Ungakuyeka Kanjani Ukujikijela Nokujika Ebusuku

-Delile

• Yini ebangela ukuthi ujikijele futhi ujike ubusuku bonke?
• Ukuzizwa ngikhathazekile
• Ukuzizwa ucindezelekile
• Ukweqisa ngokweqile
• Uhlelo olubi lokulala
• Ukulala ngaphezulu ngaphambi kokulala
• Ukudla okungalingani
• Izimo zezokwelapha ezingaphansi
• Isifo somlenze esingenasiphetho
• I-apnea yokulala
• Ukuqwasha
• Ungayeka kanjani ukuphonsa nokujika ebusuku
• Ukubonana nodokotela nini
• Ukudla okudlela endlini

Ukuchitha amahora uphonsa futhi ujika ebusuku lapho uzama ukulala akujabulisi, kuyaphazamisa, futhi kuyakhathaza impela.

Ukukhathazeka, ukucindezeleka, nokugcwala ngokweqile ngezinye zezinto ezingadala ukwanda kokujikijela nokujika ebusuku.

Kulesi sihloko, sizohlola ukuthi kungani ungahle ujikijele futhi ujike kakhulu ebusuku nokuthi ungakwenza kanjani ukuthi kume.

Yini ebangela ukuthi ujikijele futhi ujike ubusuku bonke?

Kunezizathu eziningi zokuthi kungani ungaphonsa futhi ujike ubusuku bonke, njengokuzizwa ukhathazekile, ukukhungatheka ngokweqile, ukuba nesimo sezempilo esiyisisekelo, nokuningi. Ake sibheke ezinye zalezi zimbangela.

Ukuzizwa ngikhathazekile

Uma unesifo sokukhathazeka, ukukhathazeka okwandisiwe ebusuku kungenza kube nzima ukulala nokulala.

Kwesinye, abacwaningi bathole ukuthi ukukhathazeka ngokweqile kunomthelela omubi kakhulu kwikhwalithi yokulala. Ingqondo ekhathazekile, egijimayo ingenza futhi umzimba wakho uzizwe ungenakho ukuphumula, okungadala ukuthi uphonse futhi ujike ngaphezu kokujwayelekile.

Ukuzizwa ucindezelekile

Ingcindezi ingadala izimpawu zomqondo nezomzimba ezingakwenza kube nzima ukulala. Isibonelo, uma unemisipha eshubile ngenxa yengcindezi, ungakuthola kunzima kakhulu ukuthi umzimba wakho uphumule embhedeni ebusuku.

Kwesinye, abacwaningi bathola ukuthi amazinga aphezulu okuxineka ahlotshaniswa kakhulu nekhwalithi yokulala empofu kubafundi bezokwelapha.

Ukweqisa ngokweqile

Ngokusho kweNational Sleep Foundation, ilambu eliluhlaza okwesibhakabhaka elikhishwa kumafoni, ama-TV, nakwamanye amadivayisi kagesi lingalibambezela i-hormone yokulala i-melatonin.

Ngaphezu kwalokho, imisindo emikhulu nezibani ezikhanyayo ezivela ngaphakathi nangaphandle kwekamelo lakho lokulala nakho kungashukumisa izinzwa zakho, kukwenze uphonsa futhi uvule okuningi.

Uhlelo olubi lokulala

Ukulala uma ungakhathali, kanye nokulala sekwephuze kakhulu, noma ngisho kusenesikhathi, konke kungathinta izinga lakho lokulala.

Uma ungakhathele ngokwanele, noma ukhathele kakhulu, ngesikhathi ungena embhedeni, ungakuthola kunzima ukukhululeka nokulala. Okufanayo kungenzeka uma ukuhlelo lokulala olungavamile.

Ukulala ngaphezulu ngaphambi kokulala

Ucwaningo lukhombisile ukuthi ukulala kancane emini kuyazuzisa empilweni yethu. Kodwa-ke, ukulala kakhulu emini kungenza kube nzima ukulala ebusuku.

Uma ulala ngokweqile ngamahora ambalwa ntambama, umzimba wakho kungenzeka ukuthi awukakulungeli ngokuphelele ukulala futhi ngesikhathi ufika kufula. Lokhu kungakushiya uzizwe ungahlaliseki njengoba ulele embhedeni ebusuku.

Ukudla okungalingani

Ukuba nokudla okunomsoco kungaba nomthelela omuhle kwikhwalithi yakho yokulala. Izakhamzimba ezivela ekudleni zidlala indima enkulu ekukhiqizeni i-hormone yokulala i-melatonin, kanye namanye ama-neurotransmitter abalulekile asiza ukulawula ukulala.

Ukungalingani kulezi zakhi zomzimba kungaholela ekutheni ungalali kahle futhi ube nenkinga yokulala.

Izimo zezokwelapha ezingaphansi

Kunezimo eziningi ezingaphansi kwezempilo ezingaholela ekubeni nekhwalithi yokulala engeyinhle, okuvame kakhulu ukuba yisifo semilenze engenakuphumula, ukuphefumula kokulala nokuqwasha.

Isifo somlenze esingenasiphetho

I-Restless legs syndrome (RLS) yisimo esidala isifiso esikhulu sokuhambisa imilenze yakho. Nge-RLS, umuzwa uvame ukuvela lapho umzimba wakho uphumule, njengokulala embhedeni. Isidingo esiqhubekayo sokunyakaza singaholela ekujuleni njalo nasekujikeni ebusuku.

