Awukwazi ukulala ebusuku? Masithethe ngokungakwazi ukulala.

Xa ulala ebusuku, emva komsebenzi onzima wosuku, ngaba uziva ngathi awukwazi nokuvala amehlo akho? Uyajikajika, intloko yakho izele ziingcinga, kodwa kubonakala ngathi awukwazi ukulala. Ngamanye amaxesha uvuka phakathi kobusuku kwaye awukwazi ukuphinda ulale. Ukuba eli thuba uliqhelile, namhlanje siza kuthetha ngesihloko esibaluleke kakhulu kuwe. Leyo yingxaki yokungalali, okanye into esiyibiza ngokuba yi-insomnia ngokwezonyango.

Yintoni i-Insomnia?

Ngamafutshane, ukungalali kakuhle sisifo sokungalali esinokubangela ukuba ube nengxaki yokulala, ukuhlala ulele (oko kuthetha ukuba uvuka ezinzulwini zobusuku), okanye uvuke kwangethuba kunokuba kufanele .

Le meko inokuba yeyokwexeshana elifutshane (Acute Insomnia) okanye yexeshana elide (Chronic Insomnia). Ngamanye amaxesha iyafika, ihambe, ize ibuye. Ukuba ihlala iintsuku ezimbalwa ukuya kwiiveki ezimbalwa, siyithatha njengemeko yexeshana elifutshane. Kodwa ukuba le ngxaki iyaqhubeka iintsuku ezingaphezu kwezintathu ngeveki okanye iinyanga ezingaphezu kwezintathu, yimeko yexeshana elide.

Umntu omdala udinga ukulala iiyure ezisi-7-9 ngosuku. Ukungalali ngokwaneleyo akukwenzi uzive udiniwe imini yonke. Ukuba uqhubeka ngolu hlobo ixesha elide, kunokuba yingozi enkulu kwimpilo yakho. Umzekelo, ukungalali ngokwaneleyo kunxulunyaniswa ngokuthe ngqo neengxaki zempilo ezinzulu ezifana noxinzelelo lwegazi oluphezulu , isifo sentliziyo, kunye nokudakumba.

Ziziphi iintlobo eziphambili zokungalali?

Ukungalali kunokwahlulwahlulwa zibe ziintlobo ezimbini eziphambili. Kukwahlulwahlulwa ngokwexesha apho ingxaki yokulala ivele khona. Masiziqonde ngokucacileyo ezi zinto.

Zithini izizathu zokungalali kakuhle?

Zininzi izizathu zokungalali. Ezinye zizinto esinokuzitshintsha, kodwa ezinye zingaphaya kwamandla ethu.

Izizathu eziphambili

• Uxinzelelo : Uxinzelelo luyimbangela enkulu yotshintsho olukhulu ebomini kunye neengxaki. Izinto ezifana nokulahlekelwa ngumsebenzi, ukusweleka komntu omthandayo, uqhawulo-mtshato, okanye ukufuduka kwindlu ethile kunokukushiya uziva uxinezelekile.
• Indawo yokulala: Ukuba indawo yakho yokulala inomsindo kakhulu, ikhanya kakhulu, okanye ishushu kakhulu okanye ibanda kakhulu, inokuphazamisana nobuthongo.
• Utshintsho kwishedyuli yokulala: Ukungaphumli kakuhle xa uhamba kwelinye ilizwe, ukutshintsha iishifti emsebenzini, nokuvuka ebusuku ngenxa yosana olusandul’ ukuzalwa kunokuphazamisa iwotshi yendalo yomzimba.
• Impembelelo yemfuza : Kwezinye iintsapho, ukuthambekela kokungalali kusenokuba yinto ezuzwa njengelifa.
• Ukutya ngexesha lokulala: Ukutya kakhulu ngexesha lokulala kunokukwenza ungakhululeki xa ulele ebhedini. Kunokubangela nesitshiso sentliziyo.
• I-Caffeine, iNicotine, kunye notywala: Ikofu, iti, kunye neecuba zizinto ezivuselela ingqondo. Ukuzisela ebusuku kakhulu kunokukwenza ungalali. Utywala bunokukwenza uzive ulele kancinci, kodwa abukobuthongo bunzulu. Ngoko ke ungavuka phakathi kobusuku.

Imikhwa Yethu Emibi (Ucoceko Olubi Lokulala)

Ezinye izinto esizenzayo singaziqondi zinefuthe elikhulu ebuthongweni bethu. Oku sikubiza ngokuba " yimpilo yokulala ".

• Ukutshintsha amaxesha okulala nawokuvuka imini yonke.
• Ukulala emini.
• Ukwenza umsebenzi onzima ngaphambi kokuba ulale okanye ungabi nalo ixesha lokuphumla.
• Ukuba usebenzisa ibhedi yakho ngaphezu kokulala nje kuphela: ukuba usebenza, uyatya, okanye ubukele iTV usebhedini, kunzima ngengqondo yakho ukuqonda ukuba ibhedi yindawo yokulala.
• Ukuchanabeka kukukhanya okuluhlaza okwesibhakabhaka okuvela kwizinto ezifana neefowuni , iikhompyutha kunye neeTV ngaphambi kokulala.

Izizathu Zesibini

Ngamanye amaxesha ukungalali kakuhle kungaba luphawu lwesinye isifo esinzulu.

• Iingxaki zempilo yengqondo: Ukudakumba kunye nokuxhalaba zezona zizathu zimbini eziphambili.
• Amayeza athile: Amanye amayeza asetyenziswa kwiimeko ezifana nomkhuhlane, i-allergies, uxinzelelo lwegazi oluphezulu, kunye ne-asthma anokuphazamisa ubuthongo.
• Iintlungu zomzimba: Iintlungu ezingapheliyo, ezifana neentlungu zomqolo kunye nesifo samathambo, zinokwenza kube nzima ukulala kakuhle ebusuku.
• Ezinye iingxaki zokulala: Iimeko ezifana ne-sleep apnea okanye i-restless legs syndrome.
• Izifo ezingapheliyo ezifana nesifo seswekile, isifo sentliziyo, kunye ne-hyperthyroidism.

Gqirha, uyixilonga njani le nto?

Xa usiya kugqirha, uza kulandela amanyathelo aliqela ukuze ahlolisise le meko.

1. Uvavanyo lokuqala: Okokuqala, ugqirha wakho uza kukuhlola ngokwasemzimbeni aze akubuze ngembali yakho yezonyango, iindlela zokulala, kunye neempawu. Baza kubuza malunga nokuba sele unexesha elingakanani unengxaki, ukuba iyichaphazela njani imini yakho, ukuba usebenzisa iziyobisi ezifana notywala, kunye nokuba kukho utshintsho olukhulu oluye lwenzeka ebomini bakho.

2. Idayari Yokulala: Ungacelwa ukuba ugcine idayari yokulala kangangeeveki ezimbini. Kuyo, kufuneka ubhale phantsi:

• Ixesha lokulala
• Lixesha lokulala
• Uvuke kangaphi ebusuku?
• Lixesha lokuvuka kusasa.
• Xa usela izinto ezifana nekofu notywala

3. Uvavanyo olukhethekileyo: Ngamanye amaxesha uvavanyo olukhethekileyo lunokwenziwa ukujonga ezinye iimeko zempilo.

• I-Polysomnography okanye iSifundo sokulala: Kule meko, ugcinwa ubusuku bonke kwiziko lokulala elikhethekileyo, kwaye ngelixa ulele, umsebenzi wobuchopho bakho, ukuphefumla, kunye nesantya sentliziyo yakho zijongwa ngoomatshini. Oku kunokumisela ngokuchanekileyo ukuba unezinye iingxaki zokulala, ezifana ne-"Sleep Apnea".
• I-Actigraphy:Unxiba isixhobo esincinci, njengewotshi, engalweni okanye emlenzeni wakho. Kufuneka usinxibe iveki okanye ezimbini. Sirekhoda iintshukumo zakho xa ulele naxa uvukile.

Zithini iindlela zonyango zokungalali?

Eyona nto ilungileyo kukuba, ukungakwazi ukulala yimeko enokunyangeka.

1. Okokuqala, kufuneka uphuhlise imikhwa emihle yokulala (Ucoceko Olungcono Lokulala).

Eli linyathelo lokuqala nelona libalulekileyo.

• Lala uze uvuke ngexesha elifanayo yonke imihla . Musa ukuyeka lo mkhwa nokuba ngeempelaveki.
• Gcina igumbi lakho lokulala limnyama, lizolile, kwaye likwiqondo lobushushu elifanelekileyo .
• Ziphephe izinto ezifana nekofu, iti, utywala, kunye neecuba iiyure ezimbalwa ngaphambi kokuba ulale ebusuku.
• Zilolonge emini, kodwa kungabi kufutshane kakhulu nexesha lokulala. Gqibezela ukuzilolonga ubuncinane iiyure ezi-5 ngaphambi kokuba ulale.
• Musa ukulala emini.
• Sebenzisa ibhedi kuphela xa ulala kwaye ulala nomntu. Sebenza usebhedini, ungabukeli iTV.
• Ukuba awukwazi ukulala kwimizuzu engama-20 emva kokulala, phuma ebhedini, uye kwelinye igumbi, wenze into ephumzayo, njengokufunda incwadi. Buyela ebhedini kuphela xa uziva ulele.

2. Unyango Lokuziphatha Oluqondayo (i-CBT)

Olu lunyango olusebenzayo kakhulu olungadingi mayeza. Ungalufumana olu nyango ngokuthetha nogqirha wengqondo okanye umcebisi. Lusebenza ngokutshintsha iingcinga ezimbi malunga nokulala, ezinje ngoloyiko kunye nexhala, nokuziqeqesha ukuba ulale kakuhle ebusuku.

3. Amayeza okungakwazi ukulala

Le yinto ekufuneka yenziwe kuphela xa ugqirha eyicebisile. Ngokwesiqhelo, ugqirha uya kukunika la mayeza ixesha elifutshane. La mayeza awanasisombululo sokungalali, kodwa aluncedo nje lwexeshana.

Kuza kwenzeka ntoni ukuba ukungalali kakuhle akunanzwa?

Ukulala kukuphumla okuvumela imizimba yethu kunye neengqondo zethu ukuba zilungise kwaye zigcine iinkumbulo. Xa zilahlekile, kunokuvela iingxaki ezinkulu.

• Umngcipheko wokufumana izifo ezifana noxinzelelo lwegazi oluphezulu, ukutyeba kakhulu, isifo seswekile, kunye nesifo sentliziyo uyanda.
• Umngcipheko wokudakumba kunye nokuxhalaba uyanda.
• Amathuba eengozi, ingakumbi iingozi zeemoto, ayanda.
• Inkqubo yomzimba yokuzikhusela ibuthathaka kwaye izifo zikhula lula.
• Ingqalelo kunye nenkumbulo ziyawohloka.
• Kufuneka ndihlale ndinomsindo kwaye ndingazoli imini yonke.