Ukuqeda Ukuphazanyiswa Kokulala Nokunakekelwa Imithi Kungase Kubonakale Kuyawusizo
Kulabo abalala nokulala , kungaba nemiphumela emihle engase ishukumise ukwelashwa. Yiziphi izixazululo nezindlela ezinhle zokwelapha ukulala? Cabanga ukuthi ukubhekana nokubangela imbangela engase kusize kanjani, ikakhulukazi uma kungenxa yecala lokulala noma imithi. Funda ukuthi ungagwema kanjani izithiyo ezivamile ezifana nokulahlwa kokulala kanye nendima yemithi yokwelapha ukulala.
Buyekeza izindlela zokwelapha zokulala zokulala nokugcina lokho okungafunwa phakathi kwamabili ukudla okulula.
Kuyini Ukudla Ukulala?
Ukulala ukudla kungase kuzwakale kumnandi kumuntu ongenalwazi nalo, kepha isimo esivamile singaba nemiphumela yangempela kakhulu. Ngenye yezinto zokuziphatha ezingase zenzeke ekulele. Ngokulala, ulale ukukhuluma, futhi ebusuku kuphazamiseka , ukulala ubuthongo kubalwa njenge- parasomnia .
Ukudla ukudla kwenzeka ngesikhathi sokungazi lutho noma okuphelele. Ukudla akulawulwa futhi kungabandakanya ukuhlanganiswa okungavamile kokudla. Ukudla ebusuku, ngenkathi usuphapheme, akubhekwa njengokulala ukulala kodwa esikhundleni salokho kumelela isifo esihlukile esibizwa ngokuthi ubusuku obudla isifo.
Izingozi
Ukudla lapho ulele kungaholela ezimweni eziyingozi. Lapho ulungiselela ukudla ngenkathi engazi lutho, isenzo esivamile noma ukupheka ngamanzi abilayo kungaba yingozi. Abantu abanokulala beyaziwa ukwenza izenzo eziyinkimbinkimbi ngenkathi behlala belele.
Ngokuvamile, ukulungiswa kokudla kunzima kakhulu, okuholela ekutheni kube nokudla ekhishini. Uma ukudla sekudliwe, isisu sidabukisayo, ukuqhuma, ngisho nokuzuza kwesisindo kungabangela.
Lesi simo singase sibe umthombo wokuhlazeka, okuholela ekubambezelekeni okujwayelekile ukuxilongwa kweminyaka engu-11-15. Ngenhlanhla, izinketho zokwelapha zokulala zikhona.
Izimbangela
Ukwelashwa okubaluleke nakakhulu kokudla kokulala ukukhomba nokuphatha noma yiziphi izinkinga zokulala ezikhona. Ngokuvame kakhulu lokhu kubandakanya i- apnea yokulala ne- syndrome engenamaphutha . Lezi zimo zikhona kuma-80% wabantu abalala ngokulala, futhi ukuxilongwa kudinga isifundo sokulala ngobusuku obubizwa ngokuthi i- polysomnogram .
Esinye isici esiyinhloko esingashukumisa ukulala ukulala, ukusetshenziswa kwemithi, ikakhulukazi amaphilisi okulala kanye nezidakamizwa zengqondo. Njengoba kunqunywe kabanzi, i- Ambien (ithengiswa njenge-generic zolpidem futhi ngaphansi kwamagama egama ka-Ambien CR ne- Intermezzo ) iyimbangela ejwayelekile yokudla kokulala, nakuba kungumphumela ongavamile. Eminye imithi ebika ukuthi ibangele ukulala ihlanganisa i- Halcion (noma i-triazolam) ne-Zyprexa (noma i-olanzapine).
Abantu abaningi abanokulala bedla umlando wangaphambili wezinye i-parasomnias, njenge-sleepwalking. Abantu abalala futhi baqala ukulala badla, ngokuvamile baqala ukulala kuphela ukudla kusukela ngaleso sikhathi phambili. I-Parasomnias idinga izinyathelo zokuphepha ukuvimbela ukulimala okungenalutho kumdlali kanye nabanye abahlala endaweni yokulala. Lezi zixwayiso zingabandakanya ukuvala izicabha kanye namafasitela, ukufihla okhiye, nokunciphisa ukufinyelela kwezinye izingozi ezingase zibonakale zilimaza esimeni sokwenza okungazi lutho.
Ukwelapha
Ukunciphisa imvamisa yokudla kokulala, kubaluleke kakhulu ukuqinisekisa imikhuba efanele yokulala. Ngokulandela izincomo eziyisisekelo zokuthuthukisa ukuhlanzeka ubuthongo, ukulahlwa kokulala nokuhlukaniswa kuzoncipha. Ngayinye yalezi zinto zingabangela ukuthi lezi zixube ezixutshwe zentuthuko zenzeke kaningi. Esikhundleni sokuba bonke baphapheme noma bonke abalele, ubuchopho bungase bube isimo esishintshayo esivimbela ukwazi nokukhumbula kodwa kuvumela umzimba ukuba uhlanganyele emisebenzini, kuhlanganise nokudla. Abantu abaningi abalele badla bayasizwa ngokugcina iphethini yokulala ehlala njalo ngokulala okwanele amahora okulala ukuze bahlangabezane nezidingo zabo.
Ezimweni ezithile, kungadingeka ukuthi usebenzise imithi yokwelapha ukulala. Ngemva kokubonisana nochwepheshe bakho bokulala, imithi ethinta i-dopamine (njenge- Mirapex , i- Requip noma iSinemet) noma imithi yokwelapha ebizwa ngokuthi ama-opiate ingahlolwa. Ngaphezu kwalokho, i- Topamax (noma i-topiramate) iboniswe ukuthi ibangele ukulahlekelwa isisindo futhi ingasiza ekudleni kokulala. Ngaphambilini, umuthi D-Fenfluramine wasetshenziswa njengendlela yokwelashwa kokulala, kodwa le mithi ihoxisiwe emakethe e-United States ngenxa yobungozi bokubangela isifo senhliziyo.
Uma unesithakazelo ekufuneni ukwelashwa kokulala kwakho, qala ngokukhuluma nodokotela wakho. Ngemuva kokubuyekezwa kwezimbangela ezikhona, kufaka phakathi ukuhlolwa ngesifundo sokulala, kungase kube nezinye izinketho zokwelashwa nemithi engafaneleka ukuphatha leli bhubhane.
Imithombo:
"I-International Classification of Sleep Disorders: I-Manual Diagnostic & Coding." I-American Academy of Sleep Medicine , Edition 2. 2005.
Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier, edition 5. 2011.