Ukulala ngokwanele-kanye nokulala okulungile-kubalulekile empilweni enhle. Kodwa kulabo abanesifo somdlavuza webele, ngaphezulu kokubhekana nezinkinga zokulala ngaphezu komuntu ovamile, abanenkinga yokulala kungaba yingozi. Yini ebangela izinkinga zokulala kubantu abanomdlavuza wesifuba , lokhu kungaba yingozi kanjani futhi kuholele emiphumeleni empofu, futhi yini engenziwa ukwenza umehluko?
Ukuphazamiseka kokulala ngesikhathi sokwelashwa komdlavuza webele kungaba nemithombo eminingi, kuhlanganise nomonakalo ongokomzwelo we-diagnostic yomdlavuza, umthelela ongokwenyama wokwelapha, nemiphumela emibi yemithi, ngokuvamile kuhlanganise nalawo anqunyelwe ukunciphisa ezinye imiphumela emibi ehlobene nokwelashwa. Izindlela zokwelashwa ezifanayo ezisiza ekusindiseni izimpilo zingagcina iziguli zingakwazi ukulala. Imiphumela yokulala ephazamisa ukulala ihlanganisa:
- Ukukhathala
- Ubuhlungu
- Ukujula ebusuku noma ukukhanya okushisayo
- I-nausea nezinye izinkinga zomzimba, ezifana nokuhuda nokuqothulwa
- Ukukhathazeka
Ukukhathala kuvame ukwelashwa kwamakhemikhali kanye nokwelashwa kwemisebe . E-chemotherapy, imiphumela ingadlulela izinsuku emva kokuba ukwelashwa kuphelile futhi ngezinye izikhathi isikhathi eside. Ukukhathala ngenxa yokwelashwa kwemisebe kungaqhubeka kuze kube izinyanga ezintathu emva kweseshini yokugcina. Uma ubuhlungu buyinkinga, ukulawulwa kobuhlungu okungcono kungase kube impendulo. Isibonelo, ubuhlungu bungalawulwa nge-Percodan (i-aspirin ne-oxycodone) noma omunye ukukhululwa ubuhlungu obunqunywe udokotela.
Iziguli ezinomdlavuza we- estrogen ukuba zikhule, eyaziwa ngokuthi umdlavuza webele we-estrogen, zingase zibekwe i- Nolvadex (tamoxifen) , okunciphisa i-estrogen etholakala kumaseli omdlavuza. I-Tamoxifen inganciphisa ukuqhuma kwesisu nokunciphisa ingozi yokuphindaphinda. Ngeshwa, kungase kubangele ukuleleka nokulala-ukuphazamisa ukushisa okushisayo nokukhupha ebusuku.
Ama-steroids ngokuvamile avunyelwa ukulwa nesicanucanu nokuhlanza kwe-chemotherapy nawo angabangela ukulala, ikakhulukazi uma kuthathwa amahora ambalwa okulala. Ukukhathazeka nokucindezeleka kungaphazamisa ubuthongo njengoba kunakho ukungabikho noma ukunciphisa umzimba. Uma ubhekene nanoma iyiphi yalezi zinkinga zokulala, unayo izinketho.
Esinye isinyathelo esibalulekile ukuthi udokotela wakho abukeze yonke imithi yakho yesidakamizwa kanye nemithi eminingi ye-OTC, okufaka imithi yamakhemikhali kanye nezithako zokudla, ukuze ubone ukuthi ingabe iqhaza ezinkingeni zakho. Udokotela wakho angase asikisele ukushintsha isimiso sakho semithi nsuku zonke ukuze unciphise izinkinga.
Ukushintsha ezinye izici zohlelo lwakho lwansuku zonke noma ubusika kungasiza. Zama ukwenza okuhle "ukulala ubuthongo," okudinga ukugcina isimiso esifanayo sokuvuka nokulala nokugwema noma yini eduze kokulala okungabangela ukulala kube nzima kakhulu. Izinyathelo eziqondile okufanele uzifake zihlanganisa:
- Beka isikhathi sokulala njalo kanye nesimiso sokuvuka bese unamathele kuso.
- Thola ukuzivocavoca nsuku zonke, kodwa kungakapheli amahora amathathu wokuthatha umhlalaphansi ukulala.
- Gwema i- cafeine emva kwe-3pm noma ngaphezulu uma idala izinkinga.
- Melana nokulala, ikakhulukazi ntambama.
- Hlola ukudla kwakho oketshezi. Njengoba kusihlwa kusondela, ungaphuzi kakhulu kangangokuthi uzovuka ebusuku.
- Gwema ukudla okulukhuni noma utshwala ngaphakathi kwamahora amathathu okulala.
- Gcina ekamelweni lakho lokulala nokulala. Gcina ithelevishini nekhompiyutha ngaphandle kwekamelo lokulala.
- Gcina ikamelo libe mnyama, lithele futhi lipholile.
- Hlala isikhathi sehora ngaphambi kokulala ngokugeza noma ukufunda incwadi.
- Hlanganisa izindlela zokuphumula, njengokuphefumula okujulile.
- Uma ukulala kungafiki emva kwemizuzu engu-20, vuka uphinde wenze okuthile okuphumula.
Ngaphambi kokusebenzisa imithi yokulala, ungase ufune ukubuza udokotela wakho mayelana nezinye izinketho. Uma ukukhathazeka noma ukucindezeleka kuyinkinga, ungase ucabange ukwelapha noma iqembu lokusekela . Udokotela wakho angase futhi ancoma ama-anti-depressants noma imithi ephikisayo.
Kodwa-ke, phawula ukuthi le mithi ingabangela ukulala kokusa komunye neminye imiphumela emibi.
Uma izinkinga zokulala ziba zimbi nakakhulu noma ziphikelela ezingaphezu kwamasonto amane, ungase ufune ukuzama imithi yokulala. Udokotela wakho angase akhombise imithi yokulala yokulala noma i-prescription, kepha nalawo angaphazamisa imijikelezo yokulala. Nakuba kungcono ukubhekwa njengendlela yokugcina, imithi yokulala ingase inikeze ukuphumula okwesikhashana.
I-Ambien yokudambisa enqunyelwe kabanzi (i-zolpidem) ingaba yindlela yokukhetha, kodwa le mithi nezinye izinto okuthiwa sedative-hypnotics nazo zingaba nezinkinga ezibalulekile. Ngenyanga kaDisemba 2006, i-FDA idinga amalebula okuxwayisa abasebenzisi abasebenzisa lesi sikole semithi ngokubhekisele engozini yokwehliswa okukhulu kwe-allergic (ukuhlushwa kwe-anaphylactic), i-angioedema (ukuvuvukala kwesifo esibucayi), nokuziphatha okuyingozi okungabandakanya ukulungiselela nokudla ngesikhathi belele kanye nokulala nokulala-ukushayela.
Ungase uphinde uxoxe ngezikhambi ze-herbal, njengeSt. John's Wort, itiye le-chamomile noma i-black cohosh. Kukhona ubufakazi obuncane besayensi bokusebenza kwalezi zindlela zokwelashwa, kodwa banemiphumela emibi noma engekho emisebenzini yesikhashana esingaphansi kwezinyanga eziyisithupha.
Kubalulekile ukuthi uqaphele ukuthi iziguli ezitholakala ku-tamoxifen kufanele zigweme ukuthatha i-wort St. John's wort. Ukwengeza kunganciphisa inani lemithi emzimbeni, ngakho-ke, ukusebenza kwayo. Kuthiwa ama-black cohosh alwa nokushisa okushisayo kokuguquka kwe-menopausal futhi angasiza kulabo abahambisana nemithi e-estrogen-limiting, njenge-tamoxifen.