Kungani Ngiqhubeka Ngivuka Ngikhathele?

-Delile

• Inertia yokulala
• Ukukhanya okuluhlaza okwesibhakabhaka
• Isimo sokulala esibi
• Izinkinga zomatilasi
• Ikamelo lokulala elibanda kakhulu noma elishisayo kakhulu
• Imisindo emikhulu
• Imikhuba yokudla nokuphuza
• I-caffeine eningi kakhulu
• Ukuphuza utshwala
• Ukuchama njalo
• Izinkinga zokulala
• Ukuphazamiseka kokuhamba kokulala
• I-apnea yokulala
• Ukuqwasha
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Akuyona into engavamile ukuvuka uzizwa unoganda oluthile. Kubantu abaningi, akuyona into inkomishi yekhofi noma ishawa engakwazi ukuyilungisa.

Kepha uma uvuka ukhathele njalo, ikakhulukazi uma uqhubeka uzizwa ukhathele usuku lonke, kungahle kube nokunye okuqhubekayo.

Nakhu ukubheka ezinye zezimbangela ezivamile zokuvuka ukhathele.

Inertia yokulala

Kungenzeka ukuthi i-grogginess yakho yasekuseni imane nje iyinertia yokulala, okuyingxenye ejwayelekile yenqubo yokuvuka. Ubuchopho bakho ngokuvamile abuvuki ngokushesha ngemva kokulala. Ishintsha kancane kancane iye esimweni sokuvuka.

Ngalesi sikhathi soguquko, ungazizwa unamahloni noma udidekile. Uma ungaqaphile, ungalala kalula ubuthongo.

I-inertia yokulala ibambezela amakhono akho wemoto nawokuqonda, yingakho kwesinye isikhathi izizwa ingenakwenzeka ukwenza noma yini ngokushesha ngemuva kokuvuka.

I-inertia yokulala ingahlala noma kuphi ukusuka emizuzwini embalwa kuya ngaphezu kwehora, noma kunjalo ithuthuka ngaphakathi.

Uma kungakapheli amahora ambalwa wokulala, ngokungazelelwe uvuke ebuthongweni obukhulu futhi usesimweni esididekile, ungahle ube nokudakwa ubuthongo.

Futhi okubizwa ngokuthi ukuvuswa kokudideka, ukudakwa ukulala kuyinkinga yokulala eyeqa isigaba se-inertia. Isiqephu singahlala imizuzu engama-30 kuya kwengama-40. Ungase ungakhumbuli nokuthi kwenzeke lapho uvuka ukuqala usuku.

Kungenzeka ukuthi ube nezimpawu zokulala inertia noma ukudakwa lapho u:

• ungalali ngokwanele
• uvuke ngokuzumayo ebuthongweni obukhulu
• setha i-alamu yakho ngaphambi kwesikhathi esivamile

I-inertia yokulala nayo ingabhebhethekiswa yisifo sokusebenza sokushintsha ukusebenza, ukuvimbela ukuphefumula kokulala, nezinhlobo ezithile zesifo sokulala sokujikeleza kwesigqi.

I-inertia yokulala iyingxenye yemvelo yokuvuka, kepha ungakhawulela imiphumela yayo ngoku:

• ukuthola ubuthongo obugcwele ebusuku
• ukukhawulela ukulala kube ngaphansi kwemizuzu engama-30
• ukuphuza ikhofi noma esinye isiphuzo esine-cafine lapho uvuka

Uma izimpawu zakho ziqhubeka, vakashela umhlinzeki wakho oyinhloko wezokunakekelwa kwempilo. Bangakwazi ukukhipha inkinga yokulala engaphansi.

Ukukhanya okuluhlaza okwesibhakabhaka

Ukukhanya okuluhlaza okwesibhakabhaka yinoma yikuphi ukukhanyisa okufakelwayo okukhipha amaza amaza aluhlaza okwesibhakabhaka, okungeyona into embi ngempela. Ngesikhathi sasemini, bangakhuphula ukuqapha nemizwelo. Kepha lokhu akuyona i-vibe oya kuyo uma uya embhedeni.

Izibani ezonga ugesi nezikrini ze-elekthronikhi kwandise ukutholakala kwethu ekukhanyeni okuluhlaza okwesibhakabhaka, ikakhulukazi ngemuva kokushona kwelanga.

Ukukhanya okuluhlaza okwesibhakabhaka, ngaphezu kwezinye izinhlobo zokukhanya, kucindezela uketshezi lwe-melatonin, i-hormone esiza ukulawula isigqi se-circadian yomzimba wakho, okuwumjikelezo wakho wokulala. Lokhu kwenza kube nzima kuwe ukuthi ulale kahle, okungakushiya uzizwe ukhathele ngakusasa ekuseni.

Ukunciphisa umthelela wokukhanya okuluhlaza okwesibhakabhaka lapho ulele:

• Gwema isikhathi sesikrini amahora amabili noma amathathu ngaphambi kokulala.
• Sebenzisa amalambu abomvu afiphele ebusuku, angenawo umthelela onamandla wokucindezela isigqi se-circadian.
• Ziveze ekukhanyeni okuningi okukhanyayo emini.
• Sebenzisa izingilazi ezivimbela okuluhlaza okwesibhakabhaka ebusuku noma uhlelo lokusebenza oluhluza ukukhanya okuluhlaza okwesibhakabhaka uma kufanele usebenzise i-elektroniki ebusuku.

Isimo sokulala esibi

Indawo engeyinhle yokulala ingaba nomthelela omkhulu kuzinga lokulala kwakho.

Izinkinga zomatilasi

Uma ukukhathala kwakho kwasekuseni kuhambisana nokuqina noma izingxenye zomzimba ezibuhlungu, umatilasi wakho ungaba necala.

kukhombisa ukuthi umatilasi ophakathi nendawo oqinile uhamba phambili. Iminyaka kamatilasi wakho nayo ibalulekile. Okuncane kutholakale ukuthi ababambiqhaza babike ikhwalithi yokulala engcono kanye namahlaba nezinhlungu ezimbalwa ekuseni ngemuva kokulala kumatilasi omusha.

Omatilasi futhi bayikhaya lama-allergen ajwayelekile - njengezibungu zothuli, ezingadala ukuthimula nokukhwehlela ebusuku, ikakhulukazi kubantu abanezinto ezingezwani neze-asthma.

Qiniseka ukuthi umatilasi wakho awulimalazi ikhwalithi yakho yokulala ngo:

• ukufaka umatilasi wakho njalo eminyakeni eyi-9 noma eyi-10, empeleni kube umatilasi ophakathi nendawo
• usebenzisa ikhava kamatilasi i-hypoallergenic uma une-allergies

Ikamelo lokulala elibanda kakhulu noma elishisayo kakhulu

Ukushisa kakhulu noma ukubanda kakhulu kungadala ukungahlaliseki futhi kukwenze kube nzima kuwe ukuthi ulale noma ulale. Ukuzikhethela komuntu siqu kufanele kudlale indima ekushiseni kwekamelo lakho lokulala, kodwa igumbi elipholile lingcono uma kukhulunywa ngokulala ngokunethezeka, ngokusho kweCleveland Clinic.

Uma usenenkinga yokulala, ukufudumeza izinyawo zakho ngokugqoka amasokisi kungasiza ukukhulisa imithambo yegazi nokulungisa i-thermostat yakho yangaphakathi.

Ucwaningo lwango-2007 lukhombisa ukuthi abantu abadala ababegqoka amasokisi angashiswanga noma afudunyezwayo embhedeni bakwazi ukulala ngokushesha.

Dala izinga lokushisa elilungile lokulala kwekhwalithi ngo:

• ukugcina ikamelo lakho lokulala liphakathi kuka-60 ° F no-67 ° F (15 ° C no-19 ° C)
• ukugqoka amasokisi embhedeni noma ukubeka ibhodlela lamanzi ashisayo ezinyaweni zakho
• ukukhetha izingubo zokulala ezifanele kanye nemibhede yesimo sezulu sendawo yakho

Imisindo emikhulu

Noma ngabe uwuhlobo lomuntu ongalala no-TV uvuliwe, umsindo usengaba nomthelela omkhulu kuzinga lakho lokulala.

Ukunciphisa umsindo wangemuva kungasiza ekwandiseni inani lokulala okujulile othola ubusuku ngabunye futhi wehlise inani lezikhathi ovuka ngazo ebusuku.

Noma ungeke ukwazi ukususa umthombo womsindo, ungazama:

• ukulala nezinto zokufaka izindlebe
• usebenzisa umshini womsindo, ongawathola ku-Amazon
• ukugcina amawindi akho nomnyango wegumbi lokulala kuvaliwe

Imikhuba yokudla nokuphuza

Lokho okudlayo ngaphambi kokulala kungakugcina ebusuku futhi kukwenze uzizwe ukhathele ekuseni.

I-caffeine eningi kakhulu

I-caffeine iyisikhuthazi semvelo esikhuthaza ukuqapha.

Ukuba ne-caffeine eningi kakhulu emini noma ukuyisondeza kakhulu ngesikhathi sokulala kunga:

• kwenze kube nzima ukulala
• kwenze kube nzima ukuhlala ulele
• khulisa inani lezikhathi lapho uya endlini yangasese ubusuku bonke

Ikhofi, ushokoledi, netiye ezithile neziphuzo ezibandayo konke kuqukethe i-caffeine. I-caffeine nayo ingatholakala emithini ethile, kufaka phakathi imishanguzo kadokotela kanye nemithi yokudambisa izinhlungu ngaphezulu.

Ukugcina i-caffeine ingaphazamisi ukulala kwakho:

• Gwema ukuba ne-caffeine amahora amathathu kuya kwayisikhombisa ngaphambi kokulala.
• Nciphisa ukuphuza kwakho ikhofi noma ezinye iziphuzo ezine-caffeine endaweni eyodwa noma ezimbili ngosuku.
• Hlola imithi yokuqukethwe kwe-caffeine.