I-apnea yokulala

I-apnea yokulala ngesinye isimo esingadala ukuphonsa nokujika ebusuku. Uma une-apnea yokulala, ukuphefumula kwakho kuphazamiseka ngesikhathi sokulala. Lokhu kungadala ukuthi ujikijele, ujike, futhi uvuke njalo ubusuku bonke.

Ukuqwasha

Ukuqwasha kuyisimo esivezwa ukungakwazi ukulala noma ukulala. Kunezimbangela eziningi zokuqwasha, kufaka phakathi nezinye izimo zempilo engokomzimba noma yengqondo. Uma unesifo sokuqwasha, ungazithola usuhamba kakhulu embhedeni, ungakwazi ukulala.

Ezinye izimo ezibuhlungu ezingapheli, ezifana ne-arthritis ne-fibromyalgia, nazo zingenza kube nzima ukukhululeka embhedeni ebusuku.

Ungayeka kanjani ukuphonsa nokujika ebusuku

Uma uvame ukujikijela futhi ujike lapho ekugcineni ungena embhedeni ebusuku, inqubo enhle yokuhlanzeka kokulala ingahamba ibanga elide.

• Dala ikamelo lokulala elinethezekile. Isinyathelo sokuqala sokwenza inhlanzeko yokulala kahle ukwakha igumbi lokulala ozizwa ukhululekile ukulala kulo. Ukuthenga umbhede osezingeni eliphezulu nemibhede kungasiza ukunika umzimba wakho indawo ekahle yokulala ubusuku ngabunye.
• Zijwayeze izindlela zokuphumula. Izindlela zokuphumula zikhonjisiwe ukunciphisa zombili izimpawu zomzimba nezengqondo zokukhathazeka nengcindezi. Ungazijwayeza ukuphefumula okujulile, ukuzindla, ukubona ngeso lengqondo, noma ngisho namasu wokuzama ukusiza umzimba wakho uphumule futhi ulungele ukulala.
• Vala i-elektroniki. Zama ukuyeka ukusebenzisa i-elektroniki yakho okungenani ihora ngaphambi kokulala ukuze unikeze umzimba nengqondo yakho isikhathi sokulungiselela ukulala. Lokho kusho ukubeka eceleni ifoni nokukhetha okuthile okulula emehlweni, njengencwadi enhle.
• Hlala usebenza emini. Ukuzivocavoca njalo kukhonjisiwe ukuthuthukisa ikhwalithi yokulala futhi kusize umzimba wakho uphumule lapho ekugcineni kuyisikhathi sokulala. Uma uthola ukuthi uhlala unamandla amaningi ekugcineni kobusuku, ukuhambisa umzimba wakho usuku lonke kungasiza.
• Landela isimiso sokulala esingaguquguquki. Kunezici eziningi ezingaba nomthelela omubi emjikelezweni wemvelo womzimba wokulala, kusukela ekuhambeni ukuya ekuhlaleni isikhathi sekwephuzile. Ukulandela uhlelo lokulala kungasiza ukugcina umzimba wakho ukhululekile futhi ulungele ukulala ngasikhathi sinye ubusuku ngabunye.
• Yidla ukudla okunomsoco. Ukuba nokudla okulinganiselayo okubandakanya wonke ama-carbohydrate, amaprotheni, amafutha, nezinye izakhamzimba umzimba wakho okudingayo kubalulekile ukuze ulale. Ungakhohlwa ukufaka ukudla okuphezulu ku-tryptophan, magnesium, B amavithamini, nezinye izakhi zokulala ezikhuthaza ama-hormone.

Ezinye izimbangela zokungalali kahle nokujikijela njalo nokujika, njengokuphefumula ubuthongo nokuqwasha, kungalawulwa ngosizo lukadokotela wezokwelapha.

Ukubonana nodokotela nini

Uma uthathe zonke izinyathelo ezidingekayo zokuthuthukisa inhlanzeko yakho yokulala futhi usazithola uphonsa futhi ujika ebusuku, sekuyisikhathi sokubona udokotela.

Bazohlola umlando wakho wezokwelapha futhi bakubuze imibuzo mayelana nendlela yakho yokuphila nemikhuba yakho yokulala. Bangase futhi benze uchungechunge lwezivivinyo, ezifana nesifundo sokulala, ukuthola ukuthi ngabe kunezimo ezithile zezokwelapha.

Uma udokotela wakho ekuthole ukuthi unesimo esingadala ubuthongo obubi, ukuthola uhlelo lokwelashwa yisinyathelo esilandelayo.

Ukudla okudlela endlini

Ukuphosa nokujika ebusuku kungadala ukwehla kwekhwalithi yokulala nekhwalithi yempilo.

Kunezizathu eziningi zokujikijelwa nokujikijelwa ebusuku, kufaka phakathi inhlanzeko yokungalali kahle, ukudla okungalingani, kanye nezimo zezempilo ezingaphansi.

Ukuzijwayeza ukuhlanzeka ngokulala okuhle, njengokucisha i-elekthronikhi nokugcina uhlelo lokulala olungaguquguquki, kungakusiza uyeke ukujikijela nokujika kakhulu ebusuku.

Uma ukhathazekile ukuthi isimo sezempilo esiyisisekelo sikubangela ukuba uphonsa futhi ujike ubusuku bonke, hlela ukuvakasha nodokotela wakho ukuze uthole usizo olwengeziwe.