Ingabe nawe unenkinga yokulala ebusuku? Ake sixoxe ngale nkinga yokungalali!

Cabanga nje, ukungakhululeki okuzwayo lapho ulala ebusuku ngemva komsebenzi onzima wosuku futhi ungakwazi ukulala, ukujikijela nokujika... noma ukuvuka ekuseni futhi ungakwazi ukuphinda ulale, ucabanga ngakho... Lena inkinga abaningi bethu abanayo ngokuqwasha, noma ngokwezokwelapha, ukuqwasha . Ngenkathi kwabanye, lokhu kuyisicefe esincane nje, kwabanye, ukuqwasha kungaba yinkinga enkulu ephazamisa impilo yabo yonke. Pho kungani lokhu kwenzeka? Ake sixoxe ngalokhu kalula nangokuningiliziwe.

Kuyini ngempela ukuqwasha?

Kalula nje, ukuqwasha yilapho ungakwazi ukulala kahle. Lokho kusho ukuthi awukwazi ukulala isikhathi eside ngokwanele, awukwazi ukulala kahle ebusuku, noma unenkinga yokulala noma yokulala njalo.

Ukulala kubalulekile emizimbeni yethu. Kufana nophethiloli wemoto. Imizimba yethu nezingqondo zethu, ezikhathele ukusebenza usuku lonke, ziyavuseleleka ngokulala. Ngakho-ke, uma singalali ngokwanele, sibhekana nokungalali ngokwanele. Lokhu kusenza singakwazi ukwenza imisebenzi yethu yansuku zonke ngendlela efanele, futhi imizimba yethu izizwa ingakhululekile neze.

Ingabe wonke umuntu ulala ngendlela efanayo?

Cha. Imikhuba nezidingo zokulala zomuntu wonke zihlukile kakhulu. Yingakho ngisho nodokotela bebheka izindlela ezahlukene zokulala “njengezivamile.” Cabanga ngakho ngale ndlela...

• Izinyoni zakuqala: Abanye abantu bathanda ukulala kusenesikhathi ebusuku bese bevuka ekuseni kakhulu.
• Izikhova zasebusuku: Ezinye zisebenza kuze kube sebusuku kakhulu, zilale sekwephuzile, bese zivuka ekuseni kakhulu.
• Abantu abalala isikhathi esifushane: Abanye abantu abalali isikhathi eside kunabanye. Olunye ucwaningo lubonisa ukuthi kungase kube khona imbangela yofuzo yalokhu.
• Ubuthongo buyashintsha ngenxa yomkhuba: Abanye abantu bashintsha amaphethini abo okulala ngenxa yezinto ezifana nomsebenzi wabo. Isibonelo, labo abasebuthweni bavame ukuvuka lapho bezwa umsindo omncane. Ngokufanayo, abanye abantu bajwayele ukulala kahle kungakhathaliseki ukuthi kunomsindo omkhulu kangakanani.
• Ukulala kuyashintsha ngokuguga: Ukulala kwethu kudinga ushintsho empilweni yethu yonke. Nakuba ingane encane ilala cishe amahora angu-14-17 ngosuku, umuntu omdala (oneminyaka engu-18+) ngokuvamile udinga amahora angu-7-9 okulala kuphela.

Yiziphi izinhlobo eziyinhloko zokungalali?

Odokotela bahlukanisa ukungakwazi ukulala ngezinhlobo ezimbili eziyinhloko. Kuzoba usizo kuwe ukwazi lokhu futhi.

Wazi kanjani ukuthi unesifo sokungalali? - Izimpawu

Izimpawu zokungalali zingahlukaniswa ngezigaba eziningana eziyinhloko. Ake sibheke ukuthi ziyini.

1. Izinkinga zokulala

Lokhu kuhlukaniswe izingxenye ezintathu, kuye ngokuthi unezinkinga zokulala ezinjani.

• Ubunzima bokulala (Ukungalali kokuqala): Ukungakwazi ukulala kungakhathaliseki ukuthi uhlala isikhathi esingakanani embhedeni.
• Ukungalali kahle phakathi nobusuku: Ukuvuka phakathi nobusuku bese ulala futhi. Lolu uhlobo abantu abaningi abanalo.
• Ukungalali kahle: Ukuvuka kusenesikhathi kakhulu kunalokho obekulindelwe, ekuseni, futhi ungakwazi ukulala futhi.

2. Imiphumela ezwakalayo emini

Uma ungalali ngokwanele ebusuku, imiphumela iyazwakala ngosuku olulandelayo. Bheka ukuthi lokhu kuyenzeka yini nakuwe.

• Ukuzizwa ukhathele, uvilapha, noma ulele usuku lonke.
• Kuthatha isikhathi eside ukusabela. Isibonelo, kunzima ukwenza izinqumo ezisheshayo ngenkathi ushayela imoto.
• Izinto ziyalibaleka.
• Ijubane lokucabanga liyehla, kuvela ukudideka, noma kuba nzima ukugxila .
• Ukushintsha kwesimo sengqondo, ikakhulukazi ukukhathazeka, ukucindezeleka, kanye nokucasuka .
• Lokhu kuphazamisa umsebenzi wakho, imisebenzi yomphakathi, izinto ozithandayo, noma eminye imisebenzi yansuku zonke.

3. Izici ezikhethekile zokungalali isikhathi eside

Bheka ukuthi inkinga yakho yokungalali inazo yini lezi zimpawu. Uma kunjalo, ungase ube nokungalali okungapheli.

• Isimo samanje: Awukwazi ukulala naphezu kokuba nendawo enhle nesikhathi sokulala (isib., ngaphandle kwesizathu sangaphandle njengokushintsha kweshifti, inkinga enkulu yokuphila).
• Imvamisa: Uma unale nkinga okungenani izinsuku ezintathu ngesonto.
• Ubude besikhathi: Uma le nkinga iqhubeka okungenani izinyanga ezintathu .
• Ukungabikho kwezinye izimbangela: Uma lesi simo singabangelwa izidakamizwa, utshwala, imithi, noma esinye isifo sokulala, futhi uma singenakuchazwa ngokugcwele esinye isifo somzimba noma sengqondo.

Kungani sithola ukuqwasha? - Ziyini izimbangela?

Kunzima ukukhomba imbangela eyodwa yokungalali. Kunezinto eziningi ezingaba nomthelela kulokhu. Ngezinye izikhathi, eyodwa noma ngaphezulu yalezi zinto ziyahlangana ukuze zidale lesi simo.

• Umlando womndeni (Ufuzo): Izinkinga zokulala zingase zivele emindenini. Uma othile emndenini wakho enenkinga yokungalali, kungenzeka ukuthi nawe ube nayo.
• Izinguquko emsebenzini wobuchopho: Ubuchopho babantu abanenkinga yokungalali bungase busebenze kancane kunezinye. Izinguquko kumakhemikhali obuchopho nazo zingaphazamisa ukulala.
• Ezinye izifo zomzimba: Impilo yakho yomzimba ingathinta ngqo ubuthongo bakho. Ukulala kungaphazanyiswa izinto zesikhashana njengokutheleleka okuncane noma ukulimala, kanye nezifo zesikhathi eside njenge-gastritis (i-acid reflux) noma isifo sikaParkinson. Lesi simo singabangelwa futhi izinguquko ku -circadian rhythm, elawula umjikelezo wemvelo wokulala/ukuvuka komzimba wethu.
• Izinkinga zempilo yengqondo: Cishe ingxenye yabantu abanenkinga yokungalali kahle banesinye isimo sempilo yengqondo, njengokukhathazeka noma ukucindezeleka .
• Izimo ezicindezelayo empilweni: Izinto ezinjengokucindezeleka ngokweqile, izinkinga emsebenzini, kanye nezingxabano zomndeni zingabangela ukuswela ubuthongo.
• Izinguquko empilweni: Izinguquko zesikhashana, njengokuthuthela ezweni elisha (i-jet lag), ukulala endaweni entsha, noma ukushintsha umsebenzi weshifu, nakho kungaphazamisa ubuthongo.
• Imikhuba yakho yansuku zonke: Ukungalali kahle kungabangelwa nemikhuba yokulala engafanele (lokhu sikubiza ngokuthi ukuhlanzeka kokulala ). Izinto ezifana nokulala emini, ukuphuza izinto ezifana nekhofi ebusuku, kanye nokungabi nesikhathi sokulala esibekiwe kungabangela lokhu.

Izinkinga ezingase zenzeke uma ukuqwasha kuqhubeka

Uma ukuqwasha kuqhubeka isikhathi eside, kungaholela ekuntuleni ubuthongo.Ingozi enkulu lapha ukozela emini. Lokhu kuyingozi kakhulu uma ushayela noma wenza noma yini edinga ukuthi uqaphele.

Ngaphezu kwalokho, ukungalali isikhathi eside kwandisa ingozi yezinye izifo eziningi.

• Ukucindezeleka
• Ukukhathazeka
• Umfutho wegazi ophezulu/umfutho wegazi ophakeme
• Isifo senhliziyo
• Isifo sohlangothi
• Ukuphefumula kobuthongo okuvimbelayo
• Isifo sikashukela sohlobo 2
• Ukukhuluphala ngokweqile

Udokotela angakuqinisekisa kanjani lokhu?

Uma uvakashela udokotela, uzokubuza imibuzo eningiliziwe mayelana nomlando wakho wezempilo, ulwazi lomuntu siqu, imikhuba yokulala, kanye nezimpawu. Akukho ukuhlolwa okuqondile kokuxilonga ukungakwazi ukulala. Kodwa-ke, ezinye izivivinyo zingase zinconywe ukuze kuhlolwe ezinye izimo zezokwelapha eziphazamisa ubuthongo bakho.

Izibonelo zalokhu yilezi:

• Ukuhlolwa kwe-sleep apnea: Lokhu kungenziwa kusetshenziswa ucwaningo lokulala (i-polysomnography) olwenziwa esibhedlela noma ithuluzi elingenziwa ekhaya.
• I-Actigraphy: Idivayisi egqokwa esihlakaleni eqapha amaphethini akho okulala nokuvuka izinsuku eziningana.
• Ukuhlolwa kokulala okuningana (i-MSLT): Ukuhlolwa okukala ukuthi ulala ngokushesha kangakanani emini.

