Kungakhathaliseki ukuthi wena (noma othandekayo wakho) ungabiza-ukukhathala, ubuthakathaka, ukuzwa phansi, ukuvilapha, ukuncibilika, noma nje ukukhathala ukukhathala kuyisifo esivamile sesifo segciwane.
Qinisekisa, noma ngabe uzithola udinga ukulala nsuku zonke ntambama ukuze wenze isidlo sakusihlwa noma uvuke ungabuyiswanga futhi ubuchopho-bukhuni naphezu kokulala ubusuku bonke, awusiye wedwa.
Izindaba ezinhle ukuthi kunezindlela zokulwa nokukhathala kwakho, njengokungenisa imithi yakho yegciwane lengculazi, ukuhlanza imikhuba yakho yokulala, noma ukufuna omunye umuntu obangela ukukhathala nodokotela wakho.
Ukukhathala Nezifo Ze-Thyroid
Ukukhathala yisimpawu esivamile kakhulu se- hypothyroidism (isikhumba se-thyroid esingasebenzi), esenzeka ngenxa yokunciphisa ukukhiqizwa kwe-hormone ye-thyroid. Okubheka ukuthi uma ukwelashwa kwe-hypothyroidism kuhle, abantu abaningi babika isinqumo noma ngcono kokukhathala kwabo.
Ukukhathala kuyisimpawu se- hyperthyroidism (igciwane lengqondo elingasebenzi), ngokuvamile elibangelwa ukulele, ukukhathazeka noma ukuphazamiseka ukulala. Njenga-hypothyroidism, ukwelashwa kwesifo se-Graves kanye ne-hyperthyroidism ngokuvamile kuxazulula ukukhathala.
Ukhathala nezinye izimbangela
Uma isifo sakho se-thyroid siphathwa, futhi usenokukhathala, kubalulekile ukucabangela ezinye izimbangela nodokotela wakho.
Ukucindezeleka
Abantu abane-hypothyroidism kanye ne-hyperthyroidism ngokuvamile banezibonakaliso zokucindezeleka. Ngaphandle kokukhathala, ezinye izimpawu zokucindezeleka zihlanganisa:
- Ukungabi nesithakazelo emisebenzini yansuku zonke
- Ukuzwa kudabukile noma kungenalutho
- Ukudla kakhulu noma kuncane kakhulu
- Ukunciphisa phansi imicabango noma ukunyakaza noma ukungazitholi
- Izinkinga zigxile
- Ukulala izinkinga njengokulala okungapheli, noma ubunzima bokulala noma ukulala
- Imizwa yokungathembeki noma inecala
- Imicabango yokufa
Qiniseka ukubona udokotela wakho uma uhlangabezana nanoma yiziphi izimpawu zokucindezeleka. Ukwelashwa kungaba ukuguqula impilo futhi kuvame ukubandakanya inhlanganisela yokuthatha i-anti-depressant ne-psychotherapy engaphansi.
I-apnea yokulala
Olunye ucwaningo lubonisa ukuxhumana phakathi kwesifo se-thyroid nesifo sokulala , lapho ukuphefumula kwema isikhathi esifushane ngesikhathi sokulala. Ukuphefumula kwe-apnea kungabangela kakhulu ukukhathala, ngenxa yokunciphisa ukungena kwe-oxygen.
Ngaphandle kokukhathala nokuqhaqhazela, ezinye izimpawu ezivamile ze-apnea yokulala zihlanganisa ukugcoba, ukuvuvukala umoya, ukukhanda ikhanda ekuseni, nokuvuka ebusuku ukuvuthwa.
I-anemia
I-anemia, ekhonjiswe isibalo esincane esibomvu segazi, kuvamile ku-hypothyroidism, futhi ngezinye izikhathi isibonakaliso sesibindi sesifo se-thyroid. Kanye nokukhathala, i-anemia ingase ibangele izimpawu zokuzondeka, ukulimaza inhliziyo, nokuphefumula.
I-Fibromyalgia
Uma unesikhathi eside, ukukhathala okwehlulekayo nokukhathala kuhambisana nezinye izimpawu ezifana nezihlungu nezinhlungu zomzimba, kungenzeka ukuthi uhlangabezana ne-fibromyalgia. Empeleni, ucwaningo lubonisa ukuthi i-Hashimoto's thyroiditis (isifo se-autoimmune) isisusa se-fibromyalgia.
