Ukulwa nokuLala kunye noKhathalelo lweChiropractic

Ukulwa nokungalali ngononophelo lwe-chiropractic. Ukusokola ukufumana ubuthongo obuzeleyo, ukuvuka ngentsimbi yesithathu kusasa ukuzama ukubuyela ebuthongweni ngaphambi kokuba ialam ikhale. Wonke umntu unengxaki yokungalali ngamanye amaxesha, kodwa xa ukuphuthelwa kwenzeka rhoqo kungakhokelela kwezinye izinto ezinje:

• Ukudinwa kwemini kunye / okanye ukulala
• Ukutshatyalaliswa
• ukudakumba
• Ukuxhalabisa
• Iimpawu zesisu
• Inkuthazo ephantsi kunye namandla
• Uxinzelelo olubi
• Ukungakwazi ukuhlala ujolise
• Ukungabikho koququzelelo kunokukhokelela kwiimpazamo kunye neengozi

Uphando lubonisa ukuba malunga neepesenti ezingama-50 zabemi bafumana uhlobo oluthile lwengxaki yokulala. Abantu abadala bafuna ukulala ngaphezulu kweeyure ezisibhozo ubusuku ngabunye. Nangona kunjalo, bambalwa kakhulu abantu abakwaziyo ukuyilawula ngobomi obuxakekileyo / obuxakekileyo. Umsebenzi, abantwana, kunye nezinye izibophelelo zifuna ukuba abantu abaninzi baphakame kwaye bahambe kwaye balale emva kwexesha kunokuba kulandelwe isingqi sendalo somzimba. A Ukuphazamiseka kwisingqisho somzimba, esilawula ukuveliswa kwehomoni, ubushushu bomzimba kunye nokulala, kunokukhokelela ekuphuthelweni.  

Ukulwa nokuLala

Umzimba ufuna ubuthongo obunempilo, obaneleyo bokusebenza kakuhle. Ukuphuthelwa kunokubangela ukungazinzi kwengqondo kwaye kuphazamise indlela umzimba owenza ngayo imisebenzi yesiqhelo. Ikwonyusa umngcipheko woku:

• ukudakumba
• Intloko
• Iingozi

Uxinzelelo, unxunguphalo, icaffeine eqhelekileyo, kunye nokusetyenziswa kotywala zezona zinto zinegalelo kubuthongo. Ukufunda indlela yokulwa noxinzelelo ngokufanelekileyo kucetyiswa kakhulu ukonyusa amathuba obuthongo obusempilweni, kunye nokwenza uhlengahlengiso oluncinci kwindlela yokuphila kunokuba ngumahluko ekubuyeleni kubuthongo obuqhelekileyo.  

Iingcebiso zokulala

• ezinye ukukhanya rhoqo umthambo ngaphambi kwexesha lesidlo sakusihlwa kunokunceda ukubeka umzimba kwindawo yokuphumla ngexesha lokulala. Kodwa sukuzilolonga kufutshane nexesha lokulala, njengoko oku kunokunyusa umzimba udale ukungazinzi.
• Phuma uye elangeni ngokufuthi kangangoko kunokwenzeka ukukhuthaza Ukukhululwa kwe-melatonin, eya kunceda ukuseta kwakhona isingqisho se-circadian.
• Ukunciphisa uxinzelelo ngeyoga, ukucamngca, kunye neTai Chi, nokuba yeyiphi na esebenzayo kwaye ziindlela ezilungileyo zokunceda ukufundisa ingqondo nomzimba ukuba uphumle.
• I-caffeine kunye nokutshaya kugcina umzimba uvuselelekile. Zama ukubaphepha ukususela emva kwemini ukuya phambili.
• Gcina ukusela utywala kubuncinci.
• Yiba neqhekeza elincinci leprotheni ene iikhabhohayidrethi ezintsonkothileyo ngaphambi nje kokulala, njengebhotolo yamandongomane kwindawo yokutya okuziinkozo. Oku kuyakugcina iswekile yegazi ekubeni yehle kakhulu, ibangele ukuba umzimba uvuke.
• Gcina ishedyuli yokulala nokuvuka rhoqo.
• Cima umabonwakude okanye naluphi na uhlobo lwesixhobo sekhompyuter isixhobo seyure ngaphambi kokulala, njengoko sishukumisa ingqondo, sibangela ubunzima bokulala.
• Gcina igumbi lokulala limnyama, lizolile, kwaye lipholile.
• Ukuba ulala ungalelanga ngaphezulu kwemizuzu engama-20, vuka uhlale kwelinye igumbi elimnyama / elikhanyayo de kufike ubuthongo.

Ukudala imikhwa yokulala enempilo, kunye nokuxoxa ngeendlela zonyango kunye ne-chiropractor, kunokunceda ukulwa nokulala kunye nokuzisa ubuthongo obuhle..

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Ubume be-InBody

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Ukungabikho kokulala kuyayeka ukukhula kwemisipha

Ukungabikho kokulala kunempembelelo ebalulekileyo iihomoni zokuthambisa, Ngokukodwa, ihomoni ebizwa ngokuba yi-cortisol. ICortisol yincindi yedlala ekhutshwa njengempendulo yoxinzelelo. Inceda ukwaphula izicwili kubandakanya izihlunu zemisipha, enika umzimba amandla okujongana nayo nayiphi na imeko yoxinzelelo umzimba ojongana nayo. Uphando lubonakalisile ukuba ngexesha lokulala lithintelwe kunye nokulala okupheleleyo, amanqanaba e-cortisol anyuselwa ngorhatya olulandelayo ukuya kuthi ga kwi-45%, ngokunokwenzeka ukukhawulezisa ukukhula ukonakala komzimba kunye nengqondo. ICortisol inefuthe lokunciphisa izihlunu, kwaye ukonyuka kwamanqanaba okusilela kokulala kunokusongela ukukhula kwemisipha. Iziphumo zokungalali ngokwaneleyo zinokuphazamisa kakhulu iinzame zokufumana izihlunu kunye nokwandisa iMisa yeLungu loMzimba.  

UGqr Alex Jimenez's Iposti yeBlog

Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. * Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *  

Ucaphulo

UBolash R, uDrerup M.Ukubetha njani ukuqaqanjelwa xa uneNtlungu engapheliyo. IWebhsayithi yeKlinikhi yaseCleveland. health.clevelandclinic.org/2015/12/managing-insomnia-for-abo-with-chronic-pain/. Ipapashwe ngoDisemba 18, 2015. Ifikeleleke ngo-Epreli 18, 2017. Ukuphucula ukulala: Ingxelo yezeMpilo ekhethekileyo. IBoston, MA: Isikolo seHarvard Medical; 2015. Yintoni ukulala? Umbutho weAmerican Sleep Association. www.sleepassociation.org/patients-general-public/what-is-sleep/. Ifikelelekile ngo-Epreli 18, 2017.