Kukho ukukhululeka xa ulala ebusuku emva kokusebenza nzima imini yonke, akunjalo? Kodwa ngamanye amaxesha awuziva ngaloo ndlela? Xa ulala, izinto ziyafika engqondweni, isifuba sakho siyaqina, "Ngaba ndisengakwazi ukulala namhlanje?", "Ndiza kuya emsebenzini ngomso, ndiza kwenza ntoni ukuba andikwazi ukulala?" Ngaba uneengcinga ezinje uze ulahlekelwe bubuthongo ngokupheleleyo? Ukuba ukhe waba nalo mava, awuwedwa. Namhlanje siza kuthetha ngale ngxaki abantu abaninzi abanayo, kodwa ungathethi ngayo kakhulu, oko kukuthi, ixhala lokulala.
Yintoni kanye kanye ixhala lokulala?
Ngamafutshane, ixhala lokulala luloyiko, ixhala, okanye ixhala malunga nokulala okanye ukuhlala ulele. Usenokoyika ukuba awuyi kukwazi ukulala, okanye usenokoyika ukuba uza kuvuka ezinzulwini zobusuku. Kwabanye abantu, oku kunokuba nzima nangakumbi. Oku kuthetha ukuba baqala ukoyika ukulala. Kwizonyango, oku sikubiza ngokuba yi-"Somniphobia." Basenokuvakalelwa kukuba kukho into embi eza kwenzeka kubo ngelixa belele, okanye ukuba abafuni ukulala kuba befuna ukuhlala bephaphile.
Khawucinge nje, oku kufana nomjikelo ongapheliyo. Unexhala kwaye awukwazi ukulala kakuhle. Ngenxa yokuba ungalali kakuhle, uba nexhala ngakumbi. Ngobusuku obulandelayo xa ulala, uziva usoyika ngakumbi, "Ngaba ndiza kukwazi ukulala njengangaphambili?" Ngale ndlela, into enye ikhokelela kwenye, kwaye imeko iba mandundu. Oku sikubiza ngokuba yiNgxaki yokulala.
Ixhaphake kangakanani le meko?
Ixhala lelinye lawona ngxaki zixhaphakileyo zempilo yengqondo ehlabathini. Uphando lubonise ukuba abantu abaninzi abaneengxaki zempilo yengqondo ezifana nexhala nabo banengxaki yokulala ngandlela ithile. Ngoko ke ukuba uvakalelwa ngolu hlobo, musa ukulithatha lula, kwaye ungacingi ukuba uwedwa. Kukho abantu abaninzi eSri Lanka abanengxaki yesi sifo.
Uvakalelwa njani umntu onengxaki yokulala?
Xa uxhalabile ngaphambi kokuba ulale, unokubona iimpawu ezininzi, zombini ezingokwengqondo nezingokomzimba. Makhe sijonge ukuba zeziphi ezi.
| Iimpawu ezinxulumene nexhala lokulala | |
|---|---|
| Iimpawu zengqondo nezokuziphatha | Iimpawu ezivakalayo ngokwasemzimbeni |
| Ukuziva ubunzima obukhulu kunye noxinzelelo engqondweni. | Intlungu yesisu okanye ukungagayi kakuhle kwesisu. |
| Ukungakwazi ukugxila kwinto enye. | Ukunyuka kwesantya sentliziyo (ukuziva ngathi isifuba sakho siyabetha). |
| Ukukhawuleza ukucaphuka, ukucaphuka. | Ukwanda kwesantya sokuphefumla. |
| Ukuziva uxhalabile rhoqo. | Ukubila ngequbuliso. |
| Ukungazoli, ukungakwazi ukuhlala kwindawo enye. | Ukuqina kwemisipha, iintlungu. |
| Kuza kwenzeka ukuziva ngathi kukho into embi. | Ukuziva ngathi umzimba wakho uyangcangcazela. |
Abanye abantu banokufumana imeko ebizwa ngokuba yi -nocturnal panic attacks . Oku kuxa uvuka ngequbuliso ebuthongweni obuqinileyo uqalisa ukoyika kakhulu. Isifuba sakho sisenokubetha ngamandla, ude ubile, ungabi nangxaki yokuphefumla, kwaye uzive ngathi uza kufa. Oku kunokuba ngamava othusayo kakhulu.
Yintoni ebangela oku? Kutheni oku kusenzeka?
Ixhala yinto yendalo esinceda siphile. Khawuthelekelele ukuba ubuhamba endleleni uze ngequbuliso imoto ifike kuwe ngesantya esiphezulu, ubuya koyika, akunjalo? Ngolo loyiko, ubuya kuhamba ngokukhawuleza endleleni. Ngelo xesha, umzimba wethu ukhupha iihomoni ezithile (iihomoni zoxinzelelo). Ezo homoni zezona zisinika amandla kunye nesantya esisidingayo ukuze sibaleke kuloo ngozi.
