Ngaba ngamanye amaxesha uyajika ulale ebusuku ungalali? Okanye ucinga ukuba ulele kakuhle, kodwa xa uvuka kusasa, uzive udiniwe kakhulu kwaye ulele imini yonke? Ezi zizinto ezingaqhelekanga ezingeyongxaki inkulu. Kodwa ukuba le meko iyaqhubeka, kwaye ichaphazela imisebenzi yakho yemihla ngemihla, usenokuba nengxaki yokungalali. Ungakhathazeki, le yingxaki abantu abaninzi abanayo. Masithethe ngayo yonke into ngokulula namhlanje.
Ngamafutshane, zithini ezi ngxaki zokulala?
Iingxaki zokulala, okanye iingxaki zokulala, ziimeko ezithintela imizimba yethu ukuba ilale kwaye iphumle. Kukho iintlobo ezingaphezu kwama-80 zazo. Zichaphazela ikakhulu iinkalo ezintathu zokulala kwethu:
- Umgangatho Wokulala: Indlela olala kakuhle kwaye unzulu ngayo.
- Ixesha Lokulala: Ixesha oqala ngalo ukulala kunye nokuba ungalala ngokuqhubekayo ngaphandle kokuphazamiseka.
- Ubungakanani Bokulala: Ixesha olala ngalo kwaye uhlale uphaphile.
Sonke siba neengxaki zokulala ngamanye amaxesha. Yinto eqhelekileyo leyo. Kodwa unokucinga ukuba unengxaki yokulala ukuba ufumana nayiphi na kwezi zilandelayo:
- Ukuba unengxaki yokulala rhoqo .
- Ukuba uziva udiniwe kakhulu kwaye ulele emini , nokuba ulala ubuncinane iiyure ezisixhenxe ebusuku.
- Ukuba oku kwenza kube nzima kuwe ukwenza imisebenzi yakho yemihla ngemihla .
Ziziphi iintlobo eziphambili zeengxaki zokulala?
Iingxaki zokulala zinokwahlulwahlulwa zibe ziindidi eziphambili ezininzi. Nangona olu hlulo lutshintsha ngamaxesha athile, kukho iindidi eziphambili ezininzi ngokwendlela yohlulo lwamazwe ngamazwe olwamkelweyo ngoku. Makhe sijonge ukuba zeziphi.
| Uhlobo lweengxaki zokulala | Ingcaciso elula |
|---|---|
| Ukungalali | Ubunzima bokulala nokuvuka phakathi kobuthongo nokungakwazi ukubuyela ebuthongweni. |
| Iingxaki zokuphefumla ezinxulumene nokulala | Utshintsho kwindlela ophefumla ngayo xa ulele. Ukurhona nako kunokunxulunyaniswa noku. |
| Iingxaki eziphambili ze-hypersomnolence | Ubunzima bokuhlala uphaphile emini, ukuziva ulele kakhulu. |
| Iingxaki zokulala nokuvuka kwesingqisho se-Circadian | Iingxaki ngewotshi yangaphakathi yomzimba wethu zinokubangela ukuba singalali okanye singavuki ngexesha elifanelekileyo. |
| I-Parasomnias | Izinto ezingaqhelekanga ezifana nokuhamba ulele, ukuthetha, nokutya ziyenzeka. |
| Iingxaki zokunyakaza ezinxulumene nokulala | Ukuziva unqwenela kakhulu ukushukumisa amalungu omzimba, ingakumbi imilenze, xa uzama ukulala. |
Iingxaki zokulala ezixhaphakileyo phakathi kwethu
Kukho nezinye iimeko ezininzi phantsi kwezi ndidi ziphambili. Ezinye zazo zezi:
- Ukungalali ixesha elide: Le meko inokwenzeka xa unengxaki yokulala ebusuku, okanye uvuka ebusuku, uze ungakwazi ukulala kwakhona, ubuncinane iinyanga ezintathu, uninzi lweentsuku zeveki. Oku kungakwenza uzive unomsindo kwaye udiniwe imini yonke.
- I-Obstructive sleep apnea: Le yimeko apho ukuphefumla kuyeka okomzuzwana ngelixa ulele, okubangela ukurhona okukhulu. Oku kukuphazamisa kakhulu ubuthongo.
