Ukushintsha imikhuba yakho yokulala

Izindlela zokulala zivame ukufundwa lapho zisengabantwana. Lapho siphinda la maphethini eminyakeni eminingi, aba imikhuba.

Ukuqwasha kunzima ukulala noma ukulala. Ezimweni eziningi, ungakhulula ukuqwasha ngokwenza izinguquko ezimbalwa zokuphila ezilula. Kepha, kungathatha isikhathi esithile uma ngabe ubunemikhuba efanayo yokulala iminyaka.

Abantu abanokuqwasha bavame ukukhathazeka ngokulala ngokwanele. Lapho bezama ukulala ngokwengeziwe, baqala ukukhungatheka nokucasuka, futhi kuba nzima nokulala.

• Ngenkathi kunconywa amahora ayisikhombisa kuya kwayisishiyagalombili ebusuku kubantu abaningi, izingane nentsha zidinga okuningi.
• Abantu abadala bavame ukwenza kahle ngokulala kancane ebusuku. Kepha bangahle badinge ukulala amahora angama-8 esikhathini samahora angama-24.

Khumbula, ikhwalithi yokulala nokuthi uzizwa uphumule kangakanani emuva kwalokho ibaluleke njengokulala okungakanani.

Ngaphambi kokulala:

• Bhala phansi zonke izinto ezikukhathazayo encwadini.Ngale ndlela, ungadlulisa ukukhathazeka kwakho ususe engqondweni yakho uye ephepheni, ushiye imicabango yakho ithule futhi ikulungele kangcono ukulala.

Emini:

• Sebenza ngokwengeziwe. Hamba noma uvivinye umzimba okungenani imizuzu engama-30 ezinsukwini eziningi.
• Ungalali emini noma kusihlwa.

Yeka noma unciphise ukubhema nokuphuza utshwala. Futhi nciphisa ukudla kwakho okune-caffeine.

Uma uthatha noma yimiphi imithi, amaphilisi okudla, amakhambi, noma izithasiselo, buza umhlinzeki wakho wezokunakekelwa kwempilo ngemiphumela abangaba nayo lapho ulele.

Thola izindlela zokulawula ukucindezeleka.

• Funda ngamasu wokuphumula, njengezithombe eziqondisiwe, ukulalela umculo, noma ukuzijwayeza i-yoga noma ukuzindla.
• Lalela umzimba wakho lapho ekutshela ukuthi wehlise ijubane noma uthathe ikhefu.

Umbhede wakho owokulala. Ungenzi izinto ezinjengokudla noma ukusebenza ngenkathi ulele.

Thuthukisa inqubo yokulala.

• Uma kungenzeka, vuka ngasikhathi sinye usuku ngalunye.
• Hlala uyolala ngasikhathi sinye nsuku zonke, kodwa hhayi ngaphezu kwamahora ayi-8 ngaphambi kokuthi ulindele ukuqala kosuku lwakho.
• Gwema iziphuzo ezine-caffeine noma utshwala kusihlwa.
• Gwema ukudla ukudla okunzima okungenani amahora ama-2 ngaphambi kokulala.

Thola imisebenzi eyehlisayo, ephumuzayo ongayenza ngaphambi kokulala.

• Funda noma ugeze ukuze ungahlali ezindabeni ezikhathazayo.
• Ungabuki i-TV noma usebenzise ikhompyutha eduze nesikhathi ofuna ukulala ngaso.
• Gwema izinto ezinyusa izinga lokushaya kwenhliziyo yakho ngamahora ama-2 ngaphambi kokulala.
• Qiniseka ukuthi indawo yakho yokulala ithule, imnyama, futhi isezingeni lokushisa olithandayo.

Uma ungakwazi ukulala kungakapheli imizuzu engama-30, sukuma uye kwelinye igumbi. Yenza umsebenzi othulile uze uzizwe uzele.

Khuluma nomhlinzeki wakho uma:

• Uzizwa udabukile noma ucindezelekile
• Ubuhlungu noma ukungakhululeki kukugcina uphapheme
• Uthatha noma imuphi umuthi ongakugcina uphapheme
• Ubulokhu uthatha imithi yokulala ngaphandle kokukhuluma nomhlinzeki wakho kuqala

Ukuqwasha - imikhuba yokulala; Inkinga yokulala - imikhuba yokulala; Izinkinga zokulala; Ukulala inhlanzeko

Iwebhusayithi yeAmerican Academy of Sleep Medicine. Ukuqwasha - ukubuka konke namaqiniso. sleepeducation.org/essentials-in-sleep/insomnia. Kubuyekezwe ngoMashi 4, 2015. Kufinyelelwe ngo-Ephreli 9, 2020.

I-Chokroverty S, i-Avidan AY. Ukulala nokuphazamiseka kwayo. Ku: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, ama-eds. I-Neurology kaBradley ekwenziweni kwemitholampilo. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2016: isahluko 102.

U-Edinger JD, uLegetgett MK, uCarney CE, uManber R. Ukwelashwa ngokwengqondo nokuziphatha kokuqwasha II: ukuqaliswa kanye nabantu abathile. Ku: Kryger M, Roth T, Dement WC, ama-eds. Izimiso Nokwenza Kwendlela Yokulala. Umhlaka 6. IPhiladelphia, PA: Elsevier; 2017: isahluko 86.

I-Vaughn BV, iBasner RC. Izinkinga zokulala. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 377.

• Ukulala Okunempilo
• Ukuqwasha
• Izinkinga Zokulala