Ukuba nokuphupha kabi ebusuku kungaba yinto edidayo nethusa kakhulu ezinganeni nakubazali. Ngokungafani namaphupho amabi, avela ngesikhathi sokulala kwe-REM futhi ahlala ekhunjulwa, ukuphupha kabi ebusuku kwenzeka ngesikhathi sokungalali kwe-REM futhi kushiya ingane ingazi ngalesi sigameko. Ingane yakho ingamemeza, ikhale, noma inyakazise umzimba kodwa ngeke isabele ekududuzweni futhi ngeke ikukhumbule lokho ekuseni. Nakuba ukuphupha kabi ebusuku ngokuvamile kungahleli kahle futhi kuyinto izingane eziningi ezikhula ziyiyeke, kunezindlela eziphumelelayo zokunciphisa ukuthi lokhu kwenzeka kangaki nokuthi kuba kubi kangakanani, okwenza isikhathi sokulala sibe yinto ethule kuwo wonke umuntu.
Ukuqonda Ukuphupha Kabi Ebusuku
Kuyini Ukuphupha Kabi Ebusuku?
Ukuphupha kabi ebusuku kuwuhlobo lwe-parasomnia (ukuphazamiseka kokulala) okuvame ukwenzeka ezinganeni ezineminyaka ephakathi kuka-2 no-6 ubudala. Kuvame ukwenzeka emahoreni ambalwa okuqala okulala ngesikhathi sokulala okunzulu okungesiyo i-REM. Ukuphupha kabi ebusuku akuwona amaphupho, futhi ingane ayiqondile noma ayazi ngesikhathi salesi sigameko. Lokhu kuchaza ukuthi kungani zingasabeli ekududuzweni noma zikhumbule isigameko ngemuva kwalokho.
Izimpawu Ezivamile Zokuphupha Kabi Ebusuku
Ukumemeza noma ukukhala ngokungazelele ngesikhathi sokulala
Ukunyakazisa umzimba, ukukhahlela, noma ukuhlala uqonde ubukeka wesaba
Ukujuluka noma ukuphefumula ngokushesha
Ukungasabeli ekududuzweni noma ekuzameni ukuwavusa
Ukubuyela ekulaleni okuthule ngokushesha ngemuva kwalesi sigameko ngaphandle kokukhumbula lutho ngakho ekuseni
Kungani Ukuphupha Kabi Ebusuku Kwenzeka?
Ukuphupha kabi ebusuku kuvame ukubangelwa ukucikeka kakhulu, ukukhathala kakhulu, ukuphazamiseka kwemikhuba yokulala, noma ingcindezi. Nakuba kungase kubonakale kusabisa, ngokuvamile akuyona into edinga ukukhathazeka ngokwezempilo.
Amathiphu Okunciphisa Ukuphupha Kabi Kwengane Yakho Ebusuku
Dala Indlela Yokulala Ezinzile
Ukusungula indlela yokulala ehlelekile nethembekile kusiza ukunikeza umzimba wengane yakho isignali yokuthi sekuyisikhathi sokuphumula. Indlela eqhubekayo inganciphisa ingcindezi nokucikeka kakhulu, kokubili okungabangela ukuphupha kabi ebusuku. Faka imisebenzi epholile njengokuwasha okufudumele, indaba ethule, noma umculo omnandi. Nciphisa amalambu futhi ugcine indawo ipholile ukuze usize ingane yakho ilale kahle.
Qinisekisa Ukuthi Ilala Ngokwanele
Ukukhathala kakhulu kungenye yezimbangela ezivame kakhulu zokuphupha kabi ebusuku. Qinisekisa ukuthi ingane yakho ilala ngokwanele ngesikhathi sayo. Izingane eziningi zidinga amahora okulala angu-11 kuya kwangu-14 emahoreni angu-24, kufaka phakathi ukulala emini. Uma ingane yakho ihlala ingalali emini noma ilala sekuhlwile kakhulu, cabanga ukulungisa isikhathi sayo sokulala ukuze uyivimbele ukuba ingakhathali kakhulu.
Nciphisa Ingcindezi Nokukhathazeka
Ingcindezi, ngisho nasezinganeni ezincane, ingaholela ekulaleni okuphazamisekile nasekuphuphweni kabi ebusuku. Dala indawo esekelayo nekhuthazayo ukuze usize ingane yakho izizwe iphephile futhi ilondekile. Bhekana nanoma yiziphi izinguquko ezinkulu noma izinselele engase ibhekane nazo, njengokuqala esikoleni sosana noma ukushintshela embhedeni omusha. Chitha imizuzu embalwa ngaphambi kokulala nixoxa ngosuku lwayo ukuze uyinike ithuba lokukhuluma nganoma yikuphi ukukhathazeka noma ukwesaba.
Gcina Indawo Ehambisana Nokulala
Indawo yokulala ephephile nezinzile ingasiza ingane yakho ilale kahle. Sebenzisa amakhethini amnyama ukuvimba ukukhanya, gcina izinga lokushisa lekamelo lifanele, futhi cabanga ukusebenzisa umsindo omhlophe noma ifeni ukuze unciphise imisindo yasemuva. Qinisekisa ukuthi indawo yokulala yengane yakho inethezekile futhi ayinazo izinto eziyiphazamisayo noma ezingafanele.
Gwema Ukucikeka Kakhulu Ngaphambi Kokulala
Ukudlala okusebenzayo, imisindo ephakeme, noma isikhathi sesikrini ngaphambi kokulala kungenza kube nzima kakhulu ukuba ingane yakho ilale buthongo obunzulu. Hlela imisebenzi ethule, ephumuzayo emahoreni angaphambi kokulala. Gwema izikrini ezikhanyayo kumabonakude, amaphilisi, noma omakhalekhukhwini okungenani ihora elilodwa kuya kwamabili ngaphambi kokulala, ngoba ukukhanya okuluhlaza okwesibhakabhaka kungaphazamisa ukukhiqizwa kwe-melatonin futhi kuphazamise izindlela zokulala.
Bhekana Nezimbangela Ezingaba Khona
Thola futhi ubhekane nezinto ezingase zibe nomthelela ekuphuphweni kabi kwengane yakho ebusuku. Izinguquko endleleni yokuphila, ukuhamba, ukugula, noma ngisho nezinguquko ekudleni zingaphazamisa izindlela zabo zokulala. Qaphela noma yiziphi izinguquko zakamuva endaweni yabo noma esimisweni sabo ezingase zihambisane nokuphupha kabi ebusuku.
Gwema Ukuwavusa Ngesikhathi SeNight Terror
Ukuzama ukuvusa ingane yakho ngesikhathi ikulesi simo sokukhathazeka ebusuku ngokuvamile akusebenzi futhi kungaze kubangele ukuba lesi simo sihlale isikhathi eside. Esikhundleni salokho, gxila ekuqinisekiseni ukuphepha kwayo nasekuhlinzekeni ubukhona obuthule kuze kudlule lesi simo. Khuluma ngobumnene, gcina amalambu ephansi, futhi ugweme ukwenza imisindo ephakeme noma ukunyakaza okungazelele. Ingane yakho ayazi ukuthi kwenzekani futhi izobuyela ngokwemvelo ekulaleni okuthula lapho lesi simo sesiphelile.
Hlela Ukuvuka Okungaphambi Kwesikhathi
Uma ukuphupha kabi kwengane yakho kwenzeka cishe ngesikhathi esifanayo njalo ebusuku, ungazama ukuyivusa imizuzu engu-15 kuya kwengu-30 ngaphambi kokuba lesi sigameko sivame ukwenzeka. Lokhu kuvusa okumnene kuphazamisa umjikelezo wayo wokulala futhi kungavimbela ukuphupha kabi ukuba kungenzeki. Ngemuva kokuyivusa, yiduduze ibuyele ekulaleni ngomsebenzi opholile njengendaba noma umculo omnandi.
Nciphisa Ushukela Nezinto Ezikhuthazayo Kusihlwa
Ukudla okumnandi noma izinto ezikhuthazayo ezifihlekile njengoshokolethi ngaphambi kokulala kungaphazamisa ikhwalithi yokulala futhi kubangele ukuphupha kabi ebusuku. Gxila ekunikezeni ukudla okuthulisa, okunomsoco kusihlwa, njengobhanana noma i-oatmeal, ukuze kukhuthaze ukulala okungcono.
Qapha Izinkinga Ezingaphansi
Kwezinye izimo, ukuphupha kabi ebusuku kungase kuxhumane nezinkinga ezithile njenge-sleep apnea, i-restless leg syndrome, noma ngisho nemithi ethile. Uma ukuphupha kabi kwengane yakho kuvamile, kubi, noma kuqhubeka ngemuva kweminyaka engu-6, thintana nodokotela wengane. Bangase batusa ukuhlolwa okuqhubekayo noma basikisele izindlela ezihambisana nezidingo ezithile zengane yakho.
Nikeza Ukududuza Ngaphandle Kokuphendula Ngokweqile
Ukuphendula kwakho okuthulile ngesikhathi sokukhathazeka ebusuku kungaba nomthelela omuhle. Nakuba kungase kube buhlungu ukubuka ingane yakho isenkingeni, khumbula ukuthi ayazi ngalesi sigameko. Khuluma ngobumnene nangokuqinisekisayo kuyo, ngisho noma ingakwazi ukuzwa noma ukuphendula.
Ungayiduduza Kanjani Ingane Yakho Ngesikhathi SeNight Terror
Hlala uzolile futhi uhlelekile. Ubukhona bakho obuthulile busiza ukududuza ingane yakho, ngisho noma ingakwazi. Khuluma ngobumnene, usebenzise izwi elipholile, ukuze udale umuzwa wokuphepha. Qinisekisa ukuthi ingane yakho isendaweni ephephile futhi uyivimbele ukuba ingawi noma izilimaze, ikakhulukazi uma inyakaza noma ihamba ngesikhathi salesi sigameko. Gwema ukuzama ukuvusa ingane yakho, ngoba lokhu kungayidida futhi kuyethuse nakakhulu. Vumela isigameko siqhubeke, futhi ingane yakho izobuyela ngokwemvelo ekulaleni okuthula lapho lesi sigameko sesiphelile.
Isiphetho
Ukuphupha kabi ebusuku kuyisigaba izingane eziningi ezidlula kuso, futhi nakuba kungase kusabise, ngokuvamile akuyona ingozi. Ngokudala indlela yokulala ehlelekile, ukuqinisekisa ukuthi ingane yakho ilala ngokwanele, ukunciphisa ingcindezi, nokubhekana nezimbangela ezingaba khona, ungakwazi ukunciphisa ukuvela nokubana kobunzima balesi simo. Khumbula, izingane eziningi ziyakushiya ukuphupha kabi ebusuku njengoba izindlela zazo zokulala zikhula. Okwamanje, isineke sakho nokududuza kwakho kungenza umehluko omkhulu ekusizeni ingane yakho izizwe iphephile futhi isekelwe.
Imibuzo Evame Ukubuzwa
Yini ebangela ukuphupha kabi ezinganeni?
Ukuphupha kabi ngokuvamile kubangelwa ukukhathala kakhulu, ingcindezi, ukugula, noma izinguquko endleleni yokuphila. Kwenzeka ngesikhathi sokulala okunzulu okungeyona i-REM, ngokuvamile emahoreni ambalwa okuqala ngemuva kokulala.
Kuhlala isikhathi esingakanani ukuphupha kabi?
Ukuphupha kabi ngokuvamile kuhlala phakathi kwemizuzu embalwa nemizuzu engu-20. Nakuba kungase kubonakale isikhathi eside kubazali, ngokuvamile kuyazixazulula ngokwako.
Ingabe ukuphupha kabi kuyafana namaphupho amabi?
Cha. Ukuphupha kabi kwenzeka ngesikhathi sokulala okunzulu, futhi ingane ayiqondile noma ayazi ngesikhathi salesi sigameko. Amaphupho amabi kwenzeka ngesikhathi sokulala kwe-REM futhi ngokuvamile akhunjulwa yingane.
Ngabe kufanele ngiyivuse ingane yami ngesikhathi iphupha kabi?
Cha. Ukuvusa ingane yakho ngesikhathi iphupha kabi kungayenza ihlale isikhathi eside lesi sigameko futhi kungayidida kakhulu. Esikhundleni salokho, gxila ekuyigcineni iphephile futhi izinzile.
Kufanele nini ngithintane nodokotela mayelana nokuphupha kabi?
Uma ukuphupha kabi kwengane yakho kuvamile, kubi, noma kuqhubeka ngemuva kweminyaka engu-6, kungumqondo omuhle ukuthintana nodokotela wengane ukuze kukhishwe izinkinga ezingaphansi.
