Okufanele Ukwazi Ngokulala Lapho Ugula

-Delile

• Kungani uzizwa ukozela lapho ugula?
• Ziyini izinzuzo zokulala lapho ugula?
• Ukulala okungakanani ngokweqile?
• Amathiphu wokuthola ikhwalithi yokulala uma ugula
• Izeluleko zokulala lapho ugula
• Okubalulekile
• Ukulungiswa Kokudla: Ukudla Okushaya Ukukhathala

Uma ugula, ungazithola ulele embhedeni noma kusofa usuku lonke. Kungakhathaza, kodwa kuyinto ejwayelekile ukuzizwa ukhathele futhi udangele lapho ugula.

Eqinisweni, ukulala lapho ugula kubalulekile. Yindlela eyodwa umzimba wakho okutshela ngayo ukuthi wehlise ijubane futhi uphumule, ukuze uthole impilo.

Funda ukuze ufunde kabanzi mayelana nokuthi ukulala kukhuphula kanjani amasosha akho omzimba nokuthi ungakuthola kanjani ukuphumula okuhle ebusuku ngisho noma ukhwehlela noma ikhala eligcwele.

Kungani uzizwa ukozela lapho ugula?

Ukulala kunika umzimba wakho isikhathi sokuzilungisa, okudingayo uma ugula. Lapho uqala ukozela, kuyakuphoqa ukuthi wehlise ijubane futhi unikeze umzimba wakho isikhathi esidinga ukuphola ngaso.

Kukhona nezinqubo ezithile zokuzivikela ezifikayo ezenzeka ngenkathi ulele ezingasiza amandla omzimba wakho wokulwa nokugula. Uma uzozela lapho uzizwa ngaphansi kwesimo sezulu, kungaba yindlela yomzimba wakho yokuzama ukuvumela lezo zinqubo zingene.

Ukulwa nokugula kudinga namandla amaningi, okungakwenza uzizwe ukhathele futhi untula amandla.

Ziyini izinzuzo zokulala lapho ugula?

Iningi lezinzuzo zokulala lapho ugula zihlobene nokusiza amasosha akho omzimba enze umsebenzi wawo futhi alwe nokugula kwakho. Lokhu kwenzeka ngezindlela ezimbalwa ezihlukile.

Okokuqala, ama-cytokines, awuhlobo lwamaprotheni kumasosha akho omzimba abhekise ezifweni, akhiqizwa futhi akhishwe ngesikhathi sokulala. Lokhu kusho ukuthi ukulala kusiza ukweqa ukuqala ukuphendula komzimba wakho ekuguleni kwakho.

Umzimba wakho futhi unempendulo engcono yomkhuhlane - okungenye indlela elwa ngayo nokutheleleka - ngenkathi ulele.

Amasosha akho omzimba nawo adinga amandla ukuze asebenze. Uma uvukile, umzimba wakho udinga ukuqondisa amandla emisebenzini efana nokucabanga noma ukuhambahamba. Uma ulele, umzimba wakho ungaqondisa kabusha lawo mandla kumasosha akho omzimba ukuze uthole kangcono ngokushesha ngangokunokwenzeka.

Ukukhathala futhi kusho ukuthi mancane amathuba okuthi uphume uyosulela abanye ngenkathi ugula.

Ukuntuleka kwamandla nakho kungakusiza ugcine uphephile. Ngoba amasosha omzimba wakho umatasatasa alwa nokutheleleka onakho, awalwi futhi nokulwa nanoma yiziphi izifo ezintsha ezingaba khona. Ngakho-ke, ukuzwa ukhathele kungakuvimbela ekuphumeni nasekuzivezeni kwamanye amagciwane nezifo.

Futhi njengoba kusikisela ukuthi ukungalali kungakwenza uthambekele ekuguleni, ukuhlala ngaphakathi nokuthola ukulala ngokwengeziwe kunomphumela omuhle nakakhulu empilweni yakho.

Ukulala okungakanani ngokweqile?

Uma ulele kakhulu uma unomkhuhlane, umkhuhlane, noma umkhuhlane, kungenxa yokuthi umzimba wakho udinga okunye. Ukulala ngaphezu kokujwayelekile kusiza umzimba wakho ukuba wakhe amasosha omzimba futhi ulwe nokugula kwakho.

