Ukwehliswa Kwezinsuku Zokulala Kuphatha Izinkinga Ze-Rhythm Circadian
Uma unenkinga yokulala ngesikhathi sakho sokulala, isifo esivamile sokulala, ingabe ukwelashwa okubizwa ngokuthi i-chronotherapy kungayiphi indima? I-chronotherapy yenziwe kanjani? Uphi indawo engcono kakhulu yokuthola i-chronotherapy?
Ukuze uphendule le mibuzo, ake sibukeze i-extract from UpToDate - inkomba yezokwelapha ezithembekile ezisebenziswa ngabahlinzeki bezempilo kanye neziguli ngokufanayo.
Khona-ke, funda ngolwazi olwengeziwe mayelana nokuthi konke lokhu kusho ukuthini kuwe.
"I-Chronotherapy nayo isetshenziselwa abantu abanezinkinga zokulala eziphakathi komzimba. Lokhu kuhilela ukubambezeleka ngenhloso yokulala amahora amabili kuya kwamatsatfu ngezinsuku ezilandelanayo kuze kube yilapho usakwazi ukulala ngesikhathi sokulala esifisa. Lokhu kungaba nzima ukukwenza ekhaya futhi Ngezinye izikhathi kwenziwa esikhungweni sesibhedlela. Emva kwalokhu, kumele uqinisekise ngokuqinile lokhu kulungiswa kwesikhathi sokulala. "
I-Chronotherapy iyindlela yokwelapha ewusizo kulabo abanenkinga yokuqala ubuthongo. Ukushona kungase kube nezimbangela eziningi; ngezinye izikhathi kungenxa yenkinga ngezikhathi zesifiso sokulala. Kunezinqubo eziningi eziphilayo, kuhlanganise namaphethini okulala, alandela isigqi sangaphakathi . Izinkinga ngalokhu zingaholela kwesinye sezidakamizwa zokulala kwesidakamizwa , okuvame ukulibaziseka noma isifo sezinga eliphansi lokulala.
Njengendlela yokwenza kabusha isikhathi sokulala, i-chronotherapy ingaba yimpumelelo kakhulu.
Njengoba kushiwo ngenhla, kuhilela ukubambezeleka kokulala ngamahora amaningana ngezinsuku ezilandelanayo. Yini engase ingacaci, noma kunjalo, ukuthi ukulibaziseka kuqhubeka usuku nosuku, isikhathi sokulala sisondela nxazonke ngehora le-24. Lokhu kungaboniswa ngesibonelo: Uma ubambezele ukulala kwesigaba sokulala , ungase uzithole ulele ngehora lesithathu ekuseni uma ufisa ngempela ukulala embhedeni ngo-11: 00 esikhundleni salokho.
Ungase ulandele isimiso esilandelayo njengoba ulungisa isikhathi sakho sokulala nge-chronotherapy:
- Usuku 1: Isikhathi sokulala 6 ekuseni
- Usuku 2: Isikhathi sokulala 9 ekuseni
- Usuku lwesithathu: Ukulala ngesikhathi sokulala 12 ebusuku
- Usuku 4: Isikhathi sokulala 3 pm
- Usuku 5: Isikhathi sokulala 6 pm
- Usuku 6: Isikhathi sokulala 9 pm
- Usuku lwangama-7 nangemva kwalokho: Ukulala ngehora lesi-11 ntambama
Umthamo onjalo kufanele ulandelwe ngokuqinile, futhi ngokuvamile kubalulekile ukwenza ukwelashwa kwe-chronotherapy endaweni elawulwayo, njengesibhedlela. Kwezinye izimo kungase kudingekile ukwenza izinguquko ngezikhathi ezincane, uthuthukise isikhathi sakho sokulala ngehora elilodwa kuya kweyodwa. Ukushintsha ukuhluka noma ukuphelelwa yisikhathi esimisweni kuzokushiya ukubuyela ezindleleni zakho zakudala. Uma isikhathi esisha sesikhathi sokulala sisungulwa, kufanele sigcinwe ngokucophelela.
> Umthombo:
> Bonnet, Michael et al . "Ukunakekelwa kwezokwelapha." Kusesikhathini.