Indlela Yokuthola Ngcono Ukulala Ebusuku Uma Unayo IBD

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Thola Better Sleep ebusuku

Ulala kanjani? Iningi lethu lingase liphendule ukuthi asitholi ukulala ngokwanele , noma okungenani ukulala ngokwanele kwekhwalithi. Izingane, izilwane ezifuywayo, oshade naye, kanye nezindaba zethu zempilo konke kusivimbela ukuba sithole isilinganiso esifanele sokuvala. Yini umuntu okufanele akwenze? Kuphuma kukhona inala ongayenza ukuze uzilungiselele ukulala ubusuku obuhle. Akuyona elula njengokuvula izibani nokubeka ikhanda lakho. Udinga ukuzilungiselela-umzimba nomqondo-ukulala kangcono ebusuku. Ungadangali uma kuthatha isikhathi ukuze uthole isimiso sokulala kangcono, akusikho indawo okuyohamba kuyo njengoba uhambo.

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Lungiselela Umzimba Wakho Ukuphumula

Into ebaluleke kunazo zonke ongayenza ukuze uthuthukise ukuphumula kwakho ebusuku ukuthi uthole ukuphathwa kwakho kwesifo sofuba (IBD) . Izimpawu ze-IBD ezifana nobuhlungu, isifo sohudo, nokukhukhumeza ebusuku kungakugcina uphapheme. Ukuba ne-IBD kusho ukuthi kunezinkomba ngezikhathi ezithile, kodwa ukunciphisa isikhathi sakho sezimpawu kuzobaluleka empilweni yakho nokuphumula kangcono. Ezinye zezinto ongayenza ukuze usize ukugcina i-IBD yakho ephethwe zihlanganisa ukubona udokotela wakho ngokushesha lapho izimpawu ziqala (noma ngisho nangaphambi), ukubona udokotela wakho njalo noma ngabe unayo izimpawu, futhi ugcine ukwelashwa kwakho umgomo (okungase kuhlanganise nokudla, imithi, noma imithi ehambisanayo neyehlukile ).

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Lungiselela Umbhede Wakho Wokuphumula

Umbhede wakho kufanele ukhululeke futhi endaweni ngaphandle kwamafasitela kanye nezinye izindawo ezingabangela inkinga (njengodonga olubelwana ngalo nokugeza). Umbhede wakho kufanele ukhululeke kuwe, nge-mattress efanele, amashidi, imilenze, nokumbozwa kombhede. Uma okuthile kungasebenzi (amakhredithi amaqabunga, umqubu wokuzikhukhumeza), udinga ukuwuguqula.

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Lungiselela Igumbi Lakho Lokulala Ukuze Uphumule

Ikamelo lakho kufanele libe yindawo yokumema ubuthongo . Kufanele kube epholile futhi engenakho imithombo yokukhanya. Vala amafasitela ngamakhethini noma izimpumputhe. Gwema amadivaysi kagesi anezibani noma amawashi aqhakazile kubo. Uma kufanele ube ne- TV noma ikhompyutha ekamelweni lakho , uzifihle ngemuva kwefenisha, noma u-black out izibani nge-tape kagesi.

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Lungisa Ingqondo Yakho Yokuphumula

Iningi labantu alikwazi ukugwema ukukhathazeka ngokuphelele, kodwa ukuze ulale, kungase kudingeke ubeke izinkinga zakho eceleni kwesikhathi. Ukwehlisa inkinga ngeke kuwuxazululwe, futhi ukwenza kwakho izinqumo kuyoba kubi kakhulu ngemva kokulala ubusuku obumpofu. Zinike imvume yokukhathazeka ngenye iphuzu emini, futhi uzimisele ukushiya ukukhathazeka kwakho emnyango wokulala ukuze ulale ebusuku. Uma uzithola ukhathazeka ngokweqile futhi ulahlekelwa ukulala kakhulu , khuluma nodokotela wakho. Abanye abantu abane-IBD bathola ukuthi uchwepheshe wezempilo yengqondo angabasiza ukuba babhekane nesifo sabo.