Ngaba kukhuselekile ukusela utywala ngelixa uthatha izixhobo zokulala zikagqirha?

Imfundo yezeMpilo Umxube

Amashumi amane anesithoba eepesenti abantu abadala abanamanqanaba oxinzelelo oluphezulu baxela ingxaki yokulala, ngokuka Umbutho wezengqondo zaseMelika . Ngaba ucinga ngokulala ukuze uncede unqumle? Kulungile ukuba ugqirha wakho uyacebisa. Kodwa, ukuba usebenzisa utywala ukukunceda ukhululeke okanye ujongane nako, unokudlala ngomlilo. Ukudibanisa iipilisi zokulala notywala kuyingozi kakhulu, utshilo uJeff Fortner, uFarm.D., Unjingalwazi onxulumene naye kwiYunivesithi yasePacific eForest Grove, eOregon, kunye nelungu leBhodi yoPhononongo yezoNyango eSingleCare. Ngokuqinisekileyo akufuneki uyenze.

Kwaye ngelixa ezinye izixhobo zokulala zithwala amanqanaba aphezulu omngcipheko, isilumkiso sisebenza kuzo zonke iintlobo , kubandakanya Ambien (olona ncedo luqhelekileyo lokumisela ukulala), ILunesta , kunye no Sonata, kunye neklasi entsha yokuncedisa ukulala okubizwa ngokuba yi-orexin receptor antagonists (iziyobisi eziklasini, ezisandula ukufumana imvume ye-FDA, zibandakanya IBelsomra ).

Umngcipheko wokudibanisa iipilisi zokulala kunye notywala

Utywala kunye nezinto zokulala zizo zombini iinkqubo zokudakumba, utshilo uGqirha Fortner. Ngokwabo, amachiza athoba isantya sokuphefumla. Yile ndlela amayeza anokunceda ngayo ukuba uphumle kwaye ulale. Ukuxuba iipilisi zokulala notywala kunokunciphisa ukuphefumla kwakho ukuya kwinqanaba eliphantsi eliyingozi-imeko enokubusongela ubomi.

Ukucinezelwa kwe-CNS [kunokwenza] umntu ayeke ukuphefumla kwaye asweleke, ke oko kunokuba sisiphumo esibi kakhulu, utshilo.

UMichael Breus, Ph.D. ., Ingcali yamayeza okulala eLos Angeles, iyibiza ngokuba sisiphumo esiphindaphindayo. Ukuba uthatha into yokulala kwaye unotywala ebhodini, kufana nokuba uliphindaphinde kathathu idosi [yoncedo lokulala], utshilo.

Ayisiyiyo loo nto kuphela, indibaniselwano inokubangela ukuba ubuthongo bube yinto engenamsebenzi. Kungenxa yokuba nangona izixhobo zokulala zinceda abantu ukuba balale, azincedi abantu ukuba bafumane ubuthongo obunzulu, obuhlaziyayo obufunwa ngumzimba. Ukongezwa kotywala kuguqula umgangatho wokulala ngakumbi.

Ukuba wongeza utywala ngaphezulu kwe [into yokulala yokulala], yenza ukuba uhlale ebuthongweni obuncinci, uBreus uyacacisa.

Ukukhetha phakathi kweAmbien kunye notywala

Ungathini ukuba awungekhe ulale ngaphandle koncedo lokulala? Esona sisombululo sikhuselekileyo, ngelishwa, kukushiya iglasi yewayini.

Unokuba neglasi yewayini okanye ipilisi yokulala, kodwa hayi zombini, utsho uBreus. Ucebisa ukuba uthathe isigqibo kwangaphambili kwaye unamathele kuso.

Isikhumbuzo esibalulekileyo-njengokuba ungafanele usele kwaye uqhube, akufuneki uqhube emva kokuthatha ipilisi yokulala. Umzekelo, sukuthatha ipilisi yokulala phambi kokuba uqhube ugoduke, ucinga ukuba kuzakuthatha ixesha ukukhaba. Thatha ipilisi yokulala nje phambi kokuba ulale, xa ubunokulala iiyure ezisibhozo ubuncinci.

