Ingabe nawe uphucwa ubuthongo? Ake sixoxe ngokuphucwa ubuthongo!

Kunezinsuku lapho uvuka ekuseni uzizwe sengathi awunawo amandla, uzizwa ukhathele usuku lonke, futhi awukwazi ukugxila kunoma yini. Mhlawumbe ucabanga ukuthi, "Angilalanga kahle izolo ebusuku futhi." Empeleni lokhu yilokho esikubiza ngokuthi ukungakwazi ukulala kahle, noma ngokwezokwelapha, "Ukungakwazi ukulala kahle." Lokhu kungaba yinkinga encane ehlala ubusuku obubodwa noma obubili, noma kungaba yinkinga yesikhathi eside ehlala amasonto noma izinyanga.

Ngakho-ke, kuyini ukuswela ubuthongo?

Kalula nje, "(Ukungalali kahle)" yilapho umuntu engalali ngokwanele . Lokhu kungaba nezimbangela eziningi. Ezinye ziyizizathu ezivamile nezingenacala. Kodwa-ke, ngezinye izikhathi kungaba uphawu lwezimo ezithile zempilo.

Ukulala kubalulekile kithi sonke. Inani lokulala olidingayo liyahlukahluka kuye ngeminyaka yakho. Nansi inani lokulala okudingayo ngosuku, ngokwesilinganiso, ngobudala:

• Izinsana ezisanda kuzalwa (kuze kufike ezinyangeni ezi-3): phakathi kwamahora ayi-14 kuya kwangu-17.
• Kwabantwana abancane (izinyanga ezi-4 kuya kweziyi-12): Phakathi kwamahora ayi-12 kuya kwayi-16, okuhlanganisa nokulala emini.
• Ezinganeni ezincane (unyaka owodwa kuya kwemihlanu ubudala): Phakathi kwamahora ayi-10 kuya kwangu-14, kufaka phakathi ukulala kancane.
• Kwabantwana abaya esikoleni (abaneminyaka engu-6 kuya kwengu-12): phakathi kwamahora angu-9 kuya kwangu-12.
• Ezinganeni ezincane (ezineminyaka engu-13 kuya kwengu-18 ubudala): phakathi kwamahora angu-8 kuya kwangu-10.
• Kwabantu abadala (abaneminyaka engu-18 nangaphezulu): Phakathi kwamahora angu-7 kuya kwangu-9.

Kodwa-ke, abanye abantu bangase badinge ukulala okwengeziwe kunalokhu ukuze bazizwe bephumule kahle. Abanye bangase badinge ukulala okuncane. Kodwa lokho akuvamile. Uma indlela yakho yokulala ishintsha ngokuzumayo noma kancane kancane, kungcono ukukhuluma nodokotela ngakho.

Ukungalali kahle nakho kungenzeka ngezindlela ezahlukene. Abanye abantu balahlekelwa ubuthongo ngoba bahlala bephapheme bengalali. Abanye, noma ngabe balala, bazizwa bekhathele lapho bevuka ekuseni ngoba izinga lokulala kwabo alilihle .

Ukungalali ngokwanele usuku olulodwa noma ezimbili akuyona inkinga enkulu. Kodwa-ke, ucwaningo luthole ukuthi ukungakwazi ukulala isikhathi eside kungabangela noma kubhebhethekise izinkinga ezahlukene zempilo.

Uyini umehluko phakathi kokungalali kahle kanye nokungalali kahle?

Nakuba lokhu okubili kuvame ukuxhunyaniswa, elithi `(Ukungalali)` kanye nelithi `(Ukungalali)` lisho izinto ezimbili ezahlukene. Cabanga ngakho, elithi `(Ukungalali)` lisho ukuthi awukwazi ukulala ngisho noma uzama ukulala. Lokho kusho ukuthi kungakhathaliseki ukuthi ulala isikhathi esingakanani futhi uvale amehlo akho, awukwazi ukulala. Kodwa-ke, elithi `(Ukungalali)` lisho ukuthi awubeki eceleni isikhathi esanele sokulala, noma awutholi ubuthongo obanele, noma kokubili. Mhlawumbe usebenza kuze kube sebusuku, usefonini yakho, futhi awunaso isikhathi esanele sokulala. Lokho kusho ukuthi `(Ukungalali)`.

Lesi simo sithinta bani? Kuvamile kangakanani?

Ukungalali kahle kungathinta noma ubani, nganoma yisiphi isikhathi empilweni yakhe. Kuvamile kakhulu. Ochwepheshe balinganisela ukuthi abantu abadala abaphakathi kwezigidi ezingu-50 nezingu-70 e-United States kuphela babhekana nokungalali kahle nganoma yisiphi isikhathi. Eqinisweni, sonke sike sabhekana nakho ngesikhathi esithile empilweni yethu. Kwabanye, kuhlala isikhathi eside, noma ngezizathu ezingathi sína.

Ukungalali kahle kuyithinta kanjani imizimba yethu?

Uyazi, ukulala kubalulekile ukuze ezinye zezinhlelo zomzimba wethu zilungiswe futhi kwenzeke ezinye izinqubo. Ukuze siqonde lokho, sidinga ukwazi okuncane ngalokho okwenzekayo lapho silala, okungukuthi, umjikelezo wokulala . Kunezigaba ezahlukene kulo mjikelezo.

• Isigaba 1: Lokhu ukulala okulula . Kuqala ngokushesha nje lapho ulala futhi kuhlala isikhathi esifushane kakhulu, cishe u-5% wobuthongo bakho bonke.
• Isigaba 2: Lokhu ukulala okujulile . Sichitha cishe u-45% wesikhathi sethu sokulala kulesi sigaba. Leli phesenti liyakhula njengoba sikhula. Ucwaningo lubonisa ukuthi lesi sigaba sibaluleke kakhulu ekugcineni izinkumbulo nokufunda izinto ezintsha.
• Isigaba 3: Lobu ubuthongo obujulile kakhulu . Lokhu cishe kungama-25% okulala okuphelele. Lokhu kuncipha njengoba siguga. Kunobufakazi bokuthi lesi sigaba sibaluleke kakhulu ukuthi umzimba wethu ululame futhi uzigcine uphilile. Ngoba, ubuchopho bomuntu olahlekelwe ubuthongo bubeka lesi sigaba phambili. Kunzima kakhulu ukuvusa umuntu kulesi sigaba. Ngisho noma umvusa, uzozizwa ediniwe futhi engagxilile cishe imizuzu engama-30.
• Ukulala kwe-REM: `REM` imele `(Rapid Eye Movement)`. Kusho ukuthi amehlo ahamba ngokushesha . Lesi yisigaba lapho siphupha khona. Uma umuntu elele 'REM', ungase ubone amehlo akhe ehla enyuka ngaphansi kwamehlo akhe.

Uma ulala, uvame ukungena esigabeni sokuqala, bese ungena esigabeni sesibili nesesithathu, bese uphuma futhi. Yilapho-ke ungena ebuthongweni be-'REM', lapho uqala khona ukuphupha. Ngemva komjikelezo wokuqala we-'REM', umjikelezo omusha wokulala uqala bese ubuyela esigabeni sokuqala noma sesibili. Umjikelezo owodwa uvame ukuthatha cishe imizuzu engama-90 kuya kwengu-120. Uma silala kahle cishe amahora ayi-8, sivame ukudlula emijikelezweni enjalo emine kuya kwemihlanu.

Izinhlelo zomzimba ezithintekile ngenxa yokungalali kahle

Ukungalali kahle kunemiphumela emibi ezingxenyeni ezahlukene zomzimba wethu.

• Inhliziyo kanye nohlelo lokujikeleza kwegazi: Ukungalali isikhathi eside kuyingozi enhliziyweni yakho kanye nohlelo lokujikeleza kwegazi. Abantu abangalali njalo basengozini enkulu yokuba nomfutho wegazi ophakeme (umfutho wegazi ophakeme) kanye namafutha aphezulu egazini (i-hyperlipidemia) , noma i-cholesterol.
• Izinhlelo ze-Metabolic: Abantu abangalali kahle basengozini enkulu kakhulu yokuthola isifo sikashukela sohlobo lwesibili .
• Isimiso somzimba sokuzivikela: Uma ungalali kahle, isimiso somzimba wakho sokuzivikela semvelo, okufanele sikuvikele ezifweni, asisebenzi kahle.
• Isimiso sezinzwa: Kuvamile ukuthi abantu abangalali ngokwanele babe nokuzwela okukhulu kobuhlungu. Lokhu kusho ukuthi bazizwa ubuhlungu kalula, noma bazizwa ubuhlungu obukhulu kakhulu.
• Ubuchopho: Ukungalali kahle kubi kakhulu ebuchosheni bakho. Nakuba ochwepheshe bengaqondi ngokugcwele indima edlalwa ubuthongo ekusebenzeni kobuchopho, bayazi ukuthi ukulala kubalulekile ekufundeni nasekukhumbuleni izinto. Kunobufakazi bokuthi ukungalali kahle kungase kube nomthelela ekuthuthukisweni kwezifo ezifana nesifo i-Alzheimer's.
• Impilo yengqondo: Ukungalali kahle nakho kungathinta kabi impilo yakho yengqondo. Kungenza kube nzima ukulawula nokucubungula imizwa yakho. Abantu abangalali ngokwanele banamathuba amaningi okubhekana nezimpawu zezimo ezinjengokucindezeleka nokukhathazeka .

Imiphumela yokungalali incike embangela nokuthi ihlala isikhathi esingakanani. Uma umuntu ehlala isikhathi eside engalali, imiphumela iba mibi kakhulu.

Izimo ezingaba zimbi kakhulu noma ezibangelwa ukungalali kahle

Ukungalali kahle kungandisa ingozi yakho yokuthola izifo ezithile, noma kuzenze zibe zimbi kakhulu uma usunazo kakade.

• Isifo Sikashukela Sohlobo 2
• Umfutho wegazi ophezulu (i-Hypertension)
• Ukukhuluphala ngokweqile
• Ukuphefumula Kokulala Okungavinjelwe
• Isifo semithambo yegazi
• Isifo sohlangothi
• Isifo senhliziyo
• Ukucindezeleka
• Ukukhathazeka
• Izimo ezihlobene nokuphazamiseka kwengqondo (i-Psychosis)

Ziyini izimpawu zokungalali kahle?

Ukungalali kahle kungabangela izimpawu eziningi. Ezinye zezimpawu ezivame kakhulu zifaka:

• Ukulala emini.
• Ukukhathala.
• Ukucasuka.
• Ubunzima bokucabanga, ukugxila, nokukhumbula izinto.
• Izikhathi zokusabela ezincishisiwe.
• Ikhanda elibuhlungu .

Njengoba ukungakwazi ukulala kuqhubeka, izimpawu ziba zimbi kakhulu. Lezi zimpawu ezinzima zivame ukufana nezomuntu odakiwe ngemva kokuphuza utshwala.

• "I-Microsleeps": Ukulala imizuzwana embalwa bese uvuka futhi.
• Ukunyakaza kwamehlo okungalawulwa (i-Nystagmus).
• Ubunzima bokukhuluma ngokucacile.
• Ijwabu leso eligobile (i-Ptosis).
• Ukuthuthumela kwezandla.
• Ukubona izinto ezingekho emehlweni nokuthinta.
• Ukwahlulela okuphazamisekile.
• Ukuziphatha okungenangqondo nokunganaki.

Izigaba zokuntula ubuthongo

Ukulahlekelwa ubuthongo obuphelele, okusho ukuthi awutholi nhlobo ubuthongo, kwenzeka ngezigaba eziningana.

• Isigaba 1: Lokhu kwenzeka uma ungalalanga okungenani amahora angu-24. Imiphumela yokungalali kulesi sigaba ifana nokudakwa kakhulu ukuba ungashayela.
• Isigaba Sesibili: Izimpawu ezivamile zokungalali kahle ziba zimbi kakhulu. Abantu abaningi babhekana "nokulala kancane kancane" phakathi nalesi sigaba, okwenza kube nzima ukucabanga nokugxila.
• Isigaba Sesithathu: Abantu abakulesi sigaba babhekana nezimpawu ezinzima kakhulu, njengokubona izinto ezingekho. Bangase babe nobunzima bokuxhumana nalabo abaseduze nabo.
• Isigaba Sesine: Izimpawu zokungalali kahle zifinyelela esicongweni sazo. Izimpawu ezishiwo ngenhla ziba zimbi kakhulu. Ukubona izinto ezingekho ngokoqobo kuvamile, futhi kuba nzima ukuhlukanisa phakathi kwalokho okungokoqobo nalokho okungamanga.

Yiziphi izimbangela zokungalali kahle?

Kungaba nezizathu eziningi zokungalali ngokwanele. Eziningi zalezi zihlobene nendlela yakho yokuphila.

• Umsebenzi wamashifu: Ikakhulukazi amashifu asebusuku.
• Ukusetshenziswa kotshwala: Ikakhulukazi ukusebenzisa kabi utshwala.
• Ukudla izinto ezivuselelayo njenge-caffeine sekwephuzile: Cabanga ngakho, abanye abantu abakwazi ukulala ebusuku ngemva kokuphuza itiye noma ikhofi ntambama, akunjalo?
• Imikhuba emibi yokulala (Ukuhlanzeka kokulala): Izinto ezifana nokubuka ifoni yakho ngaphambi kokulala nokubuka i-TV kuze kube sebusuku kakhulu.
• Amazinga aphezulu okucindezeleka: Ngenxa yezinto ezifana nezivivinyo, izinkinga emsebenzini, nezinkinga zomndeni.
• Ukulala endaweni entsha, ongayijwayele: njengasehhotela, ekhaya lomunye umuntu.

Kodwa-ke, ukungakwazi ukulala kahle kungenzeka ngenxa yezizathu zezokwelapha. Nazi ezinye izibonelo:

• Ukungalali kahle ngenxa yokuphelelwa umoya ngesikhathi sokulala.
• Izifo zobuchopho eziwohlokayo njengesifo i-Alzheimer's noma isifo i-Parkinson's.
• Izinkinga zempilo yengqondo: Sizoxoxa ngalokhu kafushane.
• Ukubhajwa kwemisipha kanye nokulimala kobuchopho okubuhlungu.
• Ubuhlungu.
• Ukungalali.
• Isifo Somlenze Ongaphumuli.
• I-Parasomnias yizimo eziphazamisa ubuthongo njengokwesaba ebusuku, ukuhamba ubuthongo, kanye nokukhubazeka kokulala.
• Eminye imithi, njenge-corticosteroids kanye nezikhuthazi.
• Izifo zesikhashana ezifana nomkhuhlane kanye nomkhuhlane.

Izinkinga zempilo yengqondo

Ukulala kunomthelela omkhulu empilweni yakho yengqondo, futhi ukulala kungathinta impilo yakho yengqondo. Kufana nomjikelezo, lapho into eyodwa iba yimbi kakhulu, enye iba yimbi kakhulu. Isibonelo, ukucindezeleka kungenza kube nzima ukulala, ngakho-ke ulahlekelwa ubuthongo, okungakwenza uzizwe ucindezeleke kakhulu.

Ezinye zezinkinga zempilo yengqondo ezingathinta ubuthongo zifaka:

• Ukukhathazeka
• Isifo se-Bipolar
• Ukucindezeleka
• Ukuhlanya
• Isifo sokwesaba
• Isifo sokucindezeleka ngemva kokucindezeleka (PTSD)
• Ukwesaba ukulala (Somniphobia)

Ingabe lokhu kuyathelelana?

Cha, ukungakwazi ukulala akusho ukuthi umuntu ulele. Awukwazi ukukuthola komunye umuntu, futhi awukwazi ukukuthola komunye umuntu.

Ungakubona kanjani ukungakwazi ukulala?

Udokotela angakwazi ukuxilonga ukungakwazi ukulala ngokukubuza imibuzo mayelana nezimpawu zakho, umlando wezempilo, kanye nemikhuba yakho yansuku zonke neyasebusuku. Kodwa-ke, ngezinye izikhathi kudingeka ukuhlolwa okwengeziwe ukuze kubonakale ukuthi zikhona yini ezinye izimo ezihlobene nokungakwazi ukulala.

