Ukwelapha Kanjani Ukuqwasha Okungalapheki

-Delile

• 1. Yamukela imikhuba emihle yokulala
• 2. Gwema ukucindezeleka
• 3. Ukuphuza imithi yokuqwasha
• 4. Yenza ukwelashwa
• 5. Yamukela ukudla okufanele

Ukuqwasha okungapheli kwenzeka lapho izimpawu ezinjengobunzima bokulala noma ukulala zivame futhi zinde.

Izici ezisuselwe kuzo zingahlukahluka kakhulu, ngakho-ke, ukwelashwa kufanele kwenziwe ngokuya ngezimbangela zayo, ngoba kungenziwa ngemikhuba emihle ngaphambi kokulala, ukwelashwa futhi, kwezinye izimo, ngemithi ethathwayo ekhonjisiwe ngudokotela, kepha kufanele ngaso sonke isikhathi kube yindlela yokugcina, ukugwema ukuncika.

Le nkinga yokulala, uma ingalashwa, ingaba nemiphumela emibi, njengokunyuka kwesifo senhliziyo, ukuphazamiseka kwengqondo, izingozi nezinkinga emsebenzini.

Yize lungekho unyango olulodwa olusebenzayo ekulweni nokuqwasha okungapheli, ukulandela ezinye zezinketho ezibalwe ngezansi kungahle kwanele ukukwazi ukulala ngokushesha futhi ukwazi ukugcina ukulala okujulile.

1. Yamukela imikhuba emihle yokulala

Ukwakha imikhuba emihle yokulala kuyelulekwa:

• Hlala njalo uvuke ngasikhathi sinye nsuku zonke, kufaka nezimpelasonto;
• Yenza imisebenzi yokuqeda ukucindezeleka emahoreni ambalwa ngaphambi kokulala, njengokugijima;
• Yidla ukudla okulula ngemuva kuka-6 ntambama, ugweme ukudla okuvuselelayo okufana nekhofi noma itiye eliluhlaza;
• Vala yonke into kagesi, efana ne-TV, ikhompyutha, iselula, amawashi noma amawashi e-alamu ngaphambi kokulala;

Ngaphezu kwalokho, kubalulekile ukulungiselela igumbi lokulala ukulala, ukukhetha umatilasi omuhle ongabangeli ubuhlungu entanyeni noma emuva futhi ugqoke izingubo zokulala ezikahle. Nakhu ukuthi ungalungiselela kanjani ukulala kahle ebusuku.

2. Gwema ukucindezeleka

Enye yezimbangela ezivame kakhulu zokuqwasha ukucindezeleka, ngakho-ke kungakuhle ukuthi uthathe izinyathelo zokusiza ekulweni nakho, njenge:

• Gwema izindawo nezimo ezidala ukukhathazeka;
• Yenza imisebenzi yokuzilibazisa nokuzijabulisa nsuku zonke;
• Yenza izivivinyo zomzimba nsuku zonke ukuqeda ukungezwani;
• Yenza izivivinyo zokuphumula njenge ukucabanga noma i-yoga.

Ngaphezu kwalokho, kubalulekile ukunqamula emsebenzini nasekukhathazekeni ngaphambi kokuyolala, uzama ukungacabangi lutho.

3. Ukuphuza imithi yokuqwasha

Lapho izincomo zemvelo zinganele ukwelapha ukuqwasha noma lapho kudingeka isixazululo esiphuthumayo, kufanele kuboniswane nodokotela ukuze kutholakale imbangela yokuqwasha bese lesi sifo singelashwa ngendlela efanele.

Ekuqaleni, udokotela angancoma amakhambi emvelo wokuqwasha okwenziwe ngezitshalo zokwelapha, njenge-chamomile, i-lemon balm, i-linden, i-valerian noma i-clove, ngokwesibonelo, ngenxa yezindawo zabo zokuthambisa nokuphumula. Funda ukuthi ungayilungiselela kanjani itiye i-Insomnia.

Lapho ukhetha ukwelashwa ngemithi efana ne-benzodiazepines esebenza okwesikhashana nama-hypnotics e-sedative, njenge-zolpidem, i-lorazepam noma i-flurazepam, ngokwesibonelo, kubalulekile ukuthi wazi imiphumela yazo emibi. Ama-antihistamine nawo asetshenziswa kaningi ekwelapheni ukulala, esebenza ngempumelelo ekuqwashweni kokuqala, kepha anganciphisa ikhwalithi yokulala futhi abangele ukozela ngakusasa.

Isinqumo sokuthi imuphi umuthi okufanele uwusebenzise kufanele sincike entweni ethile yokuqwasha eyinkinga kakhulu kumuntu, okungukuthi, uma umuntu enenkinga yokulala, uvuka phakathi kobusuku noma alale kabi, ngokwesibonelo. Ngaphezu kwalokho, ukwelashwa ngezidakamizwa kufanele kuqalwe ngomthamo ophansi kakhulu osebenzayo, ngesikhathi esifushane kakhulu, futhi ekugcineni kokwelashwa, umuthi kufanele unqamuke kancane kancane.

4. Yenza ukwelashwa

Lapho ukuqwasha okungapheli kubangelwa ukuphazamiseka kwengqondo njengokukhathazeka okujwayelekile noma ukuphazamiseka kwemizwelo, isibonelo, ukwelashwa kungasiza. Kunezindlela eziningana zokwelapha ezingasetshenziswa ukwelapha ukuqwasha, njenge:

• Ukwelashwa kokuziphatha kwengqondo, ekhomba izinkolelo ezingafanele nezimo zengqondo ezinomthelela ekuqwesheni ukulala, ukuphikisana nokusebenza kwazo nokuzifaka ezifanelekile neziguquguqukayo;
• Ukulala inhlanzeko nemfundo, evumela umuntu ukuthi athole imikhuba efanele yokulala ethuthukisa ikhwalithi yokulala, agweme izinto zangaphandle ezilimazayo, njengokudla ukudla okune-caffeine noma ukudla okunzima kakhulu. Funda ukuthi ungayenza kanjani inhlanzeko enhle yokulala;
• Ukwelashwa kokulawula amandla, esiza umuntu ukuthi ahlobanise umbhede kuphela nokulala nokwenza ucansi hhayi neminye imisebenzi engaphazamisa izinga lokulala;
• Ukwelashwa kokuvimbela ukulala, okubandakanya ukunciphisa isikhathi somuntu embhedeni, ukuze kwandiswe ukusebenza kahle kokulala;
• Ukwelashwa kokuphumula, okubandakanya ukwenza izivivinyo ezilula, ukuzelula noma ukuzindla, isibonelo.

Nawa amanye amathiphu angakusiza uphumule ngaphambi kokulala.

5. Yamukela ukudla okufanele

Ukugwema ukuqwasha, ukunakekelwa kufanele futhi kuthathwe ngokudla. Ukudla okwenza ukuqwasha kube kubi kakhulu kuyizikhuthazi ezifana nekhofi, i-coca-cola, ushokoledi nopelepele, isibonelo, nokudla okulwa nokuqwasha kunothile ku-tryptophan njengobisi, amantongomane, i-oats notamatisi.

Buka le vidiyo elandelayo futhi ufunde kabanzi mayelana nokuthi yini ongayidla ukuze unciphise ukuqwasha: