Ngaba nawe uzifumana ujikajika ebhedini, ujonge iwotshi, uze uzibuze, 'Kutheni ndingakwazi ukulala?' Nangona oku kuqhelekile kangangeentsuku ezithile, ukungalali rhoqo akuyonto esifanele siyiyeke. Oku sikubiza ngokuba kukungakwazi ukulala kwisayensi yezonyango. Ukulala kamnandi ebusuku akuyonto nje esiyenzayo ukuze sinciphise ukudinwa, kodwa kubalulekile kwimpilo yomzimba nengqondo yethu. Ngoko masithethe ngale nto nzulu kancinci namhlanje.
Yintoni i-Insomnia?
Ngamafutshane, ukungalali kakuhle yingxaki enxulumene nokulala, njengobunzima bokulala, ukuvuka kwangethuba, okanye ukuvuka kwangethuba kunokuba bekulindelwe. Ingavela ngeendlela ezimbini eziphambili.
- Ukungalali Kakhulu: Oku kungathatha iintsuku ezimbalwa ukuya kwiiveki ezimbalwa. Ngokuqhelekileyo kubangelwa lutshintsho olukhulu ebomini, olufana noxinzelelo, kwaye luphela ngokuzenzekelayo xa unobangela ususiwe.
- Ukungalali Okungapheliyo: Ukuba unengxaki yokungalali iintsuku ezintathu okanye ngaphezulu ngeveki, ngaphezu kweenyanga ezintathu, siyibiza ngokuba yi-Chronic Insomnia. Ngenxa yoku, kubaluleke kakhulu ukuba ufune iingcebiso zonyango ngokuqinisekileyo.
Khumbula, umntu omdala udinga iiyure ezisi-7 ukuya kwezisi-9 zokulala ngosuku. Ukungalali ngokwaneleyo akukwenzi uzive udiniwe emini kuphela, kodwa ekuhambeni kwexesha kunokukhokelela kwiingxaki zempilo ezinzulu ezifana noxinzelelo lwegazi oluphezulu, isifo sentliziyo, kunye nokudakumba.
Ziziphi iintlobo eziphambili zokungalali?
Sizahlulahlula ukungakwazi ukulala zibe ziindidi ezimbini eziphambili ngokusekelwe kwindlela eyenzeka ngayo. Kulungile ukwazi la magama kuba ugqirha wakho unokuwasebenzisa ngamanye amaxesha.
| Uhlobo lokungalali | Ingcaciso elula |
|---|---|
| Ukungalali Okuphambili | Kwimeko enjalo, akukho sifo, amayeza, okanye esinye isizathu esinxulumene nokungalali. Ukungalali yingxaki ephambili. |
| Ukungalali Kwesibini | Kwimeko enjalo, isizathu sokuba ungalali kungenxa yesinye isifo. Umzekelo, esi sifo sinokubangelwa zizinto ezifana ne-asthma, ukudakumba, isifo samathambo, umhlaza, isitshiso sentliziyo, amayeza owasebenzisayo, okanye ukusebenzisa utywala. |
Ukongeza, kukwakho nohlulo olusekelwe kwixesha apho ingxaki yokulala ivele khona:
- Ukungalali kakuhle: Ukulala ixesha elide emva kokulala.
- Ukungalali kakuhle: Ukuvuka rhoqo ezinzulwini zobusuku.
- Ukungalali kakuhle okuxutyiweyo: Ubunzima bokulala nokuvuka ebusuku nako buyenzeka.
Zithini izizathu zokungalali kakuhle?
Akukho sizathu sithile sokuba umntu angakwazi ukulala . Zininzi izinto ezinokubangela loo nto.
Izizathu eziphambili
- Uxinzelelo: Uxinzelelo oluza notshintsho olukhulu ebomini, njengokulahlekelwa ngumsebenzi, ukusweleka komntu omthandayo, uqhawulo-mtshato, okanye ukufuduka.
- Indawo yokulala: Izinto ezifana nengxolo egqithisileyo, ukukhanya, okanye ubushushu begumbi (elishushu kakhulu okanye elibandayo kakhulu) apho ulala khona.
- Utshintsho kwiindlela zokulala: Ukungalali kakuhle xa uhamba kwelinye ilizwe, ukutshintsha iishifti emsebenzini, ukuvuka ebusuku nosana olusandul’ ukuzalwa .
- Imikhwa yokutya: Ukutya kakhulu ngaphambi kokuba ulale kunokubangela iintlungu esifubeni.
- Ukusetyenziswa kwezinto ezivuselela ingqondo: Ukusebenzisa izinto ezifana ne-caffeine okanye i-nicotine xa sele usondele ixesha lokulala.
- Utywala : Nangona ukusela utywala kunokukwenza uzive ulele, akukuniki ubuthongo obunzulu. Ungavuka nasezinzulwini zobusuku.
- Ukungazilolongi: Umzimba awuzilolongi emini.
Ucoceko Olubi Lokulala
- Ukungalali nokuvuka ngexesha elinye yonke imihla.
- Ukulala emini.
- Ukusebenza, ukutya, okanye ukubukela iTV ngelixa uhleli ebhedini.
- Ukujonga izikrini ezifana neefowuni, iiTV, kunye neekhompyutha ngaphambi kokuba ulale.
Ezinye izifo okanye izizathu (Izizathu zesibini)
- Iingxaki zempilo yengqondo: Iimeko ezibizwa ngokuba kukudandatheka kunye nokuxhalaba.
- Amayeza athile: Amayeza athile asetyenziswa kwizifo ezinje ngomkhuhlane, i-allergies, uxinzelelo lwegazi oluphezulu, kunye ne-asthma.
- Intlungu yomzimba: Intlungu yomqolo, intlungu efana ne-arthritis eba mandundu ebusuku.
- Ezinye iingxaki zokulala:Iimeko ezifana ne-Sleep Apnea (ukungakwazi ukuphefumla xa ulele) okanye i-Restless Legs Syndrome (ukungonwabi emilenzeni).
- Utshintsho kwihomoni: Utshintsho kwihomoni oluvela xa umntu esexesheni, ekhulelwe, naxa eyeka ukuya exesheni.
- Izifo ezihlala ixesha elide ezifana nesifo seswekile, isifo sentliziyo, kunye ne-hyperthyroidism.
Zithini iimpawu zokungalali?
Imiphumo yokungalali kakuhle ayibonakali ebusuku kuphela, kodwa iyabonakala nangosuku olulandelayo.
| Iimpawu ezenzeka ebusuku | Iziphumo ezivezwe emini |
|---|---|
| Kuthatha ixesha elide ukulala xa usiya kulala. | Ukuziva udiniwe, udiniwe, kwaye ungenabomi imini yonke. |
| Ukuvuka rhoqo ezinzulwini zobusuku. | Ubunzima bokugxila nokukhumbula izinto. |
| Ukuvuka kusasa kakhulu kwaye ungakwazi ukubuyela ebuthongweni. | Ukungakwazi ukugxila, ukucotha. |
| Nokuba sele ulele, uziva ungaphefumlelwanga xa uvuka. | Umsindo okhawulezayo, ukungazinzi. |
Uyifumana njani le nto, Gqirha?
Xa usiya kugqirha onengxaki, uza kulandela amanyathelo aliqela ukuze aqonde ngokuchanekileyo imeko.
1. Ukukubuza ngeempawu zakho: Okokuqala, ugqirha uza kukubuza ngeepateni zakho zokulala, ukuba sele unexesha elingakanani nale ngxaki, iziphumo ozivayo emini, indlela ophila ngayo, amayeza owaselayo, kunye nesimo sakho sengqondo.
2. Idayari yokulala:Ungacelwa ukuba ugcine idayari yokulala kangangeveki okanye ezimbini. Bhala phantsi izinto ezifana nexesha owalala ngalo, ixesha owalala ngalo, amaxesha owavuka ngawo ebusuku, kunye nexesha owavuka ngalo kusasa.
3. Uvavanyo lwezonyango: Ngamanye amaxesha, uvavanyo lwegazi lunokwenziwa ukujonga ukuba kukho enye imeko ebangela ingxaki. Umzekelo, uvavanyo lwegazi ukujonga amanqanaba ehomoni ye-thyroid.
4. Ukufunda ngokulala (iPolysomnography): Ukuba ingxaki inzima okanye kukho enye imeko efana ne-sleep apnea erhanelekayo, ungathunyelwa kwiziko lokulala ukuze uhlale ubusuku bonke. Kulapho umsebenzi wobuchopho bakho, ukuphefumla, kunye nesantya sentliziyo yakho zijongwa khona ngelixa ulele.
Zithini iindlela zonyango zokungalali?
Eyona nto ingcono kukuba ukungakwazi ukulala yimeko enokunyangeka. Kukho iindlela ezahlukeneyo zonyango.
1. Ucoceko Ebuthongweni
Le yimikhwa emihle ekufuneka siyiphuhlise ukuze silale kakuhle. La ngamanyathelo okuqala nawona abalulekileyo kunyango.
- Lala ngexesha elifanayo yonke imihla uze uvuke ngexesha elifanayo.
- Gcina igumbi lakho lokulala limnyama, lizolile, kwaye likwiqondo lobushushu elifanelekileyo.
- Musa ukusela ikofu, iti, utywala, kunye neecuba iiyure ezimbalwa ngaphambi kokuba ulale.
- Kuphephe ukulala emini.
- Nciphisa ixesha lokulala kunye nelokwabelana ngesondo kuphela. Musa ukusebenza usebhedini okanye ubukele iTV.
- Yenza into ephumzayo ngaphambi kokuba ulale. Njengokufunda incwadi, ukumamela umculo, okanye ukuhlamba ngamanzi afudumeleyo.
2. Unyango Lokuziphatha Oluqondayo (i-CBT)
Olu lunyango olusebenzayo kakhulu ngaphandle kwamayeza. Olu nyango lwenziwa yingcali yezifo zengqondo okanye ingcali yezengqondo eqeqeshiweyo. Lukunceda ukuba ubone kwaye ulawule izimo zakho zengqondo ezimbi, uloyiko, kunye neengcinga eziphazamisayo malunga nokulala. Lukwakunceda ukuba uphuhlise imikhwa emihle yokulala.
3. Amayeza
Kubaluleke kakhulu: Iipilisi zokulala zizinto ekufuneka zisetyenziswe ixesha elifutshane phantsi kweliso likagqirha . Azilohlobo lwamayeza onokuwathenga kwikhemesti uze uwathathe ngendlela othanda ngayo.
Ukuba ukungakwazi kwakho ukulala kukwenza kube nzima ukusebenza, ugqirha wakho unokukunika ipilisi yokulala yexesha elifutshane. Nangona ezi zinokukunceda ulale, zinokuba ngumlutha kwaye zibangele iziphumo ebezingalindelekanga ezifana nokulala emini kunye nesiyezi. Kubalulekile ukuxoxa ngezi zinto nogqirha wakho .
Umyalezo Wokuya Ekhaya
- Ukungalali kakuhle akuqhelekanga, yimeko yezonyango efuna unyango.
- Ukungalali kakuhle kunokubangela ukudinwa emini, ukungakwazi ukuzikisa ingqondo, kwaye ekugqibeleni, kunokubangela izifo ezinzulu ezifana noxinzelelo lwegazi oluphezulu kunye nesifo seswekile.
- Inyathelo lokuqala nelingcono kakhulu koku kukwakha imikhwa emihle yokulala (Sleep Hygiene).
- Ukuba ingxaki yakho yokungalali iyaqhubeka kangangeeveki ezimbalwa, musa ukusebenzisa iipilisi zokulala wedwa, kodwa qiniseka ukuba ubonana nogqirha ukuze akunike ingcebiso .
- Ukongeza kumayeza, kukho unyango olusebenzayo kakhulu olufana ne-CBT. Ngoko ke ungakhathazeki, kukho izisombululo zoku.
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