Ngaba ukuvuka ezinzulwini zobusuku kukwenze udinwe?

Umxholo

• Yintoni ebangela ukuvuka ezinzulwini zobusuku?
• Ukulala ngokuphefumla
• Unyango lwe-apnea yokulala
  
• Izothuso ebusuku
• Nxibelelana nogqirha wakho ukuba:
  
• Ukuphuthelwa
• Iingcebiso zokuzama ekhaya
  
• Ixhala kunye noxinzelelo
• Iingcebiso zokuzama ekhaya
  
• Ukuxhuzula
• Iingcebiso zokuzama ekhaya
  
• Ukuya kwigumbi lokuhlambela
• Iingcebiso zokuzama ekhaya
  
• Imeko yendalo esingqongileyo
• Iingcebiso zokuzama ekhaya
  
• Ushushu kakhulu
• Iingcebiso zokuzama ekhaya
  
• Isiphelo

Ukuvuka ezinzulwini zobusuku kunokucaphukisa kakhulu, ngakumbi xa kusenzeka rhoqo. Ukulala ubusuku obugcweleyo kubalulekile ekuhambeni ngokukhawuleza kwamehlo (REM). Xa ubuthongo buphazamiseka, kuthatha umzimba wakho okwethutyana ukubuyela kubuthongo be-REM, obunokukwenza ube groggy ngosuku olulandelayo.

Yintoni ebangela ukuvuka ezinzulwini zobusuku?

Zininzi izizathu zokuba ungavuka ezinzulwini zobusuku. Abanye banonyango olulula, lwasekhaya. Kwabanye, unokufuna ukubona ugqirha wakho.

Ukulala ngokuphefumla

Ukuba ulala ne-apnea, uyavuka okanye uphefumle nzulu amaxesha amaninzi ebusuku. Uninzi lwabantu abane-apnea yokulala abazi ukuba ukulala kwabo kuphazamisekile.

Nokuba awuqapheli ukuba uyavuka, ungaqaphela ukulala emini. Ezinye iimpawu eziphambili zokuphefumula kokulala zi:

• erhona
• ukukhefuzela xa ulele
• iintloko zakusasa
• ukulahleka koxinzelelo emini

Ukufumana ukuxilongwa, ugqirha wakho uya kubhekisa kuwe kwiziko lokulala. Kwiziko, uya kujongwa ngexesha lokulala ebusuku. Abanye oogqirha bancomela iimvavanyo zokulala ekhaya.

Unyango lwe-apnea yokulala

• Izixhobo zoxinzelelo lomoya. Ezi zixhobo zisetyenziswa xa ulele. Umatshini upompa umoya kancinci kwimiphunga yakho ngokusebenzisa imaski yokulala. Esona sixhobo siqhelekileyo kukuqhubeka koxinzelelo lwomoya (CPAP). Ezinye izixhobo ziyi-auto-CPAP kunye noxinzelelo lwe-bilevel yomoya.
• Izixhobo zomlomo. Ezi zixhobo zihlala zifumaneka kugqirha wamazinyo. Izixhobo zomlomo ziyafana nezokugcina umlomo kwaye zisebenza ngokuhambisa umhlathi wakho phambili kwaye uvule indlela yakho yomoya xa ulele.
• Ugqirha. Utyando lwe-apnea yokulala ludla ngokuba yinto yokugqibela. Iindidi zotyando zibandakanya ukususwa kwezicubu, ukubekwa emhlathini, ukuvuselelwa kwemithambo-luvo kunye nokufakwa.

Izothuso ebusuku

Abo banezoyiko zokulala abavuki, kodwa banokubonakala bevukile kwabanye. Ngexesha loloyiko ebusuku, umntu oleleyo uyabethabethana, akhwaze, akhale, kwaye oyike. Amehlo oleleyo avulekile, kwaye basenokude bavuke ebhedini.

