Ngaba nawe unengxaki yokulala ebusuku? Makhe sithethe ngale ngxaki yokungalali!

Khawucinge nje, ukungakhululeki okuzivayo xa ulala ebusuku emva komsebenzi onzima wosuku kwaye ungakwazi ukulala, ujikajika... okanye uvuke kusasa ungaphinde ukwazi ukulala, ucinga ngayo... Le yingxaki uninzi lwethu olunayo ngokungakwazi ukulala, okanye ngokwezonyango, ukungalali . Ngelixa kwabanye, oku kukungakhululeki nje okuncinci, kwabanye, ukungalali kunokuba yingxaki enkulu ephazamisa ubomi babo bonke. Kutheni ke oku kusenzeka? Masithethe ngale nto ngokulula nangokuneenkcukacha.

Yintoni kanye kanye i-Insomnia?

Ngamafutshane, ukungalali kakuhle kuxa ungakwazi ukulala kakuhle. Oko kuthetha ukuba awukwazi ukulala ixesha elide ngokwaneleyo, awukwazi ukulala kakuhle ebusuku, okanye unengxaki yokulala okanye yokulala.

Ukulala kubalulekile emizimbeni yethu. Kufana nepetroli yemoto. Imizimba neengqondo zethu, ezidiniweyo kukusebenza imini yonke, ziyavuseleleka ngokulala. Ngoko ke, xa singalali ngokwaneleyo, sifumana ukungalali ngokwaneleyo. Oku kusenza singakwazi ukwenza imisebenzi yethu yemihla ngemihla ngokufanelekileyo, kwaye imizimba yethu ayiziva ingakhululekanga.

Ngaba wonke umntu ulala ngendlela efanayo?

Hayi. Imikhwa kunye neemfuno zomntu wonke zahlukile kakhulu. Yiyo loo nto noogqirha becinga ukuba iindlela ezahlukeneyo zokulala "ziqhelekile." Cinga ngale ndlela...

• Iintaka zakuqala: Abanye abantu bathanda ukulala kwangethuba ebusuku baze bavuke kwangethuba kusasa.
• Izikhova zasebusuku: Abanye basebenza kude kube sebusuku, balale kade, baze bavuke kusasa.
• Abantu abalala ixesha elifutshane: Abanye abantu abalali ixesha elide kunabanye. Olunye uphando lubonisa ukuba kusenokubakho unobangela wemfuza woku.
• Ubuthongo buyatshintsha ngenxa yesiqhelo: Abanye abantu batshintsha iindlela zabo zokulala ngenxa yezinto ezifana nomsebenzi wabo. Umzekelo, abo basemkhosini badla ngokuvuka xa kuvakala isandi esincinci. Ngokufanayo, abanye abantu baqhele ukulala kamnandi nokuba kunomsindo kangakanani na.
• Ukulala kuyatshintsha ngokuhamba kweminyaka: Ukulala kwethu kufuna utshintsho ebomini bethu bonke. Nangona usana oluncinci lulala malunga neeyure ezili-14 ukuya kwezili-17 ngosuku, umntu omdala (oneminyaka eli-18 nangaphezulu) uhlala efuna iiyure ezisi-7 ukuya kwezili-9 zokulala.

Ziziphi iintlobo eziphambili zokungalali?

Oogqirha bahlula ukungakwazi ukulala zibe ziintlobo ezimbini eziphambili. Kuya kuba luncedo kuwe ukwazi oku.

Uyazi njani ukuba unesifo sokungalali? - Iimpawu

Iimpawu zokungalali zingahlulwahlulwa zibe ziindidi eziphambili ezahlukeneyo. Makhe sijonge ukuba zeziphi.

1. Iingxaki zokulala

Oku kwahlulwe kathathu, kuxhomekeke kwindlela onengxaki yokulala ngayo.

• Ubunzima bokulala (Ukungalali kwangoko): Ukungakwazi ukulala nokuba uhlala ixesha elingakanani ebhedini.
• Ukungalali kakuhle: Ukuvuka ezinzulwini zobusuku uze ulale kwakhona. Olu lolona hlobo lwabantu abaninzi abanalo.
• Ukungalali kade: Ukuvuka kwangethuba kakhulu kunokuba bekulindelwe, kusasa, kwaye ungakwazi ukuphinda ulale.

2. Iziphumo ezivakalayo emini

Xa ungalali ngokwaneleyo ebusuku, iziphumo ziyavakala ngosuku olulandelayo. Jonga ukuba oku kuyenzeka na kuwe.

• Ukuziva udiniwe, udiniwe, okanye ulele imini yonke.
• Kuthatha ixesha elide ukuphendula. Umzekelo, kunzima ukwenza izigqibo ngokukhawuleza ngelixa uqhuba imoto.
• Izinto ziyalibaleka.
• Isantya sokucinga siyehla, kuvele ukudideka, okanye kuba nzima ukugxila .
• Utshintsho kwimo yengqondo, ingakumbi ixhala, ukudakumba, kunye nokucaphuka .
• Oku kuphazamisana nomsebenzi wakho, imisebenzi yoluntu, izinto ozithandayo, okanye eminye imisebenzi yemihla ngemihla.

3. Iimpawu ezikhethekileyo zokungalali ixesha elide

Jonga ukuba ingxaki yakho yokungalali inazo naziphi na ezi mpawu. Ukuba kunjalo, usenokuba unesifo sokungalali esingapheliyo.

• Imeko yangoku: Awukwazi ukulala nangona unendawo elungileyo nexesha elifanelekileyo lokulala (umz., ngaphandle kwesizathu sangaphandle njengokutshintsha kweshifti, ingxaki enkulu ebomini).
• Ukuphindaphindeka: Ukuba unale ngxaki ubuncinane iintsuku ezintathu ngeveki.
• Ubude bexesha: Ukuba le ngxaki iyaqhubeka ubuncinane iinyanga ezintathu .
• Ukungabikho kwezinye izizathu: Ukuba imeko ayibangelwanga ziziyobisi, utywala, amayeza, okanye esinye isifo sokungalali, kwaye ukuba ayinakuchazwa ngokupheleleyo sisifo esithile somzimba okanye sengqondo.

Kutheni sifumana ukungalali? - Zithini izizathu?

Kunzima ukuqaphela unobangela omnye wokungalali. Zininzi izinto ezinokubangela oku. Ngamanye amaxesha, enye okanye ezingaphezulu kwezi zinto ziyadibana zibangele le meko.

• Imbali yosapho (Imfuza): Iingxaki zokulala zingabakho kwiintsapho. Ukuba kukho umntu kusapho lwakho onengxaki yokungalali, nawe unokuba nayo.
• Utshintsho kumsebenzi wobuchopho: Iingqondo zabantu abanengxaki yokungalali zisenokuba zisebenza kancinci kunezinye. Utshintsho kwiikhemikhali zobuchopho lunokuphazamisa ubuthongo.
• Ezinye izifo zomzimba: Impilo yakho yomzimba inokuchaphazela ngqo ubuthongo bakho. Ukulala kungaphazanyiswa zizinto zexeshana ezifana nosulelo oluncinci okanye ukwenzakala, kunye nezifo ezihlala ixesha elide ezifana ne-gastritis (acid reflux) okanye isifo sikaParkinson. Le meko inokubangelwa lutshintsho kwi -circadian rhythm, elawula umjikelo wendalo wokulala/wokuvuka komzimba wethu.
• Iingxaki zempilo yengqondo: Malunga nesiqingatha sabantu abanesifo sokungalali ixesha elide banesinye isifo sengqondo, esifana nokuxhalaba okanye ukudakumba .
• Iimeko ezixinzelelekileyo ebomini: Izinto ezinje ngoxinzelelo olugqithisileyo, iingxaki emsebenzini, kunye neengxabano zentsapho zinokubangela ukungalali ngokwaneleyo.
• Utshintsho ebomini: Utshintsho lwexeshana, njengokufudukela kwelinye ilizwe (jet lag), ukulala kwindawo entsha, okanye ukutshintsha umsebenzi weshifti, nako kunokuphazamisa ubuthongo.
• Imikhwa yakho yemihla ngemihla: Ukungalali kakuhle kunokubangelwa yimikhwa yokulala engalunganga (siyibiza ngokuba kukucoceka ebuthongweni ). Izinto ezifana nokulala emini, ukusela izinto ezifana nekofu ebusuku, kunye nokungalali ixesha elithile zinokuba negalelo koku.

Iingxaki ezinokwenzeka ukuba umntu uqhubeka engakwazi ukulala

Ukuba ukungalali kakuhle kuqhubeka ixesha elide, kunokukhokelela ekungalalini.Eyona ngozi inkulu apha kukozela emini. Oku kuyingozi kakhulu ukuba uqhuba imoto okanye wenza nantoni na efuna ukuba ulumke.

Ukongeza, ukungalali ixesha elide kwandisa umngcipheko wezinye izifo ezininzi.

• Uxinzelelo
• Ixhala
• Uxinzelelo lwegazi oluphezulu/uxinzelelo lwegazi oluphezulu
• Ukuhlaselwa yintliziyo
• Istroke
• Ukuphazamiseka kokulala
• Uhlobo lwesibini lweswekile
• Ukutyeba kakhulu

Ugqirha angakuqinisekisa njani oku?

Xa undwendwela ugqirha, uza kukubuza imibuzo eneenkcukacha malunga nembali yakho yempilo, ulwazi lomntu, imikhwa yokulala, kunye neempawu. Akukho vavanyo luthile lokufumanisa ukungalali. Nangona kunjalo, ezinye iimvavanyo zinokucetyiswa ukujonga ezinye iimeko zonyango eziphazamisana nokulala kwakho.

Imizekelo yoku yile:

• Uvavanyo lwe-sleep apnea: Oku kungenziwa kusetyenziswa uphando lokulala (i-polysomnography) olwenziwa esibhedlele okanye isixhobo esinokwenziwa ekhaya.
• I-Actigraphy: Isixhobo esinxitywa esihlahleni esijonga indlela olala ngayo kunye nendlela ovuka ngayo kangangeentsuku ezininzi.
• Uvavanyo lwe-Multiple sleep latency (MSLT): Uvavanyo olulinganisa ukuba ulala ngokukhawuleza kangakanani emini.

Zithini iindlela zonyango zokungalali?

Kukho iindlela ezininzi zonyango zokungalali. Ziqala kutshintsho olulula lwendlela yokuphila ukuya kumayeza. Iindlela eziphambili zonyango zezi:

1. Misela kwaye ugcine imikhwa emihle yokulala (Ucoceko lokulala).

2. Amayeza akunceda ulale okanye uhlale ulele.

3. Unyango lwempilo yengqondo.

Amayeza akunceda ulale

Kukho iintlobo ezininzi zamayeza anokukunceda ulale. Amanye ala mayeza afuna ukunikwa ngugqirha, ngelixa amanye angathengwa kwiikhemesti.

• Amayeza anikezelwa ngugqirha:
• IiBenzodiazepines kunye ne-Z-drugs: La ngamayeza anamandla anciphisa ukusebenza kwengqondo kwaye abangele ubuthongo. Umzekelo: `(temazepam)`, `(zolpidem - Ambien®)`.
• Ii-orexin receptor antagonists ezimbini (ii-DORA):Ezi zinto zithintela ikhemikhali engqondweni ekuncedayo ukuba uvuke kwaye ubangele ubuthongo.
• Amayeza okuthomalalisa uxinzelelo: Amanye amayeza asetyenziselwa ukudakumba (umz. i-amitriptyline) asetyenziswa nakwimeko yokungalali kuba abangela ukozela.
• I-Melatonin kunye namayeza anxulumene nayo: I-Melatonin yikhemikhali eveliswa yingqondo yethu ngokwendalo ebonisa ukuba lixesha lokulala. Ingathathwa njengeyeza.

• Amayeza angagunyaziswanga ngugqirha:
• Ezinye ii-antihistamines ezisetyenziselwa i-allergies (umz. i-diphenhydramine - efumaneka kwiPiriton) zinokubangela ukozela. Nangona kunjalo, ezi azikhuthazwa ukuba zisetyenziswe ixesha elide.

Izinto esinokuzenzela zona xa siphila nobunzima bokungalali (Ucoceko Lokulala)

Ukongeza kunyango, zininzi izinto onokuzenza wena ukuze uphucule umgangatho wobuthongo bakho. Oku sikubiza ngokuba yi-Sleep Hygiene okanye "imikhwa emihle yokulala."

• Misela ishedyuli yokulala: Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla. Zama ukugcina le nkqubo ifanayo, nokuba ngeempelaveki nangeeholide. Kuphephe ukulala emini.
• Zinike ixesha lokuzola: Ngaphambi kokuba ulale, susa iingxaki zosuku engqondweni yakho . Beka ecaleni "ixesha elincinci" phakathi kokugqiba kwakho umsebenzi nexesha oya kulala ngalo. Yenza into ethile ngelo xesha, njengokufunda incwadi okanye ukumamela umculo ozolileyo. Ukuba awukwazi ukulala emva kokulala, endaweni yokujikajika ebhedini, vuka wenze into eza kukuthomalalisa ngaphambi kokuba ubuyele ebhedini.
• Yenza indawo ekhululekileyo: Intuthuzelo ibalulekile ukuze ulale kakuhle. Lungisa ukukhanya, isandi, kunye nobushushu begumbi ukuze buhambelane nawe.
• Musa ukusebenzisa ezi fowuni, iitablethi kunye neeTV: Yeka ukusebenzisa ezi zixhobo ubuncinane iyure ngaphambi kokuba ulale. Ukukhanya okuluhlaza okwesibhakabhaka bakukhupha imiqondiso engqondweni yokuba kusemini, nto leyo ebambezela ukuveliswa kweekhemikhali ezibangela ubuthongo.
• Lumka ngento oyityayo noyiselayo: Kuphephe ukutya ukutya okuninzi ebusuku kwaye utye kakhulu ebusuku. I-Nicotine, i-caffeine (ikofu, iti, iziselo ezibandayo), kunye notywala ziphazamisa ubuthongo.
• Hlala usempilweni: Ukuzilolonga kancinci emini, nokuba uhamba nje, kunokukunceda ulale ngcono ebusuku.
• Ukuba ingxaki iyaqhubeka, bona ugqirha: Ukuba ingxaki yakho yokulala iyaqhubeka nangona ulandela le mikhwa, qiniseka ukuba ubona ugqirha wosapho lwakho.

Sifanele siye kugqirha nini?

Ukuba ukungakwazi ukulala ixesha elide kwaye kuchaphazela imisebenzi yakho yemihla ngemihla, kubalulekile ukubona ugqirha. Ingakumbi ukuba uneempawu ezilandelayo, qiniseka ukuba ufuna ingcebiso kagqirha.

• Ukuba uziva ulele kakhulu emini.
• Ukuba ulala ngokukhawuleza emini, ingakumbi xa usebenza okanye uqhuba (oku kubizwa ngokuba yi-'microsleep').
• Ukuba unezinye iingxaki zengqondo okanye zomzimba ezichaphazela ubuthongo.