Iingcebiso ezili-9 zokulwa ukulala

Ngaphambi kokubona ezi Ngcebiso ze-9 zokulwa nokungalali, ndiyakumema ukuba ubukele le vidiyo inesihloko esithi "Indlela yokulala kakuhle kwaye uvuke uyokutya umhlaba."

Kule vidiyo basinika ulwazi ngezitshixo zenzululwazi ukuze sikwazi ukuphucula umgangatho wokulala kwaye sikwazi ukuxhamla kubuthongo obuzolileyo:

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"El kulala  akangomcebisi olungileyo. Ekuphela kwento ekuvumela ukuba ubone ngokucacileyo ziziphumo zokungalali, kwaye oko kucaca kuphelisa iingcinga neemvakalelo.”UCarlos Monsivais

Ukuphuthelwa sisifo sokulala esibonakala kubunzima bokuqalisa kunye nokugcina ukulala ubuncinci ubusuku be-3 ngeveki. iyahluka ngokuthatha ixesha elide kwaye kwenzeka kangaphiKwixesha elifutshane kubizwa ngokuba kukungalali ngokwaneleyo kwaye xa kuhleli ixesha elide kubizwa ngokuba kukungalali okungapheliyo, kuxa umntu ephuthelwe ubuncinane ubusuku obuthathu ngeveki inyanga okanye nangaphezulu.

Ezinye zeempawu zezi: ubunzima bokulala, ukuvuka rhoqo ebusuku kunye nokuba nobunzima bokulala kwakhona, ukuvuka ekuseni kakhulu, ukuziva udiniwe xa uvuka, njl.

Zimbini iindidi zokungalali: ukuphuthelwa okungundoqo kunye nokuqaqanjelwa kokulala kwesibini.

Ukuphuthelwa okokuqala: kuthetha ukuba umntu uneengxaki zokulala ezingadibani ngqo nayo nayiphi na imeko yempilo okanye ingxaki.

Ukuphuthelwa kwesekondari: kuthetha ukuba umntu unengxaki yokulala ngenxa yento ethile, enje ngemeko yempilo, iintlungu, amayeza awasebenzisayo, okanye into ayisebenzisayo.

Oonobangela bokungalali

Oonobangela bokungalali bungabandakanya: uxinzelelo lobomi olubalulekileyo, ukugula, uxinzelelo lweemvakalelo okanye umzimba, izinto ezinje ngendawo enje ngengxolo, ukukhanya okanye ubushushu obugqithisileyo, amayeza athile, ukuphazamiseka kwishedyuli yokulala yesiqhelo, uxinzelelo kunye / okanye uxinzelelo.

Ezinye iingcebiso zokuthintela ukuphuthelwa zezi:

Gcina iiyure eziqhelekileyo:  Yiya ebhedini uvuke malunga nayo ixesha elifanayo yonke imihla, Oku kuyakwenza ukuba umzimba ulale ngcono.

2. Yenza indawo yokulala ephumlaIgumbi kufuneka ligcinelwe ukuphumla nokulala, hayi eminye imisebenzi, kufuneka siligcine linjalo cwaka kwaye kumnyama kunokwenzeka kwaye kubushushu obuqhelekileyo. Kufuneka siqinisekise nokuba umandlalo ukhululekile, umatrasi awuthambanga kakhulu okanye uqinile.

3. Rhoqo uziveze elangeni emva kwemini: Oku kunceda ukukhuthaza ukukhutshwa kwe i-melatonin, eyihomoni enceda ukulawula isingqisho se-circadian.

4.Avoid ukutya okuninzi okanye ukutya ngaphambi kokulala, njengoko oku kwenza kube nzima ukulala.

Yitya ukutya okune-antioxidant (ezinje ngemifuno eluhlaza) kunye neziqhamo (ezinje ngeeblueberries, iirharnate kunye neetsheri). Ukutya okuphezulu kwiicarbohydrate kunye neeprotein ezincinci kunye namafutha kunokunyusa imveliso i-serotonin kunye ne-melatonin, imichiza yobuchopho enxulunyaniswa nokulala. Ukutya ukutya kweecarbohydrate ngaphambi kokulala kunokunceda (igranola, icereal engenaswekile, okanye iicookies ezinobisi).

