Kukhona inkolelo yokuthi abantu asebekhulile badinga ukulala kancane. Lokho akulona iqiniso. Bonke abadala badinga ukulala phakathi kwamahora ayisikhombisa nesishiyagalolunye ebusuku. Njengoba sikhula, kunzima kakhulu ukulala ubusuku obuhle . Lokho akusho ukuthi asisadingi amahora ayisikhombisa kuya kwangu-9. Enye yezinselelo zokuguga okunempilo ukuxazulula ukulala nokuxazulula ukulala ukuqinisekisa ukuthi sithola ukuphumula ngokwanele kwempilo enhle.
Ukuguquka kokulala kubadala abadala
Ngezizathu eziningana, abantu asebekhulile banenkinga yokulala futhi bahlale belele. Njengoba sikhula, singabona ezinye zezinto ezilandelayo:
- Kuthatha isikhathi eside ukulala
- Ukulala akujulile
- Ukuvusa kathathu noma izikhathi ezine ngobusuku
- Ukuhamba ngezikhathi zokulala zangasese ebusuku
- Ukulala akuyona njengokuphumula noma okwanelisayo
- Ukuthambekela kokulala kusihlwa bese uvuka ekuseni
Okwenza abadala abadala balele
Njengoba sikhula, imizimba yethu iyashintsha. Lezi zinguquko zithinta ubude nekhwalithi yokulala kwethu. Kuye ngesimo sakho, esinye sezici zingase sisebenze:
- Amakhomoni: Njengoba sikhula, imizimba yethu ivikela ama-hormone amabili abalulekile okulala: i-melatonin ne-hormone yokukhula.
- I-Melatonin ibalulekile ngoba izinguquko ezingeni le-hormone lilawula ukujikeleza kwethu kokulala . Nge- melatonin encane , abantu abadala asebekhulile bazizwa belele ebusuku futhi bavuka ekuseni. Bangase babe nezinkinga eziningi zokulala.
- I-hormone yokukhula yilokho okwenza izingane zilale ngokujulile. Njengoba sikhula, umzimba wethu uthola kancane kule hormone nokulala okujulile kuba nzima kakhulu.
- Ukunqamuka kwesikhashana kubangele izinguquko eziningi ze-hormone kubesifazane, ngezinye izikhathi kubangelwa ukujula ebusuku nezinye izimpawu eziphazamisa ubuthongo.
- Izimo zezempilo: Izimo zezempilo zingaphazamisa ubuthongo. Njengoba sikhula, singase sikwazi ukuthuthukisa isifo esingapheli. Lezi zifo zenza izinguquko emzimbeni wethu eziphazamisa ukulala okuvamile. Ngokuphatha isimo sakho sempilo kahle, unganciphisa lo mphumela. Izibonelo zendlela ezinye izifo eziphazamisa ngayo ubuthongo yilokhu:
- Ezinye izimo zezempilo (njenge-arthritis) zibangela ubuhlungu, okwenza kube nzima ukulala.
- Ezinye izimo (ezifana nesifo sikashukela noma i- prostate ekhulisiwe ) zingase zenze ukuba usebenzise indawo yokugezela njalo ebusuku, okuphazamisa ubuthongo obunzima.
- Isifo senhliziyo , umfutho wegazi ophakeme , nezinye izimo zenhliziyo zingase zidale ukuthi uvuke ngokuzumayo ngenxa yobunzima bokuphefumula noma izinguquko ezinqoleni zenhliziyo.
- Isifo sika-Parkinson, isifo se-Alzheimer, nokugula kwengqondo kungabangela ukukhathazeka okuphazamisa ukulala.
- Izinguquko zokuphila: Njengoba sikhula, isimiso sethu sansuku zonke sishintsha. Lezi zinguquko zingathinta ukulala kwethu. Ngokuzivocavoca nokwandisa isikhathi esichitha ngaphandle kanye nokunciphisa ukulala, uzokuthuthukisa kokubili ubude nekhwalithi yokulala kwakho:
- Ukuguqula indlela yokuphila Abantu abadala bakuthola ukuzivocavoca umzimba kancane. Qinisekisa ukuthi ukhuluma nodokotela wakho bese uthola umzimba onempilo nsuku zonke.
- I-Sunlight: I- Sunlight kusiza umzimba wakho ukuba ukhiqize i-melatonin, elawula umjikelezo wakho wokulala . Zama ukuthola okungenani amahora amabili wokuchayeka ekukhanyeni okukhanyayo usuku ngalunye. Uma kunzima ukuba uphume ngaphandle, cabanga ukusebenzisa ukukhanya okugcwele kwe-spectrum ngaphakathi.
- Ukuphaphaza: Uma ukulala kungase kube kuhle, uma ulala ngaphezu kwemizuzu engama-20 ngosuku, ungase uphazamise ukulala kwakho.
- Utshwala, i-caffeine, ne-nicotine: Lezi zigwegwe ezintathu zizolimaza ubuthongo bakho. Uma unenkinga, nqamula emuva futhi uqiniseke ukuthi ungasebenzisi noma yikuphi kulawa amahora amathathu okulala.
- Imithi: Njengoba sikhula, kungenzeka ukuthi sithatha imithi eyodwa noma ngaphezulu. Le mithi ingaphazamisa ubuthongo. Udokotela wakho angakwazi ukuguqula imithi yakho engabangela ukuba ulahlekelwe ukulala, noma mhlawumbe ushintshe isikhathi sosuku uthatha leyo mithi. Eminye imithi evamile eyaziwa ukuthi iphazamise ubuthongo ihlanganisa imithi ephakeme yegazi , ama-antidepressants, ama-steroids, amanye ama-decongestants, nama-bronchodilators.
Yini Ongayenza Ngokuthuthukisa Ukulala Kwakho?
Izindaba ezinhle ukuthi ngokuvamile ungathuthukisa kakhulu ubuthongo bakho ngokukhomba imbangela eyinhloko nokwenza izinguquko. Uma ukungalali kwakho kungenxa yokugula noma imithi, khuluma nodokotela wakho mayelana nokuthi kungenzeka yini ukushintsha imithi noma isikhathi sosuku oyithatha ngalo. Landela amathiphu okulala ngenhla futhi qiniseka ukuthi uthola umzimba nokukhanya kwelanga nsuku zonke.
Uma ukulala kwakho kungaphuthuki, ungase ube nesifo sokulala. Izimo zezempilo ezivimbela umuntu ukuthi angalali noma ahlale elele zihlanganisa i- apnea yokulala nokulala. Udokotela angasiza ukuphatha lezi zimo.
Ngezansi: Zama ukwenza izinguquko endleleni yakho yokulala nokuziphatha. Uma lokho kungakusizi, khuluma nodokotela wakho. Noma yini oyenzayo, ungamukeli ukhathele njengengxenye yokukhula.
Imithombo:
> Izikhungo Zikazwelonke Zempilo. Ukulala nokuguga. Mayelana nokulala. I-Mayo Clinic. Ukuqwashisa Kwezempilo Okuphezulu.