Kutheni le nto ndifumana ukubila ebusuku?

Umxholo

• Ushwankathelo
• Yintoni ebangela ukubila ebusuku?
• Kufuneka ulufune nini uncedo?
• Baphathwa njani ukubila ebusuku?
• Ndingakuthintela ukubila ebusuku?
• Yise kude

Ushwankathelo

Ukubila ebusuku lelinye igama lokubila kakhulu okanye ukubila ebusuku. Ziyinxalenye engathandekiyo yobomi kubantu abaninzi.

Ngelixa ukubila ebusuku luphawu oluqhelekileyo lokuyeka ukuya exesheni, zinokubangelwa zizigulo ezithile zonyango kunye namayeza athile. Kwiimeko ezininzi, ukubila ebusuku akusilo uphawu olubi.

Yintoni ebangela ukubila ebusuku?

Abasetyhini abaninzi banamava ashushu kunye nokubila ebusuku ngexesha lokuyeka ukuya exesheni.

Ukukhupha ebusuku kunokubangelwa zezinye iimeko zonyango, ezinje:

• usulelo, njengesifo sephepha okanye i-HIV
• umhlaza, njenge-leukemia okanye i-lymphoma
• ukusilela kwentliziyo

Ngamanye amaxesha, unokufumana ukubila ebusuku njengomphumo wecala olisebenzisayo. Oku kunokubandakanya i-anti-depressants, unyango lwehomoni, kunye nonyango lweswekile.

Ukutya kakhulu icaffeine, utywala, icuba, okanye iziyobisi ezingekho mthethweni kunokubangela ukubila ebusuku.

Kufuneka ulufune nini uncedo?

Ukubila ebusuku akusoloko kungunobangela wokukhathazeka. Kodwa kwezinye iimeko, banokuba luphawu lwemeko yonyango efuna unyango.

Funa uncedo lonyango ukuba ukhula ebusuku ubushushu obuvela rhoqo, ukuphazamisa ukulala kwakho, okanye ukhatshwa zezinye iimpawu. Ukujuluka ebusuku okuhamba nomkhuhlane omkhulu, ukukhohlela, okanye ukwehla kobunzima obungachazwanga kunokuba ngumqondiso wesifo esibi.

Kulabo abane-lymphoma okanye i-HIV, ukubila ebusuku kunokuba ngumqondiso wokuba imeko iyaqhubeka.

Baphathwa njani ukubila ebusuku?

Ukunyanga ukubila ebusuku, ugqirha wakho uya kuthatha amanyathelo okusombulula oyena nobangela. Isicwangciso sakho sonyango esinconywayo siya kuxhomekeka kwisifo sakho.

Ukuba ufumana ukubila ebusuku ngenxa yokuyeka ukuya exesheni, ugqirha unokucebisa unyango lwehomoni. Olu nyango lunokunceda ukunciphisa inani lezinto ezishushu ozifumanayo kunye nokunciphisa ezinye iimpawu. Ugqirha wakho unokuyalela amanye amayeza, afana ne-gabapentin, i-clonidine, okanye i-venlafaxine, esetyenziselwa ngaphandle kwelebheli ukubila ebusuku.

Ukuba usulelo oluphambili luyeyona nto ibangela ukubila kwakho ebusuku, ugqirha wakho unokumisela amayeza okubulala iintsholongwane, amachiza antiviral, okanye amanye amayeza okukunceda.

Ukuba ukubila kwakho ebusuku kubangelwa ngumhlaza, ugqirha wakho unokucebisa ngokudibanisa amayeza e-chemotherapy, utyando, okanye olunye unyango.

Ukuba ukubila kwakho ebusuku kunxulunyaniswe namayeza owathathayo, ugqirha wakho unokuhlengahlengisa idosi yakho okanye acebise elinye iyeza.

Ukuba ukusetyenziswa kotywala, ukusebenzisa icaffeine, okanye ukusebenzisa iziyobisi yingcambu yokubila kwakho ebusuku, ugqirha unokukucebisa ukuba unciphise okanye uphephe ezi zinto. Ngamanye amaxesha, banokuyalela amayeza okanye bacebise unyango ukukunceda uyeke.

Ugqirha wakho unokukucebisa ukuba uhlengahlengise indlela yakho yokulala. Ukususa iingubo ebhedini yakho, ukunxiba iipijama ezikhaphukhaphu, okanye ukuvula ifestile kwigumbi lakho lokulala kunokunceda ukuthintela kunye nokunciphisa ukubila ebusuku. Inokukunceda ukusebenzisa umoya opholileyo okanye ifeni, okanye ufumane indawo epholileyo yokulala.

Ndingakuthintela ukubila ebusuku?

Ezinye izinto ezibangela ukubila ebusuku zinokuthintelwa. Ukunciphisa umngcipheko wokufumana ukubila ebusuku:

• Nciphisa ukusela kwakho utywala kunye necaffeine
• kuthintele ukusebenzisa icuba kunye neziyobisi ezingekho mthethweni
• gcina igumbi lakho lokulala kubushushu obutofotofo, obupholileyo ebusuku kunasemini
• sukuzilolonga, yitya ukutya okunezipayisi, okanye utye iziselo ezishushu kakhulu kufutshane nexesha lokulala
• Fumana unyango ngokukhawuleza ukuba ukrokrela ukuba unentsholongwane okanye esinye isifo

Buza ugqirha wakho ngolwazi oluthe kratya malunga nemeko ethile, ukhetho kunyango, kunye neendlela zokuthintela ukubila ebusuku.

Yise kude

Ukubila ebusuku akunakukhathazeka kwaye kuphazamise ukulala kwakho. Kwiimeko ezininzi, ayisosizathu senkxalabo enzulu. Kodwa ngamanye amaxesha, zinokubangelwa yimeko engxamisekileyo efuna unyango.

Ugqirha wakho unokunceda ekuchongeni unobangela wokubila kwakho ebusuku. Banokucebisa ngeendlela zokuthintela okanye ukunyanga ukubila ebusuku. Kuxhomekeka kwisizathu esisisiseko, banokucebisa utshintsho lwendlela yokuphila, amayeza, okanye ezinye iindlela zonyango.