Kungani Uhlangabezana Nokuntula Ukushaywa Ngculaza Nokuthi Ungayiphatha Kanjani
Ukungafihli Incazelo
Ukungaboni kahle isifo sokulala esichazwe ukungakwazi ukulala, ulale, noma uthole ukulala okuphumula isikhathi esithile. Abantu abanomdlavuza bavame ukugula ngenxa yezizathu ezihlukahlukene, ngokuvamile ezihlobene nokuphathwa komdlavuza kanye nokucindezeleka okubeka ekuphileni kwabo. Kuyisifo esivamile kakhulu esithinta izigidi zabantu ngonyaka ngamunye.
Ukungalahleki kungaba yikhulu (isikhathi esifushane) noma esingapheli (isikhathi eside).
Izimpawu Zokuqwashisa
Izimpawu zokuqwashisa zihlanganisa:
- ubunzima bokulala
- evuke ubusuku bonke
- ukuvuka ekuseni kakhulu
- hhayi ukuthola ukulala okuphumula; uzizwa ukhathele ekuvukeni
Izimbangela Zokuqwashisa Phakathi Nesifo Sengculaza
Kunezizathu eziningana zokuthi kungani umuntu othola ukwelashwa komdlavuza angase ahlalele ukuleleka. Izimbangela ezivamile ezibandakanya:
Imithwalo Yomphumela Wezokwelapha: Abantu abanomdlavuza bavame ukushiwo izinhlobo ezahlukene zemithi, ezingabangela imithwalo yemiphumela eminingi, kuhlanganise nokulala. Lapho ukhetha imithi, ufunde njalo ulwazi oluhlinzekwe ngemithi. Kuzohlonza ulwazi olufanele lwesiguli, njengemiphumela emibi ongayilindela. Lezi zashicilelo zemibuzo kuhle ukubhekisela uma ubona izimpawu ezingavamile ngemuva kokuthatha imithi, ngakho qiniseka ukuthi uzigcina usebenza kahle. Uma unemibuzo mayelana nemiphumela emibi yezokwelapha, thintana nodokotela wakho wezokwelapha noma udokotela.
Ukusetshenziswa kwe-Caffeine: Ukukhathala kungomunye wemiphumela emibi kakhulu ebikwe ukwelashwa komdlavuza futhi iziguli eziningi ziphendulela ikhofi, iziphuzo ezithambile, neziphuzo zamandla okulwa nazo. Nakuba i-caffeine ingakunika okwesikhashana amandla, kungase ibe yicala uma kuziwa ezinkingeni zokulala. Uyazi ukuthi kungathatha amahora angaba ngu-8 ukuze imiphumela ye-caffeine iguqulwe?
Kungcono ukugwema i-caffeine nokunciphisa ukusetshenziswa. Uma uphuza iziphuzo ze-caffeinated, zigweme ntambama nakusihlwa.
Ukucindezeleka: Ukucindezeleka, ukukhathazeka nokukhathazeka kungabangela ukulala, ikakhulu kulabo abalwa nezifo ezingapheli, njengomdlavuza. Ukucindezeleka okuphelele kokuba nomdlavuza, ukubhekana nemiphumela emibi, kanye nezinguquko kumgangatho wokuphila kungabangela izinkinga zokulala.
Sicela wazi ukuthi kunezinye izimbangela zokuqwashisa, kuhlanganise nezimo zezokwelapha ezifana nesifo se-Alzheimer nesifo sika-Parkinson. Ukucindezeleka, imiphumela emibi yezokwelapha, nokusetshenziswa kwe-caffeine yizimbangela ezivame kakhulu zokuqwashisa iziguli zomdlavuza ngaphandle kokunciphisa okukhona.
Ukwelashwa Kwe-Insomnia eCanscer
Ukuze uphathe kahle ukuleleka, kubalulekile ukunquma imbangela eyimbangela. Ngokuphatha imbangela, ekugcineni unciphisa izimpawu. Ukubhekana nezinkinga ezinjengokucindezeleka, ukusetshenziswa kwe-caffeine, kanye nemiphumela emibi yemithi kungenza ngcono ukulele.
Imithi yokwelashwa, eyaziwa ngokuthi izidakamizwa noma amaphilisi okulala, ayatholakala. Zingaba ngempumelelo kubantu abaningi, okuyinto enhle. Ukulimala kwezidakamizwa ezivame kakhulu ezidakamizwa ezibekelwe ukuleleka kubandakanya imiphumela emibi njengesizungu, ukulala nokukhwabanisa.
Kukhona nezidakamizwa ezingaphezu kwe-counter and the counterbalances ezetshenziselwa ukuphatha ukuleleka. Ngaphambi kokuthatha noma yikuphi izidakamizwa ze-OTC noma izithako ze-herbal, khuluma nodokotela wakho. Amakhemikhali kanye neminye imithi ye-homeopathic ingase ihlanganyele nemithi yokwelapha, engase idale ukusabela okubi.
Ukuzivocavoca, uma kuvunyelwe, futhi kuyindlela engeyona imithi engasiza ekunqobeni ukuleleka. Abanye abantu baye baphumelela nge-yoga nokuzindla futhi. Ezinye izindlela zokwelashwa zokulala nokulala zihlanganisa ukwelapha okuphumuzayo kanye ne-aromatherapy. Izindlela Ezengeziwe Zokuphatha Ukushona.
Ukungalaleli Kungabangela Futhi Abanakekeli Banganomdlavuza
Abantu abanomdlavuza akubona kuphela abathintekayo ukuleleka uma ukuxilongwa kwabathintekayo abakwazi ukubhekana nalesi sifo sokulala.
Njengeziguli, ukucindezeleka, ukusetshenziswa kwe-caffeine, kanye nemiphumela emibi yezokwelapha ngokuvamile yikho.
Uma ubhekene nokulele, khuluma nodokotela wakho. Kungaba yinkinga evamile, kodwa ayikhohliwe emphakathini wezokwelapha. Ngesiqondiso sodokotela wakho, ukulala ngendlala kungase kube lula ngokuphathwa ngokwemithi, ukwelapha okungezona okwelapha, kanye nokwelapha okunye.
> Umthombo:
> "Izinkinga zokulala: Ukuqwashisa," i-American Society of Clinical Oncology (ASCO), 07/2015.