Ho fetola mekhoa ea hau ea ho robala

Mekhoa ea boroko hangata e ithutoa ha e sa le bana. Ha re pheta mekhoa ena ka lilemo tse ngata, e ba mekhoa.

Ho hlobaela ke bothata ba ho robala kapa ho robala. Maemong a mangata, o ka kokobetsa boroko ka ho etsa liphetoho tse 'maloa tse bonolo bophelong. Empa, ho ka nka nako haeba u bile le mekhoa e tšoanang ea ho robala ka lilemo.

Batho ba nang le boroko hangata ba tšoenyehile ka ho robala ka ho lekaneng. Ha ba leka ho robala hangata, ba ferekana le ho halefa le ho feta, 'me ho ba thata le ho feta ho robala.

• Le ha ho khothalletsoa lihora tse 7 ho isa ho tse 8 bosiu ho batho ba bangata, bana le bacha ba hloka tse ling.
• Batho ba baholo ba tloaetse ho etsa hantle ka ho robala hanyane bosiu. Empa ba kanna ba hloka ho robala lihora tse ka bang 8 ka nako ea lihora tse 24.

Hopola, boleng ba boroko le hore na u phomotse joang kamora moo bo bohlokoa joalo ka hore na o robala hakae.

Pele u robala:

• Ngola lintho tsohle tse u tšoenyang bukeng.Ka tsela ena, o ka fetisetsa matšoenyeho a hau ho tloha kelellong ea hau ho ea pampiring, o siea menahano ea hau e khutsitse mme e loketse ho robala.

Motšehare:

• E-ba mafolofolo haholoanyane. Tsamaea kapa ikoetlise bonyane metsotso e 30 matsatsing a mangata.
• Se ke oa robala mots'ehare kapa mantsiboea.

Emisa kapa u khaotse ho tsuba le ho noa joala. Hape fokotsa ho noa ha caffeine haholo.

Haeba u noa meriana, lipilisi, litlama kapa litlatsetso, botsa mofani oa tlhokomelo ea bophelo ka litlamorao tse ka bang le tsona borokong ba hau.

Fumana litsela tsa ho sebetsana le khatello ea maikutlo.

• Ithute ka mekhoa ea boikhathollo, joalo ka litšoantšo tse tataisitsoeng, ho mamela 'mino, kapa ho ikoetlisa ka yoga kapa ho thuisa.
• Mamela 'mele oa hau ha au joetsa hore u fokotse butle kapa u phomole.

Bethe ea hao ke ea ho robala. Se ke oa etsa lintho tse kang ho ja kapa ho sebetsa ha o robetse.

Hlaolela tloaelo ea ho robala.

• Haeba ho khonahala, tsoha ka nako e ts'oanang letsatsi ka leng.
• Robala ka nako e ts'oanang letsatsi le letsatsi, empa eseng ho feta lihora tse 8 pele u lebella ho qala letsatsi la hau.
• Qoba lino tse nang le caffeine kapa joala mantsiboea.
• Qoba ho ja lijo tse boima bonyane lihora tse 2 pele u robala.

Fumana mesebetsi e khutsitseng, e khathollang eo u lokelang ho e etsa pele u robala.

• Bala kapa u hlape e le hore u se ke ua lula u nahana ka litaba tse tšoenyang.
• Se ke oa shebella TV kapa oa sebelisa komporo haufi le nako eo u batlang ho robala ka eona.
• Qoba mesebetsi e eketsang lebelo la pelo ea hau bakeng sa lihora tse 2 pele u robala.
• Etsa bonnete ba hore sebaka sa hau sa boroko se khutsitse, se lefifi, 'me se mocheso o ratang.

Haeba u sa khone ho robala pele ho feta metsotso e 30, ema 'me u fallele kamoreng e' ngoe. Etsa ketsahalo e khutsitseng ho fihlela u otsela.

Bua le mofani oa hau haeba:

• U ikutloa u hloname kapa u sithabetse
• Bohloko kapa ho se phutholohe ho u boloka u falimehile
• U noa moriana ofe kapa ofe o ka u bolokang u falimehile
• U ntse u noa meriana ea boroko u sa bua le mofani oa hau pele

Ho hlobaela - mekhoa ea ho robala; Bothata ba ho robala - litloaelo tsa boroko; Mathata a ho robala; Ho hloeka boroko

Webosaete ea American Academy of Sleep Medicine. Ho hlobaela - kakaretso le lintlha. boroko ba thuto.org/essentials-in-sleep/insomnia. E ntlafalitsoe ka la 4 Hlakubele 2015. E fihlile ka la 9 Mmesa, 2020.

Chokroverty S, Avidan AY. Boroko le mathata a eona. Ka: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, bahlophisi. Neurology ea Bradley ho Tloaelo ea Bongaka. La 7th. Philadelphia, PA: Elsevier; 2016: khaolo ea 102.

Edinger JD, Leggett MK, Carney CE, Manber R. Phekolo ea kelello le boits'oaro bakeng sa ho hlobaela II: ts'ebetso le batho ba itseng. Ka: Kryger M, Roth T, Dement WC, bahlophisi. Melao-motheo le Tloaelo ea Meriana ea Boroko. La 6th. Philadelphia, PA: Elsevier; 2017: khaolo ea 86.

Vaughn BV, RC ea Basner. Mathata a boroko. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 26th. Philadelphia, PA: Elsevier; 2020: khaolo ea 377.

• Boroko bo Phetseng Hantle
• Ho hlobaela
• Mathata a Boroko