UluLawula njani uloyiko "Ukuxhalaba" Emva koBusuku

Umxholo

• Kutheni isenzeka?
• Uxinzelelo lwentlalo
• Utywala detox
• Ukurhoxa ngokweemvakalelo
• Ukuphelelwa ngamanzi emzimbeni
• Ukusilela kwe-acid
• Ukusetyenziswa kwamayeza
• Ukuzisola okanye ukukhathazeka
• Ukunganyamezelani notywala
• Ukulala kakubi
• Kutheni kungenzeki kuye wonke umntu?
• Indlela yokujongana nayo
• Lawula iimpawu zomzimba
• Fumana umzimba wakho ngokuchanekileyo
• Thatha umoya omninzi-kwaye omnye
• Zama ukucamngca ngengqondo
• Beka ubusuku ngendlela efanelekileyo
• Ungayikhusela njani ukuba ingenzeki kwakhona
• Sela uhlakaniphile
• Ukufuna uncedo
• Ukumodareyitha utywala
• Ukusetyenziswa kotywala kotywala
• Ukwamkela i-AUD
• Umgca wezantsi

Ukonwabela iziselo ezimbalwa kunye nabahlobo ngexesha lasebusuku okanye epatini kunokwenza ulonwabo lwangokuhlwa. Kodwa i-hangover oyifumana ngosuku olulandelayo? Akumnandi kangako oko.

Mhlawumbi uqhelene neempawu eziqhelekileyo zomzimba we-hangover - intloko ebethekileyo, isicaphucaphu, isidingo sokunxiba iiglasi zelanga kwindawo yokuqala emini.

Kodwa ii-hangovers zinokuba neempawu zengqondo nazo, ngakumbi iimvakalelo zoxinzelelo. Le nto ichazwe ngokubanzi kangangokuba inegama layo: ukuxhalaba.

Kutheni isenzeka?

Ingcamango yonke yokuxhalaba ehlobene ne-hangover intsha ngokufanelekileyo, kwaye iingcali azifumananga isizathu esinye. Kodwa baneembono ezimbalwa.

Uxinzelelo lwentlalo

"Abantu abaninzi basebenzisa utywala njengesithambisi sentlalontle," utshilo uCyndi Turner, uLSATP, MAC, LCSW.

Ukuba uhlala noxinzelelo, ngakumbi uxinzelelo lwasentlalweni, unokufumanisa ukuba isiselo okanye ezimbini zikunceda ukuba uphumle kwaye ujongane noxinzelelo okanye uxinzelelo ngaphambi (okanye ngexesha) lomsitho.

"Malunga neziselo ezibini, okanye uxinzelelo lotywala egazini elingu-0.055, luthanda ukonyusa iimvakalelo zokuphumla kunye nokunciphisa iintloni," uqhubeka watsho uCyndi.

Kodwa njengoko iziphumo zotywala ziqala ukuphela, uxinzelelo luye lubuye. Iimpawu ezibonakalayo zomzimba zinokubangela uxinzelelo kwaye zikwenze uzive umbi nangakumbi.

Utywala detox

Nokuba usela isiselo esinye okanye ezintlanu, umzimba wakho ekugqibeleni kufuneka uqhubekeke notywala ngaphandle kwenkqubo yakho. Eli xesha lokukhutshwa emzimbeni, elinokuthi lithathelwe ingqalelo njengendlela yokurhoxa, inokuthatha ukuya kuthi ga kwiiyure ezisi-8, ngokweCleveland Clinic.

Ngeli xesha, unokuziva ungonwabanga, unxunguphalo, unovalo, okanye ujittery, kanye njengokuba ubunokuba nakho xa ujongene nokuyeka kakhulu utywala.

Ukurhoxa ngokweemvakalelo

Uhlobo lokurhoxa ngokweemvakalelo lunokwenzeka, ngokukaTurner.

Ucacisa ukuba xa ii-endorphins, iipilisi zentlungu zendalo kunye neehomoni eziva kamnandi, zikhutshwa ekuphenduleni kwizigigaba ezixhwalekisayo, amanqanaba abo ngokwendalo ancipha kwisithuba seentsuku ezininzi.

Ukusela utywala kukwabangela ukuba kukhutshwe ii-endorphins kunye nokuhla komdlalo ekugqibeleni.

