Ungalala kanjani uma ukwimodi yokusinda

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Kuyini ukuqwasha? | Izimbangela zokuqwasha | Ukukhathazeka ngeCoronavirus | Izinkinga zokulala ziyithinta kanjani impilo yakho | Amakhambi okulala

Ahhh, lowo muzwa wokulala ubuthongo ngemuva nje kokuba ikhanda lakho lishaye umqamelo. Ngempela izinto amaphupho enziwa ngazo. Kepha, lapho ukozela kuzwakala kungenakwenzeka — futhi azikho izimvu eziyokudonsela ebuthongweni obunokuthula — yizinto zamaphupho amabi. Ukuba nenkinga yokulala kungaholela kuzo zonke izinhlobo zokucindezeleka, futhi ukucindezeleka kungenza kube nzima ukuthola noma iyiphi i-shuteye. Ukuqwasha, ikakhulukazi uma kubangelwa ukukhathazeka, kungaba umjikelezo omubi. Njengamanje umhlaba wonke unomthombo owodwa wokukhathazeka: ubhadane lomhlaba wonke. Kungenzeka ukuthi uke wahlangabezana nezinga elithile lokukhathazeka nge-coronavirus, kepha ingcindezi yesifo esiwumshayabhuqe ingakhuphula amathuba akho okulala ebusuku?

Kuyini ukuqwasha?

Ukuqwasha kuyinkinga yokulala ebonakala ngobunzima bokulala noma ukulala. Kungabandakanya ukuvuka ekuseni kakhulu, nokungakwazi ukubuyela embhedeni noma ukungabi khona kokulala okubuyisayo. Ngamanye amagama, wuhlobo lokujikijela nokujika okushiya unamahloni ekuseni. Amathuba ukuthi uma ubhekene nokuqwasha lapho kufanele ulale, ukusebenza kwakho kwasemini kuphazamisekile, futhi.

Kungani nginenkinga yokulala ebusuku?

Ziningi izimbangela zokuqwasha. Kungaba ushintsho kusheduli noma i-jetlag ehlobene nokuhamba ephazamisa isigqi sakho se-circadian. Noma, into elula njengokudla isidlo esikhulu sekwephuzile kakhulu ebusuku. Abaningi bathi kunzima ukulala nokuvivinya umzimba okuncane kakhulu noma kakhulu emini. Ukusebenzisa izikrini eziseduze nesikhathi sokulala nokuba nendawo yokulala ekhanyayo noma efudumele ngokweqile nakho kuye kwaxhunyaniswa nokungazinzi.

Uma uzithola ulele uphapheme ebusuku nemicabango igijima ekhanda lakho, kuwuphawu oluhle lokuthi ukuqwasha kwakho kucindezelekile- noma kuhlobene nokukhathazeka. Ukukhathazeka ngomsebenzi, isikole, imali, noma ubudlelwano kungaqala ubusuku bokungalali, njengoba kungaba nezehlakalo ezihlukumezayo njengokuhamba, isehlukaniso, ukushona kothandekayo, noma nohlobo lwenoveli lwe-coronavirus olusakazeka emhlabeni wonke.

Ingabe ukukhathazeka kwe-coronavirus kungaholela ekuqwashisweni?

Ukukhathazeka kungadala inkinga yokulala futhi kuholele ekuqwashisweni, kuchaza UNina Riggins , MD, Ph.D., uprofesa ohlangene wezinzwa e-University of California, eSan Francisco. Uma ukhathazekile ngokuthi ukukhathazeka kwakho kuholela ezinkingeni zokulala kufanele ubhekane nokukhathazeka kwakho nomhlinzeki wezokunakekelwa kwempilo, usho kanjalo.

Kungaholela nasekulaleni okuhlukanisiwe — okusho ukuthi, uvuka kaningi ebusuku. Ngesikhathi ubhadane lwe-coronavirus, abantu abaningi babike amaphupho aphazamisayo noma acacile. Ngenkathi ukukhathazeka kungadala amaphupho amabi, lokhu kungenzeka kakhulu ngenxa yokuvuka kaningi ngesikhathi sokulala kwe-REM, okwenza ube namathuba amaningi okukhumbula amaphupho akho, ngokusho I-HelpGuide .

Njengoba [ubhadane lwe-] COVID-19 luyinkinga enkulu emhlabeni, okuholela ekuphazamisekeni okukhulu ngokwengqondo, ngokomzimba, ngokwenhlalo nangokwezimali, kungaholela ekuphazamisekeni okukhulu kokulala kukodwa, noma njengengxenye yokuphazamiseka kwemizwelo, kusho uSvetlana Blitshteyn, MD, umqondisi we Umtholampilo waseDysautonomia , kanye noprofesa osizayo womtholampilo wezinzwa eNyuvesi eBuffalo Jacobs School of Medicine. UDkt Blitshteyn ubuye aphawule ukuthi ukuqwasha kungaholela ekucindezelekeni nasekukhathazekeni-kuyizindlela ezimbili.

Ngokuvumelana ne isifundo esisodwa , ehlola imithelela ye-COVID-19 e-China, izinkinga zokulala ezibhakabhakeni ngenxa yexhala le-coronavirus, kanti ukukhathazeka, ukucindezeleka okukhulu nokudangala kukhuphuke kakhulu. Kulabo ababehlala esifundazweni saseHubei, okuyisisekelo salo bhubhane, nalabo ababengabasebenzi abaphambili ngesikhathi se-COVID-19, izimo zokuqwasha okubikiwe zazinzima kakhulu. Ucwaningo lubika ukuthi ngesikhathi esiphakeme sabaphenduli bokubika babike ukwanda kwama-37% ekuqwashisweni komtholampilo.

Ingabe ukuqwasha kuyayithinta impilo yakho?

Uma unenkinga yokulala, akugcini nje ngokuthinta imizwa yakho. Ukuqwasha kungakwenza uthambekele kalula ekuthelelekeni nganoma yiliphi igciwane elizungezayo — noma ngabe umkhuhlane ovamile noma i-COVID-19 — futhi kukwenze kube nzima ukwelulama uma ugula. Ngenkathi ulele, amasosha akho omzimba akhipha ama-cytokines. Lawa maprotheni asiza ukukhuthaza ukulala, kodwa futhi asiza ukulwa nokutheleleka nokuvuvukala. Uma ulala kancane, umzimba wakho ukhiqiza okuncane, okuthinta ukuphendula komzimba wakho, ngokusho kwe- Umtholampilo waseMayo .

Uma ukuqwasha kwakho kuba yinto engapheli, kungakwenza uthambekele kakhulu ezenzakalweni eziyingozi njengokushayisana kwezimoto. Noma, khulisa i- ingozi yezimo ezingapheli njengesifo somfutho wegazi ophezulu, isifo sikashukela, ukukhuluphala ngokweqile, ingcindezi, isifo senhliziyo nokushaya uhlangothi. Ngamanye amagama, kubalulekile ukuthatha izinyathelo zokuthola izidingo zomzimba wakho ngaphambi kokuntuleka kokulala kubangele izinkinga zempilo.

Ngingayilungisa kanjani inkinga yami yokulala?

Inhlanzeko yokulala yisinyathelo sokuqala eseluleka iziguli zethu ukuthi zisisebenzise, ​​kusho uDkt Blitshteyn. Amakhambi emvelo okulala kungafaka:

1. Icisha izikrini zakho ngaphambi kokulala. Kube khona i- ukwanda kwesikhathi sesikrini ngesikhathi ubhadane, ngakho-ke lokhu kubaluleke kakhulu manje kunanini ngaphambili.
2. Ukugwema ama-movie ashubile, amafilimu asabekayo, noma izindaba ngaphambi kokulala —Izindaba ezihlobene ikakhulukazi ne-COVID! Ngamanye amagama, hlala kude nokuqukethwe okucindezelayo okungadala ukukhathazeka ebusuku.
3. Ukuzama amasu okuphumula nokuzivocavoca kokuphefumula embhedeni ukudambisa imizwa yokukhathazeka.
4. Ukuqinisekisa uyolala uvuke ngasikhathi sinye , noma ngabe uhlala ekhaya. Ngesikhathi salo bhubhane, izikhathi zama-wake kungenzeka ukuthi zahlehla ngokuhamba kwesikhathi nangemva kwesikhathi, ngaphandle kohambo oludingekayo lwasekuseni. Ukushintsha isikhathi sokulala nokuvuka kungaphazamisa iwashi langaphakathi lomzimba wakho, futhi kwenze kube nzima ukuqala ukulala.
5. Ukunciphisa ukudla okukhulu ngaphambi kokulala. Ukuthola i-COVID-19 sekuyihlaya elijwayelekile ngoba baningi abantu abanjalo ukudla ingcindezi noma ukudla okulula okuningi ngesikhathi sobhadane. Uma uzitika ngokudla okunethezeka, vele uqiniseke ukuthi kusanda kuqala usuku.
6. Ukuyeka utshwala kusihlwa. Ukucindezeleka kwandisa amathuba okuphuza ngokweqile , kanti ucwaningo lweSingleCare luthole ukuthi U-10% wabaphenduli babephuza kakhulu kusukela i-COVID-19 iqala ukusabalala ngaphesheya kwe-U.S. Kungakwenza uzizwe ukhathele futhi ukhululekile, kepha kuphazamisa ukulala kwekhwalithi.

Uma lezi zinguquko zendlela yokuphila zingasizi ngezinkinga zokulala, uDkt Riggins uncoma ukwelashwa kokuziphatha kwengqondo (i-CBT) yokukhathazeka nge-coronavirus noma isengezo se-melatonin njengosizo lokulala.

• I-CBT kuyindlela yokwelashwa kwengqondo lokho izifundo zibonisa kuyinto yokwelashwa okuphumelelayo kokuqwasha. Igxile ekwenzeni ngcono ikhwalithi yempilo yakho ngokushintsha imicabango yakho, izimo zengqondo, nezinkolelo zakho. Izifundo ezahlukahlukene zikhombisa ukuthi iCognitive Behavioural Therapy iyindlela yokwelapha ephumelelayo yokuqwasha.
• I-Melatonin kwenzeka ngokwemvelo emzimbeni wakho, kepha a isithasiselo se-melatonin kuthathwe amahora ambalwa ngaphambi kokulala kungasiza lapho ubhekene nokuqwasha noma unenkinga yokulala. IMelatonin ingaba wusizo ekulaleni nasekhanda, kuchaza uDkt. Riggins. IMelatonin inemisebenzi eminingi, omunye wemisebenzi yayo ebalulekile ukulawula isikhathi sokulala.

OKUSHIWO: Ungasithola kanjani isilinganiso esifanele se-melatonin

Uma uke wazama wonke la macebo, futhi ukhona namanje unenkinga yokulala, ukuhlala ulele, noma ukuvuka kungavuselelwa, sekuyisikhathi sokukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo. Ngisho noma ungeke ungene ehhovisi, i-telehealth ivumela [udokotela] ukuba athole umlando omuhle kakhulu wokulala, futhi abhekane nezici ezinikelayo nezisusayo, kusho uDkt. Riggins, naye oncoma ukugcina idayari yokulala.

Noma ngabe uku-person noma ku-inthanethi, thola usizo oludingayo lokuphumula, ngaphambi kokuthi luqale ukuthinta impilo yakho.