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Ndincede ndikwazi ukulala!
Izizathu ezi-5 ezinokuba ngunobangela wokungalali kakuhle kwakho nongakwenza ngale ngxaki
ABAPHANDI be-SA Sleep Centre bathi sichitha isinye kwisithathu seminyaka yobomi bethu silele, kodwa umntu omnye kwabathathu ukhathazwa kukungalali kakuhle kwixesha elithile lobomi bakhe. Kodwa ukuba sekuphele iinyanga ungalali kakuhle kusenokuba unengxaki yempilo ekuthiwa yi-insomnia.
Ubuncinane zingama-84 iintlobo zeengxaki ezingunobangela we-insomnia. Ezona zixhaphakileyo zibangelwa zezi zinto:
1. Istresi
Sikho istresi esilingeneyo kodwa xa sele sikongamele asilunganga kwaye sikwenza ungalali. Ukungalali kakuhle kukwaluphawu loxinzelelo lwengqondo (depression) ngoko ugqirha wakho kufuneka anyange uxinzelelo nengxaki yokungalali ngaxeshanye ukuze unyango lubeyimpumelelo.
IWits Dial-a-Bed Sleep Laboratory iphanda iqela lebhola iBidvest Wits FC ukuzama ukubona ukuba ingaba ukuza komdlalo omkhulu, ukuphumelela umdlalo okanye ukuza nembande yesikhova kuyayichaphazela na indlela abalala ngayo abadlali. UGqr. Alison Bentley oyintloko yolu phando unethemba lokuba iziphumo zolu phando ziya kunceda abemi beli.
2. Iintlungu
Iziguli zikhala ngeentlungu ezingalalisiyo kwaye abaphandi beWits Sleep Lab banobungqina ngaloo nto. Ngoku bajonga ukuba iintlungu ezithile ziyichaphazela njani impilo ethubeni, njengesiluma kumabhinqa nendlela eziyichaphazela ngayo impilo yabantu abane-HIV/AIDS.
3. Unyango
Iyahluka indlela imizimba ephatheka ngayo ngamayeza kwaye oku kungayichaphazela indlela olala ngayo. Ukuba uqale kutshanje ukungalali, cingisisa ukuba awutshintshanga zipilisi na okanye bethu ingxaki yakho iqale xa uqala ukutya iipilisi ezintsha.
Mhlawumbi ukutshintsha ixesha lokuzisela kungakunceda. Umzekelo iicortisones ze-aleji, isifuba nezinye izigulo, zimel' ukuselwa kwisiqingatha sokuqala sosuku kuba zingabuphelisa ubuthongo. Buz' ingcali yamayeza okanye ugqirha wakho.
4. Iingxaki zempilo
Zonk' iingxaki zempilo zingakuphazamisa xa ulele. Iingxaki ezingekho mandla ezifana nesitshisa kunye nokuntsontsa rhoqo zingaphelisa ubuthongo.
Iingxaki ezithanda ukubanzima njengee-ulcers, isifo seswekile kunye neengxaki zentliziyo nazo zingangunobangela wokungalali.
5. Iingxaki zokuphefumla
Ukuphefumla nzima ngenxa yokuminxwa sisifuba okanye nezinye iingxaki zempilo zingangakulalisi.
Kukho nengxaki ekuthiwa yisleep apnoea, xa uyek' ukuphefumla malunga nemizuzwana eli-10 nangaphezulu izihlandlo eziliqela ebusuku. Le nto yenzeka kakhulu emadodeni aneminyaka engama-30 ukuya kuma-50 atyebe kakhulu kwaye arhonayo. Zimbini iindlela zokunyanga le ngxaki; kukunciphisa umzimba nokuphakamisa umntla webhedi yakho ngeedigri
ezingama-30.
Zincede ukwazi ukulala
Xa ucinga ukuba une-insomnia, bhala phantsi indlela olala ngayo ubuncinane iveki ukuya kwezimbini. UGqr. Bentley ucebisa ukuba rhoqo ebusuku bhala amaxesha olala novuka ngawo; uphaphama kangaphi; uphuthelwa ixesha elingakanani; umeteshe nobumnandi bobuthongo bakho usebenzisa isikali sika-1- 5. Oku kuza kuba sisikhokelo sikagqirha sokufumana ingxaki onayo.
Qiqa phambi kokutheng' iipilisi zokulala ngaphandle komyalelo kagqirha. Musa ukuzisebenzisa ixesha elingaphezulu kwenyanga ngaphandle kokufuman' uncedo kwabezempilo, ucebisa njalo uGqr. Bentley, kuba ungagqibela ngokungakwazi ukulala ngaphandle kwazo. Xa sele unenyanga ungalali, bonana nogqirha. [x]
Umbhali: Patricia McCracken
Ubunci-nane zingama- 84 iingxaki ezingenza
ungalali
IINDLELA EZI-5 EZINGENZA ULALE
Sebenzisa la macebiso eSleep Centre.
1. Ziqhelise: Vuka ulale ngexesha elifanayo.
2. Musa ukuthi ngqwa: Ukulala kancinci emini kungaphazamis' ukulala kwesiqhelo.
3. Phumla: Sebenzisa igumbi lakho lokulala xa ulala kuphela - i-TV, iwayelesi kunye neselfowuni zibeke kwelinye igumbi.
4. Yek' ezehlabathi: Ungaxakekis' ingqondo ngeendaba okanye imidlalo enoqhushululu ye-TV xa uza kulala. Endaweni yoko, phulaphula umculo opholileyo.
5. Sela ngobulumko: Ungaziseli iziselo ezinecaffeine njengekofu, iti, ikhola neRed Bull kwiiyure ezi-6 phambi kokuba ulale. Nciphisa utywala kuba bungabuchaphazela ubuthongo ekuhambeni kwethuba.
6. Shukuma: Yenza imithambo rhoqo - kodwa hayi phambi kweyure okanye ezimbini phambi kokulala kuba oku kungakwenza uphaphame.
EZEMPILO
