Ukuphucula Ubuthongo Bakho Kubalulekile Ukulwa nokutshabalalisa
Ingxaki yokulala isifo esiqhelekileyo sokurhoxisa abantu abanomlutha weziyobisi kunye notywala. Oku kunokubangela ingxaki kwaye kukhokelela ekukhathazeni ukwanda. Nangona ukulahla ukulahla kokungaqhelekanga, kukho iindlela onokujamelana nayo kwaye uzame ukulala ubusuku obubhetele.
Indlela ukuLawula nokubuyiswa kweMpilo kuchaphazela njani ukulala
Iingxaki zokulala zingenzeka nanoma yiluphi udidi lomlutha.
I-National Institute of Drug Abuse ithi i-insomnia ixhaphake kakhulu kwabo bafumana i-heroin, i-opioids, i-cocaine kunye nokusetyenziswa kakubi kotywala. "Ubunzima bokulala" ngumqondiso wokuhoxisa inambuzane, i-prescription stimulants, kunye ne-nicotine.
Ngenxa yokuba wonke umntu kunye nemilutha yonke iyahluke, iqondo apho unokuba neengxaki zokulala okanye ukulala ulala.
Abantu abaphulukisayo kwizidakamizwa abanakho ukubuyela kwiipatheni zokulala eziqhelekileyo kwiinyanga ezintandathu okanye ngaphezulu. Nangona kunjalo, iintsuku zokuqala zokuhoxiswa zingabangela ingxaki. Kwakhona, ukunyuswa kokulala kwenza ukuba amava akhululeke.
Oku kungenxa yokuba umzimba wakho uphumelele kwisigqi esivamile. Isikhathi osichitha usebenzisa iziyobisi okanye ukusela ngokugqithiseleyo sitshintshile indlela umzimba wakho usebenza ngayo kunye neepatheni zokulala zichaphazeleka kakhulu. Ngexesha lokuphulukana, umzimba wakho uguquka kwakhona kwaye uzama ukusetyenziswa ukukhululeka kwento.
Kungokwemvelo ukuba iipatheni zakho zokulala ziphazamiseka kwakhona.
Iindlela zokuNciphisa ukuLawula ukulahla
Iindaba ezilungileyo kukuba kukuba abantu abaninzi, ukulahla ukulahla kwexeshana kungokwesikhashana. Ingenye yeempembelelo zokucoca umzimba wakho kwaye ubuyela "kwindawo eqhelekileyo" yobomi.
Xa ulungele ukuziphatha ngokulandela izikhokelo zokuhlambulula ubuthongo obuhle, ukukhawuleza kwakho ukulahla ukulahla kuya kubonakala.
Ngokuhamba kwexesha, iipatheni zakho zokulala ziya kubuya eziqhelekileyo kwaye, ngokuqhelekileyo, izinto ezilula kakhulu ongayenza zizona zilungileyo.
- Ukuseka iindlela zokulala. Kuninzi ukubuyisela ngokumalunga nemikhwa emibi kunye nabaphilileyo. Xa kuziwa ukulala, ungazama ukulala kwaye uvuke ngamaxesha afanayo okanye umoya phantsi ngezinto ezinokuthula ezifana nokufunda ngaphambi kokulala. Nantoni na eyokuzinqabisa nokuphumula ngaphambi kokuzama ukulala iza kunceda.
- Phinda uphinde usethe iziqulatho zakho ze-circadian. Umlutha unokuba nzima kumjikelezo wakho wobuthongo kwaye umzimba wakho usenokuba ujwayele ukuhlala ngobuninzi bobusuku. Enye indlela yokumelana nayo kukuba uveze amehlo akho - ngaphandle kwezibuko zelanga-ukukhanya kwangaphandle kusasa emini. Ungakhangeli ngqo elangeni.
- Zama indlela engokwemvelo kuqala. Phuza indebe efudumele yokutya, itiye ye-caffeine ngaphambi kokulala, zama ukucamngca kwaye uhlale usebenza emini. Ezi ziindlela ezimbalwa zendalo ongazithatha ukuphucula ubuthongo bakho.
Njengomntu onomlutha, kucetyiswa ukuba uzame ezi zicwangciso kuqala. Gcinana nayo kwaye udibanise iindlela xa kufuneka. Kungenzeka ukuba ufumane ukulala okungcono.
Ukuqapha kweMithi yokulala
Izidakamizwa zingakhokelela kwezinye iindlela zokulutha. Kubaluleke kakhulu ukuba uzame kwaye ugweme izinto ezinokukwazi ukufaka endaweni yakho yezilwanyana ezikhethiweyo.
Oku kuyinyaniso ngokuthe ngqo kumanyathelo okuqala xa uphelelwa phantsi kwaye ulingeka kakhulu ukuba ufumane uncedo olukhawulezayo.
Zama ukuphepha ukuzonyango nezinye iziyobisi ngelixa uhlaselwa. Oku kubandakanya i-over-the-counter (i-OTC) yokulala, i-marijuana kunye notywala.
Thetha ugqirha wakho malunga nokuba i- short-term usetyenziso lwemithi enqunyiwe lingakunceda ulale kwiintsuku ezimbalwa zokuqala. Amanye amayeza anceda ekunciphiseni ezinye iimpawu zokuyeka . Ezi zichaneke kakhulu kwiziyobisi ozirhoxayo kunye kunye neziyobisi ozimiselweyo.
Landela imiyalelo yakho yonyango kwileta .
Ngaphandle kweemeko kufuneka uthabathe ngaphezu kokumiselwa, okanye ixesha elide kunokuba lisiwe. Unokugula okanye uvelise umlutha wokutshintsha.
Kutheni kulungile ukulala kubalulekile ekubuyiseleni
Ukuseka imikhuba emihle yokulala - njengokuba kunzima njengoko kungenzeka - ukuqala kokubuyisela kwakho kunokunyusa amathuba akho okuphepha ukuphindaphinda. Uya kuliva le ngcebiso ukusuka kumaxesha emilutha, uhlaziye utywala, kwaye, baninzi, oogqirha kunye nabacebisi bakho.
Ukuhlolisiswa kwamagqabi a-cocaine kubonisa ukuba ukulala okungaqhelekanga kwandise amathuba okubuyela kwakhona. Ezi zilwanyana ezaziyokwazi ukuphazamiseka okufutshane kunye nokulala ixesha elide zazingenakwenzeka ukuba zibonise izifiso ze-cocaine. Abaphandi bacacisa ukuba umbutho ofanayo, nangona ixesha elide emva kokuhoxiswa, lusekela imithi yokulala ebantwini abantu abanomlutha we-cocaine.
Le ngcamango ecacileyo kakhulu kuba ukulala ngenye yezitshixo kumzimba ophilileyo. Oko kukuthi, emva koko, enye yeenjongo zokulwa nomlutha. Nangona kungabonakala kungenakwenzeka okwangoku, nokuba nantoni na ongayenza ukuze ufumane ukulala okufanelekileyo kunokunceda ekuphumeni kwakho kwexesha elide.
> Umthombo:
> Chen B, Wang Y, Liu X, Liu Z, Dong Y, Huang YH. Ukulala Kulawula Ukunyuswa Kwe-Cocaine Craving. Journal of Neuroscience. 2015 Sep 30; 35 (39): 13300-10. I-doi: 10.1523 / JNEUROSCI.1065-15.2015.
> DuPont RL. "Ngaba izigulane ezinokusetyenziswa kwezidakamizwa kufuneka zibekwe kwiBenzodiazepines?" I-Journal of Addiction Medicine. Ngo-2017 ngoMar / ngoMatshi; 11 (2): 84-86. I-doi: 10.1097 / ADM.0000000000000291.
> Isizwe seSizwe sokuSetyenziswa kakubi kweziyobisi. Iidragi eziqhelekileyo ezixhatshazwayo. 2016.