Okufanele Ukwazi Ngokulala ngokweqile, kanye namathiphu ama-5 wokulala okungcono

-Delile

• Imihlahlandlela yokulala
• Izimbangela ezingenzeka zokulala ngokweqile
• Izinkinga
• Ukulala ngokweqile kutholakala kanjani?
• Umbono
• Izeluleko ezi-5 zokulala okungcono
• 1. Zama uhlelo lokulala
• 2. Dala indawo ekahle yokulala
• 3. Nika amandla amadivayisi akho phansi
• 4. Naka imikhuba yakho yokuphila
• 5. Gcina idayari yokulala

Udinga ukulala okungakanani?

Mhlawumbe uzwile ukuthi kufanele uthole inani elifanele lokulala ubusuku ngabunye. Ukungakwenzi lokho kuzokubeka kulokho okubizwa ngokuthi "isikweletu sokulala," futhi kungaholela ezinqwaba zezimpawu nezinkinga zezempilo.

Empeleni kufanele ulale kangakanani? Izidingo zokulala zixhomeke kakhulu kubudala, kepha futhi zingabantu ngabodwana. Izidingo zakho zokulala nazo zingathinteka ukukhulelwa, ukuguga, ukuncishwa ubuthongo, nekhwalithi yokulala.

Uma uthola ukulala okuncane kakhulu ungacabanga ukwenza izinguquko ezithile empilweni. Kepha uma lokho kungasebenzi, ungahle uthande ukukhuluma nodokotela wakho.

Ungase futhi ufune ukutshela udokotela wakho uma uthola ukulala ngokweqile. Kungenzeka ukuthola into enhle kakhulu. Ukulala ngokweqile kungaba uphawu lwezinkinga ezahlukahlukene zezokwelapha. Futhi ukulala kakhulu kungaholela engcupheni yezempilo.

Imihlahlandlela yokulala

Nayi imihlahlandlela yamanje evela ku-National Sleep Foundation:

Izimbangela ezingenzeka zokulala ngokweqile

Ukulala ngokweqile kubizwa ngokuthi yi-hypersomnia noma "ukulala isikhathi eside." Lesi simo sithinta cishe amaphesenti amabili abantu. Abantu abane-hypersomnia bangadinga ukulala amahora afinyelela kwayi-10 kuya kwayi-12 ubusuku ngabunye ukuze bazizwe bengcono kakhulu.

Njengoba impilo yansuku zonke ingafaka phakathi imithwalo yemfanelo engakuvumeli lokhu kuphumula okungaka, abalele isikhathi eside bangazizwa bekhathele ngokweqile emini futhi babambe izinsuku ezingekho, balale cishe amahora ayi-15 ngesikhathi.

Ungase ube ne-hypersomnia uma uvame ukuvuka phakathi kobusuku. Ungahle ungazikhumbuli zonke izikhathi zakho zokuvuka ebusuku, kepha zingakugcina ekutholeni ubuthongo obanele ngokwanele ukuze zikushiye uzizwa uvuselelwe.

I-Hypersomnia imvamisa iqala ebuntwaneni. Uma ungakaze uzizwe ukhathele njengamanje, kungenzeka ukuthi kukhona okunye okuqhubekayo. Izici zokuphila zingadlala indima. Uma ungalali ngokwanele njalo, umzimba wakho ungazama ukuzenzela ngokulala ngokweqile.

Kunezimo eziningi zezempilo ezingadala ukuthi ulale ngokweqile, njenge:

• izingqinamba ze-thyroid
• Isifo senhliziyo
• ukulala ubuthongo
• ukudana
• ukugula
• imithi ethile

Izinkinga

Kubantu abane-hypersomnia, ukulala ngokweqile kungadala izingqinamba ezilandelayo:

• ukukhathazeka
• amandla aphansi
• izinkinga zememori

Noma ungenayo inkinga yokulala, ukulala ngokweqile njalo kungaba nomthelela omubi empilweni yakho. Ezinye izinkinga zingafaka:

• ikhanda
• ukukhuluphala ngokweqile
• isifo sikashukela
• ukuhlungu obusemhlane
• ukudana
• Isifo senhliziyo
• ingozi eyengeziwe yokufa

Abantu abalala ngokweqile bangaba sengozini enkulu yezingozi zemoto. Njalo qaphela lapho usebenzisa imishini esindayo uma ngabe uhlangabezana nokulala ngokweqile.

Ukulala ngokweqile kutholakala kanjani?

Kungumqondo omuhle ukuhlola nodokotela wakho uma izimpawu zakho zokulala zihlala isikhathi eside kunamasonto ayisithupha. Ekuqokweni kwakho, udokotela wakho cishe uzokubuza imibuzo mayelana nemikhuba yakho yokulala nendlela ophila ngayo, imishanguzo nomlando wezempilo. Ungase futhi uhlolwe ngokomzimba futhi ucelwe nokuthi uhlanganyele esifundweni sokulala.

