Ityala lokulala ngeekawusi

Umxholo

• Ayikwazi ukulala, iinyawo ezibandayo
• Kutheni kufuneka ulale ngeekawusi
• Zeziphi iikawusi oza kuzinxiba
• Ukuphucula ukujikeleza
  
• Kuthiwani ngeesokisi zokucinezela?
• Uyenza njani iikawusi zakho zerayisi
• Izinto zokuphepha
  
• Ezinye iindlela zokugcina iinyawo zakho zifudumele
• Ngaba abantwana neentsana bangalala ngeesokisi?
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ayikwazi ukulala, iinyawo ezibandayo

Iinyawo ezibandayo zisenokuba sesona sizathu sokungaphumli kobusuku bakho. Xa iinyawo zakho zibanda, ziyaxinana kwimithambo yegazi kwaye zibangele ukujikeleza kwegazi okuncinci. Ngokwe-National Sleep Foundation, ukufudumeza iinyawo zakho ngaphambi kokuba ulale kunceda ingqondo yakho uphawu olucacileyo lokulala ukuba lixesha lokulala.

Kwaye yeyona ndlela ilula yokufudumeza iinyawo zakho? Iikawusi. Ukunxiba iikawusi ebhedini yeyona ndlela ikhuselekileyo yokugcina iinyawo zakho zishushu ubusuku bonke. Ezinye iindlela ezinje ngeekawusi zerayisi, ibhotile yamanzi ashushu, okanye ingubo yokufudumeza kunokubangela ukuba ubushushu okanye utshise.

Ukulala asikuphela kwesibonelelo sokunxiba iikawusi ebusuku. Funda ukuze ufunde ukuba lo mkhwa mitsha ungabutshintsha njani ubomi bakho.

Kutheni kufuneka ulale ngeekawusi

Ngaphandle kokunceda umzimba wakho uhlale ushushu, ukunxiba iikawusi ebusuku kukwanezibonelelo ezongezelelweyo:

• Thintela ukukhanya okushushu: Abanye abantu basetyhini bakufumanisa ukunxiba iikawusi kuluncedo ekupholiseni ubushushu bomzimba.
• Ukuphucula izithende eziqhekekileyo: Ukunxiba iikawusi zomqhaphu emva kokuba uthambisa kunokunceda ukugcina izithende zakho zingomi.
• Yandisa ii-orgasms ezinokubakho: Ngokwe-BBC, abaphandi bafumanisa ngempazamo ukuba ukunxiba iikawusi kwandise amandla abathathi-nxaxheba bokufezekisa i-orgasm ngama-30 epesenti.
• Nciphisa ithuba lokuhlaselwa kukaRaynaud: Isifo sikaRaynaud kuxa iindawo ezichaphazelekileyo zolusu, zihlala ziyinzwane neminwe, ziphulukana nokujikeleza kwaye ziqale ukubetha okanye ukudumba. Ukunxiba iikawusi ebusuku kunokunceda ukuthintela uhlaselo ngokugcina iinyawo zakho zishushu kwaye igazi lijikeleza.

Zeziphi iikawusi oza kuzinxiba

Iikawusi ezenziwe ngemicu ethambileyo yendalo enje ngoboya be-merino okanye icashmere zezona zilungileyo. Bahlala bexabisa ngaphezulu komqhaphu okanye iikawusi ezingezizo ezokwenziwa, kodwa baxabisa imali eyongezelelweyo. Qiniseka ukuba iikawusi ozikhethileyo azilungelanga, ezinokuthi zithintele ukujikeleza kwaye zithintele ukufudumala okufanelekileyo kweenyawo zakho.

Thenga uboya beemerino okanye iisokisi zecashmere.

Ukuphucula ukujikeleza

1. Nika iinyawo zakho umyalezo wangaphambi kokulala.
2. Yongeza i-booster ejikelezayo yendalo efana ne-capsaicin cream kwioyile yakho yokuthambisa okanye kwi-moisturizer oyithandayo. Oku kunceda ukukhulisa ukuhamba kwegazi nangakumbi.
3. Ukufudumeza iikawusi zakho ngokuhlala kuzo okanye ukusebenzisa isomisi seenwele ngaphambi kokuzinxiba.

Icala elisezantsi lokunxiba iikawusi ngelixa uleleyo liyatshisa. Ukuba uyatshisa okanye uziva ushushu kakhulu, khaba iikawusi zakho okanye ushiye iinyawo zakho ngaphandle kwengubo yakho.

Kuthiwani ngeesokisi zokucinezela?

Kuphephe ukunxiba iikawusi zoxinzelelo ebusuku ngaphandle kokuba umiselwe ngugqirha wakho. Nangona baziwa ngokuphucula ukujikeleza ngokunyusa ukuhamba kwegazi, azenzelwanga ukuba zinxitywe ebhedini. Iisokisi zokucinezela zihambisa ukuhamba kwegazi kude neenyawo zakho kwaye zinokuthintela ukuhamba kwegazi xa ulele phantsi.

Uyenza njani iikawusi zakho zerayisi

Ukuba ibhafu eshushu okanye ibhafu yeenyawo ayifumaneki, okanye ukuba uthanda ukuba nobushushu obuhlala ixesha elide ebhedini yakho, ungazama ukusebenzisa iikawusi zerayisi. Uya kudinga:

• iikawusi ezomeleleyo
• irayisi
• iibhanti zerabha

Amanyathelo:

1. Thela iikomityi ezintathu zerayisi kwikawusi nganye.
2. Vala iikawusi ngebhanti yerabha eyomeleleyo.
3. Ukufudumeza iikawusi zerayisi kwi-oven microwaves imizuzu emi-1 ukuya kwezi-2.
4. Zibeke phantsi kweengubo ecaleni kweenyawo zakho ezibandayo.

Izinto zokuphepha

• Musa ukufudumeza iikawusi zerayisi ehovini kuba oko kunokuba yingozi emlilweni.
• Sukuyisebenzisa ukuba unciphise ubuntununtunu bolusu njengoko unokutsha.
• Sukuyisebenzisa ebantwaneni okanye kubantu abadala ngaphandle kokuba ungabek 'esweni ukuthintela naziphi na iingozi zokutsha.

Ezinye iindlela zokugcina iinyawo zakho zifudumele

Ukuhlanjwa kweenyawo ezishushu kwafunyanwa ukunceda ukuphelisa ukulala nokungakhathali kubantu abenza i-chemotherapy. Ukuthatha ngaphambi kokulala kukonyusa ubushushu bomzimba kwaye kunokukunceda ulale lula. Iibhafu zokufudumala nazo zisisisombululo sendalo, zifumaneka ngokulula, kwaye azibandakanyi naliphi na iyeza.

Ukuba iinyawo zakho zihlala zibanda, ukujikeleza kwakho kunokuba sisiphoso. Jonga ugqirha wakho ukuba uneengxaki zokujikeleza kwegazi okanye naziphi na izifo ezinganyangekiyo ezinjengesifo seswekile.

Ngaba abantwana neentsana bangalala ngeesokisi?

Kwiintsana nabantwana, kungcono ukunqanda iingubo zombane okanye iikawusi zobushushu. Eyona ndlela ikhuselekileyo yokukhuthaza ubuthongo yindawo yokuhlamba efudumeleyo entle njengenxalenye yendlela yabo yokulala, ilandelwa kukunxiba iinyawo zabo kwiikawusi zangaphambi kokufudumala.

Ukuba ukhetha ukusebenzisa ibhotile yamanzi ashushu, qiniseka ukuba iqondo lobushushu likhuselekile kwaye ubeke ingubo ethambileyo yomqhaphu ecaleni kwayo ukuze kungabikho nxu lumano ngqo phakathi kwebhotile nolusu.

Ngalo lonke ixesha jonga umntwana wakho okanye iimpawu zomntu:

• ubushushu
• ukubila
• izidlele ezibomvu ezibomvu
• ukulila nokubhadula

Ukuba uqaphela le miqondiso, susa iingubo ezongezelelweyo okanye iingubo kwangoko.

Umgca wezantsi

Ukuzifudumeza iinyawo zakho ngaphambi kokuba ulale kungalinciphisa ixesha elifunekayo lokuphumla nokuzola. Oku kunokunyusa umgangatho wokulala kwakho. Qinisekisa ukuba iikawusi ozinxibileyo zithambile, zikhululekile, kwaye azinabukhulu kakhulu. Dibana nogqirha ukuba uneengxaki zokujikeleza kwegazi ezibangela iintlungu neenyawo ezibandayo, okanye ukuba uhlala unenyawo ezibandayo nokuba kushushu.