Kwenziwe ntoni ukulwa ukuphuthelwa kunye noonobangela abaziintloko

Umxholo

• Izizathu eziphambili
• Kwenziwe ntoni
• 1. Unyango lwendalo
• 2. Ukulala unyango lwezempilo
• 3. Unyango lweziyobisi

Ukuphuthelwa sisifo sokulala esidala ukuba kube nzima ukulala okanye ukulala, kwaye kunokubonakala ngathi kwenzeka rhoqo okanye rhoqo. Le meko ixhaphake kakhulu kumaxesha oxinzelelo, kwaye inokunxulunyaniswa nezifo, ezinje ngoxinzelelo, okanye unxulunyaniswe neemeko ezinjengokukhulelwa, ukuya exesheni okanye ebudaleni, amaxesha abangela utshintsho emzimbeni womzimba.

Ukunyanga ukulala, kubaluleke kakhulu ukwamkela imikhwa elungileyo yokuphinda ufundise umzimba ukuba ulale ngexesha elifanelekileyo, elibizwa ngokuba lonyango lokucoceka ngokulala, njengokuphepha ukubukela umabonwakude okanye ukujonga umnxeba ngexesha lokulala, ukunqanda ixesha lokulala yonke imihla ixesha elahlukileyo.nokuzilolonga emini, umzekelo. Ukongeza, kukho amayeza endalo, anje ngeziqhamo ezinomdla okanye iti ye-chamomile, enokusetyenziselwa ukuhambisa ukulala.

Amayeza okulala ekhemesti, njengeDiazepam okanye iClonazepam, umzekelo, kufuneka ithintelwe, ngenxa yomngcipheko wokuxhomekeka kunye neziphumo ebezingalindelekanga, ezinjengokuwa, kwaye kufuneka zisetyenziswe kuphela phantsi kwengcebiso yezonyango.

Izizathu eziphambili

Unobangela wokungalali kunokuhambelana noxinzelelo, unxunguphalo kunye nokusetyenziswa kakhulu kokutya okuvuselelayo, njengekofu. Ezinye izizathu eziqhelekileyo zokungalali zibandakanya:

• Uxinzelelo;
• Utshintsho hormone, njengoko exesheni;
• Ukusetyenziswa kweziyobisi ezingekho mthethweni;
• Ukusetyenziswa ixesha elide kweepilisi zokulala;
• Ukungabinayo imikhwa elungileyo yokulala, njengokungahloniphi ixesha lokulala nokuvuka;
• I-Jet Lag syndrome okanye ukutshintsha kwemimandla yexesha;
• Utshintsho oluqhubekayo lweshedyuli, njengoko kunjalo neengcali ezisebenza kwiishifti;
• Ukwaluphala, njengoko abantu abadala bekwazi ukutshintsha ubuthongo kunye nobunzima bokulala;
• Izifo, ezinje nge-fibromyalgia, eyenza iintlungu emzimbeni wonke ngaphandle kwesizathu esibonakalayo, esibangela ukudinwa.

Ukuchongwa kokungalali kufuneka kwenziwe ngovavanyo kugqirha wendlela yokulala, ukusetyenziswa kwamayeza, inqanaba loxinzelelo lwengqondo, ukusetyenziswa kotywala kunye nenqanaba lokuziqhelanisa nomzimba. Kuya kufuneka isekwe kwiimfuno zomntu ngamnye kuba isidingo sokulala iiyure asifani kuye wonke umntu.

Kwenziwe ntoni

Ukulwa ukuphuthelwa nokulala kakuhle kubalulekile ukuba utshintshe imikhwa. Ke, into onokuyenza ukulwa nokulala:

1. Unyango lwendalo

Unyango lwendalo lokungalali lunokwenziwa ngokungenisa iti yokuthomalalisa, ezinje ngeziqhamo ezinomdla, ibhalsam yelamuni okanye i-chamomile, umzekelo, njengoko zizityalo ezinamayeza ezineempawu zokuthomalalisa ezinokukunceda ulale ngcono. Ukwenza iti ye-chamomile, yongeza icephe le-1 leentyatyambo ezomileyo kwi-1 indebe kwaye ungeze amanzi abilayo kwaye xa ushushu, usele.

Ukongeza, kunokwenzeka ukuba usebenzise amayeza emvelo esintu, anje ngeValerian, ene-sedative kunye ne-analgesic action. Jonga ezinye iindlela zonyango lwendalo lokungalali.

2. Ukulala unyango lwezempilo

Ukulala ngonyango lokucoceka yindlela efanelekileyo yokulwa ukuphuthelwa kwaye inemikhwa eguqukayo enceda ukunyusa amanqanaba e-melatonin kwaye, ngenxa yoko, ukuthanda ubuthongo obuhle ebusuku. Eminye yemikhwa enokwamkelwa yile:

• Hlala phantsi kwaye uvuke ngexesha elinye;
• Kuphephe ukulala emini;
• Sukubukela umabonwakude, ukuphazamisa iiselfowuni, iikhompyuter okanye ipilisi1-2 iiyure ngaphambi kokulala;
• Kuphephe ukuhlala ebhedini imini yonke okanye ukwenza imisebenzi eyahlukeneyo enjengokufunda, ukufunda okanye ukusebenzisa iselfowuni;
• Gwema izibane ezigqithisileyo okanye ingxolo kwigumbi;
• Khetha imisebenzi yomzimba emini;
• Yitya ukutya okulula ngaphambi kokulala.

Ukongeza, unyango lokuqonda kunye nokuziphatha okanye ezinye iindlela zonyango, ezinje ngokucamngca, ukwenza i-acupuncture, i-massage okanye i-phototherapy, umzekelo, inokucetyiswa.

3. Unyango lweziyobisi

Unyango lokungalali lunokwenziwa ngokusetyenziswa kweziyobisi zexhala okanye ukulala, njengoko zibizwa njalo, njengeLorazepam, iClonazepam okanye iDiazepam. Nangona kunjalo, la mayeza kufuneka asetyenziswe kuphela emva kokuboniswa ngugqirha kwaye kwiimeko ezithile, njengoko zinokubangela ukuba likhoboka kunye neziphumo ebezingalindelekanga, ezinjengokuwa kunye notshintsho kwimemori, kwaye kunokude kube mandundu ukulala komntu. Jonga ukuba zeziphi ezona pilisi zokulala zifanelekileyo.

Jonga ezi kunye nezinye iingcebiso zokulwa nokungalali kule vidiyo ilandelayo: