Ingabe nawe unenkinga yokulala ebusuku? Ake sixoxe ngokuqwasha!

Namuhla sizokhuluma ngenkinga abantu abaningi abanayo. Okungukuthi, ukungakwazi ukulala kahle ebusuku. Ngezinye izikhathi ungase ungakwazi ukulala ngisho nangemva kokulala. Noma ungase uvuke futhi ngisho nangemva kokulala isikhashana. Lokhu yilokho esikubiza ngokuthi ukuqwasha. Nakuba kwabanye lokhu kuyisicefe esincane nje, kwabanye kungaba nomthelela omkhulu empilweni yabo. Ngakho-ke, kungani lokhu kwenzeka? Ake sixoxe ngalokhu ngokuningiliziwe, akunjalo?

Kuyini ngempela ukungakwazi ukulala, noma ukungalali?

Kalula nje, ukuqwasha kwenzeka lapho ungalali ngendlela oyifunayo. Lokhu kungasho ukuthi awukwazi ukulala isikhathi eside ngokwanele, awukwazi ukulala kahle, unenkinga yokulala, noma uvuka phakathi nobuthongo bakho.

Cabanga ngakho, ukulala kubaluleke kakhulu emizimbeni yethu. Eqinisweni, ososayensi basathola ukuthi ukulala kubaluleke kangakanani kithi nokuthi kungani sikudinga kangaka. Kodwa into eyodwa esiyaziyo ukuthi ukungalali ngokwanele kungaholela ekusweleni ubuthongo. Lokhu kuyinto engathandeki ngempela. Futhi, asikwazi ukusebenza kahle usuku lonke.

Ingabe wonke umuntu ulala ngendlela efanayo?

Cha, akunjalo. Imikhuba yokulala yawo wonke umuntu kanye nenani lokulala abalidingayo kungahluka kakhulu. Ngenxa yalokhu kungafani, ochwepheshe bathi izici eziningi zokulala zingabhekwa "njengezinto ezivamile." Nazi ezinye izibonelo:

• Abantu abavuka ekuseni/abavuka ekuseni: Kukhona abanye abantu abathanda ukulala kusenesikhathi futhi bavuke kusenesikhathi.
• Izikhova zasebusuku/abavuka sekwephuzile: Abanye bathanda ukulala sekwephuzile futhi bavuke sekwephuzile.
• Abantu abalala isikhathi esifushane: Abanye abantu badinga ukulala okuncane kunabanye. Ucwaningo lusikisela ukuthi kungase kube khona imbangela yofuzo yalokhu.
• Umehluko wokulala ofundiwe: Abanye abantu bahlakulela imikhuba yokulala ngezizathu ezithile, njengomsebenzi wabo. Isibonelo, labo abanolwazi lokulwa empini bavame ukufunda ukulala kancane ngenxa yezidingo nezingozi zomsebenzi wabo. Ngokufanayo, abanye abantu bajwayele ukulala kahle kungakhathaliseki ukuthi indawo abakuyo inomsindo kangakanani.
• Izinguquko zemvelo ezidingweni zokulala: Ukulala kwakho kudinga ushintsho empilweni yakho yonke. Ingane encane idinga amahora angaba ngu-14-17 okulala ngosuku. Kodwa abantu abadala (abaneminyaka engaphezu kwengu-18 ubudala) badinga amahora angaba ngu-7 kuya kwangu-8 ngosuku.

Zikhona yini izinhlobo zokungalali?

Yebo, ochwepheshe bahlukanisa lesi simo sokungalali ngezinhlobo ezimbili eziyinhloko:

• Isikhathi: Lokhu kungaba yisikhathi esifushane (esibucayi) noma eside (esingamahlalakhona) . Ukungalali isikhathi eside kubizwa ngokuthi isifo sokungalali .
• Ngenxa Yembangela: Ukungalali kahle okuyinhloko ukungakwazi ukulala ngaphandle kwesinye isizathu. Ukungalali kahle okubili ukungakwazi ukulala njengophawu lwesinye isimo sezokwelapha noma isenzakalo.

Kuvamile kangakanani lokhu?

Eqinisweni, kokubili ukuqwasha kwesikhathi esifushane nesikhathi eside kuvame kakhulu. Cishe, cishe oyedwa kwabathathu abadala emhlabeni wonke unezimpawu zokuqwasha. Futhi, cishe u-10% wabantu abadala bangabonakala benesifo sokuqwasha.

Ziyini izimpawu zokungalali kahle?

Ukungalali kungaba nezimpawu ezahlukahlukene. Zingahlukaniswa ngezigaba eziningana:

• Izinto ozizwayo uma unenkinga yokulala.
• Imiphumela emini.
• Izimpawu zokungalali isikhathi eside.

Izinto ozizwayo uma ungakwazi ukulala

Indlela okuthola kunzima ngayo ukulala iwuphawu olubalulekile lokungalali. Lokhu kungenzeka ngezindlela ezintathu eziyinhloko, futhi abantu bavame ukushintshana phakathi kwazo:

• Ubunzima bokulala (Ukungalali kokuqala/ukuqala kokulala): Lokhu kusho ukuthi unenkinga yokulala uma uya embhedeni.
• Ukungalali kahle phakathi nobusuku: Lokhu kwenzeka lapho uvuka phakathi nobusuku, bese ulala futhi. Lolu uhlobo oluvame kakhulu. Luthinta cishe izingxenye ezimbili kwezintathu zabantu abanenkinga yokungalali kahle.
• Ukungalali kahle/ukuvuka ekuseni: Kulokhu, uvuka ekuseni kakhulu futhi awukwazi ukulala futhi.

Imiphumela emini

Ngenxa yokuthi ukulala kubalulekile ukuze uhlale uphilile, izifo ezifana nokungalali kahle zingabangela izimpawu ezahlukene ngisho nalapho uvukile. Lezi zifaka:

• Ukuzizwa ukhathele, ungenampilo, noma ulele.
• Impendulo ephuzayo. Cabanga nje, uma ushayela imoto, awukwazi ukusabela ngokushesha.
• Ubunzima bokukhumbula izinto.
• Ukucabanga okuhamba kancane, ukudideka, noma ubunzima bokugxilisa ingqondo.
• Ukushintsha kwesimo sengqondo, ikakhulukazi ukukhathazeka, ukucindezeleka, kanye nokucasuka.
• Ukuphazamiseka emsebenzini wakho, emisebenzini yomphakathi, ezintweni ozithandayo, noma eminye imisebenzi yansuku zonke.

Izimpawu Zokulala Okungapheli

Uhlobo lwezimpawu zakho lubalulekile futhi. Uma izimpawu zakho zinezici ezithile, ungase ube nokungalali okungapheli. Lezi zimpawu zifaka:

• Izimo: Ukuze kutholakale ukuthi unesifo sokungalali isikhathi eside, kumele ube naso ngaphandle kwezizathu ezithile (njengokushintsha kweshifti yomsebenzi, izenzakalo ezikhethekile zokuphila) eziphazamisa ubuthongo bakho.Lokhu kutholakala uma unenkinga yokulala naphezu kokuba nesikhathi esanele nendawo efanele yokulala.
• Imvamisa: Uma unenkinga yokungalali isikhathi eside, kufanele ube nenkinga yokulala okungenani kathathu ngesonto .
• Ubude besikhathi: Ukungalali okungapheli kuhlala okungenani izinyanga ezintathu .
• Incazelo: Lokhu kuqwasha akukwazi ukubangelwa yizidakamizwa noma imithi (yokwelapha kanye nengeyona eyezokwelapha) noma ezinye izinkinga zokulala. Futhi, lokhu kuqwasha akukwazi ukuchazwa ngokuphelele ngezinye izimo zomzimba noma zengqondo.

Kungani singalali kanje? Yiziphi izizathu?

Ochwepheshe abasazi kahle ukuthi yini ebangela ukungakwazi ukulala. Kodwa ngokusekelwe ekuqondeni kwamanje, izici eziningi zingaba nomthelela kulesi simo. Ezinye zalezi zici zingaba imbangela, noma zingase zibe nomthelela kuso. Kudingeka ucwaningo olwengeziwe ukuze kuqondwe kahle ukuthi ukungakwazi ukulala kwenzeka kanjani nokuthi kungani kwenzeka.

