Yintoni ubudlelwane phakathi kokuzila ukutya kunye nokuphazamiseka kokulala?Siyisombulula njani ingxaki?

Ukuzila ukutya kuchaphazela inkqubo yethu yemihla ngemihla nemikhwa yethu, ukutshintsha amaxesha esikutya nawokulala.Omnye weyona mingeni inzima ajamelana nayo umntu ozile ukutya kukuphazamiseka kokulala, okubangelwa zizinto ezininzi kwinani elincinane leeyure esilala ngazo nomgangatho wazo. , ngakumbi ebudeni benyanga yeRamadan, kuba sidla ngokuyitshintsha imikhwa yethu, yaye sinokuhlala ixesha elide ngakumbi kunesiqhelo, okanye sivuka sele kusempondo zankomo ukuze sitye isidlo se<em>suhoor.

Nangona kunjalo, izizathu kunye nezinto ezichaphazela umgangatho wobuthongo zivela kwimikhwa emibi egcina umntu ephapheme, kwiingxaki zonyango eziphazamisa umjikelezo wakhe wokulala, ngokutsho kwapapashwa yiwebhusayithi "WebMD" ejongene nempilo kunye nemicimbi yonyango.

Iingcali zilumkisa ngeengozi zokungabikho kokulala, njengoko kunokuba nefuthe phantse kuzo zonke iindawo zobomi bethu, ngakumbi ekubeni umntu omdala kufuneka afumane iiyure ezi-7 ukuya kwezi-8 zokulala kakuhle imihla ngemihla. Uphando lwezeNzululwazi lunxibelelanisa ukungalali kakuhle kwiingozi zemoto, iingxaki zobudlelwane, ukungaqhubi kakuhle komsebenzi, ukwenzakala okunxulumene nomsebenzi, iingxaki zenkumbulo, kunye nokuphazamiseka kweemvakalelo.

Uphononongo lwakutshanje lukwabonisa ukuba ukuphazamiseka kokulala kunokubangela isifo sentliziyo, ukutyeba nesifo seswekile.

Iimpawu zokuphazamiseka kokulala

Iimpawu zokuphazamiseka kokulala ziquka:

• Ukuziva ukozela kakhulu emini
• Ubunzima bokulala
• Ukurhona
• Ukuyeka ukuphefumla okwethutyana, rhoqo xa ulele (i-apnea)
• Ukuziva ungakhululekanga emilenzeni kunye nomnqweno wokuyihambisa (i-restless legs syndrome)

Umjikelo wokulala

Kukho iintlobo ezimbini zokulala: uhlobo lokuqala lubandakanya ukunyakaza kwamehlo ngokukhawuleza, kwaye uhlobo lwesibini lubandakanya ukunyakaza kwamehlo okungakhawuleziyo. Umntu uphupha ngexesha lokunyakaza kwamehlo ngokukhawuleza, okuthatha i-25% yokulala, kwaye kwandise ixesha elide ekuseni. Umntu uchitha ixesha eliseleyo lokulala kwintshukumo yamehlo engakhawulezileyo.

Kuqhelekile ukuba nabani na abe nengxaki yokulala rhoqo emva kwexesha elithile, kodwa xa ingxaki iqhubeka ebusuku emva kobusuku, emva koko kukho ukuphuthelwa. Kwiimeko ezininzi, ukuphuthelwa kunxulumene nemikhwa emibi ngaphambi kokulala.

Iingxaki zempilo yengqondo ezinjengokudakumba, ukuxhalaba, kunye noxinzelelo lwasemva koxinzelelo nazo zibangela ukuphuthelwa. Ngelishwa, amanye amayeza asetyenziselwa ukunyanga ezi meko anokubangela iingxaki zokulala.

Ukungalali kakuhle kudla ngokunxulunyaniswa neengxaki zempilo ezifana nezi:

• Isifo samathambo
• Isitshisa
• Iintlungu ezingapheliyo
Umbefu
• Iingxaki zokuvaleka kwemiphunga
• Ukumelwa yintliziyo
• Iingxaki zedlala lengqula
• Iziphazamiso zemithambo-luvo ezifana ne-stroke, i-Alzheimer's, okanye i-Parkinson

Ukukhulelwa yenye yezinto ezibangela ukuphuthelwa, ngakumbi kwi-trimester yokuqala neyesithathu, kunye nokuyeka ukuya exesheni. Bobabini amadoda nabasetyhini bavame ukuba neengxaki zokulala emva kweminyaka engama-65.

Ngenxa yokuphazamiseka kwesigqi se-circadian, abo basebenza iishifti zasebusuku kunye nokuhamba rhoqo banokuchaphazeleka kukubhideka ekusebenzeni "kwewotshi yangaphakathi yomzimba."

Relax kwaye wenze umthambo

Ukunyanga oonobangela bonxunguphalo kunceda ukunciphisa iimeko zokungalali kunye nokuphazamiseka kokulala, ngoqeqesho lokuphumla kunye ne-biofeedback, ethoba ukuphefumla, ukubetha kwentliziyo, izihlunu kunye neemvakalelo.

Ukuzilolonga rhoqo kufanele kwenziwe emva kwemini, ukhumbula ukuba ukwenza umthambo kwiiyure ezimbalwa ngaphambi kokulala kunokuba nemiphumo eyahlukileyo kuze kukugcine uphaphile.

Iilwimi

Ukutya kunye neziselo ezithile zinokubangela amaphupha amabi. Kufuneka ugweme ukusebenzisa i-caffeine, kuquka ikofu, iti, kunye nesoda kwiiyure ze-4-6 ngaphambi kokulala, kwaye uhlale kude nokutya okunzima okanye okuneziqholo.

Iingcali zicebisa ukuba kutyiwe ukutya okulula ngokuhlwa nangexesha lesidlo se<em>suhoor ebudeni benyanga yeRamadan, kuba ineepesenti ezininzi zeecarbohydrates kwaye kulula ukwetyisa.

Isiko lokulala

Wonke umntu unokuxelela ingqondo nomzimba wakhe ukuba lixesha lokuba alale, ngokwenza amasiko afana nokuhlamba ngokufudumeleyo, ukufunda incwadi, okanye ukuziqhelanisa nemithambo yokuphumla efana nokuphefumla nzulu. Kwakhona kubalulekile ukuzama ukulala nokuvuka ngexesha elifanayo yonke imihla, nangempelaveki.