Buyintoni Ukunxila Kokulala?

Umxholo

• Yintoni?
• Iimpawu zokulala ubunxila
• Oonobangela bokulala ubunxila
• Imiba yomngcipheko wokunxila kokulala
• Uxilongo
• Unyango
• Nini ukubona ugqirha
• Umgca wezantsi

Yintoni?

Khawufane ucinge xa ​​uvuswa ebuthongweni obunzulu apho, endaweni yokuziva ukulungele ukuthatha usuku, uzive udidekile, uxhalabile, okanye uziva ungxamile nge-adrenaline. Ukuba ukhe waziva iimvakalelo ezinjalo, kusenokwenzeka ukuba ubunesiqendu sokunxila ubuthongo.

Ukulala ubunxila kukungalali kakuhle okuchaza iimvakalelo zento ekhawulezileyo okanye ukuvusa ingqondo xa uvuka. Ikwabizwa ngokuba yimvuselelo yokudideka. Iklinikhi yaseCleveland iqikelela ukuba yenzeka kubantu abadala abayi-7 kwaba-7, kodwa elona nani labantu lingangaphezulu.

Funda ukuze ufunde ngakumbi malunga nokunxila kokulala kunye nendlela yokujongana nayo.

Iimpawu zokulala ubunxila

Iimpawu zokulala ubunxila zingabandakanya oku kulandelayo:

• Ukudideka xa uvuswa, okwaziwa ngokuba kukudideka
• Ukucinga okothusayo
• iimpendulo ezingqalileyo
• Ukuba ndlongondlongo ngaphandle kokukhumbula ukuba kwenzeke
• intetho ecothayo
• inkumbulo engeyiyo okanye iimvakalelo zokukhathazeka
• Inkungu yengqondo emini
• ubunzima bokugxila

Nangona kuqhelekile ukufuna ukucofa iqhosha elithi "snooze" emva kokuba i-alamu yakho icimile, ukulala ubunxila kubangela ukuba abantu abaninzi baphinde balale bengakhange bavuke ngokupheleleyo kuqala.

Iziqendu zokuvusa ukudideka zihlala zihlala kangangemizuzu emi-5 ukuya kweli-15. Ngokwe-American Academy of Sleep Medicine, ezinye iziqendu zinokuhlala ixesha elide kangangemizuzu engama-40.

Emva kokulala, ingqondo yakho ayivuki ngequbuliso- kufuneka iqale ngenkqubo yendalo ebizwa ngokuba yi-sleep inertia. Ufumana grogginess kwaye mhlawumbi nobunzima bokuqala ukuphuma ebhedini ngoko nangoko.

Ukulala utywala kudlula kwinqanaba lokulala, ngenxa yoko ingqondo nomzimba wakho awufumani thuba lokudlulela kwinqanaba lokuvuswa.

Oonobangela bokulala ubunxila

Izizathu ezinokubangela ukulala ubuthongo zinokunxulunyaniswa nezinye izinto ezichaphazela ukulala kwakho. Oku kunokubandakanya ukuphazamiseka kokulala, njengokuphefumla ubuthongo, kunye nokusilela kokulala ngokubanzi.

Isifo semilenze esingenasiphako sinokuba sesinye isizathu sokulala unxilile kuba sinokuchaphazela umgangatho wokulala ebusuku.

Ezinye izinto ezinokubangela ukulala ubunxila zibandakanya:

• Ishedyuli yomsebenzi, ngakumbi utshintsho olwahlukileyo
• utshintsho kwiimvakalelo kunye nokuphazamiseka kwengqondo okuguquguqukayo
• ukusela utywala
• ukuphazamiseka koxinzelelo
• uxinzelelo kunye nexhala, ezinokuthi zonyuswe ebusuku xa uzama ukulala

Ngokutsho kweKlinikhi yaseCleveland, ukulala utywala kunokubangelwa kukulala kancinci okanye ukulala kakhulu. Ngapha koko, olunye uqikelelo lubonisa ukuba i-15 yeepesenti yokulala unxilile inxulunyaniswa nokulala iiyure ezisithoba ubusuku bonke, ngelixa iipesenti ezingama-20 zamatyala axeliweyo enxulunyaniswa nokufumana iiyure ezingaphantsi kwesithandathu.

Abantu abafumana ukulala benxilile nabo kunokwenzeka ukuba babe nexesha elide lokulala nzulu. Imvuselelo yokudideka ikwenzeka rhoqo kwindawo yokuqala yobusuku ngexesha lokulala kwakho okunzulu.

