Thola ukuthi yikuphi okungalungile, zama izixazululo zasemakhaya, futhi uthole usizo lokusila
Kubonakala sengathi ukulala kufanele kuvele ngokwemvelo. Kodwa uma kungenjalo, ungase uzithole ngokushesha ukhononda, "Ngisize ngilale!" Kungaba ukuhlangenwe nakho okukhungathekisayo, okungahle kwenzeke ukulala, okubhekene nobunzima bokuwa noma ukulala. Ungase uphapheme amahora amaningi embhedeni ebusuku. Uma uvusa ngaphandle kokuzizwa uphumule, le nkinga ngokushesha iba umhubhe empilweni yakho yonke nempilo yakho.
Iziphi izizathu zokuthi kungani ungakwazi ukulala? Ingabe zikhona izindlela ezizame-nezokuqiniso zokukusiza ukuba ulale kangcono kulobubusuku? Yini okufanele uyenze uma uzame konke, kuhlanganise namakhambi asekhaya, futhi akusebenzi nje? Ake sihlole lezi zinkinga bese sithola usizo oludingayo ukuze ulale.
Yini Engalungile Ngokulala Kwami?
Sinethemba lokulala okuphelele; ukuthi sizokwehlela embhedeni, silale ngaphakathi kwamaminithi, silale ngaphandle kokuphazanyiswa futhi siphakamise ngokugcwele ukuqabuleka futhi silungele ukuqala usuku lwethu. Kodwa ingabe lokhu kuyinqubo evamile?
Izingane zivame ukuhlonishwa njengendlela yokulala ephelele ngoba (ikakhulukazi) ziyakwazi ukwenza lokho esikuchazile. Njengoba sivuthiwe, imizimba yethu iyashintsha futhi ubuthongo bethu bubonakala buhlukana nemibandela yobuntwana.
Ukuphila, ngomqondo othile, kuyinkimbinkimbi. Kukhona izingcindezi zesikhathi esisha, ukulala kwethu kuphazanyiswa abanye (kubandakanya abalingani bombhede kanye nezingane zethu) nezinye izinkinga zempilo (njenge- nocturia , ukushaya kwenhliziyo kanye nobuhlungu) ukuyehlisa ukulala kwethu.
Njengoba sikhula, singadinga ukulala kancane, nabantu abadala abangaphezu kweminyaka engu-65 badinga amahora angu-7 kuya kwangu-8 kuphela.
Ngenxa yalokho, angeke sithokozele ubuthongo esasiwazi ebusheni bethu. Ngempela, ngisho nesikhathi sokulala kwethu singashintsha. Labo abasebusuku bezimpilo zabo bavame ukuvuka bevuka , bengakwazi ukulala njengoba bekwenze.
Okunye okulindelekile mayelana nokulala kwethu kungase kube okungalungile. Isibonelo, umcabango wokuthi sizolala ngokushesha lapho sisuka emibhedeni yethu ingase ingalungile. Kumele kwenzeke emaminithini angaphansi kwangu-15 kuya kwangu-20, kodwa kungathatha isikhathi eside imizuzu engu-30 njengoba sikhula. Eqinisweni, abantu abalala emaminithini angaphansi kwemihlanu bangase babe "ukulala ngokwemvelo." Lokhu kusho ukuthi babuthongo kakhulu kangangokuthi balele ngokushesha kunokuba bangase bajwayelekile. Kwezinye izimo, leli khono lokulala ngokushesha-futhi ukufaka ukunyakaza kwamehlo okusheshayo (REM) ukulala ngokushesha-kungabonakala ebuthongweni obukhulu kakhulu besikhathi semini okungase kwenzeke ekutheni ubuthongo noma ubuthongo obunzima.
Abanye abacwaningi bokulala bakholelwa ukuthi kungaba okuvamile ukuphaphama abanye ebusuku. (Ukuthi ubuthongo ngqo ubusuku ngaphandle kokuqhaqhaza kungabuye kube yisibonakaliso sokungavumelani isikhathi esichitha ukulala nokucindezela ukulala ubuthongo.) Lesi simo sokuphaphama ebusuku sithiwa "ukuphumula okuthulile" futhi kuvame ukubonwa lapho imikhuba yokulala Amasiko angewona aseWesterns afundiswa. Uma abantu belele eqenjini elisondelene nabo, kukhona isikhathi esiningi esichitha siphapheme ebusuku. Lokhu kwenza ubuthongo ube nomqondo ongaphezulu ketshezi.
Isikhathi singasetshenziswa ukuxoxa, ukudla isidlo noma ukuhlanganyela nabanye abaseduze nawe. Emlandweni, ukulala okwehlukaniswe ngezikhathi zokuvuka phakathi nobusuku kwakuvamile, kubonakala phakathi kwezinto eziphakathi kwamabili ezitholakala emidlalweni yeShakespeare, isibonelo.
Empeleni kungase kube okujwayelekile ukuvuka ebusuku. Uma sithola sivuka ebusuku, kungakhathaliseki ukuthi siyini imbangela, singaphetha ngokuthi kukhona okungalungile. Uma kungekho miphumela emisebenzini yosuku, noma kunjalo, lokhu kungase kungabi njalo. Kuyinto evamile ukuvuka ukuguqa, ulungise izembozo, uphendule komsindo, mhlawumbe ngisho nokuvuka ukuchama.
(Ukukhuphukela endlini yokugezela kuvame kakhulu njengoba sikhula ukuthi uzobe ucindezelekile ukuyibiza ngokuthi "engavamile.") Abantu abaningi baphinde balele futhi balahlekelwa kalula. Inkinga iqala lapho ubuthongo bethu obuthakathaka budonsa impilo yethu. Uma kunzima ukuwa noma ukulala ebusuku kuqala ukuba nemiphumela, kunesisusa sokufuna isizathu.
Izizathu Ezivamile Zokunzima Ukulala Nokuqothulwa
Uma sizithola siqaphele, sibuke imizuzu emithathu edlule ekukhanyeni okubomvu kwamawashi ethu alamu, ukuphelelwa yisikhathi ukulala ngokushesha kukhula. Kunezizathu eziningi lokhu kungase kwenzeke, futhi ukufika phansi kungadinga ukucabanga okuthile ngesimo sakho.
Isizathu esivame kakhulu ukuthi awukwazi ukulala naso esobala kakhulu: awukhathele. Isifiso sakho sokulala sizobe sinciphise kakhulu uma uzama ukulala ngesikhathi esingalungile. Cabanga ulele phansi amahora amathathu ngaphambi kokulala kwakho okujwayelekile. Ithuba lokuthi ukwazi ukuwela ilungelo lokulala lihle kakhulu. Lokhu kuhlobene nesigqi se - circadian emizimbeni yethu. Lolu hlelo lusiza ukuxhumanisa imisebenzi yethu, kufaka phakathi nesifiso sethu sokudla nokulala, endaweni yangaphandle. Izinkinga ngesikhathi sokulala zingase zenzeke phakathi kwezimo zokulala zokulala, kanye nezimo zesikhashana ezifana ne-jet lag.
Uma uchitha isikhathi esiningi embhedeni kunokudinga izidingo zakho zokulala, uzophinde ube ngaphansi kwezikhathi eside zokuvuka. Abantu abadala abakudinga ukulala kancane, ngakho buyeke ukuthi ulala kangakanani nokuthi uchitha isikhathi esingakanani embhedeni. Esinye isizathu okungenzeka ukuthi usanciphisa isifiso sakho sokulala ebusuku kungenxa yokuthi uyaphatha emini.
Isizathu esivamile kakhulu sokulala esibucayi sibhekisela ekucindezelekeni nasekufakweni kwezinto ezivuselelayo nemisebenzi. Ungase ube nenkinga yokulala ubusuku ngaphambi kokuhlolwa okukhulu noma isethulo. Ezikhathini zokucindezeleka ngokomzwelo, njengokufa komuntu othandekayo, ungase ube nenkinga yokulala. Lokhu kubizwa ngokuthi ukuleleka okukhulu . Ngokuvamile kudlula lapho lezi zinkinga zixazulula. Ngokufanayo, izikhuthazo ezifana ne-caffeine ngisho ne- nicotine zingaphazamisa ukulala kwakho.
Ungamangala lapho ufunda ukuthi ukukhanya ebusuku -njengokusuka kwithelevishini noma kwikhompyutha-kungenza kube nzima kwabanye abantu ukuba balele. Ukwengeza, ukuzivocavoca ubusuku obusebusuku kungase kukuvukele futhi kuvuse ukulala.
Kulabo abanokulala okungapheli, isikhala sokulala singase sibe yimbangela yokungalali ngokwenza isimo. Indawo yokulala ihloswe ukuba ikhululekile futhi ibe lula ukulala. Kufanele kube epholile, ethule, futhi mahhala yeziphazamiso. Ngokufanelekile, ngeke uvumele ithelevishini noma izilwane ezifuywayo ekamelweni lakho. Abalingani bokulala bangase baphazamise futhi abanye abantu bakhethe ukugcina izindawo ezihlukene zokulala ngalesi sizathu.
Esinye imbangela evamile yobunzima bokulala yizinto ezandulela isikhathi sokulala. Uma udla noma uphuza uphuze kakhulu, ungase uhlupheke ukushona noma ukuhamba ebusuku ukugeza endlini yokugezela. Kunemihlahlandlela jikelele yokuthuthukisa ukulala. Eziningi zazo zihloselwe ukuqinisa imikhuba emihle yokulala. Kufanele ulale futhi uvuke ngesikhathi esifanayo nsuku zonke. Amashejuli angavamile okulala angakubeka ukuphazamiseka kokulala. Kufanele ulandele isikhathi sokulala , kufaka phakathi imisebenzi yokuthula, yokuphumula ukuze usize ushintsho lokulala. Uma uhluleka ukuguqa ngaphambi kokulala, ungase uzithole ulwa nobunzima ukuze uhambe ulale.
Okokugcina, kunezimo zezokwelapha ezingase zikugcine ekulaleni kahle ebusuku. Lezi zingase zibe izinkinga ezivamile ezifana nokuphuza umoya noma ubuhlungu, kodwa kunezinkinga eziningi zokulala ezingase zidale ubunzima bokulala. Ezinye zazo zihlanganisa:
- Ukungalali
- I-apnea yokulala
- I-syndrome yezinyawo ezingapheli
- Iziphazamiso zokulala eziphakathi kwe-Circadian
Kungakhathaliseki ukuthi uhlupheka noma ungazizwa ngalunye lwezimo, ungase ube nesithakazelo ekufundeni ngamanye okukhethwa kukho ukwelashwa uma uzithola uthola ubunzima bokulala ebusuku.
Amakhambi Ekhaya Lapho Ungakwazi Ukulala
Umsebenzi wokuqala wokulala ubusuku ebusuku ukuthuthukisa ukuhlanzeka kwakho , okubhekisela kokulandela imihlahlandlela yokulala okungcono. Lezi zinyathelo zingase zibonakale ziqondile, kodwa ngenxa yokuthi zibandakanya ukulungisa ukuziphatha kwakho maqondana nokulala kwakho, zingaba yinselele. Uma uye wazi kahle lezi zinguquko, ungase ucindezelwe ukubheka ezinye izinketho.
Kulabo abanenkinga yokulala, kunezindlela ezimbalwa zokukhetha ukukusiza ulale. Ukhetho olulodwa lwezokwelapha ukuvimbela ukulala . Lokhu kuhilela ukunciphisa isikhathi osichitha embhedeni (ngokuvamile kuya emahoreni angu-7-8) ukuze isikhathi lapho ukhona khona kungenzeka ukuthi ulale. Kungasiza futhi ukugcina ushintsho lokuziphatha olubizwa ngokuthi i- stimulus control . Ukulawula ukucindezeleka kusiza ukuhlukana nomphakathi phakathi kwekamelo lakho lokulala futhi ungakwazi ukulala.
Kunezinye izinketho ezingekho izidakamizwa ezingase zibe usizo. Abanye abantu bathola inzuzo ngokusetshenziswa kwe- aromatherapy , nakuba izifundo zocwaningo zingase zingasisekeli ukusetshenziswa kwazo. Izindlela ezihlukahlukene zokuphumula, kuhlanganise nokusetshenziswa kwe- biofeedback nezindlela zokuphefumula , zingase zenze ukuxhumana phakathi kwengqondo nomzimba wakho. Lokhu kungafakwa emisebenzini yakho yokulala futhi kwenze kube lula ukuphumula futhi ushintshe ekulele.
Okokugcina, ungase utholakale uguqula imishanguzo engaphezu kwe-counter ukusiza ukulala kwakho. Enye yezinto ezivame kakhulu i-hormone engokwemvelo ebizwa ngokuthi i- melatonin . Ithengiswa kuma-pharmacy amaningi kanye nezitolo ze-herbal supplement. Kungaba yimpumelelo kakhulu uma unesifo sokulala esivumelana nesigqi se-circadian esingahleli kahle. Njengoba inengozi encane yemiphumela emibi kakhulu (okuvame kakhulu ukulala), kungaba yindlela yokucabanga. Ezinye izithako zemithi (njengezimpande ze-valerian) azikho ucwaningo oluningi olusekela ukusebenza kwazo.
Uma usenzima ukulala, ungase uphoqeleke ukuba ubuke ezinye izinketho, kubandakanya ukubona isazi sokulala.
Usizo Oluyisisekelo Olubucayi Lokubhekana Nzima Ukulala
Kulabo abasadinga usizo lokulala ngemuva kokuguqulwa okweqisayo emisebenzini yakho yokulala nokuya ekhaya, kungase kudingeke ukuthi uphendukele kubafundi bokulala. Ungase ufune ukuqala ngokuxoxa ngale ndaba nomhlinzeki wakho wezempilo oyinhloko, kodwa ungakhetha futhi udokotela olele .
Kunezivivinyo zokuxilonga ezingaba usizo ekuhloleni izinkinga zakho zokulala, ngezivivinyo ezikhethekile zokulala ubuthongo. Kungaba usizo ukugcina umgodi wokulala noma ukusebenzisa i- actigraph (njengendlela yokuzivocavoca) ukulandelela amaphethini akho okulala. Ukuhlolwa okuqhubekayo nesifundo sokulala ebusuku esibizwa ngokuthi i- polysomnogram kungasiza futhi ukukhomba i-apnea yokulala noma i-syndrome engenamaphutha njengababangela ukuba bangabuthongo.
Enye inzuzo yokukhuluma nochwepheshe wezezempilo ukuthi ungaxoxa ngokusetshenziswa kwamaphilisi okulala . Kunezigaba ezimbili ezinkulu zemithi yokwelashwa engakusiza ukulala: benzodiazepines kanye nonbenzodiazepines. Uhlu lwamaphilisi okulala lude futhi lubandakanya izidakamizwa ezifana ne-Ambien, i-Lunesta, i-Sonata, i-Trazodone, i-Belsomra nabanye. Lezi akufanele zisetshenziswe isikhathi eside kunamaviki ambalwa futhi uma ukuleleka kuqhubeka, ungase ufune ukufuna olunye ukwelashwa. Ngokuyinhloko, ungacela ukudluliselwa kwesazi sengqondo esingase sikwazi ukukufundisa ukwelashwa kokuziphatha okungaqondakali kwezokwelapha (CBTI) .
Izwi elivela
Lokhu kuyindaba engathà sina kakhulu, njengoba imiphumela yokungalali kahle ingaphazamisa impilo yakho nokulahlwa kokulala kungase kuholele nasekufeni kwakho. Kunezibonakaliso ezinzima kanye nemiphumela yenyama yokulahla ubuthongo, kufaka phakathi ukucubungula . Kuzo zonke lezi zizathu-nokuningi-kuyadingeka ukuthola usizo oludingayo ukuze ulale kahle futhi uvuselele.
Umthombo:
Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 6, 2017.