Ngaba isifo seswekile sinokuchaphazela ukulala kwakho?

Umxholo

• Kutheni isifo seswekile sichaphazela amandla akho okulala?
• Ngaba kukho iingxaki zokulala ezidibene neswekile?
• Ukulala ngokuphefumla
• Isifo semilenze esingenasiphelo (RLS)
• Ukuphuthelwa
• Ukungabikho kokulala kunokuchaphazela njani isifo sikashukela
• Iingcebiso zokuphucula umgangatho wokulala
• Ziphephe izixhobo zombane ngaphambi kokungena
• Umsele utywala ngaphambi kokulala
• Susa iziphazamiso
• Yenza ingxolo emhlophe
• Hlala ubambekile kwiipateni zakho zokulala
• Hlala kude nezikhuthazi ebusuku
• Umgca wezantsi

Isifo seswekile kunye nokulala

Isifo seswekile yimeko apho umzimba ungakwazi ukuvelisa i-insulin ngokufanelekileyo. Oku kubangela amanqanaba angaphezulu kweswekile egazini. Ezona ntlobo zixhaphakileyo luhlobo 1 kunye nohlobo 2 lweswekile. Ukuba unohlobo lwe-1, iipancreas zakho azivelisi i-insulin, ke kuya kufuneka uyithathe yonke imihla. Ukuba unohlobo lwe-2, umzimba wakho unokwenza enye ye-insulin yayo, kodwa ihlala ingonelanga. Oku kuthetha ukuba umzimba wakho awukwazi ukusebenzisa i-insulin ngokuchanekileyo.

Kuxhomekeke kwindlela osilawula ngayo iswekile yegazi lakho, unakho okanye ungabinazo iimpawu. Iimpawu zexesha elifutshane zeswekile ephezulu yegazi zinokubandakanya ukunxanwa rhoqo okanye indlala, kunye nokuchama rhoqo. Kuyinto eqhelekileyo ukuba ezi mpawu zibe nefuthe kwindlela olala ngayo. Nalu uphando.

Kutheni isifo seswekile sichaphazela amandla akho okulala?

Kwelinye, abaphandi bavavanya unxibelelwano phakathi kokuphazamiseka kokulala kunye neswekile. Ukuphazamiseka kokulala kubandakanya ubunzima bokulala okanye ukulala, okanye ukulala kakhulu. Uphononongo lufumene ubudlelwane obucacileyo phakathi kokuphazamiseka kokulala kunye neswekile. Abaphandi bathi ukungalali kakuhle yinto ebangela umngcipheko wesifo seswekile, enokuthi ngamanye amaxesha ilawulwe.

Ukuba neswekile akuthethi ukuba ukulala kwakho kuya kuba nefuthe. Ngumbandela wokuba zeziphi iimpawu zesifo seswekile ohlangabezana nazo kunye nendlela ozilawula ngayo. Iimpawu ezithile zinokubangela imiba xa uzama ukuphumla:

• Amanqanaba eswekile egazi aphezulu kunokubangela ukuchama rhoqo. Ukuba iswekile yegazi lakho liphezulu ebusuku, unokugqibela ngokuvuka rhoqo ukuya kwigumbi lokuhlambela.
• Xa umzimba wakho uneglucose eyongezelelweyo, utsala amanzi kwizicwili zakho. Oku kunokukwenza uzive uphelelwe ngamanzi emzimbeni, kukubangela ukuba uvuke kwiiglasi zamanzi rhoqo.
• Iimpawu zeswekile esezantsi yegazi, njengokugungqa, isiyezi kunye nokubila, kunokuchaphazela ukulala kwakho.

Ngaba kukho iingxaki zokulala ezidibene neswekile?

Ukuphosa nokujika ubusuku bonke kuyinto eqhelekileyo kubantu abanesifo seswekile. Nangona oku kunokuba sisiphumo seempawu zesifo seswekile, imeko yonyango eyahlukileyo inokuba yingcambu. Iingxaki ezimbalwa zokulala kunye nezinye iingxaki ezichaphazela ukulala zixhaphake kubantu abanesifo seswekile.

Ukulala ngokuphefumla

Esi sisifo sokulala esiqhelekileyo kubantu abanesifo seswekile. I-apnea yokulala yenzeka xa ukuphefumla kwakho kumisa kaninzi kwaye kuqala ubusuku bonke. Kwisifundo esinye sika-2009, abaphandi bafumana iipesenti ezingama-86 zabathathi-nxaxheba babelala i-apnea yokulala ukongeza isifo seswekile. Kweli qela, iipesenti ezingama-55 zazinzima ngokwaneleyo ukuba zifuna unyango.

I-apnea yokulala ifunyanwa ngokuqhelekileyo kubantu abanesifo seswekile sesi-2. Kungenxa yokuba abantu kweli qela bahlala benobunzima obugqithisileyo, obunokunyanzela ukuhamba kwabo komoya.

Iimpawu eziqhelekileyo zibandakanya ukuziva udiniwe emini kunye nokurhona ebusuku. Usengozini yokuphefumla xa ulele kusapho okanye ukuba utyebe kakhulu. Ukufikelela ubunzima obusempilweni kudidi lomzimba wakho kunokunceda ekunciphiseni iimpawu zakho. Unakho ukunxiba imaski ekhethekileyo ngexesha lokulala ukonyusa uxinzelelo lomoya emqaleni wakho kwaye ikuvumele ukuba uphefumle lula.

