Uxhambo lwezokulala lube lungumceli mngeni ophambili kwezempilo kubantu besilisa nabesifazane abaphakathi kwexesha lokushintsha. Ngokweentlobo zezifundo ezahlukeneyo, malunga ne-50% ukuya kwi-60% yabasetyhini abaphakathi kwexesha lokushintsha bahlala bexhaphakile ukuhlupheka ngokukodwa kwindawo zokulala (ukungakwazi ukulala) okanye ezinye iingxaki zokulala, ngelixa amadoda edlula kwinqwelo-mali yokukhupha izinga le-androgens kunye nezinguquko zomzimba, bahlala benenkxalabo kwiingozi zokulala ezifana nokuvuka kancinci, ukuvuka ebusuku nakwiindawo zowezulu. Ezi ngxaki azihlali zikhathaza kuphela umgangatho wokuphumla ebusuku, kodwa zikhokelela kumphakathi wokungaxhamli kangangoko, ulonwabo lweemozulu, nempilo yengqondo. Le ngcaciso iya kuphuhlisa iimpembelelo zoxhambo lwezokulala kwezinye zezizathu ezichaphazela ukuvuka kwasekuseni, kunye nokudibanisa iincwadi zeengcali, ukunika amacebiso akhethekileyo kunye neendlela zokuphucula ukulala ezinamandla, ikakhulu kumjoliso wokunceda abathinjwa kukuvuka kusasa, ukudala isicwangciso sokulala esinzulu, kunye nokubandakanya iindlela ezahlukeneyo zokuziphatha, izixazululo ezingekho mthethweni kunye neendlela ezenziwe ngobuchule zokuphilisa.
Ukwakha Umphakamo Omkhulu kuQhawula KweZingxaki Zokulala Okuthatheka Ngexesha Lokushintsha
1. Ukuguquguquka kweHormone
Abafazi abaphakathi kwexesha lokushintsha baphumeleli ukuphuma komxholo weestrogen kunye ne-progesterone, oku kutsha komphumela kuqhagamshelwe enkulu ye-hypothalamus - pituitary - ovarian axis, eya kuzisela umphumo kwi-melatonin, serotonin, kunye nezinye izinto ezilawula ukulala. Amadoda aphoswa uqaqamba ngenxa yokuncipha kwe-tosterone, izikhumbuzo zihlala zifumane ubuthathaka ebusuku, ichaphazela ukululeka kwemoto, okwenza kube lula ukuvuka.
2. Ukungabi neMali kokulawula iNtliziyo
Uphando lwakho lwe-sympathetic kunye neparasympathetic lungasondela ekuvukeni, ubuthakathi ubhabha ebusuku, izihlunu zifudumala, okanye izinga lokushisa lingachetyiswa, yonke lezi ziqhamo ziyakhuthaza umphunga wokuvuka ebusuku, oku ngakuyekisela ukuphindaphinda ukuvuka kwasebusuku okanye ukuvuka ngakusasa.
3. Ukukhathazeka Kwenziyo
Abadibano besilisa nabesifazane abaphakathi kwexesha lokushintsha bakhumbula izikhalazo ezibhedlele, ukuveza umngcipheko. Ezi zinto zihlala zibungqina ngokugxeka umphunga, ziya ziphazamisa indlela yokulala, okonyusa ubunzima bokuvuka. Ukukhalipha ngelithi lokuvuka kwexesha, bahamba phambili neengxaki zokubilalayo, iziphene zibhalwa, kwaye zithelisa ukuphakanyiswa kokuvuka.
4. Iimpawu zokuPhononongwa Kwemisebenzi
Umlobo ophungulelwe kukangelekuze uyiqonde, izaziso zibhukusha, kanti okubhalwe okubhalwa ngababeyingcali kudala , oko kuqhagamshelwa ukuba kuhambelana kali ndawo. Iintlobo ezahlukeneyo ezifumanekayo zibe nzima ukuva ekuhluphekeni lwezibalo zokuphumla.
Ukwakha Umphakamo Omkhulu kumajelo okuphakathi kokushintsha
Amadoda abaninzi abaphakathi kwexesha lokushintsha bahlala besebenzisa ulwazi lokuhlola ngokutsha okuhloniphekileyo, ngamphakanyiswa. Le ngxaki ibangela ukuphosa umxha, bhukisha malunga nezimo zokulawula umphunga abahlala bephumeza kancinci, ukuba neengxaki ezahlukeneyo zokuphuma kancinci emsileni, okanye phezulu uzalise. Ejomelweni, umphakamo uphumelele ukwenza umzamo onokuba qhaxa kancinci.
Amathuba, kwaye Sinokufumana ukuqengqeleza, ngoko esomele ziphakathi kokushintsha.