Ukwelapha Ukuqwasha

-Delile

• Imithi yokuqwasha
• Izinsiza zokulala kadokotela
• Izinsiza zokulala ezithengiswa ekhawunteni
• Izinguquko zokuphila ngendlela enempilo
• Ungabhemi
• Qaphela ukuthi uphuzani
• Ukuzivocavoca umzimba
• Gcina ukudla okunempilo
• Izindlela zokwelashwa
• Amasu okuphumula
• Ukwelashwa kokuziphatha kwengqondo
• Ukuvinjelwa kokulala
• Ukwelashwa okulula
• Khuluma nodokotela wakho

Kunezinketho eziningi zokwelashwa kokuqwasha ziyatholakala. Imikhuba emihle yokulala nokudla okunempilo kungalungisa izimo eziningi zokuqwasha. Ukwelashwa kokuziphatha noma imishanguzo kungadingeka kwezinye izimo.

Kubalulekile ukunquma ukuthi ngabe inkinga eyisisekelo noma isimo sezokwelapha sikubangela ukulala. Ezinye izimo zokuqwasha ziwumphumela wengcindezi noma esinye isimo somzwelo noma somzimba esidinga ukwelashwa okuhlukile. Izikhathi eziningi, izindlela zokulala zibuyela kokujwayelekile lapho lezi zimo zelashwa ngempumelelo.

Imithi yokuqwasha

Udokotela wakho angaphendukela emithini lapho izinguquko zendlela yokuphila nezindlela zokwelapha zingakusizi ukulala. Odokotela abakukhuthazi ngokuvamile ukuthembela kumaphilisi okulala isikhathi esingaphezu kwamasonto ambalwa, njengoba le mithi ingalutha. Khuluma nodokotela wakho ngohlelo lokwelashwa uma unesifo sokuqwasha.

Uhlobo lwemithi nomthamo luzoya ngezimpawu zakho nomlando wezokwelapha. Futhi, yazisa udokotela wakho uma uhlangabezana nezimpawu zokucindezeleka. Lokhu kungaba yimpande yokuqwasha kwakho futhi kuzodinga ezinye izinhlobo zokwelashwa.

Izinsiza zokulala kadokotela

Imithi kadokotela yokuqwasha ifaka phakathi izinto ezithomalalisayo, izidambisi, nezidakamizwa ezilwa nokukhathazeka. Odokotela abakukhuthazi ukuphuza amaphilisi okulala isikhathi esingaphezu kwamasonto amabili kuya kwamathathu, ngoba angaba umkhuba. Umthamo nobude besikhathi buzohluka ngokuya ngokuxilongwa kwakho, umlando wezokwelapha, nesimo samanje.

Eminye yemithi yokulala kadokotela ethandwa kakhulu ifaka phakathi:

• eszopiclone (Lunesta)
• i-ramelteon (Rozerem)
• i-trazodone (Desyrel)
• i-zaleplon (Sonata)
• i-zolpidem (Ambien)
• doxepin (Silenor)
• i-estazolam (Prosom)
• i-triazolam (Halcion)
• i-suvorexant (Belsomra)

Ucwaningo luye lwabonisa ukuthi imithi yokusiza ngokulala iyasebenza ku:

• ukunciphisa isikhathi esidingekayo sokulala
• ukwandisa ubude bokulala
• ukunciphisa inani lezikhathi lapho umuntu evuka
• ukuthuthukisa ikhwalithi ephelele yokulala

Imithi yokulala kadokotela kwesinye isikhathi iba nemiphumela engemihle. Imiphumela emibi ivame ukubonakala kubantu abadala asebekhulile. Lokhu kungafaka:

• ukozela ngokweqile
• ukucabanga okuphazamisekile
• ukuzula ebusuku
• ukuyaluza
• izinkinga zokulinganisela

Ezimweni ezingavamile, le mithi ingadala imiphumela emibi elandelayo:

• ukusabela okweqile
• ukuvuvukala kobuso
• ukuziphatha okungajwayelekile, njengokushayela, ukupheka, noma ukudla ngenkathi ulele

Khuluma nodokotela wakho ngokushesha nganoma yimiphi imiphumela emibi oyitholayo.

Izinsiza zokulala ezithengiswa ekhawunteni

Abantu abaningi bakhetha ukusebenzisa imishanguzo engabhalwanga yokubhalisela ukulala, njengama-antihistamine, ukubangela ukozela.

Ama-antihistamine nawo anganciphisa ikhwalithi yokulala futhi abangele imiphumela emibi, efana nale:

• ukozela emini
• umlomo owomile
• ukungaboni kahle

Yize kungewona umuthi, abantu futhi bavame ukusebenzisa i-melatonin njengosizo lokulala. IMelatonin iyisengezo sokudla esitholakala emakhemisi amaningi.

Izinguquko zokuphila ngendlela enempilo

Imvamisa, ukwenza izinguquko endleleni yokuphila kungaphulukisa ukuqwasha. Ungahle uthande ukuzama ezinye zalezi ziphakamiso:

• Lala lapho uzizwa ukhathele.
• Sebenzisa ikamelo lakho lokulala kuphela ukulala nocansi. Imisebenzi evusa ubuchopho, njengokubuka i-TV, ukufunda, noma ukudla, kufanele yenzeke ngaphandle kwekamelo lokulala.
• Zama ukulala uvuke ngasikhathi sinye nsuku zonke.
• Nciphisa izingcindezi empilweni yakho eziphazamisa ukulala kwakho.

Ungahle uthande ukufaka ezinye izinguquko zendlela yokuphila, njengokulandelayo.

Ungabhemi

Uma ubhema, zama ukuyeka. I-nicotine iyisikhuthazi esidala ukuqwasha. Futhi, ukubhema kungaholela ku:

• umfutho wegazi ophakeme
• isifo senhliziyo
• imivimbo
• umdlavuza

Uma unenkinga yokuyeka, buza umhlinzeki wakho wezokunakekelwa kwezempilo mayelana nezinhlelo zokuyeka ukubhema noma imikhiqizo ukukusiza uyeke.

Qaphela ukuthi uphuzani

Gwema ukuphuza utshwala obuningi ngokweqile. Utshwala buyisidambisi esingabangela ukulala ekuqaleni, kepha bungaphazamisa izigaba zokulala ezijulile ezivumela umzimba wakho ukuba uphumule ngokuphelele. Ukuphuza ngokweqile isikhathi eside nakho kungadala umfutho wegazi ophakeme, ukwehluleka kwenhliziyo, nokushaya uhlangothi.

Iziphuzo ezine-caffeine ezifana nekhofi neziphuzo ezibandayo ngezinye izikhuthazi okufanele uzigweme. Ucwaningo olushicilelwe kwi-Journal of Clinical Sleep Medicine luthole ukuthi ama-milligram angu-400 (mg) we-caffeine athathwe amahora ayisithupha ngaphambi kokulala angaphazamisa kakhulu ukulala kwakho.

Ukuze uthole inkomba, inkomishi engu-8-ounce yekhofi ephekiwe ine-96 mg ye-caffeine. Abaphenyi bancoma ukugwema i-caffeine okungenani amahora angu-6 ngaphambi kwesikhathi sakho sokulala esijwayelekile.

Ukuphuza kakhulu noma yiluphi uketshezi ngaphambi kokulala kungaphazamisa ukulala ngokuhamba okuphindaphindiwe ebusuku ukuya endlini yangasese.

Ukuzivocavoca umzimba

Ukuzivocavoca imizuzu engama-20 kuya kwengama-30 nsuku zonke kungakhuthaza ukulala kahle ebusuku. Noma ungayiboni imiphumela esheshayo, qhubeka uyenze.

Abaphenyi ocwaningweni luka-2013 balandela abesifazane abangu-11 abanenkinga yokuqwasha futhi bathola ukuthi ukuzivocavoca usuku olungu-1 akusho ukuthi abahlanganyeli babo bazolala kangcono ngalobo busuku. Kodwa-ke, ukuzivocavoca umzimba njalo ezinyangeni ze-4 kuthuthukise ukuthi balala kangakanani nekhwalithi yabo yonke yokulala.

Ukuvivinya umzimba njalo kungasiza ekuvikeleni izimo zezempilo ezinjengesifo senhliziyo, ukukhuluphala, nesifo sikashukela.

Gcina ukudla okunempilo

Gwema ukudla okunamafutha agcwele, okungadala isilungulela nokugaya ukudla. Lokhu kudla kungaba nzima ukukugaya, ikakhulukazi uma ukudla ebusuku kakhulu. Lokhu kungenza kube nzima ukulala.

Izindlela zokwelashwa

Lezi zindlela zokwelapha zingakufundisa ukuthi ungayenza kanjani indawo okuyo ikulungele kakhudlwana ukulala. Izindlela zokwelapha zokuziphatha zivame ukwenziwa ngudokotela wezengqondo, udokotela wezifo zengqondo, noma omunye umhlinzeki wezempilo oqeqeshiwe.

Ziye zaboniswa ukuthi zisebenza kahle noma zisebenza kangcono kunemithi yokulala. Izindlela zokwelapha ezinjalo zivame ukuba umugqa wokuqala wokwelashwa kwabantu abanokuqwasha. Lezi zindlela zokwelapha zingafaka okulandelayo:

Amasu okuphumula

Ukuphumula kwemisipha okuqhubekayo, i-biofeedback, kanye nokuzivocavoca kokuphefumula kuyizindlela zokunciphisa ukukhathazeka ngesikhathi sokulala. Lezi zindlela zikusiza ukuthi ulawule:

• ukuphefumula
• isilinganiso senhliziyo
• ukungezwani kwemisipha
• isimo

Ukugeza okufudumele ngaphambi kokulala, ukusikhipha umzimba, nokwelula ukukhanya konke kusebenza ukukhulula umzimba futhi kufanele kukusize wehle ebusuku.

Ukwelashwa kokuziphatha kwengqondo

Ezikhathini zeqembu noma ekwelulekeni komuntu ngamunye, abelaphi bezempilo yengqondo bangakusiza ufunde ukushintsha amaphethini amabi okucabanga. Lokhu kungakusiza ufunde ukufaka esikhundleni sokucabanga okukhathazayo noma okwesabisayo ngemicabango emnandi, ephumuzayo. Lolu hlobo lwe-mindset lusiza kakhulu ekutholeni imikhuba yokulala enempilo.

Ukuvinjelwa kokulala

Ukuvinjelwa kokulala kudinga ukuthi isikhathi osichitha embhedeni sikhawulelwe okwesikhashana, kubangele ukuncishwa ubuthongo ngokwengxenye. Usukhathele kakhulu ngobusuku obulandelayo. Lapho ukulala kwakho sekuthuthukile, isikhathi sakho embhedeni siyanda kancane kancane.

Ukwelashwa okulula

Abanye ochwepheshe bezokulala batusa ukuvezwa kokukhanya kubantu abavame ukulala ebusuku kakhulu noma bavuke ekuseni kakhulu. Lokhu kusiza ukulungisa iwashi lakho langaphakathi.

Ngezikhathi zonyaka lapho kukhanya ngaphandle ngokuhamba kwesikhathi kusihlwa, ukuphuma ngaphandle imizuzu engama-30 noma ukusebenzisa ibhokisi elikhanyayo lebanga lezokwelapha kungasiza ekuhleleni izindlela zakho zokulala.

Khuluma nodokotela wakho

Zama izindlela zokwelashwa ezahlukahlukene zokuqwasha ukusiza ukubuyisela ukulala kwakho okujwayelekile. Khuluma nodokotela wakho futhi nixoxe ngokuthi yiziphi izinguquko zokuphila, izindlela zokwelashwa, noma izinketho zemithi ezilungele wena.