Iingxaki eziphambili zokulala kunye nento yokwenza

Umxholo

• 1. Ukuphuthelwa
• 2. Ulala umphefumlo
• 3. Ukozela kakhulu emini
• 4.Ukulala-ukuhamba
• 5. Isifo semilenze esingazinzanga
• 6. Ukuqunjelwa
• 7. Ingqele
• 8. Ukulala ukukhubazeka

Ukuphazamiseka kokulala lutshintsho kumandla okulala ngokufanelekileyo, nokuba kungenxa yotshintsho lobuchopho, ukudodobala phakathi kokulala kunye nokuphaphama, utshintsho lokuphefumla okanye ukuphazamiseka kwentshukumo, kwaye eminye imizekelo eqhelekileyo kukungalali, ukuphefumla ubuthongo, isifo sokuqaqanjelwa yingqondo, isomnambulism okanye isifo sokulala.

Zininzi iingxaki zokulala ezinokuthi zenzeke nakweyiphi na iminyaka, kwaye zihlala rhoqo ebantwaneni okanye kubantu abadala. Nanini na xa zikhona, ezi ngxaki kufuneka zinyangwe, kuba xa ziqhubeka zinokuchaphazela impilo yomzimba nengqondo. Qonda ukuba kutheni kufuneka silale kakuhle.

Ukuba iimpawu zokuphazamiseka kokulala ziyavela, ingcali ekulungeleyo ukuxilonga nokunyanga unobangela yingcali yokulala, nangona kunjalo, ezinye iingcali ezinje ngengcali ngokubanzi, ugqirha wosapho, ugqirha wezonyango, ugqirha wezifo zengqondo okanye ugqirha wemithambo-luvo unokuvavanya unobangela kwaye abonise unyango oluchanekileyo kuninzi amatyala.

Ezinye iindlela zonyango zibandakanya unyango lwengqondo lokuziphatha, olufundisa iindlela zokuphucula amandla okulala, kwaye amayeza anokuboniswa. Kukwabalulekile ukumisela nokunyanga oko kubangela olu tshintsho, nokuba luxinzelelo, unxunguphalo, izifo zokuphefumla okanye zemithambo-luvo, umzekelo.

1. Ukuphuthelwa

Ukuphuthelwa yeyona ngxaki yokulala rhoqo, kwaye kunokubonakala kubunzima bokuqalisa ukulala, ubunzima bokulala, ukuvuka ebusuku, ukuvuka kwangoko okanye nokuchongwa ngenxa yezikhalazo zokuziva udiniwe emini.

Inokuvela yodwa okanye ibe sesibini kwisifo, njengokudakumba, utshintsho lwehomoni okanye izifo zemithambo-luvo, umzekelo, okanye zibangelwe zizinto ezithile okanye amayeza afana notywala, i-caffeine, i-ginseng, icuba, i-diuretics okanye ezinye izinto ezichasayo.

Ukongeza, kwiimeko ezininzi, ukuqaqanjelwa bubuthongo kubangelwa kukungabikho kwemikhwa engalunganga, ephazamisa amandla okulala, njengokungalali ngendlela, ukuhlala kwindawo eqaqambe kakhulu okanye enengxolo, ukutya kakhulu okanye ukusela iziselo ezinamandla ubusuku. Qonda ukuba ukusebenzisa iselfowuni yakho ebusuku kuphazamisa njani ukulala.

Kwenziwe ntoni: ukulwa nokulala, kufuneka uye kwagqirha, oza kukwazi ukuvavanya ubukho okanye hayi beemeko okanye izifo ezibangela ukulala, ngohlalutyo lweklinikhi kunye novavanyo. Kujolise ekwenzeni ucoceko lokulala, ngokwenza imikhwa ekhetha ukulala, kwaye xa kufanelekile, amayeza anje nge-melatonin okanye i-anxiolytics nawo anokuboniswa. Funda indlela yokwenza ucoceko lokulala.

2. Ulala umphefumlo

Ikwabizwa ngokuba sisithintelo sokulala ekuphefumlweni kukulala, okanye i-OSAS, esi sisifo sokuphefumla apho kukho ukuphazamiseka kokuhamba kokuphefumla ngenxa yokuwa kweendlela zomoya.

Esi sifo sibangela utshintsho ebuthongweni, senzeke ukungakwazi ukufikelela kumanqanaba anzulu, kunye nokuthintela ukuphumla ngokwaneleyo. Ke, abantu abane-apnea yokulala bahlala belele emini, kubangele iingxaki ezinje ngeentloko, ukuphulukana noxinzelelo, ukuba nochuku, ukutshintsha kwememori kunye noxinzelelo lwegazi.

Kwenziwe ntoni: ukuxilongwa kuboniswa yi-polysomnografi, kwaye unyango lwenziwa ngokusetyenziswa kweemaski zeoksijini eziguqukayo, ezibizwa ngokuba yi-CPAP, ukongeza kutshintsho kwimikhwa enjengokunciphisa umzimba kunye nokuphepha ukutshaya. Kwiimeko ezithile, utyando lunokuboniswa ukulungisa ukucutha okanye ukuphazamiseka komoya kwiindlela zomoya, ezibangelwa kukhubazeka, okanye ukubekwa kokufakwa.

Jonga indlela yokuchonga nokunyanga i-apnea yokulala.

3. Ukozela kakhulu emini

Ukulala kakhulu emini bubunzima bokuhlala uphaphile kwaye uphaphile imini yonke, ngokulala okungaphezulu, okuthintela ukwenziwa kwemisebenzi yemihla ngemihla kwaye kunokumbeka emngciphekweni umntu xa eqhuba iimoto okanye ephatha izixhobo.

Ihlala ibangelwa ziimeko ezibangela ubuthongo obaneleyo, njengokulala ixesha elincinci, ukulala kuphazanyiswe amatyeli aliqela okanye ukuvuka ekuseni kakhulu, kananjalo ngenxa yokusetyenziswa kwamachiza athile abangela ukulala, okanye izifo ezinje ngeanemia , i-hypothyroidism, isifo sokuwa okanye ukudakumba, umzekelo.

Kwenziwe ntoni: Unyango luboniswa ngugqirha ngokwengxaki, kwaye ibandakanya ukuphucula umgangatho wokulala ebusuku. Ukuphumla okucwangcisiweyo ngexesha lasemini kunokuba luncedo kwezinye iimeko kwaye, kwiimeko ezichazwe ngokungqongqo ngugqirha, ukusetyenziswa kwezixhobo ezikhuthazayo kunokucetyiswa.

4.Ukulala-ukuhamba

Ukulala ngokulala yinxalenye yeklasi yokuphazamiseka ebangela ukungaziphathi kakuhle ngexesha lokulala, ekuthiwa zii-parasomnias, apho kukho utshintsho kwindlela yokulala ngenxa yokusebenza kweendawo zobuchopho ngamaxesha angafanelekanga. Ixhaphake kakhulu ebantwaneni, nangona inokubakho nangaliphi na ixesha.

Umntu olala ngokulala ubonakalisa izinto ezintsonkothileyo zemoto, ezinje ngokuhamba okanye ukuthetha, kwaye emva koko unokuvuka okanye abuye alale ngesiqhelo. Kuhlala kuncinci okanye ungakhumbuli kwaphela okwenzekileyo.

Kwenziwe ntoni: kwiimeko ezininzi, akukho nyango luyimfuneko, kwaye imeko ithande ukwehla emva kokufikisa. Ngamanye amaxesha, ugqirha unokucebisa amayeza oxinzelelo kunye noxinzelelo ukuze uncede ukulawula ukulala.

Qonda ukuba kukuthini ukulala kunye nendlela yokujongana nayo.

5. Isifo semilenze esingazinzanga

Isifo semilenze engenasiphelo sisifo se-neurological esibangela ukungahambi kakuhle emilenzeni, ihlala inxulunyaniswa nesidingo esingalawulekiyo sokuhambisa imilenze, kwaye ihlala ivela ngexesha lokuphumla okanye ngexesha lokulala.

Inokubangelwa yimfuza, kwaye inokuba mandundu ngenxa yamaxesha oxinzelelo, ukusetyenziswa kwezinto ezikhuthazayo, ezinjengecaffeine okanye utywala, okanye kwimeko yezifo zemithambo-luvo nezengqondo. Esi sifo siphazamisa ukulala kwaye sinokubangela ukozela emini kunye nokudinwa.

Kwenziwe ntoni: unyango lubandakanya amanyathelo okunciphisa ukungonwabi kunye nokuphucula umgangatho wobomi bomntu, kubandakanya ukuphepha ukusebenzisa izinto ezikhuthazayo, ezinje ngotywala, ukutshaya kunye necaffeine, ukuzilolonga umzimba kunye nokuphepha ukulala, njengoko ukudinwa kuyenza mandundu imeko. Ugqirha usenokubonisa amayeza afana ne-dopaminergics, ii-opioid, ii-anticonvulsants okanye ukutshintshwa kwesinyithi kwiimeko ezithile.

Fumanisa ngakumbi malunga nokuba yintoni kunye nendlela yokunyanga esi sifo.

6. Ukuqunjelwa

I-Bruxism kukuphazamiseka kwentshukumo okubonakaliswa sisenzo sokungazi nto sokugaya nokuqinisa amazinyo ngaphandle kokuzibandakanya, kubangela iingxaki ezingathandekiyo ezinje ngokutshintsha kwamazinyo, iintloko ezingapheliyo, kunye nokucofa kunye neentlungu zomhlathi.

Kwenziwe ntoni: unyango lwe-bruxism lukhokelwa ngugqirha wamazinyo, kwaye lubandakanya ukusetyenziswa kwesixhobo esifakelwe phezu kwamazinyo ukunqanda ukunxiba, ukulungiswa kotshintsho lwamazinyo, iindlela zokuphumla kunye ne-physiotherapy.

Jonga ezinye izikhokelo malunga nokuba wenze ntoni ukulawula i-bruxism.

7. Ingqele

I-narcolepsy luhlaselo lokulala olungalawulekiyo, olwenza ukuba umntu alale nangaliphi na ixesha nakweyiphi na imeko, efuna ukuba umntu enze umgudu omkhulu ukunqanda ukulala. Uhlaselo lunokwenzeka ezimbalwa okanye amatyeli aliqela ngemini, kwaye ukulala kuhlala kuhlala imizuzu embalwa.

Kwenziwe ntoniUnyango lubandakanya iindlela zokuziphatha zokuphucula ukulala, njengokulala nokuvuka ngamaxesha aqhelekileyo, ukuthintela iziselo ezinxilisayo okanye iziyobisi ezinesiphumo sokuthomalalisa, ukuthatha ikhefu elimiselweyo, ukunqanda ukutshaya kunye necaffeine, kwaye kwezinye iimeko, ukusetyenziswa kweziyobisi ezinje ngeModafinil okanye ezinye ii-psychostimulants.

Funda ngakumbi malunga nendlela yokuchonga nokunyanga isifo seengcongconi.

8. Ukulala ukukhubazeka

Ukulala ukukhubazeka kubonakala ngokungakwazi ukuhamba okanye ukuthetha ngokukhawuleza emva kokuvuka. Kubonakala ixesha elincinci ngenxa yokulibaziseka kwisakhono sokuhambisa izihlunu emva kokuvuka ebuthongweni. Abanye abantu banokubona izinto ezingekhoyo, ezinjengokubona izibane okanye iziporho, kodwa oku kungenxa yokuba ingqondo isandula ukuvuka kwinqanaba lokulala apho amaphupha acacileyo avela khona, abizwa ngokuba kukulala kwe-REM.

Abantu abasemngciphekweni omkhulu wokukhulisa le meko ngabo baye balahlekelwa bubuthongo, ngenxa yokusebenzisa amayeza athile okanye ngenxa yobukho bezinye iingxaki zokulala, ezinje nge-narcolepsy okanye i-apnea yokulala.

Kwenziwe ntoni: Ukulala ukukhubazeka ngokubanzi akufuneki kunyango, kuba lutshintsho olunobungozi oluhlala imizuzwana okanye imizuzu embalwa. Xa ufumana ukukhubazeka kokulala, umntu kufuneka ahlale ezolile kwaye azame ukuhambisa izihlunu.

Jonga yonke into malunga nokulala ukhubazekile.

Bukela le vidiyo ilandelayo kwaye ubone ukuba zeziphi iingcebiso ekufuneka uzilandele ukuze ulale ngcono: