Kila mwaka, March-April...

[Roulette]

Pole sana mamito.
Kama inatokea wakati uko likizo, maybe you dont get tired enough? or else you become too tired (siwezi kulala nikiwa nimechoka sana). Gym inaweza kukusaidia sana ama swimming for that matter. Lakini excitement ama kuwa anxious kunaweza kukuzuia kulala pia. Try to calm down and take a shower just before bed. A comic movie onbed ( dont know how healthy that is) might help too.
Otherwise inabidi uje mie na Paw tukufanyie unasihi, lol

I am not always on leave. Last year and the year before i was working. Mwaka huu ndio i am on leave. I will try to exercise maana toka nianze leave sijaattend kabisa. But gym didn't help before.
BTW, nakupigia jioni leo ;-)

 

[Roulette]

MziziMkavu umeniongezea wasiwasi kuliko kunituliza. Lol. But nashukuru sana, nitajaribu hizo natural medecines na nitakuletea feedback. Nashukuru.

 

[Roulette]

Pole sana mm mwanzoni nilijua usingizi au kulala hakuna effect yoyoye,lakin baada ya kwenda jeshini ndipo nilijua faida ya usingizi,kwani baadhi ya watu walikiwa wanachanganyikiwa kabisa anakuwa kama Kichaa,Nadawa ilikuwa ni kulala zaidi ya Masaa 12 ndo unarudi katika hali ya kawaida,Mimi nakushauri jitahidi kufanya Mazoezi na kufuata ushauri wa Dr Mzizi mkavu.na Mungu wetu wa upendo atakusaidia

Sent from my BlackBerry 9780 using JamiiForums

Amina ndugu. Nitajaribu mazoezi na dawa tuone itakavyokua

 

[Herbalist Dr MziziMkavu]

MziziMkavu umeniongezea wasiwasi kuliko kunituliza. Lol. But nashukuru sana, nitajaribu hizo natural medecines na nitakuletea feedback. Nashukuru.

Mkuu Roulette Usiogope na mimi pia nina matatizo ya

Ukosefu wa usingizi sasa yapata miaka 21 iliyopita haya matatizo ninayo tangu nisafiri nje lakini kitu kimoja nikitaka kulala

wakati wowote ule huwa ninalala eidha kama sipati usingizi ninatumia sana kunywa Mtindi uliotiwa sukari,au Asali vijiko 2,au

Maziwa ya moto natia sukari kijiko 1, au nakwenda chooni napasha nyayo kwenye maji ya moto basi usingizi nitaupata

ukitaka au usitake. Mimi ninakosa usingizi kwa ajili ya Mawazo ya Mtoto wangu na mke wangu yupo mbali na mimi ndio

kunako sababisha nikose usingizi. Kuna Mengi tu yanayo sababisha kukosa usingizi ninaogopa kuyaweka hapa nitakutisha

bibie. Wewe unayo Stress au Mawazo ya kitu fulani? niambie kwanini unakosa usingzi wakati unaye mume wako karibu?

 

[Mtali]

UKOSEFU WA USINGIZI NI HATARI KWA AFYA YAKO KITENDO cha kukosa usingizi mara kwa mara wakati wa kulala kuna weza kuonekana ni jambo ambalo halina madhara kiafya, lakini ukweli ni kwamba unapokosa usingizi, hasa kwa muda mrefu, kuna athari kubwa katika afya yako yote, hata kama unakula na kufanya mazoezi vizuri.
Madhara ya ukosefu usingizi huathiri mfumo mzima wa mwili, mathalan, mbali ya kuathiri kinga ya mwili na kuongeza hatari ya kupatwa na magonjwa ya saratani, ukosefu wa usingizi huweza kusababisha madhara mengine yafutayo:

HATARI YA KUPATWA NA UGONJWA WA MOYO

Unapokosa usingizi, mfumo wa uzalishaji homoni huvurugika ambapo uzalishaji wa homoni za ‘stresi’ (stress hormones) huongezeka. Pia husababisha vidonda vya tumbo na hali ya kusikia njaa hata kama umetoka kula muda mfupi. Uko hatarini kusumbumbuliwa na hasira na ghadhabu kila mara.

ONGEZEKO LA SHINIKIZO LA DAMU

Ukosefu wa usingizi huchangia pia ongezeko la shinikizo la damu, pia huchangia kuzeeka kwa mtu kutokana na kuvurugika kwa uzalishaji wa homoni za ongezeko la umri. Humfanya mtu kuonekana mzee ili hali bado ana umri mdogo.

KUZIDISHA TATIZO LA UKOSEFU WA CHOO

Ukosefu wa usingizi huchangia pia tatizo la ukosefu wa choo na huweza hata kusababisha kifo kama tatizo likiwa sugu.

EPUKA KUTUMIA DAWA ZA USINGIZI

Kama unasumbuliwa na tatizo la ukosefu wa usingizi, jua kwamba hauko peke yako. Utafiti uliofanywa hivi karibuni nchini Marekani na Taasisi ya Taifa ya Usingizi (National Sleep Foundation –NSF), umegundua kuwa kati ya watu 10, ni wanne tu hupata usingizi mzuri kila wiki.
Pamoja na kuonekana kwa athari nyingi za kukosekana kwa usingizi, lakini utakuwa unajiweka katika madhara na hatari zaidi iwapo utalazimisha kupata usingizi kwa kumeza dawa za usingizi, kwa sababu ni hatari na mara nyingi dawa hizo huwa hazisaidii kuondoa tatizo.

JINSI YA KUFANYA ILI UPATE USINGIZI

Kwa asili yake, kichocheo cha usingizi mwilini kijulikanacho kama ‘melatonin’ hupatikana kwa ulaji wa mboga za majani na matunda mbalimbali ya kuongeza virutubisho mwilini na hupatikana pia kwa kupata mwanga wa jua wa kutosha wakati wa mchana. Hivyo huna haja ya kumeza vidonge badala yake zingatia uzalishaji wa kirutubisho hicho kwa mlo na mwanga wa jua.

Ili kujiwekea mazingira mazuri ya kupata usingizi mzuri, unashauriwa kuepuka kufanya yafuatayo muda mfupi kabla ya kupanda kitandani kulala:
Epuka kuangalia TV au kompyuta muda mfupi au saa moja kabla ya kulala, kwani teknolojia hizi siyo nzuri sana kwa macho kutokana na mwanga wake, hasa kwa mtu mwenye matatizo ya kupata usingizi.

Epuka kulala huku taa inawaka, hakikisha unalala huku taa zote zikiwa zimezimwa, licha ya mwanga wa taa usiku kusababisha madhara mengine, lakini huchangia kuharibu mtiririko wa usingizi. Hata uamkapo usiku kwenda msalani, ikiwezekana usiwashe taa ili kuepuka kuvuruga usingizi wako.

Usilale karibu na vifaa vya umeme na vyenye sumaku kama vile saa, simu, au redio kwani huchangia kudhoofisha uzalishaji wa homoni za usingizi. Hata saa yako yenye ‘alarm’ ya kukuamsha, unashauriwa kuiweka mbali nawe kabisa.

Mwisho, hakikisha unakuwa na ratiba ya kulala inayoeleweka na hakikisha unalala muda huohuo kila siku. Kwa kawaida mtu anatakiwa kulala kati ya saa tatu na saa nne usiku. Iwapo utazingatia vyote vilivyoelezwa hapo juu, bila shaka utaweza sasa kulala usingizi mnono.

Heshima sana kwa Mzizi Mkavu. Unajali sana afya za watu. Mungu akupe uvumilivu zaidi katika kusaidia watu. I respect you mkuu.

 

[ZeMarcopolo]

Nipo EAC, nasafiri safiri humu humu, except mwaka jana ambapo tarehe hizo ziliambatana na winter nilukokua.

Orgasm is the best hypnotic. Try this first...

 

[Roulette]

Mkuu Roulette Usiogope na mimi pia nina matatizo ya

Ukosefu wa usingizi sasa yapata miaka 21 iliyopita haya matatizo ninayo tangu nisafiri nje lakini kitu kimoja nikitaka kulala

wakati wowote ule huwa ninalala eidha kama sipati usingizi ninatumia sana kunywa Mtindi uliotiwa sukari,au Asali vijiko 2,au

Maziwa ya moto natia sukari kijiko 1, au nakwenda chooni napasha nyayo kwenye maji ya moto basi usingizi nitaupata

ukitaka au usitake. Mimi ninakosa usingizi kwa ajili ya Mawazo ya Mtoto wangu na mke wangu yupo mbali na mimi ndio

kunako sababisha nikose usingizi. Kuna Mengi tu yanayo sababisha kukosa usingizi ninaogopa kuyaweka hapa nitakutisha

bibie. Wewe unayo Stress au Mawazo ya kitu fulani? niambie kwanini unakosa usingzi wakati unaye mume wako karibu?

