Izimbangela Zokujuluka Ebusuku (Ngaphandle kokunqamuka kokuya esikhathini)

-Delile

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Iningi lethu lihlobanisa ukujuluka ebusuku nokunqamuka kokuya esikhathini, kodwa njengoba kuvela, akusona ukuphela kwesizathu sokuthi kungani ungase ujuluke lapho ulele, kusho uJennifer Caudle, udokotela womndeni oqinisekiswe ibhodi kanye nomsizi kaprofesa eRowan University School of Osteopathic Medicine. "Lokhu yinto iziguli eziningi ezizongibuza yona-ukuzibuza nje ukuthi ngabe kujwayelekile yini. Futhi into yokuqala engingayisho kowesifazane osemncane, ngaphandle kwalokho onempilo, ukuthi kunethuba elihle lokuthi imbangela yezemvelo." Ngamanye amazwi, ugcina igumbi lakho lifudumele kakhulu, noma uzifakela i-quilt enzima kakhulu. (Futhi-ke kunezizathu eziyi-9 Izithukuthuku Zakho Zokujuluka.)

Kepha uma usuvele uzame ukuqhekeza iwindi, uqhumisa i-A / C, futhi nokulahla umduduzi kungasizi ngalutho, kungahle kube nokunye okuqhubekayo.

Imithi iyimbangela enkulu yomjuluko wasebusuku, kusho uCaudle. Ama-anti-depressants, ezinye izinhlobo zokulawulwa kokubeletha noma i-hormone therapy, kanye nemithi eyehlisa i-cholesterol, ngokwesibonelo, ingahle iqale ukujuluka ebusuku. Uma unanoma yisiphi isidakamizwa sansuku zonke, uncoma ukuthi ubuze udokotela wakho ukuthi kungaba yini isizathu sokuthi ujuluke ngenkathi ulele. (Zama lezi zindlela ezingu-15 zokuqinisekisa umjikelezo wakho wobuhle.)

Le nkinga ingaba futhi uphawu lwezinkinga ezibucayi kakhulu zezempilo, njenge-thyroid engasebenzi noma engasebenzi kakhulu noma, ngokusho kocwaningo lwamuva kumagazini BMJ Vula, i-apnea yokulala. Uma uvuka ujuluka ubila njalo ebusuku ngaphandle kokwehluleka, noma uma ubona ezinye izindaba zezempilo-ezinjengokuthi uma uqala ukuncipha noma ukuthola isisindo ngaphandle kwesizathu, uguliswa umkhuhlane, noma nje uhlangabezana nokuzizwa okungaqondakali udokotela.

Kepha uma ungowesifazane onempilo ngenye indlela, ojabulayo (onesiqiniseko sokuthi akaqali ukuya esikhathini-izimpawu zingaqala ukuvela maphakathi neminyaka engamashumi amathathu, ngaphambi kokuba izikhathi zakho zijwayeleke!), Maningi amathuba okuthi uzicwilisa nakuwe ngokuqinile.

Uma ungakwazi ukwehlisa i-thermostat yakho phansi ngamanothi ambalwa, noma uma ungumlutha wokuzwa isisindo somduduzi kuwe lapho ulele (unecala!), Cabanga ngokutshala imali kumcamelo wejel opholile njengomcamelo we-Dreamfinity Memory Foam ( $ 51; amazon.com). Futhi kuhlakaniphile: ukufihla ama-PJ amasha eduze kombhede wakho ukuze wenze ukushintsha kube lula uma uvuka ucwile phakathi nobusuku. Okungcono kakhulu, gqoka okuthile okwenziwe ngezinto zokujuluka izithukuthuku, njengeLusome PJs (kusuka ku- $ 48; lusome.com) -indwangu eyomile yeLon ibamba umjuluko kodwa yome cishe khona manjalo, ngakho-ke ngeke uvuke uzizwa sengathi ugqoke i-wetsuit. Noma amasethi eRaven & Crow, enziwe ngezinto eziphefumulayo ezingamaphesenti angama-70 uqalo namaphesenti angama-30 ukotini, awenza womabili amazinga okushisa alawuleke futhi aqhubeke.

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