Yintoni ebangela ukuba abantu abadala kunye nabantwana bavuke belila?

Umxholo

• Ukuvuka ukukhala kubangela
• Amaphupha amabi
• Izothuso ebusuku
• Intlungu
• Intlungu engcwatyelweyo
• Uxinzelelo
• Umahluko wokutshintsha kwemood
• Utshintsho phakathi kwamanqanaba okulala
• Iparasomnia
• Uxinzelelo kunye noxinzelelo
• Imeko yonyango
• Ukuvuka ekhala kubantu abadala
• Ukulala-ukulila kubantu abadala
• Ukuvuka unyango lokulila
• Ukuthatha

Ukulala kufuneka kube lixesha loxolo ngelixa umzimba uphumle kwaye uphinde uzihlaziye usuku olungaphambili. Nangona kunjalo, naliphi na inani leemeko zomzimba nezengqondo zinokuphazamisa ukulala kwakho kwaye zibangele ukuba uvuke ukhala.

Ukulala ubuthongo nangaliphi na ixesha kunokuba ngamava akhathazayo, nokuba kubangelwa liphupha elibi kwaye nokuba awuqinisekanga ngento ezise ukukhala.

Ukuvuka ukukhala kubangela

Iintsana zihlala zikhala ebusuku ngenxa yokuba ziye zaguquka ukusuka kubuthongo obunzulu zaya kwinqanaba lokulala elikhanyayo. Kubantu abadala, ukuphazamiseka kwemood okanye ukuziva ukhathazekile ngokweemvakalelo kunokubangela iinyembezi xa ulele.

Kukho uluhlu olubanzi lwezinto ezinokubangela ukuvuka ukhala, ezinye zazo zinokubakho kubantwana abancinci nakwabadala.

Amaphupha amabi

Amaphupha ayoyikisayo akanakuphepheka, kwaye anokuhlasela ingqondo yakho yokulala nangaliphi na ixesha nabuphi na ubusuku. Nangona amaphupha amabi ekholisa ukuba rhoqo xa usemncinci, uninzi lwabantu abadala lusenamaphupha amabi. Amaphupha amabi ahlala enxulumene noxinzelelo kubomi bethu kwaye anokusebenza njengendlela yokusebenza ngeemeko eziphazamisayo ukususela kumhla okanye ukulindela imingeni ezayo.

Izothuso ebusuku

Ngokungafani namaphupha amabi, ubusuku oboyikisayo ngamava abantu abaninzi abangazikhumbuli xa bevuka. Zingabandakanya ukubetha ebhedini okanye ekuhambeni ngokulala.

Ikwabizwa ngokuba kukulala yoyikekayo, ubusuku oboyikekayo buhlala buhlala kwimizuzwana embalwa ukuya kwimizuzu embalwa, nangona zihlala ixesha elide. Malunga neepesenti ezingama-40 zabantwana banamava oyikisayo ebusuku, ngelixa ipesenti yabantu abadala abanayo iphantsi kakhulu.

Intlungu

Usizi oluhamba nokuba buhlungu okanye ukulila xa ulahlekelwe lunokuba lukhulu kangangokuba lungene nasekulaleni kwakho. Kwaye ukuba uxakekile ujongana nomsebenzi, usapho kunye nolunye uxanduva emini, iimvakalelo ezibangelwa lusizi zinokukhutshwa kuphela ngexesha lokulala.

Intlungu engcwatyelweyo

Emva kokuphulukana kabuhlungu, awunakuhlala uthabatha ixesha lokulila ngendlela ekunceda ukuba usebenze ngezi mvakalelo. Ukongeza kokukhala xa uvuka kunye nezinye iingxaki zokulala, iimpawu zokungcwatywa okanye "ukuvalwa" usizi zinokubandakanya ingxaki ngokwenza izigqibo, uxinzelelo, uxinzelelo kunye nemvakalelo ngokungathi usindwe kwaye uswele amandla.

Uxinzelelo

Njengosizi, ukudakumba kuqheleke kunxulunyaniswa neemvakalelo zosizi kunye nokuphelelwa lithemba. Kodwa ngokungafaniyo nentlungu, edla ngokuba yeyethutyana kwaye inokulandelwa kwisiganeko esithile njengokufa komntu omthandayo, uxinzelelo luba yimvakalelo engacacanga ngakumbi nehlala ixesha elide.

Phakathi kweempawu ezininzi ezinokubakho zoxinzelelo kukutshintsha kwindlela olala ngayo nakwindlela otya ngayo; Ukurhoxa kubahlobo, usapho, kunye nezinto ezazisonwabisa ngaphambili; kunye neebhili ezingachazwanga zokulila.

Umahluko wokutshintsha kwemood

Ukuba uhlala ulila kwaye uzive uphantsi kakhulu kusasa ukuze umbono wakho uphuculwe njengoko usuku luqhubeka, unokuba nohlobo loxinzelelo olubizwa ngokuba kukutshintsha kwemood. Ikwabizwa ngokuba kukudakumba kwasekuseni, kubonakala ngathi inxulunyaniswa neengxaki zesingqi sokujikeleza - iwotshi yomzimba elawula iipateni zokulala kunye neehormoni ezichaphazela imeko yamandla namandla.

Utshintsho phakathi kwamanqanaba okulala

Ngobusuku bonke udlula kwiinqanaba ezintlanu zokulala, ukuhamba ngebhayisikile ukusuka kubuthongo obukhaphukhaphu ukuya kubuthongo obunzima ukuya kukuhamba kwamehlo okukhawulezayo (REM) ukulala kwaye ubuyele kwinqanaba lokukhanya kaninzi.

Amaxesha amaninzi utshintsho phakathi kwamanqanaba okulala aluqwalaselwa. Kwiintsana kunye nabantwana abancinci, nangona kunjalo, utshintsho lunokucaphukisa, kuba luphawula utshintsho kwimeko yabo abangayiqondiyo okanye abangakwaziyo ukuyihoya.

Umzekelo, ukuba umntwana wakho uhlala elala ngebhotile aze avuke ezinzulwini zobusuku engenabhotile, banokukhala kuba kukho into engekhoyo kwinkqubo yokulala ulala. Usana lwakho lusenokungavuki ngokupheleleyo, kodwa lusenokuba noluvo lokuba kukho into engaqhelekanga.

Iparasomnia

Iingxaki zokulala, ezinje ngokulala ngenxa yokungalali kunye nokungalali ngokuziphatha kwi-REM (imeko apho umntu esenza iphupha ngelixa elele-ethetha kwaye eshukuma, ngamanye amaxesha ngobundlongondlongo), awela phantsi kwegama lesambulela elithi "parasomnia."

Iziqendu zeparasomnia zinokwenzeka nangaliphi na ixesha ngexesha lokulala. Bavame ukubaleka kwiintsapho, ke kunokubakho unobangela wemfuza.

Uxinzelelo kunye noxinzelelo

Uxinzelelo kunye noxinzelelo kunokuchaphazela umntwana okanye umntu omdala ngeendlela ezininzi, kubandakanya ukukhala xa ulala kunye nokutshintsha kwemood. Ukuziva uxhalabile kwaye ungazi ukuba ungazilawula njani iimvakalelo zakho kunokukwenza ukuba ukhale rhoqo kunesiqhelo, nokuba kuxa uvuka okanye imini yonke.

Imeko yonyango

Umntwana onesifo sokuphefumla esifana ne-asthma okanye i-acid reflux ebangela ukutsha kwentliziyo angavuka akhale ngenxa yokuqaqanjelwa ngumzimba.

Abantu abadala banokungabikho kancinci ekuvukeni belila ngenxa yeentlungu okanye ukungonwabi. Kodwa imeko enjengeentlungu ezingapheliyo zomqolo okanye umhlaza unokuba nzima kangangokuba uvuke ukhala.

Izimo ezithile zamehlo, ezinje ngokuhlangana kunye okanye komzimba, zinokwenza amehlo akho amanzi xa ulele. Nangona oku kungalili ngokwasemphefumlweni, luphawu olunokonyusa imveliso yakho yeenyembezi.

Ukuvuka ekhala kubantu abadala

Ukuphazamiseka kwemood, njengokuxhalaba kunye nokudakumba, kuhlala kwesona sizathu siphambili sokuba abantu abadala bavuke belila.

Ukuba awuzange ufumaneke unesifo, cinga ukuvuka ukukhala njengempawu ebalulekileyo ukuxoxa nodokotela.

Vavanya iimvakalelo zakho kunye nokuziphatha kwakho kutshanje kwaye ujonge utshintsho olunokuthi lubonakalise ukuphazamiseka kwemood. Buza abahlobo bakho okanye abantu obathandayo ukuba baye babona naluphi na utshintsho olunxulumene nemood okanye isimilo.

Ukulala-ukulila kubantu abadala

Xa ukukhala kokulala kwenzeka kubantu abadala, unobangela unokuba nenxalenye yokwenza isifo sengqondo esixhalabisayo kunesifo sengqondo. Nangona kunjalo, inokudibanisa izinto. Abantu abadala banokuxinezeleka ngokulula ngotshintsho okanye uxinzelelo lweemvakalelo, ke banokukhala ebusuku.

Kwakhona, izigulo zomzimba, ezinjengesifo samathambo okanye ezinye iimeko ezinxulumene nobudala, zinokubangela iintlungu kangangokuba iinyembezi ziba sisiphumo.

Ukuba wena okanye umntu obathandayo okhulileyo uhlangabezana nokulila-rhoqo, thetha nogqirha. Imeko yomzimba okanye yeemvakalelo inokuba negalelo kule ndlela intsha yokuziphatha.

Ukuvuka unyango lokulila

Unyango olululo lokulila xa ulele luxhomekeke kwisizathu sayo.

Ukuba umntwana wakho uvuka ekhala rhoqo, xelela ugqirha wabantwana. Ukuba ukulala kwinqanaba lokulala kunetyala, ukunceda umntwana wakho alale yedwa kunokubenza bangabinangxaki ebusuku. Ukuba ingxaki sisigulo somzimba, ukuyinyanga ngokufanelekileyo kuya kufuneka ukuba iinyembezi zihambe.

Abantwana abadala kunye nabantu abadala kufuneka bavavanyelwe iimeko zonyango okanye iingxaki zengqondo ukuba bavuka belila. Aba bantu banokuzuza ngokubona ingcali yokulala. Amaphupha amabi kunye neparasomnia ziingxaki zokulala ezinokunyangwa.

Ukuba uyakholelwa ukuba intlungu ibangela iinyembezi zakho, cinga ngokubona umcebisi ukuze abelane ngeemvakalelo zakho. Ukujongana neemvakalelo zakho ezinxulumene nosizi kunye neengcinga zakho emini kunokukunceda ulale ngcono ebusuku.

Abantwana kunye nabantu abadala abaneempawu zokudakumba, unxunguphalo, okanye uxinzelelo ekunzima kakhulu ukuzilawula ngokwabo banokuxhamla kuhlobo oluthile lonyango. Ukunyanga ngokuziphatha kwengqondo (CBT) yindlela esetyenziswa kakhulu enceda umntu ukuba afunde ukucinga ngokwahlukileyo malunga nemeko yokutshintsha iimpendulo zabo ngokweemvakalelo nakwindlela abaziphethe ngayo.

Ukuthatha

Ukuba wena okanye umntwana wakho uvuka ekhala rhoqo, ayisiyiyo into efuna ingqalelo kugqirha okanye ingcali yezempilo yengqondo. Uninzi lwezizathu zokulila xa ulele ziyalawuleka okanye ziya kuzixazulula ngexesha.

Abantwana abanesoyikiso sasebusuku bathanda ukugqitha kubo ngexesha abafikelela kulutsha lwabo.

Abantu abadala abanesoyikiso sasebusuku banokubakho kwimeko yengqondo. Ngelixa iimeko ezinjalo zinobuzaza, zihlala zinokunyangwa ngokufanelekileyo ngonyango kunye nenkxaso ekhaya.