Awukwazi ukulala ebusuku? Ake sixoxe ngokuqwasha.

Uma ulala ebusuku, ngemva komsebenzi onzima wosuku, uzizwa sengathi awukwazi ngisho nokuvala amehlo akho? Uyajikajika, ikhanda lakho ligcwele imicabango, kodwa kubonakala sengathi awukwazi ukulala. Ngezinye izikhathi uvuka phakathi nobusuku futhi awukwazi ukuphinda ulale. Uma lokhu okuhlangenwe nakho kujwayelekile kuwe, khona-ke namuhla sizokhuluma ngesihloko esibaluleke kakhulu kuwe. Leyo yinkinga yokungalali, noma lokho esikubiza ngokuthi ukungalali ngokwezokwelapha.

Kuyini Ukungalali?

Kalula nje, ukungakwazi ukulala yisifo sokulala esingakwenza ube nenkinga yokulala, ukuhlala ulele (okusho ukuthi uvuka phakathi nobusuku), noma uvuke ngaphambi kwesikhathi okufanele usithathe .

Lesi simo singaba sesikhashana (Acute Insomnia) noma isikhathi eside (Chronic Insomnia). Ngezinye izikhathi siyafika, sihambe, bese sibuya. Uma sithatha izinsuku ezimbalwa kuya emavikini ambalwa, sibheka njengesimo sesikhashana. Kodwa uma le nkinga iqhubeka izinsuku ezingaphezu kwezintathu ngesonto noma izinyanga ezingaphezu kwezintathu, kuyisimo sesikhathi eside.

Umuntu omdala udinga amahora angu-7-9 okulala ngosuku. Ukungalali ngokwanele akugcini nje ngokukwenza uzizwe ukhathele usuku lonke. Uma uqhubeka kanje isikhathi eside, kungaba usongo olukhulu empilweni yakho. Isibonelo, ukungakwazi ukulala kuhlobene ngqo nezinkinga ezinkulu zempilo ezifana nomfutho wegazi ophakeme , isifo senhliziyo, kanye nokucindezeleka.

Yiziphi izinhlobo eziyinhloko zokungalali?

Ukungalali kungahlukaniswa ngezinhlobo ezimbili eziyinhloko. Kuphinde kuhlukaniswe ngokwesikhathi lapho inkinga yokulala iqala khona. Masiziqonde kahle lezi zinto.

Yiziphi izimbangela zokungalali?

Kungaba nezizathu eziningi zokungalali. Ezinye izinto esingazishintsha, kodwa ezinye zingaphezu kwamandla ethu.

Izimbangela Eziyinhloko

• Ukucindezeleka : Ukucindezeleka kuyimbangela enkulu yezinguquko ezinkulu empilweni nezinkinga. Izinto ezifana nokulahlekelwa umsebenzi, ukufa kothandekayo, isehlukaniso, noma ukuthuthela endlini kungakushiya uzizwa ucindezelekile.
• Indawo yokulala: Uma indawo yakho yokulala inomsindo kakhulu, ikhanya kakhulu, noma ishisa kakhulu noma ibanda kakhulu, ingaphazamisa ukulala.
• Izinguquko ohlelweni lokulala: Ukungalali kahle kwendiza uma uhamba phesheya, ukushintsha amashifu emsebenzini, nokuvuka ebusuku ngenxa yosana olusanda kuzalwa kungaphazamisa iwashi lemvelo lomzimba.
• Ithonya lezakhi zofuzo : Kweminye imindeni, ukuthambekela kokuhlushwa ukungakwazi ukulala kungase kube ufuzo.
• Ukudla eduze nesikhathi sokulala: Ukudla kakhulu eduze nesikhathi sokulala kungakwenza uzizwe ungakhululekile lapho ulele embhedeni. Kungabangela nesilungulela.
• I-Caffeine, i-Nicotine, kanye notshwala: Ikhofi, itiye, nogwayi kuyizinto ezivuselelayo. Ukuziphuza ebusuku kakhulu kungakuvimbela ukuthi ulale. Utshwala bungakwenza uzizwe ulele kancane, kodwa akulona ubuthongo obujulile. Ngakho-ke ungavuka phakathi nobusuku.

Imikhuba Yethu Emibi (Ukungalali Kahle)

Ezinye izinto esizenzayo singazi ukuthi zinomthelela omkhulu ebuthongweni bethu. Lokhu sikubiza ngokuthi " ukuhlanzeka kokulala ".

• Ukushintsha isikhathi sokulala nesokuvuka phakathi nosuku.
• Ukulala emini.
• Ukwenza umsebenzi onzima ngaphambi kokulala noma ukungabi nesikhathi sokuphumula.
• Uma usebenzisa umbhede wakho ngaphezu kokulala nje kuphela: uma usebenza, udla, noma ubuka i-TV usembhedeni, kunzima ngengqondo yakho ukuqonda ukuthi umbhede uyindawo yokulala.
• Ukuchayeka ekukhanyeni okuluhlaza okwesibhakabhaka okuvela ezintweni ezifana namafoni , amakhompyutha, nama-TV ngaphambi kokulala.

Izimbangela Zesibili

Ngezinye izikhathi ukuqwasha kungaba uphawu lwesinye isifo esibi kakhulu.

• Izinkinga zempilo yengqondo: Ukucindezeleka nokukhathazeka yizimbangela ezimbili eziyinhloko.
• Imithi ethile: Eminye imithi esetshenziswa ezimweni ezifana nomkhuhlane, ukungezwani komzimba, umfutho wegazi ophakeme, kanye ne-asthma ingaphazamisa ubuthongo.
• Ubuhlungu bomzimba: Ubuhlungu obungapheli, njengobuhlungu bomhlane kanye nesifo samathambo, bungenza kube nzima ukulala kahle ebusuku.
• Ezinye izinkinga zokulala: Izimo ezifana ne-sleep apnea noma i-restless legs syndrome.
• Izifo ezingamahlalakhona ezifana nesifo sikashukela, isifo senhliziyo, kanye ne-hyperthyroidism.

Dokotela, ukuxilonga kanjani lokhu?

Uma uya kudokotela, uzolandela izinyathelo eziningana ukuze ahlole lesi simo.

1. Ukuhlolwa kokuqala: Okokuqala, udokotela wakho uzokuxilonga ngokomzimba bese ebuza ngomlando wakho wezokwelapha, izindlela zokulala, kanye nezimpawu. Uzokubuza ukuthi usunesikhathi esingakanani unenkinga, ukuthi ithinta kanjani usuku lwakho, ukuthi usebenzisa izidakamizwa ezifana notshwala, nokuthi ngabe kube nezinguquko ezinkulu empilweni yakho.

2. Idayari Yokulala: Ungase ucelwe ukuthi ugcine idayari yokulala amasonto amabili. Kuyo, kufanele ubhale phansi:

• Isikhathi sokulala
• Isikhathi sokulala
• Uvuke kangaki ebusuku?
• Isikhathi sokuvuka ekuseni.
• Uma uphuza izinto ezifana nekhofi notshwala

3. Ukuhlolwa okukhethekile: Ngezinye izikhathi ukuhlolwa okukhethekile kungenziwa ukuze kuhlolwe ezinye izimo zezokwelapha.

• I-Polysomnography noma Ucwaningo Lokulala: Kulokhu, ugcinwa ubusuku bonke esikhungweni sokulala esikhethekile, futhi ngenkathi ulele, umsebenzi wobuchopho bakho, ukuphefumula, kanye nokushaya kwenhliziyo kubhekwa ngemishini. Lokhu kunganquma ngokunembile ukuthi unezinye izinkinga zokulala, njenge-"Sleep Apnea".
• I-Actigraphy:Ugqoka idivayisi encane, njengewashi, engalweni noma emlenzeni wakho. Kufanele uyigqoke isonto elilodwa noma amabili. Iqopha ukunyakaza kwakho ngenkathi ulele nalapho uvukile.

Yiziphi izindlela zokwelapha ukungakwazi ukulala?

Into engcono kakhulu ukuthi, ukungakwazi ukulala kuyisimo esingelapheka.

1. Okokuqala, udinga ukuthuthukisa imikhuba emihle yokulala (Ukuhlanzeka Okungcono Kokulala).

Lesi yisinyathelo sokuqala nesibaluleke kakhulu.

• Lala uvuke ngesikhathi esifanayo nsuku zonke . Ungawuyeki lo mkhuba ngisho nangempelasonto.
• Gcina igumbi lakho lokulala limnyama, lithule, futhi lisezingeni lokushisa elikhululekile .
• Gwema izinto ezifana nekhofi, itiye, utshwala, nogwayi amahora ambalwa ngaphambi kokulala ebusuku.
• Vivinya umzimba emini, kodwa hhayi eduze kakhulu nesikhathi sokulala. Qedela ukuzivocavoca okungenani amahora ama-5 ngaphambi kokulala.
• Ungalali emini.
• Sebenzisa umbhede kuphela uma ulala futhi ulala nomuntu. Sebenza usembhedeni, ungabuki i-TV.
• Uma ungakwazi ukulala zingakapheli imizuzu engama-20 ulale, vuka embhedeni, uye kwelinye ikamelo, wenze okuthile okuphumuzayo, njengokufunda incwadi. Buyela embhedeni kuphela uma uzizwa ulele.

2. Ukwelashwa Kokuziphatha Kokuqonda (i-CBT)

Lokhu kuyindlela yokwelapha ephumelela kakhulu engadingi imithi. Ungayithola le ndlela yokwelapha ngokukhuluma nodokotela wezifo zengqondo noma umeluleki. Isebenza ngokushintsha imicabango emibi ngokulala, njengokwesaba nokukhathazeka, nokuziqeqesha ukuze ulale kahle ebusuku.

3. Imithi Yokuqwasha

Lokhu kuyinto okufanele ithathwe kuphela ngokunconywa udokotela. Ngokuvamile, udokotela uzonikeza le mithi isikhathi esifushane kuphela. Lokhu akusona isisombululo sokungalali kahle, kodwa kumane kuwusizo lwesikhashana.

Kwenzekani uma ukuqwasha kunganakwa?

Ukulala ukuphumula okuvumela imizimba yethu nobuchopho bethu ukulungisa nokugcina izinkumbulo. Uma kulahleka, kungavela izinkinga ezinkulu.

• Ingozi yokuthola izifo ezifana nomfutho wegazi ophakeme, ukukhuluphala ngokweqile, isifo sikashukela kanye nesifo senhliziyo iyanda.
• Ingozi yokucindezeleka nokukhathazeka iyanda.
• Amathuba ezingozi, ikakhulukazi izingozi zezimoto, ayanda.
• Amasosha omzimba abuthakathaka futhi izifo zikhula kalula.
• Ukunaka kanye nenkumbulo kuyawohloka.
• Kufanele ngihlale ngithukuthele futhi ngingahlaliseki usuku lonke.