Ngaba nawe uyajika xa ulala ebusuku ungalali? Okanye uvuka kusasa ungaphinde ulale? Mhlawumbi unento eyahlukileyo koku. Oko kukuthi, uzive ngathi awulali ngokwaneleyo nokuba ulele kangakanani na. Emva kwezi ngxaki zokulala, kunokubakho imeko yengqondo ebizwa ngokuba kukudandatheka. Kukho unxibelelwano oluqinileyo phakathi kwezi zimbini. Makhe sithethe ngayo namhlanje.
Ngoko ke, yintoni edibanisa ezi ngxaki zokulala nokudandatheka?
Ngamafutshane, ukungalali luphawu oluphambili lokudakumba. Ngokufanayo, abanye abantu banokulala ixesha elide kunokuba kufanele balale xa bedakumba. Ukuziva belele emini lolunye uphawu lokudakumba.
Kodwa oku akuthethi ukuba wonke umntu oneengxaki zokulala uneengxaki zokudakumba. Ukungalali yingxaki eqhelekileyo ehlabathini. Nangona kunjalo, ukungalali ngokwaneleyo kunokwenza uxinzelelo lube mandundu. Kwakhona, ingxaki yokulala ixesha elide luphawu olubalulekileyo lokuphanda ukuba umntu unesifo sokudakumba na.
Nangona ukuba nengxaki yokulala kungabangela ukudakumba, ukungalali ngokwaneleyo kunokwenza iimpawu zokudakumba zibe mandundu.
Ngoko ke yintoni le ngxaki yokudakumba?
Uxinzelelo sisifo sengqondo. Asikuko nje ukuziva ulusizi esiziva ngamanye amaxesha. Umntu oxinezelekileyo ufumana ixesha elide losizi olunganyamezelekiyo, ukuphelelwa lithemba, ukuziva ungento yanto , kunye nokungabi nakuzinceda. Iimpawu zomzimba ezihamba nale mvakalelo zinokwenza kube nzima ukusebenza kakuhle kubomi bemihla ngemihla.
Kutheni ukulala kakuhle kubaluleke kangaka kuthi?
Ukulala kamnandi ebusuku yinkqubo ebuyisela kwaye ilungise umzimba nengqondo yethu. Kufana nokutshaja ifowuni. Xa singalali ngokwaneleyo, uxinzelelo lwethu, umsindo, kunye nexhala ziyanda.
Khawucinge nje, xa ungalali ngokwaneleyo, uziva udiniwe imini yonke. Awufuni ukuzilolonga kuba udiniwe. Xa ungazilolongi, impilo yakho yomzimba iyawohloka. Ngale ndlela, ubanjwa kumjikelo onzima wokungazilolongi kunye neengxaki zokulala . Oku kwandisa iingxaki zomzimba nezengqondo.
Yintoni kanye kanye into yokungalali?
Ukungalali kukungakwazi ukulala, ukuvuka rhoqo, okanye ukungakwazi ukubuyela ebuthongweni. Le meko ixhaphake kakhulu kwizifo zengqondo ezifana nokudakumba. Ukudakumba kubangela iimvakalelo zosizi, ixhala, kunye nokungaphumli okuthintela ingqondo yakho ukuba ingalali. Ukucinga kugcina ingqondo yakho isebenza kwaye kukuthintela ukuba ungalali.
Ungazinyanga njani ezi ngxaki zokulala kunye nokudakumba?
Unyango lokudakumba luxhomekeke kubukhulu besifo. Ngokwesiqhelo, indibaniselwano yonyango lokuthetha (i-psychotherapy) kunye namayeza (i-antidepressants) isebenza kakuhle.
Nangona amayeza enokunceda ukunciphisa iimpawu zakho zokudakumba kunye noxinzelelo, unyango lokuthetha lunokukunceda uphuhlise izakhono zokumelana neengxaki kwaye utshintshe indlela ojonga ngayo ubomi ngendlela engalunganga. Lunokukunceda ufunde iindlela zokukunceda ulale.
Eyona nto ibalulekileyo kukuba, ukuba unengxaki efana nale, ubone ugqirha wakho uze uthethe naye endaweni yokubandezeleka wedwa.
Iintlobo zamayeza asetyenziselwa unyango
Ugqirha angakunika amayeza ahlukeneyo okudakumba neengxaki zokulala. Ungaze uwasebenzise la mayeza ngaphandle kwengcebiso kagqirha. Nantsi imizekelo embalwa ekufuneka uyiqaphele.
| Amayeza okunceda ukudakumba nokulala | |
|---|---|
| Udidi lweziyobisi | Imizekelo kunye namanqaku |
| I-SSRI (Ii-Selective Serotonin Reuptake Inhibitors) | Umzekelo: iFluoxetine, iSertraline, iEscitalopram. Nangona ezi zisebenza kakhulu kwixinzelelo, kungathatha iiveki ezininzi ukubona iziphumo. Zinokwandisa ukungalali ekuqaleni. |
| Ii-Tricyclic Antidepressants | Umzekelo: Amitriptyline, Nortriptyline. Ezi ziintlobo zamayeza ezindala kakhulu. |
| I-SNRI (Ii-Serotonin/Norepinephrine Reuptake Inhibitors) | Umzekelo: iDuloxetine, iVenlafaxine. |
| Amayeza okuthomalalisa uxinezeleko | Umzekelo: iMirtazapine, iTrazodone. Ezi zibangela ukozela, ngoko ke zihlala zinikwa abantu abangakwaziyo ukulala. |
| Iipilisi zokulala (hypnotics) | Imizekelo: I-Zolpidem (Ambien), i-Eszopiclone (Lunesta). Ezi zisetyenziselwa ukunyanga ukungakwazi ukulala okwethutyana kwaye kufuneka zithathwe kuphela phantsi kweliso elibukhali likagqirha. |
Izinto onokuzenza wena ukuze uphucule ubuthongo bakho (Iingcebiso zococeko lokulala)
Kunye nonyango, utshintsho oluncinci kwindlela ophila ngayo lunokuphucula kakhulu umgangatho wobuthongo bakho. Oku sikubiza ngokuba yi-'Sleep Cocktail'.
- Ngaphambi kokuba ulale, vula ingqondo yakho. Camngca, mamela umculo ophumzayo, okanye ufunde incwadi. Endaweni yokuxhalabela into oza kuyenza ngomso, yibhale ephepheni uze uyibeke ecaleni.
- Zilolonge, kodwa kungabi kufutshane kakhulu nexesha lokulala. Ukuzilolonga imihla ngemihla kunokukunceda ulale ngcono. Kodwa kuphephe ukuzilolonga iiyure ezimbalwa ngaphambi kokulala.
- Musa ukujonga ifowuni yakho, ithebhulethi, okanye iTV ngaphambi kokuba ulale. Ukukhanya okuluhlaza okwesibhakabhaka okukhutshwa zezi zixhobo kunciphisa ukuveliswa kwemelatonin, i-hormone enika ubuchopho bethu umqondiso wokuba silale.
- Lawula iingcinga zakho. Izinto ezifana nokuphefumla nzulu okanye i-yoga zinokukunceda uzole ingqondo yakho kwaye ulale lula.
- Ziphephe ikofu, iti, utywala, kunye neecuba emva kweentsuku ezisibhozo. Ezi zizinto ezivuselelayo eziphazamisa ubuthongo.
- Musa ukujikela ebhedini. Ukuba awukwazi ukulala emva kwemizuzu engama-20, phuma ebhedini, uye kwelinye igumbi, wenze into ephumzayo. Njengokufunda incwadi okanye ukumamela ingoma ethambileyo. Buyela ebhedini kuphela xa uziva ulele.
- Sebenzisa ibhedi yakho kuphela xa ulala kwaye ulala nomntu. Yeka ukubukela iTV okanye ukusebenza ebhedini. Ingqondo yakho iya kufunda ukuba ibhedi yindawo yokulala.
- Gcina igumbi lakho lokulala lipholile, limnyama, kwaye lizolile. Sebenzisa amakhethini acinyiweyo ukuba kuyimfuneko. Sebenzisa izithinteli zeendlebe ukuba kukho ingxolo.
Umyalezo Wokuya Ekhaya
- Kukho unxibelelwano oluqinileyo phakathi kweengxaki zokulala nokudakumba. Ukongeza ekungalalini, ukulala kakhulu kunokuba luphawu lokudakumba.
- Le meko inokunyangeka ngokupheleleyo ngonyango, ngoko ke musa ukubandezeleka wedwa, thetha nomntu omthembayo.
- Eyona nto ibalulekileyo kukubona ugqirha wakho uze ufumane ingcebiso. Kubalulekile ukufumana uxilongo oluchanekileyo kunye nesicwangciso sonyango.
- Ukongeza kunyango lwamayeza, utshintsho olulula kwindlela ophila ngayo kunye nemikhwa yakho yokulala (ucoceko lokulala) lunokwenza umahluko omkhulu.
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