Imiyalezo Yokulala Ikhona Ngempela, futhi Nansi Indlela Yokukuvimbela

-Delile

• Ukubuka konke
• Ukulala imiyalezo kubangela
• Izibonelo zokulala imiyalezo
• Ukuvikela ukuthumela imiyalezo ngokulala
• Ukudla okudlela endlini

Ukubuka konke

Ukulala imiyalezo usebenzisa ifoni yakho ukuthumela noma ukuphendula umyalezo ngenkathi ulele. Noma kungazwakala kungenakwenzeka, kungenzeka.

Ezimweni eziningi, ukuthunyelwa kwemiyalezo yokulala kuyacelwa. Ngamanye amagama, kungenzeka ukuthi kwenzeke uma uthola umyalezo ongenayo. Isaziso singakuxwayisa ukuthi unomyalezo omusha, futhi ubuchopho bakho busabela ngendlela efanayo naleyo obuyophendula ngayo lapho uphapheme.

Yize kungenzeka ukubhala umyalezo ngenkathi ulele, okuqukethwe kwayo kungahle kungaqondakali.

Imiyalezo yokulala kungenzeka ukuthi ithinte abantu abalele eduze kwamafoni abo ngezaziso ezizwakalayo.

Qhubeka ufunde ukuze ufunde kabanzi mayelana nokuthi yini ebangela ukuthumela imiyalezo ngokulala.

Ukulala imiyalezo kubangela

Siyakwazi ukuziphatha okuhlukahlukene ngesikhathi sokulala. Ukulala nokulala ukhuluma ngezinye zezinto ezivame kakhulu, kepha kuneminye imibiko yokudla, ukushayela, nokuya ocansini ulele. Imiyalezo yokulala kungenzeka ayihlukile kangako kwezinye izindlela zokuziphatha ezenzeka ngesikhathi sokulala.

Lokhu kuziphatha kokulala okungafuneki, imizwa, noma imisebenzi kuyizimpawu zesigaba esibanzi sokuphazamiseka kokulala okubizwa ngama-parasomnias. INational Sleep Foundation ilinganisela ukuthi cishe amaphesenti ayi-10 amaMelika ahlangabezana nama-parasomnias.

Ama-parasomnias ahlukene ahlotshaniswa nezigaba ezahlukahlukene zomjikelezo wokulala. Isibonelo, ukulingisa amaphupho kuhlotshaniswa nokulala kwamehlo okusheshayo (i-REM) futhi kuyingxenye yesifo esithile esaziwa njenge-REM sleep behavior disorder.

Ngokuphambene nalokho, ukuhamba ngokulala kwenzeka ngesikhathi sokuvuka okungazelelwe kokulala okuhamba kancane, uhlobo lokulala okungeyona i-REM. Umuntu olala ngokulala usebenza endaweni eguqukile noma ephansi yokwazi.

Uma ulele, izingxenye zobuchopho bakho ezilawula ukunyakaza nokuxhumeka zivuliwe, kuyilapho izingxenye zobuchopho bakho ezilawula imisebenzi ephakeme, njengokuqonda nokukhumbula, zivaliwe.

Imiyalezo yokulala ingahle yenzeke ngesikhathi esifanayo sokuqonda okuyingxenye. Kodwa-ke, okwamanje akukho lucwaningo oluhlola ukuthi lwenzeka nini emjikelezweni wokulala, noma yiziphi izingxenye zobuchopho ezisebenzayo.

Ekusetshenzisweni kobuchwepheshe nokulala, abacwaningi bathole ukuthi amaphesenti ayi-10 ababambiqhaza abike ukuthi bavuka ngenxa kamakhalekhukhwini wabo okungenani ubusuku obambalwa ngesonto.

Kuncike ekutheni kumjikelezo wokulala kwenzeka nini lokhu kungena, kungahle kudale isimo sokwazi lapho kungathunyelwa khona umlayezo wombhalo ngaphandle kokuwukhumbula ekuseni.

Kunezici eziningana ezingaba nomthelela ekuthumeleni imiyalezo ngokulala. Lokhu kufaka phakathi:

• ukucindezeleka
• ukungalali
• kuphazamise ubuthongo
• izinguquko zesheduli yokulala
• imfiva

Imiyalezo yokulala ingahle ibe nengxenye yezakhi zofuzo, njengoba abantu abanomlando womndeni wokuphazamiseka kokulala basengozini enkulu yokuthola ama-parasomnias.

Ama-parasomnias angenzeka nganoma yisiphi isikhathi, yize ethinta izingane. Lapho zenzeka ngesikhathi sokukhula, zingadalwa yisimo esingaphansi.

