Kuyini Ukujuluka Kwasebusuku?
Ukujuluka ebusuku yisimo lapho umuntu ejuluka kakhulu ngesikhathi elele futhi ngokuvamile ajuluke kakhulu kangangokuthi angakwazi ukushintsha izingubo zokulala noma amashidi.
Ukujuluka ebusuku kuvela ngaphandle kwezindawo ezishisayo ngezinye izikhathi:
- ingcindezi,
- izinguquko zamahomoni,
- amagciwane,
- izinkinga zokulala,
- ezinye izifo
.
Ku-Google eminyakeni yakamuva:
- “Yini edala ukujuluka ebusuku?”
- “Ukujuluka ngokweqile ngenkathi ulele”
- “Ukuvuka ujuluke ebusuku”
- “Ingabe ingcindezi ibangela ukujuluka?”
- “Ukujuluka ebusuku kwabesifazane”
ukusesha kwenyuke kakhulu.
Lesi sihloko sesibe ngesinye sezihloko ezinevolumu ephezulu, ikakhulukazi oseshweni lwezempilo olusekelwe kubuhlakani bokwenziwa.
Ziyini izimpawu zokujuluka ebusuku?
Kubantu ababa nokujuluka ebusuku:
- Ukujuluka ngokweqile ngesikhathi sokulala,
- ukuvuka njalo,
- ishidi liyaba manzi,
- ukushisa okushisayo,
- ubuthakathaka,
- ukwehla kwekhwalithi yokulala
iyabonakala.
Abanye abantu:
“Ngivuka ngicwile ebusuku”
Ubonana nodokotela ngesikhalazo sakhe.
Yini Edala Ukujuluka Ebusuku?
1. Ingcindezi Nokukhathazeka
Ingcindezi enkulu ingase ithinte isimiso sezinzwa.
Ikakhulukazi:
- isifo sokukhathazeka,
- umuzwa wokwethuka,
- ukucindezeleka kwengqondo
kungabangela ukujuluka ebusuku.
Abantu abadinga ukusekelwa ngokwengqondo bangathola ukwesekwa kochwepheshe be-inthanethi nge-eHealth Psychologist Platform.
2. Izinguquko Zehomoni
Ikakhulukazi kwabesifazane:
- ukunqamuka kokuya esikhathini,
- ukushintshashintsha kwamahomoni,
- ukungahambi kahle kokuya esikhathini
ingongeza ukujuluka ebusuku.
Ukushisa okushisayo kuvame kakhulu phakathi nokunqamuka kokuya esikhathini.
3. Ukutheleleka
Ezinye izifo ezibangelwa amagciwane namagciwane:
- umlilo,
- ubuthakathaka,
- ukujuluka ebusuku
ingadala
Ukujuluka isikhathi eside ebusuku kungase kudinge ukuhlolwa kwezokwelapha.
4. Izinkinga Zokulala
Izimo ezifana nenkinga yokulala ebusuku zingabangela ukujuluka ebusuku.
Ikakhulukazi:
- ukuhona,
- ukuphelelwa umoya,
- ukuvuka njalo
Uma ihambisana, kufanele inakekelwe.
5. Ushukela Wegazi Wehla
Kubantu abahlangabezana ne-nocturnal hypoglycemia:
- ukujuluka kungazelelwe,
- ukushaya kwenhliziyo,
- isiyaluyalu
iyabonakala.
Iziphi izifo ezingaba wuphawu lwazo ukujuluka ebusuku?
Ukujuluka ebusuku kwezinye izimo:
- izifo zegilo,
- amagciwane,
- izifo zamahomoni,
- isifo sikashukela,
- izifo zesistimu yamasosha omzimba
.
Nokho, ukujuluka njalo ebusuku akusho ukugula okubi kakhulu.
Ungawehlisa Kanjani Ukujuluka Ebusuku?
1. Lawula izinga lokushisa legumbi
Indawo epholile ingathuthukisa ikhwalithi yokulala.
2. Yehlisa I-caffeine
Ukuphuza ikhofi ngokweqile, ikakhulukazi kusihlwa, kungase kwenyuse ukujuluka.
3. Lawula Ingcindezi
Ukuzindla, ukujima nokuphefumula kungase kube usizo.
4. Khetha Izingubo Ezilula
Ukotini nezindwangu eziphefumulayo kufanele kube ngcono.
5. Dala Ukulala Okuvamile
Amaphethini okulala angasekela ibhalansi yehomoni.
Ubonana Nini Nodokotela?
Uma unokujuluka ebusuku:
- ukwehla kwesisindo,
- umlilo,
- ubuthakathaka obukhulu,
- ukuphelelwa umoya,
- ukushaya kwenhliziyo
Uma kuhambisana, ukuhlola kochwepheshe kubalulekile.
Usekelo lokubonisana nochwepheshe ku-inthanethi lungatholakala eHealth Online Health Platform.
Imibuzo Evame Ukubuzwa
Ingabe ukujuluka ebusuku kungabangelwa ingcindezi?
Yebo, ukucindezelwa okukhulu nokukhathazeka kungandisa ukujuluka ebusuku.
Yini ebangela ukujuluka ebusuku kwabesifazane?
Izinguquko zehomoni nokunqamuka kokuya esikhathini kungezinye zezimbangela ezivamile.
Ukujuluka ebusuku kubangelwa yikuphi ukushoda kwevithamini?
Kwezinye izimo, ukushoda kwevithamini kungase kubangele imiphumela engaqondile, kodwa akusona isizathu esiqondile.
Ingabe ukujuluka ebusuku kuyingozi?
Uma iphikelela noma ihambisana nezinye izimpawu, kufanele ihlolwe.
Umphumela
Ukujuluka ebusuku kuyisimo esivamile kodwa kwesinye isikhathi esinganakwa. Kungase kuhlobane nokucindezeleka, amahomoni, izifo kanye nezinkinga zokulala. Kubalulekile ukuthola ukwesekwa kochwepheshe ngokujuluka ebusuku okuhlala isikhathi eside noma okuhambisana nezinye izimpawu.
Izinsiza Zesayensi
- Cleveland Clinic – Ukujuluka Kwasebusuku
- Mayo Clinic – Izimbangela zokujuluka ebusuku
- NHS – Izithukuthuku Zasebusuku
- Isisekelo Sokulala – Ukulala Nokujuluka