Ke ekuqaleni, ukusela utywala kunokubonakala ngathi kuyanceda ukunqanda nayiphi na intlungu emzimbeni okanye ngokweemvakalelo ozivayo. Kodwa ayizukuyenza ihambe.

Umdibaniso wokunciphisa i-endorphins kunye nokuqonda ukuba iingxaki zakho zisekhona iresiphi yokuziva ungonwabanga ngokwasemzimbeni nangokweemvakalelo.

Ukuphelelwa ngamanzi emzimbeni

Zininzi izizathu zokuba kutheni loo layini yokuhlambela ibha inde kangaka. Enye kukuba ukusela kuye kwenza abantu bachame ngaphezu kwesiqhelo. Ngaphezu koko, ngaphandle kwemizamo yakho emihle, mhlawumbi awuseli manzi maninzi njengoko kufanelekileyo xa usela.

Ukudityaniswa kwezi zinto zimbini kungakhokelela ekuphelelweni ngamanzi emzimbeni. iphakamisa ukuba oku kunokuba negalelo kuxinzelelo kunye nolunye utshintsho kwimood.

Ukusilela kwe-acid

Ukungafumani ngokwaneleyo kwezondlo ezifanelekileyo kunokuchaphazela neempawu zemood. A kubantu abadala abanexinzelelo okanye uxinzelelo bacebisa unxibelelwano phakathi kwamanqanaba asezantsi e-folic acid kunye nezi meko.

Utywala bunokubangela ukuba amanqanaba e-folic acid athi nkxu, anokuthi achaze ukuba kutheni ungaziva ngathi ungomso.

Abantu banamathuba amaninzi okuzibandakanya ekutyeni okunokubangela iimvakalelo ezixhalabisayo.

Ukusetyenziswa kwamayeza

Amanye amayeza, kubandakanya uxinzelelo kunye namayeza alwa nokudumba, anokusebenzisana notywala. Amayeza akho anokungasebenzi kakuhle, kwaye unokuziva uxhalabile, ungonwabi, okanye uphazamisekile.

Amanye amayeza akwanobungozi bezinye iziphumo ebezingalindelekanga, kubandakanya ukukhubazeka kwememori okanye ukukhathazeka kakhulu kwezempilo emzimbeni njengezilonda okanye ukonakala komzimba.

Ukuba uthatha nawaphi na amayeza, jonga ileyibhile ukuze uqiniseke ukuba kukhuselekile ukusela utywala ngelixa ubuselayo. Kuyafana nakweyiphi na iivithamini, izongezo zemifuno, kunye namanye amayeza e-counter.

Ukuzisola okanye ukukhathazeka

Utywala bunceda ukunciphisa ukuthintela kwakho, kukwenze uzive ukhululekile kwaye ukhululekile emva kweziselo ezimbalwa. "Kodwa ngaphezu kwezintathu iziphuzo ezinokuqala ukuphazamisa ukulinganisela, ukuthetha, ukucinga, ukuqiqa kunye nokugweba," kusho u-Turner.

Loo mpembelelo kwisigwebo sakho kunye nokuqiqa kunokukwenza ukuba uthethe okanye wenze izinto oqhele ukungazi. Xa ukhumbula (okanye uzama ukukhumbula) okwenzekileyo ngosuku olulandelayo, ungaziva uneentloni okanye ulunya lokuzisola.

Kwaye ukuba awuqinisekanga ngokupheleleyo ngento oyenzileyo, usenokuziva usoyika njengoko ulinde abahlobo bakho bakuxelele okwenzekileyo.

Ukunganyamezelani notywala

Ngamanye amaxesha kuthiwa kukungabikho kotywala, ukunganyamezelani notywala kunokubangela iimpawu ezininzi ezifana neempawu ezibonakalayo zoxinzelelo, kubandakanya:

• isicaphucaphu
• ukubetha kwentliziyo okukhawulezayo okanye ukubetha kwentliziyo
• intloko ebuhlungu
• ukudinwa

Ezinye iimpawu zibandakanya ukulala okanye ukonwaba kunye nokushushu, ulusu olugudileyo, ngakumbi ebusweni nasentanyeni. Kuyenzeka ukuba ube neempawu ezinxulumene neemood, kubandakanya iimvakalelo zoxinzelelo.

Ukulala kakubi

Ukusetyenziswa kotywala kunokuchaphazela ukulala kwakho, nokuba awuseli kakhulu. Nangona ufumene ubuthongo obuninzi, mhlawumbi bekungekho mgangatho ophezulu, onokukushiya uziva unqabile.

Ukuba uhlala noxinzelelo, mhlawumbi uyazi lo mjikelo wenzeka ngaphandle okanye ngaphandle kotywala: Iimpawu zakho zoxinzelelo ziya zisiba mbi xa ungalali ngokwaneleyo, kodwa ezo mpawu ezifanayo zenza kube nzima ukulala kamnandi ebusuku.

Kutheni kungenzeki kuye wonke umntu?

Kutheni le nto abanye abantu bevuka emva kokusela beziva bekhululekile kwaye bekulungele i-brunch, ngelixa abanye behlala bezisongele ngengubo, beziva ubunzima behlabathi? Uphando olutsha lubonisa ukuba abantu abaneentloni kakhulu banokuba semngciphekweni omkhulu wokufumana uxinzelelo kunye ne-hangover.

Isifundo se-2019 sijonge abantu abangama-97 abanamanqanaba ahlukeneyo entloni abasela ekuhlaleni. Abaphandi bacele i-50 yabathathi-nxaxheba ukuba basele njengoko behlala besenza, kunye nabanye abathathi-nxaxheba abangama-47 ukuba bahlale benganxilanga.

Abaphandi emva koko balinganisa amanqanaba oxinzelelo ngaphambi, ngexesha, nasemva kokusela okanye ixesha lokudakumba. Abo basela utywala babona ukwehla kweempawu zoxinzelelo xa besela. Kodwa abo babeneentloni kakhulu babenamaqondo aphezulu oxinzelelo ngemini elandelayo.

Utywala buyaziwa ngokwenza uxinzelelo lube lubi, ngenxa yoko unokuba lula ukuxhomekeka ukuba sele unexhala ukuqala.

Indlela yokujongana nayo

Ukuba eli ayiloxesha lakho lokuqala kwi-rodeo yoxinzelelo, mhlawumbi sele unebhokisi yezixhobo yeendlela zokulwa. Kodwa ngekhe uzive ungahambanga, ukwenza i-yoga, okanye ijenali malunga neemvakalelo zakho ukuba unentloko ebuhlungu okanye igumbi lijikeleza xa ushukuma.

Lawula iimpawu zomzimba

Unxibelelwano lwengqondo yomzimba kusenokwenzeka ukuba idlala indima enkulu kukuxhalaba. Ukuziva uphilile emzimbeni ngekhe kulisombulule ngokupheleleyo ixhala, kodwa kunokukwenza ukuba ube nakho ukujongana ngcono neengcinga zokubaleka kunye nexhala.

Fumana umzimba wakho ngokuchanekileyo

Qala ngokunyamekela iimfuno zakho ezisisiseko zomzimba:

• Hlaziya kwakhona. Sela amanzi amaninzi imini yonke.
• Yitya isidlo esilula sokutya okuphakathi. Ukuba ujongana nesicaphucaphu, izinto ezinje ngomhluzi, iisoda eziqhekezayo, iibhanana, okanye i-toast eyomileyo zonke zinokunceda ukuzisa isisu sakho. Injongo yako konke okupheleleyo, ukutya okunesondlo oziva ngathi uyatya, kwaye uphephe ukutya okunamafutha okanye okucwangcisiweyo. Unokuzama oku kutya kwe-hangover.
• Zama ukulala. Ukuba kunzima ukulala, zama ukuhlamba, ubeke umculo opholileyo, okanye usasaze ioyile ebalulekileyo yearomatherapy. Yenza indawo yakho yokulala ikhululeke ukuze uphumle, nokuba awukwazi ukulala ngokwenyani.
• Zama ukukhululeka kwentlungu. Ukuba unentloko ebuhlungu okanye iintlungu zemisipha, ibuprofen okanye ezinye iziyobisi ezichasayo (ii-NSAID) ezinokunceda ukunciphisa iintlungu. Qinisekisa ukuba ungathathi ngaphezulu kwethamo elicetyiswayo. Ukudibanisa utywala kunye nee-NSAID kunokukhokelela ekuphumeni kwesisu, ke unokufuna ukuqala ngethamo elincinci kwaye ubone ukuba kuyanceda ngaphambi kokuthatha ngaphezulu.

Thatha umoya omninzi-kwaye omnye

Ukuphefumla okunzulu, nokucothayo kunokukunceda uphumle kwaye ucothe umdyarho okanye ukubetha kwentliziyo.

Phefumlela ngaphandle xa ubala ukuya kwisine, emva koko uphefumle ngaphandle xa ubala ukuya kwisine kwakhona. Yenza oku okwemizuzu embalwa, ude uqaphele ukubetha kwentliziyo yakho kuthoba isantya. Unokuzama kwakhona indlela yokuphefumla eyi-4-7-8.

Zama ukucamngca ngengqondo

Unokucamngca xa uhleli okanye ulele ebhedini, ukuba awuziva uthe tye. Inokukunceda ukuqala ngokuphefumla okunzulu, ke uxoke okanye uhlale phantsi, uvale amehlo, kwaye ujonge kwiingcinga zakho kunye nendlela oziva ngayo, emzimbeni nangokweemvakalelo.

Ungazami ukugweba iingcinga zakho, ziphephe, okanye uzikhulule. Baqaphele ngokulula njengoko besiya kulwazi lwakho.

Beka ubusuku ngendlela efanelekileyo

Rhoqo, icandelo elikhulu lokuxhalaba lixhala malunga nento onokuthi uyithethile okanye uyenze ngelixa usela. Kodwa khumbula, okuyinyani kuwe kunokwenzeka ukuba kuyinyani kubo bonke abanye abantu.

Ngamanye amazwi, mhlawumbi ibingenguwe wedwa othethileyo okanye owenza into ozisolayo ngayo. Kuyenzeka ukuba kungabikho mntu uqaphele into oyithethileyo okanye oyenzileyo (okanye esele ulibale ngayo).

Ukulungisa okwenzekileyo kunokwenza iimvakalelo zakho zibe mbi ngakumbi. Ukuba ubunomhlobo osenyongweni, unokuziva ukhuthazeka ngokuthetha nabo. Kodwa okomzuzwana, kunokunceda ukuthatha imizuzu embalwa kwaye uphonononge iingcinga zakho.

Ukhathazwa yintoni? Ngoba? Ngamanye amaxesha, ukuthetha ngokwakho ngento oyikayo kwaye ucelomngeni olo loyiko lunokukunceda ukuba ulawule.

Ungayikhusela njani ukuba ingenzeki kwakhona

I-hangover embi, ngaphandle kokuxhalaba, inokukwenza ukuba ungaze uphinde ufune ukusela. Leyo yenye yeendlela zokuphepha amaxhala exesha elizayo, kodwa zikho ezinye izinto onokuzenza ukunciphisa umngcipheko wokufumana iziphumo ezinganqwenelekiyo zotywala.

Sela uhlakaniphile

Ngexesha elizayo xa usela:

• Kuphephe ukusela ungatyanga. Yiba nokutya okulula okanye ukutya okulula phambi kokuba uzimisele ukusela. Ukuba oko akukugcwalisi, cinga nokuba nesidlo esincinci ngelixa usela. Ngaba uziva ulambile ngaphambi kokuba ulale? Zama ukungena kwenye into encinci yokutya.
• Tshatisa utywala namanzi. Kwisiselo ngasinye osele, landela ngeglasi yamanzi.
• Musa ukusela ngokukhawuleza. Namathela kwisiselo esinxilisayo ngeyure nganye. Ngaba unomdla wokufunxa iziselo phantsi? Zama ukuba nesiselo esilula ematyeni esikulungele ngakumbi ukusela.
• Misela umda. Xa okwangoku kwaye wonwabile, unokuziva ulunge ngokupheleleyo ukuqhubeka usela. Kodwa ezo ziselo ziya kuthi ekugqibeleni zikufumane. Cinga ukuzibekela umda ngaphambi kokuba uphume. Ukukunceda unamathele kuyo, cinga ngokusebenzisana nomhlobo wakho ukuze nibe nokuphendula.

Ukufuna uncedo

Ukusela utywala akuyonto imbi ngokwemvelo okanye yingxaki. Akukho nto iphosakeleyo ngamanye amaxesha ukukhulula okanye nokuba ne-hangover amaxesha ngamaxesha. Kodwa ukumodareyitha kunzima kwabanye abantu kunabanye.

Ukuba ufumanisa ukuba uhlala unexhala emva kokusela, isenokuba lixesha lokuba uthathe inyathelo lokubuyela umva kwaye uphinde uvavanye izinto.

Ukumodareyitha utywala

"Ukuba ukusetyenziswa kotywala kubangela ingxaki, yingxaki," utshilo u-Turner. Ekuziqheliseni kwakhe, ufundisa ukumodareyitha utywala. Esi sisicwangciso esinokunceda abanye abantu baphephe ezinye zeziphumo ezibi zotywala.

"Ukumodareyitha kuhlala kungaphantsi kweziselo ezimbini ngexesha labasetyhini kunye nezintathu kumadoda," utshilo. "Eli lixa livumela abantu ukuba bonwabele iziphumo ezonwabisayo zotywala ngaphambi kokukhubazeka komzimba."

Ucebisa ukuba ukumodareyitha utywala kusebenza kakuhle xa:

• Yazi ukuba kutheni usebenzisa utywala
• phuhlisa ezinye iindlela zokujongana neemeko ezinzima
• gcina ukusebenzisa kwakho utywala kumanqanaba akhuselekileyo

Gcina ukhumbula ukuba le ndlela ayisebenzi kumntu wonke.

Ukusetyenziswa kotywala kotywala

Ukuphazamiseka ekusebenziseni utywala kunokuba nzima ukulawula ukumodareyitha kuphela. Ukuba ufumanisa ukuba ukumodareyitha akusebenzi, cinga ngokufikelela kuncedo olongezelelekileyo. Usenokuba ujongana nengxaki yokusetyenziswa kotywala (AUD).

Ukwamkela i-AUD

Iimpawu zibandakanya:

• ukungakwazi ukuyeka ukusela, nokuba uzama
• ukubanqwenela rhoqo okanye kakhulu utywala
• ukufuna utywala obuninzi ukuze uve iimpembelelo ezifanayo
• ukusebenzisa utywala ngendlela engakhuselekanga okanye engakhathaliyo (xa uqhuba, ujonge abantwana, emsebenzini okanye esikolweni)
• unengxaki esikolweni okanye emsebenzini ngenxa yokusebenzisa utywala
• ukuba neengxaki zobudlelwane ngenxa yokusebenzisa utywala
• ukunciphisa izinto ozithandayo kunye nokuchitha ixesha elininzi usela

Kulula ukuwela kumjikelo wokusela ukunciphisa iimpawu zoxinzelelo, kuphela ukubabuyisa kalishumi ngentsasa elandelayo. Ukuphendula, ungasela ngakumbi ukujongana noxinzelelo. Umjikelo onzima wokuqhekeka ngokwakho, kodwa ugqirha unokukunceda usebenze ngayo.

"Kwiseshoni, ndinabaxumi bacinga ngemeko ebangela ixhala apho banokusebenzisa khona utywala," utshilo u-Turner. Emva koko sidiliza imeko phantsi, inyathelo nenyathelo, silungiselela indlela eyahlukileyo yokuyisingatha. ”

Awulungelanga kwaphela ukuthatha eli nyathelo? Zombini ezi hotline zibonelela ngeyure ezingama-24 simahla, inkxaso eyimfihlo:

• Umnxeba oshushu weZiko laseMelika: 888-969-0517
• Ukusetyenziswa gwenxa kweziyobisi kunye noLawulo lweeNkonzo zeMpilo yeNgqondo: 1-800-662-HELP (4357)

Umgca wezantsi

Njengezinye iimpawu zokuxhamla, ukuxakeka kunokuba yinto engathandekiyo. Kodwa ngamanye amaxesha luphawu lwento enzulu ngakumbi. Ukuba uxinzelelo lwakho luyaqhubeka, okanye ukuba uziva ngathi ufuna ukusela utywala obuninzi ukuze ujongane nawo, cinga ngokuthetha nonyango okanye umboneleli wezempilo.

Ngaphandle koko, zibekele imida ethile kwaye uqiniseke ukuba ukubeka phambili ukutya, amanzi kunye nokulala ngexesha elizayo xa usela.