Ukuqwashisa, ukukhathazeka kwemizwa, ukulala kwe-Apnea, nezinkinga ze-Circadian Rhythm
Kukhona into edumazayo ngokuvuka esikhathini esidlule kunesidingo. Kungase kube mnandi ukungena futhi ukulala ekuseni, kepha ikakhulukazi ukucasula uma ungakwazi ukulala. Yini engabangela othile ukuba avuke ngaphambi kokuba iwashi livuliwe? Kunemibandela ethile, kufaka phakathi inani elihle lokulala nokukhathazeka kwemizwa, okungase kubangele ukuvuswa okungahleliwe kusasa ekuseni.
Ngokuqonda lezi zimbangela ezingase zibe khona, ungase ukwazi ukuthola ukwelashwa okuzokwenza ulale kuze kube yilapho uthanda isikhathi sakho.
Ukungalali
Isizathu esiyinhloko sobunzima obungapheliyo ukulala eduze nosuku ukulala , okuchazwa ukuthi kunzima ukuwa noma ukulala futhi kuvame ukuhambisana nokuvuswa kokusa ekuseni. Lezi zivunguvungu zingase zenzeke kulo lonke ubusuku, kodwa zivame ukuba zivame kakhulu engxenyeni yesibili yobusuku, ngenxa yokukwazi ukunciphisa ukulala ekuseni.
Ikhono lokulala lixhunyaniswe nezinqubo ezimbili, okubizwa ngokuthi i-homeostatic sleep drive futhi enye ibe yisigqi se - circadian (okuzoxoxwa kamuva). I-homeostatic sleep drive iyisifiso esincane kancane sokulala esakha isikhathi eside umuntu ehlala ephapheme, futhi uhlobene nokuqoqwa kancane kancane kwamakhemikhali ebuchosheni okuthiwa i- adenosine . Lokhu "uphawu lokulala" ekugcineni kusiza ukuqala ukulala; ngesikhathi sokulala, isuswa kude ukuze phakathi nobusuku, isifiso sokulala siphelile.
Ngakusasa, kufanele kube sekudlule.
Uma umuntu evuka phakathi nobusuku-futhi ikakhulukazi uma lokhu kuvuswa kwenzeka ekuseni-ikhono lokubuyela ekulaleni liyokhishwa ngenxa yamazinga aphansi e-adenosine. Ukulala kungase kubambezeleke kakhulu, kuhlukaniswe, noma kuphazanyiswe ngokuqwashisa, kodwa ukuvuswa eduze nosuku kungaba nzima kakhulu.
Ukukhathazeka nokucindezeleka
Noma yikuphi ukukhathazeka kwemizwelo, ukukhathazeka okuphawulekayo nokucindezeleka, kungase kuhlotshaniswe nokuvuswa kokusa ekuseni, okuyinto eyenzeka emahoreni ambalwa ngaphambi kokuvuswa okuhloswe. Isibonelo, uma i-alamu isethelwe ngo-6 ekuseni, umuntu onokucindezeleka angase aqale ukuvuka ngo-4 ekuseni ngenxa yesizathu esihle. Lokhu kungaqondiswa kanjani?
Njengokulahla, kubalulekile ukuphatha izimbangela ezibalulekile eziholela kulezi ziphakamiso. Futhi esimweni sokucindezeleka kwengqondo, lezi zinkinga zingaphikelela, ngakho-ke kubalulekile ukuphatha noma ukuphi ukucindezeleka okukhona noma ukukhathazeka. Lokhu kungadinga ukusetshenziswa kwemithi noma ukwelulekwa, ngokusizwa isazi sengqondo noma isazi sengqondo. Eqinisweni, ucwaningo luye lwabonisa ukuthi kokubili asetshenziselwa inhlanganisela kuphumelela kakhulu. Ukungalali kahle kunakekelwa ngokucophelela ngekhambi lokuziphatha lokungakwazi ukulala (CBTI) , uhlelo lwezemfundo olufundisa isethi yamakhono okuthuthukisa ubunzima obungapheli bokulala.
Kusobala ukuthi ukulala kungadambisa isimo sengqondo, futhi ngokuphambene, izinkinga zemizwelo zingathinta kakhulu ukulala. Ngokusebenza kuzo zombili izinkinga, ubudlelwane obuyinkimbinkimbi bungabonakaliswa.
I-apnea yokulala
Kungase kubonakale kuyinqaba ukucabanga ukuthi ukuphefumula okuphefumulayo okunjenge- obstructive sleep apnea kungase kube nomthelela ekuvuseni ekuseni ekuseni.
Ukuze uqonde kangcono lobu buhlobo, kubalulekile ukucabangela ngokucophelela isakhiwo sokulala.
Kuyinto yokufakelwa (kodwa ewusizo) ukwahlukanisa ubusuku ngecala uma ucabangela izigaba zokulala . Engxenyeni yokuqala yobusuku, ukulala kancane kwe-wave wave kwenzeka kaningi, ikakhulukazi kubantu abasha. Engxenyeni yesibili, ukunyakaza kwamehlo okusheshayo (REM) ukulala kwenza ukubonakala okuvamile. Nakuba imijikelezo yokulala iqhutshwa njalo ebusuku, ubuthongo be-REM buhlala isikhathi eside kuze kube sekuseni. Ngakho-ke, singase sikwazi ukuvuka kuwo ekuseni futhi sikhumbule amaphupho acacile ahlobene nombuso.
I-apnea yokulala inezimbangela eziningi futhi kungenzeka ukuthi kungenzeka nakanjani ngesikhathi sokulala kwe-REM. Izitho zomzimba zikhubazekile ngalesi sigaba, ngakho-ke asikwazi ukwenza amaphupho ethu. (Uma lokhu kungenzeki, isimo esibizwa ngokuthi ukukhubazeka kwe-REM singase siphumelele.) Imisipha efaka umoya ongenhla nayo ikhubazekile, eyenza umphimbo uqhubeke kakhulu-futhi ukuwa kungabonakali njengokuphazamise ukuphefumula nokulala okuphefumulayo. I-apnea yokulala ivame ukonakala ngesikhathi se-REM ngalesi sizathu.
Ukuvuka kwekusasa kungase kwenzeke ekubekeni kwe-apnea yokulala okubi kakhulu ngesikhathi se-REM esivame ukuqhubeka futhi ihlala isikhathi eside ekuseni. Ukuphuza i-apnea kungaba yikho okukuvusa, futhi ukulala ubuthongo kukugcina uphapheme.
Ama-Circadian Rhythms nokuguga
Igalelo lokugcina elikhulu ekuvusweni kwekusasa ekuseni yisigaba semibandela eyaziwa ngokuthi yi- circadian rhythm disorders . Lezi zihlanganisa ukuthambekela kwemvelo ukuvusa ekuseni (okuthiwa izinyoni zakuqala noma izibungu zokusa), isifo se-sleep episode esiphezulu, nezinguquko zemvelo ezenzeka ngombono wokulala njengoba sikhula.
Abanye abantu bangabantu abavame ukuvuka ekuseni: bangase bakhethe ukulala ngaphambili (njengokungathi ngo-9 ntambama) bese uvuka ngaphambili (ngo-5 noma ngo-6 ekuseni). Lokhu kungase kube ukuthanda ukuphila kwakho konke, kanti ngenkathi kungenjalo okungavamile, kungaholela ekuvuseni ekuseni. Uma kutholakala inani elanele lokulala ngaphambi kokuba uphakamise usuku, khona-ke asikho isizathu sokusinika umcabango wesibili.
Njengoba sikhula, ikhono lethu lokugcina isikhathi sokulala, esingaphazanyiswa sokulala siyancipha. "Imishini" yokulala (noma ngabe yini esingase icabange lokhu kufanele ibe) ayisebenzisi njengoba isetshenziswe. Ukulala kungahle kuhlukaniswe, futhi kungase kube nesikhathi esengeziwe sokuhlala siphapheme ekushintsheni kokulala futhi ebusuku. Ukulala kancane kancane kunciphisa, kanti isikhathi sokulala sonke singancipha.
Kucatshangwa ukuthi abantu abadala abangaphezu kweminyaka engama-65 badinga amahora angu-7 kuya kwangu-8 kuphela okulala. Njengengxenye yalokhu, ukuvuvuka ekuseni kungase kwenzeke, ikakhulukazi uma kusetshenziswa isikhathi esiningi kakhulu embhedeni. Kungaba usizo ukunciphisa isikhathi embhedeni ukuze ubonise kangcono izidingo zangempela zokulala, ngaleyo ndlela uqede ukuvuswa kokusa.
Kwezinye izimo, isimo esibizwa ngokuthi i-advanced phase phase syndrome singase sibonakale. Kulesi sidakamizwa se-circadian disorder, ukuqala nokulala kokulala kuhamba phambili ngamahora amaningana. Uma kuphazamisa empilweni yomphakathi, ingase iphathwe ngokusetshenziswa kwe- melatonin efanelekile nokukhanya okukhanyayo ebusuku.
Izwi elivela
Uma uthola ukuvuswa kokusa, kufanele ucabange ngesimo sakho futhi ucabange ukuthi yini engangenza ukuba kwenzeke. Uma kukhona ubufakazi obukhomba ukukhathazeka kwemizwelo, lokhu kufanele kuqondiswe udokotela. Uma incazelo ecacile ayikwazi ukukhonjwa, kungase kube usizo ukukhuluma nodokotela obuthongo obuqinisekisiwe ebhodini emtholampilo wokulala, ongase akwazi ukunikeza ukuqonda okungeziwe futhi ancome ukuhlolwa ukuze abone ezinye izimbangela ezingase zibe njenge-apnea yokulala engaziwa.
> Imithombo:
> Fiorentino L, Martin JL, i-Phaphama ngo-4 ekuseni: Ukwelashwa Kwe-Insomnia Nge-Early Morning Ukuvuswa Phakathi Kwabantu Abadala, J Clin Psychol, 2010 Nov; 66 (11): 1161-1174.
> National Sleep Foundation, Ukucindezeleka Nokulala.