Nangona kunjalo, ukuba unexhala elingapheliyo, umzimba wakho ugcina la ma-hormone ephezulu ngalo lonke ixesha. Kufana nokuba uhlala ulungele ingozi ethile. Ngoko ke nokuba ulala ebusuku, umzimba wakho ukwimeko "yokulwa okanye yokubaleka", ngoko ke kunzima ukuba umzimba wakho uphumle kwaye uzole. Yiyo loo nto ungakwazi ukulala.
Ukongeza, ezinye iimeko zempilo, ezifana ne-hyperthyroidism, zinokubangela iingxaki zokulala kunye nokuxhalaba. Uphando lukwafumanise ukuba ukuxhalaba kuchaphazela ubuthongo bethu be-REM. Kungexesha lokulala kwe-REM apho sihlala siphupha khona. Ngoko ke xa unexhala, la maphupha anokuguquka abe ngamaphupha amabi aze akuvuse.
Ngubani osengozini enkulu yokuba nale meko?
Ukuxhalaba ebuthongweni kunokuchaphazela abantu abadala, abantwana abancinci, kwanabantu abadala abaselula. Abantu abaneengxaki zokulala ezilandelayo okanye iingxaki zempilo yengqondo basengozini enkulu:
| Izinto ezibangela uxhalabo lokulala | |
|---|---|
| Izifo ezinxulumene nokulala | Iingxaki zempilo yengqondo |
| Ukungalali | Iingxaki ezahlukeneyo zokuxhalaba (ezifana nokuhlaselwa luloyiko, i-PTSD) |
| Ukulala ngequbuliso (i-Narcolepsy) | Utshintsho lweemvakalelo ezifana nokudakumba kunye nesifo sengqondo esibizwa ngokuba yi-bipolar disorder |
| Isifo seMilenze Engaphumliyo (RLS) | Ukusetyenziswa kotywala neziyobisi |
| Ukuphelelwa ngamandla kokulala | I-Schizophrenia |
| Ukuhambahamba ebuthongweni | |
Zeziphi iingxaki ezinokubakho ukuba azinyangwanga ixesha elide?
Ukubandezeleka yixhala kunye nokungalali ixesha elide kunokuba nefuthe elibi kakhulu emizimbeni yethu. Oku kwandisa umngcipheko wakho wokufumana ezi zifo zilandelayo ezinzulu:
- Isifo seswekile
- Ukuhlaselwa yintliziyo
- Igazi elonyukayo
- Ukumelwa yintliziyo
- Ukuphazamiseka kwentliziyo `(Arrhythmia)`
- Istroke
- Ukutyeba kakhulu
Ukulala kubalulekile emzimbeni nasengqondweni yethu. Ukungalali rhoqo kunokukhokelela kwiingxaki zempilo ezinzulu. Ngoko ke ungaze uyithathe lula le meko.
Ugqirha uyixilonga njani ngokuchanekileyo le meko?
Xa usiya kugqirha wakho ukuze athethe ngale ngxaki, uza kukuhlola aze akubuze ngeempawu zakho. Ngokwesiqhelo ungabuzwa imibuzo efana nale:
- Ngaba uyatya okanye usela nantoni na ngaphambi kokuba ulale?
- Ngaba olu xhala luba khona qho ebusuku ngaphambi kokuba ulale?
- Kuthatha ixesha elingakanani ukulala emva kokulala?
- Uvuka kangaphi ebusuku?
- Wenza ntoni ngaphambi kokuba ulale? (umz., ukujonga ifowuni yakho, ukubukela iTV)
Isifundo Sokulala
Kwezinye iimeko, ugqirha wakho unokucebisa ukuba uphande ngokulala ukuze kufunyaniswe ukuba unenye ingxaki enxulumene nokulala. Oku kukwabizwa ngokuba yi-polysomnography. Oku kuquka ukukugcina kwigumbi elikhethekileyo esibhedlele ubusuku bonke nokujonga indlela umzimba wakho osebenza ngayo ngelixa ulele.
| Izinto ezivavanywayo ngexesha lophando lokulala | |
|---|---|
| Inqanaba leoksijini egazini | Isantya sentliziyo kunye nesingqisho |
| Ipatheni yokuphefumla | Iintshukumo zemilenze |
| Iintshukumo zamehlo | Amanqanaba okulala |
| Umsebenzi wombane wengqondo | Nokuba bayagquma okanye benza ezinye izandi |
Zithini iindlela zokunyanga oku? Siphuma njani koku?
Kukho iindlela ezahlukeneyo zonyango zokuxhalaba ebuthongweni. Ngokuyintloko sizahlulahlula ezi zibe ziindidi ezimbini.
1. Unyango Lokuziphatha Oluqondayo Lokungalali (CBT-I)
Olu lolona nyango lokuqala nolusebenzayo kakhulu lokungalali. Abantu abaninzi bacinga ukuba lunyango nje lokuthetha. Kodwa i-CBT-I ingaphezulu koko.
Oku kuthetha ukuba utshintsha indlela ocinga ngayo kunye nonxulumano olungalunganga onalo malunga nokulala kunye nebhedi yakho. Umzekelo, ukuba ulala yonke imihla ucinga, "Andizukulala ngokuhlwanje," ingqondo yakho idibanisa ibhedi noxinzelelo kunye noloyiko. Unyango lwe-CBT-I luyawuphula loo nxulumano kwaye luqeqeshe ingqondo yakho ukuba icinge ngebhedi njengendawo yokulala . Lusebenzisa iindlela ezithile zokuziphatha. Olu nyango lunokugqitywa kwiiseshoni ezi-4 ukuya kwezi-8.
2. Amayeza
Ngokuxhomekeke kwimeko yakho, ugqirha wakho unokugqiba ekubeni akunike amayeza okunceda xa uxhalabile okanye ulele.
Kodwa khumbula, ungaze uthathe naliphi na iyeza lokulala okanye lokuxhalaba ngaphandle kwemvume kagqirha. Ezinye iipilisi zokulala ezithengiswa ngaphandle kwemvume kagqirha zinokuba ngumlutha. Kwakhona, amanye amayeza anokunyusa ixhala kwasekuqaleni xa uqala ukuzithatha. Ke ngoko, kufuneka uhlale uthatha amayeza akho kuphela njengoko kuyalelwe ngugqirha wakho .
Ungayiphucula njani imikhwa emihle yokulala? (Ukuphucula ucoceko lokulala)
Ukongeza ekuthatheni unyango, ukutshintsha imikhwa yakho yemihla ngemihla kubaluleke kakhulu ukuphucula umgangatho wokulala kwakho. Oku sikubiza ngokuba yi-'Sleep Conditioning'. Makhe sijonge le theyibhile ingezantsi ukuze sibone ukuba zeziphi imikhwa elungileyo nengalunganga yokulala.
| Izinto onokuzenza (imikhwa emihle) | Izinto ekungamele uzenze (imikhwa emibi) |
|---|---|
| Lala uze uvuke ngexesha elifanayo yonke imihla (nangona ngeempelaveki). | Musa ukusela ikofu, iti, kunye neziselo ezinika amandla (caffeine) ngokuhlwa nasebusuku. |
| Yenza igumbi lakho lokulala libe yindawo ezolileyo, emnyama, nekhululekileyo. | Kuphephe ukusela amanzi amaninzi okanye ezinye izinto ezilulwelo (ingakumbi utywala) ngaphambi kokulala. |
| Yeka ukusebenzisa izikrini ze-elektroniki ezifana neefowuni, iitablet, kunye neTV ubuncinane isiqingatha seyure ngaphambi kokuba ulale. | Musa ukusebenza, ubukele iTV, okanye utye xa uhleli ebhedini. Ibhedi mayisetyenziselwe ukulala nesondo kuphela. |
| Yenza into ezolileyo ngaphambi kokuba ulale (umzekelo, camngca, mamela umculo ozolileyo, funda incwadi) | Musa ukutya isidlo esikhulu xa sele usondele ixesha lokulala. Ukuba ulambile, yitya into ekhaphukhaphu. |
| Ukuba awukwazi ukulala kwimizuzu engama-20 emva kokulala, vuka ebhedini, uye kwelinye igumbi, wenze into yokuphumla, uze ubuyele ebhedini xa uziva ulele. |
Umyalezo Wokuya Ekhaya
- Ukulala Ixhala luloyiko okanye ixhala malunga nokulala. Le yimeko yokwenyani nenyangekayo.
- Ukuxhalaba kukhokelela ekungalalini, kwaye ukungalali kakuhle kukhokelela ekuxhalabeni okukhulu. Oku kungaba ngumjikelo ongapheliyo.
- Le meko inokubangela umonakalo wexesha elide kwimpilo yakho yengqondo neyomzimba, ngoko ke musa ukuyithatha lula.
- Le meko ingalawulwa ngokupheleleyo ngonyango lokuziphatha olufana ne-CBT-I kwaye, ukuba kuyimfuneko, amayeza abhalwe ngugqirha.
- Kubaluleke kakhulu ukumisela imikhwa emihle yokulala (Sleep Hygiene).
- Ukuba unale mpawu, ungabi nantloni okanye ungoyiki ukuthetha nogqirha wakho. Uza kukunceda.
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