Abesifazane abaningi baphendukela ku-cohosh abamnyama ukuze baphathe izimpawu
Ngaphambi kokulahla kokukhipha esikhathini sokuqala , wawuvame ukulala kahle, akunjalo? Khona-ke waqala lokhu ushintsho lwe-hormonal futhi waba yinkosikazi ne-pea. Kunezizathu eziningana zokuthi ukuphuma esikhathini sokuya esikhathini kubangela ukulala, futhi kubonga ngezindlela eziningana zokuphatha izimpawu zakho.
Okwenza Ungalali Ngesikhathi Esikhathini Sokuqeda Isikhathi
Kunezici eziningana ezihlukumeza ukufika esikhathini sokuphazamisa ukulala kwakho.
Amazinga we-hormone , izinkinga zezempilo, indlela yokuphila, nezicindezelo zendawo zonke zidlala indima uma ulala futhi ulale. Ngemuva kweminyaka engama-40 (futhi ngezinye izikhathi ngaphambili), ungase ube nenkinga yokuthola noma ukulala ngoba amazinga e-hormone ayanciphisa ukulala / ukuhamba kwakhe. Ukwengeza, ukukhanya okushisayo, ukujula ebusuku, izinkinga ze-thyroid, ubuhlungu, nokuphefumula kungakugcina. Ngokuyinhloko, i- apnea yokulala , ehlobene nokushintsha amazinga e-estrogen nokuzuza kwesisindo , kuvamile ekunqumeni kokuya esikhathini.
Kunoma yikuphi ubudala, ukucindezeleka kungaqhubeka. Kodwa ngesikhathi sokuya esikhathini, abesifazane bangase babhekane nabazali asebekhulile, intsha ekhulile, isahlukaniso, ukukhathazeka komsebenzi, kanye nezinkinga zemali. Zonke lezi zinkinga zingenza kube nzima ukulala. Futhi uma ucindezelekile noma ucindezelekile ngaphandle kwalezi zinselele, ukuthola nokuhlala ulele kungase kubonakale kungenakwenzeka.
Uma unezinkinga zempilo, imithi (kokubili imithi kanye nangaphezulu) ingakugcina uphapheme.
Ukudla nokusetshenziswa kwezidakamizwa ezifana ne-caffeine, i-nicotine, utshwala, noma izithako kungaba nazo izici.
Yini Ongayenza Ngokushona?
Okufanele ukwenze mayelana nokulala ubusuku kuncike ekubangeleni. Kodwa ukuthatha isenzo kuyasiza. Uma uthatha izikhuthazo, isibonelo, zimise noma unciphise kakhulu ukudla kwakho kwe-caffeine.
Yeka ukubhema, ungaphuzi utshwala, uthathe ushokoledi, uphinde ubheke noma yiziphi izithako ozithathayo ukuze ubone ukuthi zithinta ukulala kwakho.
Uma ukukhathazeka noma ukuthuka ebusuku kuvuka, phatha izimpawu zakho. Hlola nomhlinzeki wakho wezokwelapha bese uxoxisana ngemiphi imithi noma izithako ezinganciphisa izimpawu zakho. Kunezinhlobo eziningana zemigomo ezisiza, kufaka phakathi izidakamizwa zokulwa nokucindezeleka, imishanguzo yokulwa nokukhathazeka, kanye nezidakamizwa zokudambisa / izidakamizwa. Isifundo esifushane singakubuyisela esimweni sokulala somzimba.
Kungakhathaliseki ukuthi usebenzisa ama-black cohosh, i-flaxseed amafutha, ama-anti-depressants, noma i-short course ye-hormone therapy, ungenza izinqumo ezizokwenza ukuthi izimpawu zakho zikwazi ukulungisa izimpawu zakho zokulala. Khumbula ukuthatha imithi kanye nezithako njengoba kuqondiswe futhi ukhulume nomhlinzeki wakho wezokwelapha mayelana nemithi oyithathile kakade ukuze ubone ukuthi imiphumela emibi ikugcina yini uphapheme. Udokotela, umeluleki, umqeqeshi womuntu siqu, u-acupuncturist, u-massage therapist, noma i-naturopath, noma yedwa noma ehlangene, ingasiza ekuvuseleleni umjikelezo wakho wokulala.
