Ama-nightcaps angama-May Fragment alele futhi ahlinzekele ku-Insomnia no-Snoring
Uma uphuza utshwala sekwephuzile futhi unenkinga yokuwa noma ukulala, izimpawu ezibonisa ukulala , ungase uzibuze ukuthi kufanele ulinde isikhathi esingakanani phakathi kwesiphuzo sakho sokugcina futhi ulale. Kungakhathaliseki ukuthi ubhiya, iwayini, noma utshwala obunzima, ufunde isikhathi esingakanani okufanele uhambe ngemuva kokuphuza kwakho kokugcina ngaphambi kokulala futhi yiziphi izimpawu ongase uzizwe uma ungalindi isikhathi eside ngaphambi kokulala.
Ubuhlobo obunzima phakathi kotshwala nokulala
Esinye seziphuzo ezidliwa kakhulu emhlabeni, utshwala buyingxenye yokudla cishe kwamasiko amaningi asekhona iminyaka eyizinkulungwane. Ezinsukwini zakudala, kwasiza ukuqinisekisa ukuphepha kwamanzi. Utshwala uvame ukuphuza ubhiya, iwayini, kanye neziphuzo ezinzima ezifana ne-vodka, i-rum, i-gin, i-whisky, nabanye. Kuvame ukudla ebusuku futhi kungase kube nomthelela obalulekile ekulele.
Utshwala bunobungane obubili nobuthongo: kungasenza sizizwe silele ngenkathi sidakiwe futhi kungaphazanyisa ukulala kwethu njengoba kuguguleka. Isici sangaphambili sasiholela ekusebenziseni utshwala njalo njenge-nightcap, okuhloswe ukusiza ekuguquleni ukulala. Ithuthukisa amazinga omqondo we- adenosine , angasenza sizizwe singalali. Uma othile ephuza utshwala obuningi, cishe "angaphuma" ngenxa yemiphumela yaso.
Kuneminye impembelelo yotshwala ngesikhathi sokulala. Utshwala lubuye luhlehlise imisipha.
Lokhu kungabangela ukuphumula kwe-airway ne-worsen snoring ne- apnea yokuvimbela ukulala . Ngaphezu kwalokho, utshwala bunomzuzu omfushane, okusho ukuthi uhamba ngokushesha. Njengoba amazinga e-alcohol okwehla ehla, ukwehla ngokwemetabolism ngesibindi, lokhu kungabangela ukulala ukuhlukaniswa nokuvuswa.
Kuyaziwa nangokuthi utshwala lungabamba ukulala kwe-REM .
Kuze kube nini ukulinda phakathi kwesiphuzo sakho sokugcina kanye nesikhathi sokulala
Kunconywa ukuthi utshwala bungadliwa emahoreni amabili noma amathathu okugcina ngaphambi kokulala.
Lezi zikhathi zihlukahluka ngokuyinhloko ngokususelwa kwisilinganiso sakho sohlobo lokudla utshwala, okuxhomeke emsebenzini wesibindi sakho, isisindo somzimba wakho, ubuhlanga, nobulili. Kubuye kubhekane nokuthi zingakanani ukusetshenziswa kwezidakamizwa ezidliwe.
Njengomthetho ojwayelekile wesithupha, kuthatha ihora elilodwa ukukhipha utshwala olulodwa ukuze kusetshenziswe umzimba. Ngakho-ke, uma uneziphuzo ezimbalwa, uzodinga ukuthi okokugcina kube okungenani amahora ambalwa ngaphambi kokulala ukuze ugweme ukuthinta ukulala kwakho. Uma unzima ukulala futhi uqaphele ukuthi ulala kangcono uma ungaphuzi, ungase ucabange ukuyeka ukusebenzisa utshwala ngokuphelele.
Uma naphezu kokushintsha uma udla utshwala uqhubeka uthola ubunzima bokuwa noma uhlale ulele, khuluma nochwepheshe obuthongo ngezindlela zokukusiza ukuba ulale kangcono. Kungaba kubalulekile ukuphatha ukuleleka noma ukuphefumula ukulala uma kukhona.
> Imithombo:
> "Amathiphu Okulala Okunempilo." I- National Sleep Foundation .
> Roehrs, T noRoth, T. "Ukulala, Ukulala, Nokusebenzisa Utshwala." Isikhungo seNational on Alcohol Abuse and Alcoholism.