Zeziphi iintlobo ezahlukeneyo zokungalali?

Umxholo

• Ushwankathelo
• Iindidi ezahlukeneyo zokungalali
• Ukungalali kakuhle
• Ukuphuthelwa okungapheliyo
• Ukuqalisa ukulala
• Ukungalali kakuhle
• Ukulala ngenxa yokuziphatha ngenxa yobuntwana
• Umngcipheko kunye neziphumo ebezingalindelekanga
• Ukunyanga ukulala
• Ukuchonga ukulala
• Uza kubona nini ugqirha?
• Yise kude

Ushwankathelo

Ukuphuthelwa sisifo esiqhelekileyo esenza ukuba kube nzima kuwe ukulala okanye ukulala. Kukhokelela ekulaleni emini kwaye ungaziva uphumle okanye uhlaziyekile xa uvuka.

NgokweCleveland Clinic, malunga neepesenti ezingama-50 zabantu abadala bafumana ukulala. Umntu omnye kwabali-10 uxela ukuba une-insomnia engapheliyo.

Ukuphuthelwa kunokuchaphazela nabani na, kodwa kuqheleke kakhulu kubafazi nakubantu abadala. Inokuhlala iintsuku ezimbalwa, iiveki, okanye iqhubeke ixesha elide. Uxinzelelo, ukuyeka ukuya exesheni, kunye neemeko ezithile zonyango kunye nezempilo yengqondo zizinto ezibangela ukulala.

Iindidi ezahlukeneyo zokungalali

Kukho iintlobo ezimbalwa ezahlukeneyo zokungalali. Uhlobo ngalunye luphawulwa lixesha elide kangakanani, ukuba luchaphazela njani ukulala kwakho, kunye nesizathu esingunobangela.

Ukungalali kakuhle

Ukuphuthelwa kakhulu kukungalali okwexeshana okunokuhlala ukusuka kwiintsuku ezimbalwa ukuya kwiiveki ezimbalwa. Luhlobo oluqhelekileyo lokungalali.

Ukuqaqanjelwa sisisu kukwabizwa ngokuba kukuhlengahlengisa ngenxa yokuba kwenzeka xa uhlangabezana nesiganeko soxinzelelo, njengokufa komntu omthandayo okanye ukuqala umsebenzi omtsha.

Kunye noxinzelelo, ukungalali ngokwaneleyo kunokubangelwa:

• Imeko yendalo ephazamisa ukulala kwakho, njengengxolo okanye ukukhanya
• ukulala ebhedini ongaqhelananga nayo okanye kwindawo ekufutshane, enje ngehotele okanye ikhaya elitsha
• ukungonwabi emzimbeni, njengentlungu okanye ukungakwazi ukuthatha indawo ebutofotofo
• amayeza athile
• isigulo
• ijet lag

Ukuphuthelwa okungapheliyo

Ukuphuthelwa kuthathwa njengokuhlala ixesha elide ukuba unengxaki yokulala ubuncinci iintsuku ezintathu ngeveki ubuncinci kwinyanga enye.

Ukuphuthelwa okungapheliyo kunokuba yinto yokuqala okanye yesibini. Ukuphuthelwa okungapheliyo, okubizwa ngokuba yi-idiopathic insomnia, ayinaso isizathu esicacileyo okanye imeko yonyango.

Ukulala kwesekondari, okwabizwa ngokuba yi-comorbid insomnia, kuqhelekile. Kukungalali okungapheliyo okwenzeka yenye imeko.

Izizathu eziqhelekileyo zokungalali okungapheliyo zibandakanya:

• iimeko ezinganyangekiyo zonyango, ezinjengesifo seswekile, isifo sikaParkinson, ihyperthyroidism, kunye nokuphazamiseka kokulala kwangaphakathi
• iimeko zempilo yengqondo, ezinje ngoxinzelelo, unxunguphalo, kunye nokuphazamiseka kwengqondo
• amayeza, kubandakanya amayeza e-chemotherapy, i-antidepressants, kunye ne-beta blockers
• icaffeine kunye nezinye izinto ezikhuthazayo, ezinje ngotywala, inikotini, nezinye iziyobisi
• izinto zokuphila, kubandakanya ukuhamba rhoqo kunye ne-jet lag, ukutshintsha umsebenzi wokutshintsha, kunye nokulala

Ukuqalisa ukulala

Ukuqala kokulala kuyingxaki yokuqalisa ukulala. Olu hlobo lokungalali lunokuba lixesha elifutshane okanye elinganyangekiyo.

Naziphi na izizathu zokungalali ngokwaneleyo okanye ezingapheliyo zinokwenza ukuba kube nzima ukulala. Imiba yezengqondo okanye yengqondo zezona zinto ziqhelekileyo. Oku kubandakanya uxinzelelo, unxunguphalo, okanye uxinzelelo.

Ngokophando olwenziwe ngo-2009, abantu abanesifo esinganyangekiyo sokungalali rhoqo banezinye iingxaki zokulala, ezinje ngesifo somlenze ongazinzanga okanye ukungahambi kakuhle kwamalungu omzimba ngamaxesha athile.

