Izinga elibi lokulala liyinkinga efanayo njengoba ubuhlungu obuhlangene nokuhamba okulinganiselwe kubantu abaningi abane-arthritis. Ukuphazamiseka kokulala kubonakala sengathi kungumphumela wokunganakwa kwe-arthritis kubantu abaningi. Abantu abane-arthritis kudingeka banake ngokwengeziwe uphawu oluvame ukuxoshwa lokuphazamisa ukulala, ngokusho kwemiphumela yocwaningo lukazwelonke.
Izinkinga Zokulala: Ngokuvamile Isibonakaliso Esilahlekile Sokwelashwa Kwe-Arthritis
Abantu abaningi, uma bebuzwa ukuthi babhale izibonakaliso ze-arthritis, kuzofaka ubuhlungu, ukuqina, ukungahambi kahle nokuhamba okulinganiselwe empeleni yabo. Izihloko eziningi, imibiko, nezifundo zigxile ezinkomba ze- arthritis , ukwelashwa kwesifo samathambo , nokubhekana nesifo samathambo. Ukukhathala futhi kubonakala njengesifo sezinhlobo eziningi ze-arthritis, ngomqondo wokuthi "uphelelwe amandla" noma "ulahlekelwe amandla." Nokho, ngokuvamile ukungazinaki, umthelela we-arthritis ekulele.
Mayelana neSifundo
Abacwaningi baseNyuvesi yaseNorth Carolina eChapel Hill bahlolisise abantu abangu-937 abagulayo, abaneminyaka engu-65 ubudala noma ngaphezulu. Esifundweni sikazwelonke, abahlanganyeli babuzwa imibuzo mayelana nokuthi bafuna kanjani ukukhululeka e-arthritis nokuthi isifo se-arthritis sathinteka kanjani kubo. Ukuphazamiseka okuhlukahlukene kokuphila kwansuku zonke okubangelwa i-arthritis kwashiwo abathintekayo.
Imiphumela Yokufundwa
Imiphumela yokufunda yabikezwa kumagazini ka-February 2000 we- Archives of Family Medicine .
Cishe ingxenye eyodwa kwezintathu zabahlanganyeli bezocwaningo babika ukuhlanganiswa phakathi kwe-arthritis nokulala kokulala. Inkinga kungenzeka ukuthi ikhudlwana kodwa ingenwe ngabantu abaningi abacabanga ukuthi izinkinga zokulala azivamile noma ukuthi akukho lutho olungenziwa ukuze kuxazululwe izinkinga.
Ngaphezu kwanoma yikuphi ukuphazamiseka okubikeziwe, iziguli ezicwaninga ezitholile ukulahlekelwa ukulala njengenkinga nazo zazama ukuthola ikhambi.
Abahlanganyeli bokufunda babheka ukuxazulula izinkinga zabo zokulala ngokusebenzisa ukwelashwa kwendabuko, izindlela zokwelapha zemvelo, nezinyathelo zokuzinakekela.
Khuluma nodokotela wakho
Ukunakekelwa okwengeziwe kudinga ukukhokhelwa uphawu oluvame ukuxoshwa kwezinkinga zokulala kubantu abane-arthritis. Kungase kube nezizathu eziningi zokubhekana nezinkinga zokulala. Isinyathelo sokuqala ukukhuluma nodokotela wakho. Udokotela wakho angakusiza kangcono uma:
- vumela udokotela wakho azi ukuthi unezinkinga zokulala
- chaza inkinga ngokuningiliziwe
Ukungalali
Ukuqwashisa kunzima ukulala noma ukulala, noma ukulala okungabonakali. "I-Dr Bones", i-rheumatologist ehlala emhlalaphansi, ukuphawula ngesifo samarthritis nokuntula ukulala, yathi, "Ukuntula ubuthongo obuhambisana ne-arthritis kungase kubangelwe ubuhlungu obungapheli, ukucindezeleka okuhlobene ne-arthritis, noma omunye wemithi eminingi edingekayo ekulawuleni izifo. Ngaphezu kwalokho, abaningi izifo zamasosha ziyakhathazeka ngesikhathi sokulala kodwa zingakhathali. Lokhu kungenxa yokunciphisa umzimba ngokomzimba ngenxa yokungahambelani okuhlangene. Ukubhekana nokuleleka kudinga ukwelashwa okuyinkimbinkimbi kubandakanya ukubuyiselwa ngokomzimba ".
Izinyathelo Zokuzisiza
Amathiphu amaningi awusizo kanye nezinqubo ezingekho izidakamizwa zikhona zokwelapha izinkinga zokulala.
- ukunciphisa utshwala (utshwala bungakusiza ukuba ulale, kodwa kuphazamisa ikhono lokulala)
- ukunciphisa izinto eziqukethe i-caffeine (isb., i-soda, ikhofi, ushokoledi)
- zama ukubeka isimiso sokulala / isikhathi sokulala (isimiso sokulala esijwayelekile sisiza ukulawula nokusetha iwashi langaphakathi lomzimba, elisitshela ukuthi sikhathele nokuthi sekuyisikhathi sokulala)
- yenza indawo yakho yokulala ikhululeke eziphazamisini (ihlose indawo okuzungezile; gcina indawo ibe mnyama; gcina ikamelo lithelevishini mahhala, njll)
- cabanga ukudla okulula ebusuku (ukudla okulula emva kokudla kungadambisa ukulamba ekuvukeni phakathi nobusuku)
- gwema ukuvuvukala okungenani amahora angu-2-3 ngaphambi kokulala (izinto ezitholakalayo ukuthola umzimba wakho nengqondo "kwimodi yokuvuselela" yizi: ukudla okunzima, ukuzivocavoca okunamandla, izimpikiswano, ukukhokha izikweletu, ama-movie agcwele izinyathelo, njll. .)
Imithi yokulala
Kunemithi eminingi ewusizo ngezinkinga zokulala. Ngokuya ngezibonakaliso zakho zokulala nezinye izici, udokotela wakho angase anikeze imithi yokulala, lezi zidakamizwa zingafaka:
- Ambien (Zolpidem)
- Ukubuyisela emuva (i-Temazepam)
- I-Halcion (Triazolam)
- I-Rozerem (i-Ramelteon)
- I-Sonata (iZaleplon)
Izithako Zokudla
Izithako zokudla ezibuye zisetshenziselwa izinkinga zokulala zifaka:
- I-Melatonin - i-Melatonin iyi-hormone yemvelo eyenziwe yi-pineal gland. Imikhiqizo ye-Melatonin ivamise ukuhumusha kwe-hormone yemvelo. I-Melatonin isetshenziselwa usizo lokulala ukusiza ukukhulula ukuleleka.
- I-Valerian Root - I-Valerian imikhiqizo yemifino yenziwe ezimpandeni noma iziqu zesitshalo se-valerian. Izimpande ezomile zivame ukulungiswa njengama-teas, noma zibekwe kuma-capsules noma amaphilisi. I-Valerian isetshenziselwa usizo lokulala ukusiza ukulala nokunye izinkinga zokulala.
Imithombo:
Iziguli Zama-Arthritis Zibachazela Ngezinkinga Zokulala, Umhlahlandlela WeDokotela, 2/17/00
I-NCPTSD Ishidi Lamaqiniso, Pamela Swales, Ph.D.