Ukuthukuthela Kwezithukuthuku Zokulala? Izimpawu, Izimbangela, & Ukwelashwa

Ukuthukuthela kwezithukuthuku zokulala kuyizigameko ezinamandla zokwesaba ezenzeka ngesikhathi sokulala okujulile, okubangela ukuthi umuntu ahlale phansi ngokuzumayo, akhale, noma abonakale ethukile kuyilapho esalale. Ngokungafani namaphupha amabi okhumbula, ukuthukuthela kwezithukuthuku zokulala kushiya inkumbulo encane noma engenalutho yalokho okwenzekile, okwenza kube buhlungu kakhulu kulabo bantu bomndeni ababubona kunalowo muntu obhekana nakho.

Lezi zigameko zivame kakhulu, ikakhulukazi kubantwana abaneminyaka ephakathi kwa-3 naku-12. Nakuba kungabonakala kukhulu ukuqaphela, ukuthukuthela kwezithukuthuku zokulala akunakho ubungozi futhi abantu abaningi bayakukhula ngokwemvelo njengoba izindlela zabo zokulala zivutha.

Ukuthukuthela Kwezithukuthuku Zokulala Kuyini?

Ukuthukuthela kwezithukuthuku zokulala kuwuhlobo lokuhlupheka kokulala lapho ingqondo yakho inamathela phakathi kokulala okujulile nokuvuka. Ngalesi simo esiphazamisekile, umzimba wakho unganyakazela futhi wenze imisindo, kodwa ingqondo yakho eqondile ihlala ilale, kungakho ngeke ukhumbule lesi sigameko kamuva.

Cabanga ngakho njengesistimu yokuxwayisa yengqondo yakho esebenza ngesikhathi esingalungile. Umzimba wakho uyaphendula esongweni esicabanga ukuthi asikhona, uqalisa impendulo yokulwa noma ukubaleka kuyilapho usalale ngokujulile. Lokhu kudala izimpendulo zomzimba ezikhulu ezichaza ukuthukuthela kwezithukuthuku zokulala.

Lezi zigameko zivame ukwenzeka ngesigamu sokuqala sobusuku lapho usesigabeni esijulile sokulala okungeyona i-REM. Ngokungafani namaphupha amabi avela ngesikhathi sokulala kwe-REM futhi ehilela amaphupha acacile, ukuthukuthela kwezithukuthuku zokulala kwenzeka lapho ingqondo yakho isezingeni layo lokulala elibuyisela amandla.

Ziyini Izimpawu Zokuthukuthela Kwezithukuthuku Zokulala?

Izimpawu zokuthukuthela kwezithukuthuku zokulala zingaba khulu futhi zivame ukwethusa amalungu omndeni kunalowo muntu obhekana nazo. Lezi zigameko zivame ukuqala ngokuzumayo futhi zingagcina kuphela imizuzwana embalwa kuya kwimizuzu eminingana.

Nawa aphawu avamile ongawaqaphela:

• Ukuhlala ngokungazelelwe ebusweni obunamahloni, amehlo avulekile kodwa engaqondi lutho
• Ukukhala okuzwakalayo, ukubila, noma ukukhwaza
• Ukuthimula okukhulu kanye nesivinini senhliziyo esisheshayo
• Ukubila okukhulu naphezu kokushisa okuvamile kwegumbi
• Ukubonakala kudidabile, kudidazekile, noma kungaduduzeki
• Ukususa noma ubani ozama ukubaduduza noma ukubavusa
• Ukuhambahamba egumbini besalale

Okwenza ama-sleep terrors aqhelekile ukuthi umuntu obhekene nawo ubonakala evukile kodwa akaziphenduli ezindaweni zakhe. Bangase bakubuke ngqo kodwa bangakwazi ukukubona noma baqonde lokho okushoyo.

Ezimweni ezingavamile, abanye abantu bangase babe nokuphendula komzimba okukhulu njengokuthi baye baphaphe, bakhike, noma bagijime endlini. Lezi zenzakalo zingase ziholele ekulimaleni uma umuntu ehlangana nefenisha noma izitebhisi ngenkathi ehambahamba engaqapheli.

Ngemva kokuphela kwenzakalo, umuntu ngokuvamile ubuyela ebuthongweni obuthule futhi akanakhumbula okwenzekile. Bangase bazizwe bedidekile kancane uma bevuswe ngokushesha ngemva kwalokho, kodwa lokhu ngokuvamile kudlula ngokushesha.

Imiphi Imikhakha Ye-Sleep Terrors?

Ama-sleep terrors ngokuvamile ahlukaniswe ezinhlotsheni ezimbili eziyinhloko ngokusekelwe ekutheni enzeka nini ekuphileni namaphethini abo angaphansi. Ukuqonda lezi zici kungakusiza ukuthi uqonde kangcono lokho wena noma othandekayo wakho ongakubhekana nakho.

Ama-sleep terrors ebuntwaneni yilona uhlobo oluvamile, ngokuvamile luqala phakathi kweminyaka engu-3 kuya ku-12. Lezi zenzakalo zivame ukuqeda ngokwemvelo njengoba uhlelo lwezinzwa lomntwana luvutha futhi amaphethini abo okulala aqiniswe phakathi kwesikhathi sokuqina.

Ama-sleep terrors abantu abadala awavamile kodwa angase abe ukukhathazeka ngoba ngezinye izikhathi abonisa ukucindezeleka okungaphansi, izinkinga zokulala, noma ezinye izinkinga zempilo. Abantu abadala ababhekene nama-sleep terrors bangase babe nawo besebantwaneni, noma bangase bazithole okokuqala ngenxa yoshintsho ekuphileni noma izimo zezokwelapha.

Abanye abahlinzeki bezempilo bahlukanisa phakathi kwezinkinga zokwesaba ebusuku ezilula nezinzima. Izehlakalo ezilula zibandakanya ikakhulukazi ukukhuluma njengokukhala noma ukububula, kanti ezinzima zibandakanya ukuhamba komzimba njengokuphuma embhedeni noma ukuhambahamba.

Yini Ebangela Izinkinga Zokwesaba Ebusuku?

Izinkinga zokwesaba ebusuku zenzeka uma ingqondo yakho inenkinga yokushintsha ngokuphelele phakathi kwezinyathelo ezahlukene zokulala. Izinto eziningi zingenza lezi zinguquko zibe nzima futhi zikhulise amathuba okuvela kwezehlakalo.

Izimbangela ezivamile zihlanganisa:

• Ukuphelelwa ubuthongo noma amashejuli okulala angajwayelekile
• Amazinga aphezulu engcindezi noma ukukhathazeka
• Ukuvuvukala noma ukugula okuthinta amashejuli okulala ajwayelekile
• Imithi ethile, ikakhulukazi leyo ethinta uhlelo lwezinzwa oluphakathi
• Ukuphefumula okuphazamisekile ngokulala njengokulala okuvimba
• Ukudla ukudla okukhulu noma ukusebenzisa i-caffeine eduze kwesikhathi sokulala
• Ukulala ezindaweni ezingajwayelekile

Ezinganeni, izinto zokuthuthukiswa zidlalela indima ebalulekile. Izinhlelo zezinzwa zazo zisazithuthukisa, okwenza zibe lula ukuthi zibe nezinkinga zokulala. Umlando womndeni nawo ubalulekile, njengoba izinkinga zokwesaba ebusuku zivame ukubhebhetheka emindenini, okusikisela izingxenye zezinto eziyizofu.

Kubantu abadala, izifo zokulala ezisekelayo zivame ukubangela izinkinga zokwesaba ebusuku. Izimo ezinjengokungakhululeki kwezinyawo, ukulala okuvimba, noma i-periodic limb movement disorder zingaphula ukulala futhi zibangele izehlakalo. Izimo zempilo yengqondo ezinjengokucindezeleka, ukukhathazeka, noma i-post-traumatic stress disorder zingakhuphula nezingozi.

Ngokungavamile, izimo ezithile zezokwelapha zingabangela izinkinga zokwesaba ebusuku. Lezi zihlanganisa izilonda ze-migraine, ukulimala ekhanda, i-hyperthyroidism, noma ezinye izimo ezithinta umsebenzi wengqondo noma ikhwalithi yokulala.

Nini Okufanele Ubone Udokotela Ngezingozi Zokwesaba Ebusuku?

Izinhlungu zokulala eziningi, ikakhulukazi kubantwana, azidingi ukwelashwa ngokonyango futhi ziyophila zodwa. Noma kunjalo, kunezimo ezithile lapho kufanele ubone udokotela ukuze uthole ukwelashwa okuqondile neseluleko.

Kufanele ubone udokotela uma izinhlungu zokulala zenzeka kakhulu kunkanye noma kabili ngesonto, ziqhubeke izinyanga eziningi, noma ziqale ukwenzeka ngemuva kweminyaka engu-12 kubantwana. Kubantu abadala, noma iyiphi imiphumela emisha yezinhlungu zokulala idinga ukuhlolwa ngonyango ukuze kuqale izimbangela eziyimfihlo.

Ukubonisana nodokotela okusheshayo kuyadingeka uma lezi zenzakalo zihilela ukuziphatha okuyingozi njengokuqhuba, ukuqhuma emazingeni aphezulu, noma izenzo zobuqalekiso ezingabangela ukulimala. Uma umuntu uzihlukumezile noma abanye ngesikhathi senzakalo, usizo lochwepheshe lubalulekile.

Kufanele futhi ubheke udokotela uma izinhlungu zokulala zihambisana nezinye izimpawu ezinkulu njengokulala emini, ubunzima bokuqonda, ukushintsha kwesimo sengqondo, noma izimpawu zezinye izifo zokulala. Lokhu kungabonisa izinkinga zokulala eziyinkimbinkimbi ezidinga ukwelashwa okukhethekile.

Ngaphezu kwalokho, uma izinhlungu zokulala zikuphazamisa kakhulu ikhaya noma zibangela ukucindezeleka emndenini, udokotela angakunikeza amasu nokwesekwa ukuze asize wonke umuntu ukuba aphathe kahle isimo.

Iyini Izingozi Zokuthola Izinhlungu Zokulala?

Ukuqonda ukuthi yini eyenyusa ingozi yakho yokuthola izinhlungu zokulala kungakusiza ukuthi ubone izimbangela ezingaba khona futhi uthathe izinyathelo zokunciphisa izenzakalo. Izici eziningi zenza abanye abantu babe sengozini kakhulu kunabanye.

Ubudala yiyona ingozi enkulu kunazo zonke, ngabantwana abaneminyaka engu-3 kuya kwengu-12 abathinteka kakhulu. Phakathi nale minyaka, uhlelo lwezinzwa lusathuthuka, okwenza ukuguqulwa kokulala kube lula kakhulu futhi kube lula ukuphulwa.

Umlando womndeni ubalulekile, njengoba uvalo lokuphumula luvamise ukudluliselwa emindenini. Uma wena noma umlingani wakho niye nahlushwa yivalo lokuphumula nilizingane, abantwana benu banesilinganiso esiphezulu sokuthuthukisa lelo valo. Lokhu kubonisa ukuthi izici zezofuzo zithinta indlela ubuchopho obulawula ngayo ukuguqulwa kokulala.

Izici zokuphila zingakhuphula kakhulu ingozi:

• Isikhathi sokulala esingajwayelekile noma ukungabi nalona isikhathi esanele sokulala
• Amazinga aphezulu engcindezi emsebenzini, esikoleni, noma ebuhlotsheni bomuntu siqu
• Ukusebenzisa utshwala noma ikhofi, ikakhulukazi kusihlwa
• Ukusebenzisa imithi ethile efana neziqandisi noma izikhuthazi
• Ukulala ezindaweni ezikhulu noma ezingakhululekile

Isimo sezempilo singakhuphula futhi ingozi yakho. Ukuphazamiseka kokulala njengokungaphefumuli kahle noma i-restless leg syndrome kuqhekeka ubuthongo futhi kwenze uvalo lube lula. Isimo sengqondo esifana nokukhathazeka, ukucindezeleka, noma i-PTSD kungakhuphula futhi ukutholakala.

Kubantu abadala ngokukhethekile, izinguquko ezinkulu zokuphila njengengcindezi yomsebenzi, izinkinga zobuhlobo, noma izinselele zezezimali zingabangela ukuqala kwevalo lokuphumula, ngisho noma awukaze uhlushwe yilo ngaphambili.

Ziyini Izingozi Ezingaba khona Zokuthola Uvalo Lokuphumula?

Nakuba uvalo lokuphumula ngokwalo lungonakali, lungabangela izinkinga eziningi ezithinta umuntu obuhlushwa yilo kanye namalungu omndeni wakhe. Ukuqonda lezi zinkinga ezingaba khona kusiza ukuba ulungiselele futhi uthathe izinyathelo ezifanele.

Ukukhathazeka okukhulu kunazo zonke ukulimala komzimba phakathi kwesigameko. Njengoba abantu abana lo valo lokuphumula banganyakazela ngenkathi bengaphili, bangashaya ifenisha, bawile esitebhini, noma bazilimaze ngokungazi noma abanye abaseduze.

Ukuphazamiseka kokulala kuchaphazela yonke indlu, hhayi nje umuntu onevalo lokuphumula. Amalungu omndeni avame ukulahlekelwa ubuthongo ngokuvuswa yizigameko, okungabangela ukukhathala kosuku, intukuthelo, kanye nokucindezeleka kubo bonke abahilelekile.

Izinkinga zomzwelo zingakhula ngokuhamba kwesikhathi:

• Ukuhlanya noma ukukhathazeka ngokulala kude ekhaya
• Ukumesaba ukulala, okungenza ukungabi nalutho lwezimpilo kube kubi nakakhulu
• Ukuwohloka komthungo ngenxa yokuphazamiseka kokulala
• Ukuzihlukanisa komphakathi ngokugwema ukuhlala ebusuku noma uhambo olude
• Ukukhathala kwasemini okuthinta umsebenzi noma ukusebenza esikoleni

Kwezinye izimo ezingavamile, ukwesaba okulala okuvamile kungabonisa noma kusekele ezinye izifo zokulala ezingathi sína. Uma izigameko ziqala ukuba khona kakhulu noma zibi kakhulu, zingase zibonise izimo ezingaphansi ezidinga ukwelashwa ngochwepheshe.

Kubantwana, ukwesaba okulala okuqhubekayo kungathinta ukuthuthukiswa komzwelo noma ukusebenza esikoleni uma kungalawulwa kahle. Noma kunjalo, ngokusekelwa okufanele nokuqonda, abantwana abaningi bazivumelanisa kahle futhi bakhule ngokwemvelo.

Kungenziwa kanjani ukunqoba ukwesaba okulala?

Nakuba ungakwazi ukunqoba ngokuphelele ukwesaba okulala, ikakhulukazi uma kukhona emndenini wakho, ungathatha izinyathelo eziningi zokunciphisa ubukhulu bawo namandla awo. Ukuhlanzeka okuhle kokulala kuyisisekelo sokuvimbela.

Ukuqamba isimiso sokulala esiqinile kusiza ukulinganisa izindlela zakho zemvelo zokulala. Zama ukuya ekulolweni nokuphakama ngesikhathi esifanayo nsuku zonke, ngisho nasekupheleni kwesonto, ukuze ubukhulu bakho buthuthukiswe phakathi kwezinyathelo zokulala.

Ukudala indawo yokulala efanelekile kunganciphisa kakhulu izigameko:

• Gcina igumbi lokulala lipholile, lizothile, futhi limnyama
• Susa izingozi ezingaba khona njengezinhlangothi zefenisha ezibukhali noma izithiyo
• Faka amasango okuvikeleka phezulu kwezitebhisi uma kudingeka
• Qinisekisa isikhathi esanele sokulala seqembu lakho leminyaka
• Qamba umkhuba wokulala ozolile ukuze unciphise ukucindezeleka

Ukuphatha ukucindezeleka usuku lonke kusiza ukuvimbela ukuphazamiseka kokulala ebusuku. Ukuzivocavoca njalo, amasu okuphumula, nokubhekana nemithombo yokukhathazeka konke kungase kube nomthelela ekuphumuleni okulala.

Ukugwema izinto ezikwenza ube nezinkinga kubalulekile. Finyelela ukusetshenziswa kwekhafeyin, ikakhulukazi ntambama nakuhlwempu, gwema ukudla okukhulu eduze kwesikhathi sokulala, futhi qaphela imithi engase ithonye ikhwalithi yokulala.

Kubantwana, ukugcina amasiko ajwayelekile osukwini nokuqinisekisa ukuthi bathola umsebenzi womzimba owanele kungasiza ekulawuleni imijikelezo yabo yokulala nokuvuka nokunciphisa amathuba okwethuka ebusuku.

Iziphephelo Zokulala Zitholakala Kanjani?

Ukuxilongwa kweziphephelo zokulala kuvame ukubandakanya ingxoxo eningiliziwe mayelana nezindlela zokulala nezimpawu kunokuhlolwa okunzima kwezokwelapha. Umhlinzeki wakho wezinsizakalo zezempilo uzofuna ukuqonda ngokuqondile ukuthi kwenzekani phakathi kwesigameko nokuthi yiziphi izinto ezingase zifake isandla kuzo.

Inqubo yokuxilonga ivame ukuqala ngomlando ophelele wokulala. Udokotela wakho uzokuqonda ngesikhathi, ubukhulu, kanye nezici zezigameko, kanye nanoma yimuphi umlando womndeni wezifo zokulala noma ezinye izimo zezokwelapha ezifanele.

Ukugcina idayari yokulala amasonto ambalwa ngaphambi kokuqokwa kwakho kungaba usizo kakhulu. Bhala izikhathi zokulala, izikhathi zokuvuka, noma yiziphi izehlakalo ezenzeka, izinto ezikwenza ube nezinkinga, kanye nendlela ozizwa ngayo emini. Lolu lwazi lusisiza udokotela wakho ukuthi aqonde izindlela nezinto ezifaka isandla.

Ezimweni eziningi, incazelo yezimpawu yanele ukwenza ukuxilongwa. Kodwa-ke, udokotela wakho angase ahlomule ukuhlolwa okuengeziwe uma becabanga ngezinye izifo zokulala noma uma izehlakalo zivame kakhulu noma ziyingozi.

Ucwaningo lokulala lungase luqokwe uma udokotela wakho efuna ukukhipha ezinye izimo ezifana ne-sleep apnea noma uma bedinga ukubona izindlela zakho zokulala ngokuqondile. Phakathi kwalolu viwo lwebusuku, izinzwa zilinganisa amaza engqondo yakho, ukuphefumula, kanye nokunyakaza kulo lonke ubusuku.

Ukurekhoda ividiyo yezehlakalo ekhaya kungaba ithuluzi elibalulekile lokuxilonga, ikakhulukazi uma amalungu omndeni angakwazi ukubamba ngokuphepha ukuthi kwenzekani phakathi kokwethuka ebusuku. Lokhu kusiza odokotela ukuthi bahlukanise iziphephelo zokulala kweminye imikhuba ehlobene nokulala.

Ukuphathwa Kwezinkinga Zokulala?

Ukuphathwa kwezinkinga zokulala kugxila ekuphepheni, ukunciphiseni izinto ezibangela, nokuthuthukisa ikhwalithi yokulala ngokujwayelekile kunokuba kuqede ngokuphelele izingxenye. Imikhakha eminingi, ikakhulukazi kubantwana, iyaphuka ngokwemvelo ngaphandle kokungenelela kwezokwelapha.

Into yokuqala ebalulekile ukudala indawo yokulala ephephile ukuvimbela ukulimala phakathi kwezingxenye. Lokhu kuhlanganisa ukususa izinto ezibukhali ekamelweni lokuphumula, ukuqinisa ifenisha engase iwele, nokufaka amasango aphephile uma umuntu ethambekele ekuhambeni phakathi kwezingxenye.

Ukuthuthukiswa kokulala okuhle kuvame ukunciphisa kakhulu ubukhulu bezingxenye:

• Ukugcina isikhathi sokulala nokuvuka sihlala sifanayo
• Ukuqinisekisa isikhathi esanele sokulala ngokwezinyanga
• Ukudala umkhuba wokulala ozolile
• Ukuphatha ukucindezeleka ngezindlela zokuphumula
• Ukuphatha noma yiziphi izifo zokulala ezingaphansi

Uma izinkinga zokulala zenzeka ngezikhathi ezibikezelwayo, abanye odokotela bancoma ukuvuka okuhleliwe. Lokhu kuhilela ukuvusa umuntu ngobumnene cishe imizuzu engu-15 ngaphambi kokuba izingxenye zenzeke ngokuvamile, kusize ukuqalisa kabusha umjikelezo wabo wokulala nokuvimbela ukuguqulwa okungafuneki.

Kubuchwepheshe obukhulu obungaphenduli ekuchithweni kwesitayela sokuphila, imithi ingacatshangelwa. I-antidepressants ephansi noma i-benzodiazepines ngezinye izikhathi zingasiza ekuzinziseni ukulala, kodwa lezi ngokuvamile zigcinelwe izimo lapho izingxenye zivame kakhulu, ziyingozi, noma zithinta kakhulu ikhwalithi yempilo.

Ukuqeqeshwa noma ukwelashwa kungaba usizo uma ukucindezeleka, ukukhathazeka, noma i-trauma kubonakala sengathi kubangela izingxenye. Ukubhekana nezici zomzwelo ezingaphansi kuvame ukuholela ekuthuthukiseni ikhwalithi yokulala nokunciphisa izingxenye.

Indlela Yokuphatha Izinkinga Zokulala Ekhaya?

Ukuphatha izinkinga zokulala ekhaya kudinga ukuhlanganiswa kwezinyathelo zokuphepha, izimpendulo ezisekelayo phakathi kwezingxenye, nokuguqulwa kwesitayela sokuphila ukuze kuncishiswe izinto ezibangela. Indlela yakho kufanele igxile ekuqapheleni wonke umuntu ngenkathi unciphise ukuhlupheka endlini.

Phakathi nesikhathi, into ebaluleke kakhulu ukulala uhleli uthulile futhi ugweme ukuzama ukuvusa umuntu. Esikhundleni salokho, qondisa kancane emuva embhedeni uma bephapheme behamba, ukhuluma ngezwi elithambile, eliduduzayo. Ungabanciki noma umemeze, njengoba lokhu kungenza isikhathi sibe sibi noma kubangele ukudideka.

Ukwenza izinguquko zokuphepha endlini yakho kungavimbela ukulimala:

• Faka izinkinobho emnyango wangaphandle nasezifastidini
• Beka ama-cushion noma ama-mattress phansi eduze kombhede
• Susa izinto ezaphukile ekamelweni lokuphumula
• Qinisa noma yikuphi ukugqwala okunqunu kwefenisha ngokupakisha
• Gcina izindlela zokuhamba zicacile futhi zikhanye kahle

Ukusetha uhlelo oluzinzile lwasebusuku kusiza ukukhombisa ubuchopho bakho ukuthi sekufanele uqale ukuphumula. Lokhu kungafaka phakathi ukugqoka okufudumelayo, ukuthambisa kancane, ukufunda, noma ukulalela umculo ozolile. Gwema imisebenzi eyenza ukukhuthazela njengokujima okukhulu noma isikhathi sesikrini eduze kwesikhathi sokulala.

Ukuphatha ukucindezeleka usuku lonke kungathinta kakhulu ikhwalithi yokulala. Ukuzivocavoca okuvamile, imikhuba yokudla impilo, nezindlela zokunciphisa ukucindezeleka njengokuphefumula okujulile noma ukucamngca konke kungasebenza ekulaleni okulula.

Gcina idayari yokulala ukuze ubone izindlela nezici ezikhuthazayo. Qaphela ukuthi kwenzekani ezinsukwini lapho kwenzeka khona izikhathi uma kuqhathaniswa nobusuku obuthule, kufaka phakathi izinto ezinjengamanqanaba okucindezeleka, ukudla, imisebenzi, nesikhathi sokulala.

Kufanele Uzilungiselele Kanjani Ukuya Kudoctor?

Ukulungiselela kahle ukuya kudokotela kuqinisekisa ukuthi uthola isiqondiso esiwusizo kakhulu nezincomo zokwelashwa ezifanele. Ukulungiselela okuhle kusiza umhlinzeki wakho wezempilo ukuthi aqonde isimo sakho esithile futhi akhe uhlelo lokuphatha oluphumelelayo.

Qala ngokubhala ulwazi oluqondile mayelana nokuthuthumela ubuthongo okungenani amasonto amabili ngaphambi kokubonisana kwakho. Bhala usuku nesikhathi sesikhathi ngasinye, isikhathi esithathayo, ukuziphatha okuqaphile, nanoma yiziphi izici ezingaba khona zaleyo suku.

Butha ulwazi mayelana nezimilo zakho zokulala eziphelele kanye nomlando wakho wezempilo. Qaphela isikhathi sakho sokulala nokuvuka okuvamile, isikhathi esithathayo ukuze ulale, ukuthi uzizwa ukhululekile yini ekuseni, nanoma yiziphi ezinye izinkinga ezihlobene nokulala.

Lungisa uhlu oluphelele lomhlangano wakho:

• Yonke imithi yamanje, kufaka phakathi izithasiselo ezingaphezu kokuthengiswa ngaphandle kwesikripthi
• Imibuzo mayelana nezinyathelo zokuphepha namasu okuvimbela
• Umbukiso womndeni wezifo zokulala noma izimo ezihlobene
• Ukushintsha kwempilo kwamuva noma izinto ezikhathazayo ezingase zifake isandla
• Izinkathazo ezithile mayelana nokuvamile noma ububi bezehlakalo

Uma kungenzeka, letha ilungu lomndeni elibonile izehlakalo. Banganikeza imininingwane ebalulekile mayelana nalokho okwenzeka phakathi kokwesaba okulala ongase ungakhumbuli noma uqaphele.

Bhala izinkathazo zakho ezinkulu nemigomo yokwelashwa. Kungakhathaliseki ukuthi ukhathazekile kakhulu ngokuphepha, ukuphazamiseka kokulala komndeni, noma umthelela oqondweni, ukucacisa ngezinto ozikhathalelayo kusiza udokotela wakho ukuba agxile kulokho okubaluleke kakhulu kuwe.

Iyini i-Key Takeaway Mayelana Nokwesaba Okulala?

Ukwesaba okulala kungesaba ukubona, kodwa ngokuvamile kuyisifo sokulala esingenangozi abantu abaningi abalikhulayo ngokwemvelo. Ukuqonda ukuthi umuntu ophila ngakho akavuki noma uyingozi kungasiza ukunciphisa ukukhathazeka kwakho ngezehlakalo.

Ukugxila okubaluleke kakhulu kufanele kube ekuphileni nasekudaleni izimo ezithuthukisa ikhwalithi yokulala ngokuphelele. Ukushintsha okulula njengokuhlala kwesikhathi sokulala, ukuphathwa kwengcindezi, nendawo yokulala ephephile kunganciphisa kakhulu kokubili ukuvamile nobukhali bezehlakalo.

Khumbula ukuthi ukwesaba okulala kuyadabukisa kakhulu amalungu omndeni abubona kunabantu abaphila ngakho. Abantu abaningi abanakhumbula izehlakalo futhi abalimi noma abalimazeki ngokomzwelo uma izinyathelo zokuphepha zifanele zisetshenziswe.

Nakuba ukwesaba ebusuku kungaphazamisa ukuthula endlini isikhathi esithile, ngokuvamile akuvezi izinkinga ezinkulu zempilo, ikakhulukazi kubantwana. Ngokubekezela, ukuqonda, nezinqubo zokuphatha ezifanele, imindeni ingakwazi ukubhekana nale nselelo ngempumelelo.

Uma izigameko ziqala ukuba khona njalo, ziyingozi, noma zithinta kakhulu ikhwalithi yokuphila kwakho, ungangabazi ukufuna usizo lochwepheshe. Abahlinzeki bezempilo bangakunikeza amasu engeziwe futhi bakhiphe noma yiziphi izimo ezingaphansi ezingase zibangele le nkinga.

Imibuzo Evame Ukubuzwa Mayelana Nokwesaba Ebusuku

Ingabe ukwesaba ebusuku kufana namaphupha amabi?

Cha, ukwesaba ebusuku namaphupha amabi ziyizipili ezihlukile ngokuphelele. Amaphupha amabi kwenzeka ngesikhathi sokulala kwe-REM futhi ahilela amaphupha acacile, abesabekayo okuwakhumbula uma uvuka. Ukwesaba ebusuku kwenzeka ngesikhathi sokulala okujulile kwe-non-REM, kuhilela okuphansi noma akukho okuqukethwe kwamaphupha, futhi ngokuvamile awukhumbuli nhlobo.

Ngesikhathi samaphupha amabi, ngokuvamile ungavuswa futhi ududuzwe kalula. Ngokwesaba ebusuku, umuntu ubonakala evukile kodwa akaphenduli futhi ngokuvamile uthukuthela uma kuzama ukumduduza.

Ingabe abantu abadala bangakhula ngokuzumayo ukwesaba ebusuku okokuqala?

Yebo, abantu abadala bangakhula ukwesaba ebusuku ngisho noma abazange bakubone besebantwaneni. Ukwesaba ebusuku okuqala ebuntwini kuvame ukubangelwa ukucindezeleka okukhulu empilweni, ukushintsha kwemizamo yokulala, imithi ethile, noma izifo zokulala ezingaphansi njengokulala kwe-apnea.

Uma ukwesaba ebusuku kuqala ebuntwini, kubaluleke kakhulu ukuba kuhlolwe ngumhlinzeki wezempilo ukuze kuqale izimo zezokwelapha noma izifo zokulala ezingase zibangele lezi zigameko.

Ingabe kuyingozi ukuvusa umuntu ngesikhathi sokwesaba ebusuku?

Akuyingozi ukuvusa umuntu osele ekuhluphekeni kokulala, kodwa ngokuvamile akusizi futhi kungenza isimo sibe nzima ngaphezulu kuye. Umuntu angase aphulukane nomqondo futhi angakwazi ukukubona ngokushesha, okungase kube buhlungu kubo bonke abahilelekile.

Esikhundleni sokuzama ukumvusa, mholele kancane ebethe uma ehambahamba, khuluma ngezwi elizolile, elikhululekile, bese ugxila ekumvikeleni kuze kube yilapho isigameko siphela ngokwemvelo.

Isikhathi eside kangakanani isikhathi sokulala sihlala isikhathi esingakanani?

Izigameko eziningi zokulala zihlala phakathi kwesibili elilodwa kuya kwimizuzu emihlanu, kanti isilinganiso singamaminithi angu-1-2. Ubukhali ngokuvamile bufinyelela kwinqopha ephakeme bese buya kancane njengoba umuntu ebuyela ekuphumuleni okujwayelekile.

Izigameko ezithatha isikhathi esingaphezu kwemizuzu engu-10-15 azivamile futhi zingase zidinga ukwelashwa kwezokwelapha ukuqinisekisa ukuthi akukho lutho oluhambisanayo nezingxenyekazi ezihlala isikhathi eside.

Ingane yami iyokukhula yishiye ukulala?

Yebo, iningi lezingane likhula ngokwemvelo liyeka ukulala njengoba izinhlelo zazo zezinzwa zivutha futhi izindlela zazo zokulala ziqina. Iningi lezingane liyeka ukuba nezigameko ngesikhathi sobuntwana, yize isikhathi esiqondile sihluka kusuka engwaneni kuya kwengane.

Ukuqina kwezigameko ngokuvamile kunciphisa kancane ngokuhamba kwesikhathi kunokuba kuyeke ngokuzumayo. Ukugcina imikhuba emihle yokulala nokuphatha ukucindezeleka kungasiza ekusekiseni le nqubo yemvelo eya emathubeni okulala aqinile.