Uma ukulala kwakho ngokweqile kungabangelwa ezinye izimo zezokwelapha, udokotela wakho angancoma okulandelayo:

• Linganisela ukulala kwakho kufayela le- Isikali Sokulala E-Epworth. Uzokala ukulala kwakho ukusiza udokotela wakho aqonde ukuthi ukulala kukuthinta kanjani impilo yakho yansuku zonke.
• Gcina idayari yokulala. Uzoqopha imikhuba yakho yokulala, njengokuthi ulala nini, uvuka nini, nokuthi uvuka kangaki, ukuze udokotela wakho abheke amanani wokulala namaphethini. Kufanele ulandele ukulala kwakho isonto ngaphambi kokubona udokotela wakho.
• Thatha i-polysomnogram. Uzohlala ubusuku endaweni yokulala enamathiselwe esweni ezolinganisa ukusebenza kobuchopho, ukunyakaza kwamehlo, ukunyakaza kwemilenze, ukushaya kwenhliziyo, nokuningi.
• Thatha ukuhlolwa kokubambezeleka kokulala okuningi. Lokhu kuhlolwa kuvame ukwenziwa ngosuku olulandelayo ngemuva kwe-polysomnogram. Kukala ukulala kwakho njengoba ulala emini.

Umbono

Uma ukulala kwakho ngokweqile kubangelwa inkinga yezempilo, ukwelapha inkinga kungakusiza ukuthi uqale ukulala ngokujwayelekile. Ukwenza ushintsho kwindlela yokuphila ebhekana nemikhuba emibi yokulala nakho kungasiza.

Futhi, buza udokotela wakho ukuthi ikhona yini imishanguzo engakusebenzela. I-Modafinil (i-Provigil), ngokwesibonelo, iyisidakamizwa esikhuthaza ukuvuka. Ocwaningweni lwabantu abane-narcolepsy kanye ne-idiopathic hypersomnia, lo muthi uboniswe ukuthuthukisa ukusebenza kokushayela nokuqapha.

Izeluleko ezi-5 zokulala okungcono

Hlela inkundla ukuphumula okuhle ngokulandela lezi zeluleko:

1. Zama uhlelo lokulala

Lala uvuke ngasikhathi sinye nsuku zonke, nangezimpelasonto. Uma ulala futhi uvuka ngasikhathi sinye usuku ngalunye, ulungisa umzimba wakho ukuthi ulindele ukulala ngaleso sikhathi. Ekugcineni ungangena esigqini lapho ubuthongo buza kalula khona.

2. Dala indawo ekahle yokulala

Ukuba ntofontofo kuzosiza umzimba wakho ukulala. Qiniseka ukuthi igumbi lakho lokulala lipholile, limnyama futhi lithule. Ungahle ufune ukwenza mnyama igumbi usebenzisa amakhethini. Ama-earplugs noma umshini onomsindo omhlophe ungasiza ekuqedeni iziphazamiso.

Zama ukunciphisa inani lezilwane ezifuywayo noma izingane ezilele embhedeni wakho, futhi ugweme ukulala nethelevishini ivuliwe, noma ngabe umsindo uvaliwe. Futhi cabanga ngokushintsha umcamelo wakho noma umatilasi uma bengakhululekile.

3. Nika amandla amadivayisi akho phansi

Izikrini zamakhompyutha nezocingo zikhipha lokho okubizwa ngokuthi ukukhanya okuluhlaza okwesibhakabhaka. Ebusuku lolu hlobo lokukhanya lungaphazamisa isigqi semvelo somzimba wakho futhi luphazamise ukulala. Nika amandla amadivayisi akho futhi ukhawulele ukuvezwa kwakho ekukhanyeni okuluhlaza okwesibhakabhaka emahoreni amabili kuya kwamathathu ngaphambi kokulala.

4. Naka imikhuba yakho yokuphila

Ukuzinakekela ngesikhathi sokuvuka kuzokusiza ukulala kwakho. Cabanga ngezinto ozidlayo. I-caffeine ingakuphephetha uma idliwe eduze nesikhathi sokulala. Utshwala bungakwenza ulale, kepha empeleni benza izinga lakho lokulala libi kakhulu. Itiye eliyikhambi noma ubisi olufudumele yizinto ezingcono ezingangena esikhundleni. Ukuzivocavoca umzimba kuhle emzimbeni wakho, kodwa ukukwenza ngaphambi kokulala kungaphazamisa ukulala kwakho.

5. Gcina idayari yokulala

Uma unezinto ezikukhathazayo ngokulala kwakho, bhala ngazo. Faka noma yini nakho konke mayelana nemikhuba yakho ejwayelekile nenqubo ejwayelekile ukuze ukwazi ukukhombisa udokotela wakho. Qiniseka ukuthi ubhala phansi ukuthi ulala isikhathi esingakanani ubusuku ngabunye, kuthatha isikhathi esingakanani ukulala, uma ulala emini, nanoma yini enye ehlobene nokuphumula kwakho ocabanga ukuthi ingabalulekile.