Basha, ingabe nani ninezinkinga zokulala ebusuku? (Izinkinga Ezivamile Zokulala) Ake sixoxe ngalokhu!

Ingabe ngezinye izikhathi unenkinga enkulu yokungakwazi ukulala ebusuku? Ngisho noma ufuna ukulala kahle, kunezikhathi lapho ungakwazi ukulala khona uma uvala amehlo akho, akunjalo? Empeleni, lokhu kuyinto evamile kwabaningi kini bantu abasha. Kodwa-ke, lokhu kuntuleka kokulala akuyona into enhle. Ngoba, uma ungalali ngokwanele, kuthinta umsebenzi wesikole, ukudlala, nakho konke okunye. Akukhona lokho kuphela, ungazizwa ungajabule, uzizwa unemizwa eguquguqukayo, futhi ngezinye izikhathi uzizwe udangele futhi ukhathazekile. Futhi, bewazi ukuthi intsha eshayela ngaphandle kokulala ngokwanele inamathuba amaningi okungena ezingozini? Ngakho-ke, ake sixoxe kancane ngalokhu kulala nezinkinga ezihlobene nakho namuhla.

Kungani nina bantu abasha ninenkinga yokulala?

Kalula nje, lezi zinkinga zokulala zihlobene nezinguquko emzimbeni wakho njengoba ukhula.

Ngokuvamile, umuntu omusha onjengawe udinga amahora aphakathi kuka-8 no-10 okulala ngosuku. Manje cabanga ngakho, uma uvuka ngo-6 ekuseni uye esikoleni, kufanele ube usembhedeni okungenani ngo-10 ebusuku, akunjalo? Kodwa iqiniso liwukuthi, iningi lentsha alilali ngaleso sikhathi. Isizathu esiyinhloko salokho ukuthi indlela ubuchopho bakho obusebenza ngayo iyashintsha kancane eminyakeni yakho.

Ukuze kube sobala, iwashi lokulala langaphakathi lomzimba wakho liqala ukusebenza kamuva. Lokho kusho ukuthi ubuchopho bakho buqala ukukhiqiza i-hormone i- melatonin , ekusiza ulale, ebusuku, uma kuqhathaniswa nezingane ezincane kanye nabantu abadala. Le melatonin iyikhemikhali yemvelo elawula ubuthongo bethu futhi isisize silale. Ngakho-ke, kungenxa yokuthi ikhiqizwa sekwephuzile ukuthi ube nesikhathi esinzima sokulala ngokushesha.

Ngezinye izikhathi lokhu kubambezeleka komjikelezo wokulala nokuvuka kukhulu kakhulu kangangokuthi kuthinta kakhulu ukusebenza kwasemini. Uma lokhu kwenzeka, sikubiza ngokuthi "i-Delayed Sleep Phase Syndrome" noma, njengoba abanye bekubiza kanjalo, "i-night owl syndrome."

Lesi akusona ukuphela kwesizathu esenza ungakwazi ukulala. Esinye isibani esikhanyayo , ikakhulukazi isibani esiluhlaza okwesibhakabhaka esivela kumadivayisi kagesi afana namafoni, amaphilisi, namakhompyutha. Lesi sibani esiluhlaza okwesibhakabhaka siphinde sibambezele ukukhiqizwa kwe-hormone `(Melatonin)`. Bese kuba nzima nakakhulu ukulala. Cabanga, uma usebenzisa ifoni yakho ngaphambi kokulala, umyalezo uya engqondweni yakho uthi "akukabi sebusuku, hlala uphapheme."

Kuyini ukungakwazi ukulala?

Ukungalali kuyinkinga abantu abaningi abanayo - kusho ukungakwazi ukulala noma ukuvuka ngesikhathi sokulala. Lokhu kungenzeka ngezizathu ezahlukene. Isibonelo:

• Uma unesifo somzimba noma ukugula (cabanga, umkhuhlane)(Kungaba yikhala elicijile, ikhanda elibuhlungu, noma olunye ubuhlungu).
• Uma indawo yokulala ingalungile (igumbi lishisa kakhulu noma libanda kakhulu, ukukhanya okuningi, umsindo omkhulu, njll.).
• Uma uzizwa ucindezelekile noma ukhathazekile (ucabanga ngomsebenzi wesikole, izinkinga nabangani, izinkinga ekhaya, njll.).
• Izinkinga zempilo yengqondo , isibonelo, izimo ezinjengokucindezeleka noma isifo sokucindezeleka ngemva kwenhlekelele (PTSD) .
• Ezinye izifo zomzimba.
• Eminye imithi.
• Imikhuba yokungalali kahle (isibonelo, ukuhlala ocingweni ebusuku kakhulu, ukulala kakhulu emini).

Kuvamile ukuba nosuku olulodwa noma ezimbili zokungalali ngezikhathi ezithile. Kodwa-ke, uma unenkinga yokungalali izinsuku eziningana ngesonto, izinyanga eziningi ngesikhathi, kufanele nakanjani ukhulume nodokotela.

Yiziphi ezinye izinkinga zokulala eningaba nazo nina bantu abasha?

Ngaphandle kokungalali kahle, kunezinye izinkinga eziningana zokulala .

`(Isifo Sokunyakaza Kwezitho Nezitho Esihlala Isikhathi Eside)` kanye `(Isifo Semilenze Engaphumli)`

Abanye abantu abasha bavame ukudikiza nokuthuthumela imilenze nezingalo zabo lapho belele ebusuku. Lokhu sikubiza ngokuthi `(Periodic Limb Movement Disorder)` . Abanye, ikakhulukazi ebusuku, bazizwa sengathi bashukumisa imilenze yabo, futhi bazizwa benobuhlungu, bevutha, bengenamizwa, noma bedonsa kabi emilenzeni yabo. Lokhu kubizwa ngokuthi `( Restless Legs Syndrome )` . Zombili lezi zimo zibenza bangalali kahle ebusuku, futhi ubuthongo babo buyaphazamiseka. Ngakho-ke bakhathele kakhulu emini, bacasuke, futhi banenkinga yokugxilisa ingqondo. Abanye abantu abasha bangase babe nazo zombili lezi zimo ndawonye.

`(Ukuphelelwa Yisikhathi Kokulala Okungavinjelwe)`

Ubuwazi ukuthi abanye abantu bayayeka ukuphefumula isikhashana ngenkathi belele? Kubizwa ngokuthi `(Obstructive Sleep Apnea)` . Umuntu onjalo uhona kakhulu ebusuku, uphefumula kakhulu, aphenduke embhedeni, futhi ajuluke. Ngenxa yokuthi abalali ngokwanele, balala kakhulu emini, bangalala ekilasini, futhi bavame ukulala emini.

Lokhu kubangelwa yinto ethile evimba umgudu womoya (isibonelo, ama-tonsils akhuphukile noma ama-adenoid). Futhi, abantu abakhuluphele ngokweqile banamathuba amaningi okuthola lesi simo. Uma lokhu kungelashwa kahle, kungaholela ekufundeni, ekunakeni, ezinkingeni zokuziphatha, ngisho nesifo senhliziyo , ngakho-ke kubaluleke kakhulu ukunakekela lokhu.

Ama-Dreams Amabi

Intsha eningi ibhekana namaphupho amabi ngezikhathi ezithile, akunjalo? Lokhu kungenza kube nzima ukuvuka ebusuku bese ulala futhi. Izizathu eziyinhloko zalokhu ukwenzeka njalo ukucindezeleka noma ukukhathazeka.Ngaphezu kwalokho, ukugula, imithi ethile, ukusetshenziswa kwezidakamizwa noma utshwala, kanye nokungalali kahle nakho kungabangela amaphupho amabi.

Ukuhamba ngezinyawo ulele

Ukuhambahamba ubuthongo kuvame ukubonakala ezinganeni ezincane, kodwa abanye abantu abadala abasebasha kanye nabantu abadala nabo bayakwenza lokho. Ukuhambahamba ubuthongo kuvame ukwenzeka lapho umuntu egula, enomkhuhlane, engakwazi ukulala, noma ecindezelekile.

