Abantu abaninzi bakhononda ukuba bahlala befuna ukulala, nokuba ngaba ixesha elifanelekileyo lichitha ixesha lokulala ebusuku. Ngaphezu koko, eli lizwe, elihamba kunye nombono wokuvimbela amandla, ukunciphisa amandla okusebenza, ukukhwabanisa nokugqithisa amehlo, kungabonwa ngokukhawuleza, kodwa kubekho iintsuku okanye iiveki eziliqela.
Kutheni uhlala ufuna ukulala?
Ukulala - isidingo somzimba womzimba, ngaphandle kokungenakukwenza. Kukholelwa ukuba umntu omdala onempilo kufanele alale ubuncinane ubuncinane iiyure ezingama-7 ngosuku, apho umzimba unalo ixesha lokufumana. Kwaye kufuneka ubuthongo buzele, Imigaqo yococeko yobuthongo kufuneka ibonwe: umbhede ococekileyo, umoya ococekileyo kunye nomswakama oqhelekileyo kunye nobushushu, ukungabikho kwemfundiso yangaphandle, njl. Ukuba into ephazamisa ukulala ubusuku obuqhelekileyo, oku kuchaza ukuba kutheni ufuna ukulala ngexesha lomhla.
Iimeko kufuneka zilondolozwe xa umntu, owadinga iiyure eziyi-8 ukuze athole ubuthongo obaneleyo, waqala ukuphosakela ngeli xesha ngoxa egcina izimo zokuphumla ebusuku. Ekubeni ukulala kuxhomekeke ekusebenzeni kwazo zonke izitho kunye neenkqubo zenyama, ukuphazamiseka kwayo kunokudibana nemibandela eyahlukeneyo, ukukhathala nokulala ngenxa yoko kubangelwa zizizathu ezahlukeneyo.
Ukuba ubuthathaka kunye nokuzelazela, izizathu zezi zinto ziyimpilo okanye i-pathological. Ngokuqhelekileyo, ukulala okusisigxina kuyashukunyiswa yimpembelelo enye okanye ngaphezulu kwezi zinto ezilandelayo:
- ubusuku obubi bokulala;
- ukusebenza ngokweqile - ngokomzimba okanye kwengqondo;
- uxinzelelo lwengqondo;
- ukusetyenziswa kakubi kotywala, iziphuzo ze-caffeinated;
- ukutshaya;
- utshintsho lwemvelo kwimizi ye-hormonal kubafazi;
- ukuthatha amayeza athile (antihistamines, psychostimulants, njl).
Ukugungqeka kokugula kwesi sizathu kudibene neentlobo zezifo ze-somatic, yengqondo kunye negazi. Ngexesha elifanayo, isikhalazo sokuba umntu afune ukulala kunye nobuthathaka lonke ixesha alikwazi ukuba yedwa, kodwa uhlala ehlanganisene nezinye iimpawu zesifo. Sichaza izifo eziphambili ezingabangela ubuthongo obukhulu:
- usulelo lwamaqumrhu kunye neenkqubo (i-ARVI, usulelo lwe-herpes, u-adnexitis, njl);
- izicubu zeengqondo;
- syndromes;
- izifo ezinzima kakhulu;
- ukukhulelwa kwegazi ;
- isifo soxinzelelo;
- isifo esingapheliyo ;
- ubusuku bobusuku;
- utywala;
- i-atherosclerosis;
- ukuhluthwa;
- neuroses;
- ngqondweni;
- i-dystonia yemifuno ;
- ukudandatheka kunye nabanye.
Ukulala emva kokutya
Ngokuqhelekileyo, ukulala okusemini kudibaniswa nokutya, ngakumbi ukondla kwaye kuninzi. Xa uzalisa isisu ngesidlo, ukujikeleza kwegazi kwindawo yokugaya inyama kukunyuka, okufunekayo ekusebenzeni kwabo okuvelisayo ekudleni ukutya. Wena. emva kokutya, i-tract static tract iba yona nto imfuneko yokunikezelwa kwegazi kwisayithi.
Ngexesha lokugungqa okusebenzayo, ingqondo ifumana ukungabi nciphisa oksijini ngenxa yokwabiwa kwegazi kwaye iqala ukusebenza ngokunyanisekileyo, njengokungatshintshi kwimo yezoqoqosho. Ngenxa yokunciphisa kwinqanaba lomsebenzi wengqondo, abantu baqala ukulala, kukho ubuthathaka besikhatyana, obunomzimba wendalo.
Kutheni ufuna ukulala ngexesha lokukhulelwa?
Abaninzi abasetyhini baqaphele ukunyamezela okukhulu ngexesha lokukhulelwa kwi-trimester yokuqala, kwaye oku kuphendulwa ngokuqhelekileyo komzimba kutshintsho kumzimba womama ozayo we-perestroika. Okokuqala, oku kungenxa yokutshintsha kwinqanaba lamahomoni, ezininzi zazo ziqala ukuhlanganiswa ngobuninzi. Ukongezelela, umnqweno wokuthatha i-nap ngexesha lomama abakhulelweyo kubangelwa ukunyuka kwengqondo ngokumalunga nokutshintsha kwezinto ezizayo.
Ezinye iingcali zikholelwa ukuba abafazi bahlala befuna ukulala kwiinqanaba zokuqala zokuthwala; Olu luhlobo lwenkokeli yokukhusela kuzo zonke iintlobo zangaphandle. Ngethuba lexesha lokulala, amandla abuyiselwa, asebenzisa ixesha xa ekhulelwe, ngokunjalo oomama baya kulala ubuncinane kwiiyure ezili-10 ebusuku.
Kutheni ufuna ukulala ngexesha lakho?
Ukuba uhlala ufuna ukulala ngexesha lokuya esikhathini, izizathu zezi zinto zihlobene, kwakhona, kunye neenguqu kwimvelaphi ye-hormonal. Abasetyhini abaninzi baqala ukuva le mpawu ngisho neentsuku ezimbalwa ngaphambi kokuya esikhathini, oku nokuba yinto enye yeembonakaliso zesifo se-premenstrual syndrome. Ukongezelela, ukulahleka kwegazi ngokwemvelo kubangela ukuba i-anemia encinci, eyenza ukhathala okwandayo.
Ukulala emva koxinzelelo
Xa ufuna ukulala lonke ixesha, izizathu ezinokuthi zidibaniswe nokutshatyalaliswa kweentlanzi ezisandula. Ngokuqhelekileyo, ngexesha lezinto ezixinzelelekileyo, abantu banesifo sokulala, ngoko emva kokulungiswa kwimeko imeko umzimba ufuna ukuphumla nokuphumula kunye nexesha lokulala. Ukugxininiswa apho ama hormones adrenal akhankanywe ngamandla, enze ngokubanzi, kwaye iqondo la ma hormone egazini liyancipha, elidala ukuncipha kwamandla.
Ukukhathala, ukulala, ukunganakwa-kubangelwa
Ngamanye amaxesha ukulala ngexesha lemihla ilumkisa ngesifo esibalulekileyo umntu angenakho ukusola. Oku kubonakala kuqukwa kwimeko enzima yeempawu ze-asthenic syndrome, eqala kwisigaba sokuqala sesifo nokuba "ukuphakama" kwayo nangona ngexesha lokuphucula. Kukho isifo ngenxa yokuphelelwa kwengqondo kwengqondo yomzimba, amandla ayo aqondiswe ekulwa nokukhuselwa kwamathambo. Ngokuqhelekileyo ukufumaneka kwesi sifo kuphela emva kweendlela ezininzi zokuxilonga.
Kuthekani ukuba ndihlala ndifuna ukulala?
Umntu ohlala efuna ukulala ngokuqinileyo, kunzima ukujamelana nemisebenzi yansuku zonke, ukuthetha nabanye, obangela iingxaki ezintsha. Ngoko ke, umntu kufuneka ahlale efumana isizathu kwaye, ngokuxhomekeka kuyo, unqume indlela yokulahla ubuthongo. Ngenxa yoko kuyacetyiswa ukuba uye kugqirha. Ukuba kukho nayiphi na i-pathologies engabonakaliyo, kufuneka ucinge ngokuphila kwakho, ukutya, ukuyeka imikhwa engozi. Qaphela le migaqo elandelayo:
- ulale kwaye uvuke ngexesha elinye;
- ukulala okungenani iiyure ezingama-7 ngosuku;
- kudla imifuno eninzi kunye neziqhamo, utywala;
- nsuku zonke bahlanganyele kwimidlalo.
Amacwecwe ekusila
Ukuba akukho milinganiselo enika umphumo oyifunayo, kwaye ufuna ukulala lonke ixesha, ugqirha unokuncoma imishanguzo echaphazela umsebenzi wengqondo, ukwandisa ukunyamezela ngokomzimba, ukuxhatshazwa kwengcinezelo. Ezi zi yobisi ziquka:
- Modafinil;
- I-pantocrine;
- Longdaysin;
- Ukuhlaziya nabanye.