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Impilo-ntle

Kukuthini ukulala? | Oonobangela bokungalali | Uxinzelelo lweCoronavirus | Iingxaki zokulala ziyichaphazela njani impilo yakho | Unyango lokulala

Ahhh, loo mvakalelo yokulala ubuthongo emva nje kokuba intloko yakho ibethe umqamelo. Yinyani into amaphupha enziwe ngayo. Kodwa, xa ulele uziva ungenakwenzeka-kwaye akukho linani leegusha liyakukubangela ukuba ulale ngoxolo-zizinto zamaphupha amabi. Ukuba nengxaki yokulala kungakhokelela kuzo zonke iintlobo zoxinzelelo, kwaye uxinzelelo lunokwenza ukuba kube nzima ukufumana nayiphi na into oyifunayo. Ukuphuthelwa, ngakumbi xa kubangelwa luxinzelelo, kunokuba ngumjikelo ombi. Okwangoku ihlabathi liphela linomthombo omnye wokukhathazeka: ubhubhane wehlabathi. Ngaba ukhe wahlangabezana nenqanaba lexhala le-coronavirus, kodwa ngaba uxinzelelo lobhubhane lunokunyusa amathuba akho okulala ebusuku?

Kukuthini ukulala?

Ukuphuthelwa sisifo sokulala esibonakala kubunzima bokulala okanye ukulala. Ingabandakanya ukuvuka kwangoko kakhulu, kwaye ungabinakho ukubuyela ebhedini okanye ukungabikho kokulala okubuyisayo. Ngamanye amagama, luhlobo lokuphosa nokujika okushiya groggy kusasa. Amathuba kukuba ujongana nokungalali xa kufanelekile ukuba ulele, ukusebenza kwakho emini kuyaphazamiseka, nako.

Kutheni ndinengxaki yokulala ebusuku?

Zininzi izinto ezibangela ukulala. Inokuba lutshintsho kwishedyuli okanye kwi-jetlag enxulumene nokuhamba ephazamisa isingqisho sakho sokujikeleza. Okanye, into elula njengokutya isidlo esikhulu ebusuku kakhulu. Uninzi lubonisa ukuba kunzima ukulala nokuzilolonga kancinci okanye kakhulu emini. Sebenzisa izikrini ezikufutshane nexesha lokulala kunye nendawo yokulala ekhanyayo okanye efudumeleyo efudumeleyo ikwanxulunyaniswa nokungazinzi.

Ukuba ufumanisa ukuba ulala uphaphile ebusuku uneengcinga ezibaleka entlokweni yakho, luphawu oluhle lokuba ukulala kwakho luxinzelelo- okanye uxinzelelo olunxulumene noko. Ukuxhalaba malunga nomsebenzi, isikolo, imali, okanye ubudlelwane kunokubangela ukungalali ebusuku, njengoko kunokuba neziganeko ezibuhlungu njengokuhamba, uqhawulo-mtshato, ukusweleka komntu omthandayo, okanye nohlobo lwenoveli ye-coronavirus esasazeka kwihlabathi liphela.

Ngaba uxinzelelo lwe-coronavirus lunokukhokelela kukungalali?

Ukuxhalaba kunokubangela ingxaki yokulala kwaye kukhokelele ekuphuthelweni, uyacacisa UNina Riggins , MD, Ph.D., unjingalwazi onxulumene ne-neurology kwiYunivesithi yaseCalifornia, eSan Francisco. Ukuba unenkxalabo yokuba uxinzelelo lwakho lukhokelela kwiingxaki zokulala kufuneka ujongane noxinzelelo lwakho nomboneleli wezempilo, utshilo.

Inokukhokelela kubuthongo obuqhekeziweyo-oko kukuthi, uvuka kaninzi ebusuku. Ngexesha lobhubhane we-coronavirus, abantu abaninzi baxele amaphupha aphazamisayo okanye acacileyo. Ngelixa uxinzelelo lunokubangela amaphupha amabi, oku kunokwenzeka ngenxa yokuvuka rhoqo ngexesha lokulala kwe-REM, ekwenza ukuba ubenakho ukuwakhumbula amaphupha akho, ngokwe Isikhokelo soNcedo .

Kuba [ubhubhane] we-COVID-19 ingoyena mntu uxinzelelekileyo kwihlabathi, okhokelela kukuphazamiseka kwengqondo, umzimba, intlalontle kunye nezemali, kunokubangela ukuphazamiseka kokulala kukodwa, okanye njengenxalenye yesifo sengqondo, utshilo uSvetlana Blitshteyn, MD, umlawuli we Iiklinikhi zeDysautonomia , kunye noprofesa oncedisayo wezonyango kwiYunivesithi yaseBuffalo Jacobs School of Medicine. Ugqirha Blitshteyn ukwaphawula ukuba ukuphuthelwa nako kungakhokelela kuxinzelelo kunye noxinzelelo-yindlela yeendlela ezimbini.

Ngoku ka isifundo esinye , ezivavanye iimpembelelo ze-COVID-19 e-China, iingxaki zokulala esibhakabhakeni ngenxa yexhala le-coronavirus, ngelixa uxinzelelo, uxinzelelo olukhulu kunye noxinzelelo lonyuke kakhulu. Kwabo bahlala kwiphondo laseHubei, eyona ndawo ingubhubhani, kunye nabo babesebenza phambili ngexesha le-COVID-19, iimeko zokungalali ngokwaneleyo zazimbi kakhulu. Uphononongo lubika ukuba ngexesha labaphenduli besi sifo bachaze ukwanda kweepesenti ezingama-37 kubusuku bokulala.

Ngaba ukuphuthelwa kuyayichaphazela impilo yakho?

Xa unengxaki yokulala, ayichaphazeli nje imeko yakho. Ukuphuthelwa kunokukwenza ukuba usuleleke lula nakweyiphi na intsholongwane ejikelezayo-nokuba yingqele eqhelekileyo okanye i-COVID-19- kwaye kwenze kube nzima ngakumbi ukubuyisa ukuba uyagula. Ngelixa uleleyo, amajoni akho omzimba akhupha ii-cytokines. Ezi proteni zinceda ukukhuthaza ukulala, kodwa zikwanceda ukulwa nosulelo kunye nokudumba. Xa ulele kancinci, umzimba wakho uvelisa kancinci, okuchaphazela impendulo yakho yomzimba, ngokwe Ikliniki yaseMayo .

Ukuba ukungalali kwakho kuba yinto enganyangekiyo, kunokukwenza ukuba uthambekele kwiziganeko ezinobungozi njengokuphahlazeka kwemoto. Okanye, yongeza eyakho umngcipheko weemeko ezingapheliyo njengoxinzelelo lwegazi, isifo seswekile, ukutyeba kakhulu, uxinzelelo, isifo sentliziyo kunye nokubetha. Ngamanye amagama, kubalulekile ukuthatha amanyathelo okufumana iimfuno zomzimba wakho ngaphambi kokungabikho kokulala kubangela iingxaki zempilo.

Ndingayilungisa njani ingxaki yam yokulala?

Ukulala ucoceko linyathelo lokuqala esicebisa abaguli bethu ukuba bazilolonge, utshilo uGqirha Blitshteyn. Unyango ngendalo ingaquka:

1. Ukucima izikrini zakho ngaphambi kokulala. Kubekho i ukwanda kwexesha lesikrini Ngexesha lobhubhane, ke oku kubaluleke kakhulu ngoku kunakuqala.
2. Ukuphepha iimovie ezigcwele isenzo, iifilimu ezoyikisayo, okanye iindaba ngaphambi kokulala —Ngakumbi iindaba ezinxulumene ne-COVID! Ngamanye amagama, hlala kude nomxholo woxinzelelo onokubangela uxinzelelo ebusuku.
3. Ukuzama iindlela zokuphumla kunye nemithambo yokuphefumla ebhedini ukuthomalalisa uxinzelelo.
4. Ukuqinisekisa uya kulala kwaye uvuke malunga nexesha elifanayo , nokuba uhlala ekhaya. Ngexesha lendyikitya yokufa, amaxesha okuvuka anokuhle ukuba ahlehle kamva nasemva koko, ngaphandle kokuhamba kusasa okufunekayo. Ukutshintsha ixesha lokulala nokuvuka kunokuphazamisa iwotshi yangaphakathi yomzimba wakho, kwaye kwenze kube nzima ukuqalisa ukulala.
5. Ukunciphisa ukutya okukhulu ngaphambi kokulala. Ukufumana i-COVID-19 kuye kwaba yinto ehlekisayo kuba baninzi abantu ukutya uxinzelelo okanye ukutya okulula ngakumbi ngexesha lobhubhane. Ukuba uzonwabisa ngokutya okuthuthuzelayo, qiniseka nje ukuba kusekuqaleni kwemini.
6. Ukuyeka utywala ngokuhlwa. Uxinzelelo yonyusa amathuba akho okusetyenziswa gwenxa kotywala , kunye nophando lwe-SingleCare lufumanise ukuba I-10% yabaphenduli babesela kakhulu okoko i-COVID-19 yaqala ukusasazeka e-US Inokukwenza uzive udiniwe kwaye ukhululekile, kodwa iphazamisa ukulala okusemgangathweni.

Ukuba olu hlengahlengiso lwendlela yokuphila alunakunceda kwiingxaki zokulala, uGqr Riggins ucebisa ukuba unyango lokuziphatha (CBT) lwexhala le-coronavirus okanye isongezelelo se-melatonin njengoncedo lokulala.

• CBT luhlobo lonyango lwengqondo oluthi Izifundo zibonisa lunyango olusebenzayo lokungalali. Ijolise ekuphuculeni umgangatho wobomi ngokutshintsha iingcinga, izimo zengqondo kunye neenkolelo. Izifundo ezahlukeneyo zibonisa ukuba unyango lweCognitive Behavioural Therapy lunyango olusebenzayo lokungalali.
• IMelatonin ivela ngokwendalo emzimbeni wakho, kodwa a isongezelelo se-melatonin kuthathwe iiyure ezimbalwa ngaphambi kokuba ulale kunokunceda xa ujongene nokuqaqanjelwa sisisu okanye unengxaki yokulala. IMelatonin inokuba luncedo kokubini ukulala kunye nentloko, ucacisa uGqirha Riggins. IMelatonin inemisebenzi emininzi, omnye wemisebenzi yayo ebalulekileyo kukulawula ixesha lokulala.

Ezinxulumene: Uyifumana njani idosi ye-melatonin efanelekileyo

Ukuba uzame zonke ezi ndlela, kwaye nangoku unengxaki yokulala, ukuhlala ulele, okanye ukuvuka ungavuseleleki, lixesha lokuba uthethe nomboneleli wakho wezempilo. Nokuba awunakukwazi ukungena e-ofisini, i-telehealth ivumela [ugqirha wezonyango] ukuba afumane imbali ebalaseleyo yokulala, kwaye ajongane nezinto ezinegalelo kunye nokuthintela, utshilo uGqirha Riggins, okwacebisa ukugcina idayari yokulala.

Nokuba usemntwini okanye kwi-Intanethi, fumana uncedo oludingayo ukuze uphumle, ngaphambi kokuba iqale ichaphazele impilo yakho.