Izeluleko Ezi-9 Zokulwa Nokuqwasha

Ngaphambi kokubona lezi Zeluleko Ezi-9 Zokulwa Nokuqwasha, ngikumema ukuthi ubuke le vidiyo enesihloko esithi "Ungalala kanjani kahle uvuke uzodla umhlaba."

Kule vidiyo basinikeza imininingwane ngokhiye besayensi ukuze sikwazi ukuthuthukisa ikhwalithi yethu yokulala futhi sikwazi ukuzuza ngokulala okuphumuzayo:

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"El ukulala  akayena umeluleki omuhle. Ukuphela kwento ekuvumela ukuthi ubone ngokucacile yimiphumela yokushoda kokulala, futhi lokho kucaca kuqeda imicabango nemizwa.”UCarlos Monsivais

Ukuqwasha kuyinkinga yokulala ebonakaliswa ubunzima bokuqalisa nokugcina ukulala okungenani ubusuku obungu-3 ngesonto. kuyahlukahluka ekutheni ihlala isikhathi esingakanani nokuthi kwenzeka kaningi kangakananiEsikhathini esifushane ibizwa ngokuthi ukuqwasha okukhulu kanti uma ihlala isikhathi eside ibizwa ngokuthi ukuqwasha okungapheli, okuyilapho umuntu eba nokuqwasha okungenani ubusuku obuthathu ngesonto inyanga noma ngaphezulu.

Ezinye zezimpawu yilezi: ubunzima bokulala, ukuvuka kaningi ebusuku nokuba nobunzima bokulala, ukuvuka ekuseni kakhulu, ukuzizwa ukhathele lapho uvuka, njll.

Kunezinhlobo ezimbili zokuqwasha: ukuqwasha okuyinhloko kanye nokuqwasha kwesibili.

Ukuqwasha okuyinhloko: kusho ukuthi umuntu unezinkinga zokulala ezingahlobene ngqo nanoma yisiphi esinye isimo sempilo noma inkinga.

Ukuqwasha kwesibili: kusho ukuthi umuntu unenkinga yokulala ngenxa yokunye okuthile, njengesimo sempilo, ubuhlungu, imithi ayiphuzayo, noma into ayisebenzisayo.

Izimbangela zokuqwasha

Izimbangela zokuqwasha zingabandakanya: ukucindezeleka okukhulu kwempilo, ukugula, ukukhathazeka ngokomzwelo noma ngokomzimba, izinto zemvelo ezifana nomsindo, ukukhanya noma ukushisa okukhulu, eminye imishanguzo, ukuphazamiseka nohlelo lokulala olujwayelekile, ukudangala kanye / noma ukukhathazeka.

Amanye amathiphu okuvimbela ukuqwasha yile:

1. Gcina amahora avamile:  Lala futhi uvuke cishe ngasikhathi sinye nsuku zonke, lokhu kuzohlela umzimba ukuthi ulale kangcono.

2. Yakha indawo yokulala ephumuzayoIgumbi kumele ligcinelwe ukuphumula nokulala, hhayi ukwenza eminye imisebenzi, kumele siligcine ngangokunokwenzeka kuthule futhi kumnyama kungenzeka futhi kushise njalo. Kumele futhi siqiniseke ukuthi umbhede ukhululekile, umatilasi awuthambile kakhulu noma unzima kakhulu.

3.Expose njalo elangeni ntambama: Lokhu kusiza ukukhuthaza ukukhishwa kwe- i-melatonin, eyi-hormone esiza ukulawula isigqi se-circadian.

4.Gwema ukudla iziphuzo eziningi noma ukudla ngaphambi kokulala, njengoba lokhu kwenza kube nzima ukulala.

5. Yidla ukudla okuningi okunothe ngama-antioxidants (njengemifino eluhlaza okotshani) nezithelo (njengama-blueberries, amapomegranati, nama-cherries). Ukudla okunama-carbohydrate amaningi namaprotheni amancane namafutha kungakhuphula umkhiqizo we i-serotonin ne-melatonin, amakhemikhali obuchopho ahlobene nokulala. Ukudla i-carbohydrate ngaphambi kokulala kungasiza (i-granola, okusanhlamvu okungenashukela, noma amakhukhi ngobisi).

