Ukuvuka ngentloko: 5 izizathu kunye nokwenza

Umxholo

• 1. Ukuphuthelwa
• 2. Ulala umphefumlo
• 3. Ukuqunjelwa
• 4. Ukusebenzisa umqamelo ongalunganga
• 5. Utywala namayeza

Zininzi izizathu ezinokubakho kwimvelaphi yentloko xa uvuka kwaye, nangona iimeko ezininzi ingesosizathu sokukhathazeka, kukho iimeko apho uvavanyo lukagqirha luyimfuneko.

Abanye oonobangela abanokuba ngumthombo wentloko xa uvuka kukungalali, ukulala, i-bruxism, ukusebenzisa umqamelo ongalunganga okanye ukulala kwindawo engalunganga, umzekelo.

Nazi ezinye zezona zinto zixhaphakileyo kunye nento onokuyenza kwimeko nganye kwezi:

1. Ukuphuthelwa

Ukuphuthelwa kubonakaliswa bubunzima bokulala nokulala, kwaye enye yeempawu eziqhelekileyo yintloko yosuku olulandelayo. Le meko ixhaphake kakhulu kumaxesha oxinzelelo, kwaye inokuthi inxulunyaniswe nezifo, ezinje ngoxinzelelo, okanye unxulunyaniswe nokukhulelwa okanye ukuya exesheni, umzekelo, zizimo ezibangela utshintsho emzimbeni womzimba. Bona ezinye izinto ezinokubangela ukulala.

Kwenziwe ntoni: Ukuphuthelwa kunokunyangwa ngeendlela ezininzi, eziya kuxhomekeka kubunzulu kunye nexesha lokulala kunye nonobangela wemvelaphi. Unyango lunokwenziwa ngamayeza endalo, afana neti yeziqhamo ezinomdla, iSt John's wort, linden okanye i-chamomile, umzekelo, kunye nokwamkelwa kwemikhwa eqhuba ukungeniswa kokulala.

Ukongeza, kwezinye iimeko, kunokuba yimfuneko ukubhenela kunyango lwengqondo kunye nonyango lweyeza kunye neyeza ezixhalabisayo kunye nokuthomalalisa amayeza.

2. Ulala umphefumlo

I-apnea yokulala ibonakaliswa kukumisa kancinci ekuphefumlweni okanye ukuphefumla okungathethekiyo xa ulele, okunokubangela ukuba urhona kwaye kuphazamise ukulala, okuphela ngokungaphumli njengoko kufanele ukuba kubangele, ukuba umntu avuke esezintlungwini amaxesha amaninzi intloko ebuhlungu nokudinwa . Fumanisa ukuba zeziphi iimpawu zempefumlo yokulala.

Kwenziwe ntoni: Unyango lunokwenziwa ngokulungisa imikhwa yobomi, njengokutshaya okanye ukutyeba kakhulu, ukongeza kulawulo lwezifo ezinjengesifo seswekile, uxinzelelo lwegazi kunye nokusilela kwentliziyo, kunye nokusetyenziswa kwesixhobo esinceda ukuphefumla kwaye, kwezinye iimeko, kunokuba Kuyimfuneko ukubhenela kotyando.

3. Ukuqunjelwa

I-Bruxism ibonakaliswa sisenzo sokungazi nto sokugaya okanye ukuqinisa amazinyo akho, anokwenzeka emini okanye ebusuku. I-Bruxism inokunxulunyaniswa neengxaki zemithambo-luvo okanye zokuphefumla kwaye ibangele iimpawu ezinjengokunxiba kumphezulu wamazinyo kunye neentlungu kumalungu nasentloko xa uvuka, ngenxa yoxinzelelo olwenziwa ebusuku.

Kwenziwe ntoni: I-bruxism ayinalo unyango kwaye unyango lwayo lujolise ekupheliseni iintlungu kwaye kuthintele iingxaki emazinyweni, ezinokufezekiswa ngeplathi yokukhusela amazinyo ebusuku, ukuthintela ukungqubana phakathi kwamazinyo. Ngamanye amaxesha, ugqirha unokucebisa ngokuhambisa amayeza. Funda ngakumbi malunga nonyango.

4. Ukusebenzisa umqamelo ongalunganga

Intloko inokubangelwa kukusebenzisa ngokungalunganga umqamelo, ukusuka kumqamelo ongafanelekanga, okanye ukulala kwindawo engeyiyo, enokubangela uxinzelelo lwemisipha entanyeni nasentloko.

Kwenziwe ntoni: ukunqanda iintloko ezibangelwa kukusetyenziswa ngokungalunganga komqamelo, umntu kufuneka akhethe enye egcina intloko nentamo zikwimeko elungeleleneyo.

5. Utywala namayeza

Intloko evukayo inokubangelwa kukusetyenziswa gwenxa kotywala kusuku olungaphambi kwalo, nolunye lweempawu zokuqaqanjelwa. Ukongeza, ukusetyenziswa kwamayeza athile kunokuba nefuthe elibuhlungu lentloko kusasa, ngakumbi ukuba uthathwe ebusuku.

Kwenziwe ntoni: ukuba intloko ibangelwa kukusela utywala kakhulu, umntu kufuneka asele amanzi okanye iijusi ezininzi kwaye athathe amayeza entlungu, njengeParacetamol, umzekelo. Ukuba intloko ibangelwa yimpembelelo yecala, umntu kufuneka achonge ukuba yintoni unyango kwaye athethe nodokotela.