Buyini ubudlelwano phakathi kokuzila ukudla kanye nokuphazamiseka kokulala?Siyixazulula kanjani inkinga?

Ukuzila ukudla kuthinta imikhuba yethu yansuku zonke kanye nemikhuba yethu, ukushintsha isikhathi sokudla nesokulala.Enye yezinselelo umuntu ozilile abhekana nazo ukuphazamiseka kokulala, okudalwa yizici ezimbalwa zokuntuleka kwamahora kanye nekhwalithi yokulala, ikakhulukazi ngesikhathi sokulala. Inyanga kaRamadhan, ngenxa yokuthi ngokuvamile sishintsha imikhuba yethu, singase sihlale kakhulu kunokujwayelekile, noma sivuke sekuntwela ezansi ukuze sidle ukudla kwe-suhoor.

Kodwa-ke, izimbangela nezici ezithinta izinga lokulala zisukela emikhubeni emibi eyenza umuntu aphaphame ezinkingeni zezokwelapha eziphazamisa umjikelezo wakhe wokulala, ngokusho kwalokho okushicilelwe yiwebhusayithi yeWebMD ngezempilo nemithi.

Ochwepheshe baxwayisa ngezingozi zokuntula ubuthongo, njengoba kungase kube nomthelela cishe kuzo zonke izingxenye zokuphila kwethu, ikakhulukazi njengoba umuntu omdala kufanele athole amahora angu-7 kuya kwangu-8 okulala ngosuku. Ucwaningo lwesayensi luxhumanisa ukungalali kahle, izingozi zezimoto, izinkinga zobudlelwane, ukusebenza kabi komsebenzi, ukulimala okuhlobene nomsebenzi, izinkinga zenkumbulo, nokuphazamiseka kwemizwa.

Ucwaningo lwakamuva luphinde luveze ukuthi ukuphazamiseka kokulala kungase kubangele isifo senhliziyo, ukukhuluphala ngokweqile kanye nesifo sikashukela.

izimpawu zokuphazamiseka kokulala

Izimpawu zokuphazamiseka kokulala zihlanganisa:

Ukuzwa ubuthongo obukhulu emini
• Ukuhlupheka ngenxa yokuzumeka
• ukuhona
• Yeka ukuphefumula kafushane, ngokuvamile lapho ulele (i-apnea)
• Umuzwa wokungakhululeki emilenzeni kanye nesifiso sokuyinyakazisa (i-restless legs syndrome)

umjikelezo wokulala

Kunezinhlobo ezimbili zokulala: uhlobo lokuqala luhlanganisa ukunyakaza kwamehlo okusheshayo, kanti uhlobo lwesibili luhlanganisa ukunyakaza kwamehlo okungasheshi. Abantu baphupha ngesikhathi sokunyakaza kwamehlo okusheshayo, okuthatha u-25% wokulala, futhi kudlulele ezikhathini ezinde ekuseni. Umuntu uchitha isikhathi esisele sobuthongo enyakaza amehlo engasheshi.

Kuvamile ukuba noma ubani abe nenkinga yokulala njalo ngemva kwesikhashana, kodwa lapho inkinga iqhubeka ubusuku nemini, khona-ke ukuqwasha kusuke kukhona. Ezimweni eziningi, ukuqwasha kuhlotshaniswa nemikhuba emibi ngaphambi kokulala.

Izinkinga zempilo yengqondo ezifana nokucindezeleka, ukukhathazeka, nokucindezeleka kwangemva kokuhlukumezeka nakho kubangela ukuqwasha. Ngeshwa, eminye yemithi esetshenziselwa ukwelapha lezi zimo ingabangela izinkinga zokulala.

Ukulala okuphazamisayo kuvame ukuhlotshaniswa nezinkinga zempilo ezifana nalezi:

• Isifo samathambo
• isilungulela
Ubuhlungu obungapheli
Isifuba somoya
• izinkinga zamaphaphu ezivimbelayo
• ukuhluleka kwenhliziyo
Izinkinga ze-thyroid
• Ukuphazamiseka kwemizwa njengestroke, i-Alzheimer's noma i-Parkinson

Ukukhulelwa kungenye yezimbangela zokuqwasha, ikakhulukazi ku-trimester yokuqala neyesithathu, kanye nokunqamuka kokuya esikhathini. Bobabili abesilisa nabesifazane bavame ukuba nenkinga yokulala ngemva kweminyaka engama-65.

Njengomphumela wokuphazamiseka kwesigqi se-circadian, abantu abasebenza amashifu ebusuku futhi abavame ukuhamba bangahlushwa ukudideka ekusebenzeni "kwewashi lomzimba wangaphakathi".

Nethezeka futhi uzivocavoce

Ukwelapha izimbangela zokukhathazeka kusiza ukunciphisa ukuqwasha nokuphazamiseka kokulala, ngokuqeqesha ukuphumula kanye ne-biofeedback, okuthulisa ukuphefumula, ukushaya kwenhliziyo, imisipha nomoya.

Ukuvivinya umzimba njalo kufanele kwenziwe ntambama, ukhumbula ukuthi ukuvivinya umzimba phakathi namahora ambalwa ngaphambi kokulala kungaba nomphumela ophambene futhi kukugcina uphapheme.

ukudla

Ukudla okuthile neziphuzo kungabangela amaphupho amabi. I-caffeine, okuhlanganisa ikhofi, itiye ne-soda, kufanele igwenywe amahora angu-4-6 ngaphambi kokulala futhi ukudla okunzima noma okubabayo kufanele kugwenywe.

Ochwepheshe bayeluleka ukuthi udle ukudla okulula kusihlwa, futhi ekudleni kwe-Suhoor phakathi nenyanga ye-Ramadan, njengoba iqukethe iphesenti eliphezulu lama-carbohydrate futhi kulula ukugayeka.

umkhuba wokulala

Umuntu ngamunye angatshela ingqondo nomzimba wakhe ukuthi sekuyisikhathi sokulala, ngokwenza amasiko afana nokugeza okufudumele, ukufunda incwadi, noma ukwenza izivivinyo zokuphumula ezifana nokuphefumula okujulile. Kubalulekile futhi ukuzama ukulala nokuvuka ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto.