Abantu abaningi bakhononda ukuthi bahlale befuna ukulala, noma ngabe isikhathi esifanele sichitha ubusuku bokulala. Ngaphezu kwalokho, leli zwe, elihambisana nomqondo wokuvinjelwa, ukunciphisa ikhono lokusebenza, ukugxuma nokwehliswa kwamehlo, kungabonwa ngokungahleliwe, kodwa kube khona izinsuku eziningana noma amasonto.
Kungani uhlale ufuna ukulala?
Ukulala - isidingo somzimba somzimba, ngaphandle kwalokho angenakukwenza. Kukholelwa ukuthi umuntu omdala onempilo kufanele alale okungenani amahora angu-7 kuya kwangu-8 ngosuku, lapho umzimba unesikhathi sokuthola khona. Futhi ukulala kufanele kube okugcwele, njll. imithetho yokuhlanzeka kokulala kufanele ibonwe: umbhede okhululekile, umoya ohlanzekile nomswakama ovamile kanye nokushisa, ukungabi khona kwezinto ezingaphandle, njll. Uma kukhona okuphazamisa ukulala ebusuku, lokhu kuchaza ukuthi kungani ufuna njalo ukulala emini.
Isimo kufanele sigcinwe lapho umuntu, odinga amahora angu-8 ukuze athole ukulala ngokwanele, waqala ukuphuthelwa ngalesi sikhathi ngenkathi egcina izimo zokuphumula ubusuku bonke. Njengoba ukulala kuxhomeke ekusebenzeni kwazo zonke izitho kanye nezinhlelo zomzimba, ukuphazamiseka kwalo kungase kuhlotshaniswe nezici ezihlukahlukene, ukukhathala nokulala ngenxa njalo kubangelwa nezizathu ezihlukahlukene.
Uma ubuthakathaka nokulala bezwa, izizathu zalokhu ziyizinto eziphilayo noma ezithinta umzimba. Ngokuvamile, ukulala okuqhubekayo kukhishwa umphumela weyodwa noma ngaphezulu kwezici ezilandelayo zokuphila:
- ukulala ebusuku ebusuku;
- ukusebenza ngokweqile - ngokomzimba noma kwengqondo;
- ukucindezeleka kwengqondo;
- ukuphuza utshwala, iziphuzo ze-caffeinated;
- ukubhema;
- izinguquko zemvelo emlandweni we-hormonal kwabesifazane;
- ukuthatha imithi ethile (antihistamines, psychostimulants, njll).
Ukugwema okubangelwa yizifo kubangelwa izifo ezihlukahlukene ze-somatic, zengqondo nezesifo sezinzwa. Ngesikhathi esifanayo, isikhalazo ukuthi umuntu ufuna ukulala nobuthakathaka sonke isikhathi angeke sibe yedwa, kodwa ngaso sonke isikhathi kuhlangene nezinye izimpawu zokugula. Sibala izifo eziyinhloko ezingabangela ubuthongo obuningi:
- ukutheleleka kwanoma yiziphi izitho nezinhlelo (i-ARVI, ukutheleleka kwe-herpes, i-adnexitis, njll);
- izicubu zobuchopho;
- ama-syndromes ebuhlungu;
- ukucindezeleka okukhulu kwemithi;
- i-anemia ;
- isifo sofuba;
- i-syndrome engapheliyo ;
- i-apnea ebusuku;
- ukudakwa;
- i-atherosclerosis;
- isithuthwane;
- i-neuroses;
- i-psychoses;
- i-dystonia yemifino yemvelo ;
- ukucindezeleka nabanye.
Ukulala ngemva kokudla
Ngokuvamile, ukulala kwesimini kuhlotshaniswa nokudla, ikakhulukazi okunomsoco nokuchichima. Lapho igcwalisa isisu ngesidlo, ukujikeleza kwegazi endaweni yezitho zokugaya kuyanda, okudingekayo emsebenzini wabo ovuthiwe ekugayeni ukudla. Yebo. emva kokudla, ipheshana lezinsiba liba nesidingo esikhulu sokunikezelwa kwegazi kusayithi.
Ngesikhathi sokugaya okusebenzayo, ubuchopho bubhekana nokuntula okuncane oksijini ngenxa yokusabalalisa kwegazi futhi kuqala ukusebenza kancane kakhulu, njengokungathi kushintshela kwimodi yezomnotho. Ngenxa yokunciphisa izinga lomsebenzi wobuchopho, abantu baqala ukulala, kukhona ubuthakathaka besikhashana, okuyinto eyenzeka ngokomzimba.
Kungani ufuna ukulala ngesikhathi sokukhulelwa?
Abesifazane abaningi baqaphele ukulala okukhulu ngesikhathi sokukhulelwa ku-trimester yokuqala, futhi lokhu kuyisenzo esivamile somzimba ekushintsheni emzimbeni womama ozayo we-perestroika. Okokuqala, lokhu kubangelwa ushintsho emazingeni ama-hormone, amaningi awo aqala ukuhlanganiswa ngobuningi obukhulu. Ngaphezu kwalokho, isifiso sokulala ngesikhathi besifazane abakhulelwe kubangelwa ukucindezeleka ngokomzwelo mayelana nokuguquka kokuphila okuzayo.
Abanye ochwepheshe bakholelwa ukuthi abesifazane bafuna ukulala ngezigaba zokuqala zokubeletha; lokhu kuyindlela yokuzivikela okuvikelayo kuzo zonke izinhlobo zezinto ezingaphandle. Ngesikhathi sokulala, amandla abuyiselwa, asetshenziselwa okuningi ngesikhathi sokukhulelwa, ngakho-ke omama abazayo badinga ukulala okungenani amahora angu-10 ebusuku.
Kungani ufuna ukulala ngesikhathi sakho?
Uma uhlale ufuna ukulala ngesikhathi sokuya esikhathini, izizathu zalokhu zihlobene, futhi, ngokushintsha kwendawo yangemuva ye-hormonal. Abesifazane abaningi baqala ukuzwa lesi sibonakaliso ngisho nezinsuku ezimbalwa ngaphambi kokuya esikhathini, okungenzeka kube omunye wabonakaliso be-premenstrual syndrome. Ngaphezu kwalokho, ukulahleka kwegazi ngokomzimba kubangelwa i-anemia encane, eyakha ukukhathala okwandayo.
Ukugungqika ngemva kokucindezeleka
Uma ufuna ukulala ngaso sonke isikhathi, izizathu zingahlotshaniswa nokushaqeka kwamanzi okwakamuva. Ngokuvamile, phakathi nezikhathi ezicindezelayo, abantu banesifo sokulala, ngakho-ke ngemva kokulungisa isimo umzimba udinga ukuphumula nokuphumula kanye nesikhathi esengeziwe sokulala. Ukucindezeleka lapho ama-hormones adrenal akhishwa kakhulu, enza ngokugcwele, bese izinga lama-hormone egazini linciphisa, okwenza ukwehla kwamandla.
Ukukhathala, ukulala, nokunganaki - kubangela
Ngezinye izikhathi ubuthongo phakathi nosuku luxwayisa ngesifo esingathí sina umuntu angase angasoze asole. Lokhu kubonakaliswa kuvame ukufakwa ezinkimbinkimbi zezibonakaliso ze-asthenic syndrome, eqala esigabeni sokuqala sesifo noma "ekuphakameni" kwayo ngisho nangesikhathi sokuphumula. Kukhona isifo ngenxa yokweqeka kwengqondo komzimba, amandla ayo aqondiswa ekulwa nokulondeka. Ngokuvamile kungenzeka ukuthola lesi sifo kuphela emva kwezinyathelo eziningi zokuhlola.
Kuthiwani uma ngihlale ngifuna ukulala?
Umuntu ohlala efuna ukulala ngokuqinile, kunzima kakhulu ukubhekana nemisebenzi yansuku zonke, ukuxhumana nabanye, okubangela izinkinga ezintsha. Ngakho-ke, umuntu kufanele athole njalo imbangela futhi, kuye ngokuthi, unqume ukuthi ungabhubhisa kanjani ukulala. Kulokhu kunconywa ukuba uye kudokotela. Uma noma yikuphi ukuhlukunyezwa kungabonakaliswa, kufanele ubuyekeze ngokuphila kwakho, ukudla, ukuyeka imikhuba eyingozi. Qaphela imithetho elandelayo:
- alale futhi avuke ngesikhathi esifanayo;
- ulale okungenani amahora angu-7 ngosuku;
- udle imifino eminingi nezithelo, iziphuzo;
- nsuku zonke bahlanganyele ezemidlalo.
Amathebulethi kusuka ekuguleni
Uma kungekho izinyathelo ezinikeza umphumela oyifunayo, futhi usafuna ukulala sonke isikhathi, udokotela angancoma imithi ethinta umsebenzi wengqondo, ukukhuthazela ngokomzimba, ukumelana nokucindezeleka. Lezi zidakamizwa zifaka:
- Modafinil;
- I-pantocrine;
- Longdaysin;
- Buyela nabanye.