Amaphesenti angavamile okulala angase abangele ukuqothulwa, Ukulala ngokweqile kweSuku lokuSuku
Izinkinga ezilele noma zihlale ziphapheme ngezikhathi ezifanele zingase ziphakamise ukuthi unenkinga ngewashi lakho lezinto eziphilayo elibizwa ngokuthi i- circadian rhythm disorder, kodwa yiziphi izidakamizwa zomculo ezijikelezayo? Lezi zimo ezivamile zingase zihlanganise nokufuna ukulala ngesikhathi sokuqeda, ukulala okungavamile, ngisho nokushaywa kwejet noma ukuguquka kwesifo sokulala emsebenzini. Thola ukuthi lezi zinkinga zithinta kanjani izimpawu zokuntula ukulala, ukulala okungapheli kahle, nemiphumela yokusebenza komini.
Buyekeza izindlela zokwelapha eziphumelela kakhulu, kuhlanganise nokwelashwa okulula kanye ne-melatonin.
Izici nezibonakaliso ze-Circadian Rhythm Disorders
Ukuphazamiseka kwesigqi se-circadian kubelana ngezici ezivamile. Zenzeka uma iwashi lakho langaphakathi lezinto eziphilayo lingekho ukuvumelanisa nezikhathi zangaphandle zesikhathi ezifana nomjikelezo wemvelo omnyama. Ngenxa yalokho, isifiso sakho sokulala singasuka ekubuseni lapho abantu abaningi bevame ukulala. Ngakho-ke, ungase ube nobunzima bokulala nokulala noma ukulala ngokweqile kwansuku zonke . Ukungakwazi ukulala ngesikhathi esilindelekile kanye nokulala ngesikhathi sokuvuka kungabangela ubunzima emsebenzini nokusebenza kwesikole. Ukuze uqonde kangcono lokhu, buyekeza izimpikiswano nezibonelo ezinikezwe ngezansi:
Eyaziwa njengezikhumba zebusuku, abantu abanezifo zesifo sokulala bebambezelekile bavame ukubhekana nobunzima bokulala. Lokhu kuleleka kungabangela ikhono lemvelo lokulala eliseduze no-2 kuya ku-4 AM.
Kuyinto enzima kakhulu ukuvuka, okwenza kube nokulala okukhulu ekuseni. Isikhathi sokukhethwa esikhethwayo singabonwa ngezimpelasonto noma izinsuku zivuliwe futhi kuvame ukusukela ngo-10 ekuseni kuya ku-Noon. Kucatshangwa ukuthi abantu abangaba ngu-7% yizimbongolo zobusuku, futhi ngokuvamile ziqala ezinganeni futhi zingaphikelela kulo lonke ukuphila.
Cishe ama-40% wezinkoma zobusuku ziyoba nomlando womndeni wesifo.
Okuphambene nesikhomba ebusuku, abantu abanesifo esibucayi se-sleep syndrome ngezinye izikhathi bachaza njengama-larks asekuseni. Balala kakhulu kakhulu futhi bavuka ekuseni kakhulu. Lokhu kusengaphambili ngesikhathi sokulala ngokuvamile kuvame amahora amathathu ngaphambi kokujwayelekile. Isibonelo, umuntu othintekayo angalala ngo-7 PM futhi avuke ngo-3 AM, ngaphambili kunalokho ayifunayo. Lesi simo singathinta abantu abangu-1% abantu abadala futhi singadideka nezinye izimbangela zokuvuswa kwamanje ekuseni njengokuphefumula kwe-apnea.
- Okungaqinisekisiwe (Okungewona-24) I-Circadian Rhythm Sleep Disorder
Okungekho-24 kubonakala kungabonwa kubantu, kodwa kuthinta abantu abayizimpumputhe abangama-50 kuya ku-73%. Uma kungabikho ukuvumelanisa okusebenzayo kwewashi labo langaphakathi ngokuvuleka okukhanyayo, baqhuba iphethini yosuku lwansuku zonke elinqunyelwe izakhi zofuzo futhi ngokuvamile lugijima isikhathi eside. Isibonelo, iwashi langaphakathi lingase ligijime emahoreni angu-24 1/2 ubude. Ngakho-ke, isifiso sokulala nokuvuka kulandela imizuzu engu-30 ngosuku ngalunye. Lokhu kubangela isimiso sokulala esishintshayo nokulala okukhulayo nokulala kwansuku zonke okuqhubeka isikhathi esingaphezu kwamasonto ambalwa uma ukungaqondisi kahle kuqhubeka.
