Ukugungqika okuqhubekayo yisimo esingathandeki kakhulu, okwenza umuzwa wokukhathala nokunganaki, kuthinte kabi ukusebenza. Umbuzo wokuthi ungasusa kanjani ukulala kokulala, kubaluleke ikakhulukazi esikhathini esikude, lapho ukuzivikela kunganciphisa futhi usuku olukhanyayo lufushane.
Izimbangela zokulala okuqhubekayo
Umzwelo wokulala obunzima ungabangela:
- izifo ze-hormonal, ngokuyinhloko ngenxa yezifo ze-gland zegciwane;
- ukungabi namavithamini nama-microelements;
- i-dystonia yemifino ye-vegetative ;
- izimo ezithile zengqondo, isibonelo, ukucindezeleka;
- ukuphulwa kombuso wosuku.
Ngaphezu kwalokho, imbangela yokungalala ngezinye izikhathi izimo zezulu ezingathandeki, iziphepho zamagnetic, ukuhlala isikhathi eside ekamelweni elingenamoya futhi kuhlala ezindaweni ezihlelekile.
Okufanele ukwenze uma ulele
Izinyathelo zokuqeda ubuthongo obuqhubekayo ziyoxhomeka esibangelweni esiholela esimweni:
- Uma ukwehluleka kwe-hormonal kufanele kufune usizo oluvela kumchwepheshe ozobona ukuthi yiziphi izinguquko ze-pathological zenzeka ohlelweni lwe-endocrine, futhi uzoqoka ukulungiswa kwe-hormonal efanelekile.
- Uma kwenzeka ukungabi namavithamini, kubalulekile ukuvuselela ukudla, kufaka phakathi imifino kanye nezithelo ezintsha, izinhlanzi nemikhiqizo yobisi. Esikhathini sekwindla nobusika, kunconywa ukuthi kudliwa ama-vitamin-mineral complexes.
- Ukuze unqobe i-dystonia ye-vegetative-vascular, umuntu kufanele asebenzise ukuqina, asebenzise izindlela zokuphulukisa okungezona zendabuko ( yoga , ukusetshenziswa kwamasu okuphefumula okhethekile, njll).
Kubalulekile futhi ukulungisa isimiso sakho nsuku zonke, uchitha isikhathi esiningi sokulala, kaningi emoyeni omusha. Endabeni yokuhlala isikhathi eside ekamelweni kuyadingeka ukuhlinzeka nge-ventilation ngezikhathi ezithile. Kunconywa ukuqhuba ingxenye esebenzayo yosuku emakamelweni aqhakazile, kuyilapho ukukhanyisa kungaba kokubili futhi kungokwemvelo.