Ingabe ngezinye izikhathi uzizwa sengathi uzizwa uphansi kakhulu, sengathi awufuni ukwenza lutho, nokuthi konke kuyadina? Mhlawumbe uvuka ekuseni uzizwa uphansi kakhulu, kodwa njengoba usuku luqhubeka, uqala ukuzizwa ungcono kancane. Lokhu yilokho esikubiza ngokuthi ukucindezeleka . Lokhu akuyona nje umuzwa wokudabuka, kodwa yisimo sezokwelapha esidinga ukwelashwa. Kunezindlela zokwelapha ezinhle zalokhu, ikakhulukazi imithi. Kodwa kuthatha amasonto ambalwa ukuthi leyo mithi iqale ukusebenza. Ngakho-ke, namuhla sizokhuluma ngendlela engavamile kancane, kodwa ethakazelisayo kakhulu yokuthola impumuzo esheshayo phakathi naleso sikhathi. Okusho ukuthi, ukuthola impumuzo ekucindezelekeni ngokungalali ubusuku obubodwa.
Impumuzo emangalisayo ebusukweni bokungalali
Le ndaba iqala eminyakeni engaphezu kwengu-30 eyedlule. Isazi sezinzwa saseSwitzerland okuthiwa u-Anna Wirz-Justice sanikeza ukwelashwa okungavamile kakhulu kugogo oneminyaka engu-80 ubudala ohlushwa ukucindezeleka okukhulu. Lokho kusho ukuthi watshelwa ukuthi angalali ubusuku obubodwa. Ngokusho kukadokotela, ugogo wayehleli endaweni eyodwa usuku lonke, ehlushwa yimicabango yokuzibulala. Wayengavamile ukukhuluma noma ukunyakaza.
Kodwa lokhu kuphathwa okungajwayelekile kwasebenza!
Ngakusasa ekuseni, ugogo wayeseqalile ukukhuluma nokuhamba njengomuntu ohlukile ngokuphelele. Watshela udokotela, "Cishe ngehora lesibili noma lesithathu ntambama, ngazizwa sengathi ifu elimnyama selisukile emahlombe ami."
Ngakho-ke, ingabe lokhu kuyindlela yokwelapha ukucindezeleka ngempela? Yilokho abacwaningi abakucabanga ekuqaleni. Eqinisweni, abukho ubufakazi bokuthi ukulala ubusuku bonke kunganciphisa okwesikhashana izimpawu zokucindezeleka. Ngokusho kocwaningo, cishe abantu abangu-60% abanokucindezeleka babhekana nokwehla okungu-30% kwezimpawu ngemva kokulala ubusuku bonke . Ikakhulukazi, abantu abazizwa becindezeleke kakhulu ekuseni kodwa kancane kancane bazizwa bengcono njengoba usuku luqhubeka babonakala bezuza kakhulu kule ndlela.
Kodwa kwakukhona inkinga enkulu lapha. Okusho ukuthi, ngemva kokulala kahle ebusuku ngakusasa, leyo mpumuzo isuke isiphelile ngokuphelele, futhi ukucindezeleka kubuyela esimweni sayo sokuqala . Futhi, ukuqhubeka nokungalali kahle kungaholela ezinkingeni zempilo zesikhathi eside njengomfutho wegazi ophakeme nesifo sikashukela. Ngakho-ke inselele elandelayo kubacwaningi kwakuwukuthola indlela yokunikeza impumuzo ekucindezelekeni ngokushintsha imijikelezo yokulala kanye nokuvuka (ukushintsha imijikelezo yokulala nokuvuka) ngaphandle kokuncisha isiguli ubuthongo ngokuphelele.
Ama-hormone ethu ahlobene kanjani nalokhu?
Manje abacwaningi bazama ukusebenzisa iwashi lezinto eziphilayo zomzimba wethu, noma i-circadian rhythms, ngale njongo. Kalula nje, sinewashi lemvelo ngaphakathi emizimbeni yethu. Lilawula izinto ezifana nokuthi silala nini, sivuka nini, nokuthi sizizwa silambile nini. Ngokwaleli washi, amazinga ahlukahlukene ama-hormone emizimbeni yethu ayashintshashintsha usuku lonke.
Cabanga nge-Thyroid Stimulating Hormone (TSH) . Le hormone isiza ekulawuleni i-metabolism yethu. Lokho kusho ukuthi ithinta namazinga ethu amandla. Ngokumangalisayo, phakathi kuka-25% no-35% weziguli ezinesifo sokucindezeleka kutholakale ukuthi zinamazinga aphansi e-TSH. Abacwaningi bathole ukuthi ukukhishwa kwe-TSH kuyehla uma silele, kodwa amazinga e-TSH ayanda uma sivukile ubusuku bonke kuze kube sekuseni kakhulu.
Besebenzisa lolu lwazi, iqembu labacwaningi eJalimane lenze ucwaningo oluyingqopha-mlando. Banikeze iqembu leziguli ezicindezelekile ezazithole impumuzo ngemva kobusuku obubodwa bokungalali ukwelashwa okwashintsha amaphethini azo okulala. Lokhu kwakubizwa ngokuthi "Isigaba Sokulala Esithuthukisiwe."
Nakuba lokhu kungase kubonakale kuyinkimbinkimbi kancane, kumane kuyindaba yokubuyisela kancane kancane isimiso sakho sokulala esimweni esijwayelekile. Lokhu akuyona into ongayenza wedwa, futhi ukubhekwa kwezokwelapha kubalulekile kulokhu.
Nakhu abakwenzile.
| Izinyathelo | Isinyathelo esithathiwe |
|---|---|
| Ubusuku bokuqala | Ukungalali kahle (ukukhululeka ngokuphelele). |
| Kusihlwa esilandelayo | Ukulala ngo-5 ntambama, ukuvuka ngo-12 phakathi kwamabili ngosuku olulandelayo (amahora angu-31 okuphumula). |
| Isonto lonke | Buyisela kancane kancane isimiso sakho sokulala sibe sesijwayelekile ngokushintsha isikhathi sakho sokulala sibe yihora elilodwa ngosuku (isib. 6pm kuya ku-2am, 7pm kuya ku-3am ngosuku olulandelayo, njll.). |
| Ekupheleni kwesonto | Ukuqala ukulala ngendlela evamile kusukela ngo-11pm kuya ku-6am. |
Lo mphumela uyamangalisa! Ama-75% eziguli ezithole lokhu kwelashwa azizange ziphinde zibuyele ekucindezelekeni.Okusho ukuthi, le ndlela ikwazile ukuguqula ukukhululeka kwesikhashana kokungalali kube okuhlala isikhathi eside.
Kulungile yini ukwenza lezi zinto wedwa ekhaya?
Kukhona iphuzu elibaluleke kakhulu okudingeka siliqonde sonke lapha. Ukulandela uhlelo lokwelashwa olushintsha amaphethini okulala kanje akulula. Futhi akuyona neze into engenziwa wedwa ekhaya .
Into ebaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokuzama noma yikuphi kwalokhu kwelashwa. Ukuzama lokhu wedwa ngaphandle kokuqashwa ngudokotela kungaba yingozi.
Ikakhulukazi uma ushayela imoto noma usebenzisa imishini, akufanele neze uzenze lezi zinto.
Ucwaningo luyaqhubeka nakwezinye izindlela ezingathuthukisa ukusebenza kahle kwalokhu kwelashwa.
- Ukwelashwa Kokukhanya Okukhanyayo: Kutholakale ukuthi ukuchayeka ekukhanyeni okukhanyayo ekuseni ngemva kokungalali ubusuku bonke kungandisa isikhathi sokukhululeka kwengqondo okutholakele.
- Ukuhlanganisa nemithi: Uma lokhu kwelashwa kokungalali kahle kuhlanganiswa nemithi yokucindezeleka, njengeProzac noma iLithium , amathuba okubuyela esimweni esijwayelekile ayancishiswa.
Njengoba imithi yokucindezeleka ithatha amasonto amaningana ukusebenza, lokhu kwelashwa kokungalali kungaba ithuluzi lesikhashana eliwusizo. Okusho ukuthi, ingasetshenziswa njengebhuloho elinika isiguli amandla engqondo nethemba kuze kube yilapho imithi iqala ukusebenza.
Kuyiqiniso ukuthi ukuphuza iphilisi njalo ekuseni kulula kakhulu kunokulala ubusuku bonke. Kodwa lokhu kwelashwa kunezinzuzo ezikhethekile. Kushibhile kakhulu futhi kunikeza imiphumela esheshayo kakhulu . Kumuntu ohlushwa ukucindezeleka okukhulu, ukwazi ukuthi angalulama ngolunye usuku kumnika ithemba elikhulu lokuphila futhi.
Umlayezo Wokuya Nawe Ekhaya
- Ubusuku obubodwa bokungalali kahle bunganikeza impumuzo esheshayo, kodwa yesikhashana, kwabanye abacindezelekile.
- Nokho, lokhu kukhululeka kuvame ukunyamalala ngemva kokulala futhi.
- Izindlela zesimanje ezifana nokushintsha amaphethini okulala (Sleep Phase Advance) zizama ukugcina lokhu kukhululeka isikhathi eside.
- Lokhu akuyona neze indlela yokwelapha okufanele yenziwe ekhaya wedwa . Kufanele nakanjani kwenziwe ngaphansi kokuqondisa kukadokotela wakho.
- Le ndlela ingaba usizo "njengebhuloho lesikhashana" elinika isiguli amandla engqondo nethemba kuze kube yilapho imithi evamile yokucindezeleka iqala ukusebenza.
- Khuluma nodokotela wakho njalo ukuze akunike iseluleko ngaphambi kokwenza noma yiziphi izinguquko ohlelweni lwakho lokwelashwa.
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