Ukuphuza utshwala

Utshwala bukhonjisiwe ukuthi bunamandla okuthambisa futhi bukukhathaze, kodwa abuholeli ekulaleni okuhle. Ngokusho komtholampilo waseCleveland, uphuzo oludakayo lwandisa inani lezikhathi lapho uvuka khona lapho umphumela wokuphumula uphela futhi ukuvimbela ekutholeni ubuthongo obukhulu.

Lapho uphuza kakhulu utshwala ngaphambi kokulala, kulapho kuphazamisa khona ukulala kwakho, kwandisa amathuba akho okuvuka ukhathele.

Ungavimbela utshwala ekuthikamezeni ukulala kwakho ngoku:

• ukugwema ukuphuza utshwala kusihlwa
• kunciphisa ukuphuza kwakho utshwala kungabi ngaphezu kokuphuza okukodwa ngosuku kwabesifazane neziphuzo ezimbili zamadoda

Ukuchama njalo

Ukuphuza kakhulu noma yini eduze kakhulu nesikhathi sokulala kungenza ukuthi uvuke njalo uyochama ubusuku bonke. Lokhu kungenzeka futhi ezimweni ezithile uma ugcina uketshezi oluningi.

Ukuchama ngokweqile ebusuku, okubizwa nangokuthi i-nocturia, nakho kungaba uphawu lwesimo sempilo esiyimbangela. Uma uqhubeka nokuvuka kabili noma ngaphezulu ubusuku ngabunye ukuze uchame ngemuva kokukhawulela ukuthi uphuza kangakanani ngaphambi kokulala, khuluma nodokotela wakho.

Unganciphisa ukuthi uvuka kangaki ukuyochama ngo:

• ukugwema ukuphuza iziphuzo okungenani amahora amabili ngaphambi kokulala
• ukunciphisa i-caffeine neziphuzo eziqukethe utshwala
• ukugqoka amasokisi okucindezelwa emini uma unamaqakala avuvukile nemilenze noma izifunda ezithile zokugcina amanzi

Izinkinga zokulala

Uma kungekho okubonakala kusiza ukukhathazeka kwakho kwasekuseni, ungaba nesifo sokulala esingatholakali.

Izinkinga zokulala zidinga ukuxilongwa nokwelashwa ngochwepheshe bezokunakekelwa kwempilo, okungenzeka ukuthi ungene esifundweni sokulala.

Ukuphazamiseka kokuhamba kokulala

Ukuphazamiseka kokuhamba kokulala yizimo ezibangela ukunyakaza ngaphambi noma ngesikhathi sokulala, okwenza kube nzima ukulala noma ukulala.

Ezinye izinkinga ezivamile zokunyakaza kokulala yilezi:

• isifo semilenze esingenakuphumula, esibangela ukungezwani emilenzeni yakho kanye nesifiso esinamandla sokunyakazisa okuqina lapho uzama ukulala
• ukungahambi kahle kwezitho zomzimba ngezikhathi ezithile, okwenza imilenze yakho iguquguquke, ishwabane noma iqhume lapho ulele. Ukunyakaza kungenzeka njalo ngemizuzwana engama-20 kuye kwengu-40 futhi kungahlala kuze kufike ehoreni.
• bruxism, okubandakanya ukugoqa noma ukugaya amazinyo akho ngesikhathi sokulala

I-apnea yokulala

I-apnea yokulala, evame ukuvimbela ukuphefumula kokulala, kuyinkinga enkulu yokulala ebangela ukuphefumula kwakho ukuyeka ngezikhathi ezithile lapho ulele. Ungahle ungaboni ukuthi unaleso simo.

Ezinye izimpawu nezimpawu zokuphefumula kokulala zifaka:

• ukuhoshozela
• ukuphefumula umoya ngesikhathi sokulala
• ngizizwe ngikhathele ngemuva kokulala ubusuku bonke
• unenkinga yokuhlala ulele
• ukuvuka ngomlomo owomile
• ikhanda ekuseni

Ukuqwasha

Ukuqwasha kuhilela ukuba nesikhathi esinzima sokulala noma ukuvuka ekuseni kakhulu nokungakwazi ukubuyela ekulaleni. Ukuqwasha kwesikhashana kuvame kakhulu futhi kuvame ukubangelwa yingcindezi, isehlakalo esibuhlungu, noma ukulala endaweni ongayijwayele, njengegumbi lehhotela.

Ukuqwasha okuthatha inyanga noma ngaphezulu kubhekwa njengokuqwasha okungalapheki. Lokhu kungaba yisimo uqobo noma uphawu lwenkinga ebangela lokho.

Kanye nokuvuka ukhathele, ukuqwasha kungadala:

• ubunzima bokugxila
• ukucasuka
• ukudana
• ukukhathazeka ngokungalali ngokwanele

Okubalulekile

Ukuvuka ukhathele kungalungiswa ngezinguquko ezimbalwa emikhubeni yakho yokulala nokunciphisa i-caffeine noma utshwala. Uma kungekho okubonakala kusiza, kungcono ukulandelela udokotela wakho ukuze ahlole izimo ezingaphansi.