Lutsha, ngaba nani ninengxaki yokulala ebusuku? (Iingxaki zokulala eziqhelekileyo) Masithethe ngale nto!

Ngaba ngamanye amaxesha unengxaki enkulu yokungakwazi ukulala ebusuku? Nangona ufuna ukulala kakuhle, kukho amaxesha apho ungakwazi ukulala xa uvala amehlo akho, akunjalo? Enyanisweni, le yinto eqhelekileyo kuni lutsha. Nangona kunjalo, oku kungalali ngokwaneleyo akuyonto ilungileyo. Kuba, ukuba awulali ngokwaneleyo, kuchaphazela umsebenzi wesikolo, umdlalo, nayo yonke enye into. Akupheleli apho, ungaziva ungonwabanga, unomsindo nje, kwaye ngamanye amaxesha uzive ulusizi kwaye uxhalabile. Kwakhona, ubusazi na ukuba ulutsha oluqhuba ngaphandle kokulala ngokwaneleyo lunamathuba amaninzi okufumana iingozi? Ngoko ke, masithethe kancinci ngale ndlela yokulala kunye neengxaki ezinxulumene nayo namhlanje.

Kutheni nina bantu baselula ninengxaki yokulala?

Ngamafutshane, ezi ngxaki zokulala zinxulumene notshintsho emzimbeni wakho njengoko ukhula.

Ngokwesiqhelo, umntu oselula njengawe udinga phakathi kweeyure ezisi-8 ukuya kwezili-10 zokulala ngosuku. Khawucinge nje, ukuba uvuka ngo-6 kusasa uye esikolweni, kufuneka ube sele ulele ubuncinane ngentsimbi ye-10 ebusuku, akunjalo? Kodwa inyani yile, uninzi lwabantu abaselula alulali ngelo xesha. Isizathu esiphambili saloo nto kukuba indlela esebenza ngayo ingqondo yakho iyatshintsha kancinci xa useneminyaka.

Ukuchaneka, iwotshi yokulala yangaphakathi yomzimba wakho iqala ukusebenza kamva kancinci. Oko kuthetha ukuba ingqondo yakho iqala ukuvelisa i-hormone i- melatonin , ekunceda ulale, ebusuku, xa kuthelekiswa nabantwana abancinci kunye nabantu abadala. Le melatonin yikhemikhali yendalo elawula ubuthongo bethu kwaye isinceda silale. Ngoko ke, kungenxa yokuba iveliswa kade ukuba ube nexesha elinzima lokulala ngokukhawuleza.

Ngamanye amaxesha oku kulibaziseka kumjikelo wokulala nokuvuka kuba nzima kakhulu kangangokuba kuchaphazela kakhulu ukusebenza kwemini. Xa oku kusenzeka, sikubiza ngokuba yi-"Delayed Sleep Phase Syndrome" okanye, njengoko abanye bekubiza njalo, "night owl syndrome."

Esi asisosizathu sodwa sokuba ungakwazi ukulala. Enye into kukukhanya okuqaqambileyo , ingakumbi ukukhanya okuluhlaza okwesibhakabhaka okuvela kwizixhobo ze-elektroniki ezifana neefowuni, iithebhulethi, kunye neekhompyutha. Olu kukhanya okuluhlaza okwesibhakabhaka lukwalibazisa ukuveliswa kwehomoni `(Melatonin)`. Emva koko kuba nzima nangakumbi ukulala. Khawucinge nje, ukuba usebenzisa ifowuni yakho ngaphambi kokuba ulale, umyalezo uya engqondweni yakho uthi "akukabi sebusuku, hlala uphaphile."

Yintoni ukungakwazi ukulala?

Ukungalali yingxaki enabantu abaninzi – kuthetha ukungakwazi ukulala okanye ukuvuka ngexesha lokulala. Oku kunokwenzeka ngezizathu ezahlukeneyo. Umzekelo:

• Ukuba unesifo somzimba okanye ukugula (cinga, umkhuhlane)(Ingaba impumlo evalekileyo, intloko ebuhlungu, okanye ezinye iintlungu).
• Ukuba indawo yokulala ayilunganga (igumbi lishushu kakhulu okanye libanda kakhulu, ukukhanya kakhulu, ingxolo eninzi, njl.njl.).
• Ukuba uziva uxinezelekile okanye uxhalabile (ucinga ngomsebenzi wesikolo, iingxaki nabahlobo, iingxaki zasekhaya, njl.njl.).
• Iingxaki zempilo yengqondo , umzekelo, iimeko ezifana nokudakumba okanye isifo soxinzelelo emva kwesiganeko esibuhlungu (PTSD) .
• Ezinye izifo zomzimba.
• Amanye amayeza.
• Ukungalali kakuhle (umzekelo, ukuhlala ufowunela ebusuku kakhulu, ukulala kakhulu emini).

Kuqhelekile ukuba nosuku olunye okanye ezimbini zokungalali rhoqo. Nangona kunjalo, ukuba unesi hlobo lokungalali iintsuku ezininzi ngeveki, iinyanga ngexesha, ngokuqinisekileyo kuya kufuneka uthethe nogqirha.

Zeziphi ezinye iingxaki zokulala eninokuba nazo nina bantu baselula?

Ngaphandle kokungalali kakuhle, kukho nezinye iingxaki ezininzi zokulala .

`(Ingxaki Yokuhamba Kwamalungu Angaphantsi Kwexesha Eliqhelekileyo)` kunye `(Isifo Sokungaphumli Kwemilenze)`

Abanye abantu abaselula badla ngokushukuma nokungcangcazela imilenze neengalo zabo xa belele ebusuku. Oku sikubiza ngokuba yi -'(Periodic Limb Movement Disorder)' . Abanye, ingakumbi ebusuku, baziva ngathi bashukumisa imilenze yabo, baze bazive berhawuzelelwa, betshisiwe, bengenamdla, okanye betsala nzima emilenzeni yabo. Oku kubizwa ngokuba yi -'( Restless Legs Syndrome )' . Zombini ezi meko zibangela ukuba bangalali kakuhle ebusuku, kwaye ubuthongo babo buyaphazamiseka. Ngoko ke badinwe kakhulu emini, bacaphuke, kwaye banobunzima bokugxila. Abanye abantu abaselula banokuba nazo zombini ezi meko kunye.

`(I-Obstructive Sleep Apnea)`

Ubusazi na ukuba abanye abantu bayayeka ukuphefumla okwethutyana ngelixa belele? Ibizwa ngokuba yi -'(Obstructive Sleep Apnea)' . Umntu onjalo urhona kakhulu ebusuku, uphefumla kakhulu, ajike ebhedini, aze abile. Ngenxa yokuba bengalali ngokwaneleyo, bayalala kakhulu emini, banokulala eklasini, kwaye badla ngokulala emini.

Oku kubangelwa yinto evala indlela yomoya (umzekelo, iitoni ezandileyo okanye ii-adenoids). Kwakhona, abantu abatyebe kakhulu banamathuba amaninzi okufumana le meko. Ukuba oku akuphathwanga kakuhle, kunokukhokelela ekufundeni, ekuqwalaseleni, kwiingxaki zokuziphatha, kwanasekufeni kwentliziyo , ngoko ke kubaluleke kakhulu ukuyinyamekela le nto.

Amaphupha amabi

Ulutsha oluninzi lufumana amaphupha amabi ngamanye amaxesha, akunjalo? Oku kunokwenza kube nzima ukuvuka ebusuku uphinde ulale. Izizathu eziphambili zokuba oku kwenzeke rhoqo luxinzelelo okanye ixhala.Ukongeza, ukugula, amayeza athile, ukusetyenziswa kweziyobisi okanye utywala, kunye nokungalali kakuhle nako kunokubangela amaphupha amabi.

Ukuhambahamba ebuthongweni

Ukuhambahamba ubuthongo kuqheleke kakhulu kubantwana abancinci, kodwa abanye abantu abadala abaselula kunye nabantu abadala bayakwenza oko. Ukuhambahamba ubuthongo kudla ngokuvela xa umntu egula, enomkhuhlane, engakwazi ukulala, okanye ephantsi koxinzelelo.

Ukuhambahamba ngeenyawo akusoloko kuyingxaki enkulu. Abantu abahamba ngeenyawo babuyela ebhedini kwaye abayikhumbuli loo nto. Musa ukuzama ukuvusa umntu ohamba ngeenyawo ngequbuliso , kuba oko kunokumoyikisa. Mbuyisele ebhedini ngobunono kangangoko kunokwenzeka.

I-Narcolepsy

Le yimeko engaqhelekanga, kodwa iimpawu zihlala ziqala ebuntwaneni okanye ebusheni. Abantu abane -narcolepsy baziva belele kakhulu emini. Basenokulala ngequbuliso, ngaphandle kwesilumkiso. Ngamanye amaxesha banokulahlekelwa lulawulo lwezihlunu zabo, okanye banokuba namaphupha acacileyo nacacileyo xa belele okanye bevuka. Basenokungakwazi ukulala kakuhle ebusuku, kwaye banokuvuka rhoqo. Ukuba balala ngequbuliso ngelixa besenza into ethile, njengokuqhuba, i-narcolepsy inokuba yingozi.

Ndingalala njani kakuhle?

Ukuba awukwazi ukulala kakuhle ebusuku, ungakhathazeki. Ungazama ukutshintsha imikhwa yakho yokulala kancinci. Eyona nto ibalulekileyo kukuziqhelanisa nokulala nokuvuka ngexesha elifanayo yonke imihla . Ukuba uyazi ukuba lixesha lini ekufuneka uvuke ngalo kusasa, bala ubuncinane iiyure ezisi-8 ukusuka ngelo xesha uze ubeke ixesha lokulala. Zama ukusebenza ngala maxesha kangangoko unako, kuquka neempelaveki. Nokuba awukwazi ukukwenza ngoko nangoko, qhela kancinci.

Nazi ezinye izinto onokuzenza ukuze ulale kakuhle:

• Gcina igumbi lakho lokulala limnyama, lipholile kancinci, kwaye lizolile.
• Musa ukugcina iTV okanye inkqubo yemidlalo yevidiyo egumbini.
• Yeka ukwenza umsebenzi wesikolo malunga neyure ngaphambi kokuba ulale kwaye ucime zonke izikrini, ezifana neefowuni, iikhompyutha, kunye neetablet. Beka ifowuni yakho kwindawo engashukumiyo, kwaye ukuba kunokwenzeka, yishiye ngaphandle kwegumbi ukuze itshaje.
• Yenza into ephumzayo ngaphambi kokuba ulale. Umzekelo, hlamba ngamanzi afudumeleyo, funda incwadi, mamela ingoma ethomalalisayo, okanye ucamngce .
• Musa ukusela i-caffeine (ikofu, iti, iziselo ezithile, itshokolethi) emva kwemini nangokuhlwa.
• Zilolonge yonke imihla (kodwa kungabi kufutshane nexesha lokulala).
• Ukuba uziva udiniwe kakhulu emini, thatha ubuthongo obufutshane (ngaphantsi kweyure) kwangethuba emini. Ukuba ulala ixesha elide kakhulu emini, kuya kuba nzima ukulala ebusuku.

Izinto ezibalulekileyo ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ndiyathemba ukuba oku kuya kukunceda ulale kakuhle ebusuku. Khumbula, ukulala kubaluleke kakhulu emzimbeni nasengqondweni yethu.

Ukuba uhlala unengxaki yokulala, uvuka rhoqo ebusuku, urhona phantse yonke imihla, okanye nokuba uzive ngathi ulele kakuhle ebusuku kodwa uzive udiniwe kakhulu emini, ngokuqinisekileyo kuya kufuneka ubone ugqirha. Kusenokuba kukho unobangela obangela ukuba ungaboni, kwaye ukuba unyangwa ngokufanelekileyo, unokusombulula ingxaki.

Lumka ubuthongo bakho, ubuthongo obuhle bubalulekile ukuze ube sempilweni!

Ukulala, iingxaki zokulala, ukulala kubantu abancinci, ukungalali, i-sleep apnea, ukungalali ngokwaneleyo, iingcebiso zokulala kakuhle