Yonke into ekufuneka uyazi malunga nokozela

Umxholo

• Zintoni izinto ezibangela ukozela?
• Izinto zokuphila
• Isimo sengqondo
• Iimeko zonyango
• Amayeza
• Ingxaki yokulala
• Siphathwa njani esozela?
• Ukuzinyanga
• Unyango
• Nini ukufuna unyango olungxamisekileyo
• Kunokuthintelwa njani ukozela?
• Yintoni imbonakalo yokozela okunganyangekiyo?

Ushwankathelo

Ukuziva ulele ngokungaqhelekanga okanye udiniwe emini kuyaziwa ngokuba ukozela. Ukozela kungakhokelela kwiimpawu ezongezelelweyo, njengokulibala okanye ukulala ngamaxesha angafanelekanga.

Zintoni izinto ezibangela ukozela?

Izinto ezahlukeneyo zinokubangela ukozela. Oku kunokuhluka ukusuka kwimeko yengqondo kunye nokukhetha indlela yokuphila ukuya kwimeko zonyango ezinzulu.

Izinto zokuphila

Izinto ezithile zokuphila zinokubangela ukozela, njengokusebenza iiyure ezinde kakhulu okanye ukutshintshela kutshintsho lwasebusuku. Kwiimeko ezininzi, ukozela kwakho kuya kuncipha njengoko umzimba wakho uziqhelanisa neshedyuli yakho entsha.

Isimo sengqondo

Ukozela kunokuba sisiphumo semeko yakho yengqondo, yeemvakalelo, okanye yengqondo.

Uxinzelelo lunokunyusa ukozela, njengoko amanqanaba aphezulu oxinzelelo kunye noxinzelelo. Ukukruquka yenye into ebangela ukozela. Ukuba ufumana naziphi na kwezi meko zengqondo, kunokwenzeka ukuba uzive udiniwe kwaye ungakhathali.

Iimeko zonyango

Ezinye iimeko zonyango zinokubangela ukozela. Esinye sezona zixhaphakileyo kwezi sisifo seswekile. Ezinye iimeko ezinokubangela ukozela zibandakanya ezo zibangela iintlungu ezingapheliyo okanye zichaphazele imetabolism okanye imeko yengqondo, enje ngehypothyroidism okanye i-hyponatremia. IHyponatremia kuxa inqanaba le-sodium egazini lakho liphantsi kakhulu.

Ezinye iimeko zonyango ezaziwayo ukuba zibangela ukozela zibandakanya ukosuleleka kwe-mononucleosis (mono) kunye ne-chronic fatigue syndrome (i-CFS).

Amayeza

Amayeza amaninzi, ngakumbi ii-antihistamines, i-tranquilizers, kunye neepilisi zokulala, uluhlu lokwehliswa njengempembelelo yecala. La mayeza anelebhile elumkisa ngokuqhuba okanye ukusebenzisa oomatshini abanzima ngelixa besebenzisa la machiza.

Thetha nogqirha wakho ukuba uyozela ixesha elide ngenxa yamayeza akho. Banokumisela enye indlela okanye bahlengahlengise idosi yakho yangoku.

Ingxaki yokulala

Ukozela kakhulu ngaphandle kwesizathu esaziwayo kunokuba luphawu lokungalali kakuhle. Kukho uluhlu lweengxaki zokulala, kwaye nganye ineziphumo zayo ezizodwa.

Kwi-apnea yokuthintela ukulala, ukuvalwa kwindlela yakho yomoya ephezulu kukhokelela ekurhoneni nasekuphefumleni ekuphefumleni kwakho ubusuku bonke. Oku kubangela ukuba uvuke rhoqo ngesandi sokumisa.

Ezinye iingxaki zokulala zibandakanya i-narcolepsy, i-restless leg syndrome (RLS), kunye nokulibaziseka kwesigaba sokulala (DSPS).

Siphathwa njani esozela?

Unyango lokozela luxhomekeke kwisizathu sayo.

Ukuzinyanga

Abanye ukozela kunokunyangwa ekhaya, ngakumbi ukuba ziziphumo zendlela yokuphila, njengokusebenza iiyure ezinde, okanye imeko yengqondo, enje ngoxinzelelo.

Kule meko, kunokunceda ufumane ukuphumla okuninzi kwaye uziphazamise. Kukwabalulekile ukuphanda ukuba yintoni ebangela ingxaki- kufana nokuba luxinzelelo okanye ixhala- kwaye uthathe amanyathelo okunciphisa imvakalelo.

Unyango

Ngexesha lokuqeshwa kwakho, ugqirha wakho uya kuzama ukufumanisa unobangela wokozela kwakho ngokuxoxa nophawu olo. Banokubuza malunga nendlela olala ngayo nokuba uvuka rhoqo ebusuku.

Zilungiselele ukuphendula imibuzo malunga:

• imikhwa yakho yokulala
• ubungakanani bokulala obufumanayo
• ukuba uyarhona
• kukangaphi ulala emini
• uziva kangakanani ukozela emini

Ugqirha wakho unokukucela ukuba ugcine idayari yemikhwa yakho yokulala kangangeentsuku ezimbalwa, ubhale ukuba ulele ixesha elingakanani ebusuku kunye nento oyenzayo xa uziva usozela emini.

Banokucela iinkcukacha ezithile, njengokulala kanye emini nokuba uvuka uzive uhlaziyekile.

Ukuba ugqirha ukrokrela ukuba isizathu sesengqondo, banokukuthumela kumcebisi okanye ingcali ukukunceda ufumane isisombululo.

Ukozela okusisiphumo secala lamayeza kuhlala kunyangeka. Ugqirha wakho unokutshintsha amayeza wohlobo olwahlukileyo okanye atshintshe idosi yakho kude kuyekwezela. Ungaze utshintshe idosi okanye uyeke amayeza kagqirha ngaphandle kokuqala uthethe nogqirha wakho.

Ukuba akukho sizathu sokozela kwakho kubonakala, kusenokufuneka ufumane iimvavanyo ezithile. Uninzi luhlala lungavakali kwaye alunantlungu. Ugqirha wakho unokucela nayiphi na kwezi zilandelayo:

• ubalo lwegazi olupheleleyo (CBC)
• iimvavanyo zomchamo
• i-electroencephalogram (i-EEG)
• Ukuvavanywa kwentloko kwe-CT

Ukuba ugqirha wakho ukrokrela ukuba unokuba nengxaki yokulala, i-RLS, okanye esinye isifo sokulala, banokucwangcisa uvavanyo lokulala. Kolu vavanyo, uya kuchitha ubusuku esibhedlele okanye kwiziko lokulala phantsi koqwalaselo nokhathalelo lweengcali zokulala.

Uxinzelelo lwegazi, ukubetha kwentliziyo, isingqisho sentliziyo, ukuphefumla, ioksijini, amaza engqondo, kunye nokuhamba komzimba kuya kujongwa ubusuku bonke ukuba kukho naziphi na iimpawu zokungalali kakuhle.

Nini ukufuna unyango olungxamisekileyo

Kuya kufuneka ufumane unyango ukuba uqala ukuziva usozela emva kwakho:

• qalisa iyeza elitsha
• ukuthatha libanda, amayeza
• kugcina ukwenzakala entloko
• babe sesichengeni sokubanda

Kunokuthintelwa njani ukozela?

Ukulala rhoqo ubusuku ngabunye kunokuthintela ukozela. Uninzi lwabantu abadala ludinga ukulala iiyure ezisibhozo ukuze uzive uhlaziyekile. Abanye abantu banokufuna ngaphezulu, ngakumbi abo baneemeko zonyango okanye indlela yokuphila esebenzayo.

Thetha nogqirha wakho ngokukhawuleza ukuba ufumana naluphi na utshintsho kwiimvakalelo zakho, iimpawu zoxinzelelo, okanye iimvakalelo ezingalawulekiyo zoxinzelelo kunye noxinzelelo.

Yintoni imbonakalo yokozela okunganyangekiyo?

Unokufumanisa ukuba ukozela kuhamba ngokwendalo njengoko umzimba wakho uqhela ishedyuli entsha okanye njengoko usiya uxinezeleka, uxinezelekile, okanye uxhalabile.

Nangona kunjalo, ukuba ukozela kungenxa yengxaki yonyango okanye ukungalali kakuhle, akunakulunga ukubangcono ngokwakho. Ngapha koko, ukozela kunokuba mandundu ngakumbi ngaphandle konyango olufanelekileyo.

Abanye abantu bayakwazi ukuhlala nokozela. Nangona kunjalo, inokuthintela amandla akho okusebenza, ukuqhuba kunye nokusebenzisa oomatshini ngokukhuselekileyo.