I-caffeine kunye nezinye izinto ezinokukuthintela ukuba ungalali.

Ukungalali kakuhle

Ukulala ulala kunzima ukuhlala ulele okanye ukuvuka ekuseni kakhulu kwaye unengxaki yokuphinda ulale. Olu hlobo lokungalali lubangela ukuba ukhathazeke ngokungakwazi ukulala kwakhona kwaye ungalali ngokwaneleyo. Oku kuphazamisa ukulala ngakumbi, kudala umjikelo okhohlakeleyo.

Ukungalali kakuhle kunokubangelwa ziimeko zempilo yengqondo, ezinje ngoxinzelelo. Ezinye iimeko zonyango ezinokubangela ukuba uvuke zibandakanya:

• isifo se-reflux sesisu
• ubuthongo bokulala
• isifuba kunye nezinye iimeko zokuphefumla
• isifo somlenze esingazinzanga
• ukuphazamiseka kwamalungu omzimba ngamaxesha athile

Ukulala ngenxa yokuziphatha ngenxa yobuntwana

Ukuphuthelwa ngenxa yokuziphatha komntwana (BIC) kuchaphazela phantse abantwana. Yahlulahlulwe yangamacandelwana amathathu:

• Ukuqala kokulala kwe-BIC. Olu hlobo lubangelwa yimibutho emibi kunye nokulala, njengokufunda ukulala ngokugungqiswa okanye ukuncanciswa. Banokubandakanya ukuba nomzali akhoyo okanye ubukele iTV ngelixa uleleyo.
• Ukuseta umda we-BIC. Olu hlobo lwe-BIC lubandakanya ukwala komntwana ukuya kulala kunye nokuzama okuphindaphindiweyo ukuyeka ukulala. Imizekelo yale ndlela yokuziphatha icela isiselo, ukuya kwigumbi lokuhlambela, okanye ukuba umzali abafundele elinye ibali.
• Uhlobo lwe-BIC oludibeneyo. Le fomu iyindibaniselwano yamanye amacandelo amabini eBIC. Oku kwenzeka xa umntwana enonxibelelwano olubi nokulala kwaye echasa ukuya kulala ngenxa yokunqongophala kokumiselwa ngumzali okanye umgcini.

I-BIC ihlala isonjululwa ngotshintsho oluthile lokuziphatha, njengokudala indlela efanelekileyo yokulala okanye ukufunda iindlela zokuzonwabisa okanye zokuphumla.

Umngcipheko kunye neziphumo ebezingalindelekanga

Ukuphuthelwa kunokubangela umngcipheko kunye neziphumo ebezingalindelekanga ezichaphazela impilo yakho ngokwasemzimbeni nangokwasemzimbeni kunye nefuthe lakho ekusebenzeni.

Iingozi kunye neziphumo ebezingalindelekanga zibandakanya:

• yehle intsebenzo emsebenzini okanye esikolweni
• umngcipheko owandileyo weengozi
• umngcipheko okhulayo woxinzelelo kunye nezinye iimeko zempilo yengqondo
• umngcipheko okhulayo weemeko zonyango ezinganyangekiyo, ezinjengesifo sentliziyo, ukubetha, kunye nokutyeba kakhulu

Ukunyanga ukulala

Unyango lokungalali luhluka kwaye luxhomekeke kwisizathu.

Unokwazi ukunyanga ukulala okungapheliyo ekhaya ngoncedo lokulala ngaphezulu okanye ngokulawula uxinzelelo.

Unyango lokungalali okungapheliyo lufuna ukujongana nayo nayiphi na imeko ebangela ukulala. Ugqirha unokucebisa unyango lokuziphatha kwengqondo yokulala (i-CBT-I), engqine ukuba iyasebenza ngakumbi kunamayeza.

Ukuchonga ukulala

Ukuchonga ukulala kungabandakanya uvavanyo lomzimba kunye nokuphononongwa kwembali yakho yezonyango ukujonga iimpawu zesimo esifanelekileyo.

Unokucelwa ukuba ulandele iipateni zakho zokulala kunye neempawu kwidayari yokulala. Ugqirha unokukuthumela kwisifundo sokulala ukukhangela ezinye iingxaki zokulala.

Uza kubona nini ugqirha?

Yiya kugqirha ukuba ukuphuthelwa kwenza kube nzima kuwe ukuba usebenze emini okanye ukuba kuhlala ngaphezulu kweeveki ezimbalwa. Ugqirha unokunceda ukufumanisa unobangela wokulala kwakho kunye neyona ndlela isebenzayo yokunyanga.

Yise kude

Uhlobo ngalunye lokungalali lunokuphazamisa amandla akho okusebenza emini. Ukuphuthelwa kakhulu kunokunyangwa ekhaya. Ukushiya kunganyangwa, ukulala okungapheliyo kunokunyusa umngcipheko wokudakumba kunye nezinye iimeko ezinzulu.