Imikhiqizo embalwa ithole intshiseko kanye nokuthandwa okukhulu njengokuthobekaingubo enesisindoeminyakeni embalwa edlule. Ngenxa yomklamo wayo oyingqayizivele, okucatshangwa ukuthi ugcwalisa umzimba womsebenzisi ngamakhemikhali ajabulisayo njenge-serotonin ne-dopamine, le ngubo esindayo isiba ithuluzi elithandwa kakhulu lokusiza ekulawuleni ukucindezeleka nokufeza ubuthongo obuhle ebusuku. Kodwa kuneqembu elilodwa ngokukhethekile elingase lishiywe ngaphandle kulo mkhuba oqhubekayo: abantu abadala.
Abantu asebekhulile bavame ukubhekana nezinselele zempilo ezihlukile njengoba bengena "eminyakeni yegolide" - kusukela ekubandeni kwekhwalithi yokulala kuya ekuwohlokeni kwempilo yengqondo kanye nokusebenza kwengqondo. Nakuba ezinye izimo zempilo zibangela ukungakhululeki okuncane kuphela, ezinye zingaba buthaka kakhulu futhi zehlise kakhulu izinga lokuphila komuntu. Izingubo zokulala ezinesisindo zingasiza ekuletheni impumuzo ngaphandle kokunezela emabhokisini amaphilisi agcwele abantu esibathandayo asebekhulile.
Ake sibheke ezinye zezinzuzo eziningi ze-izingubo zokulala ezinesisindoasebekhulile.
1. Kuthuthukisa Ukulala
Uma sikhula, kuba nzima kakhulu ukulala kahle ebusuku. Ngempela, ucwaningo lubonisa ukuthi abantu abadala bachitha isikhathi esincane ebuthongweni obujulile kanye nasebuthongweni be-REM kunabantu abasebasha, futhi kuthatha isikhathi eside ukulala. Lokhu kwehla okuqhubekayo ebuthongweni obujulile kuyinkinga ikakhulukazi njengoba ubuthongo obujulile bukhona lapho ubuchopho bethu bususa amaprotheni anobuthi andisa ingozi yezifo eziwohlokayo zemizwa njenge-Alzheimer's.Izingubo zokulala ezinesisindokukhuthaza ukukhiqizwa kwe-melatonin (i-hormone yokulala) futhi kwehlise i-hormone yokucindezeleka eyinhloko yomzimba (i-cortisol), engasiza abantu abadala ukuba balale ngokushesha futhi bafinyelele ubuthongo obujulile.
2. Kunciphisa Ukucindezeleka Nokukhathazeka
Ngokuphambene nenkolelo evamile, ukucindezeleka nokukhathazeka akupheli ngomlingo uma usuthathe umhlalaphansi. Izinkinga zokukhathazeka zivame kakhulu kubantu asebekhulile, zithinta amaphesenti ayi-10 kuya kwangu-20 abantu asebekhulile. Abantu abadala abaningi bakhathazeka ngezindleko zokuphila, impilo yabo ewohlokayo kancane kancane, ukulahlekelwa ukuzimela kanye nokufa, phakathi kwezinye izinto.
Izingubo zokulala ezinesisindokuyindlela enhle kakhulu yokwelapha izinkinga zokukhathazeka kanye nokucindezeleka okungalawuleki. Ingcindezi evela engutsheni enesisindo ivuselela uhlelo lwezinzwa oluhambisana ne-parasympathetic (PNS) lomzimba, olunye lwezigaba ezimbili ezinkulu zesimiso sezinzwa esizimele. Uma lolu hlelo lusebenza, ukuphefumula kwakho kanye nokushaya kwenhliziyo yakho kuyehla, okuvumela umzimba wakho ukuthi ungene esimweni esijulile sokuzola. Empeleni kuphazamisa umsebenzi wesimiso sezinzwa esinozwela, okuyisigaba esinomthwalo wemfanelo wokuphendula ngokulwa noma ukubaleka ngemva kwesimo esicindezelayo.
3. Kuqeda Izimpawu Zokucindezeleka
Ngekhono lazo eliyingqayizivele lokulingisa umuzwa wokubanjwa noma ukwangiwa, akunzima ukubona ukuthi ingubo enesisindo ingabasiza kanjani asebekhulile ukubhekana nezimpawu zokucindezeleka. Izingubo ezinesisindo zisimboza nge-cocoon ethokomele, zisenze sizizwe siphephile futhi sivikelekile. Ngokwesayensi, izingubo ezinesisindo zikhuthaza ukukhiqizwa kwamakhemikhali akhulisa imizwa njenge-serotonin ne-dopamine, okusenza sizizwe sijabule futhi sanelisekile.
4. Yehlisa Ubuhlungu Obungapheli
Njengoba sikhula, ingozi yethu yokuba nezimo zempilo ezingabangela ubuhlungu obungapheli iyanda. Ezinye zezimbangela ezivame kakhulu zobuhlungu obungapheli kubantu asebekhulile zifaka phakathi i-osteoarthritis, i-rheumatoid arthritis kanye ne-fibromyalgia. Izingubo zokulala ezinesisindo zibonise ithemba elikhulu njengokwelashwa okungeyona imithi kobuhlungu obungapheli. Ocwaningweni lwango-2021 olwanyatheliswa kuyi-Journal of Pain, abacwaningi bathole ukuthi ukusetshenziswa kwezingubo zokulala ezinesisindo kuhlotshaniswa nokuncipha kokubona ubuhlungu phakathi kweziguli ezinobuhlungu obungapheli.
5. Akuphazamisi Imithi
Mhlawumbe enye yezinzuzo ezinganakwa kakhulu zezingubo zokulala ezinesisindo kubantu asebekhulile yikhono lazo lokunikeza impumuzo ngaphandle kokuphazamisa imithi. Ukusetshenziswa kwemithi eminingi ngasikhathi sinye - okwaziwa nangokuthi i-polypharmacy - kuvamile kubantu abadala futhi kuza nengozi eyengeziwe yemiphumela emibi yezokwelapha ngenxa yokusebenzisana kwemithi. Izingubo zokulala ezinesisindo aziphazamisi imithi ekhona, okunikeza indlela enobungozi obuphansi kubantu asebekhulile yokuthola impumuzo ezimweni ezithile zempilo.
Ukukhetha Imikhiqizo Enesisindo Esihle Kakhulu Yabantu Abadala
Izingubo zokulala ezinesisindomanje sezitholakala ngezitayela nemiklamo eminingi ehlukene, kusukela ezingodweni ezinkulu ezilukiwe ezihlangana kahle nokuhlobisa kwakho kuya ezingodweni ezinesisindo ezipholile ezikusiza ukuthi ungajuluki ngenkathi ulele. Ziza nezinhlobo ezahlukene zezisindo nobukhulu, kusukela kumakhilogremu amahlanu kuya kwangu-30.
Uma ukhetha ingubo enesisindo somuntu omdala, gcina ukuphepha kuqala engqondweni. Nakuba izingubo ezinesisindo ngokuvamile ziphephile kubantu abadala, zingaba yingozi yokuminyana kubantu abadala ababuthakathaka nabagulayo kakhulu. Uma ukhathazekile ngokuthi isihlobo sakho esikhulile sizobhajwa ngaphansi kwengubo enesisindo, cabanga ngokukhetha ingubo enesisindo noma imaski yamehlo ethokomele.
Ukuphetha
Ingabe manje ucabanga ngokutholaingubo enesisindongomuntu wakho othandekayo osekhulile? Yenza lokho! Akuzona nje kuphela izingubo zokulala ezinesisindo ezenza izipho ezinhle zezihlobo ezikhulile, kodwa nezinzuzo ezinikezayo ziningi kakhulu. Thenga lonke iqoqo le-imikhiqizo enesisindoeGravity Blankets bese unikeza umuntu omdala empilweni yakho isipho sokulala kangcono namuhla.
Isikhathi sokuthunyelwe: Disemba-29-2022