Lapho Inkinga Iwa noma Ukulala Kuyi-Disorder
Yize kuyinto evame kakhulu kwezifo ezihlukahlukene zokulala, umuntu angase azibuze: Kuyini ukulala nokulala? Kanjani ukuleleka kuchazwe futhi kutholakala? Uma kunzima ukulala, kungase kube usizo ukuqonda ukuthi yikuphi ukuleleka, ukuthi kwenzeka kaningi kangakanani, izimbangela ezingase zibe khona, kanye nezici zayo zamaklinikhi zakudala kanye nezimpawu.
Sibutsetelo
Ukuqwashisa kubonakala ukungakwazi ukuthola inani elanele lokulala ukuze uzizwe uphumule.
Kungaba ngenxa yobunzima bokuwa noma ukuhlala ulele. Kungase futhi kubangele ukuvuka ngaphambili kunalokho okufisiwe. Ngokuvamile ubuthongo bubikwa ngokuthi buyimpumelelo engapheli, ukukhanya nokungaqiniseki. Ezinganeni, kungenzeka kube nokuphikisana nokulala noma ubunzima bokuqala ubuthongo ngaphandle kokuba umzali noma umnakekeli ekhona.
Isimo sokuphazamiseka kokulala singashintsha, kodwa ukulala ukulala ngokuvamile kuhilela ukuthatha imizuzu engama-30 noma ngaphezulu ukuthi ulale noma isikhathi sokulala esingaphansi kwamahora ayisithupha ngokwesilinganiso. Abantu abanesifo sokuqwashisa bahlushwa imiphumela yansuku zonke kulezi zinkinga.
Ukulala okungapheli kuchazwa ukuthi kwenzeka okungenani 3 ubusuku ngesonto okungenani izinyanga ezingu-3. Kungase kuphele iminyaka noma ngisho namashumi eminyaka. Ukuleleka isikhathi esifushane (noma ukuleleka kanzima ) kuthatha izinyanga ezingaphansi kwezinyanga ezintathu ngevolumu engacacisiwe.
Kunezinhlobo eziningi ze-insomnia ezisiza ukuhlukanisa izimbangela ezikhona futhi zingasiza ekwandiseni ukwelashwa.
Lawa ma-subtypes afaka:
- Ukuqwashisa kwengqondo: ukuvusa okukhulu ngokukhathazeka ngokweqile nokugxila ekulele.
- Ukushona kwe-Idiopathic: ukuhlala isikhathi eside nokudala izakhi zofuzo, ngokuvamile kusukela ekuqaleni kwasebuntwaneni noma ebuntwaneni.
- Ukuqwashisa okuphazamisayo: ukulala kwezwe okungaqondakali okuholela ekukholweni okungalungile ukuthi ukulala akukenzekanga.
- Ukungabi nabulungile bokulala : imikhuba ephazamisa ubuthongo kuhlanganise ne-naps, i-caffeine yokudla, isimiso sokulala esihlukile, nokusebenzisa ikamelo lokulala ngemisebenzi engeyona yokulala.
- Ukuqwashisa kokuziphatha kokubuntwana: ngokuvamile noma uhlobo lokulala luqala ezintsheni noma uhlobo lokubeka umkhawulo ezincane.
- Ukuqwashisa ngenxa yesifo sengqondo: ngokuvamile ukukhathazeka noma ukucindezeleka.
- Ukungaboni ngenxa yesimo sezokwelapha: ngokuvamile ubuhlungu obungapheli noma ukuphefumula ukulala.
- Ukwehla ngenxa yezidakamizwa noma izinto ezibonakalayo: kungase kubangelwe ukudakwa noma ukuhoxiswa okungekho emthethweni, okubhalwe phansi noma izinto ezingekho emthethweni.
Ukuze ukungabi nabuthongo kube khona, izinkinga ezingenhla kumele zenzeke naphezu kwanele ithuba lokulala, ukuze kungabi nje ngenxa yokulahlwa . Ngaphezu kwalokho, akufanele kube yindawo yesibili yokulala okungeyona indawo yokulala , umsindo, noma ezinye iziphazamiso.
Ukuqwashisa kutholakala kusekelwe emlandweni oqaphile wedwa. Kwezinye izimo, i- log yokulala noma ukulala-i- actigraphy ingase inikezele ubufakazi bokubambisana. Ngokuvamile akudingeki ukuba nesifundo sokulala ngaphandle kokuba esinye isifo sokulala sithwale isimo. Ngeshwa, ukuleleka ngokuvamile kuvame ukungena ekujuleni kwe-apnea yokulala, ngakho-ke uma izimpawu ziqhubeka, ukuhlolwa kungase kube kufanele.
Yeka Indlela Engajwayelekile Ukulele?
Ukungaboni kahle yinkinga yokulala yokuvame kakhulu. Ukuthi kwenzeka kaningi kangaki kuncike ekutadisheni, incazelo esetshenzisiwe, nokuthi ngabe omunye uhlola ukuhlala okungapheli noma okuphakathi noma ukulahla okukhulu.
Esinye isifundo, abantu abadala abangama-35% babika ukungaboni kahle kwanoma yiluphi uhlobo ngonyaka odlule. Abantu abangaba ngu-10% banokuleleka okungapheli okuthinta ukusebenza kwabo kwansuku zonke, ngokubuyekezwa kwezifundo ezingu-50.
Ngaphezu kwalokho, ukuleleka ngokuvamile kuvame njengoba sikhula. Lokhu kungahle kwenzeke ngokwengxenye ekunciphiseni ukulala kwesidingo (ngokuvamile kuvamile amahora angu-7 kuya kwangu-8) nokuphila okukhawulelwe.