Abo banezoyiko zokulala abakhumbuli ukuba kwenzeke ntoni xa bevuka ngentsasa elandelayo.Izinto ezothusayo zokulala zichaphazela phantse iipesenti ezingama-40 zabantwana kunye nepesenti encinci yabantu abadala.

Ngokuqhelekileyo abantwana baphuma ixesha lokulala bebodwa. Nangona kunjalo, unokufuna ukuxelela ugqirha wakho ukuba wena okanye iimpawu zomntwana wakho zibonakala zisiba mbi.

Nxibelelana nogqirha wakho ukuba:

• Umntwana wakho uneziqendu eziqhelekileyo
• Iziqendu zibeka oleleyo esichengeni
• Umntwana wakho unento eyoyikisayo edla ngokubavusa okanye abanye abalele ekhayeni lakho
• Umntwana wakho ulele ngokwaneleyo emini
• iziqendu azisombululeki emva kobuntwana

Ukuphuthelwa

Ukuphuthelwa kunokwenza ukuba kube nzima ukulala okanye ukulala. Abanye abantu bafumana ukungalali ngamaxesha athile, kodwa kwabanye, yingxaki engapheliyo. Ukuphuthelwa kwenza kube nzima ukudlula kwimini. Unokuzibona udiniwe, unemvakalelo, kwaye ungakwazi ukugxila.

Imeko yokulala inokubangelwa zizinto ezininzi, kubandakanya:

• amayeza
• uxinzelelo
• ikhafeyini
• iimeko zonyango

Iingcebiso zokuzama ekhaya

• Gcina ixesha lokulala.
• Gwema ukulala.
• Fumana unyango lwentlungu.
• Hlala usebenza.
• Musa ukutya ukutya okukhulu ngaphambi kokulala.
• Phuma ebhedini xa ungakwazi ukulala.
• Zama ezinye iindlela zonyango, ezifana neyoga, melatonin, okanye iacupuncture.
• Zama unyango lokuziphatha kwengqondo (CBT).

Ixhala kunye noxinzelelo

Ukuxhalaba kunye nokudakumba kuhlala kuhamba kunye nokuphuthelwa. Ngapha koko, ngamanye amaxesha kunokuba nzima ukuxelela ukuba yeyiphi eza kuqala. Ingqondo exhalabileyo okanye enoxinzelelo inokwenza kube nzima ukulala okanye ukuhlala ulele. Ukulala ngengxaki kunokukhokelela kuxinzelelo kunye noxinzelelo.

Thetha nogqirha okanye ugqirha wezempilo yengqondo malunga noxinzelelo kunye nokudakumba. Banokucebisa ngonyango lokuziphatha, unyango, okanye iindlela zokuphumla.

Iingcebiso zokuzama ekhaya

• umthambo
• ukucamngca
• kudlala umculo
• ukunciphisa uluhlu lwakho lwezinto oza kuzenza
• ukuseta igumbi lakho lokulala ngentuthuzelo nokuzola

Ukuxhuzula

Ukulala kakhulu okanye ukulala kancinci luphawu oluphambili lwale meko. Uninzi lwabantu abanengxaki yokuphazamiseka kwengqondo i-bipolar ihamba ngamaxesha okulala okuncinci ngexesha lesigaba somntu, kwaye nokuba kuncinci kakhulu okanye ukulala kakhulu ngexesha lokudakumba.

Kwisifundo esinye kubantu abadala abane-bipolar disorder,. Ukuvuka ebusuku kunokwenza ukuba i-bipolar disorder ibe mandundu, ekhokelela kumjikelo oyingozi.

Iingcebiso zokuzama ekhaya

• Sebenzisa igumbi lokulala kuphela xa ulele kwaye usondelelene.
• Lala kuphela xa uyozela.
• Shiya igumbi lokulala ukuba awulali ebudeni bemizuzu eli-15.
• Vuka ngexesha elifanayo ntsasa nganye.

Ukuya kwigumbi lokuhlambela

Ukusoloko ufuna ukuchama kunokukwenza ukuba uvuke ebusuku. Le meko ibizwa ngokuba yi-nocturia, kwaye inezizathu ezininzi, kubandakanya

• isifo seswekile
• iprotrate eyandisiweyo
• isinyi kakhulu
• Ukuqhekeka kwesinyi

Ukufuna ukuchama ebusuku nako kunokubangelwa kukukhulelwa, amayeza athile, okanye ukusela kakhulu ngaphambi kokuba ulale. Ukufumanisa ukuba yintoni ebangela isidingo sakho ukuba uchame ebusuku yeyona ndlela ifanelekileyo yokufumana unyango olufanelekileyo.

Iingcebiso zokuzama ekhaya

• Thatha amayeza kwangoko ngemini.
• Nciphisa ukungenisa ulwelo iiyure ezimbini ukuya kwezine ngaphambi kokuba ulale.
• Nciphisa ukutya okunezinongo, iitshokholethi, kunye nezinto ezinencasa zokufakelwa.
• Zama ukuzilolonga kukaKegel.

Imeko yendalo esingqongileyo

Itekhnoloji inokuba nefuthe elibi ekulaleni. Abaphandi bafumanise ukuba iiselfowuni, oomabonakude, iipilisi, kunye neelaptops zonke zinokukhanya okuqaqambileyo okuthintela ukuveliswa kwe-melatonin. Le hormone ilawula amandla akho engqondo okulala nokuvuka.

Ukongeza, izandi ezivela kwezi zixhobo zinokugcina ingqondo yakho isebenza. Ingxolo ngaphambi kokulala, kunye nokukhala kunye nokukhala xa ulele, konke kunokuchaphazela amandla akho okuphumla ngokupheleleyo.

Iingcebiso zokuzama ekhaya

• Zinike ubuncinci imizuzu engama-30 yetekhnoloji ngaphandle kwexesha lokulala.
• Gcina i-elektroniki ngaphandle kwegumbi lokulala.
• Ukuba ushiya ifowuni yakho ngebhedi yakho, cima ivolumu.

Ushushu kakhulu

Kunzima ukufumana nokuhlala ulele xa umzimba wakho ushushu kakhulu. Oku kunokubangelwa ngamaqondo obushushu ashushu kwindawo yakho.

Inokubangelwa kukubila ebusuku. Ngokujuluka ebusuku, uhlala uvuka ezinzulwini zobusuku umanzi umbilo. Banokuba nezizathu ezininzi, ezinje:

• amayeza
• ixhala
• Ukuphazamiseka komzimba

Kubalulekile ukuba uthethe nogqirha wakho ukuze ufumane unobangela.

Iingcebiso zokuzama ekhaya

• Ukuba ikhaya lakho lingaphezulu kwelinye ibali, uzama ukulala phantsi.
• Gcina iimfama kunye neefestile zivaliwe emini ukunqanda ukuba ikhaya lakho lingatshisi kakhulu.
• Sebenzisa ifeni okanye isixhobo sokupholisa umoya kwigumbi lakho.
• Nxiba kuphela impahla elula xa ulele kwaye usebenzise iingubo zokukhanya kuphela, ukuba zikhona.

Isiphelo

Ukuba uvuka ezinzulwini zobusuku, vuka ebhedini ukhuphe uxinzelelo. Ukufunda incwadi kunokuyiphumlisa ingqondo yakho ngaphandle kwetekhnoloji. Ukolula nokwenza umthambo nako kunokunceda. Ubisi olufudumeleyo, itshizi, kunye nemagnesium ikwabonakalise iziphumo ezilungileyo.

Eyona nto ibaluleke kakhulu, yiba nobubele kuwe. Ukuba uqhubeka nokuvuka ezinzulwini zobusuku, thetha nogqirha wakho ngezizathu ezinokubangela.