Ungalala Kanjani Ngesimiso Sewala Ezinso

Ukufakelwa isimiso sewala ezinso yinto eyodwa. Ukulala kamnandi naso kungenye inselelo eyahlukile. Uma ufunda lokhu ngo-2 ekuseni ngoba ungakwazi ukulala, awuwedwa. Abantu abangaphezu kuka-80% bazizwa benokungakhululeki ngemva kokufakelwa isimiso sewala ezinso.

Izindaba ezinhle ukuthi lokhu kungakhululeki kwesikhashana, futhi kunezinto ezingokoqobo, ezisebenzayo ongazenza namuhla ukuze ulale kangcono. Ake sibheke ukuthi yini impela esiza ngempela.

Kungani Isimiso Sewala Ezinso Senza kube Kunzima Ukulala?

Isimiso sewala ezinso (esibizwa nangokuthi isimiso samathumbu) siyisibayo esincane, esiguquguqukayo esifakwa phakathi kwenso nesinye ukuze kusizwe umchamo ukuthi uhambe kahle. Ivamise ukufakwa ngemva kokwelashwa kwamatshe ezinso, ukuhlinzwa, noma ukuvimbela ukuvaleka.

Isimiso sihlala ngaphakathi emzimbeni wakho, ngakho-ke awukwazi ukusibona. Kodwa ungakuzwa kahle. Isiphetho esingezansi sesimiso sijika ngaphakathi esinye, futhi leso sijiko singacasula ulayini wesinye. Lokhu kucasuka kubanga izinkinga zesinye, ezibangela isidingo esingazelelwe, esinamandla sokuchama. Leso sidingo singakuvusa izikhathi eziningi ebusuku.

Ngaphezu kwalokho, abantu abaningi bazizwa bebuhlungu emhlane, eceleni, noma esiswini esingezansi. Ukuzungeza embhedeni noma ukulala ezindaweni ezithile kungenza ubuhlungu buzizwe buvutha kakhulu. Ukuhlanganiswa kobuhlungu, izinkinga, kanye nokuvakashelwa indlu yangasese kaningi kungenza ubusuku obugcwele bokulala kube cishe kungakwenzeki.

Ukuqonda ukuthi kungani ukungakhululeki kwenzeka empeleni kungakwenza kube lula ukukubhekana nakho. Isinye sakho sikhombisa ukuthi kukhona okungajwayelekile, futhi lowo mphumela uyinto evamile.

Yisiphi Isikhundla Sokulala Esingcono Kakhulu Ngesimiso Sewala Ezinso?

Ayikho indlela eyodwa eqinisekisiwe ngokwesayensi ethi "engcono". Kodwa abantu abaningi bathola ukuthi ukulala ohlangothini oluphambene nesimiso kunikeza kakhulu ukukhululeka. Uma isimiso sakho sisesihlangothini sokudla, zama ukulala ohlangothini lwakho lwesokunxele, nangokungaphambene. Lokhu kunganciphisa ingcindezi endaweni yesimiso futhi kukhulule okunye ukungakhululeki.

Nansi imikhuba embalwa okufanele uzame:

• Ukulala ohlangothini oluphambene. Beka umcamelo phakathi kwemilenze yakho ukuze ugcine izihlahla zakho zihambisana futhi unciphise ukucindezeleka emhlane wakho ongaphansi. Lena indawo evame ukunconywa odokotela be-urologist ukuze kube lula ngesimiso.


• Ukulala ngomhlane ngemilenze ephakanyisiwe. Ukulala ngomhlane ngomcamelo ongaphansi kwemilenze yakho kunganciphisa ingcindezi emhlane wakho ongaphansi nasesiswini. Lokhu kusebenza kahle kubantu abathola ukulala ohlangothini kungakhululeki.


• Isikhundla esihleli kancane. Ukuphakamisa ikhanda lombhede wakho kancane (ngokusebenzisa omcamelo noma umbhede olungiswayo) kungasiza ukunciphisa ubuhlungu futhi kwenze ukuphefumula kube lula. Abanye abantu bathola lesi sikhundla sinciphisa umuzwa wobuhlungu kangcono kunokulala mpo.

Isihluthulelo ukuzama. Okusebenza kumuntu omunye kungase kungasebenzi komunye. Zama izikhundla ezihlukene ebusuku obumbalwa bese unaka ukuthi yikuphi okunikeza isikhathi eside sokulala ngokungaphazamiseki.

Indlela Yokubhekana Nobuhlungu Nezinkinga Ngaphambi Kokulala

Enye yezinto eziphumelela kakhulu ongazenza ukubhekana nokungakhululeki ngaphambi kokuba ulale. Ukuthatha umuthi ofanele ngesikhathi esifanele kungenza umehluko omkhulu.

Izibulala-zinhlungu ezingathengwa esitolo. I-Acetaminophen (Tylenol) ngokuvamile iyindlela ephephile kubantu abanezisimiso sewala ezinso. Isiza ukunciphisa ubuhlungu obuncane kuya obumaphakathi ngaphandle kwezingozi zokopha eziza ne-NSAIDs. Uma umsebenzi wezinso zakho ujwayelekile, udokotela wakho angase avumele ne-ibuprofen, kodwa hlola njalo kuqala. I-NSAIDs ingase yenze kabi izinkinga zokubona noma yandise ingozi yokopha ngemva kokuhlinzwa.

Ama-Alpha blockers. Uma ukungakhululeki kwakho kungaphezu kokuba kancane, buza udokotela wakho we-urologist mayelana nama-alpha blockers kadokotela afana ne-tamsulosin noma i-alfuzosin. Le mithi iyawuphumisa imisipha esinye, okwehlisa ukuhlanganiswa kanye nezinkinga zesinye. Abantu abaningi bathola ukuthi le mithi yenza umehluko omkhulu ekubeni kwabo bakwazi ukulala ubusuku bonke.

Imithi ye-Anticholinergic. Kubantu inkinga yabo enkulu ukuchama njalo, ngesidingo esiphuthumayo ebusuku, imithi efana ne-solifenacin noma i-oxybutynin ingasiza ukuthulisa isinye esisebenza kakhulu. Le mithi ijwayele ukusetshenziselwa izimo zokuvuselela isinye futhi ingasiza kakhulu ngesikhathi sokululama kwesimiso. Khuluma nodokotela wakho mayelana nokuthi ingabe zikulungele yini.

I-compress efudumele. I-heating pad efudumele efakwe emhlane wakho ongaphansi noma esiswini ngaphambi kokulala ingasiza ukuphumula imisipha nokunciphisa ubuhlungu ngaphandle kwanoma yimuphi umuthi. Yigcine isendaweni ephansi bese uyisusa ngaphambi kokuba ulale.

Isikhathi Sokuhambisana Namanzi Ngokuhlakanipha

Udokotela wakho cishe wakutshela ukuthi uphuze amanzi amaningi ngemva kokufakwa kwesimiso. Lokhu kubalulekile ngoba uketshezi lusiza ukugeza uhlelo lwakho lomchamo futhi kuvimbele ama-clots egazi ukuthi angakheki ezungeze isimiso. Kodwa uma uphuza amanzi amaningi ngqo ngaphambi kokulala, uzovuka njalo ngehora.

Ukuqhelisa ukulungisa ukudla kwakho kwamanzi emini bese uqala ukunciphisa ngemva kwesidlo sakusihlwa. Umgomo wakho ukugcina umchamo wakho uba bomvu ophuzi njalo emini, okubonisa ukuthi unamanzi ngokwanele. Bese unciphisa ukudla kwakho emahoreni amabili kuya kwamathathu ngaphambi kokulala ukuze unciphise ukuvakashelwa indlu yangasese ebusuku.

Njalo phumisa isinye sakho ngqo ngaphambi kokulala embhedeni. Lokhu kukunikeza isikhathi eside kakhulu ngaphambi kokuba umuzwa olandelayo ube khona.

Dala Inqubo Yokulala Enobungani

Izinguquko ezincane zezindawo kanye nezinqubo zingangezela ekuthuthukiseni izinga lokulala, ikakhulukazi lapho umzimba wakho ubhekana nokungakhululeki.

Gcina igumbi lakho lokulala lipholile, limnyama, futhi lithule. Izinga lokushisa lokushisa phakathi kwama-60 no-67 degrees Fahrenheit kulunge kakhulu kubantu abaningi. Gwema umsebenzi omkhulu womzimba emahoreni ngaphambi kokulala, ngoba ukuzivocavoca kungandisa ukungakhululeki okuhlobene nesimiso. Ukwelula okulula, ukuphefumula okujulile, noma imizuzu embalwa yokuzindla ngaphambi kokulala kungasiza ukuphumula umzimba wakho futhi kukuqondise kude nokungakhululeki.

Gcina izinto ezibalulekile ngaphakathi kwemikhono yakho. Amanzi, ifoni yakho, nanoma yimiphi imithi ongayidinga kufanele kube kwi-nightstand yakho. Ukusebenza okuncane okudingekayo ukuze ubuyele embhedeni ngemva kokuvakashelwa indlu yangasese, kulula ukuthi ubuyele ukulala.

Isiphetho

Ukulala nesimiso sewala ezinso kubuhlungu, kodwa kuyinto yesikhashana. Izisimiso eziningi zihlala izinsuku ezimbalwa kuya emavikelini ambalwa. Ngaleso sikhathi, ukulala ohlangothini oluphambene nesimiso, ukuthatha izibulala-zinhlungu ngaphambi kokulala, ukuqhelisa ukudla kwakho amanzi ngokuhlakanipha, nokugcina indawo yakho yokulala ikhululekile kungakha konke umehluko omkhulu. Uma izindlela zasekhaya zinganele, khuluma nodokotela wakho we-urologist mayelana nama-alpha blockers noma ezinye izindlela zokudokotela. Ufanele ukuphumula ngesikhathi sokululama, futhi kunezindlela ezingokoqobo zokuzithola.

Isitatimende: Lokhu okuqukethwe kungokwenhloso yolwazi kuphela futhi akubuyiseli iseluleko sezokwelapha esichwepheshile. Njalo thintana nomhlinzeki wakho wezempilo ukuze uthole iseluleko esiqondene nesimo sakho nohlelo lwakho lokwelapha.