Izinyoni Zokuqala Zingase Ziphendule Ukukhanya Kwebusuku Nama-Melatonin Ekuseni
Kulabo abalala kakhulu kakhulu kusihlwa futhi bavuka ekuseni kakhulu, kunesinye isizathu esingaba singajwayelekile: ukulala okuphuthumayo-ukuvuka kwesifo sesigaba. Kusho ukuthini ukuba nesigaba sokulala esiphezulu? Kungani lokhu kungase kube khona ukuphazamiseka kwesigqi se-circadian ? Funda mayelana nalesi simo, ukuthi kutholakala kanjani, okungenzeka ukuthi uhlangabezana nakho, nokuthi kungenzeka yini ukhetho lwezokwelapha oluhlanganisa nokusetshenziswa kwe-melatonin kanye nokwelashwa okulula.
Kuyini Okubheke Kakhulu Ukulala-Wake Phase Disorder?
Ukulala okuphuthumayo-isigaba se-disorder isifo esiyinkimbinkimbi esenza umuntu alale ngaphambi kokuhlwa futhi avuke ekuseni, uma kuqhathaniswa nabantu abaningi. Lokhu kusengaphambili kuvamile amahora amabili noma ngaphezulu ngaphambi kwezikhathi ezidingekayo noma ezifunwa zokulala. Isibonelo, umuntu othanda ukulala kusukela ngo-10 PM kuya ku-6 AM angase alele ngo-8 PM futhi avuke ngo-4 AM.
Abantu abanalesi simo ngokuvamile bazwa ubuthongo obukhulu kakhulu kusihlwa futhi balala ngokushesha. Bangase bakhononde ukuthi bavuka ekuseni kakhulu futhi abakwazi ukubuyela emuva, balale ukulala .
- Isibonelo : U-Edith unkosikazi oneminyaka engu-78 ubudala ovame ukulala ngehora lesi-7 ntambama futhi elala ngo-8: 00. Uvuka ekuseni ngo-4 ekuseni futhi angeke abuyele elele. Ungathanda ukulala kuze kufike okungenani ngo-6 ekuseni futhi ngokuvamile uchitha amahora ambalwa okuqala ekuseni kwakhe elele embhedeni aphapheme.
Ukuze kutholakale ukuthi, izimpawu kufanele zibe khona okungenani izinyanga ezingu-3. Okubalulekile, ukuvuka ekuseni kusenzeka ngisho nokubambezeleka kokuqala kokulala. Ezinye izimbangela zokuvusa ekuseni , njengokucindezeleka noma ukuphefumula kokulala, kufanele kukhishwe. Ukucindezeleka ngokuvamile ngeke kubangele ukulala kusihlwa, kodwa ukuphefumula okungalashwa okungaqondakali kungenzeka.
Izimbangela Nokuxilongwa
Ukulala okuphuthumayo-ukuphazamiseka kwesigaba kwenzeka kaningi kakhulu asebekhulile. Lokhu kungenzeka ngenxa yokulahlekelwa kwemvelo kwempendulo ekukhanyeni njengengxenye yokuguga, ikakhulukazi kulabo abanezinkinga zamalensi ezifana ne-cataracts.
Isigaba sokulala esithuthukisiwe sibonakala sisebenza emindenini. Kubukeka sengathi kunezinguquko eziningana zezakhi zofuzo ezenzekayo, kuhlanganise ne-casein kinase gene (i- CKI-delta ne-CKI-epsilon ) kanye ne- hPer1 ne- hPer2 .
Ngaphezu kwalokho, kungase kube khona umphumela ophakeme phakathi kwezingane ezinezinkinga zokuthuthukiswa ezifana ne-autism.
Ukuqhathaniswa okufanayo kwalesi simo akuyazi, kodwa kusolakala ukuthi kuthinta abangaphansi kwe-1% yabantu.
Ukulala okuphuthumayo-ukuvuka kwesifo sesigaba kungatholakala ukuthi kusekelwe emlandweni oqaphileyo. Uma ulwazi olwengeziwe luyadingeka, izingodo zokulala ne- actigraphy zingasetshenziswa. Lezi zilinganiso zivame ukuthathwa amasonto angama-1 kuya kwangu-2 ukuze zenzeke amaphethini okulala. Kwezinye izimo, kungadingeka ukutadisha ubuthongo ukukhomba ezinye izimbangela ezingabangela izimpawu, njenge-apnea yokulala.
Ukwelapha
Ukulala okuphuthumayo-ukugula kwakhe kungaphathwa ngokuphumelelayo nokusetshenziswa kwe- phototherapy . Ukushona kwelanga kusihlwa kungaba usizo ekubambezele isikhathi sokulala. Uma kunzima ukuthola ukukhanya ebusuku, ibhokisi lokukhanya lingasetshenziswa.
Ukwengeza, ezinye izakhi zokwelapha ukuziphatha kwengqondo yokulala (CBTI) zingase ziqashwe. Kwezinye izimo, umthamo ophansi we- melatonin ekuseni ungasetshenziswa, nakuba imiphumela emibi njengobuthongo bemini kungenzeka ibe yinkinga.
Uma izimpawu ziqhubeka, kungase kudingekile ukuvikela isikhathi sokulala esithandwayo ukugwema imiphumela yokulahlwa kokulala. Uma ukhathazekile ngesizathu sobunzima bakho bokulala, khuluma nochwepheshe obuthongo mayelana nezinketho ezitholakalayo zokuxilongwa nokuphathwa kahle.
> Umthombo:
> I-American Academy Yokulala Imithi. Ukuhlukaniswa ngamazwe ngamazwe okuphazamiseka kokulala, 3rd ed. Darien, IL: i-American Academy of Sleep Medicine, 2014.