Okufanele ukwenze ukulwa nokuqwasha nezimbangela ezinkulu

-Delile

• Izimbangela eziyinhloko
• Okufanele ngikwenze
• 1. Ukwelashwa kwemvelo
• 2. Ukwelashwa kwenhlanzeko yokulala
• 3. Ukwelashwa kwezidakamizwa

Ukuqwasha kuyinkinga yokulala edala ubunzima bokulala noma ukulala, futhi ingavela ngokungajwayelekile noma ivame ukwenzeka. Lesi simo sivame kakhulu ezikhathini zokuxineka, futhi singahlotshaniswa nezifo, ezinjengokudangala, noma sihlotshaniswe nezimo ezinjengokukhulelwa, ukuya esikhathini noma ukuguga, izikhathi ezibanga ushintsho emzimbeni womzimba.

Ukwelapha ukuqwasha, kubaluleke kakhulu ukwamukela imikhuba emihle yokufundisa kabusha umzimba ukuthi ulale ngesikhathi esifanele, esibizwa ngokuthi ukwelashwa ngenhlanzeko yokulala, njengokugwema ukubuka i-TV noma ukubheka ifoni ngesikhathi sokulala, ukugwema isikhathi sokulala usuku ngalunye isikhathi esihlukile.nokuzivocavoca umzimba emini, isibonelo. Ngaphezu kwalokho, kukhona amakhambi emvelo, njengezithelo zothando noma itiye le-chamomile, elingasetshenziswa ukwenza lula ukulala.

Imithi yokulala ekhemisi, njengeDiazepam noma iClonazepam, isibonelo, kufanele igwenywe, ngenxa yengozi yabo yokuncika nemiphumela emibi, njengokuwa, futhi kufanele isetshenziswe kuphela ngaphansi kweseluleko sezokwelapha.

Izimbangela eziyinhloko

Izimbangela zokuqwasha zingahlotshaniswa nengcindezi, ukukhathazeka kanye nokusetshenziswa ngokweqile kokudla okuvuselelayo, njengekhofi. Ezinye izimbangela zokuqwasha zihlanganisa:

• Ukudangala;
• Izinguquko zehormonal, njengasesikhathini sokunqamuka kokuya esikhathini;
• Ukusetshenziswa kwezidakamizwa ezingekho emthethweni;
• Ukusetshenziswa isikhathi eside kwamaphilisi okulala;
• Ukungabi nemikhuba emihle yokulala, njengokungahloniphi isikhathi sokulala nokuvuka;
• I-Jet Lag syndrome noma ukushintsha kwesikhathi sesikhathi;
• Izinguquko eziqhubekayo zesheduli, njengoba kunjalo nangabachwepheshe abasebenza ngamashifu;
• Ukuguga, njengoba asebekhulile bathambekele ekuguqukeni kokulala nobunzima bokulala;
• Izifo, ezinjenge-fibromyalgia, edala ubuhlungu emzimbeni wonke ngaphandle kwesizathu esibonakalayo, esidala ukukhathala.

Ukuxilongwa kokuqwasha kufanele kwenziwe ngokuhlolwa ngudokotela wendlela yokulala, ukusetshenziswa kwemithi, izinga lokucindezeleka kwengqondo, ukuphuza utshwala kanye nezinga lomsebenzi womzimba. Kumele kususelwe ezidingweni zomuntu ngamunye ngoba isidingo samahora okulala asifani kuwo wonke umuntu.

Okufanele ngikwenze

Ukulwa nokuqwasha nokulala kahle ebusuku kubalulekile ukushintsha imikhuba ethile. Ngakho-ke, ongakwenza ukulwa nokuqwasha:

1. Ukwelashwa kwemvelo

Ukwelashwa kwemvelo kokuqwasha kungenziwa ngokungeniswa kwetiye elizolisayo, njengezithelo zothando, i-lemon balm noma i-chamomile, ngokwesibonelo, njengoba kuyizitshalo zokwelapha ezinezinto zokutholisa ezingakusiza ulale kangcono. Ukwenza itiye le-chamomile, engeza isipuni esingu-1 sezimbali ze-chamomile ezomisiwe enkomishini engu-1 bese ufaka amanzi abilayo futhi uma ufudumele, uphuze.

Ngaphezu kwalokho, kungenzeka ukusebenzisa amakhambi emvelo wemithi, njengeValerian, enesenzo sokuthambisa nesokuthambisa. Bheka ezinye izinketho zemithi yemvelo yokuqwasha.

2. Ukwelashwa kwenhlanzeko yokulala

Ukwelashwa kwenhlanzeko yokulala kuyindlela ephumelelayo yokulwa nokuqwasha futhi iqukethe imikhuba eshintshayo esiza ukukhulisa amazinga e-melatonin futhi, ngaleyo ndlela, ithande ukulala kahle ebusuku. Eminye yemikhuba engasetshenziswa yile:

• Hlala njalo uvuke ngasikhathi sinye;
• Gwema ukulala emini;
• Ungabuki ithelevishini, uthikameze omakhalekhukhwini, amakhompyutha noma ithebhulethi1-2 amahora ngaphambi kokulala;
• Gwema ukuhlala embhedeni usuku lonke noma ukwenza imisebenzi ehlukahlukene njengokufunda, ukufunda noma ukusebenzisa umakhalekhukhwini wakho;
• Gwema izibani ezeqile noma umsindo ekamelweni;
• Uncamela imisebenzi yomzimba emini;
• Yidla ukudla okulula ngaphambi kokulala.

Ngaphezu kwalokho, ukwelashwa kokuqonda-kokuziphatha noma ezinye izindlela zokwelapha, njengokuzindla, ukutshopa, ukubhucungwa noma i-phototherapy, ngokwesibonelo, nakho kunganconywa.

3. Ukwelashwa kwezidakamizwa

Ukwelashwa kokuqwasha kungenziwa ngokusetshenziswa kwezidakamizwa ze-anxiolytic noma ukulala, njengoba zibizwa kanjalo, njengeLorazepam, Clonazepam noma iDiazepam. Kodwa-ke, le mithi kufanele isetshenziswe kuphela ngemuva kokukhonjiswa ngudokotela futhi ezimweni ezithile, ngoba ingadala ukulutha nemiphumela emibi, njengokuwa kanye nezinguquko kwimemori, futhi kungakhulisa nokulala komuntu. Bona ukuthi imaphi amaphilisi okulala afaneleka kakhulu.

Bheka lawa namanye amathiphu wokulwa nokuqwasha kule vidiyo elandelayo: