Ukulala imiyalezo ngokungekhoyo ikhona, kwaye nantsi indlela yokuyikhusela

Umxholo

• Ushwankathelo
• Ukulala imiyalezo ebangela
• Imizekelo yokulala imiyalezo
• Ukulala ukuthintela imiyalezo
• Yise kude

Ushwankathelo

Ukulala imiyalezo usebenzisa ifowuni yakho ukuthumela okanye ukuphendula umyalezo xa ulele. Nangona isenokuvakala ingenakwenzeka, inokwenzeka.

Kwiimeko ezininzi, ukuthumela imiyalezo ngokulala kuyacelwa. Ngamanye amagama, kunokwenzeka ukuba kwenzeke xa ufumana umyalezo ongenayo. Isaziso sinokukwazisa ukuba unomyalezo omtsha, kwaye ingqondo yakho iphendula ngendlela efanayo naleyo ibiya kuthi ngayo xa uvukile.

Nangona kunokwenzeka ukuba ubhale umyalezo ngelixa ulele, imixholo yayo isenokungavakali.

Ukulala imiyalezo ebhaliweyo kunokuchaphazela abantu abalele kufutshane neefowuni zabo ngezaziso ezivakalayo.

Qhubeka ufunda ukuze ufunde ngakumbi malunga nonobangela wokulala ubhala imiyalezo.

Ukulala imiyalezo ebangela

Siyakwazi iindlela ezahlukeneyo zokuziphatha ngexesha lokulala. Ukulala kunye nokulala uthetha zezona zixhaphakileyo, kodwa zikhona ezinye iingxelo zokutya, ukuqhuba, nokuba neentlobano zesini xa ulele. Ukulala imiyalezo ebhaliweyo akunakuhluka kakhulu kwezinye iindlela zokuziphatha ezenzeka ngexesha lokulala.

Ezi ndlela zokulala zingafunekiyo, iimvakalelo, okanye imisebenzi ziimpawu zoluhlu olubanzi lokuphazamiseka kokulala okubizwa ngokuba yiparasomnias. Isiseko sokulala kuzwelonke siqikelela ukuba malunga neepesenti ezili-10 zabantu baseMelika bafumana ama-parasomnias.

Iiparasomnias ezahlukeneyo zinxulunyaniswa nezigaba ezahlukeneyo zomjikelo wokulala. Umzekelo, ukwenza amaphupha kunxulunyaniswa nokuhamba kwamehlo okukhawulezileyo (REM) ukulala kwaye kuyinxalenye yesifo esithile esaziwa ngokuba yi-REM sokuziphatha okungalunganga.

Ngokwahlukileyo, ukuhamba ngokulala kwenzeka ngexesha lokuvuka ngokukhawuleza kubuthongo bokuhamba kancinci, uhlobo lokulala olungelulo i-REM. Umntu oleleyo usebenza kwindawo eguqulweyo okanye esezantsi yokuqonda.

Xa ulala ubuthongo, iinxalenye zengqondo yakho ezilawula ukuhamba kunye nokulungelelanisa zivuliwe, ngelixa iinxalenye zengqondo yakho ezilawula imisebenzi ephezulu, enjengokuqiqa kunye nenkumbulo, zicinyiwe.

Imiyalezo yokulala inokwenzeka ngexesha elifanayo lokuqonda. Nangona kunjalo, okwangoku akukho phando luhlolisisayo xa lwenzeka kumjikelo wokulala, okanye ngawaphi amalungu engqondo asebenzayo.

Ukusetyenziswa kwetekhnoloji kunye nokulala, abaphandi bafumanise ukuba iipesenti ezili-10 zabathathi-nxaxheba baxele ukuvuka ngenxa yeselfowuni ubuncinci ubusuku obuncinci ngeveki.

Kuxhomekeke ekubeni kwenzeka nini kumjikelo wokulala, zinokubangela imeko yokuqonda apho kunokwenzeka ukuba uthumele umyalezo obhaliweyo ungawukhumbuli kusasa.

Zininzi izinto ezinokuba negalelo ekuthumeleni imiyalezo ngokulala. Oku kubandakanya:

• uxinzelelo
• ukungabikho kokulala
• ndaphazanyiswa bubuthongo
• utshintsho ishedyuli yokulala
• ifiva

Imiyalezo yokulala inokuba nayo inezinto zofuzo, njengabantu abanembali yosapho yokuphazamiseka ebuthongweni basemngciphekweni wokufumana iiparasomnias.

Iiparasomnias zinokwenzeka nakweyiphi na iminyaka, nangona zichaphazela abantwana. Xa zisenzeka ebudaleni, zinokubangelwa yimeko engaphantsi.

Ezinye zeemeko ezinokuthi zibe negalelo kwiiparasomnias zibandakanya:

• iingxaki zokungaphefumli ngokulala, umzekelo, isithintelo sokuphefumla xa ulala
• ukusetyenziswa kwamayeza, anje nge-anti-psychotic okanye i-anti-depressants
• Ukusetyenziswa kweziyobisi, kubandakanya nokusetyenziswa kotywala
• iimeko zempilo (ezinje ngesifo somlenze ongazinzanga okanye isifo se-reflux se-gastroesophageal (GERD), esiphazamisa ukulala kwakho

Imizekelo yokulala imiyalezo

Kukho iimeko ezahlukeneyo apho imiyalezo yokulala inokwenzeka.

Eyona nto ixhaphakileyo mhlawumbi emva kokufumana isaziso. Ifowuni iyakhala okanye ibhiphu ukukwazisa umyalezo omtsha. Isaziso sisenokungabi sesomyalezo obhaliweyo. Isandi sikukhuthaza ukuba uthathe ifowuni kwaye ubhale impendulo, njengoko unokuyenza emini.

Enye imeko enokubakho xa imiyalezo yokulala inokwenzeka ngexesha lokuphupha usebenzisa ifowuni okanye uthumela umntu umyalezo. Ukusetyenziswa kwefowuni ephupheni kunokubangelwa sisaziso esivela kwifowuni yakho okanye ungafakwa.

Ngamanye amaxesha, ukuthumela umyalezo ngefayile xa ulele kungenzeka ngaphandle kwesaziso. Kuba ukuthumela imiyalezo kuye kwaba kukuziphatha okuzenzekelayo kubantu abaninzi, kunokwenzeka ukuba uyenze ngaphandle kokuyalela kwimeko yokuqonda.

Ukulala ukuthintela imiyalezo

Ukulala ukubhala imiyalezo akuqhelekanga ukuba yingxaki enkulu. Ngaphandle kokuhlekisa okanye mhlawumbi ungathandeki, ayibonisi umngcipheko kwimpilo yakho nakwintlalo-ntle yakho.

Kuya kufuneka uthethe nogqirha ukuba unamava okulala kunye nezinye iiparasomnias ezinobungozi. Ukuba ugcina ukulala okungaguqukiyo kwaye usenamava eparasomnias, banokuba luphawu lwempilo.

Uninzi lwabantu abalele isicatshulwa, kukho isisombululo esilula. Xa ilixesha lokulala, ungazama enye yezi zilandelayo:

• cima ifowuni yakho okanye ubeke ifowuni yakho "kwimowudi yasebusuku"
• cima izandi kunye nezaziso
• shiya ifowuni yakho egumbini lakho lokulala
• thintela ukusebenzisa ifowuni yakho kwiyure ngaphambi kokulala

Nokuba imiyalezo yokulala ayongxaki, ukugcina isixhobo kwigumbi lokulala kunokuba nefuthe kumgangatho kunye nobungakanani bokulala kwakho.

Okufanayo kufumanise ukuba ukusetyenziswa kwetekhnoloji kwiyure ngaphambi kokulala kuqheleke kakhulu eMelika. Ukusetyenziswa kwezixhobo zetekhnoloji yokusebenzisana, ezinje ngeeselfowuni, kuhlala kunxulunyaniswa nengxaki yokulala kwaye kuchazwe ukuphumla "okungavuseleliyo".

Impembelelo yezixhobo ze-elektroniki ekulaleni zibonakala ngakumbi kulutsha nakubantu abadala abancinci, abaqhele ukuchitha ixesha elininzi kwiiselfowuni.

Kufunyenwe ukuba zombini ixesha lasemini kunye nexesha lokulala lokusetyenziswa kwezixhobo ze-elektroniki phakathi kolutsha lwaludityaniswa nemilinganiselo yokulala. Ukusetyenziswa kwesixhobo kunxulunyaniswa nexesha elifutshane lokulala, ixesha elide elichithwe ukulala, kunye nokusilela kokulala.

Yise kude

Kuyenzeka ukuba uthumele umyalezo xa ulele. Ngokufana nezinye iindlela zokuziphatha ezenzeka ngexesha lokulala, imiyalezo yokulala ivela kwimeko yokuqonda.

Ukulala ukubhala imiyalezo akuqhelekanga ukuba yingxaki enkulu. Ungayithintela ngokucima izaziso, ucime ifowuni yakho ngokupheleleyo, okanye ugcine ifowuni yakho ngaphandle kwegumbi lakho lokulala.