Isifo semilenze esingenasiphelo (RLS)

I-RLS ibonakaliswa ngumnqweno osisigxina wokuhambisa imilenze yakho. Kuqheleke kakhulu kwiiyure zangokuhlwa, ezinokwenza kube nzima ukuwa okanye ukuhlala ulele. I-RLS inokwenzeka ngenxa yokusilela kwentsimbi. Izinto ezinobungozi kwi-RLS zibandakanya amanqanaba aphezulu eswekile yegazi, iingxaki zezintso, kunye nokuphazamiseka kwe-thyroid.

Ukuba ucinga ukuba unayo i-RLS, yenza idinga nogqirha wakho ukuphonononga iimpawu zakho. Oku kubaluleke ngakumbi ukuba unembali ye-anemia. Icuba linokubangela iRLS. Ukuba uyatshaya, joyina inkqubo yokuyeka ukutshaya ukuze usebenze ngokuyeka.

Ukuphuthelwa

Ukuphuthelwa kubonakaliswa yingxaki ephindaphindayo yokuwa kunye nokulala. Usemngciphekweni wokungalali ngokwaneleyo ukuba unamanqanaba aphezulu oxinzelelo kunye namazinga aphezulu eswekile.

Ukuthatha uncedo lokulala ngaphandle kwekhawuntara akuyi kusombulula ukulala. Jonga esona sizathu sokuba ungalali, njengokusebenza kwindawo enoxinzelelo oluphezulu okanye ukufumana imiceli mngeni yosapho. Ukufuna unyango ngengcali yezonyango kunokukunceda ubone ukuba yintoni ebangela ingxaki.

Ukungabikho kokulala kunokuchaphazela njani isifo sikashukela

Iingcali zidibanisa ukungabikho kokulala kunye nokutshintsha kwebhalansi yehomoni enokuchaphazela ukutya kunye nobunzima. Ukuba unesifo seswekile, ujongene nesangqa esicela umngeni. Kuqhelekile ukuhlawula ukungabikho kokulala ngokutya ukutya okugqithiseleyo ukuzama ukufumana amandla ngeekhalori. Oku kunokubangela ukuba amazinga eswekile egazini lakho anyuke kwaye enze ukuba kube nzima ukufikelela kwinqanaba elifanelekileyo lokulala. Emva koko, unokuzifumana ukule meko inye.

Ukungabikho kokulala kukonyusa umngcipheko wokutyeba kakhulu. Ukutyeba kakhulu kunokwandisa umngcipheko wokukhula kwesifo seswekile.

Iingcebiso zokuphucula umgangatho wokulala

Landela ezi ngcebiso ukuze ufumane ukuphumla okungcono ebusuku:

Ziphephe izixhobo zombane ngaphambi kokungena

Kunqande ukusebenzisa iiselfowuni kunye ne-e-readers ebusuku kuba ukukhanya kunokukuvusa. Tshintshela kwiincwadi ezindala ukuze ufunde ngaphambi kokuba ulale ukuze uthule ingqondo yakho kwaye unciphise uxinzelelo emehlweni akho.

Umsele utywala ngaphambi kokulala

Nokuba uziva iglasi yewayini ithoba umzimba wakho kwaye ikwenza ulale, ngekhe uhlale ulala iiyure ezisibhozo ezipheleleyo emva kokuba usele ngexesha lokulala.

Susa iziphazamiso

Ukuba ufumana imiyalezo ebhaliweyo ubusuku bonke, yicime ifowuni yakho. Cinga ukuthenga iwotshi ye-alamu endaweni yokusebenzisa i-alamu yeselfowuni. Oku kunokukunika amandla okucima ifowuni yakho kuba awuyi kuyidinga nangasiphi na isizathu ubusuku bonke.

Yenza ingxolo emhlophe

Nangona kunokubonakala ngathi kuyindlela emnandi yokuvuka, ukuva isandi seentaka zikhala kwangoko kusenokuphazamisa indlela olele ngayo. Izandi zabaqokeleli benkunkuma, ukutshayela ezitalatweni, kunye nabantu abashiya imisebenzi yakusasa banokuphazamisa nokulala kwakho. Ukuba ulala kancinci, sebenzisa izinto ezifana nophahla, idesika, okanye ifeni yomoya engaphakathi ukunceda ukususa le ngxolo iphazamisayo.

Hlala ubambekile kwiipateni zakho zokulala

Lala ngexesha elifanayo yonke imihla ebusuku, kwaye uvuke ngexesha elifanayo ntsasa nganye, kubandakanya nangeempelaveki. Umzimba wakho ngokwendalo uya kuqala ukudinwa kwaye uzivuse ngokuzenzekelayo.

Hlala kude nezikhuthazi ebusuku

Kuphephe ukusela iziselo ezine-caffeine, ukuzilolonga, kwaye nokwenza umsebenzi olula endlini ebusuku. Olona hlobo kuphela lokuzilolonga ngokuhlwa ekufuneka uluthathile siseshoni yeyoga ehamba kancinci enokulungiselela umzimba wakho ukulala. Ngaphandle koko, uyakukhawulezisa ukuhamba kwegazi lakho, kwaye kuya kuthatha ixesha ukuba umzimba wakho wehle.

Umgca wezantsi

Jonga ugqirha wakho ukuba uneengxaki zokulala ezingapheliyo. Ukuba awufumani unyango lokuqhubeka uphazamiseka ubuthongo, kunokuba nzima ukwenza nayiphi na imisebenzi yemihla ngemihla.

Ngethuba elifutshane, qaphela enye okanye ngaphezulu utshintsho kwendlela yokuphila ukuphucula umgangatho wokulala kwakho. Nokuba wenza nje utshintsho olunye oluncinci, inamandla okwenza umahluko omkhulu. Ngokwesiqhelo kuthatha malunga neeveki ezintathu ukuqala ukwenza umkhwa, ke kubalulekile ukuba uhlale kuyo yonke imihla.