Izifo ezahlukeneyo zokulala, ezibizwa ngokuba yi-insomnia, ziyaziwa ngaphezu kweyesithathu sabemi behlabathi. Abafazi babhekana nobunzima obuninzi ngokuphindaphindiweyo, ngakumbi emva kweminyaka engama-45. Ukusombulula ingxaki kubalulekile ukuseka oko kubangelwa ukulala ngxaki-izizathu kunye nokunyangwa kweli pathologi zihambelana ngokuthe ngqo. Emva kokuphelisa izinto ezibangele ukuphazamiseka ukuphumla ebusuku, njengomthetho, ubuthongo buya kulungiswa ngokupheleleyo.
Izizathu zokungazinzi kunye nokunyangwa kwawo kunye nezilwanyana zabantu
Kwiimeko ezininzi, inkcazo echazweyo ivela kwimvelaphi yeemeko ezingekho phantsi:
- Utshintsho lwemozulu okanye indawo yexesha malunga nokuhamba, ukuhamba;
- sebenze ngobusuku obusuku;
- ngophaya kwengqondo kunye nomoya;
- Ukutyelela rhoqo kwiindawo zokuzonwabisa, ii-nightclub;
- ukukwazi ukuxinezeleka, amava;
- ukusetyenziswa kakubi kwe-caffeine (i-tshocolate, itiye, ikhofi);
- ukukhathazeka ngokwenyama xa ulala-umsila ongenakukhuseleka, umatila;
- indawo yomsindo;
- Uphakame kakhulu izinga lokushisa kwigumbi lokulala;
- Ukutya ukutya ngaphambi kokulala.
Ukongezelela, izizathu zokungazinzi ziyakwazi izifo ezahlukeneyo:
- izifo ezingapheliyo nezikhuselekileyo zemiphunga kunye ne-bronchi;
- izifo zesisu;
- i-craniocebral trauma;
- imilenze yokuphumla imilenze ;
- izifo zengqondo;
- ukukhubazeka kwengqondo;
- izifo ezihamba kunye nesifo esibuhlungu sisiphi na indawo;
- ukuphazamiseka kwengqondo;
- i-apnea ephakathi;
- I-Pickwick syndrome;
- myoclonus ebusuku.
Kwakhona, ukuphazamiseka kokulala kudla ukucaphukisa ngamachiza, kubandakanywa i-hypnotics, ngoko ke, kwindawo yokuqala, unyango olunzulu lwezizathu kunye neempawu zokungazinzi ngaphandle kwamacwecwe kunye nezinye iikhemikhali zinconywa.
Ukuqala oko kuyimfuneko ukuhambelana neziphakamiso eziqhelekileyo:
- Yiya kulala, vuka ekuseni.
- Ungadli ngokutya ebusuku, kungcono ukudla isondlo sesibini esilula.
- Ukuzilolonga rhoqo.
- Ukuthenga umatshini ococekileyo kunye nomlotha.
- Gwema ii-1-2 iiyure ngaphambi kokuba ufunde ukulala, ubukele iTV, imidlalo yekhompyutheni ebhedini.
- Yakha ekamelweni lokulala esona sikhulu, esona sikhulu kwaye sithule.
- Ventilate igumbi ngaphambi kokulala.
- Ukuba kunokwenzeka, musa ukuthatha imithi kwiiyure ezimbalwa ngaphambi kokulala.
- Ukunciphisa ukusetyenziswa kotywala.
- Musa ukutshaya okanye uphuze utshwala ngaphambi kokulala.
Ukusuka kwiindlela zokupheka zentlobo, unako ukubeka ingqalelo kwii-teas teas kunye nezi zityalo ezilandelayo:
- imbewu yeerill;
- iikona zeehapu ;
- peppermint;
- iqhosha;
- umbala we-linden;
- lemon.
Iindlela ezilula kakhulu kwaye ezihlwayileyo yilayidi yendabuko yobisi olufudumele kunye ne-teaspoon yobusi bendalo (ngokungabikho komzimba), udakwa ngaphambi kokulala.
Iimbangela kunye nokunyangwa kobulali obunzima
Kuyaziwa ukuba ngokuguga, ukuphazamiseka kokulala kungapheliyo. Oku kungenxa yezi zinto ezinje:
- ukunciphisa umsebenzi wenyama, wengqondo nentlalo;
- ukuthatha amayeza amaninzi ngenxa yeengxaki zempilo;
- ukuphazamiseka komgangatho wobuthongo (ubunzulu obunzulu, ukungazinzi ngaphezulu);
- izifo ezinzima ze-musculoskeal, system cardiovascular system.
Inendima ebalulekileyo ekwenzeni unyameko ekuguga kukupheliswa kweso sizathu, unyango lwezifo ezibangela ukuphazamiseka ebusuku, ukulungiswa kwendlela yokuphila nokutya, kunye nokunyuka komsebenzi. Ukongezelela, oogqirha bancomela ukusebenzisa iindlela ezahlukeneyo zokuphucula kunye
Iingxaki zeHormon ezibangela ukungabikho kwamabhinqa kunye nokunyangwa kwawo
Isiqingatha esincinci sabantu sinokubakho ngaphezu kokuba amadoda ahlupheke ngenxa yokuphazamiseka kokulala, kuba ukulinganisela kwama-hormone kuyachaphazela umgangatho walo. Nge-hypo- and hyperthyroidism, ukuphuma kwesisu, ukusilela kwe-estrogen, abafazi bayabhekana nokulala.
Ukujongana nale ngxaki inokwenzeka kuphela emva kokubonisana ne-endocrinologist, ngubani oya kumisela kuphela i-hormone yonyango yokutshintshwa, kodwa kunye nezidalwa ezithambileyo okanye i-hypnotics.