Izindlela ezimbi zokulala
Nakuba ukulala nokulala okungenakuqabula kungase kuhlotshaniswe nesifo sakho se-thyroid, ukuhlanganyela emikhondweni engafanele yokulala kungase kubangele ekukhatheni kwakho.
Ngokusho kwe-National Sleep Foundation, abantu abadala badinga amahora ayisikhombisa kuya kusihlwa ubusuku bonke, futhi amaphesenti amakhulu ethu akatholi lesi sibalo sokulala njalo.
Nazi ezinye iziphakamiso zokulungisa impilo yakho yokulala. Ngale ndlela unganika umzimba wakho nengqondo yakho konke okudingayo ukuze uthole usuku lwakho ngenjabulo nangenempilo:
- Zama ukugcina isimiso esifanayo sokulala ngesonto namasonto onke
- Gcina igumbi lakho lokulala lipholile kunaleyo yonke indlu yakho
- Gwema i-electronics ngaphambi kokulala njengokubuka ithelevishini, ukusebenza kwikhompyutha yakho, noma ukubuka amadivaysi e-backlit noma amafoni smart
- Ncipha ukukhanya ekamelweni lakho ngokusebenzisa izimpumputhe noma amakhethini amnyama
- Gwema i-caffeine ne-alcoho ntambama, futhi ngaphambi kokulala
- Gwema ama-naps, uma kungenzeka
- Gwema ukuzivocavoca emva kwesikhathi sokudla
Ungase ucabange nezinyathelo ezisebenzayo zokwandisa ukuphumula kwakho ngaphambi kokulala:
- Thatha ishaxa noma ibhati lokushisa ngaphambi kokulala
- Sebenzisa i-conditioner yomsindo noma ama-earplugs ukuvimba umsindo
- Lalela ukuphumula noma izithombe eziqondisiwe ze-audios ukusiza ukulala
- Phuza itiye noma ukuphumula itiye ngesikhathi sokulala
- Yiba nesidla sokulala ngeprotheni
Ezinye Izimbangela Zokukhathala
Ngaphandle kwezimo zezokwelapha ezibalwe ngenhla, kunezinye izimbangela eziningi zokukhathala, njengezinye izinkinga zempilo (isibonelo, izinso ezingapheli noma isifo sesibindi, ukutheleleka, ukuphuza utshwala noma izidakamizwa) nemiphumela emibi yemithi. Abanye abantu baphinde babike ukuthi ukushintsha ukudla kwabo kuye kwathuthukisa ukukhathala kwabo, kungakhathaliseki ukuthi lokho kuqeda gluten, ushukela, noma ubisi.
Izwi kusuka
Ekugcineni, kubalulekile ukuba ukukhathala kwakho kuhlolwe kahle udokotela. Izikhathi eziningi, kukhona okungaphezu kokukodwa okubangela, njengesifo sakho se-thyroid kanye nesinye isici noma isimo.
Hlala uqine njengoba uhamba ngokukhathala kwakho, okungenzeka kube yimpi yansuku zonke kwabanye.
> Imithombo:
> Ahmad J Tagoe CE. I-Fibromyalgia kanye nobuhlungu obungapheli obukhukhumelayo ekuguleni kwesifo se-autoimmune. I-Clin Rheumatol. 2014 Jul; 33 (7): 885-91.
> Dayana, uColin. "Hypothyroidism Nokucindezeleka." I-Eur I-Thyroid J. 2013 Sep; 2 (3): 168-179.
> Husson, Olga et al. "Ukukhathala Phakathi Kwabasindile Abaphila Ngayo Imishanguzo Yesikhathi Esifishane Nesikhathi Eside: Imiphumela evela kubhaliswa kwabakwa-PROFILES Registry" I-Thyroid. 2013 Oct; 23 (10): 1247-1255.
> I-Takeuchi S et al. Ubudlelwane phakathi kwe-apnea yokulala nokusebenza kwe-thyroid. Sleep Breath . 2015 Mar; 19 (1): 85-9.