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Ngiyaqwasha!
Zingu-5 izizathu ezenza ukuba ungalali kahle ebusuku kanti kukhona ongakwenza ngale nkinga
SICHITHA ingxenye eyodwa kokuthathu yempilo yethu silele ngokwabacwaningi baseSA Sleep Centre, kodwa umuntu oyedwa kwabathathu unenkinga yokungalali kahle empilweni yakhe. Uma kungukuthi sekuphele inyanga uqwasha kungenzeka ukuthi lokho kuyinto ephathelene nezempilo.
Zingu-84 izinkinga eziyimbangela yokuqwasha. Ezijwayelekile zidalwa yilokhu:
1. Yingcindezi
Kukhona ingcindezi engenankinga empilweni yakho kodwa uma isiyinkinga iyakuqwashisa.
Ingcindezi ingahlasela lowo nayilowo ngokwehlukile. Manje iWits Dial-a-Bed Sleep Laboratory yenza ucwaningo eqenjini lebhola iBidvest Wits ukuze kubonakale ukuthi uma iqembu lizodlala, noma liwinile noma lishayiwe, abadlali bathikamezeka kanjani uma belele. UDkt. Alison Bentley, oyinhloko kule-laboratory wethemba ukuthi umphumela uzoveza amaqhinga abaseSA abangawasebenzisa uma kukhona izingqinamba ababhekene nazo.
2. Izinhlungu
Iziguli zivame ukukhala ngokuthi izinhlungu zenza ukuba ziqwashe ebusuku kanti nabacwaningi baseWits Sleep Lab bayakufakazela lokhu. Manje sebebheka ukuthi izinhlobo ezithile zezinhlungu zinamthelela muni empilweni yomuntu nokuthi ubuthongo obuthikanyezwa yizinhlungu buwakhandla kanjani amasosha omzimba ezigulini ezineHIV/AIDS.
3. Imithi
Imithi ibaphatha ngezindlela ezehlukene abantu. Uma kungukuthi usanda kuhlushwa wukuqwasha, zibuze ukuthi ngabe ukhona yini umuthi osanda kushintshelwa kuwona noma mhlawumbe inkinga yakho iqale emva kokusebenzisa umuthi ongakaze uwusebenzise.
Kungakusiza ukushintsha isikhathi sokuphuza umuthi. Imithi yokwelapha i-allergy, asthma nezinye izifo ukwenza isibonelo kufanele usheshe uyiphuze ngoba ingakuqwashisa.
4. Izinkinga eziphathelene nempilo
Zonke izinkinga eziphathelene nempilo zingakuqwashisa. Isilungulelo nokuphiswa wukuchama kungakuqwashisa.
Izifo ezibucayi kakhulu njengama-ulcer, isifo sikashukela nokuphathwa yinhliziyo kubalwa kulezo zifo ezingakuqwashisa.
5. Inkinga yokuphefumula
Ukungaphefumuli kahle ngenxa ye-asthma noma ezinye izifo kungakuthikameza uma ulele. Uma kunjalo, kungenzeka kudingeke ukuba ushintshe umuthi owusebenzisayo.
Enye inkinga ejwayelekile uma ulele eyokunqamuka komoya kaningana okungenani imizuzwana engu-10 noma ngaphezulu. Lokhu kujwayelekile kwabesilisa abakhuluphele abahona kakhulu. Izindlela ezimbili zokulwa nalokho wukwehlisa isisindo somzimba nokuphakamisa ikhanda lombhede ngo-30 degrees - cela ezinye izeluleko kudokotela.
Zisize ukuze uzumeke
Uma unenkinga yokuqwasha, yiba ne-diary ozobhala kuyona ukuthi ulala kanjani okungenani isonto elilodwa noma amabili. UDkt. Bentley uthi bhala ukuthi ulala nini, uzumeke nini uphaphame nini; uphaphama kangaki; isikhathi osichitha uqwashile; nokuthi ulala kanjani uma ubala ngokwesikalo sika-1 kuya ku-5. Le diary ingakusiza uma usuya kudokotela ukuze athole ukuthi inkinga yakho idalwa yini.
Cabanga ngaphambi kokuthenga imithi elalisayo ngaphandle kwencwadi kadokotela. Ungayisebenzisi isikhathi esingaphezulu kwenyanga ngaphandle kokufuna usizo lukadokotela ngoba ungagcina ungasakwazi ukulala ngokwemvelo uma ungayiphuzanga. Uma kuphela isikhathi eside uqwasha iya kudokotela. [z]
Indaba: Patricia McCracken
Zingu- 84 izinki-nga eziyi-mba-ngela yoku-qwasha
6 IZINDLELA ZOKULALA KAHLE
1. Makube ngumkhuba wakho: Zama ukulala uvuke ngesikhathi esifanayo.
2. Ungathathi isihlwathi: Ukuthatha isihlwathi emini kungakuqwashisa ebusuku ngakhoke kugweme lokhu.
3. Phumula: Ikamelo lakho lisebenzisele ukulala kuphela.
4. Khohlwa okunye: Ungagqilazi umqondo ngokucabanga ngezinto ezimbi ozizwile noma ozibone kwiTV ngaphambi kokulala.
5. Phuzela engqondweni: Gwema iziphuzo ezine-caffeine ezinjengekhofi, itiye, i-cola neRed Bull. Yehlisa nasotshwaleni ngoba bungakuthikameza uma usulele.
6. Nyakazisa umzimba: Zivocavoce njalo ukuze uphaphamise umzimba nengqondo yakho - kodwa lokho kugweme uma sekusele ihora elilodwa noma amabili ngaphambi kokuba ulale ngoba kungakuqwashisa.
IMPILO YAKHO
