Imibhalo Elula Ingahle Ikwazi Ukuthola Izinkinga Zokulala Nezinkinga Zokulala
Uma uhlolwe ngumchwepheshe wokulala, angase ancome ukuthi ubhale amaphethini akho okulala nelogi lokulala noma idayari yokulala. Kodwa ingabe i-log yokulala ijwayele ukuxilonga izinkinga zokulala? Funda ukuthi ungasebenzisa kanjani ithempulethi yokungena yokulala ukuze uhlolisise ukuleleka, uqaphele imikhuba emibi yokulala, futhi ubone ngisho nokukhathazeka kwesigqi se-circadian.
Iyini i-Log Log noma i-Diary Sleep?
I-log yokulala noma idayari yokulala i-paper noma irekhodi le-elekthronikhi elisetshenziselwa ukulandelela amaphethini akho okulala esikhathini eside.
Yize kukhona ukuhluka okuhlukile, izingodo eziningi zokulala zilandela ifomethi efanayo. Kunolwazi oluyisisekelo oludinga ukurekhoda isikhathi ngasinye sokulala, kungakhathaliseki ukuthi ulala ebusuku noma emini. Lokhu kungafaka okulandelayo:
- Usuku
- Isikhathi owalala ngaso
- Isikhathi esilinganisiwe sithatha wena ukuba ulale
- Uvame kaningi izikhathi ngesikhathi sokulala
- Wahlala isikhathi eside kangakanani uphapheme
- Yisiphi isikhathi ovuka ngaso okuhle
- Kungakhathaliseki ukuthi uzizwa uphumule ekuseni
- I-naps yansuku zonke (isikhathi sosuku, ubude bokulala)
Udokotela wakho angakunika itafula ngamabhokisi ogcwalisa isigaba ngasinye. Enye indlela i-graph emele amahora angu-24 ngosuku ngalunye, futhi uzoba nomthunzi ngesikhathi esichithele.
Indlela Yokulala Isetshenziswa Kanjani?
Ngokuvamile, ilogi lokulala lizogcinwa amasonto ambalwa ngisho nezinyanga. Kutjho ukuthatha ukubalwa ngokucophelela kwamaphetheni wakho wokulala. Lolu lwazi luwusizo ngezizathu ezimbalwa. Okokuqala, kuzokukwenza uqaphele ngokwengeziwe imikhuba yakho yokulala.
Ungase ubone ngokungazelelwe ukuthi uvele ulele ngokwanele, noma ukuthi ubuthongo bakho buhlukaniswe kakhulu, nezinkathi zokulala ezifushane zihlakazekile usuku nosuku.
Okwesibili, irekhodi lizoba usizo oluqakathekile ekuhloleni kwakho ukukhubazeka kwezifo kanye nomqulu owusizo odokotela wakho wokulala ukubukeza.
Lolu lwazi luzohlinzeka ngolwazi lomgomo mayelana nokuthi amaphethini akho okulala anjani. Ngakho-ke, kubalulekile ukuba uthembeke ngokuphelele futhi kunembile njengoba lokhu kuzohlinzeka ngolwazi olubaluleke kunawo wonke ukusiza ukusetha ukuxilongwa okufanele.
Amalogi Okulala Angase Ahlole Ukukhathazeka Kwezinye Zokulala
Ekugcineni logi lokulala lingasiza ekuhloleni izifo ezithile zokulala . Ngokuvamile lisetshenziselwa abantu abakhononda ukulala ngokweqile kwansuku zonke . Igogi lokulala lingasiza ekuboneni ukuleleka. Kungabhekisela emikhondweni engafanele yokulala , ikakhulukazi ukwehluleka ukuhlanganisa ubuthongo.
Ngokuvamile, abantu abadala kufanele bathole konke ukulala kwabo ngesikhathi sokulala isikhathi eside ngesikhathi sokulala. Ukulala ngokweqile noma ukulala okuhlangene ngezikhathi zokuvuka kuzophazamisa isigqi somzimba somzimba. Lesi sigqi se-circadian singase singavamile kwabanye abantu, okuholela ekufisweni kwesibindi sokulala okungase kuthuthukiswe noma kubambezelekile isigaba sokulala se-syndrome. Ngokubhala ngokucophelela imikhuba yakho yokulala, kungase kube sobala ukuthi uhlushwa ubuthongo obuthongayo futhi ungatholi ukulala ngokwanele ukuhlangabezana nezidingo zakho .
Ezimweni eziningi, izingodo zokulala zingaba izindlela ezingabizi kakhulu zokubhala ngokucophelela imikhuba yokulala isikhathi eside.
Leli thuluzi eliwusizo lingase libe yinto nje ukukhomba ukuthi yiziphi izimbangela zezinkinga zakho zokulala.
> Umthombo:
> Peters BR. " Ukwelashwa Okubhekisayo Kokuziphatha Kwezinhlelo Zokulala (CBTI) I-Diary Sleep Diary ." Ama-Pulmonary and Sleep Associates of Marin.