Yintoni ofuna ukuyazi malunga nokulala okunempilo?

Umxholo

• Ukuqonda ukulala okunempilo
• Ulala kangakanani?
• Iingcebiso zokulala namaqhinga
• Misela inkqubo yokulala
• Khaba uFido uphume egumbini
• Sika icaffeine
• Beka phantsi ifowuni yakho
• Yithi hayi kwi-nightcap
• Umgca wezantsi
• Iingxaki zokulala
• Ukulala ngokuphefumla
• Ukulala ukukhubazeka
• Ukulala nokulala
• Iindidi
• Unyango
• Umgca wezantsi
• Ukulala
• Imiba yememori
• Ukomelela okubuthathaka
• Ukuncipha kwe-libido
• Iimeko zentliziyo
• Ukutyeba kwakho
• Umgca wezantsi
• Izibonelelo zokulala
• Unyango lokulala
• Iipilisi zokulala
• Izixhobo zokulala zendalo
• Unyango
• Iioyile ezibalulekileyo
• Unyango
• Ukucamngca ngokukhokelwa
• Umgca wezantsi
• Umjikelo wokulala
• Ukulala uxhalaba
• Ihormone yokulala
• Ukulala kwakhona
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuqonda ukulala okunempilo

Kwihlabathi lanamhlanje elikhawulezayo, ukulala ubusuku obuhle kuye kwaba yinto yokuzihlaziya. Liwele phantsi kuluhlu lwethu lwezinto eziphambili ngokubaluleka emva komsebenzi, imisebenzi yasekhaya, ixesha loluntu kunye nokuzonwabisa.

Nangona kunjalo, ukulala akufuneki kube kubunewunewu. Kubalulekile kwimpilo yakho yasemzimbeni nasengqondweni njengokutya namanzi.

Imfuno yomzimba yokulala yintsimi yophando entsha. Izazinzulu zijonga ukuba kwenzeka ntoni emzimbeni xa ulele kwaye kutheni le nto le nkqubo ibaluleke kangaka. Siyazi ukuba ukulala kubalulekile ukuze:

• ukugcina imisebenzi yomzimba ebalulekileyo
• buyisela amandla
• ukulungisa izihlunu kwezihlunu
• vumela ingqondo ukuba isebenzise ulwazi olutsha

Siyazi nokuba kwenzeka ntoni xa umzimba ungalali ngokwaneleyo. Ukulala ngokwaneleyo kunokubangela uluhlu lweengxaki zengqondo nezomzimba, kubandakanya nokuphazamisa ukubanakho kwakho:

• cinga kakuhle
• ingqalelo
• phendula
• lawula iimvakalelo

Oku kungakhokelela kwiingxaki ezinzulu emsebenzini nasekhaya.

Ukungabikho kokulala okungapheliyo kubonisiwe ukwandisa umngcipheko weemeko zempilo ezinje ngeswekile, isifo sentliziyo, ukutyeba nokudakumba. Inokuchaphazela amajoni akho omzimba, ukunciphisa amandla omzimba wakho wokulwa usulelo nezifo.

Ulala kangakanani?

Ukulala kwethu-kunye neemfuno zokulala-ziyaguquka njengoko sikhula.

Ngokweengcebiso ezivela kwi-National Sleep Foundation, kuya kufuneka ujonge ukufumana ubungakanani bokulala obudweliswe apha ngezantsi:

Abantwana abancinci banemfuno enkulu yokulala. Uninzi lwabantwana luya kufikelela kwiinjongo zabo zokulala ngoncedo lwe-naps.

Izinto ezithile zinempembelelo kwindlela oza kulala ngayo. Imfuza inokumisela ukuba ulele ixesha elingakanani. Imfuza yakho inokudlala indima ekuphenduleni indlela yokulala.

Kwangokunjalo, umgangatho wokulala owufumanayo xa ubamba i-Zzz yinto yokuba ulale kangakanani ekugqibeleni ufuna ubusuku ngabunye. Abantu abafumana ubuthongo obulungileyo ngaphandle kokuvuka banokufuna ukulala kancinci kunabantu abahlala bevuka okanye benengxaki yokulala.

Umntu ngamnye uneemfuno ezizodwa zokulala. Funda ngakumbi malunga nokumisela okwakho- kunye nendlela onokufumana ngayo ukuvala iliso.

Iingcebiso zokulala namaqhinga

Ubuthongo obunempilo bunokuhla bukhohlise umzimba wakho (kunye nengqondo yakho) ukuze ube nexesha elingcono, elinde kunye nelokubuyisela kwimeko yesiqhelo. Nazi iimbono ezimbalwa zokuphucula umgangatho wokulala kunye nexesha lokulala:

Misela inkqubo yokulala

Ukuba nexesha lokulala eliqhelekileyo kunye nokunamathela kuyo kunokuqeqesha umzimba wakho ukuba ukwazi ukulala ngcono. Gcina ishedyuli nangeempelaveki, iiholide, kunye neeholide.

Khaba uFido uphume egumbini

Unokukuthanda ukulala kunye namalungu osapho lwakho anamafu, kodwa uphando lubonisa abanini bezilwanyana ezivumela izilwanyana zabo ukuba zilale nabo banokuphazamiseka ngakumbi ekulaleni kwaye bafumane ubuthongo obusezantsi.

Sika icaffeine

Nokuba uyisela kuphela emini, isikhuthazi sinokukugcina ungavali iliso ebusuku.

Musa ukutya ukutya okanye iziselo eziqulathe i-caffeine nokuba yeyiphi na emva kwemini. Oko kubandakanya:

• iti
• isiselo esithambile
• itshokholethi

Beka phantsi ifowuni yakho

Isifungo sokubeka nayiphi na i-elektroniki ubuncinci kwiyure enye ngaphambi kokulala. Izibane ezikhanyayo zinokuvuselela ingqondo yakho, enokwenza ukulala kube nzima ngakumbi.

Yithi hayi kwi-nightcap

Ukuba usela iwayini ngelixa ubukele umabonwakude, lixesha lokwahlukana nalo mkhwa. Kungenxa yokuba utywala buphazamisa ubuchopho bakho kunye neepateni zokulala zendalo.

Nokuba ulele ubusuku bonke, ngekhe uvuke uziva uphumle.

Umgca wezantsi

Ukulala kakuhle kumalunga nokuseka imikhwa elungileyo. Fumana amaqhinga ngakumbi kunye neengcebiso apha.

Iingxaki zokulala

Ukuphazamiseka kokulala ziimeko ezikuthintela ukuba ungalali kakuhle rhoqo. Ukuphazamiseka ngamanye amaxesha okulala njengejet lag, uxinzelelo kunye neshedyuli exakekileyo inokuphazamisa ukulala kwakho. Nangona kunjalo, ukuba ubuthongo bakho buphazamiseka rhoqo, kunokuba ngumqondiso wesifo sokulala.

Kukho iingxaki zokulala eziqhelekileyo:

• Ukuphuthelwa yimeko ephawulwe yingxaki yokulala, ingxaki yokulala, okanye zombini.
• Ukulala ngokuphefumla kukuphazamiseka kokulala okwenzekayo xa indlela yakho yomoya ivalwa rhoqo xa ulele.
• Ingqele kubandakanya ukuhlaselwa emini "kokulala," okubonakaliswa kukuziva ukozela ngokukhawuleza okanye ukulala ngaphandle kwesixwayiso.
• Isifo semilenze esingenasiphelo (RLS) luluvo lokuba kufuneka uyishukumise imilenze rhoqo, naxa ulele.
• Iparasomnias kukuziphatha okungaqhelekanga okanye iintshukumo ngexesha lokulala, ezinje ngamaphupha amabi kunye nokulala.

Umgangatho wokulala ubalulekile njengobungakanani bokulala.

Abantu abaninzi abanengxaki yokulala balale ixesha elaneleyo kodwa abafikeleli kwinqanaba elaneleyo lokulala ukuze bazive bephumle kwaye behlaziyekile kusasa. Ukuvuka rhoqo ebusuku kunokukuthintela ukuba ungafiki kumanqanaba abalulekileyo obuthongo.

Ukuphazamiseka kokulala kunokuba luphawu lwemeko yezonyango. Funda malunga nendlela ezifumaneka ngayo kunye nokunyangwa ezi ngxaki.

Ukulala ngokuphefumla

I-apnea yokulala yintlupheko yokulala. Kwenzeka xa izihlunu ezingasemva komqala wakho ziphumle zize zinciphise okanye zivale indlela yomoya. Ngezicwili ezivalela indlela yomoya, awunakufumana umoya kwaye umoya awunakuphuma.

Ngexesha lokuphefumla xa ulala, uyeka ukuphefumla xa ulele. Uya kuvuka ngokufutshane uphinde uqalise ukuphefumla kwakho, nokuba awuyazi loo nto.

Ukuphazamiseka kokulala kungakhokelela kwiimpawu ezinje:

• ukulala kakhulu emini
• erhona
• ukungalali ngokwaneleyo
• ukuphuthelwa
• umlomo owomileyo
• intloko ebuhlungu

Ukuba ishiywe inganyangwa, i-apnea yokulala ingakhokelela kwiingxaki zexesha elide kunye nemingcipheko yempilo enjengesifo sentliziyo, ukulahleka kwememori, isifo seswekile kunye noxinzelelo lwegazi

Ukuba i-apnea yokulala ithambile, ugqirha wakho unokucebisa utshintsho lwendlela yokuphila. Oku kubandakanya:

• ukunciphisa umzimba
• ukuyeka ukutshaya
• Unyango lweempumlo

Kwimeko ezimodareyithayo okanye ezinzima, ugqirha wakho unokumisela umatshini oqhubekayo wokunyanzeliswa komoya (CPAP). Esi sixhobo sihambisa ukuhamba komoya rhoqo ngesigqumathelo esinxitywe emlonyeni nasempumlweni. Lo msinga womoya ugcina iivesi zingavali xa ulele.

Ukuba olu nyango aluphumelelanga, ugqirha wakho unokujonga utyando ukususa okanye ukunciphisa izicwili ezivaliweyo kwindlela yakho yomoya. Ugqirha wakho unokujonga utyando lomhlathi. Le nkqubo ihambisa umhlathi wakho phambili ngokwaneleyo ukuba umoya ukwazi ukuhamba ngokukhululekileyo emva kolwimi lwakho kunye nenkalakahla ethambileyo.

Ukuba i-apnea yokulala ayiphathwa, ingakhokelela kwiingxaki ezinzulu zonyango. Funda malunga nefuthe lokuphefumla kwaye kutheni kubalulekile ukuba ufune unyango.

Ukulala ukukhubazeka

Ukulala ukukhubazeka kubangela ukulahleka kwexeshana kokulawulwa kwemisipha kunye nomsebenzi. Kwenzeka kwimizuzu ngaphambi okanye ngokuchanekileyo emva kokuba ulele. Inokwenzeka kwakhona njengoko uzama ukuvuka.

Ukulala ukhubazekile yenye yezona zinto zixhaphakileyo xa ulele. kuqikelelwa ukuba iipesenti ezisixhenxe zabantu banokuyifumana.

Iimpawu zokulala ukukhubazeka zibandakanya ukungakwazi ukuhambisa amalungu, umzimba, okanye intloko ngelixa uzama ukulala okanye ukuvuka. Ezi ziqendu zinokuhlala imizuzwana embalwa okanye imizuzu eliqela.

Ukulala ukukhubazeka akukho sizathu esinye saziwayo. Endaweni yoko, ihlala icingelwa njengengxaki kwenye imeko.

Umzekelo, abantu abanengxaki yokulala narcolepsy banokuhlala befumana ukukhubazeka kokulala. Ezinye iimeko ezisisiseko ezinje ngemicimbi yempilo yengqondo kunye nokulala ngokwaneleyo kunokudlala indima, njengoko kunjalo nangokusebenzisa amayeza kunye nokusetyenziswa kweziyobisi.

Unyango lokukhubazeka ubuthongo lujolise ekujonganeni nemeko esembindini okanye umba onokubangela ukulahleka kwemisipha kwindawo yokuqala.

Umzekelo, oogqirha banokuyalela abantu ukuba balale ukukhubazeka okubangelwa yimicimbi ethile yempilo yengqondo, efana nokuphazamiseka kwengqondo.

Unokwazi ukukhusela ezinye iziqendu zokukhubazeka kokulala.Fumana iindlela zothintelo, kunye nonyango lokuphazamiseka kokulala.

Ukulala nokulala

Ukuphuthelwa sesona sifo sixakekileyo sokulala. Malunga nesinye kwisithathu sabantu abadala kukholelwa ukuba baneempawu zokungalali. Ukuya kuthi ga kwiipesenti ezili-10 baneempawu ezinzima ngokwaneleyo zokuba bafunyaniswe benesifo sokuqaqanjelwa sisifo.

Ukuba ufumana ukulala, unokuba nobunzima bokuwa okanye ukulala. Inokubangela ukuba uvuke kusasa kakhulu okanye ukunqande ekubeni uzive uhlaziyekile emva kokulala.

Iindidi

Ukuphuthelwa okwethutyana kunokubangelwa ziziganeko zobomi, kubandakanya uxinzelelo, umothuko, okanye ukukhulelwa. Utshintsho kwimikhwa yakho yemihla ngemihla, enjengokuqalisa umsebenzi ngeeyure zomsebenzi ezingezizo ezesiko, kunokubangela ukulala ubuthongo okwethutyana.

Ukuphuthelwa okungapheliyo, nangona kunjalo, kunokuba sisiphumo sesifo okanye imeko. Oku kubandakanya:

• ukutyeba kakhulu
• umqolo obuhlungu
• intlungu emadolweni
• ixhala okanye uxinzelelo
• ukuyeka ukuya exesheni
• Ukusetyenziswa gwenxa kweziyobisi

Unyango

Unyango oluqhelekileyo lokungalali kakuhle lubandakanya:

• Unyango lokuziphatha okuqinisekileyo (CBT). Uyakusebenza nonyango ukunyanga imiba esempilweni yezengqondo, ezinje ngoxinzelelo okanye uxinzelelo.
• Ukulala uqeqesho lwezempilo. Ingcali yokulala iya kusebenza nawe ukuseka iindlela zokulala ezingcono.
• Unyango lweemeko ezingaphantsi. Ugqirha wakho uya kuchonga umba onokuthi ube negalelo kwingxaki yakho yokulala kwaye ufune ukunyanga zombini iimeko.
• Amayeza. Ngexesha elifutshane, amanye amayeza okulala anokunceda ukunciphisa iimpawu zokungalali.
• Utshintsho kwindlela yokuphila. Ukuhlengahlengisa ucwangciso lwakho lwemihla ngemihla kunye nezinto onokuzenza kungangqineka kuluncedo. Oku kubandakanya ukuphepha i-caffeine kunye nokuzilolonga kufutshane nexesha lokulala.

Umgca wezantsi

Eyona njongo iphambili yokunyanga ukulala kukunceda ukuba ulale ngokulula. Injongo yesibini kukunceda ukuphatha nasiphi na isizathu okanye imeko ekugcina ungalali. Fumana yonke into oyifunayo malunga nesi sifo.

Ukulala

Ngaphandle kokubaluleka kokulala, fumana ngaphantsi kweeyure ezisi-7 ngobusuku bonke. Abantu abadala base-US baneengxaki zokulala ezingapheliyo.

Ukungalali ngokwaneleyo kunempembelelo eyongezelekileyo kwimpilo yakho. Okukhona uhamba ixesha elide ngaphandle kokulala ngokwaneleyo, kokukhona zinokuba zibi iingxaki zempilo yakho.

Ukunqongophala kokulala ixesha elide kunokubangela imicimbi eyahlukeneyo:

Imiba yememori

Ngexesha lokulala, ingqondo yakho icoca iipleyiti kunye neeproteni ezenzeka emini. Ngaphandle kokulala ngokufanelekileyo, la macwecwe kunye neeproteni zinokuhlala.

Ixesha elingaphezulu, oku kunokuphazamisa indlela oqhubekeka ngayo kwaye ukhumbule ulwazi olutsha, kunye nendlela ozenza ngayo iinkumbulo zexesha elide.

Ukomelela okubuthathaka

Ukuba awulali ngokwaneleyo, ukhuselo lomzimba wakho alunakumelana neentsholongwane kunye neentsholongwane, kubandakanya umkhuhlane oqhelekileyo kunye nomkhuhlane.

Ukuncipha kwe-libido

Abantu abafumana ukungalali ngokwaneleyo banokuba nesondo elisezantsi ngenxa yokuhla kwamanqanaba e-testosterone.

Iimeko zentliziyo

Isifo sentliziyo, uxinzelelo lwegazi oluphezulu, kunye nezinye iimeko zentliziyo zixhaphake kubantu abahleli bengalali ngokwaneleyo.

Ukutyeba kwakho

Uphando lubonisa ukuba ukungalali ngokwaneleyo kukwenza unqwenele ukutya okunamafutha aphezulu, ukutya okunekhalori ezininzi. Kwaye kunye neekhemikhali kwingqondo yakho ekuxelela ukuba uyeke ukutya azisebenzi kakuhle ukuba awulali ngokwaneleyo. Oku kunokubangela ukuba utyebe.

Umgca wezantsi

Cinga ngomzimba ongalaliyo njengemoto ethe tyaba. Imoto iyasebenza, kodwa ihamba kancinci ngobuchule obuncinci namandla amancinci. Okude uqhuba kuloo meko, kokukhona uya kuyonakalisa imoto.

Ukongeza kwimiba enzulu yezempilo, ukungabikho kokulala kunokubangela ukulinganisela okungahambi kakuhle kwaye kwandise umngcipheko weengozi. Qhubeka ufunda malunga nefuthe lokuphulukana nokulala.