- Ukulala okungavamile-I-Wake Rhythm
Yize ukusabalala okuqondile kungaziwa, abantu abanezinkinga ze-neurologic ezifana nokuwohloka komqondo noma izingane ezinokukhubazeka kwengqondo zingase zibe nesipiliyoni esingavamile sokulala. Lokhu kungase kube nzima nakakhulu kulabo abahlelwe ngezikhungo ngokungenele ngokwanele emaphethini wokukhanya kwamalanga emini. Kubonakala sengathi kwenzeka lapho isigqi se-circadian siphazamisa noma siba unmoored emathonyeni emvelo. Ukulala kuhlukaniswa kakhulu, kaningi ngezinkathi ezintathu zokulala okuhlala isikhathi eside emahoreni ambalwa futhi zihlakazeke phakathi nesikhathi samahora angu-24. Ukulala okungavamile kungase kuhambisane nokulala nokulala okungapheli isikhathi eside.
Isibalo sokulala ngokuvamile kuvamile.
- I-Jet Lag
I-Jet lag kwenzeka ngemva kokuhamba ngezindawo eziningi zesikhathi. Ukuqina kwalo kungase kuxhomeke ekude kohambo nokuthi kwenzeka kanjani ukuhamba ngokushesha. Ngokuvamile kulula ukuhamba amabanga amifushane, kancane kancane, naseceleni kwesentshonalanga. Kuthatha cishe usuku olungu-1 ukulungiswa kwendawo ngayinye ehambayo. Ngaphandle kwenkathazo nokulala nokulala, i-jet lag ingasiza futhi ekuboniseni izimpawu ze-malaise (ukuzizwa zingavumi kahle) nesisu esisimangele.
- Shift-Work Sleep Disorder
Abantu abasebenza lapho behloselwe ukulala basengozini yokulala nobunzima emini kanye nenkinga yokuhlala bephapheme ebusuku. Lokhu kungaba nemiphumela ebalulekile yokuphepha ngezingozi ezengeziwe zezingozi. Kukhona futhi okungenzeka kube nemiphumela yesikhathi eside, njengengozi eyanda kakhulu yokuthuthukisa umdlavuza we-colorectal kanye nesifuba phakathi kwabasebenzi abahamba phambili.
Ukuxilongwa nokuphathwa kwe-Circadian Rhythm Disorders
Izimpikiswano zokulala zokujikeleza komjikelezo we-circadian zivame ukuphumela lapho isifiso sokulala singasetshenziselwa ukujikeleza ebusuku. Lokhu kungase kwenzeke ezimweni zezokwelapha ezifana nokuphuphuthekisa noma njengomphumela wokuhamba emoyeni ode noma ngisho nasekusebenzeni ukuguquka kwamathuna. Ngenhlanhla, lezi zimo zitholakala kalula ngokusebenzisa izingodo zokulala kanye ne- actigraphy kanye nokwelashwa okuphumelelayo kuhlanganise nezinguquko zokuziphatha, amabhokisi okukhanya , ne- melatonin ingaba usizo.
Uma uzizwa sengathi ungabhekana nemiphumela emibi ye-circadian rhythm disorder, khuluma nodokotela obuthongo obuqinisekisiwe obhodini mayelana nokukhathazeka kwakho futhi uthole ukwelashwa okuphumelelayo okudingayo.
> Umthombo:
> I-American Academy Yokulala Imithi. "Ukuhlukaniswa kwamanye amazwe okuphazamiseka kokulala: ibhuku lokuhlola nokubhala." I-2nd ed. 2005.