Ungaqala njani usuku olulandelayo emva kokulala kamnandi? Kodwa ngamanye amaxesha uyajikajika ebhedini kude kuse, uzive udiniwe, unesiyezi, kwaye ungakwazi ukwenza nantoni na ngokufanelekileyo ngosuku olulandelayo, akunjalo? Oku kuqhelekile ngamanye amaxesha. Kodwa ukuba ufumana le meko rhoqo, ayisiyo 'ukungalali' nje kuphela, kodwa yingxaki enxulumene nokulala efuna ingqalelo , okanye njengoko siyibiza, 'yiSleep Disorder'.
Kutheni ukulala kakuhle kubaluleke kangaka kuthi?
Ngamafutshane, ukulala yinkqubo apho umzimba nengqondo yethu "zivuselela khona." Xa silele, sidlula kwimijikelo eliqela yokulala. Kukho amanqanaba amabini aphambili. Elinye kubuthongo obunzulu , okanye ubuthongo obungu-`NREM - Non-Rapid Eye Movement`. Elinye kubuthongo obungu -`REM - Rapid Eye Movement`. Ngexesha lokulala okunempilo, sihamba sibuyela umva phakathi kwala manqanaba mabini amaxesha amaninzi.
Khawucinge ngento eyenzekayo ukuba, ngesizathu esithile, awukwazi ukugqiba lo mjikelo wokulala ngokufanelekileyo. Kulapho uziva udiniwe kakhulu ngosuku olulandelayo, ungakwazi ukugxila, kwaye ungakwazi ukwenza umsebenzi wakho ngokufanelekileyo . Ukuqhuba imoto okanye ukusebenza ngoomatshini xa ungalali ngokwaneleyo kuyingozi kakhulu. Kuba nokuba ubuthongo obuncinci bunokubangela ingozi enkulu.
Ziziphi iingxaki zokulala eziqhelekileyo?
Iingxaki zokulala zingavela kuzo zonke iimo nobukhulu. Ezinye zixhaphakile kakhulu, ngelixa ezinye zingaqhelekanga. Makhe sijonge ezinye zezona zixhaphakileyo.
| Ingxaki yokulala | Kalula nje... |
|---|---|
| Ukungalali | Ubunzima bokulala ebusuku, ukuvuka rhoqo, ukuvuka kwangethuba kusasa nokungakwazi ukuphinda ulale. |
| Ukurhona kunye ne-Sleep Apnea | Ukuyekiswa kokuphefumla okwethutyana ngenxa yokuvaleka kwendlela yomoya ngexesha lokulala, okubangela ukuvuka rhoqo. |
| Iingxaki zewotshi yomzimba (iingxaki zeCircadian Rhythm) | Ukuphazamiseka kwendlela yokulala kunye nokuvuka komzimba wethu. (umz. Ukungaphumli kakuhle, umsebenzi weShift) |
| Isifo seMilenze Engaphumliyo (RLS) | Umnqweno onamandla wokuhambisa imilenze ngenxa yokungonwabi emilenzeni, ingakumbi ebusuku. |
| Uloyiko lwasebusuku kunye nokuhambahamba ebuthongweni | Iimeko ezenzeka xa ulele ubuthongo obunzulu. Zixhaphake kakhulu kubantwana abancinci. |
| I-Narcolepsy | Ukulala kakhulu emini ngenxa yesifo sengqondo. |
Makhe sithethe ngale miba ngokweenkcukacha ezithe vetshe.
Ukungalali: Le yingxaki eqhelekileyo kubantu abaninzi. Inokubangelwa luxinzelelo, ixhala, okanye ukudakumba, njengovavanyo okanye ingxaki emsebenzini. Ngamanye amaxesha inokubangelwa nayimikhwa yokungalali kakuhle.
Ukurhona kunye ne-Sleep Apnea: Nangona sihlala sihleka xa sirhona, kunokuba luphawu lwesifo esibi esibizwa ngokuba yi-'Sleep Apnea'. Kule meko, izihlunu zomqala ziyaphumla ngexesha lokulala, zivale okwethutyana indlela yomoya. Emva koko ukuphefumla kuyayeka, kunciphisa ubuninzi beoksijini efikelela ebuchotsheni. Ngelo xesha, umzimba uyasivusa. Oku kunokwenzeka amaxesha amaninzi ebusuku, kodwa asikukhumbuli. Kodwa sidinwe kakhulu ngosuku olulandelayo. Ukuba asinyangwa, oku kunokukhokelela kwizifo ezinzulu ezifana noxinzelelo lwegazi oluphezulu, uhlaselo lwentliziyo, kunye nestroke .
Iingxaki zewotshi yomzimba (iingxaki zeCircadian Rhythm ):Kukho inxalenye encinci yobuchopho bethu ebizwa ngokuba yiSuprachiasmatic Nucleus. Isebenza njengewotshi yangaphakathi yomzimba wethu. Ilawula ixesha esimele silale ngalo kunye nexesha esimele sivuke ngalo. Le wotshi "iphinda isetyenziswe" ngokukhanya nokuzilolonga. Ukungaphumli kakuhle, okwenzeka xa uhamba phakathi kwamazwe, kunye nomsebenzi weshifti kubantu abanjengoongikazi kunye noonogada, kunokuphazamisa le wotshi.
Ukukhulelwa nokulala: Kuqhelekile ukuba oomama abakhulelweyo babe neengxaki zokulala, ingakumbi ngexesha lee-trimester zokuqala nezesithathu. Utshintsho lweehomoni, ukuya rhoqo kwigumbi lokuhlambela, ukungonwabi emzimbeni, kunye nokuxhalaba ngomntwana konke oku kunokubangela oku.
Izinto Ezibangela Uloyiko Ebusuku Nokuhamba Ebuthongweni: Ezi zixhaphake kakhulu ebantwaneni abancinci, ingakumbi abo baphakathi kweminyaka emi-3 nemi-5 ubudala. Ngexesha "leNgxaki yaseBusuku," umntwana uvuka ngequbuliso ekhala kwaye engakwazi ukuchaza okwenzekileyo. Abazali badla ngokoyika ngaphezu komntwana. Nangona kunjalo, oku akudli ngokuba yingozi emntwaneni.
Kutheni sineengxaki zokulala?
Akukho sizathu sinye seengxaki zokulala. Zininzi izinto ezinokubangela iingxaki zokulala. Ngoko ke ukuba unengxaki, kubalulekile ukufumana unobangela.
- Indlela yokuphila: Ukusela iziselo ezine-caffeine ezifana nekofu neti ebusuku kakhulu, ukutshaya, kunye nokusela utywala kuchaphazela ngqo ubuthongo. Nokuba ulala emva kokusela utywala, kuyaphazamisa ubuthongo obunzulu.
- Ezinye iimeko zempilo: Iimeko ezifana nesifo sentliziyo, isifo semiphunga, isifo sezintso, isifo semithambo-luvo, ukungabikho kweevithamini kunye nesinyithi kunokubangela iingxaki zokulala. Umzekelo, umntu onesifo sentliziyo unokufumana ukuphelelwa ngumoya xa elele phantsi.
- Amayeza : Amanye amayeza esiwasebenzisayo anokubangela ukungalali okanye ukozela kakhulu emini njengesiphumo esingesihle. Ukuba ukrokrela ukuba oku kungenxa yamayeza owasebenzisayo, qiniseka ukuba uthetha nogqirha wakho ngaloo nto .
- Ubudala: Iindlela zokulala ziyatshintsha njengoko sikhula. Abantu abadala badla ngokungalali nzulu kangako. Kwakhona, ukuvuka rhoqo ukuze uchame kunokuphazamisa ubuthongo. Nangona iintsana zilala malunga neeyure ezili-16 ngosuku, aziqali ukulala ubusuku bonke de zibe malunga neenyanga ezi-4 ubudala.
Ndifanele ndimbone nini ugqirha?
Akukho nto yokoyika ukuba awulali usuku olunye okanye ezimbini ngamanye amaxesha. Nangona kunjalo, ukuba kukho nayiphi na kwezi zilandelayo ekusebenzelayo, kubalulekile ukubona ugqirha.
- Ukungalali ngokwaneleyo kunokukwenza kube nzima ukwenza imisebenzi yakho yemihla ngemihla, umsebenzi, kunye nezifundo.Ukuba kukho umqobo.
- Ukuba iqabane lakho lithi uyeka ukuphefumla xa ulele uze uvuke ngequbuliso uphefumla kancinci .
- Ukuba le ngxaki yokulala ibiqhubeka kangangeeveki .
- Nokuba wenza izinto ezilula ekhaya (umz., yeka ukujonga ifowuni yakho ngaphambi kokuba ulale) akukho mahluko.
- Ukuba uziva uxinezelekile kakhulu okanye uxhalabile ngenxa yale ngxaki yokulala.
Eyona nto ibalulekileyo kukuba, ungaze uthathe iipilisi zokulala kwikhemesti wedwa. Oko kuya kuyenza nzima le ngxaki. Soloko ucela ingcebiso kugqirha ofanelekileyo.
Umyalezo Wokuya Ekhaya
- Ukulala kakuhle akuyonto ilula, kubalulekile kwimpilo yethu yomzimba nengqondo.
- Musa ukuyityeshela ingxaki yokulala engapheliyo njengesiqhelo. Isenokuba yingxaki yempilo efuna unyango.
- Ukurhona ngamanye amaxesha kunokuba luphawu lwemeko eyingozi ebizwa ngokuba yi-'Sleep Apnea'. Ukuba unamathandabuzo, funa ingcebiso kagqirha.
- Ungawuphucula umgangatho wobuthongo bakho ngokunciphisa ukusebenzisa ikofu, icuba, utywala, kunye neeskrini (iifowuni/iiTV) ngaphambi kokulala.
- Ukuba unengxaki yokulala kwakho, ungabi nazintloni zokuthetha ngayo ngokukhululekileyo nogqirha wakho.
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