Yini Ofuna Ukwazi Ngokulala Okunempilo?

-Delile

• Ukuqonda ukulala okunempilo
• Udinga ukulala okungakanani?
• Amathiphu okulala namasu
• Hlela isimiso sokulala
• Khipha uFido egumbini
• Sika i-caffeine
• Beka phansi ifoni yakho
• Yithi cha ku-nightcap
• Okubalulekile
• Izinkinga zokulala
• I-apnea yokulala
• Ukulala ukukhubazeka
• Ukulala nokuqwasha
• Izinhlobo
• Ukwelashwa
• Okubalulekile
• Ukungalali kahle
• Izinkinga zememori
• Ukungatheleleki komzimba
• Nciphisa i-libido
• Izimo zenhliziyo
• Ukuzuza kwesisindo
• Okubalulekile
• Izinzuzo zokulala
• Ukwelashwa kokulala
• Amaphilisi okulala
• Izinsiza zokulala zemvelo
• Ukwelashwa
• Amafutha abalulekile
• I-Hypnosis
• Ukuzindla okuqondiswayo
• Okubalulekile
• Umjikelezo wokulala
• Ukukhathazeka kokulala
• I-hormone yokulala
• Ukuhlehlisa ukulala
• Ukudla okudlela endlini

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuqonda ukulala okunempilo

Ezweni lanamuhla elisheshayo, ukulala kahle ebusuku sekuyinto ethokozisayo. Iwile ohlwini lwethu lwezinto eziseqhulwini ngemuva komsebenzi, imisebenzi yasekhaya, isikhathi senhlalo, kanye nokuzijabulisa.

Kodwa-ke, ukulala akufanele kube okunethezeka. Kubaluleke kakhulu empilweni yakho ngokomzimba nangokwengqondo njengokudla namanzi.

Isidingo somzimba sokulala siyinkambu yocwaningo entsha. Ososayensi babheka okwenzeka emzimbeni ngesikhathi sokulala nokuthi kungani inqubo uqobo ibaluleke kangaka. Siyazi ukuthi ukulala kuyadingeka ukuze:

• gcina imisebenzi yomzimba ebucayi
• buyisela amandla
• ukulungisa izicubu zemisipha
• vumela ubuchopho ukucubungula ulwazi olusha

Siyazi futhi ukuthi kwenzekani lapho umzimba ungalali ngokwanele. Ukuncishwa ubuthongo kungadala uhla lwezinkinga ezingokwengqondo nezingokomzimba, kufaka phakathi ukukhubaza ikhono lakho loku:

• cabanga kahle
• gxila
• phendula
• lawula imizwa

Lokhu kungaholela ezinkingeni ezinkulu emsebenzini nasemakhaya.

Ukuncishwa ubuthongo okungamahlalakhona kukhonjisiwe ukukhulisa ubungozi bezimo ezibucayi ezinjengesifo sikashukela, isifo senhliziyo, ukukhuluphala ngokweqile nokudangala. Kungathinta futhi amasosha akho omzimba, kunciphise amandla omzimba wakho wokulwa nezifo nezifo.

Udinga ukulala okungakanani?

Imikhuba yethu yokulala - nezidingo zokulala - ziyashintsha njengoba sikhula.

Ngokuya ngezincomo ezivela ku-National Sleep Foundation, kufanele uhlose ukuthola amanani wokulala abhalwe ngezansi:

Izingane ezincane zinezidingo ezinkulu zokulala. Izingane eziningi zizofinyelela izinhloso zazo zokulala ngosizo lwe-naps.

Izici ezithile zithonya ukuthi uzolala kangakanani. Izakhi zofuzo zinganquma ukuthi ulala isikhathi esingakanani. Izakhi zakho zofuzo nazo zingadlala indima ekuphenduleni kahle ekulahlekelweni ubuthongo.

Ngokufanayo, ikhwalithi yokulala oyitholayo lapho ubamba i-Zzz iyisici sokuthi ulala kangakanani ekugcineni udinga ubusuku ngabunye. Abantu abathola ukulala kwekhwalithi enhle ngaphandle kokuvuka bangahle badinge ukulala kancane kunabantu abavame ukuvuka noma abanenkinga yokuhlala belele.

Umuntu ngamunye unezidingo ezihlukile zokulala. Funda kabanzi mayelana nokuthi yini enquma eyakho - nokuthi ungakuthola kanjani ukuvala iso.

Amathiphu okulala namasu

Ukulala okunempilo kungahle kufike ekukhohliseni umzimba wakho (nengqondo yakho) ukuze ube nesikhathi sokuphumula esingcono, esinde, nesibuyisayo. Nayi imibono embalwa yokuthuthukisa ikhwalithi yokulala nobude bokulala:

Hlela isimiso sokulala

Ukuba nesikhathi sokulala esijwayelekile nokunamathela kuso kungaqeqesha umzimba wakho ukuba ulale kangcono. Namathela esimisweni ngisho nangezimpelasonto, amaholide, kanye namaholide.

Khipha uFido egumbini

Ungakuthanda ukulala namalungu omndeni wakho athambile, kepha ucwaningo lukhombisa abanikazi bezilwane ezivumela izilwane zabo ukuthi zilale nabo banokuphazamiseka kokulala okuningi futhi bathole ubuthongo obusezingeni eliphansi.

Sika i-caffeine

Noma ngabe uyiphuza kuphela emini, isivuseleli singakugcina ungavali iso ebusuku.

Ungadli ukudla noma iziphuzo eziqukethe i-caffeine ngaphambi kwesikhathi santambama. Lokho kufaka:

• itiye
• iziphuzo ezithambile
• ushokoledi

Beka phansi ifoni yakho

Yenza isithembiso sokususa noma iyiphi i-elektroniki okungenani ihora elilodwa ngaphambi kokulala. Izibani ezikhanyayo zingashukumisa ubuchopho bakho, okungenza ukulala kube nzima ngokwengeziwe.

Yithi cha ku-nightcap

Uma uphuza iwayini ngenkathi ubuka i-TV, sekuyisikhathi sokugqashula kulo mkhuba. Lokho kungenxa yokuthi utshwala buphazamisa izingqondo zakho namaphethini wokulala wemvelo.

Noma ulala ubusuku bonke, ngeke uvuke uzizwa uphumule.

Okubalulekile

Ukulala kahle kumayelana nokwenza imikhuba emihle. Thola amaqhinga namathiphu amaningi lapha.

Izinkinga zokulala

Izinkinga zokulala yizimo ezikuvimbela ukuba ulale kahle njalo. Ukuphazamiseka kokulala ngezikhathi ezithile njenge-jet lag, ukucindezeleka, kanye nesimiso esimatasa kungaphazamisa ukulala kwakho. Kodwa-ke, uma ukulala kwakho kuphazamiseka njalo, kungaba uphawu lokuphazamiseka kokulala.

Kunezinkinga eziningana ezivamile zokulala:

• Ukuqwasha yisimo esimakwe ngenkinga yokulala, inkinga yokulala, noma kokubili.
• I-apnea yokulala ukuphazamiseka kokulala okwenzeka lapho umoya wakho uvinjelwa kaninginingi ngenkathi ulele.
• Ukuxokozela kuhilela “ukuhlaselwa ukulala” emini, okubonakala ngokuzizwa ukozela kakhulu noma ukulala ngaphandle kwesixwayiso.
• I-restless leg syndrome (i-RLS) ukuzwa ukuthi udinga ukuhambisa imilenze yakho njalo, noma ulele.
• Ama-Parasomnias yimikhuba engajwayelekile noma ukunyakaza ngesikhathi sokulala, njengamaphupho amabi nokulala.

Ikhwalithi yokulala ibalulekile njengobuningi bokulala.

Abantu abaningi abanezinkinga zokulala balale isikhathi esanele kodwa abafinyeleli esigabeni sokulala esanele ukuze bazizwe bephumule kahle futhi beqabulekile ekuseni. Ukuvuka njalo ebusuku kungakuvimbela nokuthi ufinyelele ezigabeni ezibucayi zokulala.

Izinkinga zokulala zingaba uphawu lwesimo sezokwelapha esiyisisekelo. Funda ngokuthi zitholakala futhi ziphathwe kanjani lezi zinkinga.

I-apnea yokulala

I-apnea yokulala iyinkinga ejwayelekile yokulala. Kwenzeka lapho izicubu ezingemuva komphimbo wakho ziphumule bese unciphisa noma uvale indlela yomoya. Njengoba izicubu zivimba indawo yokungena emoyeni, awukwazi ukungena emoyeni futhi nomoya awukwazi ukuphuma.

Ngesikhathi sokuphefumula ubuthongo, uyeka kaningi ukuphefumula lapho ulele. Uzovuka kafushane uphinde uqalise ukuphefumula kwakho, noma ngabe awazi.

Ukulala okuphazanyisiwe kungaholela ezimpawu ezifana ne:

• ukulala ngokweqile emini
• ukuhoshozela
• ukungalali kahle
• ukuqwasha
• umlomo owomile
• ikhanda

Uma ishiywe ingalashwa, i-apnea yokulala ingaholela ezinkingeni zesikhathi eside kanye nezingozi zezempilo ezifana nesifo senhliziyo, ukulahleka kwememori, isifo sikashukela kanye nomfutho wegazi ophakeme.

Uma i-apnea yokulala imnene, udokotela wakho angase asikisele izinguquko zokuphila. Lokhu kufaka phakathi:

• ukuncipha
• ukuyeka ukubhema
• ukwelapha ukungezwani kwamakhala

Ezimweni ezilinganiselayo noma ezinzima, udokotela wakho angakunikeza umshini oqhubekayo we-airway pressure (CPAP). Lo mshini uletha ukuhamba komoya njalo ngesifihla-buso esifakwa emlonyeni nasemakhaleni akho. Lo mfudlana womoya ugcina izindinyana zingavali lapho ulele.

Uma lezi zindlela zokwelapha zingaphumeleli, udokotela wakho angacabanga ukuhlinzwa ukuze asuse noma anciphise izicubu ezivaleka emoyeni wakho. Udokotela wakho futhi angacabanga ngokuhlinzwa komhlathi. Le nqubo ihambisa umhlathi wakho phambili ngokwanele ukuthi umoya ukwazi ukuhamba ngokukhululeka ngemuva kolimi lwakho nolwanga oluthambile.

Uma i-apnea yokulala ingalashwa, kungaholela ezinkingeni ezinkulu zezokwelapha. Funda ngemiphumela ye-apnea nokuthi kungani kubalulekile ukuthi ufune ukwelashwa.

Ukulala ukukhubazeka

Ukulala ukukhubazeka kubangela ukulahleka kwesikhashana kokulawulwa kwemisipha nokusebenza. Kwenzeka ezikhathini ngaphambi nangemuva kokulala. Kungenzeka futhi njengoba uzama ukuvuka.

Ukukhubazeka kokulala kungenye yezinkinga ezivame kakhulu zokulala. kulinganiselwa ukuthi abantu abangamaphesenti ayi-7 bangayithola.

Izimpawu zokukhubazeka kokulala zifaka ukungakwazi ukuhambisa izitho zakho, umzimba, noma ikhanda ngenkathi uzama ukulala noma ukuvuka. Lezi ziqephu zingahlala imizuzwana embalwa noma imizuzu embalwa.

Ukukhubazeka kokulala akunayo imbangela eyodwa eyaziwayo. Esikhundleni salokho, kuvame ukucatshangwa njengenkinga yesinye isimo.

Isibonelo, abantu abanenkinga yokulala i-narcolepsy bangase babe nokukhubazeka kokulala. Ezinye izimo ezicashile njengezinkinga zempilo yengqondo nokuncishwa ubuthongo kungadlala indima, njengoba kungasetshenziswa nokusetshenziswa kwemithi.

Ukwelashwa kokukhubazeka kokulala kuhlose ukubhekana nesimo noma inkinga engaba yimbangela yokulahleka kwemisipha kwasekuqaleni.

Isibonelo, odokotela bangahle banikeze imishanguzo yokulwa nokudangala kubantu abanokukhubazeka kokulala okubangelwa yizinkinga ezithile zempilo yengqondo, njengokuphazamiseka kwengqondo okuguquguqukayo.

Ungase ukwazi ukuvimbela ezinye iziqephu zokukhubazeka kokulala. Thola izindlela zokuvimbela, kanye nokwelashwa kwalokhu kuphazamiseka okuvamile kokulala.

Ukulala nokuqwasha

Ukuqwasha yisifo esivame kakhulu ukulala. Cishe ingxenye eyodwa kwezintathu zabantu abadala kukholakala ukuthi iba nezimpawu zokuqwasha. Kufika kumaphesenti ayi-10 anezimpawu ezinzima ngokwanele ukuthi zitholwe ukuthi zinokuqwasha komtholampilo.

Uma uhlangabezana nokuqwasha, ungaba nobunzima bokuwa noma ukulala. Kungadala nokuthi uvuke ekuseni kakhulu noma kukuvikele ekuzizweni uvuselelekile ngemuva kokulala.

Izinhlobo

Ukuqwasha okwesikhashana kungadalwa yimicimbi yokuphila, kufaka phakathi ingcindezi, ukuhlukumezeka, noma ukukhulelwa. Izinguquko kwimikhuba yakho yansuku zonke, njengokuqala umsebenzi ngamahora wokusebenza angajwayelekile, nakho kungaholela ekuqwashisweni kwesikhashana.

Ukuqwasha okungapheli, noma kunjalo, kungaba ngumphumela wesifo noma isimo. Lokhu kufaka phakathi:

• ukukhuluphala ngokweqile
• ukuhlungu obusemhlane
• ubuhlungu bamadolo
• ukukhathazeka noma ukudangala
• ukunqamuka kokuya esikhathini
• ukusetshenziswa kabi kwezidakamizwa

Ukwelashwa

Imithi ejwayelekile yokuqwasha ihlanganisa:

• Ukwelashwa kokuziphatha kwengqondo (CBT). Uzosebenza nomelaphi ukuphatha izindaba ezingaphansi zempilo yengqondo, njengokukhathazeka noma ukudangala.
• Ukulala ukuqeqeshwa kwenhlanzeko. Isazi sokulala sizosebenza nawe ukusungula izindlela ezingcono zokulala.
• Ukwelashwa kwezimo ezingaphansi. Udokotela wakho uzokhomba inkinga engaba nomthelela enkingeni yakho yokulala futhi afune ukwelapha zombili lezi zimo.
• Imithi. Esikhathini esifushane, eminye imithi yokulala ingasiza ekunciphiseni izimpawu zokuqwasha.
• Izinguquko zendlela yokuphila. Ukulungisa isimiso sakho sansuku zonke nemisebenzi kungabonakala kuzuzisa. Lokhu kubandakanya ukugwema i-caffeine nokuzivocavoca umzimba ngaphambi kwesikhathi sokulala.

Okubalulekile

Inhloso eyinhloko yokwelashwa kokuqwasha ukukusiza ukuthi ulale kalula. Inhloso yesibili ukusiza ukuphatha noma isiphi isizathu esiyisisekelo noma isimo esivimbela ukuthi ungalali. Thola konke odinga ukukwazi ngalesi sifo.

Ukungalali kahle

Ngaphandle kokubaluleka kokulala, thola ngaphansi kwamahora ayi-7 ubusuku ngabunye. Abantu abadala base-U.S. Banezinkinga zokulala ezingapheli.

Ukuncishwa ubuthongo kunomthelela okhulayo empilweni yakho. Uma uhamba isikhathi eside ngaphandle kokulala ngokwanele, izinkinga zakho zempilo zingaba zimbi kakhulu.

Ukuncishwa ubuthongo besikhathi eside kungadala izingqinamba ezahlukahlukene:

Izinkinga zememori

Ngesikhathi sokulala, ubuchopho bakho bususa izingcwecwe namaprotheni akha emini. Ngaphandle kokulala okufanele, lezi zingcwecwe namaprotheni angahlala.

Ngokuhamba kwesikhathi, lokhu kungaphazamisa ukuthi ucubungula kanjani futhi ukhumbule imininingwane emisha, nokuthi uzakha kanjani izinkumbulo zesikhathi eside.

Ukungatheleleki komzimba

Uma ungalali ngokwanele, izivikelo zomzimba wakho azikwazi ukumelana namagciwane ahlaselayo namagciwane, kufaka phakathi umkhuhlane nomkhuhlane ovamile.

Nciphisa i-libido

Abantu abahlangabezana nokuncishwa ubuthongo futhi bangaba nokushayela okuphansi kocansi ngenxa yokwehla kwamazinga e-testosterone.

Izimo zenhliziyo

Isifo senhliziyo, umfutho wegazi ophakeme, nezinye izimo zenhliziyo zivame kakhulu kubantu abalele njalo.

Ukuzuza kwesisindo

Ucwaningo lukhombisa ukuthi ukungalali ngokwanele kukwenza ufune ukudla okunamafutha amaningi, okunama-kilojoule amaningi. Futhi, amakhemikhali asebuchosheni bakho ajwayele ukukutshela ukuthi uyeke ukudla awasebenzi kahle uma ungalali ngokwanele. Lokhu kungadala ukuthi ukhuluphale.

Okubalulekile

Cabanga ngomzimba onqatshelwe ubuthongo njengemoto ephaphalazayo. Imoto iyagijima, kodwa ihamba kancane ngamandla amancane namandla amancane. Uma uhamba isikhathi eside kuleso simo, kulapho uzolimaza imoto kakhulu.

Ngaphezu kwezinkinga ezibucayi kakhulu zezempilo, ukuncishwa ubuthongo nakho kungadala ukulinganisela okungekuhle futhi kukhuphule ubungozi bezingozi.Qhubeka ufunda ngomthelela wokuncishwa ubuthongo.

Izinzuzo zokulala

Ukulala kwekhwalithi enhle kungavimbela izingqinamba eziningi zesikhashana ezifana nokukhathala nenkinga yokugxila. Kungavimbela nezinkinga ezinkulu zezempilo zesikhathi eside.

Izinzuzo zokulala kahle zifaka:

• Ukunciphisa ukuvuvukala. Ukwehla kokulala kungadala ukuvuvukala emzimbeni wakho wonke, okuholele ekulimaleni kweseli nezicubu okungenzeka. Ukuvuvukala kwesikhathi eside kungaholela ezindabeni ezingapheli zezempilo ezinjengesifo samathumbu esivuthayo (IBD).
• Ukuhlushwa okuthuthukisiwe. Abantu abathola ubuthongo obanele bakhiqiza kakhulu futhi bathola ukusebenza okungcono, inkumbulo, kanye nokugxila kunabantu abahlala bengalali njalo.
• Ukudla ama-calories ambalwa. Ukwehla kobuthongo nokuswela kucasula amakhemikhali anomthwalo wokulawula isifiso sokudla. Lokhu kungaholela ekudleni ngokweqile futhi mhlawumbe ukhuluphele, ngakho-ke ukulala ngokwanele kungasiza.
• Ukwehla kwengozi yesifo senhliziyo nesifo sohlangothi. Ukungalali kahle kwandisa ubungozi bezinkinga zenhliziyo ezingapheli ezinjengesifo senhliziyo, umfutho wegazi ophakeme kanye nohlangothi. Ukulala okunempilo kunciphisa ubungozi bakho.
• Ukwehlisa ingozi yokudangala. Ukulala okunganele noma kwekhwalithi ephansi kwandisa ingozi yakho yokudangala, ukukhathazeka, nezinye izinkinga zempilo yengqondo. Ngaphezu kwalokho, kubantu abatholwe benesifo sokudangala babika ikhwalithi yokulala okuphansi.

Ukulala kahle ebusuku kumayelana nokuvikela izikhwama ngaphansi kwamehlo akho. Thola ezinye izizathu ezinhlanu zokulala kahle ebusuku.

Ukwelashwa kokulala

Izinkinga zokulala zesikhashana azidingi ukwelashwa kusuka kudokotela wakho. Izinguquko zendlela yokuphila noma izinketho ze-over-the-counter (OTC) zingahle zanele.

Ukuphazamiseka kokulala okungapheli cishe kuzodinga uhlelo lokwelashwa lukadokotela.

Uhlobo lokwelashwa kokulala olisebenzisayo luzoya ngezici eziningana:

• imbangela eyimbangela yokuphazamiseka kokulala kwakho
• uhlobo lokuphazamiseka obhekene nakho
• isikhathi esingakanani ubhekene nabo

Izinhlobo zokwelashwa zezinkinga zokulala okungapheli zivame ukufaka inhlanganisela yezinguquko zendlela yokuphila kanye nokwelashwa. Udokotela wakho angakusiza ukukhomba lapho kudingeka ukwelashwa okunzima kakhulu, njengokuhlinzwa.

Amaphilisi okulala

Amaphilisi okulala angasiza kakhulu kubantu abanezinkinga zesikhashana, njenge-jet lag noma ukucindezeleka. Le mithi yenzelwe ukukusiza ukuthi ulale noma ulale.

Kodwa-ke, bangaba nemiphumela emibi uma besetshenziswa isikhathi eside, kufaka phakathi ingozi yokuncika.

Amaphilisi okulala ajwayelekile e-OTC asiza ukulawula umjikelezo wakho wokulala ngamanani aphansi ama-antihistamine. Le mithi ihlanganisa:

• i-diphenhydramine (iBenadryl, i-Aleve PM)
• i-doxylamine succinate (Unisom)

Amaphilisi okulala kadokotela kungenzeka kakhulu ukuthi abangele izingqinamba zokuncika. Yingakho kufanele usebenze eduze nodokotela wakho futhi uwasebenzise uma nje kudingeka.

Le mithi ihlanganisa:

• i-ramelteon (Rozerem)
• i-temazepam (Restoril)
• i-zaleplon (Sonata)
• i-zolpidem (Ambien)
• ukukhishwa kwe-zolpidem enwetshiwe (Ambien CR)

Izinsiza zokulala zemvelo

Abanye abantu abanenkinga yokulala bangafuna ukugwema imithi futhi basebenzise ezinye izindlela zokwelapha ukusiza ukuthola iso lokuvala. Lokhu kufaka phakathi:

• I-Melatonin: I-Melatonin iyi-hormone esiza ukulawula umjikelezo womzimba wakho wokulala. Itholakala njengesengezo sokudla.
• UValerian: IValerian ingenye insiza yokulala yemvelo. Ikhishwa esitshalweni futhi ithengiswe njengesengezo sokudla. Kodwa-ke, ucwaningo ngemiphumela yalo ekuqwashisweni aluqinisekile.
• I-lavender: I-lavender aromatherapy isetshenziswa njengosizo lokulala. Ukukhishwa kwembali onsomi kungasetshenziswa njengesengezo.

Abaphenyi bayaqhubeka nokufuna zonke izindlela zemvelo zokwenza ukulala. Jwayelana nezinye izinsiza zokulala zemvelo eziyisithupha.

Ukwelashwa

I-CBT ibhekwa njengokwelashwa komugqa wokuqala kokuphazamiseka kokulala, kufaka phakathi ukulala.

Uma unenkinga yokuwa nokulala, ukukhuluma nodokotela kungasiza. Nobabili nizosebenza ndawonye ukukhomba nokulungisa amaphethini wokucabanga noma imibono engavimba ukuthi ningalali kahle.

Amafutha abalulekile

Izinhlobo ezintathu zamafutha abalulekile zikhombisa isithembiso sokwelapha izinkinga zokulala:

• ILavender. Leli phunga lokuphumula lisetshenziswa emikhiqizweni ehlukahlukene yokukhuthaza ukulala. Ucwaningo luphakamisa ukuthi lungathonya nohlelo lwakho lwezinzwa, lukhuthaze ukulala okungcono nokubuyisela esimweni esifanele ngenxa yalokho.
• Clary uwoyela we-sage. Amafutha we-Clary sage nawo angakhuphula ukuphumula, okungakhuthaza ukulala.
• Izingxube zokulala. Imixube kawoyela ebalulekile, eyenzelwe ukuthuthukisa ukulala, nayo iyatholakala. Lezi zinhlanganisela zivame ukufaka owoyela abafana ne-lavender, i-spruce, ne-chamomile, konke okunezinto zokuphumula.

Lawa mafutha afundelwe wonke ngomthelela wawo ekulaleni. Bona ukuthi ucwaningo luthini, bese unquma ukuthi ngabe amafutha abalulekile akulungele yini.

I-Hypnosis

Nge-hypnosis, ungafunda ukukhulula umzimba nengqondo yakho lapho ulungiselela ukulala. I-Hypnosis ibuye isetshenziselwe ukunciphisa izinhlungu nokunciphisa izimpawu zezimo zezempilo ezingavimbela ukulala okuphumuzayo, isifo sofuba esibuhlungu (IBS).

Udokotela wehipnotherapist oqeqeshiwe uzosebenzisa imiyalo ngomlomo ukukusiza ukuthi ungene esimweni esijulile sokuphumula nokugxila. Uchwepheshe angakusiza ukuthi ufunde ukuphendula iziphakamiso noma izinkomba ezenza ukulala kube lula futhi kubuyise ngokwengeziwe.

Kungenxa yokuthi i-hypnosis ingakhuphula isikhathi ohlala kuso kumjikelezo wokulala ojulile. Lokho kungathuthukisa ikhwalithi yokulala futhi kukuvumele uzizwe uphumule ngokwengeziwe.

Ukuzindla okuqondiswayo

Ukuzindla kungumkhuba wokugxilisa ingqondo emcabangweni noma enjongweni, njengokunciphisa ukucindezeleka noma ukuphumula.

Abantu abasha ekuzindleni bangathola ukuthi umkhuba ubasiza ukuba bafunde ukuphumula nokuphumula. Ngenxa yalokho, ukulala kungaba lula futhi kuphumule ngokwengeziwe.

Ukuzindla okuqondiswayo kuvamise ukwenziwa ngabelaphi, ama-hypnotherapists, noma abanye odokotela abaqeqeshwe ngamasu afanele. Le miyalo ingatholakala kumateyipu noma kuma-podcast, kuzinhlelo zokusebenza, noma kumavidiyo. Ungathatha futhi amakilasi kubafundisi.

Okubalulekile

Inkinga ngayinye yokulala idinga indlela ehlukile yokwelashwa. Funda kabanzi mayelana nokuphazamiseka kokulala lapha.

Umjikelezo wokulala

Kunezinhlobo ezimbili zokulala ezinkulu: ukulala kwamehlo okusheshayo (REM) nokulala okungeyona eye-REM. Uma uzumeka, ufaka ukulala okungeyona i-REM. Lokho kulandelwa isikhathi esifushane sokulala kwe-REM. Umjikelezo uyaqhubeka ubusuku bonke.

Ukulala nge-non-REM kuhlukaniswe izigaba ezine ezisukela ebuthongweni obuthile kuya ebuthongweni obujulile. Isigaba ngasinye sinesibopho sokusabela okwehlukile komzimba. Isibonelo, esigabeni sokuqala, ama-brainwaves akho aqala ukwehla, akusize usuke esimweni sokuvuka uye kolala.

Ungena esigabeni sesihlanu sokulala, noma ukulala kwe-REM, cishe imizuzu engama-90 ngemuva kokulala. Leli yiphuzu lapho uzwa khona ukuphupha.

Amehlo akho ahamba ngokushesha ukusuka kolunye uhlangothi, ukushaya kwenhliziyo yakho nakho kubuyela emuva ngejubane elicishe lifane, futhi ungahlangabezana nokukhubazeka ezithweni zakho.

Isigaba se-REM siba side ngomjikelezo ngamunye wokulala. Izigaba ze-REM ziqala zifushane, kepha kamuva izigaba ze-REM zingahlala kuze kufike ehoreni. Ngokwesilinganiso, umuntu omdala uzohlangabezana nezigaba ezi-5 kuye kwezi-6 ze-REM ubusuku ngabunye.

Zonke izigaba zokulala zibalulekile, kepha ukulala okujulile nokulala kwe-REM kubaluleke kakhulu. Imisebenzi ebalulekile yokuvuselela yokulala yenzeka ngaleso sikhathi. Thola ukuthi kwenzekani ngesikhathi sokulala, bese uthola ukuthi kungani kubalulekile ukuthola imijikelezo yokulala kaningi ubusuku ngabunye.

Ukukhathazeka kokulala

Cishe ujwayelene nomphumela ukukhathazeka okungaba nawo lapho ulele. Uma uke walala uphapheme ngemisebenzi yosuku engaqediwe ukugijima ekhanda lakho, khona-ke ubudlelwano phakathi kwalaba bobabili busobala.

Ukucindezeleka nokukhathazeka kuholela engcupheni yezinkinga eziningi zokulala nokuphazamiseka, kufaka phakathi ukulala. Ukukhathazeka kungenza ukulala kube nzima kakhulu, futhi kungakuvimbela ekutholeni ubuthongo bokuphumula.

Ngokufanayo, abantu abahlangabezana nezinkinga zokulala okungapheli bangakhula ngenxa yokukhathazeka. Isikhathi sokulala singakhuphula ukukhathazeka okuningi nokwesaba ukuthi uzolala obunye ubusuku obubi. Kwanele ukukusethela ubusuku obungaphumuli bokuphonsa nokujika.

Uma ukukhathazeka kwakho kuthinta ukulala kwakho ngezikhathi ezithile, izinguquko zendlela yokuphila zingaphatha ukuphazamiseka.

Ukuhamba ngezinsuku ezimfushane nsuku zonke kungakusiza kakhulu ukulala, njengoba kungathatha ihora ngaphambi kokulala "uphinde" futhi ubeke konke okwenziwa ngogesi noma ukubhala phansi uhlu lwezinto okufanele uzenze ezihamba ekhanda lakho.

Uma izinkinga zakho zokulala ziba ezingapheli, sekuyisikhathi sokukhuluma nodokotela wakho. Bangaphakamisa ukwelashwa okungenzeka kokuqwasha, njengezinsiza zokulala kanye ne-CBT.

I-hormone yokulala

I-hormone melatonin yenziwa ngokwemvelo ngumzimba wakho. Kuyasiza ukutshela umzimba wakho ukuthi wehlise ijubane kusihlwa futhi ulungiselele ukulala. Yingakho ngokuvamile ibizwa ngokuthi "i-hormone yokulala."

Ngenkathi i-melatonin ingeyona kuphela ebhekene nokulala, ithinta isigqi semvelo somzimba wakho. Lesi sigqi semvelo sikutshela ukuthi uvuka nini, udle futhi ulale nini.

Isibonelo, njengoba umzimba wakho uzwa usuku ukuba mnyama, ikhiqiza i-melatonin eyengeziwe ukukulungiselela isikhathi sokulala. Lapho ilanga liphuma futhi umzimba wakho uzizwa ulula, uvala ukukhiqizwa kwe-melatonin ukuze uvuke.

Izithasiselo ze-OTC melatonin ziyatholakala. Uma uhlangabezana nokuqwasha noma okunye ukuphazamiseka kokulala, cabanga ngezithako. Bangakhuphula amazinga ama-hormone akho ukuze umzimba wakho ubuyele kumjikelezo wawo ojwayelekile wokulala.

Khumbula ukuthi imiphumela emibi yomuthi kungenzeka. Kungaba ukuhlakanipha ukuxoxa ngokuthatha i-melatonin nodokotela wakho ngaphambi kokuqala.

Ngaphezu kokukhuthaza ukulala okunempilo, i-melatonin inganciphisa nesilungulela kanye nezimpawu ze-tinnitus. Thola ezinye izinzuzo ze-melatonin.

Ukuhlehlisa ukulala

Izingane zidinga ukulala okuningi ezinsukwini zazo zokuqala. Kodwa-ke, cishe ezinyangeni ezine ubudala, umjikelezo wabo wokulala ungahamba nge-haywire.

Lokhu kwaziwa njengokunciphisa ukulala kwezinyanga ezi-4. Kuyinto evamile futhi yesikhashana, kepha kungakhungathekisa abazali nengane ngokufanayo.

Ngalesi sikhathi, izingane zikhula futhi zifunda kabanzi ngezindawo ezizungezile. Lokhu kungahle kube nezinguquko emaphethini abo okulala. Ingane yakho ingavuka ebusuku futhi yenqabe ukubuyela embhedeni.

Izimpawu zokuhlehlisa ukulala zifaka:

• ukuxokozela
• ukuthatha amakhefu ambalwa emini
• ukungalali ubusuku bonke

Uma ingane yakho nayo ibhekene nezimpawu ezinjengomkhuhlane, amanzi okuphuma emakhaleni, noma isisu esithukuthele, kungenzeka igule.

Ungaphatha ukuhlehliswa kokulala ngokuzama ukuhlinzeka okuthengiswayo kwengane yakho ukuze isebenzise wonke amandla ayo namakhono amasha. Vumela ukubandakanyeka okuningi nesikhathi sokuhlola.

Ungaqinisekisa futhi ukuthi ingane yakho yondlekile. Izingane ezishaya imigqa emisha yokuthuthuka noma ngokuya zihlola indawo ezikuyo zingaphazamiseka futhi zingabi namathuba okudla. Isisu esigcwele singabasiza balale isikhathi eside.

Futhi, qiniseka ukwenza amakamelo abo okulala abe mnyama ngangokunokwenzeka. Igumbi elimnyama lingabakhomba ukuthi babuyele ukulala uma bevuka. Ukukhanya, noma kunjalo, kungabakhuthaza, kubakhuthaze ukuthi bavuke. Thola amathiphu amaningi okusingatha ukuqhubeka kwezinyanga ezi-4 zokulala.

Ukudla okudlela endlini

Kwabanye, ukulala kuza ngokwemvelo njengokucwayiza noma ukuphefumula. Kwabanye, ukulala ngokwanele kwekhwalithi kuyinselelo enkulu edinga ukuguqulwa kwendlela yokuphila noma ukungenelela kwezokwelapha.

Kunezizathu eziningi zezinkinga zokulala, kusukela ekucindezelekeni kwesikhashana kuya ezinkingeni ezinkulu, zesikhathi eside zokulala. Uma unezinkinga zokulala okungapheli, khuluma nodokotela wakho mayelana nokuthola isisombululo.

Cabanga ngalezi zindlela zokwelashwa ngezinkinga ezivamile zokulala:

• Amaphilisi okulala, kufaka phakathi i-diphenhydramine (iBenadryl, i-Aleve PM) ne-doxylamine succinate (Unisom)
• Izinsiza zokulala zemvelo, kufaka phakathi i-melatonin, i-valerian, ne-lavender supplements
• Amafutha abalulekile, kufaka phakathi i-clary sage, i-lavender, nezingxube zokulala

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