Esinye sezikhalazo ezivame kakhulu engizizwa ezigulini zegciwane ngukukhathala. Lokhu akukona ukukhathala okuvamile abantu abaningi ababhekana nakho emva kokulala okungalali, noma ngesikhathi sokumatasa nokucindezelayo. Lokhu ukukhathala okuphazamisayo, okungapheli okuphazamisa ukusebenza kwansuku zonke.
Ngolunye ucwaningo lwekhwalithi yezempilo olubhekene nesiguli, engangaphezu kweziyisishiyagalolunye eziyishumi ezigulini ze-thyroid ezicutshungulwe zibike ukukhathala njengesibonakaliso esibalulekile.
Njengezinye iziguli ze-thyroid , ungase uzizwe ukhathele kusukela ngesikhathi uvuka ekuseni kuze kube yilapho usubuyela embhedeni kusihlwa. Noma, njengabanye, ungase ube namaphoyinti emini - ngokuvamile ntambama noma kusihlwa - lapho ukukhathala kukuthola futhi udinga ukuvala amehlo akho imizuzu embalwa ukuze uqhubeke. Noma ungase ube nokukhuthazela okuphansi, nobusuku obuseduze, noma isikhathi sokuzivocavoca, kungakusiza uzizwe ugijime futhi udinwe izinsuku ezimbalwa.
Uma unesifo se-thyroid esinesifo esiqhubekayo njengokukhathala, kunezici eziningi okudingeka uzicabangele - ingabe ukwelashwa kwakho kwe- thyroid kulungisiwe , ingabe kukhona ukukhishwa kwe- adrenal ukukhathala , futhi kukhona nezinye izinkinga ezihlobene ne-thyroid ezingabangela ukukhathala .
Kodwa-ke, ngokuvamile, inkinga ecacile kunazo zonke yilabo abajwayele ukuzinakwa iziguli nabasebenzi: ingabe uthola ukulala ngokwanele?
Ngokwenhlolovo ekhishwe ku-National Sleep Foundation, umuntu oyedwa kubantu abathathu e-United States ulele amahora angu-6 noma ngaphansi ubusuku bonke, ngokuncane kakhulu kunamahora ayisikhombisa kuya kwangu-9 ubusuku bonke esikudingayo ukuthi sisebenze ngokusemandleni ethu.
Enhlolovo yabo, abantu abangamaphesenti angu-40 abantu basebekhulile bathi balele kakhulu ngosuku lapho liphazamisa imisebenzi yabo yansuku zonke.
Futhi ugcine engqondweni, i-National Sleep Foundation yahlola abantu abaningi - hhayi nje iziguli ze-thyroid. Ekuqeqesheni kwami ngisebenza neziguli ze-thyroid, ngivame ukuzwa abantu bethi bakhathele kangakanani.
Noma kunjalo uma ngicela ukuthi bahlale belala kangako, cishe njalo kunamahora angama-7 ebusuku. Ngezinye izikhathi kunamahora amane noma amahlanu ebusuku. Akumangalisi ukuthi bakhathele!
Ngingomunye walabo bantu abangenzi kahle ngamahora angaphansi kuka-7 1/2 kuya ku-8 ubuthongo ngobusuku bonke. Kodwa phakathi komsebenzi nokuphila ekhaya - ikakhulukazi, ukuba nezingane - ukuthola ubuthongo obuningi ukunethezeka engingakujabuli neze. Esikhathini esidlule, ngangivame ukufuna ukusola i-myroid yami, futhi ngicabanga ukuthi mhlawumbe ngidinga ukukhuluma nodokotela mayelana nokwehlisa umthamo wami, noma mayelana nama-supplement for energy, njalonjalo.
Kodwa nangu ukuphumelela. Noma nini lapho ngifika ubusuku obuthile lapho ngifika cishe amahora angu-8 ebusuku, ngizizwa ngizizwa kangcono futhi nginamandla. Ukukhathala kwami kuhlobene ngokucacile ukuthola inani lokulala engidinga ukusebenza.
Ukulala kubalulekile ekunciphiseni ukukhathala, kodwa kubaluleke kakhulu empilweni eqhubekayo. Izifundo zibonise ukuthi ukulala ngokwanele kungaba nemiphumela emibi yezempilo, okufaka:
- ukwanda kwentamo yenhliziyo nokwanda kwengcindezi yegazi
- ukuvutha okukhulu
- ukukhubazeka kwe-glucose ukubekezelelana
- ukwandisa indlala / ukudla, inzuzo yesisindo
- ingozi eyengeziwe yokweqa umfutho wegazi ophezulu
- ukunciphisa umzimba
Uma ungatholi izinga lokulala, kufanele uqale ngokwenza ubuthongo obuhle . Lokhu kuhilela: hhayi ukusebenzisa umbhede wakho njengendawo yokusebenzela, ukubukela ithelevishini, noma ukufunda; ukusungula izikhathi ezijwayelekile zokulala; ukulawula amazinga okucindezeleka, ukuthola ukuvivinya okwanele; umkhawulo wokulala; ukugwema ukukhuthazwa okufana ne-caffeine ngaphambi kokulala; ukugwema ukudla kamuva kusihlwa; ukunciphisa umsindo nokukhanya ekamelweni; kanye neminye imikhuba yomsindo ovamile.
Abanye abantu bathola ukuthi ukulala - kufaka phakathi lokho okuyaziwa ngokuthi ukugqoka amandla - kungasiza ekuzileni ubuthongo bokulala ebusuku.
Uma ungenakukwazi ukuthola indlela yokulala enempilo kakhulu, ungase ufise ukukhuluma nodokotela wakho ngokuzama usizo olungenasibhaliso sokulala kanye namakhambi, kufaka phakathi izidakamizwa ezingaphezu kwemithi, njenge-diphenylhydramine (okungukuthi, i-Benadryl), i-melatonin, i-doxylamine (ie, Unisom), noma ama-herbal formulations njengezimpande ze-valerian, i-passion passion, noma i-kava kava.
Ukuze uthole izinkinga ezingapheli zokulala, udokotela wakho angase ancoma ama-antidepressants, imishanguzo yokulwa nokukhathazeka, noma imithi yokusiza ngokulala.
Imithombo
I-Bonnet Ph.D. UMichael noDonna L. Arand Ph.D. "Kanjani Ukulala Abadinga Abadala ?," Iphepha Elimhlophe: I-National Sleep Foundation. http://www.sleepfoundation.org/article/white-papers/how-much-leep-do-adults-need
Ukulala Kakhulu Kangakanani Esidingayo Ngempela? Http://www.sleepfoundation.org/article/how-sleep-works/how-much-leep-do-we-rene-need
"Izindlela Zokulala Nezitayela Zokulala Zama-2005," iNational Sleep Foundation. http://www.sleepfoundation.org/article/sleep-america-polls/2005-adult-sleep-habits-and-styles