Izesabekayo Zasebusuku Zabantu Abadala: Kungani Zenzeka Nalokho Ongakwenza

-Delile

• Ziyini izimpawu?
• Uyini umehluko phakathi kokwesaba ebusuku nephupho elibi elibi?
• Kubangelwa yini?
• Izimo zezempilo yengqondo ezingaphansi
• Izinkinga zokuphefumula
• Ezinye izinto
• Batholakala kanjani?
• Ingabe ikhona indlela yokubamisa?
• Yakha imikhuba emihle yokulala
• Yiba nomuntu okuvusa
• Bheka owelapha
• Umlingani wami unokwesaba ebusuku - kukhona yini engingakwenza?
• Okubalulekile

Izesabekayo zasebusuku ziyizigigaba zasebusuku eziphindaphindekayo ezenzeka ngenkathi ulele. Zaziwa futhi njengezinsizi zokulala.

Lapho kuqala ukwesaba ebusuku, uzovela uvuke. Ungahle umemeze, ukhale, uzulazule, noma ukhombise ezinye izimpawu zokwesaba nokuphazamiseka. Isiqephu singahlala kuze kube yimizuzu eminingana, yize ngokuvamile ungavuki. Iningi labantu lilala emuva lize lilale ngemuva kokwesaba ebusuku.

Izinsongo zobusuku zivame kakhulu ezinganeni ezincane, kodwa uma uke wazizwa njengomuntu omdala, awuwedwa. Kulinganiselwa ukuthi abantu abadala nabo babhekana nokwesaba ebusuku. Eqinisweni, lesi sibalo singase sibe ngaphezulu, ngoba abantu kaningi abakhumbuli benesabekayo ebusuku.

Funda ukuze ufunde kabanzi mayelana nokwesaba ebusuku kubantu abadala, kufaka phakathi izimbangela zabo ezingaba khona nokuthi ungazivimba kanjani.

Ziyini izimpawu?

Ukuhlala embhedeni futhi ukhale njalo kuyisibonakaliso sokuqala sokwesaba ebusuku.

Ungahle futhi:

• khala noma khala
• ngigqolozele ngingenalutho
• flail noma thrash embhedeni
• phefumula ngokushesha
• ukushaya kwenhliziyo okwenyukile
• ashiswe ngamanzi ajuluke
• kubonakala sengathi udidekile
• sukuma, ugxume embhedeni, noma ugijime uzungeze igumbi
• yiba nolaka uma umlingani noma ilungu lomndeni lizama ukukuvimbela ukuba ugijime noma ugxume

Ukwesaba ebusuku kuvame ukwenzeka ekuqaleni kobusuku, phakathi nengxenye yokuqala yesikhathi sakho sokulala. Yilapho usezigabeni 3 no-4 zokulala okungasheshisi kwamehlo (NREM), okubizwa nangokuthi ukulala okuhamba kancane. Akuvamile ukuba nazo kabili ngobusuku obubodwa, yize kungenzeka.

Imvamisa, ukwesaba ebusuku kuhlala kuphela imizuzwana embalwa kuya kumzuzu, kepha kungaqhubeka imizuzu eyi-10 noma ngaphezulu. Ngemuva kokwesaba ebusuku, abantu bavame ukulala phansi balale, bengasikhumbuli isiqephu lapho bevuka ekuseni.

Ungabathola njalo noma izikhathi ezimbalwa ngonyaka.

Uyini umehluko phakathi kokwesaba ebusuku nephupho elibi elibi?

Ukwesabisa ebusuku kungabonakala kufana namaphupho amabi, kepha lokhu kuhlukile.

Lapho uvuka ephusheni elibi, cishe uzokhumbula okungenani okunye kwalokho iphupho elalihilelekile. Ngesikhathi sokwesaba ebusuku, uhlala ulele futhi imvamisa awukhumbuli ukuthi kwenzekeni lapho uvuka.

Ungahle ukhumbule indawo evela ephusheni owaphupha ngesikhathi sesiqephu, kepha akuvamile ukukhumbula noma iyiphi enye ingxenye yesipiliyoni.

Kubangelwa yini?

Izesabeka zasebusuku zivame ukwenzeka lapho uvuka kancane ekulaleni kwe-NREM. Lokhu kwenzeka ngesikhathi soshintsho phakathi kwezigaba ezahlukene zokulala, lapho ungavuki, kepha awulele ngokuphelele.

