Isifo sokulala yisifo esibucayi esingasiphazamisa ukusebenza okuvamile ngokomzimba, kwengqondo, kwezenhlalo nangokomzwelo. Wonke umuntu ufuna ukwazi kahle ukuthatha ukuthatha lapho elele, futhi yiziphi izinyathelo okumelwe uthathe. Phela, 50% kubo bonke abantu abadala bahlangabezana nokuphazamiseka kokulala ngesikhathi esithile empilweni yabo. Futhi ochwepheshe abasazi zonke izizathu futhi baqhuba ucwaningo ukuthi kungani ukuphazamiseka kokulala kwenzeka.
Ukugula Ukulala - Izimbangela
Ukuphazamiseka kwezimbangela zokulala kungabangela ukuhluka, kodwa ezimweni eziningi, ukugula okunjalo kuholela ezinkingeni zempilo:
- Ukuphefumula, izikhuhlane nezifo ezithathelwanayo ezisezingeni eliphezulu lokuphefumula kungenza kube nzima ukuphefumula ebusuku. Ukungakwazi ukuphefumula ngekhaleni kubangela izinkinga zokulala.
- I-nocturia, noma ukuvuthwa njalo ebusuku, kuphazamisa ubuthongo, kubangele ukuthi uvuke izikhathi eziningana ngobusuku. Ukuhluleka kwama-hormonal kanye nezifo zesistimu ye-genitourinary kungaholela kule nkinga, kunoma yikuphi - kuyisenzakalo sokubuyela ochwepheshe.
- Ukucindezeleka nokukhathazeka kunomthelela omubi kwizinga lokulala. Ama-nightmares, ekhuluma ephusheni nokulala, okubangela, ukuphazamisa ubuthongo nokuphazamisa ukuphumula.
- Ubuhlungu obungapheli buyinkimbinkimbi inqubo yokulala. Angakwazi ukuvuka. Izimbangela ezivamile zosizi oluqhubekayo:
- i-arthritis;
- i-syndrome engapheliyo;
- i-fibromyalgia (ubuhlungu besisu);
- isifo sofuba esiswini;
- ikhanda eliqhubekayo;
- ubuhlungu obuhlala njalo emuva.
Izimpawu zokuphazamiseka kokulala
Izimpawu zingashintsha kuye ngokuthi ubukhulu nobunjani bokugula kwesifo sokulala. Zingahluka uma ukugula kwesifo kungumphumela wezinye izifo emzimbeni. Nokho, izimpawu ezivamile zokuphazamiseka kokulala zihlanganisa:
- ubunzima bokulala;
- ukulala okuphakathi;
- ukukhathala kwelanga;
- isifiso esinamandla sokulala ebusuku;
- ukucasula;
- ukukhathazeka;
- izinkinga ngokukhathalela;
- ukucindezeleka.
Imiphumela yezinkinga zokulala
Wonke umuntu uyazi ukuthi ubuthongo obungozi kangakanani, nokuthi bungathinta kanjani isimo sengqondo nokuphila kahle emini ngesikhathi sosuku. Kodwa akusiyo yonke imiphumela yesifo sokulala - sithinta:
- ukubonakala;
- impilo yezocansi;
- inkumbulo;
- impilo;
- futhi ngisho nesisindo somzimba.
Imiphumela emangalisa futhi embi, okuholela ekulahlekelweni kwezinga eliphezulu lokulala:
- Ukugungqa kungenye yezimbangela zezingozi. Isifo sokulala singesongo ekuphepha komphakathi emigwaqeni. Ukugungqa kunciphise ukuphendula ngendlela efanayo nokushayela ngenkathi usuthe. Ukulala ngokweqile kwansuku zonke kwandisa inani lezingozi emsebenzini.
- Ukulala kudla indima ebalulekile ekucabangeni nasekufundeni. Ukuntuleka kokulala kuphazamisa imisebenzi engqondweni yomuntu - kunciphisa ukunakekelwa, ukuhlushwa, kucindezela inqubo yokufunda. Imijikelezo ehlukene yokulala ibalulekile ekwenzeni "izinkumbulo" engqondweni - uma ungalali, awukwazi ukukhohlwa lokho okufundile nokuzibonela emini.
- Izinkinga zokulala zinciphisa i-libido kanye nesithakazelo kwezocansi kwabesifazane nabesilisa. Amadoda aphethwe ubuthongo obukhulu obangelwa izinkinga zokuphefumula anezinga eliphansi elingavamile le testosterone.
- Ukuphazamiseka kokulala kungase kuthuthukise isimo sokucindezeleka ngokuhamba kwesikhathi. Ukukhubazeka okuvame kakhulu kokulala, ukulala nokulala, kunesidingo esinamandla nokucindezeleka, ngoba kungenye yezimpawu zokuqala zalesi sifo. Ukucindezeleka nokuntula ukulala kungondla - ukulahlekelwa ubuthongo kunciphisa imiphumela yokucindezeleka, ukucindezeleka - kwenza kube nzima ukulala.
- Ukuntuleka kokulala kuholela ekutheni isikhumba siba buthaka, ngaphansi kwamehlo kubonakala imibuthano emnyama. Iqiniso liwukuthi uma kunesifo sokulala, umzimba uveza i-cortisol eyengeziwe, i-hormone yokucindezeleka, ibhubhisa i-collagen yesikhumba, iphrotheni enesizathu sokuqina kwayo.
- Ukuntula ukulala kuhlobene eduze nokukhula kwesifiso, futhi ngenxa yokukhuluphala. I-Peptide ghrelin ivuselela indlala, futhi izibonakaliso ze-leptin zisebuchosheni, zivimbela ukudla. Isikhathi sokulala esinciphile sinciphisa inani leptin emzimbeni, kwandisa izinga le-ghrelin. Ngakho - ukulamba okukhulu kulabo abalala ngaphansi kwamahora angu-6 ngosuku.
- Ukuphazamiseka kokulala kubantu abadala kuthinta ukuchazwa kwezenzakalo. Izinkinga zokulala ziholela ekuhlulekeni kokwenza izahlulelo ezizwakalayo, ukuhlola ngokunembile izimo nokuziphatha ngokuvumelana nezimo. Kungathinta kabi izici zokuphila nezomuntu siqu.
- Ukuphazamiseka kokulala kuyisongo empilweni, ingozi yezifo ezinjengalezi:
- ukuhlasela kwenhliziyo;
- i-arrhythmia;
- i-hypertension;
- ukushaywa;
- isifo sikashukela nabanye.
Izinkinga zokulala - izinhlobo
Izinhlobo zokuphazamiseka kokulala yizo zonke iziphambano zokuphulwa ezihlobene nalesi simo. Lokhu akubandakanyi nje kuphela izinkinga zokulala, kodwa futhi ukulala okuqhubekayo, ukubonakaliswa okuhlukahlukene ephusheni - isibonelo, ukuququda amazinyo noma ukukhala, ngisho nokuphazamiseka kohlelo lwezinzwa - ukuhlukumezeka, isici esibonisa ukulala okungalawuleki emini. Kunezinhlobo eziningi zokuphazamiseka kokulala.
Ukugula nokuphuza ukuvuka
Ukuhlukunyezwa kokulala nokuvuka kungenani elilinganiselwe inani lamahora asetshenziswe kulezi zizwe. Ukulala nokuvuka kungalahleka ngezizathu ezihlukahlukene:
- ukuhamba;
- ukushintshwa kwezikhathi zesikhathi;
- ukuguqulwa kwesimiso somsebenzi;
- ukusetshenziswa ngokweqile kwekhofi;
- ukuphola ngokushesha noma ukuphumula kwesikhathi.
Iyini i-hypersomnia?
I-Hypersomnia yisimo lapho umuntu ehlangabezana nokulala kokulala. Ngisho nangemva kokulala isikhathi eside. Elinye igama lale disorder lilele ngokweqile ukulala kwansuku zonke, noma i-hypersomnia yansuku zonke. Kungaba:
- okuyisisekelo (isifo esizimele);
- secondary (ngenxa yezinye izifo futhi enye yezimpawu).
Isizathu se-hypersomnia yesibili kungaba izifo ezilandelayo:
- i-apnea yokulala (ukuyeka izinhlangothi zokuphefumula);
- Isifo sikaParkinson;
- ukuhluleka kwezinso;
- isifo esingapheliyo sokukhathala .
I-Hypersomnia ayiyona ingozi efanayo efana ne-narcolepsy, okuyinto isifo sezinzwa futhi esibi kakhulu esibangela ubuthongo obungazelelwe futhi obungalindelekile usuku lonke. Abantu abahlushwa yi-hypersomnia bangakwazi ukuhlala bephapheme ngokwabo, kodwa bazizwa bekhathele.
Kuyini Ukushona?
I-syndrome ye-insomnia ibhekisela ekuhlulekeni ukulala nokulala, noma ngamanye amazwi kungukulala ukujwayela. Kungabangelwa yi:
- ukushintshwa kwezikhathi zesikhathi;
- ukucindezeleka nemizwa;
- ukuhluleka kwe-hormone;
- izinkinga ngokugaya.
Ukungalahleki kungaba uphawu lwesinye isifo. Ukungaboni kahle kuthinta impilo enhle kanye nempilo, ikhwalithi yokuphila, kuholela ezinkingeni ezifana nalezi:
- ukucindezeleka;
- ukucasula;
- inzuzo yesisindo;
- ukuwohloka komsebenzi nokusebenza kwesikole.
Ukuqwashisa kuyinto ejwayelekile kakhulu, cishe 50% kubo bonke abantu abadala bakuthola esikhathini esithile empilweni yabo. Isifo esinjalo sokulala sithinta abesifazane nabantu asebekhulile kaningi. Ukuqwashisa kuhlukaniswe izinhlobo ezintathu;
- Okungapheliyo . Okungenani inyanga eyodwa.
- Isikhathi sesikhathi . Kwenzeka ngesikhathi sokuhamba kwesikhathi.
- Ushintsho . Ukulala ebusuku ebusuku, okuvame ukuhlotshaniswa nokushintsha kwezikhathi zesikhathi.
Kuyini i-parasomnia?
Ukuphazamiseka kuyindlela yokuphazamiseka kokulala okubangela ukunyakaza okungavamile nokuziphatha kumuntu olele. Isibonelo:
- ukulala;
- ekhuluma ephusheni;
- ibubula;
- i-nightmares;
- ukungabikho komchamo;
- amazinyo agaya kanye nomhlathi.
Ukugula ukulala - ukwelashwa
Kuye ngohlobo nokubangela, izindlela zizohluka, kanye nendlela yokuphatha ukuphazamiseka kokulala. Ngokuvamile, ukwelashwa kokuphazamiseka kokulala kuyinhlanganisela yenqubo yezokwelapha kanye nezinguquko zokuphila. Izinguquko ekudleni nasekuhlaleni nsuku zonke zingathuthukisa kakhulu izinga lokulala. Iseluleko esithile sobuchwepheshe:
- Ukwandisa inani lemifino nezinhlanzi ekudleni, ukunciphisa ukusetshenziswa kweshukela.
- Ngena kumidlalo.
- Dala futhi ugcine imodi yokulala njalo.
- Phuza kancane ngaphambi kokulala.
- Ungaphuzi ikhofi kusihlwa.
Izidakamizwa zezinkinga zokulala
Odokotela kaningi babanika amaphilisi okuphazamiseka kokulala. Kungaba:
- amaphilisi okulala (ukubonisana nodokotela kuyadingeka);
- izithasiselo ze-melatonin (i-hormone ye-epiphysis, i-regulator of rhythms diurnal);
- antihistamines, uma ukugula kwesifo kuhlotshaniswa ne-allergies;
- antipyretics uma kubanda, okwabangelwa izinkinga zokulala.
Ngaphandle kwemithi, udokotela angase anikeze ukusetshenziswa:
- I-device yokuphefumula (ngokuvamile ngezimo ze-apnea, ukuyeka izingqinamba zokuphefumula isikhathi eside kunamasekhondi angu-10 ephusheni);
- futhi i-kapy ukuvimbela amazinyo okugaya nokugaya.
Ukuphazamiseka kokulala - amakhambi abantu
Ungayinaki izixazululo, uma kukhona izinkinga zokulala - ukwelashwa okuyinkimbinkimbi enikeza umphumela omuhle. Isibonelo, i-decoction ye-verbena uma kwenzeka ukuphazamiseka kokulala, izokusiza ukujamisa ukujikeleza kwegazi nokuzola phansi, okusiza ukulala okulula ukulala. Izakhiwo ezifanayo ziyaziwa kwamanye amakhambi:
- i-valerian;
- i-motherwort;
- i-chamomile;
- Wort St. John's Wort.
Futhi, uma kwenzeka ukuphazamiseka kokulala, kunconywa ukuba uphuze ijusi lika-cherry, njengoba kungumthombo we-melatonin, okusiza ukugcina ubuthongo nokuvuka kwawo, "kuvumelanisa" ama-biochas abantu. Inkinga yokulala ingaxazululwa yile recipe ethandwayo njengobisi olufudumele nobusi.
Amaphuzu okulala ukulala
Kukholelwa ukuthi ukugqugquzelwa kwamaphuzu athile kulungisa ibhalansi yamandla. Ukuphuza ukulala kungalungisa ukuphathwa okulula nokupakisha amaphuzu athile emzimbeni:
- Iphuzu eliphakathi kwamashiya.
- I-Zone ngemuva kwebhayisikili phakathi kwesithupha nesithombe sangaphambili.
- Amaphuzu ngemuva kwe-lobes.
- "Macquar Whirlwind".