Izinto ezingase zibangele noma zibe nomthelela kulokhu zifaka (kodwa azigcini lapho):

• Umlando womndeni (izakhi zofuzo): Izici nezimo zokulala, okuhlanganisa nokungalali, kubonakala sengathi ziyahambisana nemindeni.
• Izinguquko emsebenzini wobuchopho: Ubuchopho babantu abanenkinga yokungalali bungase busebenze kakhulu, noma izinguquko zamakhemikhali ebuchosheni zingathinta ukulala.
• Izimo zomzimba: Impilo yakho yomzimba ingathinta ubuthongo bakho. Lokhu kungafaka phakathi izifo zesikhashana ezifana nokutheleleka okuncane noma ukulimala, noma izifo zesikhathi eside njenge- acid reflux noma isifo sikaParkinson . Izimo ezithinta iwashi lemvelo lokulala/lokuvuka komzimba wakho, elibizwa ngokuthi i-circadian rhythm, nazo zingabangela ukuphazamiseka kokulala.
• Izimo zempilo yengqondo: Cishe ingxenye yabantu abanokuqwasha okungapheli banesinye isimo sempilo yengqondo okungenani esisodwa, njengokukhathazeka noma ukucindezeleka.
• Izimo zokuphila: Nakuba izimo zokuphila ezicindezelayo nezinzima zingeyona imbangela eqondile yokungalali, zivame kakhulu ukubangela lokhu.
• Izinguquko empilweni: Izinguquko zesikhashana ezifana nokungasheshi emsebenzini , ukulala endaweni entsha, ongayazi, kanye nokujwayela umsebenzi omusha (ikakhulukazi umsebenzi weshifu ) zivame ukuba nomthelela. Ngisho nezinguquko zesikhathi eside njengokuthuthela ekhaya elisha zingathinta ukulala.
• Imikhuba yakho kanye nesimiso sakho: Imikhuba yakho yokulala (ebizwa nangokuthi inhlanzeko yokulala ) ingabangela ukungakwazi ukulala. Lokhu kufaka phakathi izinto ezifana nokuthi uyalala yini emini, ukuthi uyalala nini, nokuthi uyaphuza yini izinto ezifana nekhofi nokuthi uphuza nini.

Ubani osengozini enkulu yokungalali?

Abantu abanezimpawu noma izimo ezilandelayo banamathuba amaningi okuba nokungalali:

• Abalala kancane.
• Abantu abasebenzisa utshwala.
• Abantu abazizwa bengaphephile emakhaya abo (isibonelo, ezimweni zobudlova noma ukuhlukunyezwa okuqhubekayo).
• Abantu abanokwesaba noma ukukhathazeka ngokulala, isibonelo, labo abanezinkinga eziphazamisa ubuthongo njengokuhlaselwa uvalo ebusuku noma ukuphazamiseka kwamaphupho amabi .

Yiziphi izinkinga ezingaba khona uma ungalali?

Uma ukuqwasha kukhulu noma kuthatha isikhathi eside, kungaholela ekusweleni ubuthongo . Inkinga enkulu ngokuswela ubuthongo ukulala emini. Lokhu kuyingozi kakhulu uma ushayela imoto noma wenza eminye imisebenzi edinga ukuthi uhlale uqaphile.

Ukungalali kahle kungandisa ingozi yokuthola lezi zimo ezilandelayo:

• Ukucindezeleka
• Ukukhathazeka
• Umfutho wegazi ophezulu (i-Hypertension)
• Isifo senhliziyo
• Isifo sohlangothi
• Ukuphefumula kobuthongo okuvimbelayo
• Isifo sikashukela sohlobo 2
• Ukukhuluphala ngokweqile
• Izifo ezihlobene nokuphazamiseka kwengqondo

Udokotela ukubona kanjani lokhu?

Udokotela angakwazi ukuthola ukungakwazi ukulala ngokubuza imibuzo mayelana nomlando wakho wezempilo, izimo zakho, imikhuba yokulala, kanye nezimpawu. Bangase batuse nokuhlolwa okuthile ukuze babone ukuthi kukhona yini ezinye izimo zezokwelapha ezingase zibangele noma zibe nomthelela ekungakwazini ukulala.

Yiziphi izivivinyo ezenziwayo?

Azikho izivivinyo ezingaxilonga ngqo ukungakwazi ukulala. Kunalokho, izivivinyo zisetshenziselwa ukuqeda ezinye izimo ezinezimpawu ezifana nokungakwazi ukulala. Izivivinyo ezivame kakhulu ezingenziwa yilezi:

• Ukuhlolwa kwe -sleep apnea . Lokhu kungenziwa kusetshenziswa ucwaningo lokulala ebusuku (i-polysomnography) elebhu yokulala noma idivayisi yokuhlola i-sleep apnea ekhaya .
• I-Actigraphy.
• Ukuhlolwa kokulibaziseka kokulala okuningi (i-MSLT).

Ezinye izivivinyo zingenziwa kuye ngezimpawu zakho nezinye izici. Udokotela wakho uyakwazi kangcono ukukutshela ukuthi yiziphi izivivinyo ezinconyelwe wena.

Ingabe ikhona indlela yokwelapha ukungakwazi ukulala? Ingabe ingelapheka?

Kunezindlela eziningi zokwelapha ukungakwazi ukulala. Lezi zindlela zokwelapha zisukela endleleni elula yokuphila kanye nokushintsha imikhuba kuya ezinhlotsheni ezahlukene zemithi. Izindlela eziyinhloko zokwelapha ukungakwazi ukulala yilezi:

• Ukusungula nokuqhuba imikhuba emihle yokulala (ukuhlanzeka kokulala).
• Kukusiza ukuthi ulale noma uhlale ulele.Imithi (ikakhulukazi leyo engesiyona into ebangela umlutha noma engawuthinti ubuthongo bakho).
• Ukwelashwa kwempilo yengqondo.

Imithi ekusiza ulale

Kunezinhlobo eziningi ezahlukene zemithi engakusiza ukuthi ulale noma uhlale ulele. Eziningi zalezi ziyimithi yokudambisa noma yokuhlikihla - kokubili kadokotela kanye nemithi ethengiswa ngaphandle kwemithi kadokotela. Kukhona nemithi yezempilo yengqondo, kanye namakhambi athile kanye nezithasiselo.

• Imithi yokuthobisa: Le mithi inciphisa ukusebenza kwesimiso sezinzwa.
• Izidakamizwa ezibangela ubuthongo: Lezi zikwenza ulale.

Ngokuvamile, udokotela wakho angakutshela kangcono ngezinketho zakho zokwelashwa nokuthi yini engcono kakhulu kuwe. Futhi bangumthombo ongcono kakhulu wolwazi mayelana nemiphumela emibi engaba khona noma izinkinga ngokwelashwa.

Okubalulekile: Lezi yizibonelo nje zemithi, akuzona zonke izindlela zokwelapha ezitholakalayo. Khumbula, imithi yokuqwasha ingase ingasebenzi kuwo wonke umuntu. Eminye imithi ingase ihlangane neminye imithi, futhi iminyaka yakho kanye nempilo yakho yomzimba nakho kungaba nendima.

Futhi, kubalulekile ukukhumbula ukuthi nakuba imithi ingakusiza ulale, eminye imithi ingathinta kabi umjikelezo wakho wokulala. Akuyona nje into ebalulekile ukuthi ulala isikhathi esingakanani , kodwa nekhwalithi nayo ibalulekile. Lokho kusho ukuthi kufanele usebenzise imithi - ngisho naleyo ethengiswa ngaphandle kwemithi kadokotela - ngokucophelela okukhulu.

Imithi kadokotela

Kunezinhlobo eziningana zemithi kadokotela etholakalayo yokwelapha ukungakwazi ukulala. Kuye ngokuthi uhlalaphi, eminye imithi ingaba nemingcele esemthethweni ngenxa yendlela esebenza ngayo noma imiphumela yayo emibi.

