Indlela Yokuphila Nezinguquko ZezeMpilo Kunganciphisa Imfanelo Yokulala
Ukuthatha umhlalaphansi kufanele kube yisikhathi segolide sokuphila lapho umsebenzi ususelwe eceleni futhi isikhathi sokuphumula sigcwele izintandokazi ezijabulisayo. Nokho, ngenxa eminingi, izinkinga zezempilo zingaphazamisa kakhulu izinga lempilo kule minyaka edlule. Ikakhulukazi, umhlalaphansi ungadambisa kakhulu ubuthongo futhi uhlangane nezici eziholela ekukhuseni okwenyuka ngokuqwashisa .
Thola ukuthi umhlalaphansi ungalimaza kanjani ubuthongo futhi ugweme izingibe ezifake umhlalaphansi abaningi.
Umsebenzi Uphela, Kuqala Ukuphila Okusha
Abantu abaningi balangazelela ukuphela kokusebenza kokusebenza. Ukuthatha umhlalaphansi kugubha njengethuba wonke umuntu asebenza kulo. Kwezinye izimo, izinguquko ezihlobene nomhlalaphansi zingabangela inkinga, ikakhulukazi ekubhekaneni nokulala.
Phakathi neminyaka yokusebenza, iningi labantu linamathele ohlelweni oluvamile. Iwashi le-alamu lenza isikhathi sakhe esifanayo ngaso sonke isikhathi ukuze sifinyelele ukusebenza ngesikhathi. Nakuba abanye abantu basebenzela ukushintsha kancane kwesendabuko, abaningi baqhubeka nesimiso esifanayo ngoMsombuluko kuya ngoLwesihlanu. Lesi sikhathi esivumelanayo singasiza ekuqinisekiseni amaphethini okulala, okuhlanganisa ukungahambisani nokuzwa ubuthongo, nokunciphisa ithuba lokuthuthukisa ukuleleka.
Uma usuqashile umhlalaphansi, iwashi le-alamu lingasilonda unomphela. Esikhundleni salokho, ungase uthathe isinqumo sokuvuka ngokwemvelo nangokuzenzekelayo.
Lokhu kungase kuveze ukuhlukahluka kwesimiso sokulala. Esikhundleni sokuvuka njalo ngesikhathi esifanayo, ungase uhlale embhedeni ekuseni. Ukuvuka kusiza ukuthuthukisa ikhwalithi yokulala, futhi uma kubambezeleka ngokulala, ikhono lokulala ebusuku lingathinteka.
Abantu abaningi asebekhulile bayaqaphela ukuthi izinga labo lokulala liyancipha.
Kuba nzima ukulala. Kukhona ukuvuka okuvame kakhulu ebusuku. Ukuvuswa kwakusasa kungeniswa futhi kuholele ekucindezelekeni. Eqinisweni, abantu abadala abaneminyaka engama-65 badinga ukulala kancane, ngokuvamile badinga amahora angu-7 kuya kwangu-8 okulala. Isikhathi esengeziwe esichithwa embhedeni singabangela ukulala. Kungase kube nezinye izimbangela zokukhishwa kwekhwalithi yokulala.
Ngisho naphakathi kwempilo, izinguquko emisebenzini yesikhombisa zingathinta ubuthongo ebusuku. Ukuphila okuvinjelwe okungaphezulu, okungekho emisebenzini engezansi noma engokwenhlalo, kunganciphisa ikhwalithi yokulala. Ukuvama kwamaphesenti okukhuphuka kungathinta ikhono lokulala ebusuku. Ukulinganiselwa kokuzivocavoca kungadlula izinga lokulala. Ukusetshenziswa ngokweqile kotshwala noma imithi kungabangela ukulele.
Ukucindezeleka , okujwayelekile kubantu asebekhulile ngezizathu ezihlukahlukene, kungavusa ukuvuswa kokusa. Ukucindezeleka kwezezimali kungabangela ukukhathazeka futhi lokhu kungase kube nzima nakakhulu ukuleleka. Ukwehluleka kwempilo noma ukufa kwabathandekayo kungabangela ukucindezeleka okufanayo.
Ukuhlupheka Okubhekene Nezinye Izimo
Ngeshwa, ezinye izimo zokulala zivame ukuguga kakhulu. I-apnea yokulala engavinjelwe ingabangela ukuvuswa kwamanga ebusuku. Kuhlotshaniswa nokushaya, ukulala kwansuku zonke, ukuvuka ukuchama, namazinyo okugaya.
Uma ushiywe ungaphathwa kabi, kungase kube nzima kakhulu ukushisa umfutho wegazi, isifo sikashukela, futhi ukwandise izingozi zokuhlaselwa kwenhliziyo, ukushaywa isifo nokushaya komqondo.
Kunezinye izinkinga zokulala ezikhuphuka ekupheleni kompilo. Imilenze yezinyawo ezingenasiphelo kanye nezimpande zomlenze zenzeka kaningi phakathi kwabantu asebekhulile, ziphazamise ikhono lokulala. Ukukhubazeka kokuziphatha kwe-REM kungaholela ekuphatheni kokuziphatha okuphupha. Ukulala okuphuthumayo-ukuvuka kwakhe kwesigaba kwenzeka kakhulu kubantu abakudala. Lokhu kungase kuholele ekutheni ubuthwe ekuseni kakhulu futhi ukuvusa amahora ambalwa kakhulu kakhulu.
Kunamanye abanikelayo abangabasiza. Ubuhlungu obungapheli bangathinta izinga lokulala.
Ezinye izimo eziningi zezokwelapha ezibonakala zingabambisani - kusukela ekuhlulekeni kwenhliziyo kwesifo sikaChinsinson ukulimala - okwenzeka ngaphezulu phakathi kwabantu asebekhulile, nakho kungathinta izinga lokulala.
Ezinye izinguquko ezenzeka emhlalaphansi zingaqala ukuphazamisa ikhono lokulala ngokuzwakalayo. Ngaphezu kwalokho, lezi zinkinga ezahlukene zokulala kanye nezinye izimo zezokwelapha kanye nokusetshenziswa kwemithi ethile kungase kuqale ukuthatha umonakalo.
Uma uqala ukulwa nokulala ngesikhathi sokuthatha umhlalaphansi, zama ukulungisa isikhathi sakho sokuphumula bese uthola imizuzu engu-15 kuya kwangu-30 yelanga ekuvukeni. Zama ukusebenza ngesikhatsi semini futhi ulinganiselwe ukulala, ikakhulukazi uma ubuthongo ebusuku. Ukulala uma uzizwa ulele, unomgomo wamahora angu-7 kuya kwangu-8 obusuku bokulala ubusuku bonke. Gwema ukuchitha isikhathi esengeziwe embhedeni njengoba lokhu kuzobe kubi kakhulu izinga lokulala.
Izwi elivela
Uma izinkinga zakho ziqhubeka, cabanga ukukhuluma nesazi sokulala esiqinisekisiwe sebhodi ukuze uthole ezinye izinketho zokuhlola nokwelapha. Kwezinye izimo, ukuphathwa kwengqondo yokukhubazeka (CBTI) engqondweni kungasiza ekufundiseni amakhono angathuthukisa ukulala. Ngokuvamile isifundo sokulala singabalulekile ekuboneni i-apnea yokulala kanye nezinye izimo ezingase zibe phansi ukulala.
Ukuthatha umhlalaphansi kungase kube iminyaka yegolide yokuphila - kodwa kuphela uma uhlala ubusuku obuhle bokulala ebusuku.
> Umthombo:
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." I-ExpertConsult , i-6th edition, 20176.