Izibonelelo zokulala

Ukulala okusemgangathweni okusemgangathweni kunokuthintela imiba emininzi yexesha elifutshane njengokukhathala kunye nengxaki yokujonga. Inokuthintela nemicimbi yezempilo yexesha elide.

Izibonelelo zokulala kakuhle zibandakanya:

• Ukunciphisa ukudumba. Ukulahleka kokulala kunokubangela ukuvuvukala kuwo wonke umzimba wakho, okukhokelela kumonakalo wesisele kunye nethishu. Ukuvuvukala kwexesha elide kunokukhokelela kwimicimbi yezempilo engapheliyo njengesifo sokukrala kwamathumbu (IBD).
• Ukuphuculwa koxinzelelo. Abantu abalele ngokwaneleyo banemveliso ngakumbi kwaye banamava okusebenza okungcono, inkumbulo kunye noxinzelelo kunabantu abahlala bengalali ngokwaneleyo.
• Ukutya iikhalori ezimbalwa. Ukuphulukana nokulala kunye nokuswela kuyayiphazamisa imichiza ejongene nolawulo lokutya. Oku kunokukhokelela ekubeni utye kakhulu kwaye mhlawumbi utyebe, ngenxa yoko ukulala ngokwaneleyo kunokunceda.
• Ukwehla komngcipheko wesifo sentliziyo kunye nokufa icala. Ubuthongo obungalunganga bonyusa umngcipheko weengxaki ezingapheliyo zesifo sentliziyo, njengesifo sentliziyo, uxinzelelo lwegazi kunye nokubetha. Ukulala usempilweni kunciphisa umngcipheko.
• Ukwehlisa umngcipheko woxinzelelo. Ukungalali ngokwaneleyo okanye kumgangatho osezantsi kukonyusa umngcipheko wokudakumba, unxunguphalo kunye neminye imiba yezempilo yengqondo. Ukongeza, yabantu abaye bafumanisa ukuba banokudakumba baxela umgangatho wobuthongo obuphantsi.

Ukulala ubusuku obumnandi malunga nokuthintela iibhegi phantsi kwamehlo akho. Fumana ezinye izizathu ezintlanu zokulala ubusuku obuhle.

Unyango lokulala

Iingxaki zokulala zexesha elifutshane zisenokungafuneki kunyango kugqirha wakho. Utshintsho kwindlela yokuphila okanye ngaphezulu kwe-counter (i-OTC) ukhetho lunokwanela.

Ukuphazamiseka kokulala okungapheliyo kuya kufuna isicwangciso sonyango sonyango.

Uhlobo lonyango lokulala olisebenzisayo luya kuxhomekeka kwizinto ezininzi:

• oyena nobangela wokuphazamiseka kokulala kwakho
• uhlobo lokuphazamiseka ohlangabezana nalo
• unexesha elingakanani usebenza nabo

Iirejimeni zonyango zeengxaki zokulala ezingapheliyo zihlala zibandakanya ukudityaniswa kweenguqu kwindlela yokuphila kunye nonyango. Ugqirha wakho unokukunceda ekuchongeni xa unyango olunzulu, njengotyando, luyafuneka.

Iipilisi zokulala

Iipilisi zokulala zinokuba luncedo kakhulu kubantu abaneengxaki zexesha elifutshane, ezinje ngejet lag okanye uxinzelelo. La mayeza enzelwe ukukunceda ulale okanye ulale.

Nangona kunjalo, banokuba neziphumo ezibi ukuba zisetyenziswe ixesha elide, kubandakanya umngcipheko wokuxhomekeka.

Iipilisi zokulala eziqhelekileyo ze-OTC zinceda ukulawula umjikelo wakho wokulala kunye nedosi ezisezantsi ze-antihistamines. La mayeza aquka:

• idiphenhydramine (iBenadryl, iNkulumbuso yeAleve)
• i-doxylamine succinate (Unisom)

Iipilisi zokulala ezibhalwe ngugqirha zinokubangela nemicimbi yokuxhomekeka. Kungenxa yoko le nto kufuneka usebenze ngokusondeleyo nogqirha wakho kwaye ubasebenzise ixesha elide njengoko kufuneka.