Abesifazane baningi amathuba okubika izimpawu zokulala nokulala, ikakhulukazi ekubhekaneni ne-apnea yokulala eyenzeka ngaphesheya kokuya esikhathini. Ukuqwashisa kubonakala sengathi kuvame kakhulu kulabo abangasebenzi, abangashadile (kunoma yisiphi isizathu), noma isimo esiphansi sezomnotho.
Izimpawu
Abantu abahlukunyezwayo bangathola izimpawu eziningi zamalanga, kuhlanganise:
- Ukukhathala noma ubuthongo bemini
- Ukukhathalela okuncane noma ukuhlushwa
- Ukukhubazeka okubangelwa izinkinga ngomsebenzi noma empilweni yomphakathi futhi kwandisa ingozi yamaphutha noma izingozi
- Amandla anciphisa noma isisusa
- Izinkinga zokuziphatha (okungukuthi, ukungahloniphi, ukucindezela, ukuhlukunyezwa)
- Izinkinga zemizwelo, kuhlanganise nokukhathazeka noma ukucindezeleka noma ukucasula
- Ingozi yokuzibulala eyanda
- Izikhongozo kanye nezikhalazo ezibuhlungu ezingapheli
Izimbangela
Ukungalahleki kungase kube ngenxa yezimbangela eziningi. Abantu abanesifo sokulala bangase babe nesimo esithile sokuthuthukisa isimo. Lokhu kungase kusekelwe ezakhiweni zofuzo, njengoba ukulala njalo kugijima emindenini. Kungenzeka ngenxa ye- circadian rhythm disorder yangaphakathi . Labo abanesifo sokuqwashisa kutholakala nokuthi baye bakhula ubuchopho bokuphefumula. Ngenxa yalokho, baphapheme kakhulu kokubili emini nasebusuku. Kungase kuhlotshaniswe nezinye izinkinga, kuhlanganise nokukhathazeka noma ukucindezeleka nezimo zokulala ezifana ne- apnea yokulala ne- syndrome engenamaphilo . Ubuhlungu obungapheli noma i- nocturia (ukuvuka ebusuku ukuvuthwa) kungaphazamisa ubuthongo.
Ukuleleka isikhathi esifushane kuvame ukubangelwa yizici ezithile zokunqanda. Lezi zingase zibe ezemvelo, ezengqondo, noma ezenhlalakahle. Izinto ezingase zibe nomthelela ekuthuthukiseni ukuleleka zihlanganisa ukuhamba (kubangele ukuqhuma kwejet), umsindo, ukukhanya noma izinga lokushisa. Ukucindezeleka kusuka emsebenzini olahlekile, izinkinga zezezimali, isehlukaniso, noma ukufa komngane oseduze noma ilunga lomndeni kungabamba iqhaza. Imithwalo yemfanelo yomsebenzi noma yemindeni (kubandakanya ukunakekela izingane ezisondeza ebusuku) ingaphazamisa ubuthongo.
Ukungalali okungapheli kuvame ukuqhutshelwa izici. Ubuhlobo nobuthongo bungashintsha: ngokuzumayo kuphazamiseka ukuzama ukulala futhi ubunzima buvusa ukukhathazeka noma ukukhungatheka okubuhlungu kakhulu. Ukuziphatha kokulala kungashintsha futhi. Abantu abanesifo sokulala bangase balale ngaphambi kwesikhathi, bahlale belele belele bevukile, futhi baze bazame naphuzu emini yokwenza ukulala okulahlekile. Lezi zenzo zinganciphisa ikhwalithi yokulala ngokukhulisa isikhathi embhedeni ngaphezu kwalokho okudingekayo ukuze uzizwe uphumule. Ukungaboni ngaso sonke isikhathi ukukhathazeka kokulala okuqhubekayo kuqhubeka nokulala nokulala.
Njenganoma yisiphi isimo sezokwelapha, kubalulekile ukulawula ezinye izimbangela zokungalali. Kubantu abanezibonakaliso ezibonisa ukulala, kubalulekile ukuhlola ukuthi ngabe ezinye izinkinga zezokwelapha noma ezengqondo, imishanguzo, noma ukusetshenziswa kwezidakamizwa zingase zibe nomthelela esimweni. Noma ubani ongatholi ukulala ngokwanele ngokuzikhethela, ukulala nokulala ngeke kube ukuxilongwa okulungile.
Izwi elivela
Ukungaboni kahle kuyinto evamile okufanele ikhonjwe kahle ukuze imizamo ingenziwa ukuze inikeze ukwelashwa okwanele nokukhululeka ekudleni okungabangela ukulimala okuphawulekayo kokuphila komuntu. Ngenhlanhla, kunezinketho eziphumelelayo, kusukela ekusetshenzisweni okwesikhashana kwamaphilisi okulala ekuthekisweni kokuziphatha okungaqondakali kokulala (CBTI) . Ukwelashwa kokungafihli kungasetshenziswa ngosizo lwesazi sengqondo sokulala, ama-workshops eqembu, ngisho nezifundo ze-intanethi. Uma unzima, khuluma nodokotela wakho mayelana nenketho yokwelapha engcono kakhulu etholakalayo ukuxazulula isimo sakho.
Imithombo:
I-American Academy ye-Sleep Medicine. Ukuhlukaniswa ngamazwe ngamazwe okuphazamiseka kokulala, 3rd ed. Darien, IL: i-American Academy of Sleep Medicine, 2014.
Mellinger, GD et al. "Ukungalahleki nokuphathwa kwalo: Ukusabalalisa kanye nama-correlates." I-Arch Gen Psychiatry 1985; 42: 225.
Ohayon, MM. "I-epidemiology yokungalali: lokho esikuziyo nokuthi yini esadingeka siyifunde." I-Sleep Med Rev 2002; 6:97.