Ukulala kakhulu: into enokuba yiyo kunye nento onokuyenza

Umxholo

• 1. Ubungakanani obungonelanga kunye nomgangatho wokulala
• 2. Iimeko zonyango
• 3. Ukusetyenziswa kwamayeza
• 4. Ukusetyenziswa kwezinto ezikhuthaza ukulala
• 5. Ulala umphefumlo
• Yintoni enokubangela ukulala kakhulu
• Unyango lwenziwa njani

Ukuziva ulele kakhulu, ngakumbi emini, kunokubangelwa zizinto ezininzi, eyona nto ixhaphakileyo kukulala ngokungalunganga okanye ukungalali kakuhle ebusuku okanye ukusebenza ngokutshintsha, okunokuthintelwa yimikhwa elungileyo yokulala.

Nangona kunjalo, kukho ezinye iimeko okanye izinto ezinokubangela ukulala kakhulu emini kwaye kufuneka ubonwe ngugqirha.

1. Ubungakanani obungonelanga kunye nomgangatho wokulala

Xa ulele kakubi ebusuku okanye ubuninzi obaneleyo, kuqhelekile ukuba ulale emini. Kukholelwa ukuba, ukongeza kuxinzelelo kunye noxinzelelo, ukungalali ebusuku ziziphumo zokusetyenziswa komabonwakude, ikhompyuter kunye neemfuno ezinkulu zeeyure zomsebenzi, izifundo kunye nokuzibophelela kwezentlalo.

Ukujikeleza le ngxaki, kubalulekile ukwamkela iindlela kunye neemeko ezenza ukuba ubulunga obungcono kunye nexesha lokulala, ukuze kuthi ngengomso umntu azive ekhuthele ngakumbi. Funda indlela yokwenza ucoceko lokulala olufanelekileyo.

2. Iimeko zonyango

Iimeko ze-Neurological ezinje ngoxinzelelo, unxunguphalo, i-narcolepsy okanye izifo ze-neurodeergenerative zinegalelo kutshintsho kumgangatho kunye nobungakanani bokulala emini. Ukongeza, ukubandezeleka kwezinye iimeko zonyango, ezinje ngengozi yentloko, ukubetha, umhlaza, i-hypothyroidism, izifo ezitshisayo okanye isifo se-anemia nako kunokukwenza ulale ngakumbi kwaye udinwe emini.

Kule meko, kubalulekile ukuba ujongane ngqo nobangela wesifo.

3. Ukusetyenziswa kwamayeza

Ukusetyenziswa kwamayeza athile, anje ngee-antihistamines, izihlunu eziphumlayo, ii-anticonvulsants, i-anti-depressants, i-lithium, i-antiparkinsonians okanye iziyobisi zentliziyo, umzekelo, zinokubangela ukozela, okubonakala ngakumbi emini.

Ukuba ubuthongo bugqithisile, kuya kufuneka uthethe nogqirha endaweni yonyango, ukuba kunokwenzeka kwaye kufanelekile.

4. Ukusetyenziswa kwezinto ezikhuthaza ukulala

Ukusetyenziswa ngexesha lokutya kunye nezityalo ezingamayeza ezithanda ukulala, ezinje ngeziqhamo ezinomdla, i-valerian okanye i-lemon balm, umzekelo, inokushiya umntu ekhululekile kwaye elele, kwaye inokubeka emngciphekweni imisebenzi yemihla ngemihla.

Kule meko, umntu kufuneka aphephe ukungenisa ezi zinto emini.

5. Ulala umphefumlo

I-apnea yokulala yenza ukuphefumla kube nzima ebusuku, oku kungakhokelela ekuvukeni okuphindaphindiweyo ebusuku, ukuziva ungalali kwakhona, ukudinwa emini kunye nobunzima bokugxila.

Unyango lunokwenziwa ngokusetyenziswa kwesixhobo esikhethekileyo kunye notshintsho kwindlela yokuphila. Funda ngakumbi malunga nonyango.

Yintoni enokubangela ukulala kakhulu

Kubalulekile nje ukwazi ukuba yintoni enokubangela ukulala kukwazi ukuba ungalala kangakanani. Ukulala ngokungalunganga okanye ukungalali kunokuba nefuthe elibi kwimpilo kwaye, ke, kwiinyanga, ukusilela kokulala ngokuzolileyo kunokubangela:

• Ukungabikho okanye ubunzima ekugxininiseni;
• Isikolo esisezantsi okanye ukusebenza komsebenzi;
• Ukuxhathisa kwe-insulin;
• Uxinzelelo kunye noxinzelelo;
• Ukwanda komngcipheko wokubetha, isifo sentliziyo kunye nokufa ngesiquphe;
• Umngcipheko owandileyo weengozi zendlela;
• Uxinzelelo lwegazi;
• Isifo semithambo;
• Ukutyeba kakhulu.

Ukongeza, abantu abasebenza ngokutshintsha, kule minyaka idlulileyo, basenomngcipheko okhulayo wokuphuhlisa uhlobo oluthile lomhlaza ngokunxulumene nabantu abasebenza kwishedyuli eqhelekileyo.

Unyango lwenziwa njani

Unyango lokulala kakhulu luxhomekeke kwisizathu sayo. Ugqirha uya kuba nakho ukunika ezinye izikhombisi-ndlela ukuze umntu lowo abe nobusuku obuhle bokulala ngokuzolileyo kwaye, ukuze alumke ngakumbi emini. Ukongeza, inokubonisa nokusetyenziswa kwenkqubo ye-caffeine esekwe kumayeza ekhuthaza iziyobisi, umzekelo.

Ezinye iingcebiso ezinokunceda umntu lowo ukuba ahlale ekwimo elungileyo yokulumkisa emini xa ethatha ishawa ebandayo xa evuka, etya ukutya okuvuselelayo okunje ngekofu, iti emnyama kunye ijinja zonke iiyure ezi-3 kunye nokugcina ingqondo isebenza emini.