La mayeza aquka:

• iRamelteon (iRozerem)
• temazepam (Ukubuyisela kwakhona)
• zaleplon (Sonata)
• zolpidem (Ambien)
• I-zolpidem ikhululwe (Ambien CR)

Izixhobo zokulala zendalo

Abanye abantu abanokungalali ngokwaneleyo banokufuna ukushenxisa amayeza kwaye basebenzise ezinye iindlela zonyango ukunceda ukuvala iliso. Oku kubandakanya:

• Melatonin: I-Melatonin yincindi yamadlala eluncedo ekulawuleni umjikelo womzimba wakho wokulala. Iyafumaneka njengesongezelelo sokutya.
• UValerian: IValerian lolunye uncedo lokulala kwendalo. Ikhutshwe kwisityalo kwaye ithengiswe njengesongezo sokutya. Nangona kunjalo, uphando kwiziphumo zalo zokungalali alugqibi.
• Ilavenda: I-lavender aromatherapy isetyenziswa njengesixhobo sokulala. Izicatshulwa zentyatyambo emfusa zinokusetyenziselwa ukongeza.

Abaphandi bayaqhubeka nokukhangela zonke iindlela zendalo zokwenza ubuthongo. Yazi ezinye izinto ezintandathu zokulala zendalo.

Unyango

I-CBT ithathwa njengonyango lodidi lokuqala lokuphazamiseka kokulala, kubandakanya ukulala.

Ukuba unengxaki yokuwa kwaye ulale, ukuthetha nonyango kunokunceda. Nobabini niya kusebenza kunye ekuchongeni nasekulungiseni iipateni zokucinga okanye izimvo ezinokuthintela ukuba ungalali ngokwaneleyo.

Iioyile ezibalulekileyo

Iindidi ezintathu zeoyile ebalulekileyo zibonisa isithembiso sokunyanga iingxaki zokulala:

• ILavender. Eli vumba lokuphumla lisetyenziswa kwiimveliso ezahlukeneyo ezikhuthaza ukulala. Uphando lubonisa ukuba inokuchaphazela inkqubo yakho ye-nervous, ukukhuthaza ukulala okungcono kunye nokubuyisela kwakhona ngenxa yoko.
• Clary oyile yesilumko. Clary oyile yesilumko inokwandisa ukuphumla, okunokukhuthaza ukulala.
• Ukulala kuhlangana. Imixube yeoyile ebalulekileyo, eyilelwe ukukhuthaza ukulala, ikwafumaneka. Ezi zinto zixubeneyo zihlala zibandakanya iioyile ezinje ngelavender, ispruce, kunye ne-chamomile, zonke ezinezinto zokuphumla.

Zonke ezi oyile ziye zafundwa ngefuthe lazo ekulaleni. Jonga ukuba uphando luthini, kwaye uthathe isigqibo sokuba ngaba iioyile ezifanelekileyo zikulungele na.

Unyango

Nge-hypnosis, unokufunda ukukhulula umzimba kunye nengqondo xa ulungiselela ukulala. I-Hypnosis ikwasetyenziselwa ukunciphisa iintlungu kunye nokunciphisa iimpawu zeemeko zempilo ezinokuthintela ukulala okuzolileyo, isifo esiswini esinomsindo (IBS).

Ugqirha wehipnosisi oqeqeshiweyo uya kusebenzisa imiyalelo yomlomo ukukunceda ungene kwimeko enzulu yokuphumla kunye nokugxila. Ingcali inokukunceda ufunde ukuphendula kwiingcebiso okanye imikhondo eyenza ukulala kube lula kwaye kubuyise ngakumbi.

Kungenxa yokuba i-hypnosis inokunyusa inani lexesha lokuhlala kumjikelo wobuthongo obunzulu. Oko kunokuphucula umgangatho wokulala kunye nokuvumela ukuba uzive uphumle ngakumbi.

Ukucamngca ngokukhokelwa

Ukucamngca kukuziqhelanisa nengcinga okanye injongo, njengokunciphisa uxinzelelo okanye ukuphumla.

Abantu abatsha ukucamngca banokufumanisa ukuba ukuziqhelanisa kubanceda bafunde ukuphumla kunye nokuphumla. Ngenxa yoko, ukulala kunokuba lula kwaye kuphumle ngakumbi.

Ukucamngca okukhokelweyo kwenziwa ngabanyangi, iihipnotherapists, okanye ezinye iingcali eziqeqeshwe kubuchule obufanelekileyo. Le miyalelo inokufumaneka kwiiteyiphu okanye iipodcast, iiapps, okanye iividiyo. Unokuthatha iiklasi kubahlohli.

Umgca wezantsi

Ingxaki nganye yokulala ifuna indlela eyahlukileyo yonyango. Funda ngakumbi malunga nokuphazamiseka kokulala apha.

Umjikelo wokulala

Zimbini iindlela zokulala: ukushukuma kwamehlo ngokukhawuleza (REM) kunye nokulala ngaphandle kwe-REM. Xa ulele, ungena ekulaleni okungenayo i-REM. Oko kulandelwa lixesha elifutshane lokulala kwe-REM. Umjikelo uyaqhubeka ubusuku bonke.

Ukulala ngaphandle kwe-REM kwahlulwe ngokwamanqanaba amane asusela kubuthongo obulula ukuya kubuthongo obunzulu. Inqanaba ngalinye linoxanduva lokuphendula okungafaniyo komzimba. Umzekelo, kwinqanaba lokuqala, iingqondo zakho ziqala ukuthoba isantya, zikunceda ukuba uhambe kwimeko yokuvuka uye kulala.

Ungena kwinqanaba lesihlanu lokulala, okanye ukulala kwe-REM, malunga nemizuzu engama-90 emva kokuba ulele. Le yindawo apho uphupha khona.

Amehlo akho ahamba ngokukhawuleza ukusuka kwelinye icala ukuya kwelinye, ukubetha kwentliziyo yakho kukwabuyela kwisantya esiqhelekileyo, kwaye unokufumana ukukhubazeka emilenzeni yakho.

Inqanaba le-REM liba lide kumjikelo ngamnye wokulala. Amanqanaba e-REM aqala ngokufutshane, kodwa kamva amanqanaba e-REM anokuhlala ukuya kuthi ga kwiyure. Ngokomndilili, umntu omdala uya kuba nama-5 ukuya kuma-6 amanqanaba e-REM ngobusuku bonke.

Zonke izigaba zokulala zibalulekile, kodwa ubuthongo obunzulu kunye nokulala kwe-REM zezona zibaluleke kakhulu. Imisebenzi ebalulekileyo yokubuyisela kwimeko yokulala yenzeka emva koko. Fumanisa ukuba kwenzeka ntoni ngexesha lokulala, kwaye ufumane ukuba kutheni kubalulekile ukufumana amaxesha amaninzi okulala ubusuku ngabunye.

Ukulala uxhalaba

Kusenokwenzeka ukuba uqhelene nefuthe lokuxhalaba xa ulele. Ukuba uke walala uphaphile ngemisebenzi engagqitywanga yosuku ebaleka entlokweni yakho, emva koko ubudlelwane phakathi kwezi zinto zombini buyacaca.

Uxinzelelo kunye noxinzelelo zikhokelela kumngcipheko wokuphazamiseka kokulala kunye nokuphazamiseka, kubandakanya ukulala. Ukuxhalaba kunokwenza ukulala kube nzima ngakumbi, kwaye kunokuthintela ukuba ungalali ngokwaneleyo.

Ngokufanayo, abantu abaneengxaki zokulala ezingapheliyo banokubangela uxinzelelo ngenxa yoko. Ixesha lokulala linokuphakamisa amaxhala amaninzi kunye noloyiko lokuba uyakufumana obunye ubuthongo bokulala ebusuku. Kwanele ukukuseta ngokuhlwa okungenasiphelo sokuphosa kunye nokujika.

Ukuba uxinzelelo lwakho luchaphazela ukulala kwakho ngamanye amaxesha, utshintsho kwindlela yokuphila lunokunyanga ukuphazamiseka.

Ukuhamba okufutshane kwemihla ngemihla kunokukunceda ukuba ulale, njengoko unokuthatha iyure ngaphambi kokuba ulale "kwaye" ubeke zonke izinto ze-elektroniki okanye ubhale phantsi uluhlu lwezinto eziza kwenziwa entlokweni yakho.

Ukuba imiba yakho yokulala iba yengapheliyo, lixesha lokuba uthethe nogqirha wakho. Banokucebisa ukuba kunokwenzeka unyango lokungalali, njengoncedo lokulala kunye ne-CBT.

Ihormone yokulala

IHermon melatonin yenziwa ngokwendalo ngumzimba wakho. Inceda ukuxelela umzimba wakho ukuba ucothise ngokuhlwa kwaye ulungiselele ukulala. Kungenxa yoko le nto ibizwa ngokuba yi "hormone yokulala."

Ngelixa i-melatonin ingenaxanduva lokulala kuphela, iyayichaphazela isingqisho sendalo yomzimba wakho. Isingqisho sebhayoloji sikuxelela ukuba uvuke nini, utye kwaye ulale nini.

Umzekelo, njengoko umzimba wakho usiva ukuba imini iba mnyama, ivelisa ngakumbi i-melatonin ukuze ikulungele ukuya kulala. Xa ilanga liphuma kwaye umzimba wakho uva ukukhanya, uyayivala imveliso ye-melatonin ukuze uvuke.

