Ukukhathala, Ukucindezeleka, kanye Nemiklamo Imicabango Ingase Ihambisane Nzima Ukulala
Ukuqwashana kulula ukubona ukuthi unayo yini izimpawu ezivame kakhulu: ubunzima bokulala, ubunzima bokulala, ukuvuka ekuseni noma ukulala okungaqabulayo lapho kungabikho ukugula okunye. Kodwa-ke, kungase kube nezinye izimpawu nezimpawu zokuqwashisa, futhi. Lokhu kungase kube nzima ukubona futhi kunganakwa abaningi.
Funda ngezinye zezibonakaliso ezimangalisayo ezingase zihlotshaniswe nokuqwashisa futhi zingase ziphakamise izimbangela zokulala okuncane nokubunzima ukulala.
Ukukhathazeka noma Ukucindezeleka
Izinkinga zemizwelo zihamba ngokuhambisana nokulala. Ukulala ubusuku obumpofu ngokuvamile kuholela emiphumeleni yomsindo wamalanga futhi, ngokuphambene, izinkinga zemizwelo emini zivame ukuthinta ukulala ebusuku. Ukulala okubi kungabangela kalula ukuthukuthela. Ukucindezeleka kungase kuhlotshaniswe nokuvuswa kokusa ekuseni kanye nobunzima bokubuyela ekulele. Ukukhathazeka kungashiya ingqondo yakho ibuhlungu ebusuku: ukukhathazeka ukuhlanza phezu kwakho njengoba uzama ukulala. Lapho ubuthongo kuba nzima ukuthola ukulala okungapheli, lokhu kungase kube nomlilo wokukhathazeka, okwenza izinto zibe zimbi nakakhulu. Abanye abantu bayobhekana nezinkinga zokuphumula noma bavuke ekulaleni kwesibindi. Ukuphazamiseka kokucindezeleka okuthunyelwe ngemuva (PTSD) kungathinta kakhulu ukulala futhi kubangele ukuleleka.
Izinkolelo Zokuzibulala
Akufanele kusimangaze kakhulu ukuthi kusukela ukuleleka kuhlotshaniswa nokucindezeleka kuhlanganiswe nengozi eyengeziwe yokuzibulala.
Uma abantu bengalali kahle ebusuku, ukuphelelwa yisikhathi kungase kulandele njengoba izinto ziphuma ngaphandle kokulawula. Ukulala okuncane nokulala okungathinteka kungathinta amazinga e-serotonin kanye nomsebenzi we-lobe yangaphambili yobuchopho. I-lobe yangaphambili ibhekene nemisebenzi ehlukahlukene yokuphatha, okhiye ekwenzeni ukukhetha okunengqondo kanye nokuxhumana okufanele komphakathi.
Uma ungakhubazekile, ikhono lokuvimbela imicabango yokuzibulala, noma ngisho nomfutho wokuzibulala, ungase ulahleke. Ucwaningo lubonisa ukuthi ingozi yokuzibulala ingaba kabili phakathi kwalabo abanokulala, futhi inengozi enkulu kunazo zonke kulabo abavuka ngokushesha kakhulu, abazama ukuzibulala kathathu ngokuphindaphindiwe. Noma ubani onemiqondo enjalo kufanele afune usizo ngokuxhumana ne-National Suicide Prevention Lifeline mahhala ku-800) 273-8255.
Ukungakwazi ukuya eNepan
Abantu abanokuqwashisa kaningi abakwazi ukuphumula emini. Uma isikhathi sivumela, umuntu olahlayo uzolala nje ephapheme ngamehlo avaliwe. Lokhu kuhlobene nezinga eliphakeme lokuvusa okwenzeka kubantu abanokulala. Lokhu kwenza kube lula ukuhlala siphapheme phakathi nosuku, kodwa kunzima ukulala ebusuku. Kungenzeka ukuthi kuhlobene namazinga aphezulu ama-neurotransmitters, noma izithunywa zamakhemikhali, ezifaka isandla ekuvukeni. Njengebhelo elikhala ngokuphindaphindiwe, lezi zikhungethe zihlale zihlaziya umyalezo othi "Vuka!" Futhi lokhu kwenza ngisho nokukwazi ukuphumula emini.
Izinkolelo Zezimoto
Labo abahlukunyezwa bangase bachaze lesi simo ngezindlela ezihlukahlukene. Abanye bakuthola njengokungathi bathanda i-movie, uchungechunge lwezithombe ezisheshayo ezigijima emqondweni wazo ebusuku.
Lezi zingaba izihloko ezihlobene, kepha ngokuvamile azikho. Ukuvuka ebusuku kungase kube nje isikhathi esikukhumbuza ukukhathazeka. Njengoba uShakespeare esho eRomao noJuliet , "Futhi lapho ukunakekelwa kufaka khona, ubuthongo ngeke buqambe amanga." Abacindezeli - kungakhathaliseki ukuthi bangabasebenzi, bodwa, bezezimali noma okunye-bangase bathuthukise ingqondo ebusuku. Kungaba nzima ukubeka eceleni lokhu okukhathazekayo, futhi ukugijima emicabangweni ebusuku kuyisimanga esivamile kakhulu sokulala.
Ukulala Okungaqondakali
Esimweni esibizwa ngokuthi i-paradoxical insomnia, abanye abantu balahlekelwa ikhono lokuhlukanisa phakathi kokuvuka nokulala. Laba bantu bazovame ukufunga ukuthi sebehambe ngezinsuku - noma ngisho namasonto noma izinyanga - ngaphandle kokulala nhlobo.
Lokhu akusikho okubonakalayo ngokomzimba nangokwemgomo okubonisa ukuthi laba bantu benza, eqinisweni, ukulala. Lokhu ngezinye izikhathi kuthiwa ukungaqondi kahle kombuso. Ngokuvamile kuvame ukutholakala lapho kutholakala ukulala okulula. Isiteji sokulala 1, esincane kunazo zonke izigaba zokulala ezibonakalayo, sibonakala ngokukhipha ukukhanya. Kungaba lula kakhulu ukuthi iphutha ngokuvuka. Eqinisweni, ucwaningo lubonisa ukuthi lapho abantu bebhekwa ukuthi besesiteji sokulala 1 ku- electroencephalogram (i-EEG) , ingxenye yalabo abavuswayo bayothi ngeke balele ngenkathi enye ingxenye izobe ithi. Lesi simo sokuguquka kokuzizwa singase sibe nomthelela kulokhu okungaqondakali kokulala.
Ukukhathala (Not Sleepiness)
Okokugcina, abantu abanesifo sokulala bangase bahlale bekhathala . Lokhu kuhluke ngokulala . Ukukhathala kungabuye kuchazwe njengokuzwa ukhathele, ukukhathala, namandla aphansi. Kujulile emathanjeni nasemisipha. Ngakolunye uhlangothi, ukulala noma ukulala kunesifiso esinamandla sokulala: izinkophelo ziba nzima, kudingeka umzamo ukuze uhlale uphapheme, futhi ulale ngokushesha. Ama-insomniacs ayakhathala, hhayi ukulala. Ngokuphambene nalokho, abantu abane-apnea yokulala banokulala ngokweqile kwansuku zonke, bephuza kalula futhi bewela ngokushesha. Ngakho-ke ukukhathala kuyisifo esivamile ekulaleni futhi kungasiza ukuhlukanisa kwezinye izikhalo zokulala.
Uma uthola ezinye zalezo zimpawu noma izimpawu zokulala, ungase ufune ukukhuluma nochwepheshe obuthongo. Kungenzeka ukuthola izimbangela ezikhona. Ngenhlanhla, kunezindlela zokwelapha ezitholakalayo, kuhlanganise namaphilisi okulala kanye nokwelashwa kokuziphatha kwengqondo yokulala.
Imithombo:
Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 5.
Imisebenzi Ephelele kaWilliam Shakespeare. I-Massachusetts Institute of Technology. Kufinyelelwe: Okthoba 27, 2013.
Wojnar, M et al . "Izinkinga zokulala nokuzibulala ku-National Comorbidity Survey Survey." J Psychiatr Res . 2009 Febhuwari; 43 (5): 526-531.