Ingabe Ukunqamuka Kokuya Esikhathini Kungabangela Ukuqwasha?

-Delile

• Ziyini izimpawu zokuqwasha?
• Ingabe kukhona ukuxhumana phakathi kokunqamuka kokuya esikhathini nokuqwasha?
• Izinguquko zeHormone
• Ukushisa okushisayo
• Imithi
• Yini enye ebangela ukuqwasha?
• Kuphethwe kanjani ukuqwasha?
• Kuphathwa kanjani ukuqwasha?
• Dala igumbi elilungele ukulala
• Yidla ngaphambi kwesikhathi
• Prakthiza amasu okuphumula
• Umsele imikhuba emibi
• Ingabe ukuqwasha kuphathwa ngendlela ehlukile lapho kuhlobene nokunqamuka kokuya esikhathini?
• Ongakwenza manje

Ukunqamuka kokuya esikhathini nokuqwasha

Ukunqamuka kokuya esikhathini yisikhathi soshintsho olukhulu empilweni yowesifazane. Yini okufanele isolwe ngalezi zinguquko zamahomoni, zomzimba nezingokomzwelo? Amaqanda akho.

Ufinyelela esikhathini sokuya esikhathini ngokusemthethweni uma sekudlule unyaka ogcwele kusukela esikhathini sakho sokugcina sokuya esikhathini. Amabhulokhi esikhathi ngaphambi nangemva kwalowo maki wonyaka owodwa aziwa ngokuthi yi-peri- nangemva kokuya esikhathini.

Ngesikhathi sokuphela kwesikhathi, ama-ovari akho aqala ukukhiqiza inani eliphansi lamahomoni asemqoka. Lokhu kufaka phakathi i-estrogen ne-progesterone. Njengoba la mazinga ama-hormone ehla, izimpawu zokunqamuka kokuya esikhathini ziyanda. Esinye sezimpawu ezinjalo ukulala.

Ukuqwasha kuyisifo esikuvimbela ekutholeni ubuthongo obanele. Lokhu kungasho ukuthi unenkinga enzima yokulala. Kungasho futhi ukuthi uma uke walala, uba nobunzima bokulala.

Ziyini izimpawu zokuqwasha?

Izimpawu zokuqwasha azicaci kahle njengokungakwazi ukulala noma ukuhlala ulele. Yize lezi kuyizinkomba ezimbili ezinkulu kakhulu, ezinye zikhona.

Abantu abanokuqwasha bangase:

• thatha imizuzu engama-30 noma ngaphezulu ukulala
• balale ngaphansi kwamahora ayisithupha ngobusuku obuthathu noma ngaphezulu ngesonto
• uvuke ekuseni kakhulu
• angazizwa ephumule noma eqabulekile ngemuva kokulala
• uzizwe ulele noma ukhathele usuku lonke
• ukhathazeke ngokulala njalo

Ngokuhamba kwesikhathi, lokhu kulahlekelwa ubuthongo kungathinta impilo yakho nenhlalakahle yakho. Ngaphezu kokukhathala, ukuqwasha kungathinta impilo yakho ngezindlela eziningana.

Ungakwazi:

• uzizwe ukhathazekile
• uzizwe uthukuthele
• uzizwe ucindezelekile
• ube nesikhathi esinzima ukugxila noma ukunaka
• ukuthola kunzima ukukhumbula izinto noma ukuhlala emsebenzini
• uhlangabezana namaphutha amaningi noma izingozi
• uhlangabezana nokwanda kokuvama kwekhanda
• uhlangabezana nezinkinga zamathumbu, njengesisu esithukuthele

Ingabe kukhona ukuxhumana phakathi kokunqamuka kokuya esikhathini nokuqwasha?

Kwabesifazane abashintshela esikhathini sokuya esikhathini, izinkinga zokulala zivame ukuhambisana nenkambo. Eqinisweni, cishe amaphesenti angama-61 abesifazane abasesimweni sokuya esikhathini sokuya esikhathini aba neziqubu zokuqwasha njalo.

Ukudlulela esikhathini sokuya esikhathini kungathinta umjikelezo wakho wokulala emazingeni amathathu ahlukene.

Izinguquko zeHormone

Izinga lakho le-estrogen ne-progesterone lehla ngesikhathi sokunqamuka kokuya esikhathini. Lokhu kungadala ushintsho oluningi endleleni yakho yokuphila, ikakhulukazi kwimikhuba yakho yokulala. Ngokwengxenye lokhu kungenxa yokuthi iprogesterone iyi-hormone ekhiqiza ubuthongo. Ngenkathi umzimba wakho ubhekana nala mazinga e-hormone anciphayo, ungakuthola kunzima ukulala futhi kunzima ukuhlala ulele.

Ukushisa okushisayo

Ukushisa okushisayo nokujuluka ebusuku kuyimiphumela emibi kakhulu yokunqamuka kokuya esikhathini. Njengoba amazinga akho ama-hormone ehla enyuka, ungazizwa sengathi unamaqubu angazelelwe futhi wehla ekushiseni komzimba wakho.

