Yintoni Ukubila Ebusuku?

Ukubila ebusuku yimeko apho umntu abila kakhulu xa elele kwaye kaninzi abile kakhulu kangangokuba atshintshe iipjama okanye iishiti.

Ukubila ebusuku okuphuma ngaphandle kwendawo eshushu ngamanye amaxesha:

• uxinzelelo,
• utshintsho lwehomoni,
• usulelo,
• ingxaki zokulala,
• ezinye izifo

.

KuGoogle kwiminyaka yakutshanje:

• “Yintoni ebangela ukubila ebusuku?”
• “Ukubila kakhulu xa ulele”
• “Ukuvuka ndibile ebusuku”
• “Ingaba uxinzelelo lubangela ukubila?”
• “Ukubila ebusuku ebafazini”

ukhangelo lonyuke kakhulu.

Esi sihloko sibe sesinye sezihloko ezinomthamo ophezulu, ngakumbi kuphendlo lwezempilo olusekwe kubukrelekrele bokwenziwa.

Zithini iimpawu zokubila ebusuku?

Kubantu ababa nokubila ebusuku:

• Ukubila okugqithisileyo ngexesha lokulala,
• ukuvuka rhoqo,
• ishiti liya kuba manzi,
• iidanyazi ezishushu,
• ubuthathaka,
• ukwehla kumgangatho wokulala

inokubonwa.

Abanye abantu:

“Ndivuka ndimanzi te ebusuku”

Udibana nogqirha ngesikhalazo sakhe.

Yintoni Ebangela Ukubila Ebusuku?

1. Uxinzelelo kunye nexhala

Uxinzelelo olumandla lunokuyichaphazela inkqubo yemithambo-luvo.

Ingakumbi:

• ingxaki yokuxhalaba,
• ukuziva uphakuzela,
• ukuxinezeleka kwengqondo

inokubangela ukubila ebusuku.

Abantu abafuna inkxaso ngokwasengqondweni banokufumana inkxaso yeengcali kwi-intanethi nge- i-eHealth Psychologist Platform.

2. Utshintsho lweHormonal

Ingakumbi kwabasetyhini:

• ukuyeka ukuya exesheni,
• ukuguquguquka kwehomoni,
• izitenxo zokuya exesheni

inokonyusa ukubila ebusuku.

Ubushushu buqhelekile ngexesha lokuyeka ukuya exesheni.

3. Usulelo

Olunye usulelo lwentsholongwane kunye nentsholongwane:

• umlilo,
• ubuthathaka,
• ukubila ebusuku

ingenza

Ukubila ebusuku ixesha elide kunokufuna uhlolo lwezonyango.

4. Iingxaki Zobuthongo

Iimeko ezifana ne-apnea yokulala inokubangela ukubila ebusuku.

Ingakumbi:

• ukurhona,
• ukuphefumla,
• ukuvuka rhoqo

Ukuba ikhatshwa, kufuneka ithathelwe ingqalelo.

5. Amathontsi eswekile yegazi

Ebantwini abehlelwa yi-nocturnal hypoglycemia:

• ukubila ngesiquphe,
• ukubetha kwentliziyo,
• isiphithiphithi

inokubonwa.

Sesiphi isifo esinokuthi ukubila ebusuku kube luphawu?

Ukubila ebusuku kwezinye iimeko:

• izifo zedlala lengqula,
• usulelo,
• ukuphazamiseka kwehomoni,
• seswekile,
• izifo zenkqubo yamajoni omzimba

.

Nangona kunjalo, ukubila qho ebusuku akuthethi sigulo esimandundu.

Ukunciphisa Njani Ukubila Ebusuku?

1. Lawula ubushushu beGumbi

Indawo epholileyo ingaphucula umgangatho wokulala.

2. Yehlisa iCaffeine

Ukusetyenziswa kwekofu ngokugqithisileyo, ngakumbi ngokuhlwa, kunokonyusa ukubila.

3. Thatha Uxinzelelo Phantsi Kokulawula

Ukucamngca, ukuhamba kunye nemithambo yokuphefumla kunokuba luncedo.

4. Khetha iimpahla eziKhaphukhaphu

Umqhaphu kunye namalaphu aphefumlayo kufuneka akhethwe.

5. Dala ukuLala rhoqo

Iipateni zokulala zingaxhasa ibhalansi yehomoni.

Udibana nini noGqirha?

Ukuba ubila ebusuku:

• ukwehla kobunzima,
• umlilo,
• ubuthathaka obukhulu,
• umphefumlo omfutshane,
• ukubetha kwentliziyo

Ukuba ikhatshwa, uvandlakanyo lwengcaphephe lubalulekile.

Inkxaso yothethwano lweengcaphephe kwi-intanethi inokufunyanwa i-EHealth Online Health Platform.

Imibuzo Ebuzwa Rhoqo

Ngaba ukubila ebusuku kunokwenziwa luxinzelelo?

Ewe, uxinzelelo olumandla kunye nexhala linokonyusa ukubila ebusuku.

Yintoni ebangela ukubila ebusuku kwabasetyhini?

Utshintsho lweHormonal kunye nokuyeka ukuya exesheni zezinye zezizathu eziqhelekileyo.

Ukubila ebusuku kubangelwa kukunqongophala kwevithamin?

Kwezinye iimeko, ukunqongophala kwevithamini kunokubangela iziphumo ezingathanga ngqo, kodwa ayingonobangela uqinisekileyo.

Ingaba ukubila ebusuku kuyingozi?

Ukuba iyazingisa okanye ikhatshwa zezinye iimpawu, kufuneka ivavanywe.

Isiphumo

Ukubila ebusuku yimeko eqhelekileyo kodwa ngamanye amaxesha ayihoywa. Isenokunxulumana noxinzelelo, amahomoni, usulelo kunye neengxaki zokulala. Kubalulekile ukufumana inkxaso yeengcali zokubila ebusuku okuhlala ixesha elide okanye okukhatshwa zezinye iimpawu.

Izixhobo zeNzululwazi

• Iklinikhi yaseCleveland – Ukubila ebusuku
• Iklinikhi yaseMayo – oonobangela bokubila ebusuku
• NHS – Ukubila ebusuku
• Isiseko sokulala – Ukulala nokubila