Yini Edala Abantu Abadala Nezingane Ukuba Bavuke Bekhala?

-Delile

• Ukuvuka ukhala izimbangela
• Amaphupho amabi
• Izesabekayo zasebusuku
• Usizi
• Kungcwatshwe usizi
• Ukucindezeleka
• Ukuhluka kwemood Diurnal
• Ukuguquka phakathi kwezigaba zokulala
• I-Parasomnia
• Ukucindezeleka nokukhathazeka
• Isimo esingaphansi kwezokwelapha
• Evuka ekhala kubantu abadala
• Ukulala-ukukhala kubantu abadala
• Evuka impatho ekhala
• Ukuthatha

Ukulala kufanele kube yisikhathi esinokuthula ngenkathi umzimba uphumule futhi uvuselele usuku olulandelayo. Kodwa-ke, noma yiliphi inani lezimo zomzimba nezingokwengqondo lingaphazamisa ukulala kwakho futhi likwenze uvuke ukhala.

Ukukhala ubuthongo kunoma yimuphi unyaka kungaba yinto ecasulayo kakhulu, noma ngabe idalwa iphupho elibi futhi noma ngabe awunasiqiniseko sokuthi yini elethe ukukhala.

Ukuvuka ukhala izimbangela

Izingane zivame ukukhala ebusuku ngoba nje zishintshe kusuka ebuthongweni obukhulu zaya esigabeni sokulala esincane. Kubantu abadala, ukuphazamiseka kwemizwelo noma ukuzwa ukhungathekile ngokomzwelo kungadala izinyembezi ngenkathi ulele.

Kunezinhlobo ezahlukahlukene zezimbangela zokuvuka ukhala, ezinye zazo ezingenzeka ezinganeni ezincane nakubantu abadala asebekhulile.

Amaphupho amabi

Amaphupho asabekayo awanakugwenywa, futhi angahlasela ingqondo yakho yokulala nganoma yisiphi isikhathi kunoma yibuphi ubusuku. Yize amaphupho amabi ejwayele ukwenzeka njalo lapho usemncane, abantu abadala abaningi basenawo amaphupho amabi. Amaphupho amabi kaningi ahlobene nengcindezi ezimpilweni zethu futhi angasebenza njengendlela yokubhekana nezimo ezicasulayo kusukela osukwini noma ukulindela izinselelo ezizayo.

Izesabekayo zasebusuku

Ngokungafani namaphupho amabi, ukwethuka ebusuku yizinto abantu abaningi abangazikhumbuli lapho bevuka. Kungabandakanya nokushaywa embhedeni noma ukulala.

Eyaziwa nangokuthi ukwethuka kokulala, ukwesaba ebusuku kuvame ukuhlala kusuka kumasekhondi ambalwa kuya kumizuzu embalwa, noma kungahlala isikhathi eside ngokwengeziwe. Cishe amaphesenti angama-40 ezingane ahlangabezana nokwethuka ebusuku, kanti iphesenti labantu abadala abanalo liphansi kakhulu.

Usizi

Ukudabuka okuhambisana nosizi noma ukulila ngokulahlekelwa kungakhungathekisa kakhulu kuze kufike ekulaleni kwakho. Futhi uma umatasa ubhekene nomsebenzi, umndeni kanye nezinye izibopho phakathi nosuku, imizwa ebangelwe usizi ingakhishwa kuphela ngesikhathi sokulala.

Kungcwatshwe usizi

Ngemuva kokulahlekelwa kabuhlungu, ungahle ungaziniki isikhathi sokudabuka ngendlela esiza ukuthi ukwazi ukucubungula le mizwa. Ngaphandle kokukhala ngokuvuka nezinye izinkinga zokulala, izimpawu zosizi lokungcwatshwa noma "oluvinjiwe" zingafaka inkinga ngokwenza izinqumo, ukudana, ukukhathazeka, nokuzizwa sengathi usindwa futhi untula amandla.

Ukucindezeleka

Njengosizi, ukucindezeleka kuvame ukuhambisana nemizwa yokudabuka nokuphelelwa yithemba. Kepha ngokungafani nosizi, okuvamise ukuba okwesikhashana futhi okungahle kulandelwe esehlakalweni esithile njengokushona kothandekayo, ukucindezeleka kuthanda ukuba nomuzwa ongacacile futhi ohlala isikhathi eside.

Phakathi kwezimpawu eziningi ezingaba khona zokucindezeleka kukhona izinguquko ezindleleni zokulala nokudla; ukuhoxa kubangani, emndenini, kanye nemisebenzi eyayikade ijabulisa; neziqubu zokukhala ezingachazeki.

Ukuhluka kwemood Diurnal

Uma uvame ukukhala futhi uzizwe uphansi kakhulu ekuseni ukuze umbono wakho uthuthuke njengoba usuku luqhubeka, ungahle ube nohlobo lokudangala olubizwa nge-diurnal mood variation.Ebizwa nangokuthi ukucindezeleka kwasekuseni, kubonakala sengathi kuxhunyaniswe nezinkinga ezinesigqi se-circadian - iwashi lomzimba elilawula izindlela zokulala namahomoni athinta imizwa namandla.

Ukuguquka phakathi kwezigaba zokulala

Ubusuku bonke udlula ezigabeni ezinhlanu zokulala, uhamba ngebhayisikili usuka ebuthongweni obulula uye ebuthongweni obunzima ukuya ekunyameni kwamehlo okusheshayo (REM) ukulala ubuyele esigabeni esikhanya kaninginingi.

Isikhathi esiningi ushintsho phakathi kwezigaba zokulala alunakwa. Ezinganeni nasebancane, noma kunjalo, ukuguquka kungacasula, ngoba nje kukhombisa ushintsho esimweni sabo abangakasiqondi noma abangakakwazi ukusishaya indiva.

Isibonelo, uma ingane yakho ilala njalo nebhodlela bese ivuka phakathi nobusuku ingenabhodlela, ingakhala ngoba kukhona okushodayo esimisweni sokulala. Ingane yakho ingahle ingaphaphami ngokuphelele, kepha ingaba nomqondo wokuthi okuthile akujwayelekile.

I-Parasomnia

Izinkinga zokulala, njengokulala ngenxa yokungalali kahle kanye nokuphazamiseka kokuziphatha kwe-REM (isimo lapho umuntu enza khona iphupho ngenkathi elele - ukukhuluma nokunyakaza, kwesinye isikhathi ngobudlova), iwela ngaphansi kwegama lesambulela elithi "parasomnia."

Iziqephu ze-parasomnia zingenzeka nganoma yisiphi isikhathi phakathi nomjikelezo wokulala. Bajwayele ukugijima emindenini, ngakho-ke kungaba khona imbangela yofuzo.

Ukucindezeleka nokukhathazeka

Ukucindezeleka nokukhathazeka kungathinta ingane noma umuntu omdala ngezindlela eziningi, kufaka phakathi ukukhala nokulala nokushintsha kwemizwelo. Ukuzizwa ukhathazekile futhi ungazi ukuthi ungayilawula kanjani imizwa yakho kungenza ukuthi ukhale kaningi kunokujwayelekile, noma ngabe uvuka noma usuku lonke.

Isimo esingaphansi kwezokwelapha

Ingane enenkinga yokuphefumula efana ne-asthma noma i-acid reflux edala isilungulela ingavuka ikhale ngenxa yokuphatheka kabi emzimbeni.

Abantu abadala bangase babe mancane amathuba okuthi bavuke bekhala ngenxa yobuhlungu noma ukungaphatheki kahle. Kepha isimo esifana nobuhlungu obungapheli beqolo noma umdlavuza singaba nzima kakhulu uze uvuke ukhala.

Izimo ezithile zamehlo, njenge-conjunctivitis noma i-allergies, zingenza amehlo akho abe manzi ngenkathi ulele. Yize lokhu kungakhali ngomqondo ongokomzwelo, kuyisibonakaliso esingakhuphula umkhiqizo wakho wezinyembezi.

Evuka ekhala kubantu abadala

Ukuphazamiseka kwemizwelo, njengokukhathazeka nokudangala, kuvame ukuba yisizathu esikhulu kunazo zonke lapho abantu abadala bevuka bekhala.

Uma ungatholakali unesifo, cabanga ukuvuka ukhala njengesibonakaliso esibalulekile sokuxoxa nodokotela.

Hlola imizwa yakho nokuziphatha kwakho kwakamuva bese ubheka izinguquko ezingakhombisa ukuphazamiseka kwemizwelo. Buza abangani bakho noma obathandayo uma ngabe babonile noma yiziphi izinguquko ezihlobene nomoya noma indlela yokuziphatha.

Ukulala-ukukhala kubantu abadala

Lapho ukukhala kokulala kwenzeka kubantu abadala asebekhulile, imbangela ingahle ihlangane nokuwohloka komqondo kunokuphazamiseka kwemizwelo. Noma kunjalo, kungaba yinhlanganisela yezici. Abantu abadala asebekhulile bangakhungathwa kalula ushintsho noma ukucindezeleka ngokomzwelo, ngakho-ke bangakhala ebusuku.

Futhi, izifo zomzimba, ezinjengesifo samathambo noma ezinye izimo ezihlobene nobudala, zingadala ubuhlungu obukhulu kangangokuba izinyembezi ziwumphumela.

Uma wena noma othandekayo osekhulile nizwa ukukhala kokulala njalo, khuluma nodokotela. Isimo somzimba noma somzwelo kungenzeka sinikele kulokhu kuziphatha okusha.

Evuka impatho ekhala

Ukwelashwa okulungile kokukhala ngokulala kuncike embangela yayo.

Uma ingane yakho ivuka ikhala njalo, tshela udokotela wezingane. Uma kufanele kusolwe ukuguquka kwesiteji sokulala, ukusiza ingane yakho ukulala yodwa kungabenza babe mancane enkingeni ebusuku. Uma inkinga ingukugula ngokomzimba, ukuyelapha ngempumelelo kufanele kwenze izinyembezi zihambe.

Izingane ezindala nabantu abadala nabo kufanele bahlolwe izimo zezokwelapha noma izinkinga zengqondo uma bevuka bekhala. Laba bantu bangazuza ngokubona isazi sokulala. Amaphupho amabi kanye ne-parasomnia yizinkinga zokulala ezingelashwa.

Uma ukholwa ukuthi usizi lukubangela izinyembezi, cabanga ukubona umeluleki ukuze abelane ngemizwa yakho. Ukubhekana nemizwa nemicabango yakho ehlobene nosizi emini kungakusiza ulale kangcono ebusuku.

Izingane kanye nabantu abadala abanezimpawu zokucindezeleka, ukukhathazeka, noma ukucindezeleka okunzima kakhulu ukuzilawula ngokwabo bangahlomula ngohlobo oluthile lwezokwelapha. Ukwelashwa kokuziphatha kwengqondo (CBT) kuyindlela esetshenziswa kabanzi esiza umuntu ukuthi afunde ukucabanga ngokuhlukile ngesimo sokushintsha izimpendulo zakhe ezingokomzwelo nezokuziphatha kuso.

Ukuthatha

Uma wena noma ingane yakho ivuka ikhala njalo, akuyona into efuna ukunakwa udokotela noma uchwepheshe wezempilo yengqondo. Izimbangela eziningi zokukhala kokulala ziyalawuleka noma zizozixazulula ngokwazo ngesikhathi.

Izingane ezinesabekayo sasebusuku zivame ukubadlula ngesikhathi zifinyelela ebusheni bazo.

Abantu abadala abanokwesaba ebusuku bangaba namathuba amaningi okuba nesimo sengqondo. Yize izimo ezinjalo zibucayi, zingahle zelashwe ngokuphumelelayo ngokwelashwa nokusekelwa ekhaya.