• Ukuhlolwa Kokuphelelwa Yisikhathi Sokulala: Lokhu kungenziwa ngokuhlolwa okubizwa ngokuthi i-Polysomnogram, okwenziwa ebusuku esibhedlela, noma ngedivayisi engenziwa ekhaya.
• I-Electroencephalogram (EEG): Lokhu kuhlola ukusebenza kukagesi kobuchopho bakho. Udokotela wezinzwa angabheka ukusebenza kobuchopho bakho ukuze abone ukuthi kukhona yini ukuphazamiseka okungase kuphazamise ukulala kwakho.
• I-Actigraphy: Lena idivayisi egqokwayo efana newashi. Iqapha amaphethini akho okulala futhi ibone ukuthi umjikelezo wakho wokulala uhlukile yini kumuntu ojwayelekile. Lokhu kubalulekile ekuxilongeni izimo ezifana nokuphazamiseka kwesigqi se-circadian.
• Ukuhlolwa Kokulala Okune-Multiple Latency (MSLT): Lokhu kuhlola ukuthi umuntu ulele yini emini. Ngokuvamile kwenziwa ukuze kutholakale izimo ezifana ne-narcolepsy.
• Ukuhlolwa Kokugcina Ukuvuka (MWT): Lokhu kuhlola ukuthi umuntu angahlala ephapheme noma ngabe uyakwazi ukulala kalula. Kwenziwa njengengxenye yokuhlola ngokuphepha izimo ezifana ne-sleep apnea, njengakubashayeli.

Uma udokotela enokungabaza, anga-oda ezinye izivivinyo. Udokotela wakho ungumuntu ongcono kakhulu ukuchaza ukuthi yiziphi izivivinyo ezifanele wena nokuthi kungani zenziwa.

Kungelashwa kanjani lokhu? Ingabe kungelapheka?

Ngenxa yokuthi kunezimbangela eziningi zokungalali kahle, ayikho ikhambi elilodwa. Kuye ngembangela, ngokuvamile kuyisimo esingelapheka. Kodwa-ke, ukwelashwa kokungalali kahle kungahluka. Ezinye izindlela zokwelapha zigxila ekushintsheni indlela umuntu alala ngayo (noma alungiselela ngayo ukulala). Ezinye izindlela zokwelapha zigxile ekwelapheni noma yini ephazamisa ubuthongo.

Ezinye izindlela zokwelapha ezivamile zokulahlekelwa ubuthongo kanye nezimo ezihlobene nazo zifaka:

• Izinguquko zokuziphatha: Abantu abaningi bangavimbela ukulahlekelwa ubuthongo ngokwenza izinguquko ezincane emikhubeni yabo yokulala kanye nemikhuba yabo yokulala.
• Imithi:Imithi ehlukahlukene ingakusiza ukuthi ulale futhi uhlale ulele. Eminye imithi ingashintsha nendlela olala ngayo. Eminye imithi inganciphisa namaphupho amabi kanye nezinye izinkinga zokulala. Kodwa-ke, imithi eminingi yokulala ingaba umkhuba, ngakho odokotela bayinikeza ngokuqapha okukhulu.
• Izinsiza zokuphefumula: I-sleep apnea, isimo esibangela izinkinga zokuphefumula ngesikhathi ulele, singelashwa ngezindlela ezahlukene. Lokhu kufaka phakathi imicamelo ehlukahlukene kanye nezisekeli, izivikelo zomlomo ezilungisa indawo yomhlathi, ukuhlinzwa okwandisa indlela yokuphefumula, kanye nemishini yokucindezela komoya (PAP) egcina indlela yokuphefumula ivulekile ngenkathi ulele.

Izinkinga nemiphumela emibi yokwelashwa ingahluka. Kuye ngokwelashwa, imbangela eyisisekelo yokungalali kahle kwakho, kanye nezinye izici. Udokotela wakho angakweluleka kangcono ngezinkinga ezingaba khona noma imiphumela emibi ethile ngesimo sakho.

Ngingazinakekela kanjani futhi ngiphathe kanjani izimpawu zami?

Ukungalali kahle kuyinkinga evamile. Esikhathini esiningi, umuntu angakwazi ukuyilawula eyedwa. Kodwa-ke, uma uzama ukuyilawula eyedwa futhi izimpawu zakho ziqhubeka, kufanele ukhulume nodokotela. Kubaluleke kakhulu ukufuna iseluleko sezokwelapha uma unezimpawu ze-"Sleep Apnea" (okungukuthi, uma uyeka ukuphefumula ngesikhathi sokulala). Lesi simo singaholela ezinkingeni ezinkulu, ngisho nezisongela impilo uma singelashwa.

Izinto ezinhle kakhulu ongayenza ukuze welaphe futhi uvimbele ukulahlekelwa ubuthongo yilezi:

• Gcina isimiso esithile: Ukugcina imikhuba yakho yokulala ingaguquguquki kwenza umehluko omkhulu endleleni olala kahle ngayo.
• Setha isikhathi sokulala: Setha isikhathi sokulala esikuvumela ukuthi uthole isikhathi sokulala esifanele iminyaka yakho.
• Nciphisa ukuchayeka ekukhanyeni okukhanyayo kanye namadivayisi kagesi: Ukukhanya okuvela kula madivayisi eduze nesikhathi sokulala kungaphazamisa umjikelezo wemvelo wokulala nokuvuka komzimba wakho. Yeka ukusebenzisa ifoni yakho, ithebhulethi, noma i-TV okungenani ihora ngaphambi kokulala.
• Gwema ukuphuza utshwala nokudla ukudla okunzima ngaphambi kokulala: Uma uzizwa ulambile ngaphambi kokulala, ukudla okulula kungcono kakhulu.
• Umsebenzi womzimba ungasiza: Ngisho nento elula njengokuhamba, ukuhlala umatasa kungasiza izinga lokulala kwakho.
• Ungathembeli kumaphilisi okulala: Ngisho namaphilisi okulala athengiswa ngaphandle kwemithi kadokotela kanye neminye imithi ingaba nomthelela omubi ekulaleni kwakho isikhathi eside. Uma udinga ukuthatha noma yimiphi imithi ehlobene nokulala njalo, qiniseka ukuthi inqunywe udokotela wakho futhi ithathwa njengoba kuyalelwe.

Ngizozizwa ngingcono ngokushesha kangakanani ngemva kokwelashwa?

Isikhathi esithathwayo ukuze umuntu alulame ekusweleni ubuthongo sincike ezintweni eziningana. Kuncike futhi ekutheni kukhulu kangakanani nokuthi sekuphele isikhathi esingakanani. Iningi labantu lingalulama ngemva kwezinsuku ezimbalwa - noma ngisho nobusuku obubodwa nje - bokulala kahle nokwanele. Kodwa-ke, abanye abantu badinga izinsuku eziningana zokulala kahle ukuze balulame ekusweleni ubuthongo isikhathi eside.

Ngingayinciphisa kanjani ingozi yokungalali kahle? Ingabe ingavinjelwa ngokuphelele?

Unganciphisa ingozi yakho yokungalali kahle. Kodwa-ke, akunakwenzeka ukuyivimbela ngokuphelele. Kunezizathu eziningi zokuthi kungani kwenzeka, eziningi zazo ezivamile futhi ezilindelekile esikhathini esithile empilweni. Ngakho-ke wonke umuntu uhlangabezana nezinga elithile lokungalali kahle ngesikhathi esithile.

Ukuze kuncishiswe ingozi yokungalali kahle, ukulandela inhlanzeko yokulala okukhulunywe ngayo ngenhla nokuqinisekisa ukuthi unesikhathi esanele sokulala ngokwanele kungenza umehluko omkhulu. Kodwa-ke, okunye ukungalali kahle akunakuvinjelwa ngezizathu ezithile, ikakhulukazi uma kungenxa yesimo sempilo.

Esimweni esinjalo, into engcono kakhulu ongayenza ukubonana nodokotela ngokushesha. Ukuthola ukuxilongwa kusenesikhathi nokuqala ukwelashwa uma kudingeka kunganciphisa imiphumela yale nkinga futhi kuyivimbele ekubangeleni izinkinga ezinkulu kakhulu.

Yini engingayilindela uma nginalesi simo?

Uma unenkinga yokungalali kahle, into enkulu ozoyizwa ukukhathala. Uma ulahlekelwa ubuthongo obuningi, uzizwa ukhathele kakhulu, futhi izimpawu ziba zimbi kakhulu. Ekugcineni, abantu abanenkinga yokungalali kahle bazoba nobunzima bokuhlala bephapheme emini, ngisho nalapho besebenza.

Uma nje ukungakwazi ukulala kuqhubeka, abantu abanale nkinga babhekana nezimpawu eziphazamisa ukusebenza kwansuku zonke. Kukhona nobufakazi bokuthi ukungakwazi ukulala isikhathi eside noma okukhulu kungalimaza ubuchopho . Ucwaningo luyaqhubeka nokunquma ukuthi ukungakwazi ukulala kungaguqulwa ngempela, noma ukuthi imiphumela ihlala njalo. Imininingwane yamanje iphakamisa ukuthi lokhu kungaguqulwa ngokulala ngokwanele.

Kuvamile futhi ukuthi abantu abanenkinga yokungalali bangayinaki imiphumela yayo. Ucwaningo lubonisa ukuthi abantu abanenkinga yokungalali bavame ukungazi ukuthi inkinga ithinta kangakanani ubuchopho babo, umzimba kanye namakhono abo.

Kuthatha isikhathi esingakanani ukungalali kahle?

Ukungalali kahle kuhlala isikhathi eside uma umuntu engalali ngokwanele. Lokhu kungaba ubusuku obubodwa nje, noma kungahlala amasonto, izinyanga, noma ngisho neminyaka. Uma umuntu engalali kahle, angalulama ngokulala ngokwanele, okusezingeni eliphezulu. Kodwa-ke, uma ukungalali kahle kukhulu noma sekuqhubeke isikhathi eside, kungathatha izinsuku ezimbalwa - mhlawumbe isonto - ukuba umuntu alulame.

Iyini ikusasa lalesi simo?

Umbono wokungalali kahle ungahluka, ikakhulukazi kuye ngokuthi kungani kwenzeka, ukuthi kukhulu kangakanani, nokuthi kuthatha isikhathi esingakanani. Kuye futhi kuncike empilweni yakho iyonke kanye nezinye izimo zezokwelapha onazo. Nakuba ukungalali kahle kungeyona ingozi ngqo, uma ukhathele kakhulu, kungakubeka engozini yemisebenzi edinga ukunakwa kwakho okugcwele, njengokushayela.

Ngenhlanhla, ukungakwazi ukulala ngokuvamile kuyisimo esingelapheka. Kodwa-ke, uma uzizwa sengathi kuyenzeka kuwe, kubalulekile ukukhuluma nodokotela wakho ngakho. Nakuba kulula ukukuchaza ngokuthi "akuyona into enkulu," ukungakwazi ukulala kungaba yinkomba ebalulekile esiza odokotela ukuxilonga nokwelapha isifo. Kungaphinde kubambezele ukululama kwezinye izifo, kuzenze zibe zimbi kakhulu, ngakho-ke kubalulekile ukukhuluma nodokotela wakho ngakho.

Ngizinakekela kanjani?

Uma unenkinga yokungalali kahle, kubalulekile ukusebenza ekuthuthukiseni ubuthongo bakho. Lokhu kuhlanganisa ukulala ngokwanele ngesikhathi nokuqinisekisa ukuthi uthola ubuthongo obuhle. Amathiphu okuhlanzeka okuhle okukhulunywa ngawo ngenhla angasiza. Udokotela wakho angakusiza futhi akuqondise.

Kufanele ngimbone nini udokotela?

Uma unezimpawu zokuphelelwa umoya kanye nokungalali kahle, kufanele ubonane nodokotela. Futhi, uma ukungalali kahle kwakho kungathuthuki ngisho nangemva kokuthuthukisa imikhuba yakho yokulala nokuziphatha, kufanele ubonane nodokotela.

Ukungalali kahle akusona ukuphela kwesizathu esenza ukuthi udinge ukuya ekamelweni lezimo eziphuthumayo. Kodwa-ke, kungandisa ingozi yakho yokuthola izimo ezibucayi njengokuhlaselwa yinhliziyo kanye nohlangothi, okudinga ukunakekelwa kwezokwelapha ngokushesha.

Okokugcina, into ebaluleke kakhulu okufanele uyikhumbule (Umyalezo Wokuya Ekhaya)

Ukungalali kahle kungabonakala kuyinto encane, kodwa kungaba nomthelela omubi kakhulu ekusebenzeni kwakho kwansuku zonke kanye nekhwalithi yempilo. Kungaphinde kube nomthelela kwezinye izimo eziningi zempilo, ezinye zazo ezingaba yingozi ngokuhamba kwesikhathi.

Uma unenkinga yokungalali kahle, ungakushayi indiva. Kunezinto eziningi ongazenza ukuze uthuthukise ubuthongo bakho. Uma lokho kungasebenzi, kufanele ubonane nodokotela. Banganquma ukuthi unenkinga yokungalali kahle yini, ukuthi inkinga inkulu kangakanani, ukuthi kungani yenzeka, futhi batuse ukwelashwa. Ngokuthola isifo nokwelashwa kusenesikhathi, ungalala ngokwanele. Nakekela ubuthongo bakho, ngoba ubuthongo obuhle bubalulekile empilweni enempilo!

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