Noma kunjalo, imbangela yangempela yalokhu kuvuka okuyingxenye kanye nokuhlobana kwayo nokwesabisa ebusuku ayaziwa. Kepha ochwepheshe bathole ezinye izici ezingadlala indima.

n. Kepha ochwepheshe bathole ezinye izici ezingadlala indima.

Izimo zezempilo yengqondo ezingaphansi

Abantu abaningi abadala abathola ukwesaba ebusuku bahlala nezimo zempilo yengqondo ezihlobene nemizwa, njengokucindezeleka, ukukhathazeka, noma isifo se-bipolar.

Izesabekayo zasebusuku ziye zahlotshaniswa nokuhlangenwe nakho kokuhlukumezeka nengcindezi esindayo noma yesikhathi eside.

Izinkinga zokuphefumula

Izimo zokuphefumula, njenge-apnea yokulala, nazo zingandisa ingozi yokuba nezinkathazo ebusuku.

Ucwaningo oluncane luka-2003 olubandakanya ababambiqhaza abangama-20 babheka ingcindezi engqungqutheleni ngobusuku obubodwa ukuze babone ukuthi imicimbi yokuphefumula ingaletha kanjani ukwesabisa ebusuku.

Imiphumela iphakamisa ukuthi abantu abanezinkinga zokulala eziphazamisayo, kufaka phakathi ukwethuka ebusuku, kungenzeka ukuthi babhekane nezinkinga zokuphefumula ngenkathi belele. Ababhali besifundo bakholelwa ukuthi lokhu kungasho ukuthi umzamo owandisiwe odingekayo wokuphefumula ungadala ukwesaba ebusuku noma izimo ezihlobene.

Ezinye izinto

Ezinye izinto ezingaba nomthelela ezinkingeni zobusuku zifaka:

• ukuphazamiseka kokulala okuhlobene nokuhamba
• isifo somlenze esingenakuphumula
• ukungalali kahle
• ukukhathala
• imishanguzo, kufaka phakathi izikhuthazi kanye nezinye izidambisigciwane
• umkhuhlane noma ukugula
• ukusetshenziswa kotshwala

Batholakala kanjani?

Ukwesaba ebusuku kubantu abadala kwesinye isikhathi kunzima ukukuxilonga ngoba akwenzeki njalo. Futhi, abantu bavame ukungakhumbuli ukuba nabo.

Kepha uma ucabanga ukuthi kungenzeka unazo, noma omunye umuntu ukubonile unazo, yenza i-aphoyintimenti nomhlinzeki wakho wezokunakekelwa kwempilo.

Bangakucela ukuthi ugcine idayari yokulala isikhashana ukusiza ukukhipha ukungalali kahle noma ezinye izindaba. Uma ulala nomlingani, bangakusiza ukuhlinzeka ngemininingwane yeziqephu.

Ukuze unciphise izimbangela, kungenzeka umhlinzeki wakho abuze:

• ngomlando wakho wezempilo
• ngabe usebenzisa izinto
• uma unomlando womndeni wokuhamba ngokulala, ukwesaba ebusuku, noma ezinye izinkinga zokulala
• uma ubhekene nanoma yiziphi izimo ezicindezelayo emsebenzini noma ekhaya
• nganoma yiziphi izimpawu zempilo yengqondo ohlangabezane nazo
• ukuthi ngabe uke wakuthola ukwelashwa kwenkinga yezempilo yengqondo
• uma unezimpawu zezinkinga zokulala ezihlobene nokuphefumula
• uma uthatha noma yimiphi imithi noma usebenzisa amakhambi emvelo, ikakhulukazi ukulala

Uma bekhipha zonke izimbangela zezokwelapha ezingaba khona, kufaka phakathi ezinye izinkinga zokulala, bangakudlulisela kuchwepheshe wokulala uma izimpawu zakho zinomthelela omkhulu kwikhwalithi yakho yokulala.

Ingabe ikhona indlela yokubamisa?

Izesabekayo ebusuku azidingi ukwelashwa ngaso sonke isikhathi. Kepha kungakuhle ukubheka ukuthi:

• ukwesaba ebusuku kube nomthelela omubi kuwe, kumlingani wakho, noma ebudlelwaneni bakho
• uvame ukuvuka ungazizwa uphumule
• iziqephu zinomthelela omubi emisebenzini yakho ejwayelekile noma empilweni yansuku zonke
• izenzo zakho ngesikhathi sesiqephu (ukweqa noma ukuvala umbhede wakho, isibonelo) kungakulimaza wena noma umlingani wakho

Ukuze uphathe ngokuphumelelayo ukwesaba kwasebusuku, kubalulekile ukuthi ufunde kabanzi mayelana nokuthi kubangelwa yini. Ukuxazulula lezo zimbangela kungaholela eziqeshini ezimbalwa futhi kungabasiza nokuthi bayeke ngokuphelele.