Yiziphi izindlela zokwelapha ukungakwazi ukulala?

Kunezindlela eziningi zokwelapha ukungakwazi ukulala. Zisukela ekushintsheni indlela yokuphila elula kuya emithini. Izindlela zokwelapha eziyinhloko yilezi:

1. Yakha futhi ulondoloze imikhuba emihle yokulala (inhlanzeko yokulala).

2. Imithi ekusiza ukuthi ulale noma uhlale ulele.

3. Ukwelashwa kwempilo yengqondo.

Imithi ekusiza ulale

Kunezinhlobo eziningi zemithi engakusiza ulale. Eminye yale mithi idinga ukunikezwa udokotela, kanti eminye ingathengwa emakhemisi.

• Imithi kadokotela:
• I-Benzodiazepines kanye nezidakamizwa ze-Z: Lezi izidakamizwa ezinamandla ezinciphisa ukusebenza kobuchopho futhi zibangele ubuthongo. Isibonelo: `(temazepam)`, `(zolpidem - Ambien®)`.
• Ama-anti-receptor antagonist amabili e-orexin (ama-DORA):Lokhu kuvimbela ikhemikhali ebuchosheni ekusiza ukuthi uvuke futhi ubangele ubuthongo.
• Ama-antidepressant aqeda ukucindezeleka: Eminye imithi esetshenziselwa ukucindezeleka (isib. i-amitriptyline) nayo isetshenziselwa ukuqwasha ngoba ibangela ukozela.
• I-Melatonin kanye nemithi ehlobene nayo: I-Melatonin iyikhemikhali ekhiqizwa ngokwemvelo ubuchopho bethu ekhombisa ukuthi sekuyisikhathi sokulala. Ingathathwa futhi njengomuthi.

• Imithi engekho ngaphansi kukadokotela:
• Amanye ama-antihistamine asetshenziselwa ukungezwani komzimba (isib. i-diphenhydramine - etholakala ku-Piriton) angabangela ukozela. Kodwa-ke, lawa awanconywa ukusetshenziswa isikhathi eside.

Izinto esingazenzela zona uma siphila nokungalali (Ukuhlanzeka Kokulala)

Ngaphezu kokwelashwa, kunezinto eziningi ongazenza wena ukuze uthuthukise ikhwalithi yokulala kwakho. Lokhu yilokho esikubiza ngokuthi i-Sleep Hygiene noma "imikhuba emihle yokulala."

• Hlela isimiso sokulala: Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke. Zama ukugcina le ndlela ihambisana, ngisho nangezimpelasonto namaholide. Gwema ukulala emini.
• Zinike isikhathi sokuthula: Ngaphambi kokulala, susa ingqondo yakho ngezinkinga zosuku. Beka eceleni "isikhathi esincane sokuphumula" phakathi kwesikhathi oqeda ngaso umsebenzi nesikhathi olala ngaso. Yenza okuthile phakathi naleso sikhathi, njengokufunda incwadi noma ukulalela umculo ozolile. Uma ungakwazi ukulala ngemva kokulala, esikhundleni sokujika embhedeni, vuka wenze okuthile okuzola ngaphambi kokulala.
• Dala indawo ekhululekile: Induduzo ibalulekile ukuze ulale kahle. Lungisa ukukhanya, umsindo, kanye nezinga lokushisa legumbi ukuze likufanele.
• Gwema amafoni, amathebhulethi, nama-TV: Yeka ukusebenzisa la madivayisi okungenani ihora ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka bakhipha izimpawu ebuchosheni zokuthi kusemini, okubambezela ukukhiqizwa kwamakhemikhali abangela ubuthongo.
• Qaphela ukuthi udlani futhi uphuzani: Gwema ukudla ukudla okuningi ebusuku futhi udle kuze kube sebusuku kakhulu. I-Nicotine, i-caffeine (ikhofi, itiye, iziphuzo ezibandayo), kanye notshwala ikakhulukazi kuyaphazamisa ubuthongo.
• Hlala umatasa: Ukuzivocavoca okuncane emini, ngisho nokuhamba nje, kungakusiza ulale kangcono ebusuku.
• Uma inkinga iqhubeka, bona udokotela: Uma inkinga yakho yokulala iqhubeka naphezu kokulandela le mikhuba, qiniseka ukuthi ubona udokotela womndeni wakho.

Kufanele simbone nini udokotela?

Uma ukuqwasha kuqhubeka izinsuku ezingaphezu kwezimbalwa futhi kuthinta imisebenzi yakho yansuku zonke, kubalulekile ukubona udokotela. Ikakhulukazi uma unezimpawu ezilandelayo, qiniseka ukuthi ufuna iseluleko sezokwelapha.

• Uma uzizwa ulele kakhulu emini.
• Uma ulala ngokushesha emini, ikakhulukazi ngenkathi usebenza noma ushayela (lokhu kubizwa ngokuthi 'ama-microsleep').
• Uma unezinye izimo zengqondo noma zomzimba ezithinta ukulala.