Ungase uzibuze, ingabe ukutholakala kwamavithamini kungabangela ukulala? Kunjalo nje okuye kwaphakanyiswa abanye ekudleni okunye . Kuthiwa ukuthi enye yezifo ezivame kakhulu zokulala, ukuleleka , kungase kubangelwa ukutholakala kwamavithamini okufaka hlangana ne-vitamin D, B12, ne-iron. Ingabe kunzima ukuwa noma ukulala ubuthintane neyodwa yamavithamini ongase ulahleke?
Ingabe ukuthatha amavithamini kusiza ukuthuthukisa ubuthongo? Thola ubuhlobo obunokwenzeka ngokungazinzi, ukuphuza imilenze ye-legs, ne-apnea yokulala nokuthi ungase uzuze ngokuthatha izithako ezengeziwe zamavithamini.
Indlela Amavithamini Angayithinta Ngayo Ukulala Nokubangela Ukushona
Yize ukukhubazeka kwe-vitamin kungabangela izifo ezihlukahlukene zezinzwa, akuyona imbangela yokulala ubuthongo. Empeleni, ucwaningo lubonisa ukuthi kunalokho kukhona ukulungiswa phakathi kwalabo abathatha amavithamini nokulala. Akucaci uma ama-vithamini elala kakhulu, noma uma abantu abalele befuna usizo lwamavithamini ahlukahlukene.
Ukuntuleka kwe-Vitamin D kuvamile kakhulu futhi kuye kwabekwa icala ngenxa yezifo ezihlukahlukene. Isikhumba sikwazi ukukhiqiza u-vitamin D ngokukhanya kwelanga elanele. Kuye kwacatshangelwa nokulala okuncane. Indima yokulala nokulala kwe-apnea akuchazwa kahle. Akungabazeki ukuthi ukuguqulwa kwamavithamini kuzokusiza noma ukukhathazeka njengoba indima inokungabaza.
Ukuntuleka kwe-iron kubonakala kulabo abanezinkinga zemilenze ezingenalutho . Imizwa engakhululekile emilenzeni lapho ilala ebusuku ekhululeka ukunyakaza ingenza kube nzima ukulala. Kungaba nzima ukubuyela emuva ukulala ngemva kokuvuka ebusuku. Ngakho-ke, kungase kube nomthelela ngokuqondile ekubhekaneni nokulala nokuphuthumayo.
Akukho bufakazi bokuthi noma yikuphi ukuphuka kwamavithamini kungabangela ukulala. Okubaluleke kakhulu ukuthi ukuguqulwa kwamavithamini kungabi nomthelela omncane noma kungabi nethonya ekuphuculeni ubuthongo, okukhombisa ukuthi ukungabi nokubaluleka kunoma iyiphi inhlangano ebuthakathaka.
Ezinye izindlela zokwelashwa zingase zihlanganise nezithako ezingavumelekile
Ezinye zalezi zindlela zokwelashwa ezihlukile zincoma izindlela zokwelapha ezihlukahlukene, kuhlanganise nokusetshenziswa kokudla okune-vithamini-futhi ngisho "isipuni soju nobisi." Nakuba ukudla okulinganiselayo kubalulekile, futhi uju nobisi kungase kududuze futhi kube mnandi, cishe akunakwenzeka ukuthi i-vitamin supplementation izokwelapha icala lokulala. Ekubukezeni izincwadi zezokwelapha, abukho ubufakazi besayensi obusekela lezi zimangalo.
Kunezinye izincomo ezingasiza empeleni ukungakwazi ukulala, njengokunciphisa ukucindezeleka, ukusebenza komzimba nsuku zonke, nokudala imvelo enhle yokulala. Lezi ziyingxenye yemihlahlandlela yokuhlanzeka ubuthongo futhi ingathuthukisa ukulala njengengxenye yokuguqulwa kokuziphatha. Kulabo ababhekene nokulala okungapheli nokuphikelela, izindlela zokwelapha ezisekelwe ebufakazini ezinjengokwelashwa kokuziphatha kwengqondo yokungakwazi ukulala (CBTI) ziyatholakala futhi kufanele zifunwe odokotela abahloniphekile.
Ngezansi: Ngeshwa "i-vitamin-lack of insomnia" akuyona inkinga ebonakalayo kanye nokusetshenziswa kwe-vitamin supplementation yokuphulukisa ukuleleka cishe okungaphezu kokuchitha amavithamini.
> Umthombo:
> Lichstein KL, et al . "Amavithamini Nokulala: Isifundo Esihlolisisayo." Sleep Med . 2008 Jan; 9 (1): 27-32.