Ziyini Izithukuthuku Zasebusuku? Izimpawu, Izimbangela, & Nokwelashwa Ekhaya

Izithukuthuku zasebusuku ziyizigameko zokujuluka ngokweqile ezenzeka ngenkathi ulele, ngokuvamile zigcwala izingubo zakho zokulala noma amashidi ombhede wakho. Ngokungafani nokuzizwa nje ufudumele ngaphansi kwemithwalo esindayo, izithukuthuku zangempela zasebusuku zihilela umzimba wakho ukukhiqiza umjuluko omningi kakhulu kunokujwayelekile, ngezinye izikhathi zikushiye ucwile ngokuphelele. Lokhu kungaba yindlela yomzimba wakho yokuphendula izinguquko ezihlukahlukene, kusukela ekushintsheni kwamahomoni kuya ezimweni zempilo ezingaphansi.

Ziyini Izithukuthuku Zasebusuku?

Izithukuthuku zasebusuku zenzeka lapho umzimba wakho ukhiqiza amanani amaningi omjuluko ngesikhathi sokulala, ngaphezu kwalokho okudingekayo ukuze kulawulwe izinga lokushisa lomzimba wakho. Lokhu akufani nokujuluka ngoba igumbi lakho lifudumele kakhulu noma usebenzisa izingubo eziningi kakhulu.

Umzimba wakho ngokwemvelo uqala ukupholisa kancane ngesikhathi sokulala njengengxenye yesigqi sakho se-circadian. Kodwa-ke, lapho okuthile kuphazamisa le nqubo, izindlala zakho zomjuluko zingase ziqale ukusebenza ngokweqile. Ukujuluka kuvame ukuba nzima kangangokuthi kukuvusa futhi kudinga ukushintsha izingubo zakho noma ngisho namashidi akho.

Ochwepheshe bezokwelapha bachaza izithukuthuku zasebusuku njengezigameko eziphindaphindayo zokujuluka okukhulu okugcwala izingubo zakho zokulala kanye nendawo yakho yokulala. Lezi zigameko zenzeka kungakhathaliseki izinga lokushisa lendawo yakho yokulala futhi zingenzeka izikhathi eziningi ebusuku.

Zizwakala Kanjani Izithukuthuku Zasebusuku?

Izithukuthuku zasebusuku ngokuvamile ziqala ngomuzwa ongazelelwe wokushisa okukhulu okusabalala emzimbeni wakho. Ungase uvuke uzizwe sengathi uyasha ngaphakathi, yize izinga lokushisa legumbi lingashintshile.

Ukujuluka ngokwako kungahluka kusukela ekumanzeni okuphakathi nendawo kuya ekugcwazeni ngokuphelele izingubo zakho zokulala namashidi. Abantu abaningi bachaza ukuzizwa sengathi basanda kuphuma eshaweni, umjuluko uconsa ebusweni babo, entanyeni, nasesifubeni.

Ungase futhi uzwe inhliziyo igijima, imizwa yokukhathazeka, noma umuzwa wokwethuka njengoba umzimba wakho uzama ukuzipholisa. Ngemva kwesigameko sokujuluka, ungase uzizwe ubanda njengoba umswakama unyamalala futhi izinga lokushisa lomzimba wakho libuyela kokujwayelekile.

Abanye abantu bahlangabezana nalezi zigameko kanye noma kabili ebusuku, kanti abanye bangase babe nazo izikhathi eziningi. Ukuqina kungahluka ebusuku ngobusuku, futhi ungase ube nezikhathi lapho zingenzeki nhlobo.

Zibangelwa Yini Izithukuthuku Zasebusuku?

Izithukuthuku zasebusuku zingavela ezintweni eziningi ezibangela, kusukela ezintweni zokuphila zesikhashana kuya ezimweni zezokwelapha eziyisisekelo. Ukuqonda ukuthi yini engase ikubangele kungakusiza ukuthi uthole indlela efanele yokuzilawula.

Nazi izizathu ezivame kakhulu zokuthi kungani umzimba wakho ungase ukhiqize ukujuluka okweqile ngesikhathi sokulala:

• Ushintsho lwama-hormone: Ukuyeka ukuya esikhathini, i-perimenopause, ukukhulelwa, kanye nezifo ze-thyroid konke kungaphazamisa ukulawulwa kwezinga lokushisa lomzimba wakho
• Imithi: Ama-antidepressants, imithi yokwehlisa umfutho wegazi, kanye nezidambisi zokucasuka kungabangela ukujuluka njengomphumela oceleni
• Izifo: Umzimba wakho ukhuphula izinga lokushisa ukuze ulwe namagciwane noma amagciwane, okuholela emkhuhlaneni nasekujulukeni
• Izifo zokulala: I-sleep apnea nezinye izinkinga zokuphefumula zingabangela ukuthi umzimba wakho usebenze kanzima ngesikhathi sokuphumula
• Ukucindezeleka nokukhathazeka: Ukucindezeleka ngokomzwelo kungasebenzisa impendulo yomzimba yakho yokulwa noma yokubaleka, okuhlanganisa nokujuluka okwandayo
• Ukudla nendlela yokuphila: Ukudla okunezinongo, utshwala, i-caffeine, nokubhema konke kungabangela izigameko zokujuluka

Ngokuvamile, izithukuthuku zasebusuku zingabangelwa izimo ezingathi sína njengomdlavuza othile, izifo ze-autoimmune, noma izimo ze-neurological. Lezi zimbangela eziyisisekelo zivame ukuba nezinye izimpawu ezisiza odokotela ukuthi bazihlonze.

Ziyini Izithukuthuku Zasebusuku Eziwuphawu Noma Isimpawu Sani?

Ukujuluka ebusuku kungaba wuphawu lwezimo ezihlukahlukene ezingaphansi, kusukela ekushintsheni kwamahomoni okwesikhashana kuya ezindabeni zempilo ezingathi sína. Okubalulekile ukubheka ukuthi yiziphi ezinye izimpawu ozozithola kanye nokujuluka.

Kwabesifazane, ukujuluka ebusuku kuvame ukuba ngesinye sezimpawu zokuqala ze-perimenopause noma i-menopause. Ngesikhathi esinjalo, amazinga e-estrogen ashintshashintshayo angabangela ukuthi i-thermostat yomzimba wakho ibe sensitive ngokweqile, okuholela ekushiseni okungazelelwe nasezigamekweni zokujuluka.

Izifo ze-thyroid, ikakhulukazi i-hyperthyroidism, zivame ukubangela ukujuluka ebusuku kanye nezimpawu ezinjengokushaya kwenhliziyo okusheshayo, ukuncipha kwesisindo, nokuzizwa unovalo. I-thyroid yakho ilawula imetabolism yakho, ngakho-ke uma isebenza ngokweqile, umzimba wakho ukhiqiza ukushisa okweqile.

Ukutheleleka emzimbeni wakho wonke kungabangela ukujuluka ebusuku njengoba amasosha akho omzimba elwa nokugula. Lokhu kuhlanganisa yonke into kusukela emakhazeni avamile kuya ezimweni ezingathi sína njengomdlavuza wamaphaphu noma i-endocarditis.

I-Sleep apnea nezinye izifo zokuphefumula zingabangela ukujuluka ebusuku ngoba umzimba wakho usebenza kanzima ukuze uthole umoya-mpilo ngesikhathi sokulala okuphazamisekile. Ungase futhi uqaphele ukukhwehlela, ukuphefumula kanzima, noma ukuzizwa ukhathele naphezu kokuthola ukuphumula okugcwele ebusuku.

Imithi ethile, ikakhulukazi ama-antidepressants, ingaphazamisa ukulawulwa kwezinga lokushisa lomzimba wakho. Uma uqale umuthi omusha ngesikhathi lapho ukujuluka kwakho ebusuku kuqala, lokhu kungaba yisixhumanisi.

Ngokungavamile, ukujuluka ebusuku kungaba uphawu lokuqala lomdlavuza wegazi njenge-lymphoma noma i-leukemia. Kodwa-ke, lezi zimo zivame ukuba nezinye izimpawu ezinjengokuncipha kwesisindo okungachazeki, ukukhathala okuqhubekayo, noma ama-lymph nodes avuvukile.

Ingabe Ukujuluka Ebusuku Kunganyamalala Ngokwako?

Ukujuluka ebusuku kuvame ukuqeda ngokwako, ikakhulukazi uma kubangelwa izinto zesikhashana ezinjengokucindezeleka, ukugula, noma izinguquko zendlela yokuphila. Uma ubhekene nokutheleleka kwesikhashana noma udlula esikhathini esicindezelayo, ukujuluka kungase kuyeke uma lezi zinkinga zixazululwa.

Ngezimbangela zamahomoni njengokuyeka ukuya esikhathini, ukujuluka kuvamise ukwehla ngokuhamba kwesikhathi njengoba umzimba wakho ujwayela amazinga amasha amahomoni. Le nqubo ingathatha izinyanga ezimbalwa kuya eminyakeni embalwa, kodwa abesifazane abaningi bathola ukuthi ukujuluka kwabo ebusuku kuvame ukuba ngaphansi futhi kube nzima.

Ukujuluka ebusuku okuhlobene nemithi kungase kuthuthuke njengoba umzimba wakho ujwayela umuthi omusha, ngokuvamile kungakapheli amasonto ambalwa. Kodwa-ke, uma ukujuluka kunzima noma kuphazamisa ukulala kwakho, udokotela wakho angase alungise umthamo wakho noma akuqhubekisele emuthini ohlukile.

Ukujuluka ebusuku okuhlobene nendlela yokuphila kuvame ukuthuthuka ngokushesha uma usutholile futhi ubhekane nesici esibangela lokhu. Lokhu kungasho ukugwema ukudla okunezinongo ngaphambi kokulala, ukunciphisa ukusetshenziswa kotshwala, noma ukuphatha ingcindezi ngezindlela zokuphumula.

Zingelashwa Kanjani Izijuluko Zasebusuku Ekhaya?

Amakhambi amaningi asekhaya nezinguquko zendlela yokuphila zingasiza ukunciphisa imvamisa nobukhulu bezijuluko zasebusuku. Lezi zindlela zisebenza kahle uma ukujuluka kwakho kungabangelwa isimo esibucayi esingaphansi.

Ukwakha indawo yokulala epholile, enethezekile yisivikelo sakho sokuqala. Gcina izinga lokushisa legumbi lakho lokulala phakathi kuka-60-67°F futhi usebenzise izinto zokulala eziphefumulayo njengokotini noma uqalo. Cabangela ukusebenzisa ifeni noma ukuvula amawindi ukuze uthuthukise ukujikeleza komoya.

Nawa amaqhinga asekhaya asebenzayo okulawula izijuluko zasebusuku:

• Gqoka izingubo ezingqimba: Gqoka amaphijama alula, athambisa umswakama ongawakhumula kalula uma uqala ukujuluka
• Gcina amanzi abandayo eduze: Ukuba namanzi abandayo eceleni kombhede wakho kungakusiza ukuba uphole ngokushesha ngesikhathi somcimbi
• Sebenzisa imikhiqizo epholile: Imicamelo epholile, amaphedi kamatilasi, noma amaphakethe e-gel angasiza ukulawula izinga lokushisa lomzimba wakho
• Zijwayeze amasu okuphumula: Ukuphefumula okujulile, ukuzindla, noma ukuphumula kwemisipha okuqhubekayo kungasiza ekuphatheni ukujuluka okuhlobene nokucindezeleka
• Gwema izimbangela: Yeqa ukudla okubabayo, i-caffeine, notshwala, ikakhulukazi kusihlwa
• Hlela ukudla kwakho: Gwema ukudla okukhulu eduze nesikhathi sokulala, njengoba ukugaya kungakhuphula izinga lokushisa lomzimba wakho

Ukwenza umsebenzi ojwayelekile wokuzivocavoca kungasiza futhi ukulawula uhlelo lomzimba lokulawula izinga lokushisa, kodwa gwema ukuzivocavoca okukhulu eduze nesikhathi sokulala. Imisebenzi emnene efana ne-yoga noma ukwelula ingakusiza ukuba uphumule ngaphambi kokulala.

Yini Ukwelashwa Kwezokwelapha Kwezithukuthuku Zasebusuku?

Ukwelashwa kwezokwelapha kwezithukuthuku zasebusuku kuncike ekuhlonzeni nasekuxazululeni imbangela eyisisekelo. Udokotela wakho uzosebenza nawe ukuthola ukuthi yini ebangela izimpawu zakho futhi athuthukise uhlelo lokwelapha olufanele.

Ezithukuthukwini zasebusuku ezihlobene ne-hormone, ikakhulukazi lezo ezihlobene nokuya esikhathini, udokotela wakho angase ancome ukwelashwa nge-hormone (HRT). Lokhu kungasiza ukuzinzisa amazinga akho e-hormone futhi kunciphise izigameko zokujuluka. Ezinye izinketho zifaka phakathi ama-selective serotonin reuptake inhibitors (SSRIs) noma i-gabapentin, engasiza futhi ekuphatheni ama-hot flashes.

Uma izithukuthuku zakho zasebusuku zihlobene nemithi, udokotela wakho angase alungise umthamo wakho noma akushintshele kwenye imithi. Ungalokothi uyeke ukuthatha imithi enqunyiwe ngaphandle kokubonisana nomhlinzeki wakho wezempilo kuqala.

Ukuze kube nokujuluka okuhlobene nesitho somzimba esikhiqiza ama-hormone e-thyroid, ukwelashwa kugxila ekujwayeleni amazinga akho e-hormone e-thyroid ngemithi. Uma umsebenzi wakho we-thyroid ulawulwa kahle, ukujuluka ebusuku kuvame ukuthuthuka kakhulu.

Izifo ezibangela ukujuluka ebusuku zelashwa ngama-antibiotics afanele noma imithi elwa namagciwane. Njengoba ukutheleleka kuqeda, ukujuluka kufanele kulungiswe futhi.

Ukwelashwa kwe-sleep apnea, njengokusebenzisa umshini we-CPAP, kungasiza ukunciphisa ukujuluka ebusuku okubangelwa izinkinga zokuphefumula ngesikhathi sokulala. Lokhu kuthuthukisa ikhwalithi yakho yokulala futhi kunciphisa ukucindezeleka emzimbeni wakho.

Kufanele ngibone nini udokotela ngenxa yokujuluka ebusuku?

Kufanele ubone udokotela uma ukujuluka kwakho ebusuku kuvamile, kunzima, noma kuphazamisa ikhwalithi yakho yokulala. Ngenkathi ukujuluka ngezikhathi ezithile ngokuvamile kungakhathazi, izigameko eziqhubekayo zidinga ukuhlolwa kwezokwelapha.

Hlela i-aphoyintimenti uma uhlangabezana nokujuluka ebusuku kanye nezinye izimpawu ezinjengokulahlekelwa isisindo okungachazeki, umkhuhlane oqhubekayo, noma ukukhathala okukhulu. Lezi zinhlanganisela zingabonisa izimo ezingaphansi ezidinga ukunakekelwa kwezokwelapha okusheshayo.

Nazi izimo ezithile lapho kufanele uxhumane nomhlinzeki wakho wezempilo:

• Ukujuluka izikhathi eziningi ebusuku: Uma uvuka uconsa ngomjuluko izikhathi eziningana ebusuku ngabunye
• Kuhlala isikhathi esingaphezu kwamasonto ambalwa: Ukujuluka ebusuku okuqhubekayo ngaphandle kwembangela ecacile
• Izimpawu eziphelezelayo: Umkhuhlane, ukulahlekelwa isisindo, ukukhathala, noma ama-lymph nodes avuvukile
• Izinkinga ngemithi: Uma ukujuluka ebusuku kuqale ngemva kokuqala umuthi omusha
• Ukuphazamiseka kokulala: Uma ukujuluka kuthinta kakhulu ikhwalithi yakho yokulala noma ukusebenza kwansuku zonke
• Ukuqala okungazelelwe: Uma ukujuluka ebusuku kuqala kungazelelwe ngaphandle kwanoma yisiphi isici esicacile

Unganqikazi ukufuna ukunakekelwa kwezempilo uma ukhathazekile ngezimpawu zakho. Ukuhlolwa kwasekuqaleni kungasiza ukuhlonza noma yiziphi izimo ezingaphansi futhi kukunikeze ukwelashwa okufanele ukuze uthuthukise ukulala kwakho nokuphila kahle konke.

Ziyini Izici Zengozi Zokuthuthukisa Ukujuluka Ebusuku?

Izici eziningana zingakhuphula amathuba akho okuba nokujuluka ebusuku. Ukuqonda lezi zici eziyingozi kungakusiza ukuthi uhlonze izimbangela ezingaba khona futhi uthathe izinyathelo zokuvimbela.

Ubudala budlala indima ebalulekile, ikakhulukazi kwabesifazane abasondela noma abadlula ekuya esikhathini. Ushintsho lwama-hormone ngalesi sikhathi lwenza ukujuluka ebusuku kuvamile kakhulu, kuthinta kufika ku-75% yabesifazane ngesikhathi se-perimenopause kanye ne-menopause.

Isimo sakho sempilo yonke sithonya nengozi yakho. Abantu abanezimo ezithile zezokwelapha bathambekele kakhulu ekujulukeni ebusuku, okuhlanganisa nalabo abanezifo ze-thyroid, isifo sikashukela, noma izimo ze-autoimmune.

Izici eziyingozi ezivamile ezingakhuphula amathuba akho okuthuthukisa ukujuluka ebusuku zihlanganisa:

• Ubulili nobudala: Abesifazane, ikakhulukazi labo abaneminyaka engaphezu kwengama-40, maningi amathuba okuba nokujuluka ebusuku ngenxa yezinguquko zama-hormone
• Imithi: Ukuthatha ama-antidepressants, imithi yokwehlisa umfutho wegazi, noma ama-pain relievers kwandisa ingozi yakho
• Izici zokuphila: Ukuphuza utshwala njalo, ukubhema, noma amazinga okucindezeleka aphezulu kungabangela iziqephu zokujuluka
• Imvelo yokulala: Ukulala ekamelweni elifudumele noma ukusebenzisa imibhede esindayo kungenza ukujuluka ebusuku kube kubi kakhulu
• Izimo zezokwelapha: Ukuba nesifo sikashukela, izifo ze-thyroid, noma i-sleep apnea kwandisa amathuba akho
• Umlando womndeni: Izici zofuzo zingathonya indlela umzimba wakho olawula ngayo izinga lokushisa

Ngenkathi ungenakuzilawula zonke izici eziyingozi, ukubhekana nalezo ezingashintshwa njengokuphathwa kwengcindezi, imvelo yokulala, nezinketho zokuphila kunganciphisa kakhulu amathuba akho okuthuthukisa ukujuluka ebusuku okunenkinga.

Ziziphi izinkinga ezingase zibe khona zokujuluka ebusuku?

Ukujuluka ebusuku ngokwako akuyona ingozi, kodwa kungaholela ezinkingeni ezithinta impilo yakho yansuku zonke nempilo yakho yonke. Okukhathaza ngokushesha ngokuvamile ukuphazamiseka kwekhwalithi yakho yokulala.

Ukuphazamiseka kokulala okungapheli okuvela ekujulukeni ebusuku okuvamile kungaholela ekukhathaleni emini, ubunzima bokugxilisa ingqondo, kanye nezinguquko zemizwa. Uma uvuka njalo ukuze ushintshe izingubo noma imibhede, ulahlekelwa ukulala okujulile, okuqeda ukukhathala okudingwa umzimba wakho.

Ukujuluka ebusuku okuqhubekayo kungabangela nokucasuka kwesikhumba nezifo. Umswakama oqhubekayo ungakha indawo lapho amagciwane nama-fungi achuma khona, okuholela ekuqhumeni, ezifweni zama-fungal, noma ezinye izinkinga zesikhumba.

Nazi izinkinga eziyinhloko ezingavela ekujulukeni ebusuku okuqhubekayo:

• Ukuphucwa ukulala: Ukukhathala okungapheli, ubunzima bokugxilisa ingqondo, kanye nokusebenza komzimba okungahambisani kahle
• Izinkinga zesikhumba: Ukuqubuka, izifo zama-fungal, noma izifo zesikhumba zamagciwane ngenxa yokuchayeka emswakameni isikhathi eside
• Ukuphelelwa amanzi emzimbeni: Ukujuluka ngokweqile kungaholela ekulahlekelweni uketshezi, ikakhulukazi uma izigameko zivame
• Ukucindezeleka kobudlelwano: Ukuphazamiseka kokulala kungathinta ukuphumula komlingani wakho futhi kudale ukungezwani
• Ukukhathazeka nokucindezeleka: Ukuphazamiseka kokulala okungapheli kungaqinisa izimo zempilo yengqondo
• Ukunciphisa izinga lempilo: Ukwesaba ukujuluka ebusuku kungadala ukukhathazeka ngesikhathi sokulala

Iningi lalezi zinkinga liyaxazululeka uma imbangela eyinhloko yokujuluka ebusuku itholakele futhi yelashwa. Ukusebenza nomhlinzeki wakho wezempilo ukuze ulawule izimpawu zakho kungavimbela lezi zinkinga ukuthi zingaveli noma zibe zimbi kakhulu.

Yini ukujuluka ebusuku okungase kudidaniswe nayo?

Ukujuluka ebusuku ngezinye izikhathi kungadidaniswa nezinye izimo noma izimpendulo zomzimba ezivamile. Ukuqonda lezi zinto ezingafani kungakusiza ukuthi uxhumane kangcono nomhlinzeki wakho wezempilo futhi uthole ukwelashwa okufanele.

Ukuphambana okuvame kakhulu kuphakathi kokujuluka ebusuku nokushisa ngokweqile ngenxa yendawo yakho yokulala. Ukujuluka kwangempela ebusuku kwenzeka kungakhathaliseki izinga lokushisa legumbi futhi kuhilela ukujuluka ngokweqile okumanzisa izingubo zakho nemibhede yakho.

Izifo zokunyakaza ezihlobene nokulala njenge-restless leg syndrome zingabangela ukuphazamiseka kokulala nokujuluka okuthile, kodwa ukujuluka kuvame ukuba mnene uma kuqhathaniswa nokujuluka kwangempela ebusuku. Izimpawu eziyinhloko zigxila emizweni engakhululekile nasezifisweni zokuhambisa imilenze yakho.

Ukujuluka ebusuku ngezinye izikhathi kungadidaniswa nalezi zimo:

• Ukushisa ngokweqile kwemvelo: Ukujuluka okuvela egumbini elifudumele, izingubo ezisindayo, noma izingubo zokulala ezingaphefumuli
• Amaphupho amabi noma ukwesaba ebusuku: Amaphupho aqinile angabangela ukujuluka okuthile, kodwa ngokuvamile kumfushane futhi kulula
• Ukukhathazeka noma ukuhlaselwa ukwethuka: Ngenkathi lokhu kungabangela ukujuluka, ngokuvamile kuhilela ezinye izimpawu ezinjengokushaya kwenhliziyo noma ukuphefumula okuncane
• I-Acid reflux: I-GERD ingaphazamisa ukulala futhi ibangele ukujuluka okuthile, kodwa izimpawu eziyinhloko zokusha kwenhliziyo nokuhlanza
• Izimpawu ze-Sleep apnea: Ngenkathi i-sleep apnea ingabangela ukujuluka ebusuku, izimpawu eziyinhloko ukuhona nokuphazamiseka kokuphefumula

Gcina idayari yokulala uqaphela ukuthi ukujuluka kwenzeka nini, ukujiya kwakho, nanoma yiziphi ezinye izimpawu ozihlangabezayo. Lolu lwazi lungasiza udokotela wakho ukuthi ahlukanise phakathi kokujuluka kwangempela ebusuku nezinye izimo.

Imibuzo Evame Ukubuzwa Mayelana Nokujuluka Ebusuku

Q1: Ingabe ukujuluka ebusuku ngaso sonke isikhathi kuyisibonakaliso sento engathi sína?

Cha, ukujuluka ebusuku akusho ngaso sonke isikhathi ukuthi kukhona okungathi sína. Izimo eziningi zibangelwa izinto zesikhashana ezinjengengcindezi, izinguquko zamahomoni, noma imithi. Kodwa-ke, ukujuluka ebusuku okuqhubekayo noma okukhulu, ikakhulukazi uma kuhambisana nezinye izimpawu, kufanele kuhlolwe ngumhlinzeki wezempilo ukuze kuqedwe izimo ezingaphansi.

Umbuzo 2: Ukujuluka ebusuku kuvame ukuhlala isikhathi esingakanani?

Ubude bokujuluka ebusuku buxhomeke embangweni wabo ongaphansi. Ukujuluka okuhlobene namahomoni okuvela ekuphumeni kwegazi kungahlala iminyaka eminingi kodwa kuvame ukuba mancane ngokuhamba kwesikhathi. Ukujuluka okuhlobene nemithi kuvame ukuthuthuka emasontweni ambalwa ngemuva kokuqala ukwelashwa, kuyilapho ukujuluka okuhlobene nokutheleleka kuvame ukuxazululwa uma ukugula selashwa.

Umbuzo 3: Ingabe izingane zingaba nokujuluka ebusuku?

Yebo, izingane zingaba nokujuluka ebusuku, nakuba kungavamile kangako kubantu abadala. Ezinganeni, ukujuluka ebusuku kuvame ukubangelwa ukutheleleka, ukugqoka izingubo eziningi zokulala, noma ukulala ekamelweni elifudumele. Ukujuluka ebusuku okuqhubekayo ezinganeni kufanele kuhlolwe ngudokotela wezingane ukuze kuqedwe izimo ezingaphansi.

Umbuzo 4: Ingabe ukujuluka ebusuku kubathinta ngendlela ehlukile amadoda kunabesifazane?

Ngenkathi ukujuluka ebusuku kuvamile kwabesifazane ngenxa yezinguquko zamahomoni ngesikhathi sokuya esikhathini, amadoda nawo angakuthola. Emadodeni, ukujuluka ebusuku kungenzeka ukuthi kuhlobene nemithi, ukutheleleka, izinkinga zokulala, noma izimo zezokwelapha ezingaphansi kunokuba zihlobene nezinguquko zamahomoni.

Umbuzo 5: Ingabe izinguquko ekudleni zingasiza ukunciphisa ukujuluka ebusuku?

Yebo, izinguquko ekudleni zingasiza ukunciphisa ukujuluka ebusuku kwabanye abantu. Ukugwema ukudla okunezinongo, i-caffeine, notshwala, ikakhulukazi kusihlwa, kunganciphisa amathuba okuthi kube neziqephu zokujuluka. Ukudla isidlo sakusihlwa esilula nokuhlala unamanzi usuku lonke kungasiza umzimba wakho ukuthi ulawule izinga lokushisa ngempumelelo ngesikhathi sokulala.