Abantu abaningi baqaphela izinguquko emaphethini abo okulala lapho bene-lymphoma. Lezi zinguquko zingabangelwa:
- ukucindezeleka, ukukhathazeka, ukucindezeleka noma ukwesaba
- Imithi efana nama-steroid anikezwe njengengxenye yokwelashwa kwakho
- ukulala emini
- ukungalingani kwe-hormone
- ukujuluka ebusuku noma izifo
- ubuhlungu
- izinguquko esimisweni
- amawodi asesibhedlela anomsindo.
Kungani sidinga ukulala?
Ukulala kuyadingeka ukuze:
- Siza imizimba yethu ikhule (ngisho njengabantu abadala imizimba yethu idinga ukwenza izigidigidi zamaseli amasha nsuku zonke).
- Lungisa amanxeba, amaseli alimele bese ushintsha amaseli amadala.
- Yehlisa ukuvuvukala emizimbeni yethu.
- Lawula isisindo sethu.
- Hlanganisa izinkumbulo futhi ugcine ulwazi olusha.
- Vikela impilo yethu engokwengqondo nengokomzwelo.
- Buyisa amandla.
Kuyisidingo! Sidinga ukulala ukuze sisebenze kahle.
Okudingwa yimizimba yethu ukuze ilele
Imizimba yethu idinga ukukhathala ngokomqondo nangokomzimba ukuze silale. Kodwa, kudingeka futhi sikhiqize amahomoni ukuze asenze silale. Amahomoni ama-2 ayinhloko asisiza ukuba silale yi-melatonin ne-serotonin.
I-Melatonin
Imizimba yethu ngokwemvelo yenza le hormone lapho ibona isikhathi sasebusuku. Ibona isikhathi sasebusuku ngokupholisa isimo sezulu nobumnyama.
- Amazinga aphezulu e-melatonin akusiza ukuthi ulale.
- Amazinga aphansi e-melatonin akusiza ukuthi uvuke.
Ungawukhuthaza kanjani umzimba wakho ukuthi ukhiqize i-melotonin
Ukukhanyisa izibani eziningi, ukubukela i-tv noma ukubuka izikrini ezifana namafoni, amakhompyutha, amaphilisi noma izincwadi ze-electronic kungamisa imizimba yethu ekukhiqizeni i-melatonin.
Ukuze ukhuthaze umzimba wakho ukuthi ukhiqize i-melotonin futhi uthuthukise ukulala kwakho zama:
- Ukuvala i-tv nokubeka izinto zikagesi ihora ngaphambi kokulala. Sebenzisa kuphela ukukhanya okwanele ukukugcina uphephile ngenkathi uhambahamba.
- Cabangela ukuthenga iwashi le-alamu esikhundleni sokusebenzisa ifoni yakho ekamelweni, njengoba kungase kulingeke ukubheka ifoni lapho ungakwazi ukulala.
- Ishawa epholile ngaphambi kokulala ingase futhi isize umzimba wakho ulungiselele ukulala.
serotonin
I-Serotonin iyikhemikhali ekhiqizwa ngokwemvelo emizimbeni yethu. Kunomthwalo wemfanelo wokulawula ukulala, imizwa kanye namazinga okucindezeleka. I-Tryptophan iyi-molecule edingekayo ukwenza amaprotheni alawula i-serotonin.
Ukudla ukuthuthukisa amazinga e-tryptophan kanye ne-serotonin nokukhuthaza ukulala
Ukudla okuningana kune-tryptophan noma i-serotonin. Ukusiza ukuthuthukisa ukulala kwakho zama ukufaka okunye kokudla okulandelayo ekudleni kwakho:
- amaqanda
- tofu
- uhlobo lwenhlanzi
- ushizi
- uphayinaphu omusha
- utamatisi ovuthiwe
- amantongomane nembewu
- igalikuni
- irayisi, i-oatmeal kanye nokusanhlamvu okuphelele.
Yakha isimiso esisha sokulala
Ukuba nesimiso esivamile kusiza umzimba wakho ufunde ukuthi kufanele ulale nini. Umzimba wakho udinga ukungena emkhubeni omusha wokulala. Ngokuvamile kuthatha okungenani amasonto ama-3 wokwenza njalo into efanayo ukuze ufunde umkhuba omusha.
Umzimba wakho nengqondo kudinga ukuhlobanisa igumbi lakho lokulala nokulala. Ungasebenzisi igumbi lakho lokulala ukufunda, ukusebenza noma ukuzivocavoca. Ngokwenza le misebenzi, umzimba wakho uzohlobanisa lelo gumbi njengendawo yokusebenza, hhayi ukuphumula.
Sebenzisa igumbi lakho lokulala kuphela ukulala futhi, uma unomlingani noma oshade naye - ucansi (uma ufuna). Ukugona nomuntu ozizwa uphephile naye kungakusiza ulale kangcono.
Umzimba wakho ungase uqale ukubona umbhede njengendawo ekhathazayo ongaba kuyo, uma ulele amahora amaningi.
Uma ungazange ulale emizuzwini engu-20, vuka. Hlala uthule izibani ziphansi. Lapho uqala ukuzwa ubuthongo futhi. Buyela ngqo embhedeni, ulale ngokukhululeka bese uvala amehlo akho.
Uma usukuma, ungenzi noma yini ezoshukumisa ingqondo yakho kakhulu.
- Ungase uthande ukufunda incwadi - kodwa qiniseka ukuthi iyincwadi yamaphepha, hhayi ocingweni lukagesi. Yiba nokukhanya okwanele kuphela ukuze ubone futhi ufunde.
- Yiba nesiphuzo esifudumele njengobisi olufudumele, isuswe uketshezi olunamanzi ikhofi noma itiye.
- Uma ubona ukuthi unamandla engeziwe ngalesi sikhathi, lungiselela ukudla kwakusasa noma wenze imisebenzi elula. Ngale ndlela uzizwa sengathi isikhathi asizange sibe yincithakalo, futhi ngeke ube nokunye ongakwenza ngakusasa lapho ungase uzizwe ukhathele.
Ukwazi 'ukucisha' imicabango yakho futhi uphumule nakanjani kuzosiza ngokulala. Kodwa lokhu ngokuvamile kulula ukukusho kunokukwenza, akunjalo?
Ukuphumula kuthatha ukuzijwayeza!
- Zama ukulalela umculo ngaphandle kwamagama afana nezinsimbi noma umculo wokuzindla.
- Sebenzisa izithombe eziqondisiwe lapho ulalela khona othile ekuyisa endaweni enokuthula noma imicabango. Lokhu ungakuthola ku-inthanethi, ezinhlelweni zokusebenza noma kuma-CD.
- Phefumula ujule futhi kancane ngamakhala akho. Phefumula kancane futhi ucabange ukuthi uzizwa kanjani njengoba amaphaphu akho egcwala umoya.
- Gxila emcabangweni owodwa kuphela. Njengoba eminye imicabango ingena engqondweni yakho yivume futhi uyiyeke ihambe. Buyela emcabangweni wokuqala.
- Ukuzivocavoca okufana ne-yoga, i-tai chi noma ukulula kancane. Ukubhucungwa okukhanyayo nakho kungasiza.
Yizwa kochwepheshe
Buka amavidiyo angezansi ukuze ufunde kabanzi mayelana nokulala, nokuthi ungalithuthukisa kanjani ikhono lomzimba wakho lokulala kahle.
- Ukulala kanye neLymphoma - uJake Garvey, Isazi Sezengqondo Esibhalisiwe uPeter McCallum Cancer Center
- Ukuthola ubuthongo obungcono ebusuku - u-Justine Diggens, Isazi Sezengqondo Somtholampilo uPeter McCallum Cancer Center
Khuluma nodokotela wakho
Uma ubona ukuthi ukulala kwakho kuya ngokuba kubi kakhulu, futhi amathiphu angenhla engasebenzi, khuluma nodokotela wakho. Bazofuna ukuthola imbangela yezinkinga zakho zokulala futhi belaphe lezo zimbangela. Isibonelo, uma ungakwazi ukulala ngenxa yobuhlungu, bazobheka izindlela zokulawula kangcono ubuhlungu bakho.
Umuthi wokukusiza ulale
Uma unezinhlungu noma isicanucanu, noma uvame ukuthola lezi zimpawu ebusuku, thatha izinhlungu (ama-analgesics) noma imithi yokulwa nesifo (antiemetics) imizuzu engu-30-60 ngaphambi kokulala.
Umuthi ongaphezu kwekhawunta
Kunezinhlobo ezahlukene zemithi engakusiza ulale. Lezi kufanele zisetshenziswe isikhathi esifushane kuphela ngenkathi umzimba wakho ufunda amaphethini amasha okulala. Eminye imithi ingathengwa ngekhawunta ekhemisi lakho. Khuluma nosokhemisi wakho mayelana nokuthi yiziphi ezingase ziphephe ukuthi uzithathe ngemithi onayo.
Imithi kadokotela
Eminye imithi yokusiza ngokulala ingathengwa kuphela ngencwadi kadokotela evela kudokotela wakho. Khuluma nodokotela wakho mayelana nokuthi yimuphi umuthi abawuncomayo ukuze usize ngokulala kwakho.
Amanye amathiphu okuthuthukisa ukulala
- Gwema ukudla neziphuzo ezine-caffeine (njengekhofi neziphuzo ezinikeza amandla) ngemva kuka-2pm.
- Nciphisa utshwala emahoreni ngaphambi kokulala.
- Sebenzisa izixhumi ezindlebeni noma imaski yamehlo ukuze ukhawulele iziphazamiso.
- Khuthaza amanye amalungu omndeni wakho ukuba athathe imikhuba efanayo.
- Uma udinga ukuthatha ama-steroid njengengxenye yokwelashwa kwakho, waphuze ekuseni kakhulu esikhundleni santambama noma ebusuku.
- Yiba nesimiso esivamile sokulala futhi uqinisekise izingubo zokulala nezingubo ezifanele isimo sezulu.
- Sebenzisa i-lavender lapho ugeza, noma ulenga embhedeni wakho, noma sebenzisa amafutha abalulekile e-lavender emcamelweni wakho.
Siza umzimba wakho uvuke ekuseni
Njengoba sishilo ngenhla, imizimba yethu idinga ukwandisa amazinga ethu e-melatonin ukuze asisize silale. Kodwa nathi sidinga nciphisa amazinga ethu e-melatonin ukuze sivuke ngendlela efanele. Ukuvuka ngendlela efanele kuzosiza ekuthuthukiseni noma yikuphi ukukhathala onakho, futhi kukunike amandla okwenza izinto eziningi phakathi nalolu suku. Lokhu kuzokusiza ukuthi ulale kangcono ngobusuku obulandelayo.
Amathiphu okusiza umzimba wakho wehlise i-melatonin
- Vula amakhethini akho uma uvuka ukuze uvumele ukukhanya kwelanga kwemvelo kungene.
- Hamba uhambe kahle ekuseni kakhulu njengoba ilanga liphuma. Vumela ilanga ebusweni bakho. Ungakwenzi lokhu ekushiseni kosuku, futhi uqaphele ukuthi ungashiswa yilanga. Ezinye zokwelapha zingenza isikhumba sakho sizwele kakhulu elangeni, ngakho ekuseni kakhulu kungcono kakhulu. Kungani ungahlanganisi iqembu ukuze lisize ngokuziphatha?
- Uma ukuhamba kungeyona into yakho, zama ukugibela ibhayisikili, noma ukugwedla, i-yoga noma i-pilates.
- Hlala ngaphandle elangeni isikhashana (okungenani imizuzu eyi-10) into yokuqala ekuseni.
- Yiba nesimiso sokuzelula noma ukuzivocavoca okuthambile ekuseni. Lokhu kuzosiza ukwenyusa izinga lokushisa lomzimba wakho kancane futhi igazi lakho ligeleze okuzosiza ukwehlisa i-melatonin.
Ukulala kuthatha ukuzijwayeza
Kungase kubonakale kuyinqaba, kodwa ukulala kuthatha ukuzijwayeza. Cabanga ngengane encane edinga ukuqeqeshelwa ukulala ukuze ilale ngesikhathi esifanele ebusuku. Akwenzeki ngokuphazima kweso, kodwa ngenqubo evamile imizimba yabo ingafunda ukuthi kufanele ilale futhi ivuke nini.
Iningi lethu lifunda ukulala kahle njengezingane. Nokho, izingcindezi zokuphila kwansuku zonke zingasikhipha esimisweni sethu, noma ziguqule ukucabanga kwethu ngokulala. Ngemva kwesikhathi esithile, umzimba wakho ungakhohlwa ukuthi ulala kanjani. Udinga ukuqeqesha kabusha umzimba wakho.
Imikhuba emisha ithatha cishe amaviki ama-3 ukukhula. Ngakho ungadangali uma kuthatha isikhathi. Khuluma nodokotela wakho noma isazi sokusebenza kwengqondo ukuze sikusize njengoba ufunda imikhuba emisha yokulala.
Ezinye izinsiza
Uhlelo lokusebenza oluzolile
I-Calm iwuhlelo lokusebenza lwe-smartphone lwamahhala oluqukethe ukuzindla okuqondisiwe okungaphezulu kwe-100 kokukhathazeka, ingcindezi nokulawula ukulala. Kusukela kwabaqalayo ukuya kubalaleli abathuthukile. Vakashela: www.calm.com
I-Sleep Health Foundation
Lena inhlangano esiza abantulayo yase-Australia ezinikele ekudaleni ukuqwashisa ngezinkinga zokulala, nokuhlinzeka ngemfundo ngezindaba zokulala nezisombululo. Izinsiza eziningi ezifanele ezinkingeni/ukuphazamiseka kokulala namasu ahlukene. Vakashela: www.sleephealthfoundation.org.au
Isifinyezo
- Izinguquko zokulala zivamile kubantu abane-lymphoma kodwa zingathuthukiswa.
- Ziningi izimbangela ezingaba khona zezinguquko zokulala, futhi ukulawula imbangela ewumsuka njengokukhathazeka, ubuhlungu noma isicanucanu kungase kuphumelele ekuthuthukiseni ukulala.
- Imizimba yethu idinga ukukhiqiza amahomoni afana ne-melatonin ne-serotonin ukuze silale kahle. Izinguquko ezilula endleleni yakho zingasiza ukuthuthukisa ukukhiqizwa kwe-melatonin. Ukwengeza ukudla okuphezulu kwe-tryptophan ne-serotonin kungathuthukisa ukukhiqizwa kwe-serotonin.
- Ukulala kahle kudinga ukufundiswa kabusha. Kungathatha amaviki angu-3 ukuze umzimba wakho ujwayele isimiso sakho esisha sokulala.
- Ngaphandle kwekhawunta nemithi kadokotela ingasiza. Khuluma nosokhemisi noma udokotela wakho.