Yakha imikhuba emihle yokulala

Isiqalo esihle sokuqala ukuzitholela isheduli yokulala ejwayelekile. Ungathola ukuthi ukulala nje ngokwanele njalo kwanele ukulwa nokwesaba ebusuku.

Ngaphambi kokulala, zama ukugwema ukusebenzisa izinto zobuchwepheshe, ukusebenza, noma ezinye izinto ezivuselelayo. Esikhundleni salokho, zama ukuzindla, ukuphumula lapho ugeza, noma ukufunda incwadi. Ukugwema i-caffeine ntambama kanye nokunciphisa ukusetshenziswa kotshwala nakho kungasiza ekwehliseni iziqephu.

Yiba nomuntu okuvusa

Uma ukwesaba kwakho ebusuku kuvame ukwenzeka ngasikhathi sinye, zama ukuvuka wena cishe imizuzu eyi-15 ngaphambi kokuba kwenzeke. Hlala uphapheme imizuzu embalwa ngaphambi kokulala.

Ungakwenza lokhu nge-alamu noma ngokucela umlingani noma ilungu lomndeni ukuthi likuvuse.

Bheka owelapha

Kwezinye izimo, ukwesaba ebusuku kungaba uphawu lokucindezeleka, ukuhlukumezeka, ukukhathazeka, ukudangala, noma okunye ukukhathazeka ngempilo yengqondo. Uma kungekho okubonakala ngathi kuyasebenza, cabanga ukufuna ukwesekwa kumelaphi. Ungabhuka i-aphoyintimenti nochwepheshe wezempilo yengqondo endaweni yakho usebenzisa ithuluzi lethu le-Healthline FindCare.

Bangakusiza ukuthi ubone noma yiziphi izingqinamba ezisemqoka futhi bakusize ukuthi wakhe amathuluzi amasha wokubhekana nazo. ukuthuthukisa amathuluzi amasha wokubhekana I-Biofeedback, i-hypnosis, kanye nokwelashwa kokuziphatha kwengqondo konke kungasiza.

Umlingani wami unokwesaba ebusuku - kukhona yini engingakwenza?

Uma uhlala noma uhlanganyela umbhede nomlingani onokwesaba ebusuku, kunezinto ezimbalwa ongazenza ukuze unikeze induduzo futhi uzigcine ziphephile.

Gwema ukuzama ukubavusa ngesikhathi sesiqephu. Ungahle ungakwazi ukuwavusa, kepha noma ngabe uyakwazi, angadideka noma acasuke. Lokhu kungadala ukuthi balingise ngokomzimba, okunganilimaza nobabili.

Ini wena can okwenzayo kube khona ukunikeza induduzo ngaphandle kokubandakanyeka ngokomzimba. Khuluma nabo ngezwi elipholile nelithule. Uma bevuka embhedeni kodwa bengenalo ulaka, ungazama ngobumnene ukubakhombisa emuva embhedeni. Kepha buyela emuva ngokushesha lapho uzwa noma ikuphi ukungabaza noma ulaka.

Uma umlingani wakho ezizwa enamahloni ngakusasa lapho ezwa ngokuziphatha kwabo, zama ukunikeza isiqinisekiso nokuqonda. Chaza ukuthi uyazi ukuthi kungaphandle kokulawula kwabo.

Cabanga ukukhombisa ukusekelwa ngokubasiza ukugcina umkhondo weziqephu kudayari yokulala noma ukuya nabo ekuqokweni kokwelapha.

Okubalulekile

Ukwesabisa ebusuku kufushane, iziqephu ezethusayo zingadala ukuthi ukhale noma uvuke lapho ulele. Ngenkathi zivame kakhulu ezinganeni, zingathinta nabantu abadala, nazo. Akekho onesiqiniseko mayelana nembangela yabo ngqo, kodwa izinto eziningana zingadlala indima.

Uma uhlangabezana nezinkathazo zasebusuku kaningi noma ukuthola kunzima ukubhekana nakho, qala ngokwenza i-aphoyintimenti nomhlinzeki wakho wokunakekelwa kwezempilo oyinhloko. Bangakusiza unciphise imbangela engaba khona noma bakusize uthole isazi sokulala noma owelapha.