Izongezelelo ze-OTC ze-melatonin ziyafumaneka. Ukuba ufumana ukulala okanye ukuphazamiseka kokulala, cinga izongezo. Banokunyusa amanqanaba akho ehomoni ukuze umzimba wakho ubuyele kumjikelo wawo oqhelekileyo wokulala.

Gcina ukhumbula ukuba iziphumo ebezingalindelekanga zinokwenzeka. Kungakuhle ukuba uxoxe ngokuthatha i-melatonin kunye nogqirha wakho ngaphambi kokuba uqale.

Ukongeza ekukhuthazeni ukulala okunempilo, i-melatonin inokunciphisa ukubetha kwentliziyo kunye neempawu ze-tinnitus. Fumanisa ezinye izibonelelo ze-melatonin.

Ukulala kwakhona

Iintsana zidinga ukulala kakhulu kwiintsuku zazo zokuqala. Nangona kunjalo, kwiinyanga ezi-4 ubudala, umjikelo wabo wokulala ungahamba nge-haywire.

Oku kwaziwa njenge-4-inyanga yokulala kwakhona. Kuyinto eqhelekileyo neyethutyana, kodwa inokubakhathaza abazali nosana ngokufanayo.

Ngeli xesha, abantwana bayakhula kwaye bafunda ngakumbi ngeendawo ezisingqongileyo. Oku kunokubangela utshintsho kwiindlela zabo zokulala. Umntwana wakho unokuvuka ebusuku kwaye ale ukubuyela ebhedini.

Iimpawu zokuhlenga ubuthongo zibandakanya:

• ukuxhamla
• ukuthatha kancinci emini
• ukungalali ebusuku

Ukuba umntwana wakho uhlangabezana neempawu ezinjengomkhuhlane, umsele wamanzi, okanye isisu esibuhlungu, banokugula.

Ungakwazi ukulawula ukulala ngokulala ngokuzama ukubonelela ngeentsana zakho ukuba zisebenzise onke amandla kunye nezakhono ezintsha. Vumela ukubandakanyeka okuninzi kunye nexesha lokuphononongwa.

Unokuqinisekisa ukuba umntwana wakho wondlekile. Iintsana ezibetha amanqanaba amatsha okuphuhla okanye ngokujonga ngakumbi indawo ezikuyo zinokuphazamiseka kwaye kunqabile ukuba zitye. Isisu esigcweleyo sinokubanceda balale ixesha elide.

Kwakhona qiniseka ukuba amagumbi abo okulala amnyama kangangoko kunokwenzeka. Igumbi elimnyama linokubonisa ukuba babuyele ukulala ukuba bavukile. Ukukhanya, nangona kunjalo, kunokubakhuthaza, kubakhuthaze ukuba bavuke. Fumana iingcebiso ezingaphezulu zokujongana nokuqhubeka kokulala kweenyanga ezi-4.

Yise kude

Kwabanye, ukulala kuza ngokwendalo njengokuqhwanyaza okanye ukuphefumla. Kwabanye, ukulala ngokwaneleyo kumgangatho ophambili ngumceli mngeni omkhulu ofuna utshintsho lwendlela yokuphila okanye ungenelelo lonyango.

Zininzi izizathu zokuba neengxaki zokulala, ukusukela koxinzelelo lwexesha elifutshane ukuya kuthi xhaxhe, ixesha elide lokulala. Ukuba uneengxaki zokulala ezingapheliyo, thetha nogqirha wakho malunga nokufumana isisombululo.

Cinga ezi zonyango zonyango iingxaki zokulala eziqhelekileyo:

• Iipilisi zokulala, kubandakanya idiphenhydramine (iBenadryl, iAleve PM) kunye nedoxylamine succinate (Unisom)
• Izinto zokulala zendalo, kubandakanya i-melatonin, i-valerian, kunye ne-lavender supplements
• Iioyile ezifanelekileyo, kubandakanya i-clary sage, lavender, kunye nemixube yokulala

UKimberly Holland uyimpilo, indlela yokuphila, kunye nombhali wokutya kunye nomhleli ose-Birmingham, Alabama. Ukongeza kwiHealthline, umsebenzi wakhe uvele kwiCooking Light / CookingLight.com, EatingWell.com, Health / Health.com, CoastalLiving.com, Sharecare, LifeScript, RealAge, RedShift / Autodesk, nakwezinye iindawo zelizwe nezommandla. Xa engacwangcisi iincwadi kunye neempahla ngombala, iHolland iyakonwabela ukudlala ngezinto zekhitshi ezintsha, ukondla abahlobo bayo yonke imifuniselo yakhe yokupheka, kunye nokuyibhala kwi-Instagram.