Abantu abaninzi baqaphela utshintsho kwiipatheni zabo zokulala xa bene-lymphoma. Olu tshintsho lunokubangelwa:
- uxinzelelo, ixhala, ukudakumba okanye uloyiko
- amayeza afana neesteroids anikwe njengenxalenye yonyango lwakho
- ukulala emini
- ukungalingani kwehomoni
- ukubila ebusuku okanye usulelo
- intlungu
- utshintsho kwisiqhelo
- Iiwodi zasesibhedlele ezingxolayo.
Kutheni sifuna ukulala?
Ukulala kuyafuneka ukuze:
- Nceda imizimba yethu ikhule (nakuba badala imizimba yethu kufuneka yenze iitriliyoni zeeseli ezintsha yonke imihla).
- Lungisa amanxeba, iiseli ezonakalisiweyo kwaye ubuyisele iiseli ezindala.
- Ukunciphisa ukudumba emizimbeni yethu.
- Lawula ubunzima bethu.
- Hlanganisa iinkumbulo kwaye ugcine ulwazi olutsha.
- Khusela impilo yethu yengqondo kunye neemvakalelo.
- Fumana amandla kwakhona.
Kuyimfuneko! Kufuneka silale ukuze sisebenze kakuhle.
Yintoni efunwa yimizimba yethu ukuze ilale
Imizimba yethu kufuneka idinwe ngokwasengqondweni nasemzimbeni ukuze silale. Kodwa, kufuneka sivelise iihomoni zokusenza sozele. Iihomoni ezi-2 eziphambili ezisinceda ukuba silale yi-melatonin kunye ne-serotonin.
Melatonin
Imizimba yethu ngokwemvelo yenza le hormone xa ibona ixesha lobusuku. Ibona ixesha lasebusuku ngokuphola kwemozulu nobumnyama.
- Amanqanaba aphezulu e-melatonin akunceda ukuba ulale.
- Amanqanaba asezantsi e-melatonin akunceda ukuba uvuke.
Indlela yokukhuthaza umzimba wakho ukuba uvelise i-melotonin
Ukuba nezibane ezininzi, ukubukela i-tv okanye ukujonga izikrini ezifana neefowuni, iikhomputha, iipilisi okanye iincwadi ze-elektroniki zinokumisa imizimba yethu ekuveliseni i-melatonin.
Ukukhuthaza umzimba wakho ukuba uvelise i-melotonin kunye nokuphucula ubuthongo bakho zama:
- Ukucima i-tv kunye nokubeka izixhobo zombane kwiyure ngaphambi kokulala. Sebenzisa kuphela ukukhanya okwaneleyo ukukugcina ukhuselekile ngelixa uhambahamba.
- Cinga ngokuthenga iwotshi ye-alam kunokusebenzisa ifowuni yakho kwigumbi lokulala, njengoko kunokuhenda ukujonga ifowuni xa ungakwazi ukulala.
- Ishawa epholileyo ngaphambi kokulala inokunceda umzimba wakho ukuba ulungiselele ukulala.
Serotonin
ISerotonin yikhemikhali eveliswa ngokwemvelo emizimbeni yethu. Inoxanduva lokulawula ukulala, isimo sengqondo kunye namanqanaba oxinzelelo. I-Tryptophan yimolekyuli efunekayo ukwenza iiprotheni ezilawula i-serotonin.
Ukutya ukuphucula i-tryptophan kunye namanqanaba e-serotonin kunye nokukhuthaza ukulala
Ukutya okuninzi kune-tryptophan okanye i-serotonin. Ukunceda uphucule indlela olala ngayo zama ukubandakanya okunye koku kutya kulandelayo kwisidlo sakho:
- amaqanda
- tofu
- islamoni
- ushizi
- uphayinaphu omtsha
- iitumato ezivuthiweyo
- amandongomane kunye nembewu
- ikarikuni
- irayisi, i-oatmeal kunye neenkozo ezipheleleyo.
Phuhlisa indlela entsha yokulala
Ukuba nenkqubo yesiqhelo kunceda umzimba wakho ufunde xa kufuneka ulale. Umzimba wakho kufuneka ungene kumkhwa omtsha wokulala. Ngokuqhelekileyo kuthatha ubuncinci iiveki ezi-3 yokwenza into efanayo rhoqo ukuze ufunde umkhwa omtsha.
Umzimba wakho nengqondo kufuneka zidibanise igumbi lakho lokulala kunye nokulala. Musa ukusebenzisa igumbi lakho lokulala ukufunda, ukusebenza okanye umthambo. Ngokwenza le misebenzi, umzimba wakho uya kudibanisa elo gumbi njengendawo yokusebenza, hayi ukuphumla.
Sebenzisa igumbi lakho lokulala kuphela ngokulala kwaye, ukuba uneqabane okanye iqabane - ngesondo (ukuba ufuna). Ukulala nomntu oziva ukhuselekile naye kusenokukunceda ulale ngcono.
Umzimba wakho unokuqala ukuqonda ibhedi njengendawo ekhathazayo ukuba ube kuyo, ukuba ulele iiyure ezininzi.
Ukuba awukhange ulale kwimizuzu engama-20, vuka. Hlala ngokuzolileyo izibane ziphantsi. Xa uqala ukuziva ukozela kwakhona. Buyela ngqo ebhedini, ulale kakuhle kwaye uvale amehlo akho.
Xa uphakama, musa ukwenza nantoni na eya kuvuselela ingqondo yakho kakhulu.
- Ungathanda ukufunda incwadi - kodwa qiniseka ukuba yincwadi yamaphepha, hayi kwisixhobo sombane. Yiba nokukhanya okwaneleyo kuphela ukubona nokufunda.
- Isiselo esishushu esifana nobisi olushushu, isuswe ityhefu ikofu okanye iti.
- Ukuba ubona ukuba unamandla angaphezulu ngeli xesha, lungiselela ukutya ngosuku olulandelayo okanye wenze imisebenzi elula. Ngale ndlela uvakalelwa kukuba ixesha alizange libe yinkcitha-xesha, kwaye awuyi kuba nokuninzi kokwenza ngosuku olulandelayo xa unokuziva udiniwe.
Ukukwazi 'ukucima' iingcinga zakho kwaye uphumle ngokuqinisekileyo kuya kunceda ukulala. Kodwa oku kudla ngokuba lula ukuthetha kunokukwenza, akunjalo?
Ukuphumla kuthatha ukuziqhelanisa!
- Zama ukumamela umculo ngaphandle kwamagama afana nezixhobo zomculo okanye umculo wokucamngca.
- Sebenzisa imifanekiso ekhokelwayo apho umamela umntu ekuthatha akubeke kwindawo enoxolo okanye iingcinga. Ungazifumana ezi zinto kwi-intanethi, kwii-apps okanye kwiiCD.
- Phefumla ngokunzulu nangokucothayo ngeempumlo zakho. Phefumla ngokucothayo kwaye ucinge ngendlela oziva ngayo njengoko imiphunga yakho igcwala umoya.
- Gxila kwingcamango enye kuphela. Njengoko ezinye iingcinga zingena engqondweni yakho zivume kwaye uziyeke zihambe. Buyela kwingcinga yokuqala.
- Ukuzivocavoca okunje ngeyoga, i-tai chi okanye ukolula kancinci. I-massage yokukhanya nayo inokunceda.
Yiva kwiingcali
Bukela ezi vidiyo zingezantsi ukuze ufunde ngakumbi malunga nokulala, kunye nokuba ungawaphucula njani amandla omzimba wakho wokulala kakuhle.
- Ukulala kunye ne-Lymphoma - uJake Garvey, i-Psychologist ebhalisiweyo uPeter McCallum Cancer Centre
- Ukufumana ubusuku obungcono bokulala - uJustine Diggens, iNgcali yeNzululwazi yezeNgqondo uPeter McCallum Cancer Centre
Thetha nogqirha wakho
Ukuba uqaphela ukuba ubuthongo bakho buba nzima, kwaye iingcebiso ezingentla azisebenzi, thetha nogqirha wakho. Baza kufuna ukusebenzela unobangela wemicimbi yakho yokulala kwaye baphathe ezo zizathu. Umzekelo, ukuba awukwazi ukulala ngenxa yeentlungu, baya kujonga iindlela zokulawula ngcono intlungu yakho.
Iyeza lokukunceda ulale
Ukuba unentlungu okanye isicaphucaphu, okanye uhlala ufumana ezi mpawu ebusuku, thatha intlungu (analgesics) okanye anti-sickness (antiemetics) amayeza 30-60 imizuzu ngaphambi kokulala.
Phezu kwekhawuntara iyeza
Kukho iintlobo ezahlukeneyo zamayeza anokukunceda ulale. Ezi kufuneka zisetyenziswe kuphela ixesha elifutshane ngelixa umzimba wakho ufunda iindlela ezintsha zokulala. Amanye amayeza anokuthengwa phezu kwekhawuntara kwikhemesti yakho. Thetha nosokhemesti wakho malunga nokuba zeziphi ezinokuthi zikhuseleke ukuba uzithathe ngonyango onalo.
Amayeza kagqirha
Amanye amayeza okunceda ekulaleni anokuthengwa kuphela ngomyalelo kagqirha wakho. Thetha ugqirha wakho malunga nokuba yeyiphi iyeza abayincomayo ukuba bancede ngokulala kwakho.
Ezinye iingcebiso zokuphucula ukulala
- Kuphephe ukutya neziselo ezinecaffeine (ezifana nekofu neziselo zamandla) emva kwentsimbi yesibini emva kwemini.
- Ukunciphisa utywala kwiiyure ngaphambi kokulala.
- Sebenzisa i-earplugs okanye imaski yamehlo ukunciphisa iziphazamiso.
- Khuthaza amanye amalungu entsapho yakho ukuba alandele imikhwa efanayo.
- Ukuba ufuna ukuthatha ii-steroids njengenxalenye yonyango lwakho, zithathe kwangentseni endaweni yasemva kwemini okanye ebusuku.
- Yiba nenkqubo yesiqhelo yokulala kwaye uqinisekise indawo yokulala kunye nempahla ehambelana nemozulu.
- Sebenzisa i-lavender ekuhlambeni kwakho, okanye uxhome ebhedini yakho, okanye usebenzise ioyile yelavender ebalulekileyo kumqamelo wakho.
Nceda umzimba wakho uvuke ekuseni
Njengoko sele sichazile ngasentla, imizimba yethu kufuneka inyuse amanqanaba emelatonin ukuze isincede silale. Kodwa nathi kufuneka nciphisa amanqanaba ethu e-melatonin ukuze sivuke ngokufanelekileyo. Ukuvuka ngokufanelekileyo kuya kunceda ukuphucula nakuphi na ukukhathala onakho, kwaye kukunike amandla okwenza izinto ezininzi ngolu suku. Oku kuya kukunceda ukuba ulale ngcono ngobusuku obulandelayo.
Iingcebiso zokunceda umzimba wakho wehlise i-melatonin
- Vula iikhethini zakho xa uphakama ukuze kungene ukukhanya kwelanga.
- Hamba uhambe kancinci kwakusasa njengoko ilanga liphuma. Vumela ilanga ebusweni bakho. Musa ukwenza oku ekufudumaleni kwemini, kwaye ulumkele ukutshiswa lilanga. Olunye unyango lunokwenza ulusu lwakho luchaphazeleke ngakumbi elangeni, ngoko ke kusasa kungcono. Kutheni ungahlanganisi iqela ukuze lincede ngokuziphatha okuhle?
- Ukuba ukuhamba akuyonto yakho, zama ukukhwela ibhayisekile, okanye ukubheqa, iyoga okanye ipilates.
- Hlala phandle elangeni ixeshana (ubuncinci imizuzu eli-10) into yokuqala ekuseni.
- Yenza umthambo wokuzolula okanye umthambo othambileyo kusasa. Oku kuya kunceda ukunyusa ubushushu bomzimba wakho wangaphakathi kancinci kwaye igazi lakho lihambe nto leyo eya kunceda ukunciphisa i-melatonin.
Ukulala kuthatha ukuziqhelanisa
Kusenokubonakala kungaqhelekanga, kodwa ukulala kufuna ukuziqhelanisa. Cinga ngomntwana omncinane ekufuneka eqeqeshelwe ukulala ukuze alale ngexesha elifanelekileyo ebusuku. Ayenzeki ngobusuku, kodwa ngenkqubo eqhelekileyo imizimba yabo inokufunda ixesha lokulala nokuvuka.
Uninzi lwethu lufunda ukulala ngokufanelekileyo njengabantwana. Nangona kunjalo, iingcinezelo zobomi bemihla ngemihla zinokusikhupha kwindlela yethu, okanye zitshintshe ukucinga kwethu malunga nokulala. Emva kwexesha elithile, umzimba wakho unokulibala indlela yokulala. Kufuneka uphinde uqeqeshe umzimba wakho.
Imikhwa emitsha ithatha malunga neeveki ezi-3 ukukhula. Ngoko musa ukudimazeka ukuba kuthatha ixesha. Thetha nogqirha wakho okanye isazi ngengqondo ukukunceda njengoko ufunda iindlela ezintsha zokulala.
Ezinye izixhobo
Ukuzola
Ukuzola sisicelo sasimahla se-smartphone esiqulathe ngaphezulu kwe-100 yokucamngca okukhokelwayo, uxinzelelo kunye nolawulo lokulala. Ukususela kwabaqalayo ukuya kubaphulaphuli abaphambili. Ndwendwela: www.calm.com
Isiseko seMpilo yokulala
Lo ngumnikelo wase-Australia ozinikele ekudaleni ulwazi malunga neengxaki zokulala, kunye nokubonelela ngemfundo kwimiba yokulala kunye nezisombululo. Izibonelelo ezininzi ezifanelekileyo kwiingxaki ezahlukeneyo zokulala / ukuphazamiseka kunye nezicwangciso. Ndwendwela: www.sleephealthfoundation.org.au
isishwankathelo
- Ukutshintsha kokulala kuqhelekileyo kubantu abane-lymphoma kodwa kunokuphuculwa.
- Zininzi izizathu ezinokubangela ukuba ubuthongo butshintshe, kwaye ukulawula unobangela onjengokuxhalaba, intlungu okanye isicaphucaphu kunokusebenza ekuphuculeni ubuthongo.
- Imizimba yethu kufuneka ivelise iihomoni ezifana ne-melatonin kunye ne-serotonin ukuze silale kakuhle. Utshintsho olulula kwindlela yakho lunokunceda ukuphucula imveliso ye-melatonin. Ukongeza ukutya okuphezulu kwi-tryptophan kunye ne-serotonin kunokuphucula ukuveliswa kwe-serotonin.
- Ukulala kakuhle kufuneka kufundwe kwakhona. Kungathatha iiveki ezi-3 ukuba umzimba wakho ulungelelanise indlela yakho entsha yokulala.
- Kwikhawuntara kunye namayeza kagqirha anokunceda. Thetha nosokhemesti okanye ugqirha wakho.