Empeleni uhlangabezana nokwanda kwe-adrenaline okubangelwa ukwehla okusheshayo kwamahomoni. Leli yikhemikhali elifanayo elibhekene nokuphendula kwakho ekucindezelekeni noma esimweni sokulwa noma sendiza. Umzimba wakho ungaba nobunzima bokululama kulokhu kuqubuka kwamandla, okwenza kube nzima kuwe ukuthi ulale ubuthongo.

Imithi

Njengoba izinguquko zemvelo zamakhemikhali nezamahomoni zingaphazamisa ukulala, kanjalo nezinguquko ezibangelwa yimithi noma izithasiselo ozithathayo. Ukuphazamiseka kokulala kungumphumela ohlangothini wemithi eminingi, ngakho-ke uma uqala umuthi omusha noma usebenzisa i-over-the-counter supplement, engaba nomthelela ekuqwashisweni kwakho.

Yini enye ebangela ukuqwasha?

Ubusuku bokulala abuvamile kunoma ngubani. Eqinisweni, iningi labantu lizobhekana nobusuku obubili noma obubili bokulala ngaphandle kokuthula. Izimbangela ezivamile zifaka:

• Ukucindezeleka. Umsebenzi, umndeni, kanye nobudlelwano bomuntu siqu kungathatha inani labo ngaphezu nje kwempilo yakho yengqondo. Zingathinta nokulala kwakho.
• Ukuphazamiseka kwengqondo. Uma uhlushwa ukukhathazeka, ukudangala, noma ezinye izinkinga zempilo yengqondo, usengozini enkulu yokuhlangabezana nokuqwasha. Eziningi zalezi zinkinga, ngaphezu kwezimpawu ezingokomzwelo, zingadala ukuphazamiseka kokulala.
• Imikhuba emibi yokudla. Ukudla sekuhlwile kakhulu kungathinta ukugayeka kokudla kwakho, bese kuthi namandla akho okulala. Iziphuzo zokuphuza ezifana nekhofi, itiye, noma utshwala nakho kungaphazamisa umjikelezo wokulala komzimba wakho.
• Ukuhambela umsebenzi. Uma unamamayela amaningi esibhakabhaka kunamamayela ezimoto, kungenzeka ukuthi uhlelo lwakho lokulala luyathinteka. Izinguquko ze-Jet lag nezoni yesikhathi zingathatha ukukhokhela, kokubili esikhathini esifushane nangesikhathi eside.

Ingozi yakho yokuqwasha nayo iyanda njengoba ukhula, ikakhulukazi uma ungaphezu kweminyaka engama-60. Lokhu kungenxa yezinguquko zemvelo emjikelezweni wokulala komzimba wakho.

Kuphethwe kanjani ukuqwasha?

Udokotela wakho uzoqala akubuze ngemikhuba yakho yokulala. Lokhu kufaka phakathi ukuthi uvame ukuvuka nini, lapho uvame ukulala khona, nokuthi ukhathele kangakanani emini. Bangakucela ukuthi ugcine idayari yokulala ukulandelela lezi ziphathamandla esikhathini esithile.

Udokotela wakho uzophinde enze ukuhlolwa komzimba ukuze ahlole noma yiziphi izimo ezicashile ezingadala ukuqwasha. Kwezinye izimo, lokhu kusho ukuthi bazohlola igazi.

Uma imbangela ingenakunqunywa, udokotela wakho angancoma ukuthi uhlale ubusuku esikhungweni sokulala. Lokhu kuvumela udokotela wakho ukuthi aqaphe umsebenzi womzimba wakho ngenkathi ulele.

Kuphathwa kanjani ukuqwasha?

Yize izimbangela eziningi zokuqwasha kwakho njalo zingenakho "ukwelashwa" noma ukwelashwa kweqiniso, kunezinto ezimbalwa ongazenza ukusiza ukumema ukulala okungcono.

Dala igumbi elilungele ukulala

Izikhathi eziningi, igumbi ozama ukuvala iso liphazamisa ikhono lakho lokwenza lokho kanye. Izakhi ezintathu eziyinhloko zokulala zingathinta ukulala kwakho.

Lokhu kufaka phakathi izinga lokushisa, ukukhanya, nomsindo. Ungabhekana nalokhu ngo:

• Ukugcina ithempeli lakho lokulala lipholile ngangokunokwenzeka. Incomo eqinile icishe ibe ngama-65 °. Amakamelo apholile akwenza ube sethubeni lokulala ubusika bonke kahle.
• Ukucisha noma yiziphi izibani. Lokhu kufaka phakathi amawashi we-alamu nomakhalekhukhwini. Amalambu abenyezayo nacwayizayo omakhalekhukhwini angaxwayisa ubuchopho bakho noma ulele, futhi uzobe uvuka ngezikhathi ezingajwayelekile ngaphandle kwencazelo ecacile.
• Ukumisa noma imiphi imisindo engadingekile. Ukucisha umsakazo, ukususa amawashi okuthikha, nokuvala izinto zikagesi ngaphambi kokungena kungakusiza ukuba ulale kahle ebusuku.

Yidla ngaphambi kwesikhathi

Ukudla okulula noma ingilazi yobisi ngaphambi kokulala cishe ngeke kulimaze, kodwa isidlo esikhulu ngaphambi kokukhasa phakathi kwamashidi singaba iresiphi yokuphaphama ebusuku. Ukulala ngesisu esigcwele kungadala isilungulela ne-acid reflux, zombili lezi zinto ezingakwenza ungakhululeki ngenkathi ulele.

Prakthiza amasu okuphumula

Ukuthola indlela yokwehlisa futhi uphumule kungakusiza ungene ebuthongweni. I-yoga emnene noma ukuzelula kancane ngaphambi kokulala kungakusiza ukuthi wehlise ingqondo yakho futhi uzizwe ukhululekile ngenkathi ulele.

Umsele imikhuba emibi

Ababhemayo nabaphuzayo cishe bazothola ukuthi ukulala kunzima kakhulu phakathi nezinsuku zakho zangaphambi kokuya esikhathini nokuya esikhathini. I-nicotine esemikhiqizweni kagwayi iyisikhuthazi, engavimbela ubuchopho bakho ekunciphiseni amandla okulala.

Yize kuliqiniso ukuthi utshwala buyisidambisi, umphumela ngeke uhlale njalo. Utshwala futhi buvimbela izigaba ezijulile zokulala okubuyisayo, ngakho-ke ubuthongo obutholayo abenzi kakhulu ekutholeni kwakho.

Ingabe ukuqwasha kuphathwa ngendlela ehlukile lapho kuhlobene nokunqamuka kokuya esikhathini?

Uma ukuqwasha kwakho kuhlobene nokunqamuka kokuya esikhathini, ungathola ukukhululeka ngokulinganisa amazinga akho e-hormone. Kunezinketho eziningi zalokhu, kufaka phakathi:

• Ukwelashwa kokufaka esikhundleni seHormone. Lokhu kwelashwa kungangeza amazinga akho e-estrogen ngenkathi amazinga emvelo ancipha ngesikhathi sokuphela kwesikhathi nokunqamuka kokuya esikhathini.
• Ukulawulwa kokuzalwa komthamo ophansi. Umthamo ophansi ungakwazi ukuzinzisa amazinga ama-hormone, anganciphisa ukulala.
• Izidakamizwa eziphansi zokunciphisa izidakamizwa. Imithi eguqula amakhemikhali akho obuchopho ingakusiza ukuthi uthole ukulala.

Ungase futhi ucabangele ukuthatha i-melatonin. IMelatonin yihomoni esiza ukulawula imijikelezo yakho yokulala nokuvuka. Kungasiza ukubuyisela umjikelezo wakho wokulala.

Uma udokotela wakho esola ukuthi ukuqwasha kwakho kwakamuva kungumphumela womuthi noma umphumela ohlangothini lokuhlangana kwemithi, bazosebenzisana nawe ukuthola izindlela ezingcono zemithi ezingakuthinti ukulala kwakho.

Ongakwenza manje

Abantu abaningi bazobhekana neziqubu zokuqwasha ngezikhathi ezithile, kepha ukuqwasha okuhlobene nokunqamuka kokuya esikhathini kunganweba amasonto nezinyanga uma kungalashwa kahle. Uma uhlangabezana nokuqwasha, kufanele uhlangane nodokotela wakho ukuze nixoxe ngezinketho zakho.

Okwamanje, kunezinto eziningana ongazenza ukunciphisa noma ukunciphisa izimpawu zakho. Kubandakanya:

• Ukulala kancane. Impela, awungeke uvule ikhanda lakho ngqo etafuleni lakho emsebenzini, kodwa ngubani okufanele akuvimbe ekutholeni amandla phakathi nehora lakho lesidlo sasemini? Nap ngezimpelasonto nanoma yisiphi isikhathi lapho uzizwa ukhathele. Uma ulele futhi ucabanga ukuthi ungazitholela iso, sisebenzise lokho.
• Ukuhlala kunamanzi amaningi. Uma ulwela ukuhlala uqaphile, finyelela ingilazi yamanzi. Amanzi angakusiza ugcine amandla akho emvelo ephezulu.
• Lalela umzimba wakho. Njengoba ukhula, iwashi lakho langaphakathi liyashintsha. Ungahle ungakwazi ukulala kuze kube sebusuku futhi uvuke ekuseni njengoba wenza ngaphambili. Ukuhambisa izikhathi zakho zokulala uye kulokho umzimba wakho ngokwemvelo ofuna ukukwenza kungasiza.