Umxholo
- Ziziphi iingxaki zokulala?
- Kutheni kubalulekile ukulala?
- Iimpawu zokungalali
- Umjikelo wokulala
- Ndilala kangakanani?
- umntu omdala
- Abancinci
- Yintoni ukulala?
- Oonobangela bokungalali: Ucoceko lokulala
- Oonobangela bokungalali: Impilo yengqondo
- Unobangela wokungalali: imeko zonyango
- Oonobangela bokungalali: Ukukhulelwa, ukuya exesheni kunye nokuguga
- Yintoni i-apnea yokulala?
- Ukulala iimpawu zokuphefumla
- Ukulala unyango lwe-apnea
- Ngubani ofumana i-apnea yokulala?
- Yintoni isifo semilenze engenasiphelo?
- Yintoni ebangela ukungazinzi komlenze?
- Iimpawu ezingenasiphelo seMile Syndrome
- Unyango lweMilenze engenasiphelo
- Yintoni i-narcolepsy?
- Iimpawu zeNarcolepsy
- Unyango lwe-narcolepsy
- Ukulala (somnambulism)
- Izizathu zokuhamba ngokulala
- Unyango lokulala
- Umsebenzi weShift wokulala
- Iimpawu zotshintsho emsebenzini wokulala
- Unyango lokungasebenzi kakuhle emsebenzini xa ulala
- Unyango lokungalali: idayari yokulala
- Ukuchongwa kweengxaki zokulala: ukufundisisa ukulala
- Iingxaki zokulala unyango
- Izixhobo zokuphefumla
- Ukubuyela umva
- Ukuphazamiseka kokulala ebantwaneni
- Ukuphazamiseka kokulala ebantwaneni: izizathu
- Ingxaki yokulala ebantwaneni: unyango
- Indlela Yokulala Kakuhle: Zilolonge
- Ulala njani ngcono: Ukutya okumele ukukuphephe
- Indlela Yokulala Ngcono: Ukutya okuNcedo
- Indlela Yokulala Kakuhle: Nciphisa iteknoloji ngaphambi kokulala
- Indlela yokulala ngcono: izithethe zokulala
Ziziphi iingxaki zokulala?
Ukuphazamiseka kokulala ziimeko ezichaphazela ukukwazi komntu ukufumana ubuthongo obuqhelekileyo. Oonobangela bezi meko bayahluka, ukusukela kwimikhwa yabantu abakhulayo ngaphambi kokulala ukuya kuluhlu lweengxaki zonyango eziphazamisa umjikelo wokulala oqhelekileyo. Ukuba ufumanisa ukuba awuziva uphumle emva kokuvuka ekuseni, kuya kufuneka ubone ugqirha wakho ukuze abone ukuba unengxaki yokulala. Ukuphazamiseka kokulala kunokuba nefuthe elibi kwimpilo yomntu iyonke.
Kutheni kubalulekile ukulala?
Ukungalali ngokwaneleyo kusongela ubomi! Umzekelo, iingozi zeemoto, iingxaki zomntu, ukungasebenzi kakuhle emsebenzini, ukonzakala, iingxaki zememori, kunye nokuphazamiseka kwemood kunxulunyaniswa nokungalali kakuhle. Ukongeza, abaphandi bafumanise ukuba ukuphuthelwa kunokuba negalelo kwisifo sentliziyo, ukutyeba kakhulu kunye nesifo seswekile.
Iimpawu zokungalali
Iimpawu zokuphazamiseka kokulala ziyahluka ngokuxhomekeka kuhlobo lokungalali kakuhle. Iimpawu zinokubakho ukusuka kubumnene ukuya kubunzima kwaye zihlala zibandakanya enye okanye nangaphezulu kwezi mpawu zilandelayo: i-hypersomnia (ukulala kakhulu emini), ukuqaqanjelwa sisisu (ukuncipha kokulala ngexesha lokulala ungaphumli kunye nokuvuka rhoqo ebusuku), ukurhona kakhulu, kunye / okanye ikhefu elifutshane lokuphefumla (ixesha elifutshane lokuphefumla), ukuhamba kwemilenze okanye umnqweno wokuhambisa imilenze yakho ebusuku, ukuhamba ngokulala okanye ubusuku obubi (amaphupha amabi).
Umjikelo wokulala
Umjikelo oqhelekileyo wokulala uneendidi ezimbini eziphambili ezaziwa ngokuba yi-REM kunye ne-non-REM. I-REM imele intshukumo yamehlo ekhawulezayo. Ukulala kwe-REM kubonakala ngokuphumla kwemisipha, ukuphupha, ukuhamba kwamehlo ngokukhawuleza, kunye namaza asezantsi e-EEG (encephalograph). Ukulala okungekho kwi-REM kwahlulwe kwaba ngamanqanaba amane, ukusuka kubuthongo obuncinci (inqanaba 1) ukuya kwinqanaba IV (delta okanye ubuthongo obunzulu). Ukulala okungabikho kwe-REM kwenza malunga neepesenti ezingama-75 zexesha lokulala eliqhelekileyo, ngelixa i-REM yenza i-25% eseleyo kwaye ihlala isenzeka kusasa. Ukuphazamiseka kokulala kuphazamisa ezi ndlela zokulala.
Ndilala kangakanani?
Ixesha lokulala lomntu ngamnye lahlukile, kwaye amaxesha okulala ahluka phakathi kwabantwana nabantu abadala.
umntu omdala
Abanye abantu abadala banokwahluka kwiimfuno zabo zokulala ukusuka kwiiyure ezintlanu ukuya kwezili-10 ngobusuku bonke. Nangona kunjalo, uphononongo oluninzi lubonakalisile ukuba uninzi lwabantu abadala basebenzisa umndilili weeyure ezisi-7 ukuya kwezi-8 ngobusuku.
Abancinci
Ngokubanzi, omncinci umntu, kokukhona bafuna ukulala ngakumbi. Umzekelo, abakwishumi elivisayo bafuna ukulala kangangeeyure ezisithoba, ngelixa abantwana abancinci befuna malunga neeyure ezili-16 ngobusuku.
Yintoni ukulala?
Ukuphuthelwa kukungakwazi ukwenza okanye ukugcina ubuthongo. Uninzi lwabantu ebomini babo luya kuba nzima ukulala ngamanye amaxesha. Nangona kunjalo, ukuba umntu unobunzima bokulala rhoqo okanye ngokuqhubekekayo, umntu unokufumana ukulala. Abantu abanobuthongo banobunzima bokulala, ngamanye amaxesha iiyure, kwaye banokuvuka ekuseni kakhulu okanye banokuvuka kaninzi ubusuku bonke. Ukuphuthelwa kuthathwa njengeyona ngxaki ixhaphakileyo yokulala eMelika. Ngokwezifundo, ama-95% abantu baseMelika baxele ukungalali ngexesha elithile ebomini babo.
Oonobangela bokungalali: Ucoceko lokulala
Ukucoceka kokulala kubhekisa kwimikhwa emibi echaphazela ukukwazi ukulala komntu. Umzekelo, ukusela ikofu okanye ezinye iziselo ezine-caffeine ngokuhlwa, ukutshaya, ukutya ukutya okunzima ezinzulwini zobusuku, ukulala ukhanyisile nezibane kunye / okanye ukushiya iTV ivuliwe, okanye ukusebenzisa iselfowuni, ikhompyuter okanye ithebhulethi kanye ngaphambi kokuba ulale, kubi imikhwa okanye ukungalali kakuhle kungakhokelela kwisizathu sokungalali.
Oonobangela bokungalali: Impilo yengqondo
Ukucoceka kokulala asikuphela kwesizathu sokulala. Iingxaki zempilo yengqondo ezinje ngoxinzelelo, uxinzelelo kunye noxinzelelo (umz. Ukongeza, iziyobisi ezisetyenziselwa ukunyanga ezinye zeengxaki zempilo yengqondo zinokubangela okanye zenze mandundu iingxaki zokulala. Xoxa ngazo naziphi na iingxaki ezinxulumene nokulala ocinga ukuba zibangelwa lunyango kunye nogqirha wakho.
Unobangela wokungalali: imeko zonyango
Ukuphuthelwa kuhlala kunxulunyaniswa nezinye iimeko zonyango. Ezi ngxaki zihlala ziphazamisa umjikelo wokulala oqhelekileyo. Ezinye zeemeko ngokubanzi zidweliswe ngolu hlobo lulandelayo:
- iintlungu ezingapheliyo
- ICOPD
- umbefu
- Ukulala ngokuphefumla
- Isiphene sentliziyo
- isifo samathambo
- Iingxaki ze-thyroid
- iingxaki zemithambo-luvo (ukubetha, isifo se-Alzheimer, isifo sika-Parkinson)
- ukudakumba
- iingxaki ze-endocrine
Oonobangela bokungalali: Ukukhulelwa, ukuya exesheni kunye nokuguga
Ezinye izizathu eziqhelekileyo zokungalali zibandakanya ukukhulelwa, ukuya exesheni, kunye nokuguga (kokubini amadoda nabasetyhini abangaphezu kweminyaka engama-65 ubudala), konke oku kunokubangelwa zihomoni kunye nolunye utshintsho kwimichiza yomzimba. Ukongeza, abasebenzi bokutshintsha banokuba nengxaki njengoko umjikelo wabo wokulala uphazanyiswa ngenxa yeshedyuli yomsebenzi wabo ongaqhelekanga. Inxalenye yesizathu sokuba ukuphuthelwa kukhule kungenxa yokuba iiwotshi zethu zangaphakathi, ezilawula ixesha losuku xa kusenziwa iihomoni, ziseta kwakhona. Ixesha leminye imisebenzi yesiqhelo yomzimba njengokuchama, ukuhamba kwamathumbu, kunye nokuvezwa kukukhanya nobumnyama nako kuyatshintsha ngenxa yotshintsho lweshedyuli.
Yintoni i-apnea yokulala?
I-apnea yokulala sisifo esidala ukuba umntu ayeke ukuphefumla xa elele. Ukuphumla ekuphefumleni kunokuba yimizuzwana embalwa okanye nangaphezulu, kubangele ukuba umzimba utshintshe ubuthongo bungengabo be-REM ukuya kwinqanaba lokukhanya endilalayo. Ngamaxesha athile isiguli sinokuvuka. Oku kuphazamiseka kumjikelo wokulala oqhelekileyo kunokubangela ukulala nokungalali emini. Abantu abaninzi banayo le ngxaki kodwa abayazi.
Ukulala iimpawu zokuphefumla
Iimpawu zokuphefumla xa ulala zihlala ziqwalaselwa liqabane lesigulana. Iimpawu zibandakanya ukurhona, ukunqumama ekuphefumleni, okuhlala kulandelwa kukuvuthuza okanye ukukorobha, kunye nokozela ngexesha lasemini.
Ukulala unyango lwe-apnea
I-apnea yokulala inokunyangwa ngeendlela ezininzi.
- Utshintsho kwindlela yokuphila (ukunciphisa umzimba, ukuphepha utywala, ukulala ngecala lakho endaweni yomqolo, ukuyeka ukutshaya)
- Izixhobo zomlomo (izixhobo zomlomo)
- Izixhobo zokuphefumla (CPAP)
- utyando
Ngubani ofumana i-apnea yokulala?
Ezona zinto zibeka emngciphekweni wokuphefumla xa ulele kukutyeba, ngaphezulu kweminyaka engama-65 ubudala, amadoda, amaSpanishi, ama-Afrika-aseMelika kunye nabantu abanemvelaphi yePacific. Abantu abatshayayo, abasebenzisa i-alcohol, i-tranquilizers, kunye / okanye i-tranquilizers, kwaye abo banesifo sokuxinana kwempumlo, iingxaki zentliziyo, ukubetha, okanye izicubu zobuchopho zisengozini enkulu yokuphefumla ubuthongo. Ngamaxesha athile, abantu abanendlela evaliweyo yomoya (umz.
Yintoni isifo semilenze engenasiphelo?
Enye ingxaki ye-nervous system, i-Restless Leg Syndrome (i-RLS), inokukhokelela ekuphuthelweni kwaye ithathwa njengengxaki yokulala. Yinkqubo ye-nervous system echaphazela imilenze ngokwenza iminqweno engaqhelekanga yokuyihambisa. Ngelishwa, ezi zibongozo zibonakala zixhaphake kakhulu ebusuku kwaye zikhokelela ekuphuthelweni.
Yintoni ebangela ukungazinzi komlenze?
Unobangela wesifo somlenze ongazolanga kwiimeko ezininzi asaziwa, nangona i-genetics inokudlala indima. Amanqanaba asezantsi entsimbi kwingqondo anokukhokelela kumlenze ongenakuphumla.
Iimpawu ezingenasiphelo seMile Syndrome
- Imilenze ayiziva ingonwabanga, ngakumbi xa ilele, eyenza ukuba umntu azive eshukuma. Imvakalelo efanayo inokuvakala ezingalweni, esiqwini, okanye entloko.
- Ezi mvakalelo zinokuphazamisa ukulala.
- I-RLS ihlala iba mandundu ebusuku.
- Ukuhamba rhoqo kwezi ziqendu kuxhomekeke kubukhali becala
Unyango lweMilenze engenasiphelo
- Hambisa umlenze ochaphazelekayo
- Phatha iimeko ezinxulumene nazo (umzekelo, i-peripheral neuropathy, isifo seswekile)
- Guqula indlela yokuphila (yeka ukutshaya, nciphisa i-caffeine kunye notywala, thatha izongezo zentsimbi, usebenzise umzimba ngokulinganisela, uthathe ibhafu yokutshisa)
- Amayeza (i-dopamine genes, gabapentin-enacarbil, benzodiazepines, opioids, anticonvulsants)
Yintoni i-narcolepsy?
I-narcolepsy kukuphazamiseka kwemithambo-luvo okubangela ukulala kakhulu emini. Abanye abaguli bafumana amaxesha okulala angalawulekiyo nangaluphi na uhlobo lomsebenzi.
Iimpawu zeNarcolepsy
- Ukulala kakhulu emini
- I-Cataplexy (ukulahleka ngesiquphe kwethoni yemisipha)
- Ukuba nemibono
- Ukulala ukukhubazeka (ukungakwazi ukuhamba okwexeshana okanye ukuthetha xa ulele okanye uvuka) kuhlala imizuzwana embalwa ukuya kwimizuzu eliqela, emva koko umntu achache ngokupheleleyo.
Unyango lwe-narcolepsy
- Utshintsho kwindlela yokuphila (ukuziqhelisa ukulala ucocekile, ukuthintela ikhafeyini, icuba, notywala, ukuzilolonga, ukufumana ukukhanya kwelanga, ukulala kancinci, ukugcina uluhlu lokwenza izinto, kunye nokuhlala uhlelekile)
- Amayeza (izinto ezikhuthazayo, i-anti-depressants, i-sodium oxibate)
Ukulala (somnambulism)
Ukulala, okwaziwa ngokuba yi-somnambulism, kukungaziphathi kakuhle okwenzeka ngexesha lobuthongo obunzulu kwaye kubangela ukuba umntu ahambe okanye enze isimilo esimbaxa elele. Ukulala ngokulala kuqhelekile ebantwaneni kunabantu abadala kwaye kuxhaphake kakhulu kubantu abalele ubuthongo. Umntu kunokuba nzima ukuvuka, kwaye akunakulindeleka ukuba bakhumbule ukuhamba xa bevuka.
Izizathu zokuhamba ngokulala
- ukungalali ngokwaneleyo
- Ishedyuli yokulala
- uxinzelelo
- ukunxila
- Ukusetyenziswa kwamayeza athile njenge-sedative-hypnotics, neuroleptics, stimulants, kunye ne-antihistamines
Unyango lokulala
- Amayeza (ProSom, Klonopin, Trazodone)
- Ukuphumla kunye neendlela zomfanekiso wengqondo
- Ukulindela ukuvuka (ngesiqhelo umntu uyavuka ngaphambi nje kokuba alale)
Umsebenzi weShift wokulala
Ukuphazamiseka emsebenzini xa ulele xa ulele kuhlala kuchaphazela abantu abasebenza iiyure ezingezizo ezesintu, zihlala ziphakathi kwentsimbi ye-10: 00 ukuya kweye-10: 00. kunye no-6 kusasa. Phantse iipesenti ezingama-20 zabasebenzi baseMelika baqeshwe ngeyure ezingaqhelekanga, oko kuthetha ukuba ishedyuli yomsebenzi ezintlanu eMelika inakho ukuphazamisa izingqisho zemizimba yazo yendalo.
Iimpawu zotshintsho emsebenzini wokulala
Ukuphuthelwa kunye nokulala ngokugqithisileyo zezona ziqhelekileyo kukungalali xa usebenza iishifti. Ingxaki yokulala ngelixa usebenza ngokutshintsha kunokwenza kube nzima ukugxila.
Unyango lokungasebenzi kakuhle emsebenzini xa ulala
- Gcina idayari yokulala
- Ukunciphisa inani leeshifti ebusuku ezilandelelanayo
- Kuphephe ukusebenza ixesha elide
- Kuphephe ukuhamba ixesha elide
- Kulumkele ukutshintsha rhoqo
- Xa ungasebenzi, ulala kangangoko ufuna
- Zama ukuthatha isiqaqa ngexesha lobusuku
- Iipilisi zokulala zingafuneka
Unyango lokungalali: idayari yokulala
Idayari yokulala inokukunceda wena nogqirha wakho ukuba ufumane ulwazi oluxabisekileyo kwiingxaki zakho zokulala. Unokumnceda ugqirha wakho ukuba unamathela kwimikhwa yakho kwi-1 ukuya kwiiveki ezi-2 ngaphambi kokuba ubone ugqirha wakho. Ngenye indlela, ugqirha unokukucela ukuba ugcine idayari yokulala ngaphambi kotyelelo lwakho olulandelayo.
Idayari yokulala inokukunceda uxwebhu lweengxaki ezinokubakho kubomi bakho ezithintela ukulala okanye zibangele ukulala. Idayari yokulala inokuba namanqaku alandelayo: ulala nini, ulala nini, uvuka nini, uvuka kangaphi ebusuku, uyitya nini icaffeine okanye utywala, kwaye yintoni? Uyatya kwaye uyasela ngaphambi kokuba ulale, imiceli mngeni kunye / okanye uxinzelelo, kwaye ekugqibeleni uluhlu lwamayeza akho.
Ukuchongwa kweengxaki zokulala: ukufundisisa ukulala
Ukuchonga ukuphazamiseka kokulala kuhlala kuqala ngugqirha wakho esenza uvavanyo lomzimba, imbali yeengxaki zakho zokulala kunye nokuphononongwa kwezinto ezinobungozi, kunye nokuphononongwa kwidayari yakho yokulala (ukuba ikhona). Ugqirha wakho angakudlulisela kwiklinikhi yokulala ukuze ufumane iimvavanyo ezongezelelweyo ezibizwa ngokuba "sifundo sokulala" okanye ipolysomnogram. Olu phononongo luhlala lwenzeka ubusuku bonke kwaye ukuhamba kwamehlo kwesigulana, ukuphefumla, ukusebenza kwengqondo, kunye neminye imilinganiselo iyathathwa.Iziphumo zingabonisa ukuphazamiseka okufana nokuphefumla ubuthongo okanye ezinye iingxaki ezinxulumene nokulala.
Iingxaki zokulala unyango
Unyango lwengxaki yokulala luxhomekeke kwisizathu. I-narcolepsy kunye ne-leg syndrome engazinzanga inokunyangwa ngotshintsho kwindlela yokuphila kunye namachiza amiselweyo. Kuyafana nokulala. Nangona kunjalo, ukuphuthelwa kunokufuna kuphela utshintsho kwindlela yokuphila. Ukulala ngokulala akukho lunyango oluthile ngaphandle kokutshintsha kwendlela yokuphila enjengokucoceka kokulala- ezinye izigulana ziphendula kwi-hypnosis.
Izixhobo zokuphefumla
Isixhobo sokuphefumla (i-CPAP) sinokumiselwa ukunceda ukugcina iindlela zakho zomoya zivulekile ebusuku ukuze uphumle xa ulala ne-apnea yokulala.
Ukubuyela umva
I-Biofeedback yindlela esetyenziselwa ukuqeqesha ingqondo ukuba ikwazi ngakumbi kunye nokulawula uxinzelelo lwayo. Ikhompyuter ijonga ukubetha kwentliziyo kunye nezinye izikhombisi zoxinzelelo, kunye neempawu zokubuyisa, ukuze umntu abenolwazi ngakumbi ngamanqanaba oxinzelelo. Obu buchule bunokuba luncedo ekunyangeni ukungalali okunxulumene noxinzelelo, ukuphefumla ubuthongo, okanye ezinye iingxaki zokulala.
Ukuphazamiseka kokulala ebantwaneni
Ukuphazamiseka kokulala kuchaphazela abantwana kunye nolutsha. Nabantwana banengxaki yokulala. Oku kubandakanya iingxaki zokuwa okanye ukulala, ukuphefumla ubuthongo, ukuhamba ngokulala, isifo somlenze ongazinzanga, kunye nokulala kakhulu.
Ukuphazamiseka kokulala ebantwaneni: izizathu
Kuba zininzi iintlobo zokuphazamiseka kokulala ebantwaneni, izizathu zabo ziyahluka. Uxinzelelo lunokubangela amaphupha amabi anokukhokelela kubusuku obubi. Ukumanzisa ebhedini kunokubangelwa yimbali yosapho ukoyisa ukhuko, ukungalawulwa kakuhle kwesinyi, okanye uxinzelelo lweemvakalelo, phakathi kwezinye izinto. Ukuphuthelwa ebantwaneni kunokubangelwa luxinzelelo, iintlungu, okanye ukuphazamiseka kwengqondo.
Ingxaki yokulala ebantwaneni: unyango
Njengesizathu sokungalali ebantwaneni, unyango lwezi ngxaki luyahluka. Imikhwa elungileyo yokulala, ukunciphisa ixesha lescreen ngaphambi kokuba ulale, ukubeka iindlela ezingqongqo zokulala kunye namaxesha okuvuka, kunye nokuqinisekisa ukuba abantwana bafumana umthambo omninzi banokukunceda kuninzi lokuphazamiseka kubuthongo kubuntwana njenge-legless syndrome.
Indlela Yokulala Kakuhle: Zilolonge
Ukuzilolonga rhoqo yenye yeenkqubo ezifanelekileyo zokucoceka ngokulala. Nangona kunjalo, kubalulekile ukukhetha amaxesha omhla wokuzilolonga. Ukuzilolonga emva kwemini kuya kwenza ukuba kube lula kuwe ukulala uze ulale. Nangona kunjalo, ukuba wenza umthambo iiyure ezimbalwa (malunga neeyure ezi-2 ukuya kwezi-4) ngaphambi kokulala, kunokuba nzima ngakumbi ukulala ngokwaneleyo. Abantu abazilolonga rhoqo baneziganeko ezisezantsi kunye nomngcipheko wokulala.
Ulala njani ngcono: Ukutya okumele ukukuphephe
Ukutya nokusela yenye yeendlela zokulala ucoceko.Ukutya ekufuneka kuphetshwe kubandakanya ezo ziqulathe icaffeine (ikofu, iti, kunye nesoda), ukutya (okuninzi) okunzima, ukutya okuqhwethayo nokusela utywala. Utywala bunokubangela abanye abantu ukuba boyike, kodwa bunokukhokelela ekuvukeni kwangoko ebusuku.
Indlela Yokulala Ngcono: Ukutya okuNcedo
Ukutya okunceda ukufezekisa ucoceko lokulala olufanelekileyo kunexabiso elaneleyo leecarbohydrate kunye neeprotein kwisidlo sangokuhlwa. Ukutya okuncinci okanye okuphakathi kufuneka kutyiwe ngokuhlwa, ngakumbi iiyure ezimbalwa ngaphambi kokulala. Ukongeza, ukutya okuziinkozo kunye nobisi okanye ii-crackers ezimbalwa kunye netshizi kunokunceda. Ezinye iingcali zezondlo zicebisa ukuba ungatyi nantoni na ubuncinci iyure ngaphambi kokulala.
Indlela Yokulala Kakuhle: Nciphisa iteknoloji ngaphambi kokulala
Enye into enempilo yokulala kakuhle kukunciphisa inani lezinto ezinokukwenza ukuba ucinge okanye wenze ngaphambi nje kokuba ulale. Mhlawumbi omnye wemizekelo ebalaseleyo ngumabonakude ebusuku. Ezinye iinkqubo zinokunyusa ukuphapha kwengqondo okanye zikwenze ucinge ngezihloko. Iimeko ezifanayo zenzeka kubantwana abadlala imidlalo yevidiyo kanye ngaphambi kokulala okanye kulutsha kunye / okanye kubantu abadala abasebenzisa iikhompyuter, iiselfowuni, okanye iipilisi.
Ucoceko olulungileyo lokulala lubonisa ukuba uyancipha ukukhuthaza ingqondo njengoko ulungiselela ukulala. Abaphandi bokulala bacebisa ukuba uyeke ukusebenzisa umabonwakude, imidlalo yevidiyo, okanye i-intanethi malunga neyure ngaphambi kokulala. abanye bacebisa ukuba abantu mabazilungiselele ukulala ngokufunda nangokuthintela ukusetyenziswa kweethelevishini okanye iikhompyuter kwigumbi lokulala.
Indlela yokulala ngcono: izithethe zokulala
Unokuthatha amanyathelo afanelekileyo okunceda ukuseka iindlela zokucoceka zokulala. Umzekelo, unako "ukulahla" inqanaba lomsebenzi wakho malunga neyure ngaphambi kokulala ngokuhlamba okufudumeleyo, ukufunda, okanye ukuziqhelanisa neendlela zokuphumla ze-biofeedback. Kulungile ukucoceka kokulala ukumisela ukulala okuqhelekileyo kunye namaxesha okuvuka ukuze ube nefuthe kumachiza omzimba wakho ukuze ixesha lokulala kunye nelokuvuka kulindeleke ukuba libe ngamaxesha aqhelekileyo.
Ukulandela amanyathelo okhuseleko okulala kakuhle kunokunceda ukunciphisa okanye ukusombulula iingxaki zokulala.
