Khoeli ea Boroko e Molemo

Na u utloa eka ha u robale ka ho lekaneng? Na ho thata ho uena ho robala kapa ho robala? Haeba ho joalo, u na le kamano e ntle: hoo e ka bang motho a le mong ho ba bararo ba baholo ba US o tlaleha hore ha a robale ka ho lekaneng (National Heart, Lung, and Blood Institute, 2022). Ena ke taba ea bohlokoa hobane ha se feela hore boroko bo etsa hore re ikutloe re le betere, empa hape bo na le melemo e mengata ea nako e telele ea bophelo bo botle. Ho robala hantle ho ka thusa ho matlafatsa sesole sa 'mele, ho khothalletsa boima ba 'mele, ho fokotsa menyetla ea ho tšoaroa ke lefu la tsoekere kapa lefu la pelo, le ho u fa maikutlo a matla haholoanyane bakeng sa mesebetsi ea bohlokoa e kang ho khanna (Lefapha la United States la Bophelo le Litšebeletso tsa Botho, 2022).

Ho latela phihlelo ea botho, kea tseba hore ho thata ho fumana boroko bo monate. Ke ile ka fumanoa ke e-na le bothata ba ho robala ha ke sa le mocha ’me ke ile ka tlameha ho ithuta mekhoa e metle ea ho robala ho etsa bonnete ba hore ke robala hantle. Ha ke se ke hōlile, ke ile ka sebetsa tleliniking ea boroko ke le setsebi sa theknoloji se hlahlobang mathata a ho robala; sena se ile sa mpha setulo se ka pele ho thusa ba bang ka bokuli ba bona ba boroko. Kahoo, bakeng sa Khoeli ea Boroko bo Betere, ke rata ho arolelana le lona kaofela a mang a likeletso tsa ka tseo ke li ratang tsa boroko tseo ke li fumaneng ho theosa le lilemo. Malebela ana ka kakaretso a lebisitsoe ho ba nang le lefu la ho hlobaela kapa ba nang le tšitiso ea morethetho oa ho robala / ho tsoha (mathata a morethetho oa circadian), empa ke lumela ka matla hore a ka tsoela mang kapa mang molemo.

• Leka ho tsoha ka nako e le 'ngoe letsatsi le leng le le leng. Joalo ka ha ho le monate ho robala ka mafelo-beke, ho tsoha ka nako e le 'ngoe letsatsi le leng le le leng ho lumella' mele oa hau ho haha ​​​​ka ho lekaneng tlhokahalo ea ho robala qetellong ea letsatsi (Peters, 2023). 'Mele ea rona e rata mekhoa e boletsoeng esale pele, kahoo ho tsoha ka linako tse behiloeng ho etsa hore' mele o be le morethetho o motle oa ho robala bosiu.
• Etsa bonnete ba hore o fumana khanya ea letsatsi ha u tsoha. Lisele tse mahlong a rona li hokahane haholo le khanya ea letsatsi mme li tla supa bokong ho fokotsa tlhahiso ea melatonin, k'hemik'hale eo 'mele o e hlahisang ho thusa ho robala (Pacheco, 2023). Joalo ka ha ho tsoha ka nako e le 'ngoe ho thusa morethetho oa' mele oa ho robala / ho tsoha, leseli le lona ke ntlha e matla ea ho laola boroko. Haeba u lula sebakeng seo ho leng thata ho fumana khanya ea letsatsi hoseng, nahana ka ho fumana lebokose le khanyang. Lebokose le khanyang ha e le hantle ke lebone le etsisang khanya ea letsatsi 'me le loketse ho khantša ha u ntse u itokisetsa hoseng (feela u thaepe "lebokose le khanyang bakeng sa ho robala" ho Amazon ho fumana mefuta e sa tšoaneng ea likhetho).
• Mabone a fifatsang mantsiboea. Leseli le eketsehileng hoseng le molemo, empa mantsiboea, ho fapane le 'nete. Ho fokotsa ho ja ha bobebe bosiu, haholo-holo ho tsoa ho li-skrini tsa khomphutha le lifono, ho tla thusa 'mele oa hau ho qala tlhahiso ea melatonin, e tla khothaletsa ho khanna ho robala hantle (Lefapha la US la Bophelo le Litšebeletso tsa Botho, 2022). Liselefounu tse ngata tsa sejoale-joale le likhomphutha li na le lisebelisoa tsa ho robala moo li-skrini li tla fifala kapa li fetole mebala ho ea lamunu (maqhubu a khanya a molemo ho bolella 'mele hore ke nako ea ho robala). Kapa u ka etsa seo ke se etsang: roala likhalase tsa letsatsi tsa lamunu pele u robala (mosali oa ka o nahana hore ba shebahala ba le dorky, empa ba sebetsa!).
• Ja lijo ka linako tse tšoanang. Tšebeliso ea lijo ke sesosa se seng se tsebisang nako ea ho robala / ho tsoha ha 'mele oa hau. Ho ja lijo ka linako tse fapaneng letsatsi ka leng ho ka ferekanya 'mele le ho o lahla ka morethetho (National Sleep Foundation, 2022). Lijo tsa mantsiboea tse loketseng li lokela ho ba lihora tse peli ho isa ho tse tharo pele u robala, 'me ho khethoa lijo tse bobebe (National Sleep Foundation, 2022). Mme ha ho dineke tsa hara mpa ya bosiu; ho ja lijo bosiu haholo ho thibela 'mele oa hau ho kena boroko bo khutsitseng (Mokhatlo oa Sechaba oa Boroko, 2022).
• Haeba u tsoha bosiu, etsa mosebetsi o khutsitseng ho khutlela ho robala. Ho tloaelehile ho tsoha ka makhetlo a 'maloa bosiu bohle. Leha ho le joalo, haeba u fumana hore ha u khone ho khutlela ho robala ka mor'a metsotso e ka bang 20, tloha betheng 'me u etse mosebetsi o khutsitseng joaloka ho bala ho phomola. Sena se tla etsa hore 'mele oa hao o robale ho e-na le ho itšohlometsa betheng (Johns Hopkins, nd). Boroko ke e 'ngoe ea lintho tseo u ke keng ua li qobella; o tlameha ho khutsisa 'mele oa hau le ho sitisa kelello ea hau hore boroko bo tšoarelle.
• Nahana ka ho bona setsebi sa boroko haeba mathata a ho robala a ntse a tsoela pele. Haeba u fumana hore boroko ba hau ha bo phomole, kapa hore ho robala ke bothata bo iphetang, etsa kopano le setsebi sa boroko. Mathata a ho robala a tloaelehile haholo, 'me ho na le mekhoa e mengata ea phekolo e ka u thusang ho khutlela ho robala hantle. Nakong eo ke neng ke sebetsa tleliniking ea boroko, ke bone bophelo ba bakuli ba bangata bo fetoha ho ba betere hang ha mathata a bona a boroko a rarolloa.

Leka tse ling tsa malebela ana, 'me ke tšepa hore kaofela le tla robala hamolemo nakong ea Khoeli ea Boroko bo Botle!

Resources

Johns Hopkins Medicine (nd). Holimo Bohareng ba Bosiu? Mokhoa oa ho Khutlela Borokong.

hopkinsmedicine.org/health/wellness-and-prevention/up-in-the-middle-of-the-night-how-to-get-back-to-sleep

Setsi sa Naha sa Pelo, Matšoafo le Mali (2022, 22 Hlakubele). Ho Hloka Boroko ke eng le

Khaello?  nhlbi.nih.gov/health/sleep-deprivation#:~:text=According%20to%20the%20Centers%20for,at%20least%20once%20a%20month.

Motheo oa Naha oa Boroko (2022, la 13 Hlakubele). Fumana Boroko bo Botle ka ho Ja Hantle ka Kemiso.

thensf.org/get-healthy-sleep-by-eating-right-on-schedule/#:~:text=The%20National%20Sleep%20Foundation’s%202022,with%20more%20inconsistent%20meal%20schedules.

Pacheco, Danielle (2023, April 6). Therapy ea Leseli Bakeng sa Batho ba Insomnia. Motheo oa Boroko.

sleepfoundation.org/light-therapy

Peters, Brandon (2023, January 15). Mohato oa Pele oa ho Robala hamolemo: Tsoha ka nako e le 'ngoe

Letsatsi.  Haholo Bophelo bo botle.  verywellhealth.com/30-days-to-better-sleep-3973920#:~:text=Waking%20at%20the%20same%20time%20every%20day%20will%20actually%20help,fall%20asleep%20the%20next%20night.

Lefapha la US la Bophelo le Litšebeletso tsa Botho (2022, July, 15). Ho Phela Hantle: Fumana ho Lekaneng

Robala.  Ofisi ea Thibelo ea Mafu le Khothaletso ea Bophelo bo Botle.  health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep