Ukuqwasha

-Delile

• Isifinyezo
• Kuyini ukuqwasha?
• Yiziphi izinhlobo zokuqwasha?
• Ubani osengozini yokuqwasha?
• Ziyini izimpawu zokuqwasha?
• Yiziphi ezinye izinkinga ezingabangela ukuqwasha?
• Kuphethwe kanjani ukuqwasha?
• Yiziphi izindlela zokwelapha ukuqwasha?

Isifinyezo

Kuyini ukuqwasha?

Ukuqwasha kuyinkinga ejwayelekile yokulala. Uma unayo, ungaba nenkinga yokulala, ukulala, noma kokubili. Ngenxa yalokhu, ungathola ukulala okuncane kakhulu noma ukulala okungekho ezingeni elifanele. Ungase ungazizwa uvuselelekile lapho uvuka.

Yiziphi izinhlobo zokuqwasha?

Ukuqwasha kungaba nzima (isikhathi esifushane) noma okungamahlalakhona (kuyaqhubeka). Ukuqwasha okuvamile kuvamile. Izimbangela ezijwayelekile zifaka ukucindezeleka emsebenzini, izingcindezi zomndeni, noma isehlakalo esibuhlungu. Imvamisa ihlala izinsuku noma amasonto.

Ukuqwasha okungapheli kuhlala inyanga noma ngaphezulu. Izimo eziningi zokuqwasha okungapheli zisesekondari. Lokhu kusho ukuthi yizimpawu noma imiphumela eseceleni yenye inkinga, njengezimo ezithile zezokwelapha, imithi nokunye ukuphazamiseka kokulala. Izinto ezifana ne-caffeine, ugwayi, notshwala nakho kungaba yimbangela.

Ngezinye izikhathi ukuqwasha okungapheli kuyinkinga eyinhloko. Lokhu kusho ukuthi akubangelwa enye into. Isizathu saso asiqondakali kahle, kepha ukucindezeleka okuhlala isikhathi eside, ukukhathazeka ngokomzwelo, umsebenzi wokuhamba nowokushintsha kungaba yizici. Ukuqwasha okuyinhloko kuvame ukuhlala isikhathi esingaphezu kwenyanga eyodwa.

Ubani osengozini yokuqwasha?

Ukuqwasha kuvamile. Ithinta abesifazane kaningi kunabesilisa. Ungayithola nganoma yisiphi isikhathi, kepha abantu abadala asebekhulile banamathuba amaningi okuba nayo. Usengozini enkulu yokuqwasha uma

• Yiba nengcindezi enkulu
• Bacindezelekile noma banezinye izinkathazo ezingokomzwelo, njengokuhlukanisa noma ukufa komlingani
• Yiba neholo eliphansi
• Sebenza ebusuku noma ube nezinguquko ezinkulu njalo emahoreni akho omsebenzi
• Ukuhamba amabanga amade ngezinguquko zesikhathi
• Yiba nempilo engasebenzi
• Ingabe ama-African American; ucwaningo lukhombisa ukuthi abantu base-Afrika baseMelika bathatha isikhathi eside ukulala, abalali futhi, futhi banezinkinga zokuphefumula ezihlobene nokulala kakhulu kunabamhlophe.

Ziyini izimpawu zokuqwasha?

Izimpawu zokuqwasha zibandakanya:

• Ukulala uphapheme isikhathi eside ngaphambi kokuba ulale
• Ukulala isikhathi esifushane kuphela
• Ukuphaphama ubusuku obuningi
• Uzizwe sengathi awukalali nhlobo
• Ukuvuka ekuseni kakhulu

Yiziphi ezinye izinkinga ezingabangela ukuqwasha?

Ukuqwasha kungadala ukulala emini nokuntuleka kwamandla. Futhi kungakwenza uzizwe ukhathazekile, ucindezelekile noma ucasukile. Ungaba nenkinga yokugxila emisebenzini, ukunaka, ukufunda nokukhumbula. Ukuqwasha nakho kungadala ezinye izinkinga ezinkulu. Isibonelo, kungenza ukuthi uzizwe usozela ngenkathi ushayela. Lokhu kungadala ukuthi ungene engozini yemoto.

Kuphethwe kanjani ukuqwasha?

Ukuhlonza ukuqwasha, umhlinzeki wakho wezokunakekelwa kwempilo

• Kuthatha umlando wakho wezokwelapha
• Icela umlando wakho wokulala. Umhlinzeki wakho uzokubuza imininingwane mayelana nemikhuba yakho yokulala.
• Ingabe ukuhlolwa komzimba, ukukhipha ezinye izinkinga zezokwelapha ezingadala ukuqwasha
• Ngingancoma isifundo sokulala. Isifundo sokulala silinganisa ukuthi ulala kahle kangakanani nokuthi umzimba wakho uphendula kanjani ezinkingeni zokulala.

Yiziphi izindlela zokwelapha ukuqwasha?

Ukwelashwa kufaka phakathi ushintsho lwendlela yokuphila, ukwelulekwa, kanye nemithi:

• Ukushintsha kwendlela yokuphila, kufaka phakathi imikhuba emihle yokulala, kuvame ukusiza ukukhulula ukuqwasha okukhulu (okufutshane). Lezi zinguquko zingenza kube lula kuwe ukuthi ulale futhi ulale.
• Uhlobo lokwelulekwa olubizwa nge-cognitive-behavioral therapy (i-CBT) lungasiza ekunciphiseni ukukhathazeka okuxhunyaniswe nokuqwasha okungapheli (okuqhubekayo)
• Imithi eminingana nayo ingasiza ekunciphiseni ukuqwasha kwakho futhi ikuvumele ukuthi uvule kabusha uhlelo lokulala olujwayelekile

Uma ukuqwasha kwakho kuyisibonakaliso noma umphumela ohlangothini wenye inkinga, kubalulekile ukwelapha leyo nkinga (uma kungenzeka).

I-NIH: I-National Heart, Lung, ne-Blood Institute