Ukuntuleka Kobuthongo kanye Nokuqala Kwangaphambi Kwe-Alzheimer's

Abaningi bethu babhekana nokuqwasha nokungaphumuli ebusuku, kanye nalobo lapho kunzima khona ukulala. Iningi labantu abanenkinga yokulala ngokuvamile lilwa nobusuku babo ngokuphuza inkomishi yekhofi eyengeziwe noma i-espresso ngosuku olulandelayo. Nakuba ubuthongo obunzima buyenzeka ngezikhathi ezithile, ukungalali okungapheli kungase kuxhunywe nakho i-Alzheimer's ekuqaleni.

Ngesikhathi sokufunda e- https://memtrax.com/top-5-lab-tests-you-can-get-done-at-home/Temple University's School of Medicine, abacwaningi bahlukanise amagundane aba amaqembu amabili. Iqembu lokuqala lafakwa esimisweni sokulala esamukelekayo kuyilapho elinye lanikezwa ukukhanya okwengeziwe, okwanciphisa ubuthongo balo. Ngemva kokuphothulwa kocwaningo lwamasonto ayisishiyagalombili, iqembu lamagundane okuthintekile ukulala kwawo libe nokukhubazeka okukhulu enkumbulweni kanye nekhono lokufunda izinto ezintsha. Iqembu lamagundane elingalali liphinde labonisa ama-tangles kumaseli abo obuchopho. Umcwaningi uDomenico Pratico uthe, “Lokhu kuphazamiseka ekugcineni kuzokhinyabeza ikhono lobuchopho lokufunda, kwakhiwe inkumbulo entsha neminye imisebenzi yokuqonda kwengqondo, futhi kubangele isifo i-Alzheimer’s.”

Nakuba ukulala kuba nzima nakakhulu njengoba ukhula, kunezinguquko ezincane ongazenza ukuze uthole ukulala okuthuthukisiwe. Nawa amathiphu ayisikhombisa avela koDokotela ukuze ulale kangcono ebusuku.

Amathiphu angu-7 Okulala Okungcono

1. Namathela Ohlelweni Lokulala - Lala futhi uvuke ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto, ngamaholide kanye nezinsuku zokuphumula. Ukungaguquguquki kuqinisa umjikelezo womzimba wakho wokulala futhi kusiza ukukhuthaza ukulala okungcono ebusuku.

2. Naka Lokho Okudlayo Nokuphuzayo - Ungalali usuthi noma ulambile. Ukungaphatheki kahle kwakho kungase kukugcine. Futhi khawula ukuthi uphuza kangakanani ngaphambi kokulala ukuze uvimbele ukuvuka phakathi kwamabili uye endlini yokugezela.

Qaphela i-nicotine, i-caffeine notshwala futhi. Imiphumela evuselelayo ye-nicotine ne-caffeine ithatha amahora ukuthi iphele futhi ingadala umonakalo ekulaleni kwekhwalithi. Futhi nakuba utshwala bungase bukwenze uzizwe ukhathele, bungaphazamisa ubuthongo kamuva ebusuku.

3. Dala Isiko Lokulala - Ukwenza into efanayo njalo ebusuku kutshela umzimba wakho ukuthi sekuyisikhathi sokwehlisa umoya. Izibonelo zihlanganisa ukugeza noma ukugeza okufudumele, ukulalela umculo opholile noma ukufunda incwadi. Le misebenzi ingenza kube lula ukushintsha phakathi kokuzizwa uphapheme futhi ukhathele.

4. Nethezeka - Dala igumbi elenza ufune ukulala. Kubantu abaningi, lokhu kusho indawo emnyama nepholile. Futhi, ukuthola okokulala okungcono kakhulu kuwe. Noma ngabe ukhetha umatilasi othambile noma oqinile, khetha ukuthi yini ezizwa ingcono kakhulu.

5. Nciphisa Ukulala Kwasemini - Qaphela ukulala. Nakuba kungase kube nzima ukumelana nokuvala amehlo akho kusofa noma ngesikhathi sekhefu, ukulala kwasemini kungaphazamisa ukulala ebusuku. Uma unquma ukuthatha isihlwathi, nciphisa ukulala kwakho kube yimizuzu eyi-10-30 ntambama.

6. Faka phakathi Umsebenzi Womzimba Kuhlelo Lwakho Lwansuku zonke - Ukuzivocavoca njalo kungakhuthaza ukulala okujulile futhi kukusize ulale ngokushesha. Uma uzivocavoca eduze nesikhathi sakho sokulala, ungase uzizwe unamandla kuze kube sebusuku. Uma lokhu kwenzeka, cabanga ukuzilolonga kusenesikhathi uma kungenzeka.

7. Lawula Ingcindezi - Uma kuningi kakhulu epuletini lakho, ingqondo yakho ingase igijime njengoba uzama ukuphumula. Uma unokuningi kakhulu okwenzekayo, zama ukuhlela kabusha, ukubeka izinto eziza kuqala futhi unikeze amandla ukuze ukusize ukhululeke. Ukungalali kahle ebusuku ngeke kusize ukucindezeleka kwakho kusasa.

Ukulala kahle ebusuku akuthinti nje impilo yakho yansuku zonke, kodwa kungaba nomthelela enkumbulweni yakho, ikhono lokufunda futhi kungaholela ezigabeni zokuqala ze-Alzheimer's. Ukulandela amathiphu ayisikhombisa okuthuthukisa ukulala avela e-Mayo Clinic kungakusiza ukuthi ugweme izimpawu zokuqala ze-Alzheimer futhi ube ngcono nempilo yakho yansuku zonke. Ukuze ulandelele inkumbulo yakho nokuthi uyigcina kahle kangakanani imininingwane zama I-MemTrax hlola futhi uqale ukuqapha imiphumela yakho namuhla.