Izizathu eziyi-12 uzizwa ukhathele ngaso sonke isikhathi nokuthi wenzeni ngakho

-Delile

• 1. Ukudla
• 2. Ukuntuleka kwamavithamini
• 3. Ukungalali
• 4. Ukhuluphele ngokweqile
• 5. Indlela yokuphila yokuhlala phansi
• 6. Ukucindezeleka
• 7. Ukudangala
• 8. Izinkinga zokulala
• 9. Isifo sokukhathala okungamahlalakhona
• 10. I-Fibromyalgia
• 11. Imithi
• 12. Isifo sikashukela
• Ukudla okudlela endlini

Iningi labantu ngeke licabangele ukulala kwasemini njengento enkulu. Isikhathi esiningi, akunjalo. Kepha uma ukulala kwakho kuqhubeka futhi kungena endleleni yokuphila kwakho kwansuku zonke, kungaba yisikhathi sokubona udokotela.

Izici eziningi zingaba nomthelela ekulaleni kwakho. Kungenzeka ukuthi awutholi ukulala ngokwanele ngenxa yenkinga yezempilo eyisisekelo, njenge-apnea yokulala noma i-narcolepsy. Udokotela wakho angakusiza ukuthola imbangela yokukhathala kwakho nokuthi ungakulawula kanjani.

Nazi izizathu eziyi-12 zokuthi kungani ungazizwa ukhathele ngaso sonke isikhathi.

1. Ukudla

Uma unokuthambekela kokweqa ukudla, kungenzeka ukuthi awutholi amakhalori owadingayo ukuze ugcine amandla akho ephezulu. Izikhala ezide phakathi kokudla zingadala ukuthi ushukela wegazi lakho wehle, kunciphise amandla akho.

Kubalulekile ukuthi ungeqi ukudla. Eqinisweni, kufanele futhi udle ukudla okulula okunika amandla phakathi kokudla, ikakhulukazi lapho uqala ukuzizwa uvila. Izinketho zokudla okulula okunempilo zifaka ubhanana, ibhotela lamantongomane, ama-crackers okusanhlamvu okuphelele, imigoqo yamaprotheni, izithelo ezomisiwe namantongomane.

2. Ukuntuleka kwamavithamini

Ukukhathala ngaso sonke isikhathi nakho kungaba uphawu lokushoda kwamavithamini. Lokhu kungafaka amazinga aphansi kavithamini D, uvithamini B-12, i-iron, i-magnesium, noma i-potassium. Ukuhlolwa kwegazi okujwayelekile kungasiza ekuboneni ukuntula.

Udokotela wakho angancoma ukuthatha izithasiselo. Ungakhuphula nokudla kwakho ukudla okuthile ukulungisa ukuntuleka ngokwemvelo. Isibonelo, ukudla izimbaza, inyama yenkomo, nesibindi kungaguqula ukuntula kwe-B-12.

3. Ukungalali

Ubusuku obudlulile kungalimaza amandla akho. Iningi labantu abadala lidinga ukulala amahora ayisikhombisa kuya kwayisishiyagalolunye ubusuku ngabunye. Uma uthola umkhuba wokuhlala kuze kube sebusuku kakhulu, uzibeka engcupheni yokuncishwa ubuthongo.

Prakthiza imikhuba yokulala engcono ukukhulisa amandla akho. Lala kusenesikhathi uthathe izinyathelo zokuthuthukisa ikhwalithi yokulala kwakho. Lala egumbini elimnyama, elithulile nelinethezekile. Gwema imisebenzi evuselelayo ngaphambi kokulala, njengokuzivocavoca nokubuka i-TV.

Uma ukulala kwakho kungathuthuki ngokuzinakekela, khuluma nodokotela wakho. Ungadinga insiza yokulala kadokotela noma isifundo sokulala.

4. Ukhuluphele ngokweqile

Ukukhuluphala ngokweqile nakho kungadala ukukhathala. Lapho uthwala isisindo esiningi, umzimba wakho kufanele usebenze kanzima ukuqedela imisebenzi yansuku zonke njengokukhwela izitebhisi noma ukuhlanza.

Woza necebo lokwehlisa isisindo somzimba futhi uthuthukise izinga lamandla akho. Qala ngomsebenzi olula njengokuhamba noma ukubhukuda, futhi kancane kancane wandise ukuqina njengoba amandla akho evumela. Futhi, yidla izithelo ezintsha, imifino nezinhlamvu ezigcwele. Nciphisa ukudla ushukela, ukudla okungenamsoco, nokudla okunamafutha.

5. Indlela yokuphila yokuhlala phansi

Ukuvivinya umzimba nakho kungakhuphula izinga lamandla akho. Ukuhlala phansi, ngakolunye uhlangothi, kungakushiya uzizwa ukhathele futhi ulele.

Kokunye ucwaningo, abacwaningi baphenye ukuthi indlela yokuphila engasebenzi kanye neyokuhlala phansi iyithinte kanjani imizwa yokukhathala kwabesifazane. Abesifazane abangu-73 bafakiwe esifundweni. Ezinye zezindlela zokuphila zabesifazane zihlangabezane nezincomo zomsebenzi womzimba, kanti ezinye bezingasebenzi ngokomzimba.

Ngokusho kokutholakele, abesifazane abangahlali phansi kakhulu babenezinga eliphansi kakhulu lokukhathala. Lokhu kusekela umbono wokuthi ukwanda kokuzivocavoca umzimba kunomthelela emandleni nasemandleni.

6. Ukucindezeleka

Ukucindezeleka okungapheli kungadala ikhanda, ukuqina kwemisipha, izinkinga zesisu nokukhathala.

Uma ucindezelekile, umzimba wakho ungena kumodi yokulwa noma yokundiza.Lokhu kudala ukwanda kwe-cortisol ne-adrenaline, elungisa umzimba wakho ukubhekana nezimo ezinjalo. Ngamanani amancane, le mpendulo iphephile. Endabeni yokuxineka okungapheli noma okuqhubekayo, kuthatha umthelela ezinsizakalweni zomzimba wakho, kukushiye uzizwe ukhathele.

Ukufunda ukulawula ukucindezeleka kungakhuphula izinga lamandla akho. Qala ngokusetha ukulinganiselwa, ukudala izinhloso ezingokoqobo, nokwenza izinguquko emaphethini wakho wokucabanga. Ukuphefumula okujulile nokuzindla nakho kungakusiza ukuthi uhlale uzolile ezimweni ezicindezelayo.

7. Ukudangala

Lapho uzizwa ucindezelekile, ukungabi namandla nokukhathala kungalandela. Uma uhlangabezana nokudangala, khuluma nodokotela wakho futhi nixoxe ngezindlela zokwelashwa.

Udokotela wakho angakunika umuthi olwa nokudangala noma umuthi olwa nokukhathazeka. Ungase futhi uzuze ngokululekwa ngokwengqondo. Ukwelashwa kokuziphatha kwengqondo kunguhlobo lwezokwelapha olusiza ukulungisa amaphethini emicabango emibi aholela esimweni sengqondo esingesihle nasekucindezelekeni.

8. Izinkinga zokulala

Inkinga yokulala kwesinye isikhathi iyimbangela eyinhloko yokukhathala. Uma izinga lakho lamandla lingathuthuki ngemuva kwamasonto ambalwa, noma ngemuva kokwenza ukulungiswa kwendlela yokuphila efanele, khuluma nodokotela wakho. Ungadinga ukubona isazi sokulala.

Inkinga yokulala njenge-apnea yokulala ingabangela ukukhathala kwakho. I-apnea yokulala yilapho ukuphefumula kwakho kuphumula ngenkathi ulele. Ngenxa yalokho, ubuchopho bakho nomzimba wakho awutholi umoya-mpilo owanele ebusuku. Lokhu kungaholela ekukhathaleni kwasemini.

I-apnea yokulala yisimo esibi. Kungadala umfutho wegazi ophakeme, ukugxilisa ingqondo kabi, futhi kuholele ekushayweni unhlangothi noma isifo senhliziyo. Ukwelashwa kuhilela ukusebenzisa umshini we-CPAP noma ithuluzi lomlomo ukugcina umoya ongaphezulu uvulekile ngenkathi ulele.

9. Isifo sokukhathala okungamahlalakhona

Ungazizwa ukhathele ngaso sonke isikhathi uma unesifo sokukhathala okungamahlalakhona. Lesi simo sidala ukukhathala okwedlulele okungathuthuki ngokulala. Ayaziwa imbangela yayo.

Akukho sivivinyo sokuqinisekisa ukukhathala okungapheli. Udokotela wakho kufanele akhiphe ezinye izinkinga zempilo ngaphambi kokwenza ukuxilongwa. Ukwelashwa kubandakanya ukufunda ukuthi ungaphila kanjani ngaphakathi kokulinganiselwa kwakho ngokomzimba noma ukuzihambela ngokwakho. Ukuvivinya umzimba ngokulingene nakho kungakusiza uzizwe ungcono futhi wandise amandla akho.

10. I-Fibromyalgia

I-Fibromyalgia ibangela ukusabalala kobuhlungu bemisipha nobumnene. Lesi simo sithinta imisipha nezicubu ezithambile, kepha futhi kungadala ukukhathala. Ngenxa yobuhlungu, abanye abantu abanalesi sifo abakwazi ukulala ebusuku. Lokhu kungaholela ekulaleni nasemini nokukhathala emini.

Ukuthatha isibulali-zilonda esithenjini kungasiza ekuthuthukiseni izinhlungu nokulala. Futhi, abanye abantu bathole imiphumela emihle nge-anti-depressant, kanye nokwelashwa ngokomzimba nokuzivocavoca umzimba.

11. Imithi

Kwesinye isikhathi, imithi ingakwenza uzizwe ukhathele ngaso sonke isikhathi. Cabanga emuva lapho uqala ukubona ukulala emini. Ngabe lokhu bekuyisikhathi lapho uqala umuthi omusha?

Hlola amalebula ezidakamizwa ukuze ubone ukuthi ukukhathala kungumphumela ovamile yini. Uma kunjalo, khuluma nodokotela wakho. Bangase bakwazi ukunikeza omunye umuthi, noma banciphise umthamo wakho.

12. Isifo sikashukela

Ukuzizwa ukhathele ngaso sonke isikhathi nakho kungaba uphawu lwesifo sikashukela. Uma unesifo sikashukela, umzimba wakho awenzi insulini eyanele. Lokhu kungadala ushukela ophakeme wegazi, ongathinta ukugxila kwakho kukushiye uzizwe ukhathele futhi ucasukile.

Bona udokotela nganoma yikuphi ukukhathala okungaqondakali okungathuthuki. Khumbula ukuthi ukukhathala nakho kungaba uphawu lwezinye izimo zezokwelapha njengesifo senhliziyo nomdlavuza.

Ukudla okudlela endlini

Ezinye izinsuku ziyakhathaza kunezinye. Kubalulekile ukubona ubuthongo obujwayelekile ekukhathaleni ngokweqile.

Ezimweni eziningi, ukulala ngokweqile kungalungiswa ngezinguquko ezithile zendlela yokuphila. Uma usazizwa ukhathele ngemuva kokuzama ukuphatha ukukhathala kwakho wedwa, khuluma nodokotela wakho. Ungaba nenkinga yokulala noma esinye isimo sezokwelapha esidinga ukunakwa.