Indlela yokujongana noxinzelelo olunxulumene noxinzelelo lwengqondo
Ngaba ugxininiswe ngokwaneleyo malunga nemali , umsebenzi wakho, ukuxabana kobudlelwane okanye ezinye izixinzelelo zokuba unobunzima bokulala? AWUKHO wedwa! Ngokwenzululwazi eyapapashwa kwi-American Journal of Managed Care, phantse malunga nesigamu sabemi (46%) bafumana uhlobo lokulala, nokuba kunzima ukulala, inkathazo yokulala, okanye ukulala kakhulu kunokuba iphazamise imisebenzi yemini.
Kwaye ukulala ukulala (nangona kunjalo kungekho njalo) ukuxininisa uxinzelelo, ngoko kuyisihloko esibalulekileyo kuthi sixoxe apha.
Ngenxa yokuba ubuthongo bubaluleke kakhulu kwimpilo yonke, ukungazinzi kunokuchaphazela ubomi bakho ngeendlela ezininzi. Ubuthakathaka bokulala buyakwenza uzive ucinga ngokucothayo kwaye uvakale ngakumbi, okwenza umonakalo lwakho lube nzima. Ukujongana nokungapheli kwindlala kunokubangela ukuba uxinzelelo, nokuba lunokubangela ukuba unobunzima obuninzi obunokuxinzelela uxinzelelo. Kwaye, ukuba ukulala kwakho kuhlobene nokuxininisa ukuqala, ukudinwa kakhulu kwaye ugxininiswe akukho nto kunokukunceda ukuxazulula iingxaki ezibangela uxinzelelo kwindawo yokuqala. Nazi izinto ezimbalwa zokuzama ukuba ujongene nokusilela uxinzelelo:
Ukuphumla kweMisipha yokuThuthuka
Ukuxhatshazwa emzimbeni wakho kunokukwenza kube nzima ukulala. Ngelixa abantu badla ngokuqonda xa begxininiswe ngento ethile, imizimba yabo ivakalelwa uxinzelelo, kwaye iyancipha ngenxa yoko.
I-PMR isisityebi esikhulu sokuxinzelela umzimba wakho. (Njengomntwana, ndasebenzisa le ndlela yokuphumla, kwaye ngokwenene ndibhoxe ukuba ndilale nayo.)
U kuhamba
Ukuba ufumana uvuka ebusuku ngenxa yokuba awukwazi ukuyeka ukucinga malunga nento ebangela ukuba uxinzeleleke emini, ukupapashwa kungasetyenziswa ngempumelelo.
Isenzo sokubhala sithatha inzuzo emininzi yempilo kunye noxinzelelo lweengcinezelo, kwaye kulo mxholo kunokukunceda ukucima ingqondo yakho, kukunceda usebenze iimvakalelo ezinamandla ezibangela ukuba ulahlekelwe ubuthongo, kwaye uncede uqikelele kunye nokwakha izicwangciso ezinokukunceda ukulawula imeko ezikunyamezelayo.
Ukusebenza Ngomxineko Wakho
Ukuba ulahlekelwa ubuthongo ngenxa yokuxhalaba, unokukwazi ukuphumla kunye nokulala okungcono ngokuguqulwa kweembono. Ukuxhalabisa , kuquka uhlobo olulondolozayo ebusuku, luvame ukusabela ngokwemvelo kwiimeko ezifuna uhlobo oluthile lwezenzo. Ukujonga imeko yakho njengomngeni ekujongene nawo, kunokuba usongele, kunokukunceda ukuba ube nemimoya esebenzayo, yokwenza izigqibo kunokuba uhlale unxungupheko, ungekho. Ukujonga imeko kwiindawo ezihlukeneyo kunokukunceda ubone amathuba onokukuphosa. (Jonga eli nqaku malunga nokulungiswa kwengcamango ngeendlela ezininzi zokuguqulwa kwimiba kwiimeko ezixinzelelekileyo.)
Thatha ingcinezelo yokulala
Njengoko ndithethile, xa ukulahlekelwa bubuthongo kubakho rhoqo, ixesha lokulala ngokwalo lingaba lunzima. Ukuba ufikelele kule ngongoma, kukho izinto ezimbalwa onokuzenza ukuze uthinte uxinzelelo lokusilela. Okokuqala, ukuba unenkathazo yokulala, usenokufuna ukuvuka uphinde wenze into emva kwemizuzu embalwa, xa uqinisekile ukuba ubuthongo bude.
(Oku kunceda ukuthatha uxinzelelo lokubukela iwashi iiyure, kunokukunceda uzive ngakumbi ekulawuleni ixesha lakho njengoko uqhuba eminye imisebenzi.) Ingcinga efanelekileyo yokusebenzisa igumbi lakho lokulala ngokuyinhloko ukuze ulale ukuze udibanise lakho ibhedi kunye nekamelo lakho lokulala kunye nokulala kwaye ungakhathazeki. Cinga ngokuvuka kunye nokufunda incwadi, ukwenza izinto ezenziwe ngendlu, nokwenza imisebenzi engekho-eyakhayo eyinceda ukulala ubuthongo xa ulungele. Kwakhona, gwebela i-cafeine ngemini nasemini.
Musa Ukuya KuLodwa
Ngokwenzululwazi evela kwi- American Journal of Managed Care , abantu abaninzi abahluphekileyo ngenxa yokungakwazi ukulahla abafuni ukufumana uncedo kule nto.
Oku kuyinhloni kuba kukho ukungenelela okuninzi okunokukunceda ngokungazinzi, kuquka ukunyangwa kwengqondo kunye neyeza, ezinokukunceda ukuba uthathe uxanduva loxinzelelo olunxulumene noxinzelelo. Ukuba ufumana ukulala, ucinga ukuthetha nodokotela wakho malunga nokukhetha kwakho.
Imithombo:
Hatoum et. al. Ubuninzi be-Insomnia: Uphononongo lwababhalise kwiiNtlangano eziManyeneyo zokuNakekela. I-American Journal of Care Managed , ngoJanuwari 1998.
Varkevisser M, Kerkhof GA. Ukungabikho kokuSigxina kunye nokuSebenza okungapheliyo kwi-24-h. Umbhalo woPhando loButhongo . Matshi 2005.