Izinkinga ezihlukahlukene zokulala, ngokuvamile ezibizwa ngokuthi ukuleleka, ziyaziwa ngaphezu kwengxenye yesithathu yabakhileyo emhlabeni. Abesifazane babhekene nobunzima obuningi kaningi, ikakhulukazi ngemva kweminyaka engu-45. Ukuxazulula le nkinga kubalulekile ukuthola ukuthi yini eyabangela ukuleleka - izimbangela kanye nokwelashwa kwalesi sifo kuhlobene kakhulu. Ngemuva kokuqeda izimbangela ezivusa ukuphazamiseka ekuphumuleni ebusuku, njengomthetho, ukulala kujwayelekile.
Izimbangela zokuqwashisa kanye nokwelapha ngamakhambi abantu
Ezimweni eziningi, inkinga echazweyo ivela emlandweni wezimo zangaphandle:
- ukuguquka kwesimo sezulu noma indawo yesikhathi mayelana nokuhamba, ukuhamba;
- sebenze ebusuku ukushintsha;
- ukukhululeka ngokwengqondo nangokomzwelo;
- ukuvakashelwa ezindaweni eziningi zokuzijabulisa, ama-nightclub;
- ukukwazi ukucindezeleka, okuhlangenwe nakho;
- ukuhlukunyezwa kwe-caffeine (ushokoledi, itiye, ikhofi);
- ukungakhululeki ngokomzimba lapho elele - umcamelo ongenakuzwakala, umatilasi;
- imvelo enomsindo;
- ukuphakama kakhulu ekamelweni lokulala;
- ukudla ngokweqile ngaphambi kokulala.
Ngaphezu kwalokho, izimbangela zokuqwashisa kungaba izifo ezihlukahlukene:
- izifo ezingapheli nezivimbela amaphaphu kanye ne-bronchi;
- ukuphazamiseka kwemathunjini;
- i-craniocerebral trauma;
- i-syndrome yezinyawo ezingenalutho ;
- izifo zezinzwa;
- ukukhubazeka kobuchopho;
- izifo ezihambisana nesifo sobuhlungu obukhulu kunoma yiluphi uhlobo lwendawo;
- ukuphazamiseka kwengqondo;
- i-apnea ephakathi;
- I-Pickwick syndrome;
- ubusuku be-myoclonus.
Futhi, ukuphazamiseka kokulala ngokuvamile kuvusa imithi, kuhlanganise ne-hypnotics, ngakho-ke, okokuqala, ukwelashwa okuphelele kwezimbangela kanye nezimpawu zokulala ngaphandle kwamaphilisi nezinye izinhlobo zamakhemikhali kunconywa.
Okokuqala kudingekile ukuba uhambisane nezincomo ezijwayelekile:
- Hlala embhedeni, vuka ekuseni ngesikhathi esifanayo.
- Ungadli ukudla ebusuku, kungcono udle ukudla okulula kokubili.
- Ukuvivinya umzimba njalo.
- Ukuze uthenge umatilasi okhululekile nemilenze.
- Gwema amahora angu-1-2 ngaphambi kokulala, ubuka i-TV, imidlalo yekhompyutha embhede.
- Dala ekamelweni lokubeka okuthulile, okumnyama nakakhulu kakhulu.
- Ventilate ekamelweni ngaphambi kokulala.
- Uma kungenzeka, ungathathi imithi amahora ambalwa ngaphambi kokulala.
- Nciphisa ukusetshenziswa kweziphuzo ze-tonic.
- Ungabhemi noma uphuze utshwala ngaphambi kokulala.
Ukusuka ekuphekeni komuntu, ungakwazi ukunakekela ama tear herbal ngezitshalo ezilandelayo:
- imbewu ye-dill;
- ama-hoes of hops ;
- i-peppermint;
- i-chamomile;
- umbala we-linden;
- ilamula.
Izindlela ezilula kakhulu futhi ezihlwabusayo ingilazi yendabuko yobisi olufudumele ne-isipuni soju lwezemvelo (uma kungekho ukungezwani), udakiwe ngaphambi kokulala.
Kubangelwa kanye nokwelashwa kokushona okukhululekile
Kuyaziwa ukuthi ngokuguga, ukuphazamiseka kokulala kungapheli. Lokhu kungenxa yezici ezinjalo:
- ukunciphisa umsebenzi wezemvelo, wengqondo kanye nomphakathi;
- ukuthatha imithi eminingi ngenxa yezinkinga zempilo;
- ukuwohloka kwekhwalithi yokulala (ekujuleni kancane, okungenakuphumula okuningi);
- izifo ezithathelwanayo ze-musculoskeletal, isimiso senhliziyo.
Inendima ebalulekile ekwelashweni kokulala ngukuguga ukuqeda imbangela yayo, ukwelashwa kwezifo ezibangela ukuphazamiseka ebusuku, ukulungiswa kokuphila kanye nokudla okunomsoco, nokwenyuka komsebenzi. Ngaphezu kwalokho, odokotela batusa ukusebenzisa amasu ahlukahlukene wokuphumula futhi
Izimbangela ze-hormonal zokungalali kwabesifazane kanye nokwelashwa kwayo
Ingxenye enhle yesintu cishe kunokuba amadoda ahlupheke ngenxa yokuphazamiseka kokulala, ngoba ibhalansi lama-hormone lithinta ikhwalithi yalo. Nge-hypo- ne-hyperthyroidism, ukuphuma esikhathini sokuya esikhathini, ukwehluleka kwe-estrogen, abesifazane bayabhekana nokulahla.
Ukuze ubhekane nale nkinga kungenzeka kuphela emva kokubonisana nodokotela we-endocrinologist, ozoqokwa hhayi kuphela ukwelashwa kwe-hormone esikhundleni, kodwa futhi okuzokwenza kube lula noma ukuxhunywa kwe-hypnotics.