I-IBD ingathinta inani lomuntu nekhwalithi yokulala
Akumangalisi abantu abaningi abanenkinga yokumathutha njengokwenyuka kwesifo senhliziyo , ukugxekwa, noma ukuvuvukala kwesifo sofuba (IBD) ukuthi isimo sabo sithinta kabi izinga kanye nobude bokulala kwabo. Ukulala kungathinteka yizimpawu zomkhuhlane , ubuhlungu, ukungahambi kahle, noma ngisho nokuya njalo endlini yokugezela.
Kungani Ukulala Kubalulekile Ku-IBD
Phakathi nezinkinga nezimo ezihlobene ezihambisana nokuphazamiseka kwamathumbu, ukulala kungase kunganakiwe, futhi ngokuvamile kuvame.
Noma kunjalo, ukulala kuyisici esibucayi sezempilo jikelele. Mhlawumbe isibalo esisodwa sokuthola ubuthongo obuhle ukulawula inkinga ebangela ukuthi ulale. Kodwa-ke, ukwenza ubuthongo obuhle kungase kube usizo ekufezeni ubuthongo obuhle bokulala ebusuku.
Ukuhlaselwa kwe-IBD kuhlobene nokuntuleka kokulala. Ucwaningo luye lwabonisa ukuthi ukulala kahle izinga lokulala kungase kube ukuhlehliswa kokuzayo. Umuntu onesi-IBD angase azizwe kahle kepha aqale ukubhekana nezinkinga zokulala bese kwenzeka okulandelayo ukuthi i-IBD iqala ukukhishwa futhi. Izazi ze-IBD ziyavuma ukuthi ukulala kufanele kube yinto ebaluleke kakhulu, ikakhulukazi ngesikhathi sokushaywa phansi noma lapho kusengozini yokuhlaselwa. Lokhu kungasho ukuthola ukwesekwa ngokulala, okungafika emafomu ahlukahlukene.
Izimpawu Zokuqwashisa
Isiqondiso sokuphazamiseka kokulala uBrandon Peters, MD uchaza izimpawu zokulala :
- Kunzima ukulala
- Kunzima ukuhlala ulele
- Ukukhathala noma ubuthongo bemini
- Ukukhathalela okuncane noma ukuhlushwa
- Imodi iyashintsha (kufaka phakathi ukukhathazeka noma isisusa esincane noma amandla)
- Ukungasebenzi komphakathi noma emsebenzini (kufaka phakathi amaphutha okwanda noma izingozi)
- Ukucindezeleka, ukukhanda ikhanda, noma izimpawu zesisu
Izimbangela Zokuqwashisa
Ukungaboni kahle kungaba nezimbangela ezihlukahlukene, kufaka phakathi ukucindezeleka; ukucindezeleka; imithi; imikhuba yokudla empofu; ukusetshenziswa kwe-caffeine, i-nicotine, noma utshwala; nokuntuleka kokuzivocavoca.
Ukucindezeleka nokucindezeleka akuvamile kubantu abanezimo zempilo ezingapheli futhi bangenza bobabili balele futhi bahlale belele ubunzima. Imiphumela emibi yemithi, ikakhulukazi i- steroids esetshenziselwa ukuphatha i-IBD , ingathinta kakhulu ukulala.
Ukudla eduze nesikhathi sokulala kungabangela ukuqhuma kwesibindi sokuhlwa , noma njengokwesimo se-IBD, kuphuthuma ukuvusa ukusebenzisa indlu yokugezela phakathi nobusuku. I-caffeine ne-nicotine yizo zombili ezithuthumayo ezingakwenza uhlale uphapheme. Ukuzivocavoca kungadonsa umzimba futhi kuthuthukise izinga lokulala. Utshwala ekuqaleni lubangela ukulala, kodwa ekugcineni kuholela ekuvukeni kokuqala nokulala okuphazamisayo.
Amathiphu Wokulala Okuhle
Sebenzisa lawa macebiso ukuze usebenzise ubungqabako obuhle bokulala futhi unikeze ithuba elihle lokulala ubusuku obuhle:
- Iningi labantu abadala badinga amahora angu-7 kuya kwangu-8 okulala ebusuku, ngakho-ke hambisa isikhathi esanele sokulala osukwini lwakho
- Uma uthatha i-steroids (njenge-prednisone), cela udokotela wakho ngokuthatha zonke izilinganiso zakho ekuqaleni kosuku (njengokungathi ngaphambi kuka-4 pm)
- Yidla ukudla kwakho kokugcina kwansuku zonke kusihlwa ukuze uvimbele noma yiziphi izimpawu zokuphuza inhliziyo ekuvukeni
- Qaphela ukudla kwakho kwe-caffeine, ikakhulukazi kamuva ngosuku, futhi uyanciphisa kancane kancane uma kunesidingo
- Yeka ukubhema, hhayi kuphela ukuthuthukisa ubuthongo kodwa futhi ukuvimbela ukuwohloka kwesifo sikaCrohn nokuphuza
- Thola uhlobo oluthile lokuzivocavoca nsuku zonke, kodwa qiniseka ukwenza okungenani amahora amathathu (okungenani amahora ama-5 noma ama-6 ngaphambi kokulala isikhathi sokugwema ukuvuselelwa uma sekuyisikhathi sokulala
- Ungasebenzisi utshwala ukuze wenze ubuthongo (kungakusiza ukuba uvuke ngaphambi kwesikhathi), gwema ukuphuza ngokweqile, futhi ugweme ukuphuza emahoreni ambalwa ngaphambi kokulala
- Zama izindlela zokuphumula ezifana nokuzindla noma ukuphefumula okukhulu, uma unenkinga yokulala
Imithombo:
> Ananthakrishnan AN, Long MD, uMartin CF, et al. "Ukulala nokuphazamiseka kwezifo ezisebenzayo ezigulini ezine-Crohn's and ulcerative colitis." I-Clin Gastroenterol Hepatol . 2013 Aug; 11: 965-971.
UBelenky G. "I-Caffeine nokulala." I-National Sleep Foundation 2013.
> Hashash JG, Ramos-Rivers C, Youk A, et al. "I-Quality of Sleep and Coexistent Psychopathology Inethonya Elibalulekile Ekukhathaleni Umthwalo Weziguli Eziphethwe Izifo Zezifo Ezivuthayo ." J Clin Gastroenterol . 2016 Okthoba 21.
I-National Sleep Foundation. "Ukudla, Ukuzivocavoca Nokulala." I-National Sleep Foundation 2013.