinci. Ngoku khawucinge ukuba le ngxaki inokuba mbi kangakanani ukuba une-ADHD yabantu abadala ( Attention-Deficit/Hyperactivity Disorder ). Ifana kakhulu nomjikelo onzima. Xa ungalali ngokwaneleyo, iimpawu zakho ze-ADHD ziyanda. Xa iimpawu ze-ADHD zisanda, kuba nzima nangakumbi ukulala ebusuku. Oku akuyongxaki kuwe kuphela. Ngokophando, malunga nesibini kwisithathu (67%) sabantu abane-ADHD banobunzima bokulala kakuhle ebusuku.
Kutheni ke oku kusenzeka? Yintoni enokwenziwa ngale nto? Masithethe ngale nto ngokulula, ngendlela onokuyiqonda.
I-ADHD iphazamisa njani ubuthongo?
Kukho izizathu eziqhelekileyo zokuba nabani na angakwazi ukulala. Kodwa ukuba une-ADHD, kukho ezinye iingxaki ezimbalwa. Makhe sijonge ukuba zeziphi.
Ubunzima bokugcina ishedyuli yemihla ngemihla
Abantu abane-ADHD baphazamiseka lula. Ngoko ke, ukuba uqala into ebusuku kakhulu (umzekelo, iprojekthi, umsebenzi othile), kunokuba nzima ukuyimisa ngexesha. Ngamanye amaxesha, nokuba uya nje ukujonga imidiya yoluntu, awuqondi ukuba kudlule ixesha elingakanani. Ngequbuliso, xa ujonga iwotshi, yintsimbi yokuqala okanye yesibini kusasa. Nokuba ulala, awukwazi ukuyeka ingqondo yakho ebalekayo . Uhlala ukhumbula izinto, iingcinga ezintsha ziza kuwe, kwaye ucinga ngento eyenzekileyo emini. Kunzima kakhulu ukuzola ingqondo yakho uze ulale.
Izinto ezivuselelayo kunye ne-caffeine
Izikhuthazi zezona ntlobo ziphambili zamayeza asetyenziswa ukunyanga i-ADHD. Nangona ezi zinokukunceda uhlale uphaphile kwaye usebenza emini, ngamanye amaxesha zinokuba nefuthe elihlala ubusuku bonke, likwenze uzive uphaphile ngakumbi. Ukongeza, i-caffeine ekwikofu, iti, iisoda ezithile, kunye netshokholethi oyiselayo emini inokwenza kube nzima ukulala.
Ezinye iimeko zempilo yengqondo
Abantu abaninzi abane-ADHD banamava nezinye iimeko, ezifana nezi:
- Ixhala
- Uxinzelelo
- Iingxaki zeemvakalelo
- Ukuhlukunyezwa kwesiyobisi
Ezi meko zenza kube nzima kakhulu ukulala nokuhlala ulele.
Iingxaki zokulala ezinokunxulunyaniswa ne-ADHD
Ukungalali kakuhle ebusuku kwahlukile ekubeni nengxaki yokulala. Ukuba unengxaki yokulala, inokukwenza ungalali ngokwaneleyo, nto leyo enokukwenza ungaphaphami kakhulu emini, kwaye ikwenze ucaphuke ngakumbi. Ezi ngxaki zokulala zixhaphake kakhulu kubantu abane-ADHD kangangokuba oogqirha ngokuqinisekileyo baya kuzijonga iingxaki zokulala xa befumanisa i-ADHD.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho ngezi mpawu ukuba unazo. Musa ukuzixilonga .
Itheyibhile engezantsi idwelisa ezinye zeengxaki zokulala ezixhaphakileyo kwi-ADHD.
| Ingxaki yokulala | Oku kukwenza uzive njani? / Iimpawu eziphambili |
|---|---|
| Ukungalali | Xa ndilala ebusuku, andikwazi kulala. Into enye ifika engqondweni emva kwenye. Ngamanye amaxesha ndivuka emaphupheni amabi ebusuku. Nokuba ndilele, xa ndivuka kusasa, umzimba wam uziva udiniwe. Xa ndicinga, "Owu, andikwazi ukulala," kunzima nangakumbi ukulala. |
| Iingxaki zokulala ze-Circadian-rhythm | Ngamafutshane, le yingxaki "kwiwotshi yebhayoloji" yomzimba wethu. Umzimba wethu uvelisa ihomoni (iMelatonin) esenza silale ebusuku. Xa sinesi sifo, asifikeleli ngexesha. Ngoko ke asinakulala ebusuku, kodwa asinakuvuka kude kuse size sivuke kusasa. Le meko inokwenziwa mandundu kukukhanya okuluhlaza okwesibhakabhaka, ingakumbi ebusuku, okuvela kwizinto ezifana neefowuni kunye neelaptop. |
| I-Apnea yokulala | Kulapho ukuphefumla kwakho kuyeka okomzuzwana ngelixa ulele kuze kuqale kwakhona. Oku kunokwenzeka amaxesha amaninzi ubusuku bonke. Oku kunokukwenza kube nzima ukuba ulale ubuthongo obumnandi nobunzulu kwaye kukwenze uzive udiniwe kakhulu kusasa. Ukurhona kakhuluOlu luphawu olukhulu. Malunga nama-25% abantu abane-ADHD banale meko. Ukuba urhona kakhulu, qiniseka ukuba uxelela ugqirha wakho ngayo. |
| Isifo seMilenze Engaphumliyo (RLS) | Le yimeko engathandekiyo kakhulu. Xa uzama ukulala, ufumana uvakalelo olungaqhelekanga emilenzeni yakho. Abanye abantu bathi kuvakala ngathi kukho iimpethu ezirhubuluzayo ngaphakathi emilenzeni yakho, ngathi kukho umntu okutsalayo, ngathi uyakhohlela, okanye ngathi uyarhawuzelela. Oku kukwenza ufune ukuhambisa imilenze yakho. Xa uhambisa imilenze yakho, iyancipha kancinci. Oku kwenza kube nzima kakhulu ukulala. Okumangalisayo kukuba, malunga nama-44% abantu abane-ADHD banale meko. |
Ngoko ke wenza ntoni ngale nto?
Ukuba uneengxaki zokulala nge-ADHD, into yokuqala neyona ibalulekileyo ekufuneka uyenze kukuthetha nogqirha wakho ngayo. Kusenokufuneka alungise umthamo wamayeza akho e-ADHD okanye ixesha olithathayo. Okanye, ugqirha wakho unokuyalela ukuba kwenziwe uphando lokulala ukuze kubonwe ukuba unayo na enye ingxaki yokulala.
Wakuba uzicimile ezinye izizathu, kusenokwenzeka ukuba iimpawu zakho ze-ADHD ziyakuphazamisa ubuthongo bakho. Kwiimeko ezinjalo, ungawuphucula umgangatho wobuthongo bakho ngokwenza utshintsho olulula kwindlela yakho yokuphila kunye nesiqhelo. Oku kubizwa ngokuba 'kucoceko oluhle lokulala '.
- Musa ukulala emini. Ukuba kuyimfuneko, thatha ubuthongo obufutshane bemizuzu eli-15-20. Kodwa ungalali ngaphantsi kweeyure ezi-4 ngaphambi kokulala.
- Ziphephe iicaffeine. Ziphephe ukusela iziselo ezifana nekofu, iti, kunye ne-cola ubuncinane iiyure ezi-4-6 ngaphambi kokulala.
- Ukuba usela izikhuthazi, zithathe kusasa nanini na xa kunokwenzeka. Thetha nogqirha wakho ngale nto uze ufumane ingcebiso.
- Zimisele indlela yokulala ezolileyo. Ziqhelise ukufunda incwadi, ukumamela umculo othomalalisayo, okanye uhlambe ngamanzi afudumeleyo ngaphambi kokuba ulale yonke imihla.
- Lala uze uvuke ngexesha elifanayo yonke imihla. Zama ukunamathela kule nkqubo, nokuba ngeempelaveki.
- Yenza igumbi lakho lokulala libe yindawo yokulala. Gcina igumbi limnyama, lizolile, kwaye likwiqondo lobushushu elifanelekileyo. Sebenzisa ibhedi kuphela xa ulala kwaye usenza imisebenzi yesondo. Kuphephe ukusebenza okanye ukutya ebhedini.
- Ziphephe izikrini. Yeka ukusebenzisa izinto ezifana neTV, ii-smartphone, iikhompyutha, kunye neetablet ubuncinane iyure ngaphambi kokuba ulale. Ukukhanya okuluhlaza okwesibhakabhaka abakukhuphayo kuthintela ukuveliswa kwe-melatonin, i-hormone ekunceda ulale.
Le mikhwa isenokungazisi ziphumo kwiintsuku ezimbalwa okanye ezimbini. Kodwa ungayeki. Njengoko uqhubeka nokwenza ezi zinto, uya kubona umahluko ocacileyo ebuthongweni bakho.
Umyalezo Wokuya Ekhaya
- Iingxaki zokulala zixhaphake kakhulu kubantu abadala abane-ADHD. Asinto oyicingayo leyo.
- Ngumjikelo onzima: Ukungalali kakuhle kwenza iimpawu ze-ADHD zibe zimbi ngakumbi, nto leyo ephazamisa ubuthongo.
- Mhlawumbi unobangela weengxaki zakho zokulala yenye ingxaki yokulala, efana ne-Sleep Apnea okanye i-Restless Legs Syndrome (RLS).
- Inyathelo elibalulekileyo ekufuneka ulithathe kukuthetha nogqirha wakho ngale nto.
- Ukulandela imikhwa emihle yokulala (Sleep Hygiene) kunokuphucula kakhulu umgangatho wokulala kwakho.
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