Kungabonakala sengathi i-semantics, ukuphikisana ngezincazelo zamagama afanayo, kepha umehluko phakathi kokulala nokukhathala kubalulekile. Akukona kuphela ukubandlulula phakathi kwale mizwa ehlukile ukubona izimbangela ezihlukene, kodwa kungasiza ekuphatheni izifo ezithile.
Ukulala
Abanye abantu balahlekelwa ukuthintana nalokho okuthandayo ukulala.
Ukulala noma ukulala kunesifiso esikhulu sokulala.
Cabanga ukuthi uhlezi emva kokudla kwasemini esikhwameni sakho esinethezekile kakhulu. Ukhululekile futhi ukhululekile. Amajwabu akho akhomba, futhi njalo lapho evala, ahlala ngaleyo ndlela isikhashana. Ulungele ukuqeda. Ulele.
Ngokuvamile, imizwa yokulala idala isikhathi eside umuntu ehlala ephapheme. Lokhu kuhlobene nokwakhiwa kwamakhemikhali ebuchosheni obubizwa nge-adenosine. Kuyisignali ukuthi sidinga ukulala.
Njengoba amazinga e-adenosine akha usuku lonke, idrayivu enamandla kakhulu yokulala ibonakala ekupheleni kosuku. Ngenxa yalokho, abantu abaningi bazizwa belele ebusuku, benesifiso esikhulu sokulala ebangeni eliphakeme kakhulu ngaphambi kokuqala kokulala. (Akumangalisi ukuthi abantu balele bebukele i-TV noma befunda ngaphambi kokulala kwabo njalo.)
Kanti, ukulala kukhululekile ukulala ngokwalo. Uma uthola amahora okwanele okulala kwekhwalithi evamile, uvuka uzizwa uphumule futhi isifiso sokulala kufanele siphelelwe ngokugcwele lapho sisavuka.
Ukukhathala nokukhathala
Qhathanisa lokhu kulala ngeqoqo elihlukile lamazwi: ukukhathala, ukhathala, ukukhathala, namandla aphansi.
Lezi zizwa zizwa zijulile emathanjeni nasemisipha, ubunzima emilenzeni, njengokungathi uvele ugijime umncintiswano. Awukwazi ukubiza amandla ukwenza lokho okudingayo. Wena uguqula ngokomzimba nangokwengqondo ngosuku.
Lokhu kungase kwenzeke esimweni sokugula okunye, okufana ne-anemia, hypothyroidism , noma ngisho nomdlavuza. Kungase kubhalwe ukuthi yi- syndrome engapheliyo yokukhathala . Kodwa, kungakhathaliseki ukuthi ukhathala ngokweqile kangakanani, akusho ukulala.
Abantu abazizwa bekhathele bangase balale phansi ukuze baphumule noma baphumule. Kodwa-ke, ngokuvamile abalala (nakuba abantu abalele kakhulu noma belele bazokwazi ukulala uma banikezwa ithuba). Ngaphezu kwalokho, lo mzwa wokukhathala angeke ukhishwe ngisho nokulala.
Ukunyuka Nokukhathazeka
Ukulala kaningi kubangelwa ukulala ekulaleni phakathi kwalabo abathola isikhathi esanele sokulala isikhathi. Kungase futhi kube uphawu lwezinkinga zokulala, njenge- apnea yokulala noma i- narcolepsy . Ngokuphambene nalokho, ukukhathala kuyisikhalazo esivamile phakathi kwalabo abanokulala .
Ukungalali
Akukona nje ukuhlukanisa phakathi kokulala nokukhathala okuholela ekuhlukeni okuhlukile kwenkinga yakho, kodwa ukuqaphela ubuthongo kungabangela nokuba ngcono ukuleleka.
Kubaluleke kakhulu ukuthi abantu balale kuphela lapho bezwa belele. Uma ukukhathala (noma okubi kakhulu, isikhathi sobusuku) sisetshenziselwa ukulala, lokhu kungabangela ukuqamba amanga isikhathi eside isikhathi sokuqala, kusizama ukulala.
Njengoba ukukhathazeka kwakha, kuqhubeka ngaphezu kwesibonakaliso sokulala. Lokhu kungumthelela omkhulu wokulala.
Esinye sezixazululo eziphumelela kakhulu zokulala ubuthongo ukulibazise ukulala kwakho. Kuyinto engalingani, kodwa esebenzayo. Ngokuhlala kamuva, isifiso sokulala sakha. Esikhundleni sokulala ngehora lesishiyagalolunye nesishiyagalolunye, uma unesifo sokulala, ungase ucelwe ukuba uhlale kuze kube phakathi kwamabili. Uma ugcina isikhathi sakho sokumisa singena ngo-6 ekuseni, isikhathi sokulala sihlanganiswa futhi kuba lula ukulala.
Ngaphezu kwalokho, ikhwalithi nokujula kokulala kuthuthukisiwe. Ngemuva kwesikhathi sokuqala sokulala, isikhathi esichitha embhedeni singanwetshwa ngokweqile ukuze kutholakale amahora okuphumula okwanele.
Izwi elivela
Cabanga ngokucophelela ukuthi uthola ubunzima obuningi bokulala noma ukukhathala. Kungase kubhekisele kumbono ocacile owenzayo futhi ukulungisa kuzoxhomeke kusethi ehlukile yokwelapha. Njengoba usebenza ukulala kangcono, cabanga ngezidingo zakho futhi uzijwayele nomuzwa wokulala.
Uma uqhubeka uhlushwa ebuthongweni okungenalo ngokwanele ngenxa yekhwalithi empofu noma kusukela emahoreni ambalwa okulala, funa usizo oluvela kudokotela obuthongo obuqinisekisiwe. Kungadingeka ukuhlola isimo ngesifundo sokulala.
Kwezinye izimo, ukungalali kwakho kungase kungabikho ukucubungula kokuziphatha okungaqondakali (CBTI), uhlelo olulandelayo lwezinyanga eziyisithupha olwandisa ukulala. I-CBTI inganikezwa isazi sezengqondo sokulala noma ngokubamba iqhaza emhlanganweni wokufundisa noma kwi-inthanethi.
Umthombo:
> I-Kryger MH, i-Roth T, i-Dement WC. Izimiso Nemikhuba Yokulala Imithi . Elsevier, edition 6; 2017.