Ingabe uvame ukuzithola ulele uphapheme ebusuku, ungakwazi ukuhamba? Ngisho noma ufuna ukulala, uzithola ubheke ophahleni amahora amaningi? Awuwedwa neze—lokhu kuyinselele evamile kakhulu entsheni eningi. Kodwa-ke, ukuntuleka kokulala kungaphezu nje kokuphazamiseka. Uma ungaphumuli ngokwanele, kuthinta ukusebenza kwakho esikoleni, ezemidlalo, kanye nogqozi oluphelele. Okubi nakakhulu, kungakushiya uzizwa unemizwa eguquguqukayo, ukhathazekile, noma ucindezelekile. Ubuwazi ukuthi intsha engakwazi ukulala nayo isengozini enkulu kakhulu yezingozi, okuhlanganisa nokushayela? Ake sixoxe ngokuthi kungani lokhu kwenzeka nokuthi yini ongayenza ukuze uthole ukuphumula okungcono.
Kungani kunzima kangaka ngentsha ukulala?
Kalula nje, lezi zinselele zokulala zivame ukuhlotshaniswa nezinguquko zemvelo umzimba wakho odlula kuzo .
Njengomuntu osemusha, ngokuvamile udinga amahora angu-8 kuya kwangu-10 okulala njalo ebusuku. Uma kufanele uvuke ngo-6:00 ekuseni uye esikoleni, kufanele ube ulele ngo-10:00 ebusuku. Kodwa-ke, kwentsha eningi, ukulala ngaleso sikhathi kuzwakala kungenakwenzeka. Isizathu esiyinhloko ukuthi i-chemistry yobuchopho bakho iyashintsha.
Iwashi lokulala langaphakathi lomzimba wakho liyashintsha ngokwemvelo kamuva phakathi neminyaka yobusha. Ubuchopho bakho bukhiqiza 'i-melatonin' encane ( i-Melatonin )—i-hormone etshela umzimba wakho ukuthi sekuyisikhathi sokuphumula—kuze kube sebusuku kakhulu uma kuqhathaniswa nezingane noma abantu abadala. Ngenxa yokuthi le hormone iqala ukusebenza kamuva, uzizwa uphapheme kakhulu kusihlwa futhi ukuthola kunzima ukulala kusenesikhathi.
Ngezinye izikhathi, lokhu kubambezeleka komjikelezo wokulala nokuvuka kubaluleke kakhulu kangangokuthi kuphazamisa impilo yakho yansuku zonke. Lokhu sikubiza ngokuthi (i-Delayed Sleep Phase Syndrome) , okuvame ukubizwa ngokuthi 'i-night owl syndrome.'
Lokhu akusona sodwa isizathu. Ukukhanya okukhanyayo , ikakhulukazi ukukhanya okuluhlaza okwesibhakabhaka (ukukhanya okuluhlaza okwesibhakabhaka) okukhishwa amafoni, amaphilisi, namakhompyutha, kunciphisa i-melatonin nakakhulu. Uma usebenzisa ifoni yakho ngaphambi kokulala, utshela ubuchopho bakho ukuthi, "Akukabi sebusuku - hlala uqaphile!"
Kuyini (Ukungalali)?
Inkinga evamile yi- (Insomnia) , okubhekisela enkingeni yokulala noma yokulala ubusuku bonke. Lokhu kungabangelwa yizinto eziningi, njenge:
- Ukungakhululeki ngokomzimba (isib. umkhuhlane , ikhala elicijile, ikhanda elibuhlungu, noma ezinye izinhlungu zomzimba).
- Indawo yokulala engakhululekile (isib. igumbi elishisa kakhulu, elibandayo kakhulu, elikhanya kakhulu, noma elinomsindo kakhulu).
- Ukucindezeleka noma ukukhathazeka (ukukhathazeka ngesikole, abangane, noma izinkinga zomndeni).
- Izimo zempilo yengqondo , njengokucindezeleka ( Ukucindezeleka) noma i-Post-Traumatic Stress Disorder (PTSD) .
- Izimo ezithile zezokwelapha.
- Imiphumela emibi yemithi.
- Imikhuba yokungalali kahle (isib., ukuchitha isikhathi efonini yakho ebusuku kakhulu noma ukulala kakhulu emini).
Ukungalali kahle ngezikhathi ezithile kuyinto evamile. Kodwa-ke, uma ubulokhu unenkinga yokulala ubusuku obuningana ngesonto izinyanga eziningi, sekuyisikhathi sokubonana nodokotela.
Yiziphi ezinye izinkinga zokulala ezingase zibhekane nentsha?
Ngale kwalokho (Ukungalali), kunezinye izinkinga zokulala okufanele uziqaphele.
(Isifo Sokunyakaza Kwezitho Nezitho Esihlala Isikhathi Eside) kanye (Isifo Semilenze Engaphumli)
Abanye abantu abasha babhekana nokuqhaqhazela noma ukukhahlela imilenze nezingalo zabo ngokungazikhetheli ngesikhathi belele, okwaziwa ngokuthi (i-Periodic Limb Movement Disorder)Abanye bangase babe nesifiso esingenakuphikiswa sokunyakaza imilenze yabo, ngokuvamile ehambisana nokuzwa ukuqaqamba, ukukhasa, noma ukushisa, okwaziwa ngokuthi (i- Restless Legs Syndrome ) . Zombili lezi zimo zivimbela ubuthongo obujulile, obuvuselelayo, okuholela ekukhathaleni emini, ukucasuka, kanye nobunzima bokugxilisa ingqondo.
(I-Obstructive Sleep Apnea)
Ubuwazi ukuthi abanye abantu bayayeka ukuphefumula okwesikhashana ngenkathi belele? Lokhu kubizwa ngokuthi (i-Obstructive Sleep Apnea) . Izimpawu zifaka phakathi ukuhogela kakhulu, ukuphefumula kanzima, ukujikijela nokujika, kanye nokujuluka ebusuku. Ngenxa yokulala okungaphelele, laba bantu bavame ukuzizwa bekhathele emini futhi bangase balale nasekilasini. Lokhu kuvame ukubangelwa ukuvinjelwa kwendlela yokuphefumula, njenge-tonsils ekhuphukile noma i-adenoids, noma kuvame kakhulu kulabo abakhuluphele ngokweqile. Uma kungelashwa, kungaholela ezinkingeni zemfundo, ezinkingeni zokuziphatha, ngisho nasezinkingeni zempilo yenhliziyo .
(Ama-nightmare)
Intsha eningi iba namaphupho amabi ngezikhathi ezithile. Uma evame ukuba khona, avame ukuhlotshaniswa nokucindezeleka noma ukukhathazeka . Ezinye izinto ezibangela lokhu zifaka phakathi ukugula, imithi ethile, ukusebenzisa izidakamizwa, noma ukungalali kahle.
(Ukuhamba ngezinyawo ulele)
Nakuba kuvame ukuhlotshaniswa nobuntwana, abanye abantu abasha kanye nabantu abadala babhekana nokuhambahamba ubuthongo. Ngokuvamile kubangelwa ukukhathala, ukugula (umkhuhlane), ukucindezeleka, noma ukungalali kahle.
Ukuhamba ulele ngokwakho akuyona inkinga enkulu yezokwelapha. Uma uthola umuntu ehamba ulele, ungamvusi ngokuzumayo , ngoba kungase kumenze esabe noma adideke. Mqondise ngobumnene abuyele embhedeni.
(Isifo Sokuqwashisa Ngengqondo)
Lesi yisimo esingavamile esivame ukuqala ebuntwaneni noma ebusheni. Abantu abane- (Narcolepsy) babhekana nokulala ngokweqile emini futhi bangase balale ngokuzumayo ngaphandle kwesixwayiso. Bangase futhi babe nobuthakathaka bemisipha noma imibono ecacile efana neyamaphupho ngenkathi belala noma bevuka. Ngoba kungaba yingozi—ikakhulukazi ngenkathi beshayela—kubalulekile ukufuna ukuhlolwa kwezokwelapha uma usola lesi simo.
Ungalala kanjani kangcono?
Uma ungalali kahle, ungesabi. Ungathuthukisa inhlanzeko yakho yokulala. Isinyathelo esibaluleke kakhulu ukunamathela ohlelweni lokulala oluqhubekayo kanye nokuvuka nsuku zonke . Uma usuwazi ukuthi yisiphi isikhathi osidingayo ukuze uvuke, bala amahora angu-8 emuva ukuze usethe isikhathi sakho sokulala—futhi uzame ukukugcina lokhu nangezimpelasonto. Kuthatha isikhathi, kodwa qhubeka nokuzijwayeza.
Nazi ezinye izindlela zokuphumula kangcono ebusuku:
- Gcina igumbi lakho lokulala limnyama, lipholile, futhi lithule.
- Gwema ukugcina i-TV noma ama-consoles emidlalo ekamelweni lakho.
- Cima zonke izikrini—amafoni, amakhompyutha, namathebulethi—okungenani ihora elilodwa ngaphambi kokulala. Okungcono kakhulu, gcina ifoni yakho ingaphandle kwegumbi noma uyishaje kude nombhede wakho.
- Dala isimiso sokuphumula ngaphambi kokulala. Zama ukugeza ngamanzi afudumele, ukufunda incwadi, ukulalela umculo ozolile, noma ukuzijwayeza ukuzindla .
- Gwema i-caffeine (ikhofi, itiye, i-soda, ushokoledi) kusihlwa.
- Vivinya umzimba njalo (kodwa gwema ukujima kanzima ngaphambi nje kokulala).
- Uma uzizwa ukhathele emini, nciphisa isikhathi sokulala sibe ngaphansi kwehora bese usithatha kusenesikhathi. Ukulala isikhathi eside ntambama kwenza kube nzima ukulala ebusuku.
Umlayezo Wokuya Nawe Ekhaya
Sithemba ukuthi lawa macebiso azokusiza ukuthi uthole ukuphumula okudingayo. Khumbula, ukulala kubalulekile emzimbeni wakho nengqondo yakho.
Uma uqhubeka nokuba nenkinga yokulala, uvuka njalo, uhogela kakhulu, noma uzizwa ukhathele naphezu kokulala, sicela ukhulume nodokotela wakho. Kungase kube nembangela eyisisekelo engelashwa ngempumelelo, okukuvumela ukuthi ubuyele esimisweni esinempilo.
Nakekela ubuthongo bakho—ukuphumula kahle ebusuku kubalulekile ukuze ube nempilo enhle!
Ukulala, Izinkinga Zokulala, Ukulala Kwentsha, Ukuqwasha, Ukuphelelwa Yisikhathi Kokulala, Ukuhlanzeka Kokulala, Amathiphu Okulala Kangcono
