Ufanele ukutshintsha kangaphi amaSpredishithi akho?

Umxholo

• Kukangaphi ukutshintsha okanye ukuhlamba amashiti
• Izinto eziqinisekisa ukuhlanjwa rhoqo
• Kuthekani ukuba akwenzi njalo?
• Eyona ndlela yokuhlamba amashiti
• Gcina amashiti acocekile xa uhlamba
• Ezinye izinto zokulala
• Ukuthatha

Siqhele ukuhlamba iimpahla zethu nanini na i-hamper igcwele kwaye sizifumana singenanto yokunxiba. Singasula ikhawuntari yasekhitshini emva kokuhlamba izitya ekuza kufuneka sizisebenzise kwakhona ngomso. Uninzi lwethu luza kuqhuba idasta ngaphezulu kwendawo ekhayeni lethu xa uthuli olubonakalayo luqala ukubonakala.

Kodwa ekupheleni kosuku olude, kulula ukuwela ebhedini ngaphandle kokunika amaphepha akho ingcamango yesibini. Ke kuya kufuneka ulitshintshe kangaphi iphepha lakho? Makhe sijonge ngakumbi.

Kukangaphi ukutshintsha okanye ukuhlamba amashiti

Ngokophando olwenziwe ngo-2012 yiNational Sleep Foundation, ama-91 eepesenti abantu batshintsha amashiti rhoqo emva kweveki. Nangona lo ngumgaqo oqhelekileyo, iingcali ezininzi zincomela ukuhlanjwa ngeveki.

Kungenxa yokuba amashiti akho anokuqokelela izinto ezininzi ongaziboniyo: amawaka eeseli zolusu olufileyo, uthuli, kunye nemeko yelindle (ukuba ulele ze, ezinokuba luncedo ngezinye iindlela).

Izinto eziqinisekisa ukuhlanjwa rhoqo

Kuya kufuneka uhlambe amaphepha akho rhoqo ukuba:

• une allergies okanye isifuba kwaye uziva nothuli
• Unosulelo okanye isilonda esidibanisa amaphepha akho okanye imiqamelo
• ubile kakhulu
• isilwanyana sakho silala ebhedini yakho
• utya ebhedini
• uyolala ungahlambanga
• ulala ze

Kuthekani ukuba akwenzi njalo?

Ukungawashisi amashiti akho rhoqo kukuveza kwifungi, ibhaktiriya, umungu kunye nesilwanyana esaziwa ngokufunyanwa kumashiti nakwezinye izinto zokulala. Ezinye izinto ezifumaneka kumashiti zibandakanya ukufihla umzimba, ukubila, kunye neeseli zolusu.

Oku akuyi kukugula. Kodwa kwithiyori, inako. Inokubangela kwakhona i-eczema kubantu abanemeko okanye ibangele unxibelelwano lwedermatitis.

Abantu abane-asthma kunye ne-allergies banokubangela okanye benze mandundu ngakumbi iimpawu zokulala kumashiti amdaka. Ngaphezulu kwezigidi ezingama-24 zabantu baseMelika abanesifo somzimba. Kodwa nokuba awuyonxalenye yeli qela, unokufumana impumlo exineneyo kunye nokuthimla emva kokulala ebusuku ukuba amaphepha akho acocekile.

Unokudlulisa kunye nokutheleleka ngokusuleleka kwiilinen ezingcolileyo, iziphumo zophando luka-2017 zicetyiswa.

Eyona ndlela yokuhlamba amashiti

Kuyacetyiswa ukuba uhlambe amashiti akho kunye nezinye izinto zokulala emanzini ashushu.

Funda imiyalelo yokhathalelo kwileyibhile kwaye uhlambe amaphepha akho kwindawo eshushu kakhulu ekucetyiswayo. Ukutshisa kwamanzi, ibhaktheriya kunye ne-allergen oyisusayo.

Uku-ayina amaphepha akho emva kokuhlamba kukwacetyiswa.

Gcina amashiti acocekile xa uhlamba

Ungagcina amaphepha akho ecocekile phakathi kokuhlamba kwaye uncede ukuwagcina ngo:

• ukuhlamba ngaphambi kokulala
• ukunqanda ukulala emva kweseshoni yokujuluka
• ukususa i-makeup ngaphambi kokuba ulale
• ukuphepha ukubeka i-lotions, i-creams, okanye i-oyile ngaphambi kokulala
• ukungatyi nokusela ebhedini
• ukugcina izilwanyana zakho zikhuphe amaphepha akho
• ukususa ukungcola kunye nokungcola ezinyaweni zakho okanye kwiikawusi ngaphambi kokukhwela ebhedini

Ezinye izinto zokulala

Ezinye izinto zokulala, ezinje ngeengubo kunye needuveti, kufuneka zihlanjwe rhoqo ngeveki okanye ezimbini.

Isifundo sango-2005 esivavanye ukungcola komngundo ebhedini sifumanise ukuba imiqamelo, ngakumbi iintsiba kunye nokuzaliswa okwenziweyo, ingumthombo oyintloko wokungunda. Iimpilo zivavanywe ukusuka kwi-1.5 ukuya kwi-20 yeminyaka ubudala.

Iipilo kufuneka zitshintshwe rhoqo ngonyaka okanye emibini. Ukusebenzisa umkhuseli womqamelo kunokunceda ukugcina uthuli kunye neebhaktheriya ubuncinci.

Iiduvethi zinokuhlala kangangeminyaka eli-15 ukuya kwengama-20 xa zisetyenziswa nesigqubuthelo kwaye zihlanjwe okanye zomile zicocwa rhoqo.

Ukuthatha

Ukukhuthala okuncinci xa kuziwa ekunyamekeleni ibhedi yakho kunokuhamba indlela ende xa kufikwa ekuncedeni ukuba ulale- kwaye uphefumle- kube lula. Ngelixa kunokubonakala ngathi kuyingxaki ngamanye amaxesha, ukutshintsha amaphepha akho veki nganye kufanelekile kumzamo.

Ukuba uqhele ukuhlamba amaphepha akho rhoqo ngeveki, unokucinga ngokufumana enye iseti ukuze ukwazi ukuyitshintsha ngaphandle kokuhlamba rhoqo.

Xa uhlamba iibhedi zakho, sebenzisa elonaqondo lobushushu lishushu unako.

Sebenzisa izigqubuthelo zokhuselo kwimiqamelo kwaye ulandele imiyalelo yokhathalelo enikezwe ngumenzi wephepha okanye kwiithegi zokulala.