Kufuneka ulinde ixesha elingakanani ukuthatha ipilisi yokulala emva kokusela utywala?

Kwaye uGqr. Fortner ulumkisa ngelithi nangona yonke into imetabolism yahlukile, elona xesha lisezantsi lesiselo kunye nesokulala ziiyure ezintandathu. Okwangoku, ukhuthaza abantu ukuba baphephe ukudibanisa ezi zinto zombini-ayifanelekanga ingozi.

Kuthekani ukuba unayo iglasi yewayini, kwaye ungaqondanga uthathe into yokulala kamva? Ngaba usemngciphekweni wokudibana neziyobisi ezisongela ubomi? Ukuqinisekisa ukuba ukhuselekile, eyona ndlela ilungileyo kuku a) yeka ukusela kwangoko kwaye b) cela umhlobo okanye ilungu losapho ukuba likuncede libeke esweni naziphi na iimpawu. Iimpawu zengxaki ezinokubakho zibandakanya ukuba nesiyezi kakhulu kunye nokozela, ukuphelelwa ngamandla, ukuphefumla nzima, kunye nokubetha kwentliziyo kancinci.

Kwaye ukuba kukho into ebonakala ngathi icimile, kodwa awazi ukuba ngumba obalulekileyo na?Kungcono ukukhuseleka kunokuba nosizi. Ukuba awuqinisekanga ngento omawuyenze, tsalela ugqirha okanye usokhemisti akuncede, utshilo uGqirha Fortner. Ukuba ucinga ukuba ufumana ubomi obungxamisekileyo obusongela ubomi, tsalela umnxeba ku-911.

Kwenzeka ntoni xa uxuba i-melatonin kunye notywala?

I-Melatonin sisongezo esityiwa ngabantu abaninzi njengesibonelelo sokulala esikhuselekileyo kuneepilisi zikagqirha. Yehomoni eyenziwa ngumzimba wakho ngokwemvelo ukugcina umjikelo wakho wokulala, okanye isingqisho se-circadian, esingqinelanayo. Nangona ifumaneka ngaphandle kwekhawuntari, akufuneki ixutywe notywala. Indibaniselwano inokubangela iziphumo ebezingalindelekanga njengokulala, isiyezi, unxunguphalo, okanye ukonyusa uxinzelelo lwegazi. Njengeepilisi zokulala, kufuneka ukhethe utywala okanye i-melatonin-hayi zombini.

Ezinxulumene: Ukufumana idosi ye-melatonin efanelekileyo

Sebenzela kwimikhwa yakho yokulala

Ngayo yonke le nto ithethwayo, uBreus uthi ukhuthaza abantu ukuba basebenzele ukufumana ukulala okuhle ngaphandle kokusebenzisa izixhobo zokulala. Kungcono ngokubanzi kwimpilo yakho-kwaye kukwathetha ukuba unokuba nalo glasi yewayini ngaphandle kokukhathazeka. Izinto zokulala zinendawo yazo, utshilo, kwaye njengomgaqo oqhelekileyo, unyango lweenyanga ezintathu phantsi kweliso lomboneleli wezempilo unokukufumana kumkhondo olungileyo. Nangona kunjalo, akathandi ukubona izigulana ziba Ukuxhomekeka kwizincedisi zokulala -Yinxalenye kuba ayikhuthazi ukuba umntu alele ubuthongo obunzulu. Endaweni yoko ukhuthaza abantu ukuba baphucule indlela yabo yokulala ngonyango lokuziphatha.

Ukunyanga ngokuziphatha kwengqondo kusebenza ngakumbi kuneepilisi zokulala, kuhlala ixesha elide kwaye akunaziphumo zibi xa kuxutywe notywala, utshilo.

FUNDA OKULANDELAYO: Iindlela ezingama-23 zokulala ngcono ngobu busuku