Shintsha Indawo Yakho Nezinqubo Zakho
Gcina ekamelweni lakho lipholile. Unomshini wokushisa oshisa kakhulu ngesikhathi sokuya esikhathini, ngakho-ke ufuna ukugcina umzimba wakho ube mnandi ngangokunokwenzeka ngaphandle kokungakhathazeki.
Noma yini ephakamisa izinga lokushisa lomzimba wakho lingase lihambise inkinobho, ngakho gcina izinga lokushisa lakho lokulala ekamelweni eliphansi ngamaminithi ambalwa ebusuku.
Linganisa izinga lokushisa lomzimba wakho ukuze unciphise ukujula ebusuku . Gqoka ama-pajamas alula, bese ugcina i-rag epholile noma ipaki elibandayo esikhwameni seplastiki esikhwameni eduze kombhede. Beka iphakethe elipholile ebusweni bakho nasesifuba ngokushesha nje uma ubona flash eshisayo eqhubekayo, futhi wenze ukuphefumula okujulile kuze kudlule i-flash. Zama ukuhlala ukhululekile ngenkathi wenza lokhu. Hlanganisa ukuphuza, ukuphefumula okujulile phakathi nosuku ukuze uma uvuka ngokukhathazeka noma ukushisa okushisayo, ungasebenzisa le nqubo ukuzola futhi uziphumule. Ukuphumula okuqhubekayo, ukwelashwa kokuziphatha kwengqondo, i-biofeedback, noma ukuzibamba yizo zonke izindlela ezizokusiza kahle ngesikhathi sokulala nokunye okucindezelayo.
Yenza okuhle ukulala ubumsulwa. Hlala embhedeni ngesikhathi esivamile, bese usebenzise umbhede wakho kuphela ukulala nokulala. Relax ngaphambi kokulala. Susa ithelevishini kusuka ekamelweni, futhi ungadli okungenani amahora amabili ngaphambi kokulala.
Futhi, gcina ekamelweni lakho libe mnyama. Ufuna ukuthumela ubuchopho bakho umlayezo wokuthi ubusika ukulala, njengoba ukukhanya kukukhomba ukuba uvuke futhi uhlale up.
Ukuzivocavoca ngaphandle emini. Ukuhlanganiswa kokukhanya kwemvelo, i-vitamin D, nokuzivocavoca kuyinto iresiphi yokulala okungcono. Qinisekisa ukuthi usebenza masinyane emini ukuze uthole ukukhanya kwemini futhi ugweme ukukhuthazwa kakhulu ngaphambi kokulala.
Hlalani Nikahle
Ungazibeki icala uma ungakwazi ukuthola shuteye. Ngezinye izikhathi kuza nensimu yokunqamuka kwesikhashana, futhi lapho usuphelelwa yithemba ngakho, kancane uzolala. Ukulala kuphazamisa futhi kuchitha yonke imisebenzi yakho yasemini. Kufanele uzikhokhele ukuze uthole ukuphumula nokuphumula okungenzeka kuphela ngokulala ubusuku obuhle. Khona-ke, lapho ukuphila kudla inselelo entsha, ungasho ukuthi, "Ake ngilale kuso." Futhi uyathanda.
Imithombo:
> I-North American Menopause Society, (NAMS), I- Menopause Guidebook: Ukusiza Abesifazane Ukwenza Izinqumo Zempilo Eyaziwa Ngokwemvelo Ngaphambi Kokuphela Kwenkathi Nengaphandle , I-6th Edition , iNyakatho Yomndeni YaseNyakatho Melika, 2006. 10 Okthoba 2007.
> U-Murphy, P, "Amanothi E-Sex Hormone Eguquliwe, Isikhathi Somzimba Esiphezulu Sithinta Ikhwalithi Yokulala Kwabesifazane Abakwa-Postmenopausal," SLEEP, December, 2007. Associated Professional Sleep Societies, LLC, 21 Jan. 2008
> Morin, CM, Colecchi, C, Stone, J, Sood, R, Brink, D, "Izindlela Zokuziphatha Nezokwelapha Zokulahlwa KwamaLate-Life: Isivivinyo Esilawulwe Ngokungahleliwe" JAMA, Vol. 281, No.11 991-999. 281: 991-999, Mar, 1999, 21 Jan, 2008
> Boston Women's Health Book Collective, Amalungu Ethu, Ethu: Ukunqamuka kwelanga, Touchstone / Simon and Schuster, eNew York. 2006.