Kwa kweli sioni shida ambayo ni tofauti na shida hizi za kawaida kwa binadam. basi tu usingizi umramua kugoma

 

[Roulette]

Orgasm is the best hypnotic. Try this first...

Possible, but not practical. It would be unfortunate if i start hunting orgasms in order to get some sleep and not for pleasure, as it is suppose to be. I want a natural sleep, as I have during other monts.

 

[ZeMarcopolo]

Possible, but not practical. It would be unfortunate if i start hunting orgasms in order to get some sleep and not for pleasure, as it is suppose to be. I want a natural sleep, as I have during other monts.

Kwanini uende kuhunt? Si umesema una mwenza?

 

[Iron Lady]

UKOSEFU WA USINGIZI NI HATARI KWA AFYA YAKO KITENDO cha kukosa usingizi mara kwa mara wakati wa kulala kuna weza kuonekana ni jambo ambalo halina madhara kiafya, lakini ukweli ni kwamba unapokosa usingizi, hasa kwa muda mrefu, kuna athari kubwa katika afya yako yote, hata kama unakula na kufanya mazoezi vizuri.
Madhara ya ukosefu usingizi huathiri mfumo mzima wa mwili, mathalan, mbali ya kuathiri kinga ya mwili na kuongeza hatari ya kupatwa na magonjwa ya saratani, ukosefu wa usingizi huweza kusababisha madhara mengine yafutayo:

HATARI YA KUPATWA NA UGONJWA WA MOYO

Unapokosa usingizi, mfumo wa uzalishaji homoni huvurugika ambapo uzalishaji wa homoni za ‘stresi' (stress hormones) huongezeka. Pia husababisha vidonda vya tumbo na hali ya kusikia njaa hata kama umetoka kula muda mfupi. Uko hatarini kusumbumbuliwa na hasira na ghadhabu kila mara.

ONGEZEKO LA SHINIKIZO LA DAMU

Ukosefu wa usingizi huchangia pia ongezeko la shinikizo la damu, pia huchangia kuzeeka kwa mtu kutokana na kuvurugika kwa uzalishaji wa homoni za ongezeko la umri. Humfanya mtu kuonekana mzee ili hali bado ana umri mdogo.

KUZIDISHA TATIZO LA UKOSEFU WA CHOO

Ukosefu wa usingizi huchangia pia tatizo la ukosefu wa choo na huweza hata kusababisha kifo kama tatizo likiwa sugu.

EPUKA KUTUMIA DAWA ZA USINGIZI

Kama unasumbuliwa na tatizo la ukosefu wa usingizi, jua kwamba hauko peke yako. Utafiti uliofanywa hivi karibuni nchini Marekani na Taasisi ya Taifa ya Usingizi (National Sleep Foundation –NSF), umegundua kuwa kati ya watu 10, ni wanne tu hupata usingizi mzuri kila wiki.
Pamoja na kuonekana kwa athari nyingi za kukosekana kwa usingizi, lakini utakuwa unajiweka katika madhara na hatari zaidi iwapo utalazimisha kupata usingizi kwa kumeza dawa za usingizi, kwa sababu ni hatari na mara nyingi dawa hizo huwa hazisaidii kuondoa tatizo.

JINSI YA KUFANYA ILI UPATE USINGIZI

Kwa asili yake, kichocheo cha usingizi mwilini kijulikanacho kama ‘melatonin' hupatikana kwa ulaji wa mboga za majani na matunda mbalimbali ya kuongeza virutubisho mwilini na hupatikana pia kwa kupata mwanga wa jua wa kutosha wakati wa mchana. Hivyo huna haja ya kumeza vidonge badala yake zingatia uzalishaji wa kirutubisho hicho kwa mlo na mwanga wa jua.

Ili kujiwekea mazingira mazuri ya kupata usingizi mzuri, unashauriwa kuepuka kufanya yafuatayo muda mfupi kabla ya kupanda kitandani kulala:
Epuka kuangalia TV au kompyuta muda mfupi au saa moja kabla ya kulala, kwani teknolojia hizi siyo nzuri sana kwa macho kutokana na mwanga wake, hasa kwa mtu mwenye matatizo ya kupata usingizi.

