Izothuselo zasebusuku zaBantu abadala: Kutheni zisenzeka kunye nento onokuyenza

Umxholo

• Ziintoni iimpawu?
• Nguwuphi umahluko phakathi kovalo lobusuku kunye nephupha elibi?
• Zibangelwa yintoni?
• Iimeko zempilo yengqondo
• Imiba yokuphefumla
• Ezinye izinto
• Bafunyaniswa njani?
• Ngaba ikhona indlela yokubanqanda?
• Yakha imikhwa elungileyo yokulala
• Makubekho umntu okuvusayo
• Jonga ugqirha
• Umlingane wam unobungozi ebusuku - ngaba ikhona into endinokuyenza?
• Umgca wezantsi

Izinto ezothusayo zasebusuku ziphinda zenzeke ebusuku xa ulele. Ziyaziwa njengeendawo zokulala.

Xa ubusuku buqala uloyiko, uya kubonakala uvuka. Unokubiza, ukhale, uhambe, okanye ubonise ezinye iimpawu zoloyiko kunye nokuphazamiseka. Isiqendu sinokuhlala ukuya kuthi ga kwimizuzu eliqela, nangona ungavuki. Uninzi lwabantu lubuyela ebuthongweni emva koloyiko ebusuku.

Izinto ezothusayo zasebusuku zixhaphake kakhulu kubantwana abancinci, kodwa ukuba ukhe wababona njengabantu abadala, awuwedwa. Uqikelelo lwabantu abadala nabo banamava obusuku. Ngokwenyani, eli nani linokuphakama, kuba abantu bahlala bengakhumbuli ukuba nezinto ezoyikisayo ebusuku.

Funda ukuze ufunde ngakumbi malunga nezoyikiso zasebusuku kubantu abadala, kubandakanya nezizathu zabo ezinokubakho kunye nendlela yokuziyeka.

Ziintoni iimpawu?

Ukuhlala ebhedini kwaye ukhale rhoqo kuhlala kungumqondiso wokuqala wobubi ebusuku.

Unako kwakhona:

• khwaza okanye ulile
• jonga ungaboni
• flail okanye thrash ebhedini
• phefumla ngokukhawuleza
• yonyuke inqanaba lentliziyo
• gungxula ubile
• kubonakala ngathi udidekile
• vuka, utsibe ebhedini, okanye ubaleke ujikeleze igumbi
• yiba ndlongondlongo ukuba iqabane okanye ilungu losapho lizama ukukugcina ungabaleki okanye utsibe

Izinto ezothusayo ebusuku zihlala zenzeka kwasebusuku, ngexesha lokuqala lokulala. Ngelixa ukwinqanaba le-3 kunye ne-4 lokungahambi ngokukhawuleza kwamehlo (NREM) ukulala, okwabizwa ngokuba kukulala kwamaza okuhamba kancinci. Akuqhelekanga ukuba nabo kabini ngobusuku obunye, nangona kunokwenzeka.

Ngokwesiqhelo, uloyiko lwasebusuku luhlala kuphela kwimizuzwana eliqela ukuya kumzuzu, kodwa banokuqhubeka kangangemizuzu eli-10 okanye nangaphezulu. Emva koloyikiso lwasebusuku, abantu bahlala belele phantsi kwaye balale, bengasikhumbuli isiqendu xa bevuka kusasa.

Unokubafumana rhoqo okanye amaxesha ambalwa ngonyaka.

Nguwuphi umahluko phakathi kovalo lobusuku kunye nephupha elibi?

Izinto ezothusayo ebusuku zinokubonakala zifana namaphupha amabi, kodwa ezi zimbini zahlukile.

Xa uvuka kubusuku obubi, uya kuthi ukhumbule ubuncinci ezinye zezinto ebeliziphupha. Ngexesha loloyiko ebusuku, uhlala ulele kwaye uhlala ungakhumbuli ukuba kwenzeke ntoni xa uvuka.

Usenokukhumbula imeko ephupheni obukade unalo ngexesha lesiqendu, kodwa akuqhelekanga ukukhumbula naliphi na elinye lamava.

Zibangelwa yintoni?

Izothuso zobusuku zihlala zenzeka xa uvuka ngokuyinxenye ubuthongo be-NREM. Oku kwenzeka ngexesha lotshintsho phakathi kwamanqanaba ahlukeneyo okulala, xa ungavukanga, kodwa awulele ngokupheleleyo, nokuba kunjalo.

Okwangoku, esona sizathu siphambili sovuko oluncinci kunye nokunxibelelana nobubi ebusuku abaziwa. Kodwa iingcali zichonge ezinye zezinto ezinokudlala indima.

n. Kodwa iingcali zichonge ezinye zezinto ezinokudlala indima.

Iimeko zempilo yengqondo

Uninzi lwabantu abadala abafumana uloyiko ebusuku bahlala kunye neemeko zempilo yengqondo ezinxulumene neemvakalelo, ezinje ngoxinzelelo, unxunguphalo, okanye ukuphazamiseka kwengqondo.

Izinto ezoyikisayo zasebusuku zinxulunyaniswa namava oxinzelelo kunye noxinzelelo olunzima okanye lwexesha elide.

Imiba yokuphefumla

Iimeko zokuphefumula, ezifana nokuphefumula kokulala, kunokunyusa umngcipheko wokuba nobusuku obubi.

Isifundo esincinci sika-2003 esibandakanya abathathi-nxaxheba abangama-20 babeke esweni uxinzelelo kwi-esophagus ngobusuku bonke ukuze babone indlela imicimbi yokuphefumla enokuthi ibe negalelo ngayo kwizinto ezoyikisayo ebusuku.

Iziphumo zibonisa ukuba abantu abaneengxaki zokulala eziphazamisayo, kubandakanywa nezoyikiso zasebusuku, banakho ukufumana iingxaki zokuphefumla xa belele. Ababhali besifundo bakholelwa ukuba oku kunokuthetha ukuba umgudu owandileyo wokuphefumla unokubangela uloyiko ebusuku okanye iimeko ezinxulumene noko.

Ezinye izinto

Ezinye izinto ezinokuthi zibe negalelo kubusuku obubi zibandakanya:

• ukuphazamiseka kokulala okunxulumene nokuhamba
• isifo somlenze esingazinzanga
• ukungalali ngokwaneleyo
• ukudinwa
• amayeza, kubandakanya izikhuthazi kunye nezinye iziyobisi
• umkhuhlane okanye ukugula
• ukusetyenziswa kotywala

Bafunyaniswa njani?

Izinto ezoyikisayo ebusuku kubantu abadala ngamanye amaxesha kunzima ukuzifumanisa kuba azenzeki rhoqo. Kwaye, abantu bahlala bengakhumbuli ukuba nazo.

Kodwa ukuba ucinga ukuba unazo, okanye omnye umntu ukubonile unazo, yenza idinga kunye nomboneleli wakho wezempilo.

Basenokukucela ukuba ugcine idayari yokulala ixesha elifutshane ukukunceda ukulawula ukungalali okanye eminye imiba. Ukuba ulele neqabane, banokukunceda ukubonelela ngeenkcukacha zeziqendu.

Ukunciphisa izizathu ezinokubangela, umboneleli wakho uya kubuza:

• malunga nembali yakho yezempilo
• ingaba usebenzisa izinto
• ukuba unembali yosapho yokulala, izinto ezoyikisayo ebusuku, okanye eminye imiba yokulala
• ukuba ujongene naziphi na iimeko zoxinzelelo emsebenzini okanye ekhaya
• malunga naziphi na iimpawu zempilo yengqondo okhe wahlangabezana nazo
• nokuba ukhe walufumana unyango ngemicimbi yempilo yengqondo
• ukuba uneempawu zemicimbi yokulala enxulumene nokuphefumla
• ukuba uthatha nawaphi na amayeza okanye usebenzisa amayeza endalo, ngakumbi ukulala

Ukuba bayazilawula zonke izinto ezinokubangela unyango, kubandakanya nezinye iingxaki zokulala, banokukuthumela kwingcali yokulala ukuba iimpawu zakho zinempembelelo enkulu kumgangatho wakho wokulala.

Ngaba ikhona indlela yokubanqanda?

Uloyiko lwasebusuku alusoloko lufuna unyango. Kodwa kunokuba kufanelekile ukujonga ukuba:

• ezothusayo ebusuku zinefuthe elibi kuwe, kwiqabane lakho, okanye kubudlelwane bakho
• uhlala uvuka ungaziva uphumle
• Iziqendu zinefuthe elibi kwimisebenzi yakho yesiqhelo okanye kubomi bemihla ngemihla
• izenzo zakho ngexesha lesiqendu (ukutsiba okanye ukhukoze ebhedini yakho, umzekelo) kunokukwenzakalisa wena okanye iqabane lakho

Ukunyanga ngokufanelekileyo uloyiko lasebusuku, kubalulekile ukuba ufunde okungakumbi ngento ebabangelayo. Ukujongana nezizathu kungakhokelela kwizigcawu ezimbalwa kwaye kunokubanceda bayeke ngokupheleleyo.

Yakha imikhwa elungileyo yokulala

Isiqalo esihle sokuqala kukuzifumana kwishedyuli yokulala rhoqo. Unokufumanisa ukuba ukulala ngokwaneleyo okwaneleyo rhoqo kunokwanela ukulwa nezoyikiso zasebusuku.

Ngaphambi kokulala, zama ukuphepha ukusebenzisa izixhobo ze-elektroniki, ukusebenza, okanye nayiphi na into evuselelayo. Endaweni yoko, zama ukucamngca, ukuphumla ebhafini, okanye ukufunda incwadi. Ukuphepha i-caffeine emva kwemini kunye nokunciphisa ukusetyenziswa kotywala kunokunceda ukunciphisa iziqendu.

Makubekho umntu okuvusayo

Ukuba izoyikiso zakho zobusuku zihlala zenzeka ngexesha elinye, zama ukuvuka malunga nemizuzu eli-15 ngaphambi kokuba zenzeke. Hlala uphaphile imizuzu eliqela ngaphambi kokuba ulale kwakhona.

Unokwenza oku ngealam okanye ngokucela iqabane lakho okanye ilungu losapho ukuba likuvuse.

Jonga ugqirha

Ngamanye amaxesha, ukoyikeka ebusuku kunokuba luphawu loxinzelelo, uxinzelelo, uxinzelelo, uxinzelelo, okanye ezinye iingxaki zempilo yengqondo. Ukuba akukho nto ibonakala isebenza, cinga ukufuna inkxaso kunyangi. Unokubhukisha idinga kunye nengcali yezempilo yengqondo kwindawo yakho usebenzisa isixhobo seHealthline FindCare.

Banokukunceda uchonge nayiphi na imiba engunobangela kwaye bancede ukuba uphuhlise izixhobo ezitsha zokuhlangabezana neengxaki. Ukuphuhlisa izixhobo zokulwa.I-Biofeedback, hypnosis, kunye nonyango lokuziphatha okunyanga konke kunokunceda.

Umlingane wam unobungozi ebusuku - ngaba ikhona into endinokuyenza?

Ukuba uhlala kunye okanye ulala nebhedi kunye neqabane elinoyikekayo ebusuku, kukho izinto ezimbalwa onokuzenza ukubanika intuthuzelo kwaye uzigcine zikhuselekile.

Kunqande ukuzama ukubavusa ngexesha lesiqendu. Awunakho ukubavusa, kodwa nokuba unako, banokudideka okanye bakhathazeke. Oku kunokubangela ukuba badlale ngokwasemzimbeni, banokwenzakalisa nobabini.

Oku unako Ngaba ubekhona ukuze unikeze intuthuzelo ngaphandle kokubandakanyeka emzimbeni. Thetha nabo ngelizwi elizolileyo nelizolileyo. Ukuba bayaphuma ebhedini kodwa ababi ndlongondlongo, ungazama ngobumnene ukubakhokelela ebhedini. Kodwa buya umva ngokukhawuleza xa uziva ungathandabuzi okanye ubundlongondlongo.

Ukuba iqabane lakho liziva lihlazo ngosuku olulandelayo xa besiva malunga nokuziphatha kwabo, zama ukunika isiqinisekiso kunye nokuqonda. Chaza ukuba uyazi ukuba akukho ngaphandle kolawulo lwabo.

Cinga ukubonisa inkxaso ngokubanceda bagcine umkhondo weziqendu kwidayari yokulala okanye uhambe nabo ukuya kuqeshwa.

Umgca wezantsi

Izinto ezothusayo ebusuku zimfutshane, iziqendu ezoyikisayo zinokubangela ukuba ukhale okanye uvuke xa ulele. Ngelixa ziqhelekile ebantwaneni, zinokuchaphazela nabantu abadala, nazo. Akukho mntu uqinisekileyo ngesizathu sabo ngqo, kodwa izinto ezininzi zinokudlala indima.

Ukuba ufumana amaxesha othusayo ebusuku okanye ukufumanisa kunzima ukujamelana nawo, qala ngokwenza idinga nomnikezeli wakho wezempilo. Banokukunceda unciphise unobangela okanye bakuncede ufumane ingcali yokulala okanye ingcali.