Imithi elawulwayo:

• Ama-Benzodiazepine: Izibonelo zifaka phakathi i-estazolam , i-quazepam (i-Doral®) , i-temazepam (i-Restoril®) , kanye ne -triazolam (i-Halcion®) .
• "Izidakamizwa ze-Z": Nakuba zinamagama ahlukene, ochwepheshe bavame ukuzihlanganisa ndawonye ngoba zinezakhiwo ezifanayo kakhulu ne-benzodiazepines. Ezivame kakhulu yi -eszopiclone (Lunesta®) , i-zaleplon (Sonata®) , kanye ne-zolpidem (Ambien®) .
• Ama-Dual orexin receptor antagonists (DORAs): I-Orexin iyikhemikhali ebuchosheni bakho ekusiza ukuthi uhlale uphapheme. Ukuvimba i-orexin kukusiza uzizwe ulele. Izibonelo zifaka phakathi i-suvorexant (Belsomra®) , i-lemborexant (Dayvigo®) kanye ne-I-Daridorexant (daridorexant - Quviviq®).
• Imithi yokuvimbela ukuquleka: Lokhu kufaka phakathi i-gabapentin (Neurontin®) kanye ne-pregabalin (Lyrica®) . Lokhu kungasiza ezimweni ezingakugcina uphapheme, njenge- restless leg syndrome .

Imithi engalawulwa:

• Ama-antidepressants aqeda ubuhlungu: Lawa afaka phakathi ama-antidepressants e-tricyclic (TCA) njenge -doxepin (Silenor®) kanye ne -amitriptyline (Elavil® ), kanye ne-trazodone .
• I-Melatonin kanye nemithi ehlobene nayo: I-Melatonin iyikhemikhali esetshenziswa ubuchopho bakho ukukutshela ukuthi sekuyisikhathi sokulala nini. Itholakala ngemithamo eqinile kadokotela, kanye nemithi ethengiswa ngaphandle kwemithi kadokotela enamandla amancane.* Kukhona nemithi yokwenziwa esebenza ngendlela efanayo ne-melatonin, njenge- ramelteon (Rozerem®) .

*Qaphela: Ungathathi ngaphezu kwenani elinconywayo le-melatonin ngaphandle kokukhuluma nodokotela wakho. Imithamo engaphezu kwama-milligram ayi-10 ingaba yingozi.*

Imithi engekho emthethweni

Ama-antihistamine asetshenziselwa ukwelapha ukungezwani komzimba nawo angakwenza ulale. Izibonelo zifaka phakathi i-diphenhydramine (isithako esisebenzayo emithini efana ne-Benadryl®) kanye ne -doxylamine (evame ukwaziwa ngegama lomkhiqizo i-Unisom®).

Amakhambi kanye nezithasiselo

Kunezinhlobo eziningi zamakhambi nezithasiselo ezingasiza ekwelapheni ukungakwazi ukulala. Nakuba eziningi zalezi zivamile, akuwona umqondo omuhle ukucabanga ukuthi noma yiliphi ikhambi noma isithasiselo siphephile kuwe. Kufanele nakanjani ukhulume nodokotela ngaphambi kokuthatha noma yikuphi kwalokhu. Lokhu kuzokusiza ugweme noma yimiphi imiphumela emibi noma ukusebenzisana okungenzeka, ikakhulukazi uma unezinye izimo zezokwelapha noma uthatha eminye imithi.

Usizo lwezempilo yengqondo

Ngenxa yokuthi impilo yakho yengqondo ingaba nomthelela omkhulu ebuthongweni bakho, ukwelashwa ngempilo yengqondo kuyindlela ephumelela kakhulu yokuthuthukisa ubuthongo bakho, kungaba ngokuqondile noma ngokungaqondile. Udokotela ungumuntu ongcono kakhulu wokukutshela okwengeziwe ngezinketho zakho nezinsiza zokuthola ukunakekelwa okunjalo.

Ingabe ukungakwazi ukulala kungavinjelwa futhi ingozi incishiswe?

Ezinye zezinto ezibangela ukungakwazi ukulala zingavinjelwa. Kodwa ezinye zazo zingabangelwa yizizathu ezingaqondakali ngokugcwele. Nakuba ukungakwazi ukulala kungenakuvinjelwa ngokuphelele, ungavinjelwaKunezinto eziningi ongazenza ukuze uzisize ulale kangcono (bheka okwengeziwe ngalokhu esigabeni esithi "Ngizinakekela kanjani?").

Kwenzekani uma ngingakwazi ukulala? Liyini ithemba ngalesi simo?

Ukungalali ngokuvamile akuyona inkinga enkulu. Abantu abaningi ababhekana nokungalali bangase bazizwe bekhathele kancane noma bengasenamandla ngosuku olulandelayo. Kodwa-ke , ukulala kahle futhi okuseqophelweni eliphezulu kuvame ukuthuthukisa lowo muzwa. Kodwa-ke, ukungalali isikhathi eside kuyisimo esisongela impilo. Nakuba ngokuvamile kungesiyo ingozi, kungathinta impilo yakho ngezindlela eziningi.

Uma ubona ukuthi ubhekene nezimpawu zokungalali kahle, kuwumqondo omuhle ukukhuluma nodokotela. Bangakusiza ukuthola ukuthi yini ebangela izinkinga zakho zokulala. Bangakunikeza nesiqondiso kanye nokwelashwa okuzokusiza ulale kangcono.

Ukungalali isikhathi esifushane kusho ukuthi kuhlala isikhathi esingaphansi kwezinyanga ezintathu. Ukungalali isikhathi eside kuhlala isikhathi esingaphezu kwezinyanga ezintathu. Ngenxa yokuthi ukungalali kungaba nezimbangela eziningi, isikhathi ohlala ngaso ungalali singahluka ngezikhathi ezithile. Udokotela wakho angakutshela okwengeziwe ngokungalali kwakho nokuthi yini ongayenza ukuze unciphise indlela okukuthinta ngayo.

Ngizinakekela kanjani? (Ukuhlanzeka Kokulala)

Ezinye zezinto ezibaluleke kakhulu ongazenza ukusiza ukungakwazi kwakho ukulala – kanye nokulala kwakho ngokujwayelekile – zigxile ekuhlanzekeni kokulala . Lokhu kufaka phakathi (kodwa akugcini lapho):

• Hlela isimiso sokulala bese unamathela kuso: Kwabaningi, into engcono kakhulu abangayenzela imizimba yabo nezidingo zabo zokulala ukuba nesimiso esiqhubekayo. Beka isikhathi sokulala bese unamathela kuso ngangokunokwenzeka, okuhlanganisa nezimpelasonto namaholide. Ungathembeli ekulaleleni emini, futhi gwema ukulala ntambama noma kusihlwa, njengoba lokhu kungaphazamisa umjikelezo wakho wokulala.
• Zinike isikhathi sokuthula: Beka eceleni izinkathazo zosuku eziningi ngangokunokwenzeka ngaphambi kokulala. Dala isikhathi sokulinganisela phakathi kwesikhathi oqeda ngaso umsebenzi wakho wosuku nesikhathi olala ngaso. Lokhu kuzokusiza ukuthi ube nesimo sengqondo esihle sokulala. Uma ungakwazi ukulala, zama ukwenza okuthile okuzolile nokuphumula esikhundleni sokulala embhedeni.
• Thola ukukhululeka: Induduzo ibalulekile ukuze ulale kahle. Ngakho-ke dala indawo yakho yokulala ngokufanele - okuhlanganisa ukukhanya, umsindo, kanye nezinga lokushisa. Abanye abantu bathanda ukulala nomshini wokukhiqiza umsindo odlala uhlobo oluthile lomsindo, futhi ungazama nalokhu.
• Beka leyo foni bese uyibeka eceleni:Amadivayisi kagesi avame ukusebenzisa ukukhanya ukuze akhohlise ubuchopho bakho ukuthi bucabange ukuthi akusibo ubusuku. Lokhu kungaphazamisa ukukhishwa kwamakhemikhali atshela ubuchopho bakho nomzimba wakho ukuthi sekuyisikhathi sokulala.
• Cabanga ngalokho okudlayo nokuphuzayo: Ukudla/ukuphuza kakhulu kusihlwa, noma ukudla/ukuphuza ebusuku kakhulu, kungathinta ubuthongo bakho. Ukudla/ukuphuza izinto ezithile kungathinta nokulala kwakho - ikakhulukazi izinto eziqukethe i-nicotine, noma izinto eziqukethe i-caffeine noma utshwala.
• Hlala umatasa: Ukuzilolonga umzimba, ngisho nokuhamba nje, kungakusiza ukuthi ulale kahle.
• Uma unenkinga yokulala, khuluma nodokotela wakho: Udokotela wakho womndeni ungumthombo omuhle wokukusiza uqonde ukuthi kungani unenkinga yokulala futhi akusize uthuthukise ubuthongo bakho. Bangakusiza futhi ukuthola ukuthi zikhona yini ezinye izinkinga zempilo ezingase zithinte ubuthongo bakho.

Kufanele ngimbone nini udokotela?

Uma ubona ukuthi unenkinga yokungalali isikhathi esingaphezu kwezinsuku ezimbalwa futhi iqala ukuthinta imisebenzi yakho yansuku zonke, kufanele ukhulume nodokotela (ikakhulukazi udokotela womndeni). Futhi, khuluma naye uma ubona noma yikuphi kwalokhu okulandelayo:

• Uma uzwa ukozela okungalawuleki ngenkathi uphapheme.
• Uma uhlangabezana nokulala okungazelelwe (okubizwa ngokuthi ama-microsleep) ngesikhathi sokuvuka kwakho, ikakhulukazi uma kwenzeka ngenkathi usebenza noma ushayela.
• Uma unezinye izimo zezokwelapha, izimo zempilo yengqondo, noma izinkinga ezithinta inani noma ikhwalithi yokulala kwakho.

Yimiphi imibuzo okufanele uyibuze udokotela?

• Ingabe impilo yami yomzimba iyakuthinta ukulala kwami? Ingabe ngingaba nezimpawu noma ezinye izimo zezokwelapha ezingivimbela ukulala?
• Imithi engiyithathayo (uma uyisebenzisa) ithinta kanjani ukulala kwami?
• Yini engingayenza uma nginomuzwa wokuthi impilo yami yengqondo ithinta ukulala kwami?

Ingabe ukulala kuyathinta ukukhulelwa?

Yebo, ukukhulelwa (kanye nezimo zezokwelapha oziqalayo ngenkathi ukhulelwe) kungaba nomthelela omkhulu ebuthongweni bakho. Ngesikhathi sokukhulelwa, umzimba wakho udlula ezinguqukweni eziningi - okuhlanganisa izinguquko zomzimba, zamahomoni, nezengqondo. Lokhu kungathinta indlela yakho yokulala futhi kwenze kube nzima ukuthola ubuthongo obuhle obanele. Uma unenkinga yokulala ngenkathi ukhulelwe, kubalulekile ukukhuluma nodokotela wakho. Bangakusiza ukuthi uqonde kangcono ukuthi kungani unenkinga yokulala nokuthi yini ongayenza ukuze usize.

Ingabe i-COVID-19 ingadala ukuqwasha?

Yebo, i-COVID-19Kungathinta indlela olala ngayo. Kodwa ochwepheshe abakazi kahle ukuthi kanjani noma kungani. Abacwaningi babheka ukuthi i-COVID-19 ithinta kanjani ubuchopho nomzimba wakho. Bacabanga ukuthi ukucindezeleka okuvamile okuhlobene nobhubhane lwe-COVID-19 nakho kungaba nomthelela.

Okokugcina, izinto okufanele uzikhumbule

Ukulala kuyinto abantu abavame ukuyikhohlwa kuze kube yilapho bengakutholi ngokwanele. Kodwa-ke, ukulala kuyingxenye ebalulekile yempilo yakho. Ukungalali kahle kungaba nomthelela omkhulu empilweni yakho iyonke.

Uma unenkinga yokulala, kuwumqondo omuhle ukukhuluma nodokotela wakho. Bangakusiza ukuthi uthuthukise ubuthongo bakho, noma bakuthumele komunye udokotela noma uchwepheshe ongakusiza. Ngaleyo ndlela, ungabeka eceleni izinkathazo zakho ezihlobene nokulala bese uvuka uqabulekile futhi usukulungele ukuhamba.

Ukungalali , izinkinga zokulala, amaphethini okulala, imikhuba yokulala, impilo yengqondo, imithi yokulala