Ingabe Isifo Sikashukela Singathinta Uhlelo Lakho Lokulala?

-Delile

• Kungani isifo sikashukela sithinta amandla akho okulala?
• Ingabe kukhona ukuphazamiseka kokulala okuxhunywe kwisifo sikashukela?
• I-apnea yokulala
• I-restless leg syndrome (i-RLS)
• Ukuqwasha
• Ukuntuleka kokulala kungasithinta kanjani isifo sakho sikashukela
• Amathiphu wokuthuthukisa ikhwalithi yakho yokulala
• Gwema izinto zikagesi ngaphambi kokungena
• Umsele wotshwala ngaphambi kokulala
• Susa iziphazamiso
• Dala umsindo omhlophe
• Hlala ulawulwa ngamaphethini akho wokulala
• Hlala kude nezikhuthazi ebusuku
• Okubalulekile

Isifo sikashukela nokulala

Isifo sikashukela yisimo lapho umzimba ungakwazi khona ukukhiqiza i-insulin ngokufanele. Lokhu kubangela amazinga amaningi we-glucose egazini. Izinhlobo ezivame kakhulu uhlobo lwesifo sikashukela sohlobo 1 nohlobo 2. Uma unohlobo lwe-1, amanyikwe akho awakhiqizi i-insulin, ngakho-ke kufanele uyithathe nsuku zonke. Uma unohlobo 2, umzimba wakho ungenza enye ye-insulin yawo, kepha imvamisa akwanele. Lokhu kusho ukuthi umzimba wakho awukwazi ukusebenzisa i-insulini kahle.

Ngokuya ngokuthi ulawula kahle kangakanani ushukela wegazi lakho, ungahle ungazitholi izimpawu. Izimpawu zesikhashana esifushane zoshukela ophakeme wegazi zingafaka ukoma njalo noma indlala, kanye nokuchama njalo. Akuvamile ukuthi lezi zimpawu zibe nomthelela endleleni olala ngayo. Nakhu okushiwo ngucwaningo.

Kungani isifo sikashukela sithinta amandla akho okulala?

Kwesinye, abacwaningi bahlole izinhlangano eziphakathi kokuphazamiseka kokulala nesifo sikashukela. Ukuphazamiseka kokulala kufaka phakathi ubunzima bokulala noma ukulala, noma ukulala kakhulu. Ucwaningo luthole ubudlelwane obucacile phakathi kokuphazamiseka kokulala nesifo sikashukela. Abaphenyi bathi ukungalali kahle kuyingozi enkulu yesifo sikashukela, kwesinye isikhathi engalawulwa.

Ukuba nesifo sikashukela akusho ukuthi ukulala kwakho kuzothinteka. Kuyindaba yokuthi yiziphi izimpawu zesifo sikashukela obhekana nazo nokuthi uzilawula kanjani. Izimpawu ezithile kungenzeka zidale izingqinamba lapho uzama ukuphumula:

• Izinga likashukela egazini eliphakeme lingadala ukuchama kaningi. Uma ushukela wegazi lakho uphezulu ebusuku, ungagcina usukuma njalo usebenzise indlu yangasese.
• Lapho umzimba wakho une-glucose eyengeziwe, udonsa amanzi ezicutshini zakho. Lokhu kungakwenza uzizwe uphelelwe ngamanzi emzimbeni, kukwenze ukuthi uvukele izingilazi zamanzi ezijwayelekile.
• Izimpawu zeshukela eliphansi egazini, njengokuzamazama, isiyezi nokujuluka, zingathinta ukulala kwakho.

Ingabe kukhona ukuphazamiseka kokulala okuxhunywe kwisifo sikashukela?

Ukujikijela nokujika ubusuku bonke kuvamile kubantu abanesifo sikashukela. Yize lokhu kungaba ngumphumela wezimpawu ezivamile zesifo sikashukela, isimo sezempilo esihlukile singaba yimbangela. Izinkinga ezimbalwa zokulala nezinye izifo ezithinta ukulala zivame kakhulu kubantu abanesifo sikashukela.

I-apnea yokulala

Lesi yisifo sokulala esivame kakhulu kubantu abanesifo sikashukela. I-apnea yokulala yenzeka lapho ukuphefumula kwakho kumisa kaninginingi futhi kuqala ubusuku bonke. Kokunye ukuhlola okwenziwa ngo-2009, abacwaningi bathola ukuthi amaphesenti angama-86 ababambiqhaza babephethwe umoya wokulala ngaphezu kwesifo sikashukela. Kuleli qembu, amaphesenti angama-55 ayenaso kanzima ngokwanele ukuthi angadinga ukwelashwa.

I-apnea yokulala itholakala kakhulu kubantu abanesifo sikashukela sohlobo 2. Lokhu kungenxa yokuthi abantu abakuleli qembu bavame ukuthwala isisindo esiningi, esingaqinisa ukuhamba kwabo komoya.

Izimpawu ezijwayelekile zifaka phakathi ukuzizwa ukhathele emini nokuhogela ebusuku. Usengozini yokuphefumula ubuthongo uma isebenza emndenini noma ukhuluphele. Ukufinyelela isisindo esinempilo sohlobo lomzimba wakho kungasiza ekunciphiseni izimpawu zakho. Futhi ungagqoka isifihla-buso esikhethekile ngesikhathi sokulala ukuze wandise ingcindezi yomoya emphinjeni wakho futhi ikuvumele uphefumule kalula.

I-restless leg syndrome (i-RLS)

I-RLS ibonakala ngesifiso esiqhubekayo sokuhambisa imilenze yakho. Kuvame kakhulu emahoreni kusihlwa, okungenza kube nzima ukuwa noma ukulala. I-RLS kungenzeka ngenxa yokuntuleka kwensimbi. Izici ezinobungozi ze-RLS zifaka amazinga aphezulu eglucose egazini, izinkinga zezinso, nokuphazamiseka kwegilo.

Uma ucabanga ukuthi une-RLS, yenza i-aphoyintimenti nodokotela wakho ukuze ubuyekeze izimpawu zakho. Lokhu kubaluleke kakhulu uma unomlando we-anemia. Ugwayi nawo ungadala iRLS. Uma ubhema, joyina uhlelo lokuyeka ukubhema ukuze usebenze ngokuyeka.

Ukuqwasha

Ukuqwasha kubonakala ngezinkinga eziphindaphindekayo zokuwa nokulala. Usengozini enkulu yokuqwasha uma unamazinga aphezulu okuxineka kanye namazinga aphezulu eshukela.

Ukuthatha insiza yokulala ungathengisi ngeke kuxazulule ukuqwasha. Bheka ukuthi kungani ungakwazi ukulala, njengokusebenza emsebenzini onengcindezi enkulu noma ukuhlangabezana nezinkinga zomndeni eziyinselele. Ukufuna ukwelashwa nochwepheshe wezokwelapha kungakusiza unqume ukuthi yini ebanga inkinga.

Ukuntuleka kokulala kungasithinta kanjani isifo sakho sikashukela

Ochwepheshe bahlobanisa ukungalali nokulinganiswa kwehomoni okushintshile okungathinta ukudla nokudla. Uma unesifo sikashukela, ubhekana nombuthano oyinselele. Kuvamile ukukhokhela ukungabi khona kokulala ngokudla ukudla okweqile ukuzama ukuthola amandla ngama-calories. Lokhu kungadala ukuthi amazinga kashukela egazi akho akhuphuke futhi kwenze kube nzima ukufeza inani elifanele lokulala. Ngemuva kwalokho, ungazithola ukulesi simo esifanayo sokungalali.

Ukuntuleka kokulala kukhulisa nengozi yokukhuluphala ngokweqile. Ukukhuluphala kungakhuphula ingozi yokuba nesifo sikashukela sohlobo lwesibili.

Amathiphu wokuthuthukisa ikhwalithi yakho yokulala

Landela lawa macebiso ukuze uthole ukuphumula okungcono ebusuku:

Gwema izinto zikagesi ngaphambi kokungena

Gwema ukusebenzisa omakhalekhukhwini kanye ne-e-readers ebusuku ngoba ukukhanya kungakuvusa. Shintshela ezincwadini ezindala ukuze ufunde ngaphambi kokuba ulale ukuze uthule ingqondo yakho futhi unciphise ubunzima emehlweni akho.

Umsele wotshwala ngaphambi kokulala

Noma uzizwa ingilazi yewayini ithoba umzimba wakho futhi ikwenze ulale, cishe ngeke uhlale ubuthongo amahora ayisishiyagalombili agcwele ngemuva kokuphuza ngesikhathi sokulala.

Susa iziphazamiso

Uma uthola imiyalezo ubusuku nemini, cisha ifoni yakho. Cabanga ukuthenga iwashi le-alamu esikhundleni sokusebenzisa i-alamu yeselula yakho. Lokhu kungakunika amandla okucisha ifoni yakho ngoba ngeke uyidinge nganoma yisiphi isizathu ubusuku bonke.

Dala umsindo omhlophe

Yize kungabonakala kuyindlela emnandi yokuvuka, ukuzwa umsindo wezinyoni zikhala ekuseni kakhulu kungaphazamisa izindlela zakho zokulala. Imisindo yabaqoqi bakadoti, abashanela imigwaqo, nabantu abaya emisebenzini yasekuseni nakho kungaphazamisa ukulala kwakho. Uma ulala kancane, sebenzisa izinto ezifana nophahla, ideski, noma isiphephetha-moya esiphakathi ukusiza ukususa le misindo ephazamisayo.

Hlala ulawulwa ngamaphethini akho wokulala

Lala ngasikhathi sinye njalo ebusuku, bese uvuka ngasikhathi sinye njalo ekuseni, kufaka nezimpelasonto. Umzimba wakho ngokwemvelo uzoqala ukukhathala futhi uvuke ngokuzenzekelayo.

Hlala kude nezikhuthazi ebusuku

Gwema ukuphuza iziphuzo ezine-caffeine, ukuzivocavoca umzimba, nokwenza umsebenzi olula endlini ebusuku. Okuwukuphela kohlobo lokuzivocavoca kusihlwa okufanele ulucabangele yiseshini ye-yoga ehamba kancane engalungiselela umzimba wakho ukulala. Ngaphandle kwalokho, uzosheshisa ukuhamba kwegazi lakho, futhi kuzothatha isikhashana ukuthi umzimba wakho wehlise umoya.

Okubalulekile

Bheka udokotela wakho uma unezinkinga zokulala ezingapheli. Uma ungatholi ukwelashwa ngokulala okuphazamisekile okuqhubekayo, kungaba nzima ukwenza noma yimiphi imisebenzi yansuku zonke.

Esikhathini esifushane, cabanga ushintsho olulodwa noma ngaphezulu lwendlela yokuphila ukuze uthuthukise ikhwalithi yokulala kwakho. Noma ngabe wenza ushintsho olulodwa olulodwa, lunamandla okwenza umehluko omkhulu. Ngokuvamile kuthatha cishe amasonto amathathu ukuqala ukwakha umkhuba, ngakho-ke kubalulekile ukugcina kuwo nsuku zonke.