Ukungalali kahle Kungase Kuthuthukise Ukwelashwa Kwokulala Ukulala
Uma uke wakhuphuka phakathi nobusuku, uke wabhekana nesimo sokukhathazeka esibizwa ngokuthi "ukuvuka ngemva kokulala," okubizwa ngokuthi yi-WASO.
Thola amaqiniso mayelana ne-WASO, umthelela walo kukhwalithi yokulala kanye nabantu okungenzeka ukuthi bangathinta ngalokhu kubuyekezeka kwenkinga yezempilo.
Indlela abacwaningi basebenzisa ngayo i-WASO ezindabeni zokulala
Abacwaningi bezokwelapha kanye nabahlengikazi belele bavame ukusebenzisa igama elithi WASO ezindabeni zokulala ukuze bachaze ukuthi izibalo zezikhathi zokuhlolwa zihlale ziphapheme ngemva kokuqala ukulala futhi ngaphambi kokuba zivuke kahle.
Isibonelo, umuntu angalala ngo-11: 30 ntambama futhi ngokuzumayo avuke ekuqothuleni ngo-2: 30 ekuseni futhi ahlale ephapheme kuze kube ngu-3: 45 ekuseni ephoqa futhi ejika.
Mhlawumbe lo muntu wayevusa ukusebenzisa indlu yokugezela kodwa akakwazi ukulala ngokushesha ngemuva kokuba eseqedile, noma mhlawumbe wavusa ngoba wayeshisa noma nje ekhathazeka ngezenzakalo ezenzeka ngosuku olulandelayo noma ukuthi ulindele ukushintsha usuku olulandelayo. Ngemva kokuvusa phakathi nobusuku, lo muntu ekugcineni ulele futhi evuka kahle ngo-6: 30 ekuseni ukuze aqale usuku.
Uma lokhu kwenzeka ngesikhathi esifundweni sokulala, lo muntu wayeyokwaziswa ukuthi i-WASO yakhe yayiyihora eli-1 nemizuzu engu-15 kulobo busuku obuthile.
Ngenxa yokuthi wavuka phakathi nobusuku, ekugcineni wahola amahora amahlanu kanye nemizuzu engu-45 yokulala. Lokhu kungaphansi kwesinconywa seNational Sleep Foundation ukuthi abantu abadala abaneminyaka engama-26 no-64 bathola amahora ayisikhombisa kuya kwesishiyagalolunye bokulala ubusuku bonke.
Ngenxa yalokho umuntu ohlala isikhathi eside ngaphezu kwehora phakathi nobusuku angase angazizwa enamandla futhi evuselelwe ekuvukeni okuhle kodwa ekhathele futhi evilaphayo.
Yikuphi Abantu Okungahle Bakwazi Ukuthola I-WASO?
Abantu abanenkinga yokulala bavame ukuzwa i-WASO. Laba bantu bangabhekana nezinkinga zokulala ezifana ne- apnea yokulala noma ukulala nokulala noma izimo zezokwelapha ezifana nokuphumula kwesisu, isifo se-arthritis, noma isifo senhliziyo.
Abesifazane abavuka ebusuku bangaba nezinguquko ze-hormonal ezibangelwa ukukhulelwa noma ukuyeka esikhathini.
Abanye abavuka ebusuku bangase babe nobunzima bokulala ubusuku ngaphandle kokuya endlini yokugezela. Abantu asebekhulile bavame ukuba nale nkinga, njengabantu abanezimo ezihlukahlukene zezokwelapha. Ukuphefumula kwe-apnea kuyimbangela evamile yale ncoma . Abantu ababhekene nokukhathazeka noma ababhekana nezimo ezicindezelayo ekhaya noma emsebenzini bangase babe nobunzima bokulala phakathi nobusuku.
Ukwelapha i-WASO nge-Restriction yokulala
Ngenxa yokuthi i-WASO iholela ekusebenzeni kahle kokulala , noma isikhathi esichitha ukulala sihlukaniswe isikhathi esiphelele esilala embhedeni, kubalulekile ukulwa nalesi simo, uma kungenzeka. Kulabo abanenkinga yokulala, i-WASO ingathuthukiswa ngelashwa okuthiwa ukuvimbela ukulala , uhlobo lwezokwelapha zokuziphatha. Lokhu kusiza ukufanisa kangcono nesikhathi esichithwa embhedeni kuze kube yikhono lokulala, noma izidingo zokulala, ezihluka kwabanye ngokudala.
Iziguli zokuqwashisa ezisebenzisa umsebenzi wokuvimbela ukulala ukuthuthukisa ukulala kwazo. Ngakho-ke, abazivumeli ukuba bachithe amahora bejikijela futhi balele embhedeni. Esikhundleni salokho, baphuma embhedeni emva kwemizuzu engu-15 yokuvuka futhi baya ekamelweni elilodwa baze bazizwe bekulungele ukulala futhi.
Lokhu kusiza ukuthuthukisa isimo futhi kunciphisa ingcindezi yokulala noma ukukhathazeka mayelana nokulala. Lezi ziguli zingase futhi zigcine irekhodi lokulala ukurekhoda isikhathi sesikhathi sokulala, ziphapheme futhi zichithe embhedeni. Lezi zinguquko zingase zifakwe emtholampilo wokuziphatha ongenangqondo wokulwa nokulala (CBTI) , ukwelashwa okukhethwa ukulala okungapheli.
Izwi elivela
Uma ucabanga ukuthi uchitha isikhathi esiningi kakhulu uphapheme ebusuku, thintana nomhlinzeki wakho wokunakekela oyinhloko noma udokotela olele ukuqinisekiswa ebhodini ukukhomba izindlela eziphumelela kakhulu zokwelapha inkinga noma ukunquma ukuthi isimo sezokwelapha, izidakamizwa noma umkhuba wokuphila kungenzeka kube yisici.
Izinguquko ezilula zingasiza ekwandiseni ikhwalithi yokulala kwakho futhi unciphise isikhathi esichitha siphapheme ebusuku.
> Umthombo:
Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 6, 2017.