Ezinye zezimo ezingaba nomthelela kuma-parasomnias zifaka:

• izinkinga zokuphefumula kokulala, ngokwesibonelo ukuvimbela ukuphefumula kokulala
• ukusetshenziswa kwemithi, njenge-anti-psychotic noma i-antidepressants
• ukusetshenziswa kwezidakamizwa, kufaka phakathi ukusetshenziswa kotshwala
• izimo zezempilo (ezinjenge-restless leg syndrome noma i-gastroesophageal reflux disorder (GERD), ephazamisa ukulala kwakho

Izibonelo zokulala imiyalezo

Kunezimo ezahlukahlukene ezahlukahlukene lapho imiyalezo yokulala ingenzeka khona.

Okuvame kakhulu mhlawumbe ngemuva kokuthola isaziso. Ifoni iyakhala noma ibhiphu ukukuxwayisa ngomyalezo omusha. Isaziso kungenzeka singabi semlayezo wombhalo. Umsindo ukukhuthaza ukuthi uthathe ifoni bese uqamba impendulo, njengoba kungenzeka phakathi nosuku.

Esinye isimo esingahle senzeke lapho ukuthumela imiyalezo kungaletha ngesikhathi sephupho lapho usebenzisa khona ifoni yakho noma uthumelela othile imiyalezo. Ukusetshenziswa kwefoni ephusheni kungashukunyiswa isaziso esivela efonini yakho noma kungavunyelwe.

Kwezinye izimo, ukuthumela imiyalezo ngesikhathi sokulala kungenzeka kwenzeke ngaphandle kwesaziso. Njengoba ukuthumela imiyalezo sekuyinto ezenzakalelayo yabantu abaningi, kuyenzeka ukwenze ngaphandle kokuyalela isimo sokuzwa.

Ukuvikela ukuthumela imiyalezo ngokulala

Ukulala ubhala imiyalezo akuyona inkinga enkulu. Ngaphandle kokuhlekisa noma okungenzeka kube okuxakile, akubonisi ingozi empilweni nasenhlalakahleni yakho.

Kufanele ukhulume nodokotela uma uhlangabezana nemiyalezo yokulala kanye namanye ama-parasomnias aphazamisayo noma angaba yingozi. Uma ugcina inqubo yokulala engaguquguquki futhi usathola ama-parasomnias, angaba wuphawu lwesimo sempilo esingaphansi.

Kubantu abaningi abalele umbhalo, kunesixazululo esilula. Uma sekuyisikhathi sokulala, ungazama okukodwa kokulandelayo:

• vala ifoni yakho noma faka ifoni yakho “kwimodi yasebusuku”
• vala imisindo nezaziso
• shiya ifoni yakho egumbini lakho lokulala
• gwema ukusebenzisa ifoni yakho ehoreni ngaphambi kokulala

Noma ukuthumela imiyalezo yokulala kungeyona inkinga, ukugcina idivayisi yakho ekamelweni kungaba nomthelela kuzinga nobungako bokulala kwakho.

Okufanayo kutholakale ukuthi ukusetshenziswa kobuchwepheshe ehoreni ngaphambi kokulala kuvame kakhulu e-United States. Ukusetshenziswa kwamathuluzi obuchwepheshe asebenzisanayo, njengamaselula, kuvame ukuhlotshaniswa nenkinga yokulala futhi kubikwe ukuphumula "okungavuseleli".

Umthelela wezinto zobuchwepheshe ekulaleni ubonakala kakhulu phakathi kwentsha nasebekhulile, abavame ukuchitha isikhathi esiningi komakhalekhukhwini babo.

Kutholwe ukuthi ukusetshenziswa kwasemini nokulala kwamadivayisi we-elektroniki phakathi kwentsha kuhlotshaniswa nezinyathelo zokulala. Ukusetshenziswa kwedivayisi kuhlotshaniswa nesikhathi esifushane sokulala, isikhathi esinde esichithwe ukulala, nokushoda kokulala.

Ukudla okudlela endlini

Kungenzeka ukuthumela umbhalo ngenkathi ulele. Ngokufana nezinye izindlela zokuziphatha ezenzeka ngesikhathi sokulala, ukuthumela imiyalezo ubuthongo kwenzeka esimweni sokuzwa.

Ukulala ubhala imiyalezo akuyona inkinga enkulu. Ungayivimba ngokucisha izaziso, ucishe ifoni yakho ngokuphelele, noma umane ugcine ifoni yakho ingaphandle kwegumbi lakho lokulala.