Ukuhambahamba ngokulala ngokuvamile akuyona inkinga enkulu. Abantu abahambahamba ngokulala babuyela embhedeni futhi abakukhumbuli. Ungazami ukuvusa umuntu ohambahamba ngokuzumayo , ngoba lokho kungamethusa. Mbuyisele embhedeni ngobumnene ngangokunokwenzeka.

I-Narcolepsy

Lesi yisimo esingavamile, kodwa izimpawu zivame ukuqala ebuntwaneni noma ebusheni. Abantu abane -narcolepsy bazizwa belele kakhulu emini. Bangase balale ngokuzumayo, ngaphandle kwesixwayiso. Ngezinye izikhathi bangase balahlekelwe ukulawula imisipha yabo, noma bangase babe namaphupho acacile nacacile lapho belala noma bevuka. Bangase bangakwazi ukulala kahle ebusuku, futhi bangase bavuke njalo. Uma belala ngokuzumayo ngenkathi benza okuthile, njengokushayela, i-narcolepsy ingaba yingozi.

Ngingalala kanjani kahle?

Uma ungakwazi ukulala kahle ebusuku, ungakhathazeki. Ungazama ukushintsha imikhuba yakho yokulala kancane. Into ebaluleke kakhulu ukuba nomkhuba wokulala nokuvuka ngesikhathi esifanayo nsuku zonke . Uma wazi ukuthi yisiphi isikhathi okudingeka uvuke ngaso ekuseni, bala okungenani amahora angu-8 kusukela ngaleso sikhathi bese usetha isikhathi sokulala. Zama ukusebenza ngalezi zikhathi ngangokunokwenzeka, kuhlanganise nangezimpelasonto. Ngisho noma ungakwazi ukukwenza ngokushesha, jwayela kancane kancane.

Nazi ezinye izinto ongazenza ukuze ulale kangcono:

• Gcina igumbi lakho lokulala limnyama, lipholile kancane, futhi lithule.
• Ungagcini i-TV noma uhlelo lwemidlalo yevidiyo ekamelweni.
• Yeka ukwenza umsebenzi wesikole cishe ihora ngaphambi kokulala bese uvala zonke izikrini, njengezingcingo, amakhompyutha, namathebulethi. Beka ifoni yakho ku-silent, futhi uma kungenzeka, yishiye ngaphandle kwegumbi ukuze ishaje.
• Yenza okuthile okuphumuzayo ngaphambi kokulala. Isibonelo, geza ngamanzi afudumele, funda incwadi, ulalele ingoma eduduzayo, noma uzindle .
• Gwema ukuphuza i-caffeine (ikhofi, itiye, iziphuzo ezithile, ushokoledi) ntambama nakusihlwa.
• Vivinya umzimba nsuku zonke (kodwa hhayi eduze nesikhathi sokulala).
• Uma uzizwa ukhathele kakhulu emini, thatha ubuthongo obufushane (ngaphansi kwehora) ekuqaleni kosuku. Uma ulala isikhathi eside kakhulu emini, kuzoba nzima kakhulu ukulala ebusuku.

Izinto ezibaluleke kakhulu okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ngakho-ke ngithemba ukuthi lokhu kuzokusiza ukuthi ulale kahle ebusuku. Khumbula, ukulala kubaluleke kakhulu emzimbeni nasengqondweni yethu.

Uma unenkinga yokulala njalo, uvuka njalo ebusuku, uhona cishe nsuku zonke, noma ngabe uzizwa sengathi ulale kahle ebusuku kodwa uzizwa ukhathele kakhulu emini, kufanele nakanjani ubone udokotela. Kungase kube nembangela eyisisekelo ongakwazi ukuyibona, futhi uma yelashwa kahle, ingaxazulula inkinga.

Nakekela ubuthongo bakho, ukulala kahle kubalulekile ukuze ube nempilo enhle!

Ukulala, izinkinga zokulala, ukulala kubantu abasha, ukungakwazi ukulala, i-sleep apnea, ukungakwazi ukulala, amathiphu okulala kahle