Uma uzithola ulele usuku lonke lapho ugula - ikakhulukazi phakathi nezinsuku ezimbalwa zokuqala zokugula kwakho - ungakhathazeki. Inqobo nje uma uvuka uphuza amanzi futhi udle ukudla okunomsoco ngezikhathi ezithile, vumela umzimba wakho ukuthole konke okunye okudingayo.

Uma, noma kunjalo, umkhuhlane wakho, umkhuhlane, noma ukugula kwakho kungabonakali kungcono ngesikhathi, ngisho nokuphumula okuningi, qiniseka ukuthi uyalandela nodokotela wakho.

Futhi, uma ukugula kwakho kuba ngcono, kodwa usakhathele noma udangele, kuwumqondo omuhle ukubona udokotela wakho ukuthola imbangela.

Amathiphu wokuthola ikhwalithi yokulala uma ugula

Noma ukugula kungakudinisa, kungaba nzima ukulala ngezinga lapho ungazizwa kahle noma unekhala eligcwele noma ukukhwehlela okungapheli. Ezimweni eziningi, izimpawu zivame ukuba zimbi kakhulu ngokuhamba kosuku, okungenza ukulala kube nzima kakhulu.

Uma unenkinga yokulala, zama amanye ala macebiso:

Izeluleko zokulala lapho ugula

• Lala uphakamise ikhanda. Lokhu kusiza izindinyana zakho zamakhala kudonse futhi kunciphise ingcindezi ekhanda lakho. Vele ungaliphakamisi ikhanda lakho liphezulu kangangokuba lenza intamo yakho ibuhlungu.
• Gwema imishanguzo ebandayo, kufaka phakathi iningi lama-decongestants, elingakugcina uphapheme emahoreni ngaphambi kokulala. Esikhundleni salokho, sebenzisa umuthi obandayo owenzelwe ngokukhethekile isikhathi sasebusuku.
• Thatha ishawa esishisayo noma ugeze ngaphambi kokulala. Lokhu kungakusiza uphumule futhi kuhlukanise namafinyila ukuze ukwazi ukuphefumula kalula.
• Sebenzisa umswakama egumbini lakho lokulala ukusiza ukuvimbela imigwaqo yomoya eminyene, eminyene.
• Zama ukuphuza inkomishi yetiye le-chamomile ukukusiza uphumule futhi uzizwe ulele. Faka ulamula noma uju ukudambisa umphimbo. Vele uqiniseke ukuthi uqeda ukuphuza itiye lakho okungenani ihora ngaphambi kwesikhathi sokulala ukuze ungavuki uye endlini yangasese.
• Uma uvuka phakathi kwamabili, phendula ngokushesha kunoma yini ekuvusile. Shaya amakhala akho, uphuze amanzi, noma wenze noma yini enye okudingeka uyenze ukuze ubuyele ukulala kalula.
• Qiniseka ukuthi igumbi lakho lisethelwe ukulala kahle. Kufanele kube kuhle, kube mnyama, futhi kuthule.
• Uma ungakwazi ukulala ngokwanele ebusuku, zama ukulala. Ukulala ubuthongo imizuzu engama-30 ngesikhathi kungakusiza ulale kalula ebusuku.

Okubalulekile

Ukulala lapho ugula kubalulekile ukuze ululame. Ukulala kusiza ukukhulisa amasosha akho omzimba, ukuze ukwazi ukulwa nokugula kwakho ngempumelelo.

Umzimba wakho uyakwazi okudingayo, ngakho ungakhathazeki uma uzithola ulele kakhulu lapho ugula, ikakhulukazi ezinsukwini ezimbalwa zokuqala.

Uma uthola ukuthi usakhathele futhi ulele kakhulu kunokujwayelekile ngemuva kokululama ekuguleni kwakho, qiniseka ukuthi uyalandela nodokotela wakho ukuthola ukuthi yini engase ibangele ukulala kwakho.

Ukulungiswa Kokudla: Ukudla Okushaya Ukukhathala