6.Vocavoca umzimba njalo: Ukuvivinya umzimba njalo, ngokulingene (imizuzu engama-30 ngosuku izinsuku ezinhlanu ngesonto) kungasiza ekunciphiseni okunye ukungezwani okuqongelelwe emini, Kunconywa ukukwenza ngaphambi kokudla kwakusihlwa futhi akufanele kwenziwe eduze kakhulu nesikhathi sokulala (okungenani amahora amathathu ngaphambili), ngoba kungenjalo, umphumela ohlukile kungenzeka.

7.Hlanganisa itiye leValerian (Valeriana sp.Ukukhishwa okumisiwe, 200-400 mg ngesikhathi sokulala, se Ukulala.

8. Gwema ukubuka iwashi: Lokhu kukhuthaza ukukhathazeka nokukhathazeka ngesikhathi.

9. Zama ukukhululeka ngaphambi kokulala: ngalokhu ungalalela umculo, ufunde, usebenzise inqubo ye ukucabanga noma ukuzindla.

Ukwelashwa kokuqwasha

Ukungalali kahle kungahle kungadingi ukwelashwaNgenxa yalokhu, kubalulekile ukugxila ezindleleni zokuvimbela, njengoba kungavinjelwa noma kwelashwe ngokuzijwayeza ukulala kahle.

Ukwelashwa kokuqwasha okungamahlalakhona kufanele uqale uthole ukuthi ngabe kukhona yini izifo eziyimbangela noma izinkinga zempilo ezidala ukulala futhi uma kunjalo, leso sifo kufanele silashwe.

Inhlanzeko yokulala nayo isetshenziswa kabanzi kubantu abanokuqwasha okungamahlalakhona, Lokhu kubandakanya ukuguquka kwendlela yokuphila nezindlela zokuvimbela ezibandakanya imikhuba yokulala enempilo.

Ukwelashwa okukhanyayo okukhanyayo, ukunciphisa ukunakwa okususelwa ekunakekeleni kuyasiza kakhulu, futhi i-acupuncture ne-acupressure kunesiko elide lokwelapha ukuqwasha ngempumeleloAmavithamini asetshenziswa futhi ngokubambisana namakhambi we-homeopathic namakhambi, ikakhulukazi kubantu abadala.

Imithi

Uma ushintsho enhlanzweni yokulala lungasizi, Imithi kadokotela (kufaka phakathi i-benzodiazepines) ingahle ifanele. I-Benzodiazepines ifaka i-temazepam (i-Restoril), i-flurazepam (iDalmane), i-estazolam (i-ProSom), ne-triazolam (iHalcion). Kufanele uqaphele futhi uthathe le mithi ngokuqondisa kochwepheshe, ngoba i-benzodiazepines pZingadala ukuncika ngokwengqondo nangokomzimba.

URamelteon (Rozerem) ungowesigaba esisha semithi esibizwa ngama-melatonin agonists., Sikhuthaza ukuqala kokulala, amazinga akhulayo we-hormone yemvelo i-melatonin, esiza ekujwayeleni isigqi se-circadian nemijikelezo yokulala.

Ukwelashwa kokuziphatha kwengqondo nakho kungasiza kakhulu, njengoba izindlela zokuziphatha zisiza shintsha indlela yokuziphatha engenza ukuqwasha kube kubi kakhulu funda izindlela ezintsha zokukhuthaza ukulala. Lokhu kwelashwa kuhloselwe ukubuyisa amaphethini okulala okunempilo, kusiza umuntu ukubhekana nenkinga yakhe yokulala.

Indlela yokuziphatha engqondweni, ebizwa ngokuthi "inhloso eyindida," isiza ukuvuselela amaphethini wokulala nge yenza okuphambene nokuziphatha okubangela ukukhathazeka, isikhathi eside ngaphambi kokulala, isibonelo, umuntu onesifo sokuqwasha ngenxa yokukhathazeka ngokungakwazi ukulala, kufanele alungiselele ukuhlala ephapheme, okungukuthi, enze okuphambene nalokho okufuna ukukufeza.

Enye indlela yokuziphatha kwengqondo, ebizwa ngokuthi "yeka ukucabanga," iyasiza ukunciphisa ukukhathazeka okuhambisana nokulala, futhi kunciphise namathuba okucabanga ngokulala ngezinye izikhathi.

Fuentes:

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