Igumbi lokulala elifudumele, i-Apnea yokulala, nezinye izimo zezokwelapha zingase zinikeze
Uma wake wavusa ukuthuthumela, ungase uzibuze: Kungani sithuthuka ebuthongweni bethu? Uma kwenzeka kaningi, kungase kuhlotshwe nezinye izimo zezokwelapha futhi kungadinga ukuhlolwa okungaphezulu. Kungase kusho izinto ezihlukene ezinganeni ngisho nakwabesifazane abadlulela esikhathini sokuya esikhathini . Thola ezinye zezizathu zokuthi kungani sithola i-sweaty ebuthongweni.
Ukushisa Komzimba Nendawo Yokulala
Okokuqala, isizathu esivame kakhulu ukuthi ungathola isidumbu ebusuku ngoba kungenxa yokuphakama kokushisa komzimba ngenxa yendawo yokulala efudumele. Uma igumbi lakho lokulala liphethe i-thermostat cranked, uma ugqoke ama-pajamas enzima, noma uma ungcwatshwe ngaphansi kwezingubo zokugqoka nama-comforters, akumangalisi uma ufudumele futhi uqala ukuthuthumela. Lokhu kuvamile ngokujwayelekile.
Kukhona nokuhluka okuvamile kokushisa komzimba kulo lonke ubuthongo. Abantu abaningi bayothola ukushisa emzimbeni wokushisa womzimba kuze kube sekuseni, ngokuvamile nge-4 AM. Ngaphezu kwalokho, ngezikhathi ezithile zokulala, isimiso sezinzwa ezizimele (esilawula ukushisa komzimba, izinga lokushaya kwenhliziyo, ukucindezeleka kwegazi nezinye izici) zingahle zivuselelwe futhi ziholele ekujuleni.
Ukuphazamiseka Kwembuthano Imisindo Yobusuku
Akufanele kusimangaze ukuthi ukuphazamiseka okuphazamisa ukulala kungaholela ekuthunyeleni ebusuku njengoba kwenzeka ngesikhathi esifanayo.
Okuvamile kakhulu ukuphefumula kokulala . Uma unzima ukuphefumula ngesikhathi ulele, lokhu kuzoholela emzamweni owengeziwe nomsebenzi wokuphefumula. Cabanga ukuthi uzikhukhumeza kangakanani uma ugijima umncintiswano nokuphefumula kanzima! Isiqephu ngasinye se-apnea singaphinde siphumelele i-cortisol, i-hormone yokucindezeleka yemvelo, ukuze iphefumule ngokujwayelekile.
Ezinganeni, kanye nabancane, ukuphefumula okuphazamiseka ukulala kungabonakalisa njenge-sweaty futhi ubuthongo obungapheli. Ingane ingase iphakamise ubuso obomvu futhi iboshwe ngokuthuthumela ngezingubo eziphazamisiwe. Lokhu kufanele kuvuselele ukuhlolwa, ikakhulukazi uma kukhishwa kanye nezinye izimpawu zokuphefumula kwe-apnea zikhona.
Abesifazane bangase babe nokwanda kwezikhukhula ezishisayo (noma ukukhanya) ngenkathi belele njengoba beguquka ngokuya esikhathini sokuqala. Kuyathakazelisa ukuthi ingozi yokuphefumula i-apnea yokuvimbela ukulala iyakhula izikhathi ezingu-10 ngalesi sikhathi ngenxa yokulahlekelwa amahomoni e-estrogen ne-progesterone. Ngakho-ke, ukukhukhumeza ebusuku kubesifazane asebekhulile kungase kwenzeke ngokunqamuka kwesikhashana ngenxa yokuphumula kwe-apnea.
Abanye abantu bayaqaphela ukuthi bathola ukulala ngemva kokuphuza utshwala . Utshwala luyisicefe esiphumuzayo esingathinta umoya ongenhla kanye nokuphuza okunamandla nokulala nokuphefumula. Ngakho-ke, ukuphuza utshwala kungase kuhlotshaniswe nokujula ebusuku ngokuphefumula okuphazamiseka ukulala njengokufana ne-apnea.
Okokugcina, ukuphazamiseka kokukhathazeka nokukhathazeka okujwayelekile kungase kuqhube amandla nokuhlaselwa kwesibindi ngesikhathi sokulala. Uma uneziphupho ezimbi eziphindaphindiwe, ikakhulukazi ekubekeni kokucindezeleka kokucindezeleka okulandela emuva (PTSD), ukwelashwa kungase kube usizo. Izingane zingase ziphinde zikhukhumezeke ngenkathi zibhekene nokuphazamiseka ebusuku .
Ezinye Izimbangela Zezokwelapha Zokugwaza Ngokulala
Kunezinye izimbangela eziningi ze-sweats ebusuku okufanele zicatshangelwe. Izimo ezibekwe eceleni ziyakhathazeka kakhulu kodwa ukukhukhumeza okungapheli ebusuku kungadinga ukuhlolwa okungeziwe. Uma uneminye izimpawu noma izimpawu, njengemfiva nokulahlekelwa isisindo, kungase kube kubalulekile ukukhuluma nodokotela wakho mayelana nesidingo sokuhlolwa okuqhubekayo. Eminye yezinye izimbangela ezingabangela ukujula ebusuku zihlanganisa:
- Izifo (Kubandakanya isifo sofuba )
- Imithi (Antidepressants, i-Hormone esikhundleni, i-Insulin)
- Hyperthyroidism
- Isifo sikashukela ( Hypoglycemia kusuka emithini)
- Izimpikiswano ze-Autonomic (Ukuthinta ubuchopho noma isimiso sezinzwa)
- Ezinye izimbangela
Uma ukhathazekile ngokuzikhukhumeza kwansuku zonke, khuluma nodokotela wakho ngezinye zezimbangela zokulala kwe-sweaty nokuthi ngabe udinga ukuhlolwa okuqhubekayo nesifundo sokulala noma olunye ukuhlolwa.
> Umthombo:
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 5, 2011.