Ngaba ukuyeka ukuya exesheni kunokubangela ukulala?

Umxholo

• Ziintoni iimpawu zokungalali?
• Ngaba kukho unxibelelwano phakathi kokuyeka ukuya exesheni nokulala?
• Utshintsho lweHormone
• Kushushu
• Amayeza
• Yintoni enye ebangela ukulala?
• Kufunyaniswa njani ukuphuthelwa?
• Kuphathwa njani ukuphuthelwa?
• Yenza igumbi elilungele ukulala
• Yitya kwangoko
• Ziqhelanise neendlela zokuphumla
• Bethelela imikhwa emibi
• Ngaba ukuphuthelwa kuphathwa ngokwahlukileyo xa kunxulumene nokuyeka ukuya exesheni?
• Into onokuyenza ngoku

Ukuyeka ukuya exesheni nokulala

Ukuyeka ukuya exesheni lixesha lotshintsho olukhulu kubomi bomfazi. Ityala lantoni kolu tshintsho lwehomoni, lomzimba kunye neemvakalelo? Amaqanda akho.

Ufikelela ngokusemthethweni ekuyekeni ukuya exesheni kanye emva kokuba unyaka opheleleyo ugqithile kwixesha lakho lokuya exesheni. Iibhloko zexesha langaphambi nasemva kwelo phawu lonyaka omnye zaziwa njenge-peri- kunye nasemva kokuyeka ukuya exesheni.

Ngexesha lokugqibela, ama-ovari akho aqala ukuvelisa amanani asezantsi eehomoni eziphambili. Oku kubandakanya i-estrogen kunye neprogesterone. Njengoko la manqanaba ehomoni ehla, iimpawu zokuyeka ukuya exesheni ziyaqengqeleka. Olunye lolo phawu kukungalali.

Ukuphuthelwa sisifo esikuthintela ukuba ungalali ngokwaneleyo. Oku kunokuthetha ukuba unexesha elinzima lokulala. Kwakhona kunokuthetha ukuba xa ulele, unzima ukuhlala ulele.

Ziintoni iimpawu zokungalali?

Iimpawu zokungalali azicacanga njengokungakwazi ukulala okanye ukuhlala ulele. Nangona ezi zizalathi ezibini ezikhulu, ezinye zikhona.

Abantu abanobuthongo:

• thatha imizuzu engama-30 okanye ngaphezulu ukulala
• Ukulala iiyure ezingaphantsi kwesithandathu kwiintsuku ezintathu nangaphezulu ngeveki
• uvuke kwangoko
• ungaziva uphumle okanye uhlaziyekile emva kokulala
• Ndiziva ndisozela okanye ndidiniwe imini yonke
• ukuba nexhala lokulala

Ixesha elingaphezulu, oku kulahleka kokulala kunokuthatha umthwalo kwimpilo nakwintlalo-ntle yakho. Ukongeza ekubeni udiniwe, ukungalali kunokuchaphazela impilo yakho ngeendlela ezininzi.

Unga:

• uzive uxhalabile
• ndiziva ndicaphukile
• Uziva uxinezelekile
• Unobunzima bokujonga okanye ukunika ingqalelo
• ukufumanisa kunzima ukukhumbula izinto okanye ukuhlala emsebenzini
• amava iimpazamo ezininzi okanye iingozi
• amava ukwanda kwentloko yesifo
• amava emicimbi yesisu, njengesisu esibuhlungu

Ngaba kukho unxibelelwano phakathi kokuyeka ukuya exesheni nokulala?

Kwabafazi abatshintshela ekuyekeni ukuya exesheni, iingxaki zokulala zihlala ziyikhosi. Ngapha koko, malunga neepesenti ezingama-61 zabasetyhini abanamava e-postmenopausal ahlala ehlaselwa kukungalali.

Ukuya exesheni kunokuchaphazela umjikelo wakho wokulala kumanqanaba amathathu ahlukeneyo.

Utshintsho lweHormone

Amanqanaba e-estrogen kunye neprogesterone ancipha ngexesha lokuyeka ukuya exesheni. Oku kunokubangela utshintsho oluninzi kwindlela ophila ngayo, ngakumbi kwindlela yakho yokulala. Oku kungenxa yokuba iprogesterone yincindi yedlala yokulala. Ngelixa umzimba wakho ujamelana nala manqanaba e-hormone ancipha, unokufumana kunzima ukulala kwaye kunzima ukuhlala ulele.

Kushushu

Ukutshisa okushushu kunye nokubila ebusuku zizinto ezibini eziqhelekileyo ezichaphazela ukuyeka ukuya exesheni. Njengoko amanqanaba akho e-hormone eguquguquka, unokuziva ngathi unamaqubu ngesiquphe kwaye wehla kubushushu bomzimba wakho.

Ngokwenyani ujongana nokunyuka kwe-adrenaline ebangelwa kukuhla ngokukhawuleza kwamahomoni. Le ikhemikhali efanayo inoxanduva lokuphendula kwakho kuxinzelelo okanye imeko yokulwa okanye yokubaleka. Umzimba wakho unokuba nobunzima bokuphinda ufumane amandla, okwenza kube nzima kuwe ukulala ubuthongo.

Amayeza

Njengokuba utshintsho lwekhemikhali kunye nelehormone lunokuphazamisa ukulala, kunjalo nangotshintsho olubangelwa ngawo nawaphi na amayeza okanye izongezo ozithathayo. Ukuphazamiseka kokulala sisiphumo secala kunyango oluninzi, ke ukuba uqala amayeza amatsha okanye usebenzisa isongezelelo sokuthenga, esinokufaka isandla kukungalali.

Yintoni enye ebangela ukulala?

Ubusuku bokungalali abuqhelekanga nakubani na. Ngapha koko, uninzi lwabantu luya kujongana nobusuku okanye ezimbini zokulala okungapheliyo rhoqo. Izizathu eziqhelekileyo zibandakanya:

• Uxinzelelo. Umsebenzi, usapho, kunye nolwalamano lobuqu zinokuthatha umthwalo wazo ngaphezulu kwempilo yakho yengqondo. Banokuchaphazela ukulala kwakho, nako.
• Ukuphazamiseka kwengqondo. Ukuba unengxaki yoxinzelelo, uxinzelelo, okanye ezinye iingxaki zempilo yengqondo, usengozini enkulu yokufumana ubuthongo. Uninzi lwezi ngxaki, ukongeza kwiimpawu zeemvakalelo, zinokubangela ukuphazamiseka kokulala.
• Imikhwa emibi yokutya. Ukutya emva kwemini kakhulu kunokuchaphazela ukwetyisa kwakho, kwaye, namandla akho okulala omzimba. Izikhuthazi zokusela ezifana nekofu, iti, okanye utywala zinokuphazamisa nomjikelo wokulala komzimba wakho.
• Ukuhamba ngomsebenzi. Ukuba uneemayile ezingaphezulu kwesibhakabhaka kuneemayile zemoto, ishedyuli yakho yokulala inokuchaphazeleka. I-jet lag kunye notshintsho lwexesha lendawo lunokuthatha umthwalo, kokubini kwixesha elifutshane nakwithuba elide.

Umngcipheko wakho wokungalali nawo uyanda njengokuba ukhula, ngakumbi ukuba ungaphezulu kweminyaka engama-60. Oku kungenxa yotshintsho lwendalo kumjikelo wokulala komzimba wakho.

Kufunyaniswa njani ukuphuthelwa?

Ugqirha wakho uza kuqala akubuze malunga nemikhwa yakho yokulala. Oku kubandakanya ukuba uhlala uvuka nini, xa uhlala uyokulala njani, kwaye udinwe kangakanani emini. Banokucela ukuba ugcine idayari yokulala ukulandelela ezi ndlela zokuziphatha ngaphezulu kwexesha.

Ugqirha wakho uya kwenza uvavanyo lomzimba ukukhangela naziphi na iimeko ezinokubangela ukulala. Kwezinye iimeko, oku kuthetha ukuba baya kuthatha uvavanyo lwegazi.

Ukuba unobangela awunakumiselwa, ugqirha wakho unokucebisa ukuba uhlale ubusuku kwindawo yokulala. Oku kuvumela ugqirha wakho ukuba abeke esweni umsebenzi womzimba wakho ngelixa ulele.

Kuphathwa njani ukuphuthelwa?

Nangona uninzi lwezizathu zakho zokungalali rhoqo zingenalo "unyango" okanye unyango, zikho izinto ezimbalwa onokuzenza ukunceda ukumema ukulala okungcono.

Yenza igumbi elilungele ukulala

Amaxesha ngamaxesha, igumbi ozama ukuvala iliso kulo liyaphazamisana namandla akho okwenza kanye loo nto. Izinto ezintathu eziphambili kwigumbi lokulala zinokuchaphazela ukulala kwakho.

Oku kubandakanya ubushushu, ukukhanya, nengxolo. Ungajongana nale nto:

• Ukugcina igumbi lakho lokulala lipholile njengoko unako. Ingcebiso eqinileyo ijikeleze i-65 °. Amagumbi apholileyo akwenza ukuba ube lula kakhulu.
• Ukucima naziphi na izibane. Oku kubandakanya iiwotshi zealam kunye neeselfowuni. Izibane ezibengezelayo neziqhwanyazayo zeselfowuni zinokuyilumkisa ingqondo yakho naxa ulele, kwaye uya kuvuka ngeeyure ezingaqhelekanga ngaphandle kwengcaciso ecacileyo.
• Ukuyekisa naziphi na izandi ezingeyomfuneko. Ukucima unomathotholo, ukususa iiwotshi zokukhawulela, kunye nokuvala izixhobo ngaphambi kokuba ungene kunokukunceda ukuba ulale ubusuku obumnandi.

Yitya kwangoko

Isimuncumuncu okanye iglasi yobisi ngaphambi kokuba ulale mhlawumbi ngekhe wenze nto imbi, kodwa isidlo esikhulu phambi kokuba urhubuluze phakathi kwamashiti kunokuba yirisithi yokuvusa umnxeba ebusuku. Ukulala kwisisu esigcweleyo kunokubangela ukutsha kwentliziyo kunye ne-acid reflux, zombini ezinokukwenza ungakhululeki xa ulele.

Ziqhelanise neendlela zokuphumla

Ukufumana indlela yokudodobala kunye nokuphumla kunokukunceda ulale. Isuntswana leyoga ethambileyo okanye ukuzolula kancinci ngaphambi kokuba ulale kunokukunceda uzolise ingqondo yakho kwaye uzive ukhululekile xa ulele.

Bethelela imikhwa emibi

Ukutshaya kunye nokusela kuya kufumanisa ukuba ukulala kunzima ngakumbi ngexesha leentsuku zakho zangaphambi kokuya exesheni kunye nokuya exesheni. Inicotine ekwiimveliso zecuba yinto ekhuthazayo, enokuthintela ingqondo yakho ekulawuleni amandla okulala.

Nangona kuyinyani ukuba utywala buyalalisa, umphumo awuyi kuhlala. Utywala bukwathintela amanqanaba anzulu obuthongo bokubuyisela kwimeko yesiqhelo, ngenxa yoko ubuthongo obufumanayo abenzi kangako ukuba ubuye.

Ngaba ukuphuthelwa kuphathwa ngokwahlukileyo xa kunxulumene nokuyeka ukuya exesheni?

Ukuba ukulala kwakho kuhambelana nokuyeka ukuya esikhathini, unokufumana isiqabu ngokulinganisa amanqanaba akho ehomoni. Kukho iindlela ezininzi onokukhetha kuzo, kubandakanya:

• Unyango olubuyisela iHormone. Olu nyango lunokuxhasa amanqanaba akho e-estrogen ngelixa amanqanaba endalo esihla ngexesha lokuyeka ukuya exesheni kunye nokuyeka ukuya exesheni.
• Ulawulo lokuzalwa lwedosi ephantsi. Idosi ephantsi inokukwazi ukuzinzisa amanqanaba ehomoni, anokunciphisa ukuphuthelwa.
• Idosi ephantsi yoxinzelelo. Amayeza aguqula imichiza yakho yobuchopho anokukunceda ufumane ukulala.

Unokucinga ngokuthatha i-melatonin. I-Melatonin yincindi yamadlala ekunceda ukulawula ukulala kwakho kunye nokujikeleza kwemijikelezo. Inokukunceda ukubuyisela umjikelo wakho wokulala.

Ukuba ugqirha wakho ukrokrela ukuba ukulala kwakho kutshanje sisiphumo sonyango okanye isiphumo sokudibana kwamayeza, baya kusebenza nawe ukufumana unyango olungcono olunokuchaphazela ukulala kwakho.

Into onokuyenza ngoku

Abantu abaninzi baya kuba namaxesha okulala, kodwa ukungalali ngokunxulumene nokuyeka ukuya exesheni kunokuqhubeka kangangeeveki neenyanga xa kunganyangwa kakuhle. Ukuba ufumana ukulala, kufuneka udibane nogqirha wakho ukuxoxa ngeendlela ozikhethayo.

Okwangoku, zininzi izinto onokuzenza ukunciphisa okanye ukunciphisa iimpawu zakho. Ziquka:

• Ukuthatha ikhefu rhoqo. Ngokuqinisekileyo, awungekhe uyivelise ngqo intloko yakho edesikeni yakho emsebenzini, kodwa ngubani onokukuyekisa kwi-nap yamandla ngexesha lakho lesidlo sasemini? Nap ngeempelaveki kwaye nangaliphi na ixesha uziva udiniwe. Ukuba ulele kwaye ucinga ukuba unokufumana iso lokuvala, sebenzisa loo nto.
• Ukuhlala hydrated. Ukuba unengxaki yokuhlala ulumkile, fikelela kwiglasi yamanzi. Amanzi anokukunceda ugcine amandla akho endalo.
• Mamela umzimba wakho. Njengoko uneminyaka yobudala, iwotshi yakho yangaphakathi iyatshintsha. Usenokungakwazi ukuhlala kude kube sebusuku kwaye uvuke kwangoko ngendlela obukade usenza ngayo. Ukuhambisa amaxesha akho okulala ujonge kwinto efuna ukwenziwa ngumzimba wakho kunokunceda.