- I-Ressless legs syndrome: Ukuziva ungenakuphumla kwaye ungaphumli, ingakumbi xa uzama ukulala ebusuku, xa imilenze ishukuma isiya phambili ngelixa uphumle.
- I-Narcolepsy: Ukuqala kokulala ngequbuliso , okungalawulekiyo nangaliphi na ixesha losuku. Oku kunokuba nefuthe elikhulu ekusebenzeni kwemihla ngemihla.
- Ingxaki yokungalali emsebenzini we-shift: Abantu abasebenza ebusuku banengxaki yokulala ngenxa yomsebenzi wabo we-shift, ukuhlala bephaphile ngexesha lokulala, nokungakwazi ukulala ngexesha elingengomsebenzi.
- Isifo sesigaba sokulala esilibazisekileyo:Ngokwesiqhelo, ulala ubuncinane emva kweeyure ezimbini kunexesha lakho lokulala eliqhelekileyo. Kunzima kakhulu ukuvuka kusasa. Oku kuqheleke kakhulu kubantwana abafunda esikolweni nakubantu abancinci.
- Ingxaki yokuziphatha ekulaleni kweREM: Ukulinganisa amaphupha ngexesha lobuthongo obunzulu obubizwa ngokuba yi-'REM' (Rapid Eye Movement) ebuthongweni bethu. Oko kukuthi, ukuba siphupha sibaleka, sizama ngokwenene ukuphuma ebhedini size sikhwaze.
Sifuna ukulala ixesha elingakanani ngokwenene?
Ukulala kubalulekile ukuze imizimba yethu isebenze. Ubungakanani bokulala obufunekayo bunokwahluka kancinci kobomnye umntu. Kodwa ngokubanzi, oogqirha bacebisa ukuba abantu abadala balale iiyure ezisi-7 ukuya kwezisi-9 ngosuku . Abantwana nabantwana abancinci bafuna ukulala okungakumbi.
Khumbula, ayilonani leeyure olala ngazo kuphela elibalulekileyo, kodwa bubunzulu nobunzima obungenasiphelo.
Zithini iimpawu zeengxaki zokulala?
Iimpawu zeengxaki zokulala zingahluka ngokuxhomekeke kuhlobo lwazo. Kodwa kukho ezinye iimpawu eziqhelekileyo. Masizihlukanise zibe ziimpawu zasebusuku nezemini.
| Iimpawu ezinokwenzeka ebusuku | Iimpawu ezinokwenzeka emini |
|---|---|
| Kuthatha imizuzu engaphezu kwama-30 ukulala. | Ukuziva ulele kakhulu kwaye udiniwe imini yonke. |
| Ukuvuka rhoqo ezinzulwini zobusuku nokungakwazi ukuphinda ulale. | Kufuneka ulale rhoqo emini. |
| Ukurhona, ukukrwitshwa, okanye ubunzima bokuphefumla xa ulele. | Ubunzima bokugxila emsebenzini okanye kwizifundo. |
| Ukuziva ufuna ngamandla ukushukumisa amalungu omzimba, njengemilenze, xa uphumle. | Ukucaphuka ngezinto ezincinci, ukuxhalaba lula. |
| Ukuziva ungakwazi ukuhambisa umzimba xa uvuka kusasa (sleep paralysis). | Ukungakwazi ukwenza imisebenzi ngokufanelekileyo emsebenzini okanye esikolweni. |
Ukuba unale mpawu, kwaye zichaphazela imisebenzi yakho yemihla ngemihla, qiniseka ukuba uthetha nogqirha wakho.
Zithini izizathu zeengxaki zokulala?
Akukho sizathu sinye seengxaki zokulala. Zininzi izinto ezinokubangela oku. Izizathu ziyahluka ngokuxhomekeke kuhlobo lwengxaki yokulala. Nazi ezinye zezizathu eziqhelekileyo:
- Ezinye iimeko zempilo: Iingxaki zokulala zinokuba luphawu lweemeko ezifana nesifo sentliziyo, i-asthma, iintlungu ezingapheliyo, kunye nezifo zemithambo-luvo.
- Iingxaki zempilo yengqondo: Ukungalali kudla ngokunxulunyaniswa neemeko ezifana nokudakumba okanye ixhala.
- Izinto ezibangela ufuzo: Ezinye iingxaki zokulala zinokuba zizinto ezizuzwa njengelifa.
- Amayeza: Amanye amayeza anokubangela ukuphazamiseka kokulala njengesiphumo esibi.
- Indlela yokuphila: Ukusebenza ebusuku, ukusela ikofu, iti, utywala, njl. ngaphambi kokulala.
- Ubudala: Kuqhelekile ukuba iindlela zokulala zitshintshe njengoko sikhula. Phantse isiqingatha sabantu abangaphezu kweminyaka engama-65 ubudala banengxaki yokulala.
- Uxinzelelo: Uxinzelelo olubangelwa ziingxaki zomsebenzi nezentsapho lolunye lwezona ntshaba zinkulu zokulala.
Kuza kwenzeka ntoni ukuba awulali ngokwaneleyo?
Usenokuba uzibuza, "Kuthekani ukuba andizange ndilale ngokwaneleyo izolo ebusuku?" Kodwa ekugqibeleni, ukungalali ngokwaneleyo, okusemgangathweni kunokwenza umonakalo omkhulu kwimizimba yethu nakwiingqondo zethu kunokuba ucinga.
Ukulala akupheleli nje ekuphumleni, yinkqubo ebalulekileyo apho imizimba yethu izilungisa khona, icwangcisa inkumbulo, kwaye ilinganisela iihomoni.
Ukungalali ngokwaneleyo kunokubangela izinto ezifana nezi:
- Ubunzima bokufunda, ukukhumbula izinto, nokwenza izigqibo.
- Ukucaphuka ngokukhawuleza kwaye kunzima ukulawula iimvakalelo.
- Ixesha lokuphendula elicothayo (oku kwandisa amathuba okuba kubekho iingozi).
Ekuhambeni kwexesha, ukunqongophala kokulalaIyandisa umngcipheko wezifo ezinzulu ezifana nesifo seswekile sohlobo lwesibini, isifo sentliziyo, ukutyeba kakhulu, ukudakumba, kunye ne-dementia.
Iingxaki zokulala zichongwa kwaye zinyangwa njani?
Xa usiya kugqirha, uza kukubuza ngeendlela olala ngazo, iimpawu zakho, aze akuhlole umzimba.
Uxilongo
- Idayari yokulala: Ugqirha wakho angakucela ukuba ugcine idayari yemikhwa yakho yokulala, njengokuba ulala nini, uvuka nini, uvuka kangaphi ebusuku, nokuba uyalala na emini. Oku kungakunika umbono olungileyo weendlela zakho zokulala.
- I-Polysomnogram okanye iSifundo sokulala: Ngamanye amaxesha, ungathunyelwa kwingcali yokulala uze ucelwe ukuba uchithe ubusuku esibhedlele okanye kwenye indawo. Ngelixa ulele, amaza obuchopho bakho, isantya sentliziyo, ukuphefumla, kunye neentshukumo zomzimba zijongwa ngezixhobo ezikhethekileyo. Oku kubizwa ngokuba 'sisifundo sokulala'.
Iindlela zonyango
Unyango lweengxaki zokulala luxhomekeke kwisizathu kunye nohlobo lwaso. Iindlela zonyango zinokwahluka kumntu ngamnye.
- Utshintsho kwindlela yokuphila (Ucoceko Lokulala): Le yinto yokuqala ekufuneka uyizame. Oko kukuthi, ukudala imeko-bume kunye nemikhwa efunekayo ukuze ulale kakuhle. (Siza kuthetha ngale nto ngokweenkcukacha).
- Unyango Lokuziphatha Olusebenzisa Ingqondo (CBT): Olu nyango lokuthetha olusebenza ngokutshintsha iingcinga zakho ezimbi kunye noloyiko malunga nokulala kwaye lukufundise ukucinga ngeendlela ezinokukunceda ulale.
- Amayeza: Kwezinye iimeko, ugqirha wakho unokukunika iipilisi zokulala okanye amanye amayeza okwethutyana elifutshane. Nangona kunjalo , akufuneki uthathe iipilisi zokulala kwikhemesti ngaphandle kwemvume kagqirha.
- Umatshini we-CPAP: Kwabo bane-Obstructive Sleep Apnea, kucetyiswa ukuba basebenzise umatshini obizwa ngokuba yi-CPAP (Continuous Positive Airway Pressure), okhupha umoya ngemaski enxitywa phezu kwempumlo ngelixa belele.
Izinto onokuzenza ngokwakho ukuze ulale kakuhle (Ucoceko Lokulala)
Ukulala kakuhle ngumkhwa. Nazi ezinye izinto ezinokukunceda uphuhlise lo mkhwa.
- Yenza indawo yokulala ilungele kakuhle: Igumbi lakho lokulala kufuneka lipholile, lizole, kwaye libe mnyama. Ukuba ingxolo iyakuphazamisa, sebenzisa ii-earplugs. Ukuba ukukhanya kuyakuphazamisa, sebenzisa amakhethini amnyama.
- Cima ingqondo yakho ngaphambi kokuba ulale: Ukucinga ngeengxaki zakho nezinto ekufuneka uzenze ngomso kunokukunceda ungalali. Ngoko ke, zibhale phantsi encwadini malunga neyure ngaphambi kokuba ulale uze uzibeke ecaleni. Musa ukucinga iingcinga ezimbi ezinje, "Ukuba andilali ngokuhlwanje, ngomso uza kudlula."
- Sebenzisa ibhedi yakho kuphela xa ulala okanye ulala ngesondo: Yeka ukubukela iTV, ukujonga ifowuni yakho, ukusebenza, okanye ukutya ebhedini. Oku kuya kunceda ingqondo yakho idibanise ibhedi nokulala.
- Misela ixesha lokulala nelokuvuka: Yenza umkhwa wokulala nokuvuka ngexesha elifanayo yonke imihla. Zama ukunamathela kule nkqubo, nokuba ngeempelaveki nangeeholide.
- Musa ukujonga ixesha: Ukuba awukwazi ukulala kwimizuzu engama-20 emva kokulala, phuma ebhedini, uye kwelinye igumbi, ufunde incwadi, okanye umamele umculo ozolileyo. Kodwa musa ukujonga ifowuni yakho, ithebhulethi, okanye iTV. Buyela ebhedini xa uziva ulele.
- Ukuzilolonga: Ukuzilolonga rhoqo emini kunokukunceda ulale ngcono. Nangona kunjalo, kuphephe ukuzilolonga okunzima kwiiyure ezi-4 emva kokulala.
Ziphephe ezi zinto ngaphambi kokuba ulale.
Ukuba ufuna ukulala kakuhle, kubaluleke kakhulu ukuba ungazenzi ezi zinto iiyure ezi-3-4 ngaphambi kokuba ulale.
| Izinto ekufuneka uziphephe | Isizathu |
|---|---|
| Ikofu, iti, iziselo ezibandayo (iziselo ezine-caffeine) | I-caffeine evuselelayo kwezi zinto iphazamisa ubuthongo. |
| Icuba | I-Nicotine ikwayinto evuselela ingqondo enokukwenza ulale. |
| Utywala | Nangona ukusela utywala kunokukwenza uzive ulele, kuyaphazamisa ubuthongo obunzulu kwaye kukwenze uvuke ezinzulwini zobusuku. |
| Ukulala emva kwentsimbi yesi-3 emva kwemini | Oku kunokuphazamisa ubuthongo bakho ebusuku. |
| Itshokolethi kunye nokutya okunzima | Itshokolethi ikwanayo ne-caffeine encinci. Ukutya isidlo esinzima kunokuphazamisa ubuthongo ngenxa yenkqubo yokugaya ukutya. |
Umyalezo Wokuya Ekhaya
- Ukulala kubalulekile kwimpilo yethu yomzimba neyengqondo. Musa ukukuthatha njengento elula.
- Ukuba unengxaki yokulala ixesha elide kwaye ichaphazela imisebenzi yakho yemihla ngemihla, musa ukuyityeshela.
- Kukho unyango olusebenzayo kwiingxaki ezininzi zokulala. Kukho iindlela ezahlukeneyo, ukusuka kutshintsho lwendlela yokuphila ukuya kumayeza.
- Ukuba unengxaki yokulala, ungoyiki okanye ube neentloni zokuthetha nogqirha wakho . Eyona nto ibalulekileyo kukufumana iingcebiso kunye nonyango olufanelekileyo.
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