Ukujongana nokuKhanya okuShushu kweMenopausal kunye nokubila kobusuku

Umxholo

• Gwema izinto ezibangela
• Imikhwa eluncedo yokuseka
• Fumana isiqabu xa uzama ukulala
• Yongeza ukutya kwendalo kunye nezixhasi kwisidlo sakho
• Ukuthatha

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

Ushwankathelo

Ukuba ufumana ukukhanya okushushu kunye nokubila ebusuku, awuwedwa. Kuqikelelwa ukuba ukuya kuthi ga kwiipesenti ezingama-75 zabasetyhini abakwinqanaba lokuya exesheni okanye lokuyeka ukuya exesheni eUnited States banikela ingxelo yokuba nazo.

Ukutshisa okushushu kweMenopausal ziimvakalelo ngesiquphe zobushushu bomzimba obunokwenzeka emini okanye ebusuku. Ukubila ebusuku ngamaxesha okubila okunzima, okanye i-hyperhidrosis, enxulunyaniswa nokukhanya okutshisayo okwenzeka ebusuku. Bahlala bevuka kwabafazi ebuthongweni.

Ngelixa zisenzeka ngokwendalo, ukutshisa okushushu kwe-menopausal kunye nokubila ebusuku kunokuba kungonwabi, kude kubangele nokuphazamiseka kokulala nokungonwabi.

Ziziphumo zomzimba wakho kutshintsho lwehomoni olunxulunyaniswa ne-perimenopause kunye nokuyeka ukuya exesheni. Ngelixa kungaqinisekiswanga ukuba ukulandela indlela ethile yokuphila kuya kuthintela ezi mpawu, kukho izinto ezithile ezilula onokuzama ngazo.

Gwema izinto ezibangela

Hlala kude nezi zinto zibangela, ezaziwayo kwabanye abantu ukuba zibangele ubushushu kunye nokubila ebusuku:

• ukutshaya nokuphefumla umsi wecuba
• unxibe iimpahla ezixineneyo
• usebenzisa iingubo ezinzima okanye amashiti ebhedini yakho
• ukusela utywala kunye necaffeine
• ukutya ukutya okunezipayisi
• ukuba kumagumbi ashushu
• ukufumana uxinzelelo olugqithisileyo

Imikhwa eluncedo yokuseka

Kukho eminye imikhwa yemihla ngemihla enokukunceda ukuthintela ukukhanya okushushu kunye nokubila ebusuku. Oku kubandakanya:

• ukuseka indlela yokuzola ngaphambi kwexesha lokulala ukunciphisa uxinzelelo
• ukuzilolonga emini ukunciphisa uxinzelelo kunye nokukunceda uphumle ebusuku
• unxibe iimpahla ezikhululekileyo, ezikhanyayo ngelixa ulele ukuze uhlale upholile
• ukunxiba kumaleko ukuze ukwazi ukuzisusa kwaye uzongeze ngokweqondo lobushushu emzimbeni wakho
• usebenzisa ifeni yebhedi
• ukuguqula i-thermostat phantsi ngaphambi kokuba ulale
• ukujika umqamelo wakho rhoqo
• ukugcina ubunzima obunempilo

Fumana isiqabu xa uzama ukulala

Ukuba ukukhanya okutshisayo kunye nokubila ebusuku kuhlasela xa uzama ukulala, ukwazi ukufumana uncedo ngokukhawuleza kunokukunceda ubusuku bokungonwabi. Ezinye izinto ukuzama ukubandakanya:

• ukunciphisa ubushushu kwigumbi lakho lokulala
• Ukuvula ifeni
• kususwa amashiti neengubo
• ukususa iingubo zempahla okanye ukutshintsha zibe mpahla ezipholileyo
• usebenzisa izitshizi zokupholisa, iigel zokupholisa, okanye iipilo
• ukucoca amanzi apholileyo
• ukunciphisa kunye nokwenza nzulu ukuphefumla ukunceda umzimba wakho uphumle

Yongeza ukutya kwendalo kunye nezixhasi kwisidlo sakho

Ukongeza ukutya kwendalo kunye nezongezo ekudleni kwakho ixesha elide kunokunceda ukunciphisa ukukhanya okushushu kunye nokubila ebusuku. Uphando luye lwaxutywa malunga nendlela ezisebenza ngayo ezi zongezelelo ekunyangeni ubushushu kunye nokubila ebusuku, kodwa abanye abantu basetyhini baye bafumana isiqabu besebenzisa.

Ngenxa yokuba ezi mveliso zinokuba neziphumo ebezingalindelekanga ezibalulekileyo okanye zinxibelelane namanye amayeza, kuya kufuneka ubonane nogqirha ngaphambi kokuba uwathathe.

Nazi ezimbalwa onokufuna ukuzizama:

• Ukutya enye okanye ezimbini zeesoy ngosuku, eziye zaboniswa ukunciphisa ukuba kwenzeka kaninzi kangakanani ukukhanya okutshisayo kunye nokuba zinamandla kangakanani
• Ukutya iipilisi ze-cohosh okanye ii-cohosh zokutya, ezinokusetyenziselwa unyango lwexeshana lokutshisa kunye nokubila ebusuku (nangona kunjalo, kunokubangela uxinzelelo lokutya, ukuphuma kwegazi ngokungaqhelekanga, okanye amahlwili egazi, unengxaki yesibindi)
• ukuthatha iicapsule zokuncedisa ngokuhlwa ngokuhlwa okanye ioyile yebanga lokutya, esetyenziselwa ukunyanga ukutsha (kodwa inokubangela isicaphucaphu kunye norhudo kwaye akufuneki isetyenziswe ngabo bathatha amayeza athile, njengabacoci begazi)
• ukutya imbewu yeflakisi okanye ukuthatha iifomsile zokuncedisa iflakisi okanye ioyile yeflakisi, ekwabizwa ngokuba yi-linseed oyile, ukunceda ukunciphisa ukukhanya

Unokuthetha nogqirha wakho malunga neyeza zonyango okanye i-over-the-counter (OTC) izongezo ezinokukunceda ufumane uncedo. Banokucebisa:

• Unyango lwehormone (HRT) usebenzisa elonaqondo lisezantsi elilelona lifutshane
• i-gabapentin (i-Neurontin), isilwanyana esisetyenziselwa ukunyanga isithuthwane, i-migraines, kunye neentlungu zesifo kodwa sinokunciphisa ukukhanya
• i-clonidine (Kapvay), esisisiyobisi esinoxinzelelo lwegazi esinokunciphisa ukukhanya okushushu
• i-anti-depressants efana ne-paroxetine (Paxil) kunye ne-venlafaxine (i-Effexor XR) inokunceda ukukhanya
• Amayeza okulala, angayeki ukutshisa kodwa anokukunceda ukuba ungavuswa ngabo
• ivithamin B
• ivithamin E
• ibuprofen (Advil)
• acupuncture, efuna utyelelo oluninzi

Ukuthatha

Yintoni esebenzela umfazi omnye ukukhupha ukukhanya okushushu kunye nokubila ebusuku kunokuba kungasebenzi komnye. Ukuba uzama unyango olwahlukileyo, kunokuba luncedo ukugcina idayari yokulala ukuze ubone ukuba yeyiphi eyona nto ikunceda kakhulu.

Kungathatha ixesha ukufumana unyango olusebenzela wena. Qinisekisa ukuba uthethe nogqirha wakho ngaphambi kokuzama nawaphi na amayeza esintu okanye izongezo.