Ukuphuthelwa

Ukuphuthelwa kuyingxaki yokulala, ukulala ubusuku bonke, okanye ukuvuka ekuseni kakhulu.

Iziqendu zokungalali zinokuza zidlule okanye zihlale ixesha elide.

Umgangatho wokulala kwakho kubalulekile njengokulala kwakho.

Imikhwa yokulala esiyifundileyo njengabantwana inokuchaphazela indlela esiziphethe ngayo xa silala sibadala. Ukulala kakubi okanye indlela yokuphila enokubangela ukulala okanye yenze mandundu ibandakanya:

• Ukulala ngexesha elahlukileyo busuku ngabunye
• Ukulala emini
• Indawo yokungalali kakuhle, njengengxolo eninzi okanye ukukhanya
• Ukuchitha ixesha elininzi ebhedini ngelixa uvukile
• Ukusebenza ngokuhlwa okanye iishifti zasebusuku
• Ukungafumani umthambo ngokwaneleyo
• Sebenzisa umabonwakude, ikhompyuter, okanye isixhobo esiphathwayo ebhedini

Ukusetyenziswa kwamanye amayeza kunye neziyobisi kunokuchaphazela ukulala, kubandakanya:

• Utywala okanye ezinye iziyobisi
• Ukutshaya kakhulu
• I-caffeine eninzi yonke imihla okanye ukusela i-caffeine emva kwemini
• Ukuziqhelanisa neentlobo ezithile zamayeza okulala
• Amanye amayeza abandayo kunye neepilisi zokutya
• Amanye amayeza, amayeza, okanye izongezo

Imicimbi yempilo yomzimba, eyasentlalweni kunye neyengqondo inokuchaphazela iipateni zokulala, kubandakanya:

• Ukuxhuzula.
• Ndiziva ndikhathazekile okanye ndidandathekile. (Rhoqo, ukungalali luphawu olwenza ukuba abantu abanokudakumba bafune uncedo lonyango.)
• Uxinzelelo kunye noxinzelelo, nokuba lixesha elifutshane okanye ixesha elide. Abanye abantu, uxinzelelo olubangelwa kukungalali kwenza ukuba kubenzima ukulala.

Iingxaki zempilo zinokukhokelela kwiingxaki zokulala nokungalali:

• Ukukhulelwa
• Intlungu yomzimba okanye ukungonwabi.
• Ukuvuka ebusuku usebenzise igumbi lokuhlambela, eliqhelekileyo kumadoda ane-prostate eyandisiweyo
• Ukulala ngokuphefumla

Ngobudala, iipateni zokulala zihlala zitshintsha. Abantu abaninzi bafumanisa ukuba ukwaluphala kubenza babe nexesha elinzima lokulala, kwaye bavuke rhoqo.

Ezona zikhalazo zixhaphakileyo okanye iimpawu kubantu abaphethwe bubuthongo zezi:

• Ingxaki yokulala kubusuku obuninzi
• Ndiziva ndidiniwe emini okanye ndilale emini
• Ukungaziva uhlaziyekile xa uvuka
• Ukuvuka amaxesha amaninzi ngexesha lokulala

Abantu abanobuthongo ngamanye amaxesha badla ngengcinga yokulala ngokwaneleyo. Kodwa okukhona bezama ukulala, kokukhona baya kuphazamiseka kwaye bacaphuke, kwaye ukulala nzima kuya kuba.

Ukungabikho kokulala okuphumla kunoku:

• Yenza udiniwe kwaye ungagxili, ke kunzima ukwenza imisebenzi yemihla ngemihla.
• Beka emngciphekweni weengozi zemoto. Ukuba uqhuba kwaye uziva ulele, sukuma uthathe ikhefu.

Umboneleli wakho wezempilo uya kwenza uvavanyo lomzimba kwaye abuze malunga namayeza akho akhoyo ngoku, ukusetyenziswa kweziyobisi, kunye nembali yezonyango. Ngokwesiqhelo, ezi kuphela kweendlela ezifunekayo zokuchonga ukulala.

Ukungalali iiyure ezisi-8 ubusuku bonke akuthethi ukuba impilo yakho isemngciphekweni. Abantu abahlukeneyo baneemfuno ezahlukeneyo zokulala. Abanye abantu benza kakuhle kwiiyure ezingama-6 zokulala ngobusuku. Abanye benza kakuhle kuphela xa befumana iiyure ezili-10 ukuya kwezili-11 zokulala ngobusuku.

Unyango luhlala luqala ngokujonga kwakhona nawaphi na amayeza okanye iingxaki zempilo ezinokubangela okanye ukuqaqambisa ubuthongo, njenge:

• I-Prostate gland eyandisiweyo, ebangela ukuba amadoda avuke ebusuku
• Ubuhlungu okanye ukungonwabi kwimisipha, ngokudibeneyo, okanye ukuphazamiseka kwentliziyo, njengesifo samathambo kunye nesifo seParkinson
• Ezinye iimeko zonyango, ezifana ne-acid reflux, i-allergies, kunye neengxaki ze-thyroid
• Ukuphazamiseka kwengqondo, njengoxinzelelo kunye noxinzelelo

Kuya kufuneka ucinge ngendlela yokuphila kunye nemikhwa yokulala enokuchaphazela ukulala kwakho. Oku kubizwa ngokuba yimpilo yokulala. Ukwenza utshintsho kwimikhwa yakho yokulala kunokuphucula okanye kusombulule ukulala kwakho.

Abanye abantu banokufuna amayeza ukunceda ukulala ixesha elifutshane. Kodwa ekuhambeni kwexesha, ukwenza utshintsho kwindlela ophila ngayo kunye nemikhwa yokulala lolona nyango lulungileyo lweengxaki zokuwa nokuhlala ulele.

• Uninzi lweepilisi zokulala (OTC) ziqulethe ii-antihistamines. La mayeza aqhelekileyo asetyenziselwa ukunyanga i-allergies. Umzimba wakho uqhela ngokukhawuleza kubo.
• Amayeza okulala abizwa ngokuba yi-hypnotics anokumiselwa ngumboneleli wakho ukukunceda ukunciphisa ixesha elithathayo ukuba ulale. Uninzi lwezi lunokuba ngumkhwa wokwenza umkhwa.
• Amayeza asetyenziselwa ukunyanga unxunguphalo okanye uxinzelelo unokunceda nasekulaleni

Iindlela ezahlukeneyo zonyango lwentetho, ezinje ngengqondo yokuziphatha kwezokulala (i-CBT-I), inokukunceda ufumane uxinzelelo kuxinzelelo okanye uxinzelelo.

Uninzi lwabantu luyakwazi ukulala ngokwenza ucoceko lokulala olufanelekileyo.

Fowunela umnikezeli wakho ukuba ukulala kuyingxaki.

Ingxaki yokulala - ukulala; Imiba yokulala; Kunzima ukulala; Ukulala ucoceko - ukulala

UAnderson KN. Ukuphuthelwa kunye nonyango lokuziphatha ngendlela yokuvavanya isigulana sakho kwaye kutheni kufanele ukuba yinxalenye yokhathalelo. UJ Thorac Dis. 2018; 10 (iSuppl 1): S94-S102. IINKCUKACHA: 29445533 pubmed.ncbi.nlm.nih.gov/29445533/.

IChokroverty S, Avidan AY. Ukulala kunye nokuphazamiseka kwayo. Ku: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, ii-eds. I-Neurology kaBradley kwiKlinikhi yokuziqhelanisa. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2016: isahl. 102.

IVaughn BV, iBasner RC. Ukuphazamiseka kokulala. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 377.