Ekuqaleni kwekwindla, abaninzi baninzi bekhathele, bephupha ngokuqhubeka neeholide zabo. Umbuso onjalo uqondakala kwaye awunayo ingozi, kodwa ukuba kufikelele ekukhatheni okungapheliyo nokulala, ngoko ungacacisi isizathu ongenakukwenza. Makhe sibone ukuba yintoni esoloko isenza sikhathele ukususela kusasa.
Iimbangela zokulala ngokugqithiseleyo nokukhathala
- Esona sizathu esibangeleyo sokugungqeleka okukhulu phakathi kwemini kukufutshane . Umntu omdala, iiyure eziyi-7 ukuya ku-8 zokulala ziyimimiselo enyanzelekileyo, ngokungabikho kokuphumla, ukugqithisa kubonakala, ukuxininiswa kwengqalelo kuncitshiswe, impilo jikelele iyahlakala. Ukuba awukwazi ukuphumla, kufuneka ufunde ugqirha, njengoko oku kungaba ngumphumo weengxaki zempilo ezinzulu.
- Phakathi kwezimbangela zokulala ukulala kuninzi ukufumana unyango. Amanye ama-sedative kunye nama-antihistamine angabangela ukulala. Enyanisweni, amaninzi amachiza anamhlanje sele asindiswe kuloo mpembelelo.
- Abaninzi bagubha umnqweno wabo wokulala emva kokutya okumanzi kwaye ningacingi nje into engavamile. Ziziphi izimbangela zokulala emva kokutya? Konke malunga nokutya okungalunganga. Ngokuxutywa kokutya okunomxholo ophezulu we-carbohydrate, i-serotonin, umxholo oqhelekileyo osifumanayo nge-vivacity, uqala ukuveliswa ngokugqithiseleyo, okukhokelela ekuhlaleni kwamandla kunye nomnqweno wokulala.
- Ukuba sithetha ngezizathu zokulala ukulala emini kwabesetyhini, ngokuqhelekileyo le meko ibangelwa yintsholongwane ye-anemia, engabangela ukulahleka kwegazi ngexesha lokuya esikhathini. Kule meko, ukutyiwa kwamalungiselelo esinyithi kunye nokufakwa kokutya okucebile kule ngxube yomkhondo kuyadingeka.
- Kwakhona phakathi kwezinto ezibangela ukukhathala nokulala ngenxa yabasetyhini kunokuthiwa yixinzelelo. Amadoda, ngokuqinisekileyo, nawo ayengqinelana nale ntlupheko, kodwa kunye nabo kwenzeka ngokuphindwe kabini kunesondo esilungileyo, kwaye bayayinyamezela ngokungafaniyo.
- Okumangalisayo kukuba, kwezinye iimeko, ukukhathala kubangela ukusetyenziswa ngokweqile kwe-caffeine. Kwimilinganiselo emodareyithwe, unako ukuphucula uxinzelelo kunye nokuvuyisa, kodwa ngokusetyenziswa ngokugqithiseleyo, i-tachycardia ivela, uxinzelelo lwegazi luphuma, kwaye abanye abantu baziva bexhala kakhulu.
- Ukuba uvakalelwa ukulala, isicasuliso kunye / okanye utywala kunye nokulala, ke izizathu zolu rhulumente zifuneka zicaciswe ngokukhawuleza, ngenxa yokuba oku kungabonakalisa isifo esibi. Umzekelo, isifo sikashukela okanye isifo esingasebenzi kwi-thyroid gland. Kwimigangatho yokuqala yeengxaki, lolu hlobo lweengxaki lulula kakhulu ukulungisa, ngoko ke, kubhenwa ngokukhawuleza kwingcali.
- Kwezinye iimeko, ukunyamezela okukhulu kunokwenzeka xa kukho isifo sephepha lomchamo. Ingxaki enjalo ayisoloko ikwazisa ngeentlungu ezibukhali kunye nokunyanzelisa ukuba ugijime, ngamanye amaxesha umqondiso kuphela ulele.
- Ukunyanzelisa amanzi kunokunokubangela ukukhathala, kwaye oku akukona ukuvavanya kakhulu. Nangona ufuna nje ukusela, le nto sele isisigxina sokungcoliswa kwamanzi, okubangela ukuba ukhathala.
- Ubuthongo bemini buchazwa lula ngokuphambuka kwimihla ngemihla - ukuba usebenza ebusuku, iwashi yezinto eziphilayo ilahlekile, kwaye umntu ulala ebudeni bemini endaweni yobusuku.
- Ukuba iimpawu zokukhathala zivela kwimisebenzi yemihla ngemihla, umzekelo, ukusebenza ekhaya okanye ukuhamba, kunye
rhoqo xa ufumana nzima kunzima ukujongana namatyala awazange adale ubunzima ngaphambili, ngoko kukho isifo senhliziyo. - Ukunyuka kokutya kunokubangela ukulala, ingakumbi ukuba unokunyamezela ngokukodwa kwemveliso, akwanele ukukhawuleza okanye ukubetha.
- Ngethuba lexesha lokunyamezela nokulala ngenxa yeenyanga ezili-6, isifo esingapheliyo sesifo (CFS) sinokuvela.
Njengoko ubona, izimbangela zokulala zingaba zizinto ezingenakubungozi, kwaye zinzulu kakhulu. Ngoko ke, ukuba imeko enjalo ilandele ixesha elide, kuyafaneleka ukucinga malunga nento ebangela ukuba.