Ukudinwa nokuswela amandla xa uvuka kusenokubonisa izinto ezininzi, kuquka imikhwa engafanelekanga okanye iimeko zempilo ezinjengokuphelelwa umoya, ukuxhalaba, ukudakumba, ukuchanabeka ngokugqithiseleyo kukukhanya okuluhlaza, icaffeine nokusela utywala, okanye ukukhetha ukutya okungafanelekanga. Ngaphandle kokuziva udiniwe xa uvuka, abantu abanale meko banokufumana ezinye iimpawu ezinjengokuqaqanjelwa yintloko, utshintsho kumdla wokutya, ubunzima bokugxila, nokungakhululeki emilenzeni nasezinyaweni, kuxhomekeke kunobangela.
Kule nqaku siza kukuxelela kutheni uvuka udiniwe kwaye ungenamandla.
Izizathu zokuba uvuke udiniwe kwaye ungenamandla
Ukuba ukukhathala kunye neempawu ezinxulumene nazo ziqhubeka kwiiveki ezimbalwa emva kokuvuswa, kuyacetyiswa ukuba ufune iingcebiso zonyango kugqirha wonyango oluphambili malunga novavanyo olubanzi kunye neendlela ezifanelekileyo zonyango, ezinokuthi zivuswe. Zisenokubandakanya ukuguqulwa kwendlela yokuphila, unyango lwengqondo, amayeza, okanye ukungenelela ngotyando.
Makhe sibone ukuba zeziphi izizathu zokuba uvuke udiniwe kwaye ungenamandla:
Ukulala ngokuphefumla
Ukufumana ukudinwa xa uvuka luphawu oluqhelekileyo lwe-apnea yokulala, njengoko le meko ibangela unqumamo olufutshane ekuphefumleni, okukhokelela ekurhoneni kunye nokuphazamiseka ekufumaneni ubuthongo obunzulu. Ukongezelela, i-apnea yokulala inoku igalelo kubunzima bokugcina ugxininiso, ukufumana intloko ebuhlungu kunye / okanye ukuba neengxaki ngomsebenzi wesondo.
Indlela yokujongana nale meko ininzi, njengoko iindlela zonyango ezisetyenzisiweyo zixhomekeke kwisizathu esibangela. Ukhetho lunokubandakanya ukusetyenziswa kwe-CPAP, isixhobo esenza kube lula ukuhamba komoya okwaneleyo kwimiphunga, ukukhuthaza ukulala okusemgangathweni kunye nokuphefumla okuqhelekileyo. Ukongezelela, izixhobo ze-intraoral kwaye, kwiimeko ezithile, ukungenelela kokuhlinzwa kunokucetyiswa. Enye inkalo ebalulekileyo ekufuneka iqwalaselwe bubukho bexhala kunye nokudakumba.
Ixhala kunye noxinzelelo
Ukufumana ukukhathala xa uvuka sisiphumo esithe ngqo seempawu ezinxulumene nokuxhalaba kunye nokudakumba. Lo mcimbi uvela kwimingeni abantu abanoxinzelelo abajongana nayo malunga nokuqalisa kunye nokugcina ubuthongo ebusuku, kunye Iziqendu ezinokwenzeka zokulala ngokugqithiseleyo emini.
Abantu abanexhala bahlala bevuka beziva bediniwe, njengoko amaxhala amakhulu kunye noloyiko oluhambelana nale meko kunokuthintela ukulala kwaye kuphazamise umjikelo wokulala ebusuku.
Ukuba unexhala kunye nokudakumba, kubalulekile ukufuna unyango kwingcali yezonyango. Ugqirha wakho uya kukukhokela kwinkqubo, enokuthi ibandakanye iiseshoni ze-psychotherapy ezifana nonyango lokuziphatha kwengqondo, kunye namayeza ayilwe. ngokukodwa ukuxhalaba kunye nokudakumba, njenge-fluoxetine, i-sertraline, okanye i-diazepam.
Ukubonakaliswa kokukhanya okuluhlaza
Ubukho ukukhanya blue ekhutshwa izixhobo zombane ezifana iiselfowuni, iikhompyutha, iipilisi nomabonwakude, zinokubangela ukuphazamiseka kokulala okunjengokuphuthelwa nokuziva udiniwe xa uvuka.
Ukutolikwa kwengqondo kokukhanya okuluhlaza njengokukhanya kwemini kukhokelela ekunciphiseni imveliso ye-melatonin, okwenza inkqubo yokulala ibe nzima ngakumbi kwaye ekugqibeleni ichaphazele umgangatho wokulala.
Ukukhuthaza ukulala okungcono, kuyacetyiswa ukuba uyeke ukusebenzisa izixhobo zombane kwiyure ngaphambi kokulala. Ukuba kufuneka usebenzise izixhobo zombane ebusuku, cinga ukusebenzisa iiglasi ezibhlowu zokuthintela ukukhanya okanye iapp ehluza ukukhanya okuluhlaza.
Isifo sokudinwa okungapheliyo
Imeko eyaziwa ngokuba yi<em>chronic fatigue syndrome, edla ngokushunqulelwa kwiCFS, ibonakala ngokudinwa okuzingisileyo nokudinwa. I-Myalgic encephalomyelitis, eyaziwa ngokuba yi-chronic fatigue syndrome, sisifo esibuthathaka esichazwa ziimpawu Ziquka ukudinwa okuzingisileyo xa uvuka, ukuncipha kwamandla, ukuphuthelwa okungapheliyo, nobuthongo obugqithisileyo emini, konke oku kuqhubeka ngaphezu kweenyanga ezintandathu.
Injongo yonyango kukukhulula iimpawu kwaye ugqirha unokucebisa unyango lwengqondo, umsebenzi oqhelekileyo womzimba, kunye nokusetyenziswa kweziyobisi ezichasayo kunye nezichasayo. Kwakhona kucetyiswa ukumodareyitha ukusetyenziswa kwe-caffeine kunye neziselo ezinxilisayo.
Ukusetyenziswa kwe-caffeine kunye neziselo ezinxilisayo
Isenzo sokusela i-caffeine ngaphambi kokulala, enokufumaneka kwiziselo ezifana nekofu, iti eluhlaza, okanye itshokolethi, yinto ebangela ukuba ube nengxaki yokudinwa xa uvuka. Oku kungenxa yokukwazi kwecaffeine ukuvala iadenosine, imolekyuli ebangela ukuba umntu alale. Ngenxa yoko, ukulala kuba lucelomngeni, ixesha lokulala lifinyezwa, kwaye umgangatho wokulala uphela usengozini.
Ukusetyenziswa kweziselo ezinxilisayo kunokunceda ukulala ngenxa yeempawu zabo zokuthomalalisa. Nangona kunjalo, ukusetyenziswa okugqithisileyo kwezi ziselo kunokuchaphazela kakubi umgangatho uwonke wokulala, kubangele ukwanda kweziphazamiso. Ukongezelela, utywala bunokwenza kube nzima ukuphefumla xa umntu elele ngokukhulula izihlunu ezisemqaleni nasekucutheni imijelo yomoya.
Ukuqinisekisa ubuthongo obumnandi, kuyacetyiswa ukuba uyeke ukutya kunye neziselo ezinecaffeine kwiiyure ezisi-8 ngaphambi kokuba ulale. Ngokunjalo, ukunciphisa ifuthe lotywala kumgangatho wokulala, Kuyacetyiswa ukuba uyeke ukusela iziselo ezinxilisayo kangangeeyure ezingama-4 ngaphambi kokuba ulale.
I-Restless Leg Syndrome
I-Restless Legs Syndrome, eyaziwa ngokuba yi-RLS, yimeko ebonakaliswe ngumnqweno ongalawulekiyo wokuhambisa imilenze. Ngokuqhelekileyo ihamba kunye neemvakalelo ezingathandekiyo emilenzeni, njengokubetha, ukubetha okanye ukubetha. Ezi mpawu zihlala ziba mandundu ngexesha lokuphumla okanye ukungasebenzi, nto leyo ebangela ubunzima bokuwa okanye ukulala.
I-RLS inokuba nempembelelo enkulu kumgangatho wobomi bomntu, nto leyo ebangela ukudinwa emini nengxaki yokugxininisa. Iinketho zonyango lwe-RLS Ziquka ukutshintsha indlela yokuphila, amayeza, kunye nolunye unyango olujoliswe ekulawuleni iimpawu kunye nokuphucula ubuthongo.
Ukujongana nale ngxaki, unyango lunokulandelwa ngolungelelwaniso lokutya kunye nokuzikhwebula kwizinto ezikhuthazayo ezifana nekhofi, iti eluhlaza okanye utywala. Ukongeza, iingcali zezempilo zinokucebisa amayeza athile, kubandakanya i-dopamine agonists, i-benzodiazepines, kunye ne-alpha-adrenergic agonists.
Ukutya okungonelanga
Iingxaki zokwetyisa zinokuvela kubantu abathile ngenxa yokungondleki ngokwaneleyo, okusenokuba ngumphumo wokutya ukutya okuninzi kakhulu okanye ukutya iicarbohydrate ezisulungekisiweyo, ukutya okunamafutha, okanye izitya eziqholiweyo. Ezi ngxaki zisenokubangela ukuphazamiseka kokulala, njengokuphuthelwa, ukungalali kakuhle, nokuziva udiniwe xa uvuka. Ukuthintela ukukhathala kwasekuseni, kuyacetyiswa ukuba ulandele izikhokelo zokutya, ezifana Yitya ukutya okunesondlo kwimilinganiselo ephakathi kwaye uyeke ukutya ukutya okutyebileyo kwiicarbohydrates ezisulungekisiweyo ngaphambi kokuba ulale.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nezizathu zokuba uvuke ukhathele kwaye ungenamandla.