Ukulala kakhulu: yini ongayenza nokuthi wenzeni

-Delile

• 1. Ubuningi obunganele nekhwalithi yokulala
• 2. Izimo zezokwelapha
• 3. Ukusetshenziswa kwemithi
• 4. Ukusetshenziswa kwezinto ezikhuthaza ukulala
• 5. Ukulala ubuthongo
• Lokho Ukulala Okudlulele Kungabangela
• Yelashwa kanjani

Ukuzizwa ulele kakhulu, ikakhulukazi emini, kungadalwa yizinto eziningana, okuvame kakhulu ukulala kabi noma ukungalali kahle ebusuku noma ukusebenza ngamashifu, okungavinjelwa ngemikhuba emihle yokulala.

Kodwa-ke, kunezinye izimo noma izinto ezingaba imbangela yokulala ngokweqile emini futhi okufanele kubonwe ngudokotela.

1. Ubuningi obunganele nekhwalithi yokulala

Uma ulala kabi ebusuku noma unganele ngokwanele, kuvame kakhulu ukulala emini. Kukholakala ukuthi, ngaphezu kwengcindezi nokukhathazeka, ukungalali ebusuku nakho kuwumphumela wokusetshenziswa kwethelevishini, ikhompyutha kanye nezidingo ezinkulu zamahora omsebenzi, izifundo nezibopho zomphakathi.

Ukuze uzungeze le nkinga, kubalulekile ukwamukela imikhuba nemibandela evumela ikhwalithi engcono nesikhathi sokulala, ukuze ngakusasa umuntu azizwe esebenza ngokwengeziwe. Funda ukuthi ungayenza kanjani inhlanzeko enhle yokulala.

2. Izimo zezokwelapha

Izimo ze-Neurological ezinjengokudangala, ukukhathazeka, i-narcolepsy noma izifo ze-neurodegenerative zifaka isandla kuzinguquko kwikhwalithi nobungako bokulala emini. Ngaphezu kwalokho, ukuhlushwa ezinye izimo zezokwelapha, njengokuhlukunyezwa ekhanda, isifo sohlangothi, umdlavuza, i-hypothyroidism, izifo ezivuthayo noma i-anemia nakho kungakwenza ulale futhi ukhathele emini.

Kulezi zimo, kubalulekile ukubhekana ngqo nembangela yesifo.

3. Ukusetshenziswa kwemithi

Ukusetshenziswa kwemithi ethile, njengama-antihistamine, ama-relaxant muscle, ama-anticonvulsants, ama-anti-depressants, i-lithium, ama-antiparkinsonia noma izidakamizwa zenhliziyo, ngokwesibonelo, kungadala ukozela, okubonakala kakhulu emini.

Uma ubuthongo bungeqile, kufanele ukhulume nodokotela ukuze abuyisele umuthi, uma kungenzeka futhi kufanele.

4. Ukusetshenziswa kwezinto ezikhuthaza ukulala

Ukusetshenziswa phakathi nesikhathi sokudla nezitshalo zokwelapha ezithanda ukulala, njengezithelo zothando, i-valerian noma i-lemon balm, ngokwesibonelo, kungashiya umuntu ekhululekile futhi elele, futhi kungahle kuphazamise imisebenzi yansuku zonke.

Kulezi zimo, umuntu kufanele agweme ukungenisa lezi zinto emini.

5. Ukulala ubuthongo

I-apnea yokulala yenza ukuphefumula kube nzima ebusuku, okungaholela ekuvukeni okuphindaphindiwe ebusuku, umuzwa wokulala ongabuyiseli, ukukhathala kwasemini nobunzima bokugxila.

Ukwelashwa kungenziwa ngokusetshenziswa kwedivayisi ekhethekile kanye nezinguquko endleleni yokuphila. Funda kabanzi mayelana nokwelashwa.

Lokho Ukulala Okudlulele Kungabangela

Kubaluleke kakhulu nokwazi ukuthi yini engabangela ukulala ukwazi ukuthi ukulala kungadala kangakanani. Ukulala kabi noma ukungalali kungaba nemiphumela emibi kwezempilo, ngakho-ke, ezinyangeni, ukungabikho kokulala ngokwanele kungadala:

• Ukuntuleka noma ubunzima ekugxileni;
• Ukusebenza kwesikole esiphansi noma ukusebenza;
• Ukumelana ne-insulin;
• Ukucindezeleka nokukhathazeka;
• Ingozi eyengeziwe yokushaywa unhlangothi, isifo senhliziyo nokufa okungazelelwe;
• Ingozi eyengeziwe yezingozi zomgwaqo;
• Umfutho wegazi ophezulu;
• Isifo sokuqina kwemithambo yegazi;
• Ukukhuluphala ngokweqile.

Ngaphezu kwalokho, abantu abasebenza ngamashifu, eminyakeni edlule, basenengozi eyengeziwe yokuthuthukisa uhlobo oluthile lomdlavuza maqondana nabantu abasebenza ngohlelo olujwayelekile.

Yelashwa kanjani

Ukwelashwa kokulala ngokweqile kuya ngesizathu sayo. Udokotela uzokwazi ukunikeza izinkomba ezithile ukuze lowo muntu abe nobusuku obuhle bokulala ngokunethezeka futhi, ukuze aqaphe ngokwengeziwe phakathi nosuku. Ngaphezu kwalokho, kungakhombisa nokusetshenziswa kwesistimu yezinzwa esekwe i-caffeine, isibonelo.

Amanye amathiphu angasiza umuntu ukuthi ahlale esimweni esihle sokuqapha emini bathatha ishawa ebandayo lapho evuka, bedla ukudla okuvuselelayo okufana nekhofi, itiye elimnyama nojinja njalo emahoreni amathathu nokugcina ingqondo isebenza phakathi nosuku.