Ukuphazamiseka Ukulala Kungaba Isivimbela Ukuzwa Kungcono Ngosuku
Abantu abaningi abanezifo zesifo sofuba (IBD) abathola ukujula ebusuku. Kungaba yingxenye ye-IBD eyenzeka yonke indawo, noma ingase kube inkinga ezayo nxazonke. Izithukuthuku zobusuku zingase zenzeke njalo ngesikhathi sokugula kwesifo noma mhlawumbe lapho ushintsha phakathi kwemithi noma ukushintsha umthamo wemithi ekhona. Kungakhathaliseki ukuthi izithukuthuku zithatha nini noma nini, kuyinkinga edinga ukubhekana nayo ukuze ulale ubusuku obuhle.
Ukuvusa izikhathi eziningana ngobusuku ngenxa yokushisa nokuthukuthela kuyamcasula nokudangala. I-Phaphama futhi ingakhathazeki umsebenzi manje ukushintsha izingubo futhi mhlawumbe ngisho nokulala. Ngaphezu kwalokho, kunengozi yokuvusa umuntu olala naye noma ohlala naye ohlelweni. Usuku olulandelayo ukulala ubumpofu obunzima bunzima, futhi abantu abane-IBD nabo akudingeki bangezele ukucindezeleka ekuphileni kwabo.
Ukulala ne-IBD
Ukulala kuhlobene kakhulu ne-IBD. Nakuba lokhu kuyisihloko esasacwaningwa, kuvunywa ukuthi abantu abane-IBD badinga ukuphumula kwekhwalithi ukuze bahlale behlola izimpawu zabo. Eqinisweni, ezinye izifundo zibonise ukuthi ukuphazanyiswa ebuthongweni kungaba uphawu lokuqala lwe-flare-up. Ukuvuka ebusuku, ukungakwazi ukulala, noma ukulala, kungase kuqale kwenzeke ngaphambi kokuba nezinye izimpawu eziphawulekayo ezifana nesifo sohudo sibonakala. Ukusebenzisa i-tracker yokulala kungasiza abanye abantu ukuba bagcine amathebhu ebuthongweni kanye nezici zazo njengekhwalithi yokulala nokuthi zingaki izikhathi lapho kuphapheme khona ebusuku.
Kungani Izimpungushe Zomhlaba Zenzeka?
Esinye sezibonakaliso eziningi ze -IBD (noma, empeleni, eziningi zezinkinga ezingenzeka ze-IBD) ngumkhuhlane . Phakathi nobusuku, umkhuhlane ungase uhlasele izikhathi eziningana, okwenza izinga lokushisa lomzimba liphakamise futhi linciphise. Uma ugqoke ama-pajamas futhi uhlanganiswe neshidi nesembatho, cishe uzoqala ukuthuthumela.
Ekuqaleni awukwazi ukuvuka, kodwa ukushisa komzimba wakho kuzokwehlisa, uzoqala ukuzizwa ubanda futhi ungakhululekile, bese ekugcineni uzovuka uphakamise.
Uma uhlangabezana nokujula ebusuku, kufanele kukhuliswe ekuvakaseleni kukadokotela olandelayo. Esikalweni esikhulu sezinkinga ezithinta abantu abane-IBD, kungase kungabonakali njengenkinga enkulu, kodwa kubalulekile. Ngisho noma uzwa kahle, xoxani nodokotela wakho ukuphazamiseka kokulala ngaphambi kokuba isimo siphume noma sibe inkinga enkulu.
Amathiphu Wokuphatha Ama-Sweats Asemini
Indlela engcono kakhulu yokubhekana nesithukuthezi ebusuku ukuthi awukwazi ukuyivimba kufanele uzilungiselele. Ukunciphisa ukungakhululeki nokubuyela ekulaleni ngokushesha ngangendlela engcono kakhulu yokuqhubeka. Amanye amathiphu okubhekana nokukhupha ebusuku ahlanganisa:
- Hlala ebumnyameni. Ungaphenduli izibani eziningi uma uvuka ngokuthuthumela ebusuku, ngoba lokhu kuzokuvusa kuphela. Ukulungisa ukukhanya ekamelweni lokugezela kanye nokugezela ukunciphisa ukukhanya okukhanyayo kuzosiza ekufeni ngokushesha.
- Shintsha it! Yishintshe izingubo kanye nemibhede eseduze, ukuze ungene futhi uphinde ulale ngokushesha ngangokunokwenzeka. Gcina amaqoqo amathathu okulala ukuze kube khona omunye embhedeni, owodwa ohlanzekile, nomunye ohlambulukile.
- Hlela phambili. Gcina amanye amanzi abandayo ngombhedeni wakho ukuze usize ukupholisa uma uvuka.
- I-Stack 'em up. Zama ukulala kwamathawula amancane noma ingubo eyengeziwe ukuze ugweme ukulala kwakho. Uma ithawula noma ingubo igcwele, ungawasusa kanye nokulala kwakho ngaphansi kuzobe sekupholile futhi kuyomile.
- Gcina ihlanzekile. Sebenzisa umvikeli wamatitha ngaphansi kwamashidi akho kanye nasemithonjeni yakho ukusiza ukugcina i-mattress yakho ihlanzekile.
- Kulungile. Gcina igumbi lakho lipholile futhi ugweme ukugoqa phezulu ezembatho nezingubo zokulala.
- Umoya omusha uyasiza. Umoya ojikeleza egumbini elinomshayeli ophahleni, umshini wefasitela, noma ngisho nefasitela evulekile kungasiza ukugcina igumbi lingabi lisizi futhi lifudumele.
Izwi elivela
Ukulala kubalulekile kuwo wonke umuntu, kodwa abantu abane-IBD bajwayele ukubhekana nezindaba zokulala. Ukuvuka ukuya endlini yokugezela, amaphupho acacile, nokuphuza ebusuku kungabuthinta bonke ukulala. Ukukhuluma ngokulala ne-gastroenterologist kungase kungabonakali okunembile kodwa kuyisici esibalulekile se-IBD okufanele siphathwe. Kwezinye izimo, ukusebenza ngophethiloli wokulala kungasiza ukuze uthole ubuthongo obuningi futhi ngaleyo ndlela kusize ukunciphisa ezinye zezinto ezibonakalayo zokulahleka kokulala, njengomthelela omubi ezimpawu ze-IBD.