6. Zilolonge rhoqo: Ukuzivocavoca rhoqo, okumodareyitha (imizuzu engama-30 ngosuku iintsuku ezintlanu ngeveki) kunokunceda ekunciphiseni uxinzelelo olwakhiwe emini, kuyacetyiswa ukuyenza ngaphambi kwesidlo sangokuhlwa kwaye akufuneki yenziwe kufutshane kakhulu nexesha lokulala (ubuncinci iiyure ezi-3 ngaphambili), kuba ukuba akunjalo, isiphumo esichaseneyo sinokwenzeka.

7. Galela iti yeValerian (Valeriana sp.Isicatshulwa esimiselweyo, i-200-400 mg ngexesha lokulala, se Ukulala.

8. Kunqande ukujonga ixesha: Oku kukhuthaza ukuxhalaba kunye nokuthanda ixesha.

9. Zama ukuphumla ngaphambi kokuba ulale: oku unokumamela umculo, ufunde, uziqhelanise nobuchule be ukucamngca okanye ukucamngca.

Unyango lokungalali

Ukuphuthelwa ngokukuko akunakufuna unyangoKule nto, kubalulekile ukuba ugxile kwiindlela zokuthintela, njengoko zihlala zinokuthintelwa okanye ziphiliswe ngokwenza imikhwa elungileyo yokulala.

Unyango lokungalali okungapheliyo kufuneka uqale ufumanise ukuba ngaba zikhona na izifo ezingunobangela okanye iingxaki zempilo ezibangela ukulala kwaye ukuba kunjalo, eso sifo kufuneka sinyangwe.

Ukulala ucoceko kukwasetyenziswa ngokubanzi kubantu abane-insomnia engapheliyo, Oku kubandakanya utshintsho kwindlela yokuphila kunye neendlela zokuthintela ezibandakanya imikhwa yokulala esempilweni.

Unyango olukhanyayo olukhanyayo, ukunciphisa uxinzelelo olusekwe kwingqwalaselo kuyanceda, kunye nokwenza i-acupuncture kunye ne-acupressure inesiko elide lokunyanga ukulala ngempumeleloIivithamini zikwasetyenziswa ngokudibeneyo kunyango lwe-homeopathic kunye namayeza esintu, ngakumbi kubantu abadala.

Amayeza

Ukuba utshintsho kwezempilo alunakunceda, Amachiza amiselweyo (kubandakanya i-benzodiazepines) anokulunga. I-Benzodiazepines ibandakanya i-temazepam (i-Restoril), i-flurazepam (iDalmane), i-estazolam (i-ProSom), kunye ne-triazolam (Halcion). Kuya kufuneka ulumke kwaye uthathe la mayeza phantsi kweliso leengcali, kuba i-benzodiazepines pBanokubangela ukuxhomekeka kwengqondo kunye nomzimba.

URamelteon (Rozerem) ngoweklasi entsha yamachiza abizwa ngokuba yi-melatonin agonists., Ukukhuthaza ukuqaliswa kokulala, ukwanda kwamanqanaba ehomoni yendalo i-melatonin, enceda ekuqhelaniseni isingqisho sokujikeleza kunye nemijikelezo yokulala.

Ukunyanga ngokuziphatha kwengqondo kunokuba luncedo kakhulu, njengoko iindlela zokuziphatha zinceda tshintsha indlela yokuziphatha enokwenza ukulala okungalunganga ngakumbi ufunde indlela entsha yokuziphatha ukukhuthaza ukulala. Olu nyango lujolise ekubuyiseleni iipateni zokulala ezisempilweni, ukunceda umntu ukuba ajongane nengxaki yakhe yokulala.

Indlela yokuziphatha kwengqondo, ebizwa ngokuba "yinjongo yokuphikisa," inceda ukubuyisela iipateni zokulala ngokuthi yenza ngokuchaseneyo nokuziphatha okubangela ixhala kwangaphambi kokuba ulale, umzekelo, umntu ophuthelwa kukukhathazeka ngenxa yokungakwazi ukulala, kufuneka azilungiselele ukuhlala ephaphile, oko kukuthi, enze ngokuchaseneyo nento efuna ukufezekisa.

Enye indlela yokuziphatha kwengqondo, ebizwa ngokuba "yeka ukucinga," iyanceda ukunciphisa uxinzelelo olunxulunyaniswa nokuya kulala, kunye nokunciphisa amathuba okuba ucinga ngokulala ngamanye amaxesha.

Imithombo:

http://www.webmd.com/sleep-disorders/guide/insomnia-symptoms-and-causes

http://www.nhs.uk/Livewell/insomnia/Pages/insomniatips.aspx

http://umm.edu/health/medical/altmed/condition/insomnia