Imiba yomngcipheko wokunxila kokulala

Ukulala ubunxila yinto eqhelekileyo engenaso isizathu esithile. Endaweni yoko, abaphandi bafumanise izinto ezinokubangela igalelo, ezinje:

• Isiphazamiso esele sikhona sempilo yengqondo. Olunye uphononongo lufumene ukuba iipesenti ezingama-37.4 zabantu abane-arousal evusayo banesifo esingaphantsi kwengqondo. Ngelixa i-bipolar kunye nexhala lokuphazamiseka yayixhaphake kakhulu, uxinzelelo, uxinzelelo kunye noxinzelelo lwasemva koxinzelelo (PTSD) nazo zaphawulwa.
• Ukuthatha i-anti-depressants. Isifundo esifanayo safumanisa ukuba iipesenti ezingama-31 zabantu abaye baxela ukulala benxilile bathatha namayeza e-psychotropic. Oku ikakhulu kubandakanya ukubulala uxinzelelo.
• Ukulala kancinci kakhulu rhoqo. Ukuphuthelwa yenye yezinto ezinxulumene nomngcipheko ezinokukhokelela kolu hlobo lokulala.
• Ukulala kakhulu rhoqo. Oku kunokuhambelana nemeko esempilweni yempilo.
• Hypersomnia. Oku kubhekisa kukulala ixesha lasemini ngokugqithileyo kunye nobunzima obuqhubekayo bokuvuka kusasa. I-Hypersomnia inokwenzeka kunye okanye ngaphandle kokulala ubunxila.
• Ukuba nembali yosapho yeparasomnias. Oku kubandakanya:
  • lala ukunxila
  • lala uhamba
  • isifo somlenze esingazinzanga
  • ubuthongo bokulala

Uxilongo

Ukuchonga ukulala utywala kuhlala kuyinkqubo yamanyathelo amaninzi. Abahlobo bakho okanye iqabane lakho banokukuxelela ukuba wenze into engaqhelekanga xa uvuka kodwa awungekhe ukhumbule.Isiqendu esithile asibhekiseli. Nangona kunjalo, ukuba ukulala utywala kwenzeka ubuncinci kanye ngeveki, lixesha lokuba ubone ugqirha.

Ugqirha wakho uya kujonga iirekhodi zakho, ekhangela nayiphi na imeko yomngcipheko, enje ngemeko zonyango esele zikhona okanye naziphi na iingqondo zengqondo ozithathayo ngoku. Isifundo sokulala sinokuyalelwa ngokunjalo. Oku kunokubonisa imikhondo, kubandakanya nenqanaba eliphezulu lentliziyo eliqhelekileyo ngexesha lokulala.

Unyango

Akukho lunyango olunye lusetyenziselwa ukulala utywala. Uninzi lwamanyathelo onyango abandakanya iindlela zokuphila.

Ugqirha wakho unokucebisa enye okanye ngaphezulu koku kulandelayo:

• ukunqanda utywala, ngakumbi ngaphambi kokulala
• ukulala ubusuku bonke - phakathi kweeyure ezisixhenxe ukuya kwezisithoba - qho ebusuku
• ukunqanda ukulala emini
• ukuthatha i-anti-depressants njengoko kumiselwe
• ukuqala amayeza okulala, amiselwe kuphela ngoogqirha kwiimeko ezinzima

Nini ukubona ugqirha

Ngelixa ukunxila kokulala kungadingi nyango, ungafuna ukubona ugqirha wakho ukuba ngaba kubangela iziphumo ebezingalindelekanga eziyingozi. Oku kunokubandakanya:

• ukwenzakala kuwe nakwabanye xa uvuka
• uphose umsebenzi
• ukulala emsebenzini
• Ukulala rhoqo emini
• ukuqhubeka nokungalali
• ukuvuka ediniwe
• iingxaki kubudlelwane bakho

Ugqirha wakho uya kuvavanya iimpawu zakho kunye nembali yakho yezempilo ngokubanzi ukufumanisa ukuba ngaba naluphi na uvavanyo luyafuneka. Oku kunokubandakanya isifundo sokulala.

Umgca wezantsi

Ukulala ubunxila sisiganeko esiqhelekileyo. Ukuba uziva udidekile, ungqwabalala, okanye wothukile xa uvuka, ungade ube nesiqendu.

Ukubona ugqirha wakho yinkqubo yokuqala yesenzo. Isifundo sokulala sinokuchonga nokuba kuqhubeka ntoni kwaye uncede ugqirha wakho avelise isicwangciso sonyango sokuphumla kobusuku obulungileyo- kunye nokuvuka.