Ukululama Ukuwa noma Ukulala Kuphendula Ngokuvumelana Nezinguquko Ezilula
Sibutsetelo
Ukuqwashisa kungenye yezikhalazo ezivame ukulala futhi kubhekene nobunzima bokuwa noma ukulala. Kunezinhlobo eziningi zokuleleka ngokusekelwe esikhathini kanye nezimbangela ezikhona. Kulezi zinhlobo ezihlala zingaphansi kwezinyanga ezintathu, enye evamile iyisikhathi esifushane noma i-insomnia eyingozi. Kuyini ukulala okunamandla? Funda ngencazelo yesikhashana sokushona, izimbangela, izimpawu zakudala, nokuthi kuthiwa uphathwa kanjani futhi uphathwa kanjani.
Incazelo
Ukuleleka okunamandla kuthatha izinyanga ezingaphansi kwezintathu futhi kuvame ukuhlobene ngesikhathi esifanele. Ukuqwashisa kukhona uma kunzima ukuqala noma ukugcina ubuthongo noma lapho ubuthongo obutholakala akuyona into eqabulayo noma yezinga elibi. Kungase kuhlotshaniswe nokuvuswa kokusa ekuseni. Lezi zinkinga zenzeka naphezu kwamathuba afanele nezimo zokulala futhi kufanele ziholele ezinkingeni zomsebenzi wamasikati. Ezinye izinkinga zokulala zalesi sikhathi zibandakanya izimbangela zokulala eziphakathi kwe-circadian ezifana ne-jet lag kanye nomsebenzi ongashintshayo, kanye nokushona okuphezulu kwezinga eliphezulu.
Ama-synonyms
- Ukuguqulwa kokulahla
- Ukulala isikhathi esifushane
- Ukulala nokucindezeleka okuhlobene nokucindezeleka
- Ukulala okungapheli
Izimpawu
Kukhona izimpawu ezivamile zokuqwashisa okukhulu, kuhlanganise:
- Kunzima ukulala
- Kunzima ukuhlala ulele
- Ukuvuka ekuseni ekuseni
- Ukukhathala noma ubuthongo bemini
- Ukukhathalela okuncane noma ukuhlushwa
- Imodi iyashintsha (kufaka phakathi ukukhathazeka noma isisusa esincane noma amandla)
- Ukungasebenzi komphakathi noma emsebenzini (kufaka phakathi amaphutha okwanda noma izingozi)
- Ukucindezeleka, ukukhanda ikhanda, noma izimpawu zesisu
Izimbangela
Kunezimbangela eziningi ezingabangela ukuleleka okukhulu, kusukela ekuziphatheni ngokomzimba kuya kwengqondo kuya kwezenhlalakahle kuya kwezemvelo. Ezimweni eziningi, isimo sixazulula lapho umuntu othintekayo eguqulela noma engekho ngaphansi kwesizathu.
Lezi zimbangela eziyinhloko zihlanganisa:
- Izinguquko kumsindo, ukukhanyisa, izinga lokushisa, noma ezinye izimo zemvelo yokulala
- Imithi (ikakhulukazi leyo enezindawo ezivuselelayo)
- Ukusetshenziswa kwe-caffeine noma i- nicotine noma ukuhoxiswa emithonjeni yokuphuza utshwala noma yokuphuza
- Ubuhlungu
- Ukucindezeleka (okungafani nokucindezeleka okuvamile kuya emsebenzini ukulahlekelwa, ukusabela usizi, nokuhlukanisa)
- I-Nocturia (ukuvuthwa ebusuku)
Ukuxilongwa
Ukungalali akudingi ukuhlolwa okhethekile ukuze kutholakale ukuxilongwa. Eqinisweni, ukuxilongwa kungenziwa ngumhlinzeki wezempilo owenza umlando ngokucophelela nokuhlolwa ngokomzimba. Kubalulekile ukuthi ukuhlalisana nesimo sezokwelapha, ukukhathazeka kwengqondo kanye neurologic, ukuphazamiseka kokulala, kanye nemithi noma izimbangela zezidakamizwa kufanele kucatshangelwe. Ukuphefumula kwe-apnea kanye ne-restless syndrome yizinkinga ezivame kakhulu zokuqwashisa kwesibili. Kwezinye izimo, ukuhlolwa okwengeziwe kungaboniswa, nakuba lokhu kungenjalo ngokuvamile.
Ukwelapha
Uma ukulala kungapheli izinyanga ezintathu, kungase kubhalwe ngokuthi ukulala okungapheli. Uma lokhu kwenzeka, kungase kudingekile ukuphishekela ukwelashwa ngamaphilisi okulala noma ukwelashwa kwengqondo yokukhubazeka (CBTI) .
Izwi kusuka
Kuyinto edabukisayo kakhulu ukubhekana nokulala.
Ngenhlanhla, izinguquko ezilula zingase zizuze kakhulu. Uma unzima ukulala ubusuku obulodwa, vuka emva kwemizuzu engu-20. Thola indawo ethule ukuze uphumule. Funda, ulalele umculo, noma ubuke i-movie ejwayelekile noma ithelevishini. Uma uqala ukuzwa ulele, buyela embhedeni. Phinda lokhu njalo uma kunesidingo. Lokhu kungaba yindlela ewusizo yokusetha kabusha ubusuku obubi bokulala. Uma unenkinga yokuphikelela, cabanga ukukhuluma nesazi sokulala esiqinisekisiwe sebhodi.
Imithombo:
Ukwahlukaniswa kwamazwe ngamazwe okuphazamiseka kokulala: Umbhalo wokuhlola nokubhala. I-2nd ed, i-American Academy of Sleep Medicine, eWestchester, e-Illinois 2005.
Ukungalali. I-National Heart Lung kanye ne-Blood Institute Izifo Nezimo Index.