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Kuchoka wakati wa kuamka...

Discussion in 'JF Doctor' started by Mbonea, Mar 29, 2010.

  1. Mbonea

    Mbonea JF-Expert Member

    Mar 29, 2010
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    Za asubuhi wadau, hope wik end zenu ziliisha salama...

    Swali langu la leo ambalo ningependa mnisaidie ni;

    Kwa nini kila nikiamka asubuhi najihisi nimechoka?

    Tatizo hili limeanza karibuni tu...

    Siku njema wote.
  2. Dr. Chapa Kiuno

    Dr. Chapa Kiuno JF-Expert Member

    Mar 29, 2010
    Joined: Sep 11, 2009
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    This factsheet is for people who have persistent tiredness, or who would like information about it.
    Tiredness can become a long-term problem which can severely affect your quality of life and day-to-day activities. At any given time, one in 10 people have persistent tiredness. Women are more likely to be affected than men.
    About tiredness

    Tiredness is also known as fatigue. It affects most people at some point in their lives. Tiredness usually goes after some relaxation and a good night's sleep. You then feel refreshed and ready to face your usual activities.
    A few people have a long-term disabling tiredness known as myalgic encephalomyelitis (ME) or chronic fatigue syndrome (CFS). For information, see Related topics.

    If you have persistent tiredness you may have:
    • daytime sleepiness and a lack of energy
    • loss of motivation
    • poor concentration
    • difficulty making decisions
    • feelings of depression

    Often tiredness is due to a combination of causes. Nine in 100 people with tiredness will have a physical disease. Around 75 in 100 people will have an emotional cause.
    Physical causes

    Being tired may mean you avoid physical activity. However, as you become more unfit you will be even more tired when you try to do something. When you are chronically tired this can become a vicious cycle.
    Being overweight or underweight can cause tiredness. If you are overweight your body has to work harder than normal to do everyday activities. If you are underweight you have less muscle strength, and you may feel tired more quickly.
    Conditions such as anaemia, an underactive or overactive thyroid and asthma can leave you feeling tired. For information, see Related topics.
    Sleep problems, such as insomnia and sleep apnoea (abnormal breathing while asleep), can also stop you getting a good night's sleep. This is particularly problematic in those who are overweight. Pregnancy is another common reason for severe tiredness.
    Emotional causes

    Stress and worry are tiring emotions. Facing a stressful situation can be draining, especially when you can't see a solution to your problems. Feeling that you have no control over a situation may make you frustrated, irritable and tired.
    Tiredness can also be triggered by stressful situations. This may include a recent bereavement, financial circumstances, moving house, family issues or work problems.
    Mental health problems such as depression or anxiety can make you feel more tired. They can also prevent you from sleeping properly.

    If you have an unusual or disturbed sleep pattern, for example if you are a shift worker, nurse, doctor or nursing mother, you may find it difficult to get refreshing sleep. Try not to focus or worry about your disturbed sleep routine as this may further disrupt your sleep.
    Looking after small children can be particularly exhausting, especially if children don't sleep through the night.
    Sleeping in the day can prevent you from sleeping at night. Drinking too many caffeinated or alcoholic drinks can also make it difficult to get refreshing sleep, especially if you drink them just before you go to bed.

    Good lifestyle habits should get rid of tiredness. However, if the problem persists you may decide to visit your GP. Anxiety and depression, sleep disorders such as insomnia and sleep apnoea, and chronic fatigue syndrome are all conditions that can cause tiredness. These conditions will need to be diagnosed and treated by a medical professional.

    You can often begin to overcome your tiredness with some simple measures.
    Sleep routine

    Try to improve your sleep routine using the sleep hygiene measures listed here. It helps to:
    • go to bed and get up at the same time every day
    • not take naps during the day
    • develop pre-sleep rituals which will act as a cue to your body that it's time to sleep - such as having a warm bath or reading for a few minutes
    • ensure that your bedroom is quiet, dark and comfortable, and that it's neither too hot nor too cold
    • not have caffeinated drinks or smoke before bed
    • eat heavy meals earlier in the evening - if you are hungry have a light snack before bed, such as milk, which may help you sleep
    • find time to relax before bed - relaxing music or a warm bath can help try to get problems and worries out of your head, perhaps by writing your thoughts down in a diary before you go to bed
    • only use the bed for sleep and sex and not for work or watching TV - associate the bed with sleeping
    Food and drink

    What you eat and drink can have a big impact on how you feel. It can help to:
    • ensure that you eat a balanced diet and have regular meals - even if you don't feel like cooking, for information see Related topics
    • cut down gradually on caffeine and alcohol - especially in the evenings
    • gradually increase your portion sizes and your overall calorie intake if you are underweight
    • control your weight by increasing the amount of exercise you do and eating less if you are overweight
    Physical activity

    Being unfit makes you susceptible to tiredness. And being tired often means you don't exercise enough. Try to break out of this cycle.
    • Introduce physical activity into your routine, gradually increasing the duration and intensity. Aim to do 30 minutes of moderate-intensity physical activity on at least five days a week.
    • If you exhaust yourself for some reason, don't give up. Do a small amount of exercise again the next day and gradually increase the amount.
    • Exercise at least three hours before bed, as exercise can invigorate you.
    For information, see Related topics.
    A balanced lifestyle

    Think about what you could change to achieve a more balanced, stress-free lifestyle.
    • Have realistic expectations about what you can achieve and aim to gradually increase what you can manage over time.
    • Learning to relax will help to improve sleep and to relieve stress-related symptoms such as frustration, irritability and tiredness. Your GP surgery or local library may have details of local adult education classes, books, CDs or website that can help.
    • Write down a list of things that may make you feel tired, such as family or work pressures. Are there ways that you could avoid overburdening yourself in the future?
  3. mtuwatu

    mtuwatu Member

    Mar 29, 2010
    Joined: Oct 21, 2009
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    Dr.chapa kiuno, hiyo lugha sasa!! kumbe ndivyo mlivyo madokta, mgonjwa lazima aandikiwe dozi kwa ki inglish muda woteee!!
    Haya mgonjwa hayo ndo majibu ya dr. ila kama vipi hapo juu kuna option ya translate itumie kama lugha yake itakua inakusumbua si unajua sisi waswahili bwana kiinglishi lugha ya shule.
  4. Mbonea

    Mbonea JF-Expert Member

    Mar 29, 2010
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    Madokta na lugha ya kingeereza...
  5. Zemu

    Zemu JF-Expert Member

    Mar 29, 2010
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    Pole jamani, ila hata kulala kwenye chumba ambacho hakina hewa ya kutosha ni ishu,mfano wat wengi dar hupenda kufunga madirisha wakati wa usiku kuogopa wezi lakini wanasahau kuwa damu huhitaji hewa ya kutosha hasa usiku kwa kuwa akili na mwili hurelax sana.Mambo mengine ni pamoja na style ya ulalaji, kazi nyingi za kutwa na kuchelewa kulala.Pia ushauri wa mwisho jitahidi kunywa maji mengi ili sumu zitoke kupitia mkojo kwani inaaminika kuwa ukiwa na sumu nyingi kwenye damu huweza kuleta hiyo hali.
  6. Safari_ni_Safari

    Safari_ni_Safari JF-Expert Member

    Mar 29, 2010
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    Downloadable materials za kiswahili ni chache mno na muda wa kutafsiri haupo...
  7. Kwetunikwetu

    Kwetunikwetu JF-Expert Member

    Mar 29, 2010
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    Pole sana mkuu! Sometimes tatizo ni kulala bila kuoga na pia kukosa hewa ya kutosha chumbani! Ingekuwa mtoto mdogo ningejua labda kaubaridi cha jioni hataki kuoga lakini mkuu natumaini sivyo kwa upande wako. Jaribu kucheki madirisha na pia punguza makorokoro chumbani.....ikiwezekana iwe ni sehemu ya kulala tu sio kujaza viatu, nguo, vitabu, maji, magunia ya nafaka nk
  8. R

    Renegade JF-Expert Member

    Mar 29, 2010
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    Zamani nilipokuwa nikilala na feni nilikuwa naexprience tatizo hilohilo, lakini nilipoacha hali ikabadilika.
  9. Mbonea

    Mbonea JF-Expert Member

    Mar 29, 2010
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    Hili la feni pia huenda ikawa sababu...
  10. NGULI

    NGULI JF-Expert Member

    Mar 29, 2010
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    Nilipokuwa chuo nilikuwa na hilo tatizo kwavile kitanda kimoja tulikuwa tunalala watu 4, so total room watu 10. Na wengine hata wakioga bado walikuwa wananukia UTU UZIMA.
  11. M

    Mokoyo JF-Expert Member

    Mar 29, 2010
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    Kula chakula kingi sana usiku hasa baada ya saa mbili kamili inaweza kuleta matatizo haya pia
  12. Masikini_Jeuri

    Masikini_Jeuri JF-Expert Member

    Mar 29, 2010
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    Umesema kweli, safarini nilikwisha lazwa kwenye chumba cha aina hii; nakwambia niliamka kama niliyetwishwa magunia!
  13. Rubi

    Rubi JF-Expert Member

    Mar 31, 2010
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    ..ikiwezekana iwe ni sehemu ya kulala tu sio kujaza viatu, nguo, vitabu, maji, magunia ya nafaka nk

    Ni kweli uyasemayo na pia kiwe ni chumba kisafi kisicho na mavumbivumbi. maana kuna wengine walalia mashuka mpaka yanabadilika rangi ndiyo yanafuliwa, ukichungulia chini ya kitanda huoni rangi ya sakafu kwa hilovumbi lililojilundika.
  14. PakaJimmy

    PakaJimmy JF-Expert Member

    Mar 31, 2010
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    Pole mkuu.

    Hali hii huwa inawapata wengi, lakini nenda nje ya boksi, huenda unatumikishwa na ibilisi bila kujijua, maana unasema hali hii imeanza recently!
    Watu wengi wanaamka wachovu sana bila kujua wamekuwa wanalima mashamba na kulisha wanyama usiku kucha!...there are lots of possibilities broda!

    So katika solutions zako, mojawapo iwe ni kuhakikisha unaomba sana kila upatapo muda, hata usiku!
  15. ngoshwe

    ngoshwe JF-Expert Member

    Mar 31, 2010
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    Matendo, tazama matendo yako.., ujitambua !!!..

    yaweza unachelewa sana kulala weye kutokana na "shughuli za kijaamii na kufurahishana"

    ...au pia unaweza kuwa mchana unafanya kazi nyingi sana au unaingia kitandani ukiwa bado mwenye mood ya kutotaka kulala (mawazo ya kutomalizia mambo yako)

    ---au sehemu unapojiegesha (kitanda/godoro) haviendani na saizi ya mwili wako/yenu
    ....au unalala ukiwa tayari umepiga "maji"
    -- au umenza kunyemelewa na magonjwa ya watu wazima ambayo pengine usababisha damu na hewa visizunguke vzuri mwili kwa kutokana na kubanwa kwa mishipa pindi unapokuwa umelala (si unajua kulala ni kujiachia??). Pima uzito wako!.
  16. drphone

    drphone JF-Expert Member

    Mar 31, 2010
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    hiyo kunukia UTU UZIMA arufu yake ikoje mkuu
  17. Anyisile Obheli

    Anyisile Obheli JF-Expert Member

    Mar 31, 2010
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    for more help and inner treatment ask JESUS
  18. C

    Cotan Member

    Apr 12, 2010
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    Tatizo hapa kwa Wa-Tz wengi ni kiingilish kinatupiga chenga sana.Tafadhari mnaotoa mada Tumieni Lugha ya Taifa ili wengi tuelewe hoja zenu.