Ukuba unengxaki yokulala kwaye ucinga ngokuthatha iipilisi (okanye sele uqalile ukuzithatha), zama ezinye zezi ngcebiso kuqala.
Olu lwazi alwenzelwanga ukuba lithathe indawo yengcebiso zonyango.
Dibana nogqirha wakho ngaphambi kokuba uthathe naliphi na iyeza lokulala, uyeke ukusebenzisa, okanye utshintshe idosi emiselweyo.
Ngaphambi kokungena kwi-TOP 8 yethu, ndincoma ukuba ubukele le vidiyo imfutshane apho umbhali owaziwayo waseSpain kunye nefilosofi u-Elsa Punset ethetha malunga nendlela yokulala esebenza kwaye asinike uthotho lweengcebiso eziluncedo kakhulu:
[Unokuba nomdla «Isikhokelo kufuneka ulale ngcono«]
1) Sukuthatha iipilisi zokulala (benzodiazepines) okanye uqale ngokurhoxa ngokuthe chu xa usebenzisa icebiso kweli nqaku.
Kwimeko apho uthathe isigqibo sokuyeka iipilisi zokulala, zama Chonga ukuba ngaba unalo naluphi na uhlobo lwengxaki enkulu emzimbeni okanye engqondweni. Kwimeko apho unengxaki ongakwaziyo ukuyilawula, jonga ukuba kufanelekile na ukwenza lomzamo wokumisa eli yeza.
Iipilisi zokulala zine- iqondo eliphezulu lokuxhomekeka nokunyamezelanaOko kukuthi, bathatha isiphumo esincinci kunye nesincinci kwaye kuya kufuneka uthathe amathamo amaninzi ukufezekisa isiphumo esifunayo. Kuyinyani ukuba abantu abaninzi bafumana umhlaba ophakathi kwaye ukusuka apho abadluli ... kodwa umngcipheko wokuba likhoboka kunye nokusetyenziswa gwenxa kwezi pilisi uphezulu kakhulu.
Ukuba sele uqalile ukuthatha ezi ntlobo zeepilisi:
* Ukuba umiselwe ukusebenza ngokukhawuleza, ukuphelisa ngokukhawuleza i-benzodiazepines (triazolam okanye midazolam), zama endaweni yazo ezinye izinto ezicothayo kwaye zingangxami ngokukhawuleza (umz. iValium). Nje ukuba olu tshintsho lwenziwe, ngokuthe chu ukunciphisa inani leValium. Kungcono ukuba ugqirha wakho akucebise malunga nokuncitshiswa.
2) Chonga unobangela wokulala kwakho.
Mhlawumbi kungenxa yemeko yokusingqongileyo ekulula ukusombulula: Mhlawumbi kukho ukukhanya kakhulu egumbini, ingxolo eninzi, ukungangeni komoya kakuhle, ubushushu obaneleyo ... Mhlawumbi kungenxa yokuba usela iziselo ezibandayo kunye nekofu ebusuku.
Kwangokunjalo, ukuqhubeka nokungalali kuqhelekile ukuba luphawu lwe ingxaki yezonyango okanye yengqondo loo nto ayinakunyangwa ngeepilisi zokulala.
Ukuzilolonga njengenye indlela yokulala iipilisi.
Izifundo zibonise ukuba ukuzilolonga emini kunokuphucula ukulala ebusuku. Xa sisenza umthambo, sifumana ukwanda okubonakalayo kubushushu bomzimba, kulandelwe, emva kweeyure ezimbalwa kamva, ngokuhla okukhulu kubushushu bomzimba. Oku kwehla kobushushu bomzimba kwenza kubelula ukulala kwaye ulale. Elona xesha lilungileyo lokuzilolonga yimva kwemini.
Los i-aerobics zezona zilungileyo ukulwa nokulala, kuba zonyusa inani leoksijini efikelela egazini. Zama ukubaleka, ukuhamba ngokukhawuleza, ukukhwela ibhayisekile, ukudanisa, okanye ukutsiba ngentambo. Jonga ugqirha wakho ukuze uqiniseke ukuba uphilile ngokwaneleyo ukwenza imisebenzi yomzimba, kwaye ukhumbule ukolula ngaphambi nasemva kokusebenza kwakho.
Kufuneka wenze umthambo ongakanani?
Uphononongo olwenziwe ngabaphandi kwiYunivesithi yaseStanford yezoNyango lufumanise ukuba abantu abenza umthambo rhoqo, ngokumodareyitha, nangokuzilolonga imizuzu engama-30 ukuya kwengama-40 amaxesha amane ngeveki balala phantse iyure ixesha elide kunabo bangazilolanga. Ukongeza ukonwabela umgangatho wokulala ongcono, le shedyuli yokuzilolonga ikwazile ukunciphisa ixesha elichithwe ukulala ngesiqingatha.
4) Izinto zendalo ezenza ukuba ulale.
Uninzi lwabantu lukhetha ezi ntlobo zonyango lwendalo ukulwa ukuphuthelwa, nangona kunjalo ukusebenza kwayo akucaci.
* Amayeza okulala.
Kukho amayeza amaninzi asetyenziselwa ukwenza ubuthongo: i-chamomile, i-valerian, i-lemon balm, i-passionflower, i-lavender kunye ne-St. Abantu abaninzi basela iti ye-chamomile kwiipropathi zayo zokuthambisa. Ngelixa kukho idatha ebonisa ukuba i-valerian inokuba luncedo ekulweni nokungalali, kwiidosi eziphezulu kunokubangela amaphupha acacileyo, umbono ophuthileyo, kunye notshintsho kumgangatho wentliziyo.
* IMelatonin.
I-Melatonin yincindi yendalo eyonyusa ebusuku. Ikhaba ngorhatya kwaye amanqanaba ahlala ephezulu ubusuku bonke de acinezelwe kukukhanya kwakusasa. Nangona kunjalo, uninzi lwezifundo lufumanise ukuba i-melatonin ayingcono kunepilisi yeswekile (i-placebo). Olunye uphononongo lubonakalisile ukuba inokunceda ekulweni i-jet lag kunye nokuphazamiseka kokulala kubasebenzi abasebenza ebusuku. Kukho izongezo ze-melatonin.
* Zama.
I-Tryptophan sisiseko se-amino acid esetyenziselwa ukuyilwa kwe-serotonin, i-neurotransmitter ejongene neemvakalelo ezintle nezikhuthaza ukulala.
5) Iindlela zokuphumla, njengenye indlela yokulala iipilisi.
Iindlela zokuphumla ezinokuphelisa uxinzelelo kunye nokukunceda ulale zibandakanya iindlela ezilula zokucamngca, ukuphumla kwemisipha okuqhubekayo, i-yoga, iTai Chi, kunye nokusetyenziswa kokuphefumla nzulu. Ngokuziqhelanisa okuncinci, ezi zakhono zinokusebenza ngakumbi kunepilisi yokulala. Zama:
Inkqubo yesiqhelo yokuphumla ngaphambi kokuba ulale. Gxila kwimisebenzi ethe cwaka kunye nokuphumla, njengokufunda, i-yoga ethambileyo, okanye ukumamela umculo othambileyo ngaphambi kokuba ulale. Gcina izibane ziphantsi ukuze zikhulise ngokwendalo i-melatonin.
* Ukuphefumla kwesisu. Uninzi lwethu aluphefumli ngokunzulu njengoko kufanelekile. Xa siphefumla ngokunzulu, inkqubo yethu yeemvakalelo iyaphola. Vala amehlo akho kwaye uzame ukuphefumla ngokunzulu nangokucothayo, wenze impefumlo nganye ibe nzulu kuneyokugqibela. Phefumlela ngaphandle ngeempumlo uze uphefumle ngomlomo wakho.
* Ukuphumla kwezihlunu eziqhubekayo Ngaba kulula kunokuba ibonakala ngathi. Lala phantsi okanye uzenze wonwabe. Ukuqala ngeenyawo zakho, qinisa izihlunu zakho kangangoko unakho. Gcina olo xinzelelo kwimizuzwana eli-10, emva koko uphumle. Qhubeka usenza oku kwiqela ngalinye lezihlunu emzimbeni, ude ufike phezulu entlokweni yakho.
6) Unyango lokuziphatha kwengqondo (CBT) njengenye indlela yokulala iipilisi.
Abantu abaninzi bakhalaza ukuba ukukhathazeka, iingcinga ezimbi kunye nokukhathazeka kubenza bangalali ebusuku. Ukunyanga ngokuziphatha kwengqondo (CBT) luhlobo lonyango lwengqondo olunyanga iingxaki ngalo Ukulungiswa kweengcinga ezingasebenzi kakuhle okanye ezonakalisayo, iimvakalelo, kunye neendlela zokuziphatha. I-CBT yonyango olulula olunokuphucula ukulala ngokutshintsha indlela oziphatha ngayo xa ulele, kunye nokutshintsha iindlela ocinga ukuba zikugcina ungalali. Ikwajolise ekuphuculeni iindlela zokuphumla kunye nokutshintsha imikhwa yokuphila echaphazela iipateni zokulala.
I-CBT vs iipilisi zokulala.
Uphononongo lwakutsha nje lweHarvard Medical School lufumanise ukuba unyango lokuqonda kwengqondo (i-CBT), kubandakanya umthambo wokuphumla kunye nokwamkela imikhwa elungileyo yokulala, lwalusebenza ngakumbi ekunyangeni ukulala okungapheliyo kuneepilisi zokulala.
7) Yiba nesiqhelo.
Ukuba nesiqhelo sayo nayiphi na into kunokwenza ubomi bube lula. Xa ubomi bakho bulandela ukuqhubela phambili kwendalo, inyathelo elilandelayo liza kuwe njengewotshi.
Mhlawumbi sele unesiko lokulala elibandakanya ukuhlamba amazinyo, ukuhlamba ubuso, okanye ezinye izinto zokulungiselela ezinceda ukulungiselela ingqondo yakho ukuphumla.
Ukuba kunjalo, kwenzeka ntoni xa ulibale elinye lala manyathelo? Mhlawumbi uziva ungonwabanga. Ukuba unesiko okanye indlela yesiqhelo, bambelela kuyo.
8) Kuphephe ukutya ukutya okuninzi.
Ukuba utya isidlo sangokuhlwa esininzi, ukuphumla kwakho kobusuku kuya kuba kubi. Le yinto abantu abambalwa kakhulu abayaziyo ngayo. Bafudumala kwisidlo sangokuhlwa kwaye balale iyure enye okanye ezimbini. Yilapho isisu sakho siqala ukugaya. Imetabolism yakho kunye nengqondo ziyasebenza.
Ngaba akuvakali ngathi uye walala rhoqo ngeKhrisimesi okanye emva komthendeleko otye kakhulu kuwo?
Kuya kufuneka unikele ingqalelo kwilizwi elifundeka ngolu hlobo: "Yitya isidlo sakusasa njengokumkani, yitya njengenkosana kwaye nesidlo sangokuhlwa njengendoda elihlwempu". Ukuba koku ukongeza ukutya okusempilweni kunye nendalo ngokunokwenzeka, kunokwenzeka ukuba uya kulala ngcono. Iinkcukacha ezithe xaxe 1 y 2.
Ukuba ulithandile eli nqaku, cinga ngokwabelana ngalo nabantu abasondeleyo kuwe. Ndiyabulela kakhulu ngenkxaso yakho.
Kukho iindlela ezilungileyo kakhulu zokulala. Ndifikile kwisigqibo sokuba xa ungalali kungenxa yentloko yakho, ingqondo yakho, engayeki ukujikeleza kwaye awukwazi ukulawula loo majiko. Kufuneka ufundise ingqondo. Ukuba uyafuna, ukuba ulala okanye awulali kakuhle, ndicebisa ukuba ufuna ukuhamba kwiwebhu ukuze wonwabe kwaye apho unokufumana izixhobo zendalo ezinje ngokuphumla kunye nokucamngca ukuze ulawule ingqondo yakho, hayi ingqondo yakho wena.
Umbuliso ofudumeleyo kuwo wonke umntu
hooola ndingathanda ukuba undincede ndinengxaki enkulu yokulala kwaye into oyithethayo ingqondo ekhutheleyo edla ngokulawula kum ndisela iipilisi zokulala kwaye ndifuna ukuzishiya kwaye andazi ukuba ndingazisombulula njani ngokukhawuleza malunga ne-5 iintsuku ungalalanga kancinci 2 0 3 iiyure enkosi mhlobo
Molo Ana, ngokusisiseko into endiphawula ngayo kwinqaku.
Ndifuna ukwazi indlela yokulala ngaphandle kwamayeza
Unokukhetha eyona ilungele iimfuno zakho zemihla ngemihla !!!!
Ngokuqinisekileyo ngezi ngcebiso siya kulala ngcono.
Phendula nge quote
Ndiyayithanda ingcebiso yakho, ndilikhoboka leepilisi zokulala kwaye, ewe, idosi iyanda mihla le.
Molo Daniyeli, ndiyawathanda amanqaku akho. Ndiyavuyisana nawe. Imibuliso evela eTucumán, eArgentina.
Ewe, ndikuxelela ngokungalali kwam, ndafika inyanga nenyanga ndilala iiyure ezimbalwa kwaye ndinomgangatho ombi, ndide ndilale iiyure ezi-1 ukuya kwezi-2 / ubusuku, oko kundizisele ukonakala mpilo, iimpawu zazininzi, endixelelwe ngugqirha, ukuba uneempawu ezininzi kangaka, akakwazanga ukuzixilonga.
Kodwa ukuba undixelele ukuba uza kuqala ukunyanga ukungalali kwam kwaye ndiza kubona, emva kweveki ndithatha iipilisi zokulala, ndiye ndabona ukuba zonke iimpawu ziyanyamalala, ndaziva ndiphilile, ndilungile, ndonwabile kwaye ndaqala ukuphila Kwakhona, kamva ndenza izifundo zehomoni kwaye kwavela kakuhle, ugqirha wandixelela ukuba ingxaki yam kukuba umzimba wam nengqondo nganye zihamba ecaleni kwazo, azidityaniswanga, ngenxa yendlela yokuphila endiyenzileyo (ndazinikela ukuphanda ngayo yonke into ngaphandle kwekhefu).
Namhlanje, ndiyitshintshe indlela endiphila ngayo kwaye ndinyango ndiyeke iipilisi zokulala (ukuzilolonga, ukutya, amayeza). ukuba awulali ubohloka ngokubanzi.
Masinwabe…
Molo, unjani? Bendifuna ukuxelela ukuba ndiyalala kodwa andiphumli kwaye ndivuka ndidiniwe kakhulu, umzimba wam ubuhlungu imini yonke okwe zombie. Undicebisa ukuba ndenze ntoni, ukuba ungandinceda ndingakuxabisa. Enkosi
Ndinengxaki ye-tinnitus kwaye ingxolo yangaphakathi entlokweni yam indigcina ndingalali. Kungenxa yoko le nto ugqirha wandinika i-noctamid yokulala
Bendicinga ukuba incwadi yakho intle kakhulu
Ndicela undiphendule, ndisela ipilisi zokulala, ndinqwenela ukuziyeka, ziyandilimaza.
Ndifuna ukushiya iipilisi zokulala ngokungxamisekileyo
Ndifuna ukulala njengangaphambili, emva kwempikiswano enzima ugqirha andiyalele yona. UZolpidem kwaye ndifuna ukuyikhupha.
Ndifuna ukuyeka ukuthatha i-zolpiden eyalelwe ngugqirha
Molo kwiinyanga ezi-3 zokuba ndinengxaki yokungalali ndithatha ipilisi ndilala i-3 ukuya kwiiyure ze-4 indichaphazela ngokwasemzimbeni nangokwengqondo.