Ingxaki yokulala yinto engathandabuzekiyo engaphazamisa ukukhubazeka ngokomzimba, kwengqondo, yentlalo kunye nomoya. Wonke umntu ufuna ukwazi ngokuthe ngqo ukuba uthathe ntoni xa elele, kwaye yiyiphi inyathelo ekufuneka uyithathe. Emva kwakho konke, i-50% yabantu bonke abadala bafumana ingxaki yokulala ngexesha elithile ebomini babo. Kwaye iingcali azikwazi zonke izizathu kwaye ziqhube uphando malunga nokuba kutheni ukuphazamiseka kokulala .
Ingxaki yokulala - Izizathu
Ukuphazamiseka kwezizathu zokulala kungabangela ukuhlukeka, kodwa kwiimeko ezininzi, ukuphazamiseka okunjalo kubangela iingxaki zempilo:
- Ukuphefumula, ubanda kunye nezifo ezithintekayo kwiphepha eliphezulu lokuphefumula lunokuphefumula ebusuku. Ukungakwazi ukuphefumula ngeempumlo kubangela iingxaki zokulala.
- I-Nocturia, okanye ukuvuthwa kwamaxesha onke ebusuku, kukuphazamisa ubuthongo, kukubangela ukuba uvuke ngamaxesha amaninzi ebusuku. Ukungaphumeleli kwama-Hormonal kunye nezifo zesistim ye-genitourinary kungakhokelela kule ngxaki, nakunoma yintoni na - kuyisithuba sokubuyela kwingcali.
- Ukuxinezeleka kunye nokuxhalaba kunokuchaphazela umgangatho wobuthongo. Iingqungquthela, ukuthetha ephupheni kunye nokulala, okubangela, ukuphazamisa ukulala nokuphazamisa ukuphumla.
- Ubuhlungu obungapheliyo buyinkimbinkimbi kwinkqubo yokulala. Unako ukuvuka. Izizathu eziqhelekileyo zokubandezeleka okuqhubekayo:
- arthritis;
- isifo esingapheliyo;
- i-fibromyalgia (intlungu yesisu);
- isifo sesisu;
- intloko eqhubekayo;
- intlungu ehlala ephantsi.
Imiqondiso yokuphazamiseka kokulala
Iimpawu ziyahlukahluka ngokuxhomekeka kobunzima kunye nohlobo lokugula kwesifo sokuphazamiseka. Ziyakwazi ukuhluka uma isifo sokulala sisiphumo sezinye izifo emzimbeni. Nangona kunjalo, iimpawu eziqhelekileyo zokuphazamiseka kokulala ziquka:
- ubunzima bokulala;
- ubuthongo obuphakathi;
- ukukhathala komhla;
- Umnqweno onzulu wokuthatha i-nap ngexesha lomhla;
- ukucaphuka;
- uxhalaba;
- iingxaki ngokugxininiswa kwengqalelo ;
- ukuxinezeleka.
Iziphumo zokuphazamiseka kokulala
Wonke umntu uyazi ukuba yingozi ukulala, nokuba njani kunokuchaphazela isimo sengqondo kunye nenhlalakahle yempilo emini. Kodwa oku akusiyo yonke imiphumo yesifo sokulala - sichaphazela:
- ngeleko;
- ubomi besondo;
- imemori;
- impilo;
- kwaye kwanobunzima bomzimba.
Imiphumo emangalisayo kunye neyingozi, ekhokelela ekulahlekelweni kokulala okusemgangathweni:
- Ukuxinwa ngenye yezizathu zengozi. Isifo sokulala sisongela ukhuseleko loluntu ezindleleni. Ukuxhoma kunciphise ukuphendula ngendlela efanayo nokuqhuba ngexesha lokuxilisa. Ukulala ngokwedlulele emini kwandisa inani lezengozi kwindawo yokusebenzela.
- Ukulala kudlala indima ebalulekileyo kwiinkqubo zokucinga nokufunda. Ukungabikho kokulala kuphazamisa imisebenzi engqondweni yomntu - kunciphisa ingqwalasela, ukuxininisa, kuhambelana nenkqubo yokufunda. Imijikelezo eyahlukeneyo yobuthongo ibalulekile "ukwenza" iinkumbulo engqondweni - ukuba ungalali, awukwazi ukulibala into oye wafunda kunye namava emini.
- Iingxaki zokulala ziyanciphisa i-libido kunye nomdla kwisini kubasetyhini kunye namadoda. Amadoda aphethwe bubuthongo obuphakathi obangelwa yimingcipheko yokuphefumula inqanaba elingaphansi kwe testosterone.
- Ukuphazamiseka kokulala kunokuhlakulela imeko yoxinzelelo kwixesha. Ingxaki yokulala yobuninzi, ubuthongo obunzima, unxulumano oluqinileyo nokuxinezeleka, kuba yenye yezona zibonakaliso zokuqala kwesi sifo. Ukudandatheka kunye nokungazinzi kubondla - ukulahleka kokulala kunciphisa imiphumo yokudandatheka, ukudandatheka - kwenza kube nzima ukulala.
- Ukungabi nobuthongo kubangela ukuba ulusu luba lukhuni, phantsi kwamehlo kubonakala izibonda ezimnyama. Inyaniso kukuba xa kukho ukungabikho kokulala, umzimba uvelisa i-cortisol engaphezulu, i-hormone yokucindezeleka, iyonakalisa i-collagen yesikhumba, iprotheni enoxanduva lokunyaniseka kwayo.
- Ukungabikho kokulala kuhlobene ngokusondeza ukutya, kwaye ngenxa yokunyanya. I-Peptide ghrelin ivuselela ilambile, kwaye i-leptin isignal isifo esifanelekileyo kwingqondo, ekunqandeni ukutya. Ukunciphisa ixesha lokulala kunciphisa inani leptin emzimbeni, kwandisa izinga le-ghrelin. Ngenxa yoko-ukuphakama kwindlala kulabo balele ngaphantsi kweeyure ezingama-6 ngosuku.
- Ukuphazamiseka kokulala kubantu abadala kuthintela ukuchazwa kweziganeko. Iingxaki zokulala ekukholeni ukungakwazi ukwenza izigwebo ezichanekileyo, ukuvavanya kakuhle imeko kunye nokwenza ngokufanelekileyo ngokweemeko. Iyakuchukumisa kakubi ubuchule kunye nobuqu bomntu.
- Ukuphazamiseka kokulala kubungozi kwimpilo, ingozi yezifo ezinjengale:
- ukuhlasela kwentliziyo;
- i-arrhythmia;
- xi nzelelo;
- ukubetha;
- iswekile nesinye.
Iintlobo zokuphazamiseka kokulala
Iintlobo zokuphazamiseka kokulala zizo zonke iintlobo zokwephulwa ezihambelana nale nzeka. Oku akubandakanyi nje iingxaki zokulala, kodwa kunye nokulala, ukubonakaliswa okuhlukahlukeneyo kwiphupha - umzekelo, ukutyumza amazinyo okanye ukugcoba, kunye nokuphazamiseka kwesicwangciso se-neurological - i-narcolepsy, isici esibonisa ukulala okungalawulwayo emini. Kukho iintlobo ezininzi zokuphazamiseka kokulala.
Ukulala nokugula ngengxaki
Ukugqithisa ubuthongo nokuvuka kungenani elilinganayo kwenani leeyure ezichithwe kulezi zizwe. Ukulala nokuvuka kungalahleka ngezizathu ezahlukeneyo:
- kuhamba;
- utshintsho lwexesha lexesha;
- utshintsho lomsebenzi;
- ukusetyenziswa kwekhofi ngokweqile;
- ukuphulukana kwangaphambili okanye ukubuyela emva kwexesha.
Yintoni i-hypersomnia?
I-Hypersomnia yimeko apho umntu ehlala elele ebuthongo. Ngaphandle kokulala ixesha elide. Elinye igama le ngxaki ilala ngokugqithiseleyo komini, okanye i-hypersomnia yamini. Kungaba:
- ephambili (isifo esizimeleyo);
- okwesibini (ngenxa yezinye iintlungu kwaye yenye yeempawu).
Isizathu sesondlo sesibini singaba zizifo ezilandelayo:
- ukuphazamiseka kokulala (ukuyeka iziphazamiso zokuphefumula);
- Isifo sikaParkinson;
- ukuhluleka kwezintso;
- unesifo esingapheliyo .
I-Hypersomnia ayiyona ingxaki efanayo njengoko i-narcolepsy, eyona nto isifo esiyingozi kunye nesifo esibi kakhulu esibangela ubuthongo ngokukhawuleza nokungenakulinganiswa ngalo lonke usuku. Abantu abaphethwe yi-hypersomnia bahlala bephapheme ngokwabo, kodwa baziva bekhathele.
Yintoni i-Insomnia?
I-sleepiness syndrome ibhekisela ekungakwazi ukulala nokulala, okanye ngamanye amazwi kukuqhekeza ukulala. Kungabangelwa ngu:
- utshintsho lwexesha lexesha;
- uxinzelelo kunye neemvakalelo;
- ukuhluleka kwehomoni;
- iingxaki ngokutya.
Ukungazinzanga kungabonakalisa isibetho sesinye isifo. Ukungazinzi kakuchaphazelekanga kakuhle impilo kunye nempilo, umgangatho wobomi, ibangela iingxaki ezinjenge:
- ukudandatheka;
- ukucaphuka;
- inzuzo;
- ukuwohloka komsebenzi kunye nokusebenza kwesikolo.
I-insomnia yinto eqhelekileyo kakhulu, malunga ne-50% yabo bonke abantu abadala bahlangabezana nayo ngexesha elithile ebomini babo. Ukuphazamiseka kokulala okunjalo kuthintela abafazi kunye nabantu abadala. Ukungazinzanga kuhlulwe zibe zintathu iintlobo;
- Ezingapheliyo . Ubuncinane inyanga enye.
- Ixesha lexesha . Kwenzeka ngexesha kwixesha - ixesha.
- WeTshintsho . Uhlala ubusuku obuthathu, ngokuqhelekileyo budibana nokutshintsha kwexesha lexesha.
Yintoni i-parasomnia?
I-Paramsomnia yintlobo yokuphazamiseka kokulala ebangela ukunyuka okungavamile nokuziphatha kumntu olele. Umzekelo:
- ukulala;
- uthetha ephupheni;
- bubulayo;
- iindlobongela;
- ukungabikho komchamo;
- amazinyo agaya kunye nomhlathi.
Ingxaki yokulala - unyango
Ngokuxhomekeka kohlobo kunye nesibangela, iindlela ziya kuhluka, kunye nendlela yokuphatha ukuphazamiseka kokulala. Ngokuqhelekileyo, unyango lweengxaki zokulala ludibaniso lweenkqubo zonyango kunye neenguqu zokuphila. Ukulungiswa kwindlela yokutya kunye nemigangatho yemihla ngemihla kunokuphucula kakhulu umgangatho wobuthongo. Iingcebiso zengcali:
- Ukwandisa inani lemifuno neentlanzi ekudleni, ukunciphisa ukusetyenziswa kweswekile.
- Yiya kwimidlalo.
- Yakha kwaye ugcine indlela yokulala yokulala.
- Phuza ngaphantsi ngaphambi kokulala.
- Ungaphuzi ikhofi kusihlwa.
Iziyobisi ngenxa yokuphazamiseka kokulala
Oogqirha baninzi badla iipilisi zokuphazamiseka kokulala. Kungaba:
- iipilisi zokulala (ukubonisana nodokotela kunyanzelekile);
- izongezelelo ze-melatonin (i-hormone ye-epiphysis, umlawuli weengcamango zesigxina);
- i-antihistamines, ukuba i-disorder disorder ihambelana ne-allergies;
- antipyretics xa kubanda, kubangela ukuba iingxaki zokulala.
Ukongezelela kumachiza, ugqirha unokuyalela ukuba kusetyenziswe:
- Isixhobo sokuphefumula (ngokuqhelekileyo kwiimeko zokuphefumula, ukuyeka iziphene zokuphefumula ixesha elide kuneemitha ezili-10 ephupheni);
- kunye ne-kapy ukukhusela amazinyo agaya kunye nomhlathi.
Ukuphazamiseka kokulala - izilwanyana zomntu
Musa ukungahoywa kwaye ulandele izilwanyana, ukuba kukho iingxaki zokulala-kwiinkqubo eziyinkimbinkimbi zinika impembelelo entle. Ngokomzekelo, i-decoction ye-verbena xa kwenzeka ukuphazamiseka kokulala, kuya kunceda ukulungelelanisa ukujikeleza kwegazi kunye nokuzola, okwenza lula ukulala okulula. Iipropati ezifanayo ziyaziwa kwamanye amayeza:
- valerian;
- umama;
- iqhosha;
- ISt John's Wort.
Kwakhona, xa kukho ukuphazamiseka kokulala, kuyacetyiswa ukuba uphuze ijusi ye-cherry, njengokuba ngumthombo we-melatonin, ekunceda ukugcina ubuthongo kunye nokujikeleza kwayo, "uvumelanisa" i-biochas yabantu. Ingxaki yokulala ebusweni ingasombululwa yile recipe eyaziwayo njengobisi olufudumele kunye nobusi.
Amanqaku okulala ukulala
Kukholelwa ukuba ukukhuthazwa kwamaphuzu athile okulungisa ukulinganisela kwamandla. Ukuphula ubuthongo kunokulungisa iindlela ezilula kunye nokuxubusha kwamaphuzu athile emzimbeni:
- Iphuzu eliphakathi kweelishi.
- Ummandla emva kwebhayisiki phakathi kwesithupha kunye nesangaphambili.
- Amaphuzu emva kwe-lobes.
- "IMacquar Whirlwind".