Phula umjikelezo wokuguqula ukulala okulula
Ukungalali kungaba nzima ukubhekana nayo, futhi akuwona wonke umuntu ofuna ukuthatha amaphilisi okulala , ngakho-ke yiziphi ezinye izinketho? Ukulukhuni ukuwa noma ukulala kunganqotshwa nokukhetha kokwelapha okuziphatha, kuhlanganise nento ethiwa ukuvuselela ukwelapha. Kuyini ukuphathwa kwe-stimulus? Ihlobene kanjani nemikhombandlela evamile yokuthuthukisa imikhuba yokulala ebizwa ngokuthi ubuthongo bokulala nokusimama kwengqondo?
Ukuze uphendule le mibuzo, ake sihlole ingcaphuno evela ku- UpToDate -isithenjwa sezokwelapha ezithembekile esetshenziswa ngabahlinzeki bezempilo kanye neziguli ngokufanayo. Khona-ke, funda ngolwazi olwengeziwe mayelana nokuthi konke lokhu kusho ukuthini kuwe.
"Ukwelapha ukuvimbela isisu kusekelwe emqondweni wokuthi abanye abantu abanokuqwashisa baye bafunda ukuhlanganisa igumbi lokulala nokuhlala bephapheme kunokulala.
- Kufanele uchithe imizuzu engaphezu kuka-20 embhedeni uzama ukulala.
- Uma ungeke ulale ngaphakathi kwemizuzu engu-20, vuka, uye ekamelweni elilodwa futhi ufunde noma uthole omunye umsebenzi wokuphumula kuze kube yilapho uzizwa ulele futhi. Imisebenzi efana nokudla, ukulinganisa i-checkbook yakho, ukwenza imisebenzi yasekhaya, ukubukela i-TV, noma ukutadisha ukuhlolwa, okukuthi "ukuvuza" ngokuhlala uphapheme, kufanele kugwenywe.
- Uma uqala ukuzizwa ulele, ungabuyela embhedeni. Uma ungakwazi ukulala eminye imizuzu engu-20, phinda inqubo.
- Setha iwashi bese uvuka ngesikhathi esifanayo nsuku zonke, kuhlanganise namavikisonto.
- Ungathathi isikhathi phakathi nosuku.
"Ungase ungalali kakhulu ngobusuku bokuqala. Noma kunjalo, ubuthongo bungase buphumelele ekubuseni ebusuku ngoba ama-naps awavunyelwe."
Le ndima ibonisa imiqondo eminingana ebalulekile ehlobene nokulala okunempilo. Okokuqala, awukwazi ukubheka ukubaluleka kwendawo yakho yokulala . Igumbi lakho lokulala lihloswe ukuba libe isikhala sokuphumula okuthula. Uma unzima ukulala, kufanele uqaphele lapho uzama ukulala khona. Iziphazamiso neziphazamiso kufanele zisuswe, kusukela kuthelevishini yakho kuya ezifuyweni zakho.
Uma umlingani wakho wombhede enesifo sokulala futhi ephazamisa ikhono lakho lokulala, lokhu kufanele kuqondwe futhi.
Indima Yokubhekana Ne-Insomnia
Enye inkinga eyenzeka ekushoneni okungapheli ihlobene nomqondo wengqondo othiwa "isimo," lapho amaphuzu ambalwa okuqala azama ukubhekana nawo. Isimo mhlawumbe sijwayele kakhulu endabeni yezinja zikaPavlov. U-Ivan Pavlov, ososayensi, wayondla izinja zakhe ngokuphindaphindiwe ngesikhathi ekhala insimbi. Ngokuhamba kwesikhathi, imilomo yezinja yenzeke ngokuzenzekelayo ekulindeni kokudla ngomsindo wensimbi, ngisho noma ingadliwa. Lokhu kwaziwa ngokuthi impendulo yePavlovian. Ngomqondo owodwa, uma uphonsa ngokuphindaphinda futhi uvula umbhede wakho amahora ekupheleni, umzimba wakho uzogcina ufunda ukuhlanganisa umbhede wakho nokucindezeleka nokuphaphama. Ngenxa yalokho, ikamelo lakho lokulala lizokwenza ukuba uhlale uphapheme.
Ngokunciphisa isikhathi esivumela wena ukuba ulale embhedeni, lo mjikelezo uphukile. Uma ungakwazi ukulala ngaphakathi kwemizuzu engu-20, usuka embhedeni. Uya kwenye indawo lapho ungahlanganyela khona " emidlalweni yokulala " ehlukahlukene, imisebenzi engenzeka yenza ube ulele njengokufunda noma ukuthandaza. Njengoba kuchaziwe ngenhla, kubalulekile ukuthi ungahlanganyeli emisebenzini evusa amandla engenza kube nzima kuwe ukuthi ulale.
Ungase ufise ukukhawulela ukukhanya kwakho ekukhanyeni kusuka ezikrini njengoba lokhu kungathinta isigqi sakho sangaphakathi .
Uma usuphinde uzizwa ulele, ubuyela embhedeni wakho. Ithemba liwukuthi isikhathi sokuphumula futhi isikhathi esengeziwe sokuphaphama sizokwenza ukuba ulale kalula. Ngaphezu kwalokho, uzophula ubudlelwane bombhede wakho ngokungakwazi ukulala.
Izwi elivela
Ngaphandle kwalolu shintsho lokuziphatha, kubalulekile ukulandela ezinye iziqondiso zokuthuthukisa imikhuba yakho yokulala. Kufanele ulale futhi uvuke ngokufanayo nsuku zonke, uvumele umzimba wakho ukuba ufunde ukuthi ulindele ukuthi uphapheme futhi ulele.
Ngokuqeda ama-naps emini, uzophinde uhlanganise ubuthongo bakho ebusuku. Lokhu kungase kuhlotshaniswe nokwelapha okuthiwa ukuvimbela ukulala .
Ufuna ukufunda kabanzi? Bheka isihloko se- UpToDate , "Ukunakekelwa kwe-Insomnia," ukuze uthole olunye ulwazi olunzulu lwezokwelapha.
Umthombo:
Bonnet, Michael et al . "Ukunakekelwa kwezokwelapha." Kusesikhathini.