Epuka kulala huku taa inawaka, hakikisha unalala huku taa zote zikiwa zimezimwa, licha ya mwanga wa taa usiku kusababisha madhara mengine, lakini huchangia kuharibu mtiririko wa usingizi. Hata uamkapo usiku kwenda msalani, ikiwezekana usiwashe taa ili kuepuka kuvuruga usingizi wako.

Usilale karibu na vifaa vya umeme na vyenye sumaku kama vile saa, simu, au redio kwani huchangia kudhoofisha uzalishaji wa homoni za usingizi. Hata saa yako yenye ‘alarm' ya kukuamsha, unashauriwa kuiweka mbali nawe kabisa.

Mwisho, hakikisha unakuwa na ratiba ya kulala inayoeleweka na hakikisha unalala muda huohuo kila siku. Kwa kawaida mtu anatakiwa kulala kati ya saa tatu na saa nne usiku. Iwapo utazingatia vyote vilivyoelezwa hapo juu, bila shaka utaweza sasa kulala usingizi mnono.

kiongozi umeeleza vizuri ila sasa hapo katika taa kwa sisi waoga hatuwezi kulala taa ikiwa imezimwa sasa tutafanya nini?
hata mimi nimekuwa na tatizo la kutopata usingizi na hata nikipata basi ni wa shida sana. nitazingatia uliyoyaeleza ila la taa sijui......

kama hutajali unaweza kutueleza zaidi madhara ya kulala na taa mbali na haya uliyoyaeleza?

 

[Herbalist Dr MziziMkavu]

kiongozi umeeleza vizuri ila sasa hapo katika taa kwa sisi waoga hatuwezi kulala taa ikiwa imezimwa sasa tutafanya nini?
hata mimi nimekuwa na tatizo la kutopata usingizi na hata nikipata basi ni wa shida sana. nitazingatia uliyoyaeleza ila la taa sijui......

kama hutajali unaweza kutueleza zaidi madhara ya kulala na taa mbali na haya uliyoyaeleza?

Bibie.@Iron Lady Unaweza kulala na Taa lakini yenye muangaza mdogo sio mkubwa taa ya rangi ndio nzuri yenye muangaza hafifu. Usilale na taa yenye Muangaza mkubwa inakukatisha usingizi haifai kutumia taa yenya muangaza mkubwa huo ndio ushauri wangu.

 

[EMT]

I may sound unconventional and controversial, but whilst you're searching for appropriate medication, try to accept the situation. This is probably the hardest thing to do, but it can be the most valuable lesson of all.

Bad things happen to us, but they are nothing compared to the bad things we do to ourselves. We make things worse by our constant value judgments ("I should be asleep in every March –April of each year"), our ceaseless comparison of ourselves to others ("my man/woman is asleep, why aren't I?"), and our unrelenting standards for ourselves ("If I don't get eight hours' sleep in March-April, then I may have a serious problem).

Acceptance is about seeing those statements for what they are: unhelpful interventions in what is already a tricky situation. We are who we are, and no amount of fretting – particularly at 3.30 in the morning – will help.

What if instead we were able to say: "I'm not sleeping too well at the moment, but it won't hurt me anyway. My body will sleep when it needs to again. I can always catch up."

You can safely say that every time you lie awake agonising that if you don't sleep it means you're not as well as you think you're, you will not sleep. Whereas if every night you lie and think you're what you're and there is little you can do about it, sleep comes may more easily.

Also, stop thinking. It's really hard thing to do. But if you can just stop the mind from broadcasting live its peculiar mix of propaganda, impression, recollection, projection, and apprehension, you invite in a nothingness that is a close cousin of sleep.

 

[TIMING]

Hi all,

Kwa mwaka wa tatu sasa nimenote kua I develop a strong insomnia that impacts severely on my ability to focus, to work, to interact socially and just to be useful to myself and people around me (Rejea thread hii). Na insomnia hiyo inafika to its worse around march-april. This time I am on leave for a month, so kazini it is fine, but socially it is a disaster, natamani nijifungie tu ndani hadi nitakapo rudi to mynormal self.

I am a bit worried, I am now trying to remember tatizo hili lilianza lini hasa. Sijui kama I had this problem in 2010, 2009 and years before. I know I had sleep problems but I never noted the months. Pia najaribu kujiuliza why March-April? Is it just a coincidence or is there something preventing me from sleeping around these months?

Kuna advice nilipewa humu humu JF ambazo zilisaidia, but zinasaidia only toward mid-april, tarehe ambapo ni vigumu kujua kama tatizo limeisha lenyewe au limeisha kwa sababu nimefata ushahuri. I have also been advised to consult a medical doctor who will help me identify the causes and eventually cure this problem once and for all.

I just felt like sharing again this problem. It is 1am na sina hata tone la usingizi, my man is sleeping, all my friends mtandaoni too. I will just read a book or write a little as I wait for the early morning to come. Sometimes napata usingizi for an hour or two ila bahati mbaya kesho I start my daay at 5:30 am. Usiku mwema kwa wanao lala, you don't know how lucky you are.

Mama... angalia kama uko happy na familia yako au partner wako au unashindana na pride tu

yawezekana tatizo ni wewe na wala sio vilivyokuzunguka

 

[Nyakwaratony]

Pole sana dada, fuata ushauri wa wadau hapo juu.

Mie namshukuru Mungu huwa nikikaa kimya na mpweke kwa muda mfupi tu usingizi tayari. Napenda kulala na ninapata usingizi sana. Huwa sichoki kulala aisee. I wish tunadilishane kwa muda uenjoy mausingizi yangu

 

[Sabry001]

Je kulala sana kuna madhara? MziziMkavu

 

[Herbalist Dr MziziMkavu]

Je kulala sana kuna madhara? MziziMkavu

Mkuu Sabry001
Usingizi kwa muda mrefu husababisha ugonjwa wa kisukari

Watu ambao kulala sana au kulala kidogo sana wako katika hatari ya

kupatwa na ugonjwa wa kisukari , kwa kuwa mbaya zaidi glucose assimilation .

Wanasayansi wa Chuo Kikuu cha hitimisho ya Shule ya madaktari Madawa nchini Ufaransa,

baada ya kuchambua tabia ya 276 kwa kipindi cha miaka sita wasema hivyo.

Kulala kusizidi zaidi ya masaa 8 kwa siku.@Roulette

 

[kyanaKyoMuhaya]

Roulette, haraka waone na watu wa sakatrik, ni dalili ya kichaa shosti, linaanza taratibu for years then it breaks out.

 

[stephot]

Hi all,

Kwa mwaka wa tatu sasa nimenote kua I develop a strong insomnia that impacts severely on my ability to focus, to work, to interact socially and just to be useful to myself and people around me (Rejea thread hii). Na insomnia hiyo inafika to its worse around march-april. This time I am on leave for a month, so kazini it is fine, but socially it is a disaster, natamani nijifungie tu ndani hadi nitakapo rudi to mynormal self.

I am a bit worried, I am now trying to remember tatizo hili lilianza lini hasa. Sijui kama I had this problem in 2010, 2009 and years before. I know I had sleep problems but I never noted the months. Pia najaribu kujiuliza why March-April? Is it just a coincidence or is there something preventing me from sleeping around these months?

Kuna advice nilipewa humu humu JF ambazo zilisaidia, but zinasaidia only toward mid-april, tarehe ambapo ni vigumu kujua kama tatizo limeisha lenyewe au limeisha kwa sababu nimefata ushahuri. I have also been advised to consult a medical doctor who will help me identify the causes and eventually cure this problem once and for all.

I just felt like sharing again this problem. It is 1am na sina hata tone la usingizi, my man is sleeping, all my friends mtandaoni too. I will just read a book or write a little as I wait for the early morning to come. Sometimes napata usingizi for an hour or two ila bahati mbaya kesho I start my daay at 5:30 am. Usiku mwema kwa wanao lala, you don't know how lucky you are.

Mie miezi hiyo uliotaja huwa napata matatizo ya kuwashwa macho,tena nakumbuka siku moja nilikua namsimulia dada mmoja msomi sana tu alicheka sana akasema hakuna kitu kama hicho,wakati nina tatizo hilo kwa zaidi ya miaka 20,anyway nimepata faraja kuwa kumbe kuna watu ambao wanaumwa kulingana na miezi ya mwaka,pole sana ngoja tuangalie ma-doctor wa JF wanasemaje.