Izizathu Eziyisikhombisa Zokuzwa Ukulala Njalo Isikhathi

Kungaba lusizi ukuzwa ulele kakhulu. Uma uhlale unenkinga yokuhlala uphapheme emini, ungase uzibuze, "Kungani ngizizwa ngilele sonke isikhathi?" Thola ezinye zezibonakaliso ezivamile zokulala ngokweqile nemiphumela engaba khona engozini, bese uhamba ngezizathu eziyisikhombisa ukuthi ukuphazamiseka kokulala kungaholela ekuzileni ulele ngaso sonke isikhathi.

Okokuqala, kunezibonakaliso ezibalulekile ukuthi kungenzeka uzizwe ulele kakhulu. Nazi ezinye izibonelo:

• Ukuzwa ukulala ngokweqile noma ukulala okuphazamisa umsebenzi
• Khipha kalula imisebenzi ehlala phansi njengokufunda, ukubukela i-TV, noma ukuhlala
• Ukuthatha ama-naps avamile (ikakhulukazi uma ejwayele, ehlala isikhathi eside noma engapheli)
• Ukukhathazeka okuncane, ukugxila, noma izinkinga zememori yesikhashana

Ezinye izifo zokulala zikwenza ukuthi ungakwazi ukulala kahle. Lokhu kungaholela ekuqothukeni noma kubangele izinga elibi lokulala. Uma kunezinye izimpawu ezikhona, ukuhlolwa okuqhubekayo nodokotela obuthongo obuqinisekisiwe bhodi kungase kubaluleke. Cabanga ngalezi zifulegi ezibomvu ezingenzeka:

• Ukuthatha imizuzu engaphezu kwezingu-20 kuya kwezingama-30 ukulala ekuqaleni noma ukubuyela emuva ukulala ngemva kokuvuka
• Ukulala okuqhekekile okukhanyayo nokuvuswa okuvamile okungazizwa kuqabula
• Ukuphefumula okuphazamisekile ngesikhathi sokulala kufaka phakathi ukugubha, ukugubha, ukukhahlela, nokubona ukuyeka
• Ezinye izibonakaliso zokuphefumula okuphazamiseka njengokubhukuda okuvamile (i-nocturia), i-bruxism (amazinyo okugaya), ikhanda lekhanda ekuseni, ukushaya inhliziyo kwenhliziyo, nokushaya inhliziyo ebusuku
• Ukucubungula okuvamile lapho elele noma evuka
• Iziqephu ezivame ukulala ukukhubazeka, ezibonakala ngokungakwazi ukuhamba ngokuvuka noma ukulala, ngokuvamile nge-hallucinations ehambisanayo
• Ukukhubazeka okwesikhashana okwenzeka ngokungazelelwe ukubhekana nomzwelo, njengokuguqa ngamadolo ngokuhleka
• Imizwa engaqondakali emilenzeni eyenzeka ebusuku lapho elele phansi ekhululekile ngokunyakaza
• Ukuziphatha okuhlobene nokulala njengokufana nokulala, ukuthatha ubuthongo, noma ukukhipha iphupho njengokushaya, ukukhahlela, noma ukunyakaza komzimba

Ukulala ngokweqile kungaba nemithelela ebalulekile empilweni. Yandisa ingozi yokulala ngenkathi ushayela. Ukulahlwa ubuthongo kunama- tolls ngokomzimba, okuthinta ubuhlungu obungapheli, ama-hormone, nokuzuza kwesisindo. Ukuqwashisa kungabangela ukukhathazeka nokucindezeleka. Izifo zokulala ezifana ne-apnea yokulala zingabangela ukucindezeleka, isifo sikashukela, ukuhlasela kwenhliziyo, ukwehluleka kwenhliziyo, ukushaya isifo, nokufa okungazelelwe. Ikhwalithi yokuphila isengozini enkulu ngokulala okuncane.

Ngenhlanhla, kungaba khona ukwelashwa okuphumelelayo uma imbangela ebuthongo yokulala ingabonakala. Thola izizathu eziyisikhombisa ezivamile zokuzwa noma ukulala kakhulu phakathi nosuku, kufaka phakathi izinkinga ezihlukahlukene zokulala eziholela ekulelekeni okungavamile.

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Izindlela ezimbi zokulala

Isizathu esivame kakhulu sokuzizwa ulele noma ulele ngesikhatsi semini kungase kube sobala kakhulu: awutholi ukulala ngokwanele ebusuku. Kodwa, cabangela lezi zimo ezilandelayo ezimbi zokulala futhi uma zifaka isicelo kuwe, kungase kube yisikhathi sezinguquko ezithile:

• Ngeke wazi kahle ukuthi ubuthongo obudinga kangakanani .
• Ungakhetha ukungalali ngokwanele ngenxa yomsebenzi noma izibopho zomphakathi, ngezinye izikhathi ngokuthi ukuvinjelwa kokulala.
• Ungase uzame ukulala endaweni encane yokulala engeyona into ezwakalayo yokulala ubuthongo, njengokushiya ithelevishini ebusuku.
• Ungase ube nesimiso esibi sokulala esingazilungiseleli kahle ukulala.
• Ungase uhluleke ukulandela noma yiyiphi enye imihlahlandlela elula yokuthuthukisa ubuthongo bakho , njengokugwema i-caffeine no-alcohol emva kokulala.

Noma yikuphi futhi konke lokhu kungakushiya futhi ulele ngosuku olulandelayo, ngaphandle kwesifo esiqondile sokulala njengesizathu.

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I-apnea yokulala

I-apnea yokulala yinkinga lapho uphindaphindiwe, ngokuncane, noma ukuyeka ngokuphelele ukuphefumula ngenkathi ulele. Kungaba khona inqwaba noma ngisho izikhathi eziyikhulu ngehora lokulala futhi kungase kube nomphumela wokumiswa okulandelwayo okulandelwa ukuzwakala okukhulu nokuvusa okuncane njengoba ubeka emoyeni.

Ngokuvuswa njalo, ushintsha kancane kancane ngezigaba zokulala . Ungase uvuke ngokuphelele futhi uphinde ulale ngaphandle kokukhumbula.

Kodwa, lokhu kuphazanyiswa kuholela ekuqhekekeni kokulala nokulala okusemandleni, okuholela ekulele ubusuku obuthaka kakhulu. Abantu abane-apnea ebuthongweni obuthakathaka nabo bangengozi enkulu yokulala lapho behamba.

I-Upper airway resistant syndrome (UARS) isimo esifanayo lapho ukuphazamiseka kokuphefumula kungabi khona kancane ngesikhathi sokulala.

Kukhona nemiphumela engathí sina yempilo yokulala ne-apnea, ngakho-ke ukwelashwa okufana nokusetshenziswa kokwelashwa okunamandla okuqhubekayo (CPAP) noma ukusetshenziswa komshini womlomo kufanele kulandelwe.

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Ukuhlukumezeka

Kunezimpawu ezine ezicacile zokuqamba izidakamizwa , okuncane kakhulu ukulala ngokweqile. Lokhu kuphazamiseka kokulala kwenzeka uma kunenkinga ngokulawulwa kokulala nokuvuka. Ngakho-ke, izici zokulala zingase zenzeke ngokuzumayo ngenkathi ziphapheme (njengokukhubazeka) kanye nezici zokuvuka zingase zibe phakathi kokulala.

Isibonakaliso esivamile kunazo zonke se-narcolepsy sinamandla, okungukuthi ukulahlekelwa ngokungazelelwe kwemizwa ye-muscle nge-stimulus ngokomzwelo njengokumangala noma ukuhleka. Ukulala okuhlotshaniswa ne- narcolepsy kungadinga ukwelashwa ngokuvuselela , njengoRitalin , Provigil noNuvigil .

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Isifo Sokuphelelwa Isifo Sokugcina

Ukhathala okungapheli syndrome yisimo esingenza uzizwe ukhathele, ukhathele noma ulele. Kubonakala ukukhathala okubi kakhulu okwenzeka ngemva kokusebenza. Iphinde ihlobaniswe nokulala okuncane okuqabulayo kanye nobuhlungu obuningi obuhlangene nobunzima.

Nakuba imbangela yokugula okungapheliyo ukukhathala ayiqondakali ngokuphelele futhi ingase ibangelwa ukuphefumula okuphambene nokulala, kungabangela ukukhubazeka okuphawulekayo nokuphazanyiswa komuntu othintekile.

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I-Kleine-Levin Syndrome

Nakuba kungavamile, i-Kleine-Levin syndrome yisimo esingathinta abantu abasha futhi singabangela iziqephu eziphindaphindiwe zokulala ngokweqile. Lezi ziqephu zingahlala izinsuku, amasonto, noma izinyanga ngesikhathi. Futhi ukulala kungase kube ukukhubazeka.

Ngaphezu kwalokho, ngokuvamile i-syndrome iphazamisa ukuya esikolweni nemisebenzi eyisisekelo yansuku zonke. Kungase kube khona izimpawu ezihambisanayo, njengezingxoxo noma ama-hypersexual noma ukuziphatha okucindezelayo, futhi.

Ukuphela kokwelashwa okuyaziwa ukuthi kunenzuzo ku-Kleine-Levin syndrome yi-lithium i-stabilityzer lithium, nakuba inezinzuzo ezixutshwe kwezinye izifundo.

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I-Restless Legs Syndrome

Ukuphazamiseka okubangela ukunyakaza ngokweqile ngesikhathi sokulala kungakuholela ekubeni uzizwe ulele ngosuku olulandelayo. Okuvamile kulezi zimo yi- syndrome engenamaphilo (RLS). Le disorder ibhekene nokuzwa okungakhululekile emilenzeni ehambisana nesifiso sokuhamba. Kuvame ukuqala kusihlwa njengoba ulala phansi ukuze uphumule futhi ukhululeke ngokunyakaza.

Isimo esivame ukuhambisana, isifo sezinyathelo zokuhamba kwesinye isikhathi (i-PLMS) , sitholwa uma kukhona ukunyakaza okuzumayo okuzumayo okwenzeka ngesikhathi sokulala. Lezi zingase ziphindaphindiwe futhi ziphazamise ukulala komuntu othintekile futhi zingase ziphazamise ukulala komlingani wabo wombhede. Ngenhlanhla, kunezindlela zokwelapha eziphumelelayo ezitholakalayo kulezi zimo, kuye ngokuthi imbangela engaphansi.

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Izikhalazo ze-Circadian Rhythm

Ukuhlukumeza okuhlukahlukene kwe- circadian kungase kukushiye uzizwe ulele kakhulu. Isigubhu se-circadian iwashi lomzimba lomzimba elisiza ukuxhumanisa imisebenzi yakho kuze kube yisikhathi sokukhanya nokumnyama endaweni yakho. Uma lesi sikhathi sihlehliswa kabi, ungase uzithole ulele ngesikhathi esingafaneleki.

Isibonelo, uma usulele isigaba sokulala syndrome , uzozizwa ulele ebusuku. Ngakolunye uhlangothi, nge-delay delay syndrome yokulala, uzoba nobunzima bokulala (noma ukulala) futhi uzizwe ubuthongo ekuseni. Abantu abanesimo sokuqala kuthiwa ama-larks asekuseni nalabo abanesimo sesibili kuthiwa ama-owls ebusuku.

Ngenhlanhla, kunezindlela zokwelapha eziphumelelayo, njengelashwa lokukhanya kanye nokusetshenziswa kwe-melatonin, ngenxa yalezi zimo nezinye izimo zomdanso, kufaka phakathi i-jet lag kanye nesifo se-affective (SAD) sonyaka.

Izwi elivela

Uma unenkinga yokulala okuqhubekayo, cabanga ukuhlolwa ngodokotela olalayo oqinisekisiwe obona ukuthi ungathola imbangela ebalulekile futhi uqale ukwelashwa okudingekayo ukukusiza uzizwe uphumule.

> Imithombo:

> Ingabe Uthola Ukulala Okwanele? Umtholampilo waseCleveland.

> Ukulala. I-MedlinePlus.