Ukungalingani okungahle kwenzeke kungaholela ekuqotheni nase-apnea
Ukulala yingxenye ebalulekile yezempilo nempilo . Ngaphandle kokulala okwanele okuphumula, ungazizwa unomsindo, ugobile, ulambile futhi ungakwazi ukusebenza. Abesifazane abane- PCOS banamathuba amaningi okuhlupheka ngenxa yokuphazamiseka kokulala okubandakanya ukuleleka nokuphefumula okuphazamisa ubuthongo .
Ososayensi bazama ukuthola ukuthi kungani abantu bedinga ukulala, kodwa izifundo zesilwane zibonisa ukuthi kuyadingeka ukuthi izinhlelo zethu zezinzwa zisebenze kahle.
Ngaphandle kwalo, ukusebenza kwezinzwa empeleni kuqala ukwehla, okwenza sibe nomuzwa wokuthi sihlelekile noma singakwazi ukugxilisa ingqondo, futhi njengokungathi imemori yethu nayo yayinzima.
Imijikelezo yokulala
Ukujikeleza kwethu kuhlelwe ngezigaba ezinhlanu. Ama-4 okuqala ahlukaniswa njenge-non-REM (ukunyakaza kwe-eye ngokushesha), kanti okugcina ukulala kwe-REM .
Phakathi nesigaba ngasinye sokulala okungewona kwe-REM, siwela kancane kancane ekuguleni, kuze kube yilapho sifinyelela ukulala kwe-REM. Umjikelezo uhlala emaminithini angu-90 kuya kwangu-110, bese uqala futhi esiteji esisodwa, uphinda izikhathi eziningana ngobusuku ngaphansi kwezimo ezijwayelekile.
Kodwa-ke, kulabo baseMelika abangaba yizigidi ezingu-60 abanezinkinga zokulala, le mijikelezo ayigcwalisi noma ibuyele ngezizathu ezihlukahlukene.
Ukungalali
Ukuqwashisa kunzima ukuwa noma ukulala futhi kungaba yinkinga enkulu kakhulu kubantu abagulayo. Ukuqwashisa kungabhekana nenkinga emnene, ngezikhathi ezithile ezilele, ukulala okungapheli kokulala.
Nakuba kunezimbangela eziningi zokulala, okubandakanya ukucindezeleka, ukungabi nokuzivocavoca, izidakamizwa ezithile noma imishanguzo, nokudla okubi, izinguquko ze-hormonal nazo zingabangela iqhaza.
Ngenxa yalokho, abesifazane abaningi abane-PCOS babika ukuthi kunzima ukulala, ikakhulukazi esigabeni sokuqeda imijikelezo yabo yokuya esikhathini (amasonto alandela ukuvota).
Ukulwa nokulele, udokotela wakho angancoma ukuthi alandele uhlelo lokuhlanzeka ubuthongo. Ngaphezu kwalokho, ukuthatha ukulawula ukubeletha kwama-hormonal kungasiza ukulawula ama-hormone omjikelezo wokuya esikhathini, ukuvimbela ukuleleka kokubeletha.
Kukhona nemithi eminingi yokungalali emakethe. Qinisekisa ukuthi ukhuluma nodokotela wakho mayelana nezingozi nezinzuzo zemithi ehlukene, njengoba abanye bengase babe umlutha.
I-apnea yokulala
I-apnea yokulala ukuphela kokuphefumula kanye noma izikhathi eziningi ngesikhathi sokulala. Ukuphuza i-apnea ngokuvamile kuholela ekwenzeni ukulala, ukulala ngokweqile kwamalanga, izinwele zekhanda kanye nokucasula.
Izici zengozi zihlanganisa izici ezithile zomzimba (njengezintamo ezinkulu), ukubhema, ukusetshenziswa kotshwala, ukukhuluphala, nesifo sikashukela - okugcina okungase kube ne-akhawunti yokuxhumana ku-PCOS.
Izimpawu zokuphefumula kwe-apnea zihlanganisa ukulala ngokweqile kwamalanga, iziqephu lapho uyeka ukuphefumula ngenkathi ulele, uvuka ngomlomo owomile noma umlomo ophuzayo, ikhanda ekuseni nokulala. Uma ucabanga ukuthi ungaba ne-apnea, hlola nodokotela wakho ongase alandele isifundo sokulala esithintekayo.
Ukwelashwa kwe-apnea yokulala kuxhomeke ekuqineni kwesimo. Ngamacala amancane, udokotela angase ancoma ukuthi asebenzise ukuhlanzeka okuhle kokulala noma anikeze umlindi womlomo ukuze avule umhombo. Ukulahlekelwa kwesisindo kungasiza futhi, njengoba kususa amanye amafutha amaningi kanye nezicubu ezisuka emphethweni.
Ezimweni ezimbi kakhulu, umshini ocindezelayo oqhubekayo womoya, noma i-CPAP, ukwelashwa okujwayelekile.
Umshini we-CPAP ulawula umoya ocindezelayo ngokusebenzisa i-mask ebeka phezu kwekhala lakho nomlomo. Ukucindezela kugcina umoya ovulekile, ukuvimbela ama-apneic episodes.
Ngenkathi iphumelela kakhulu, le thrafikhi ingase ingakhathazeki, ikakhulukazi uma ulungisa ukulala nesisindo. Kubalulekile ukuxhumana nodokotela wakho ukuze ukwelashwa kusetshenziswe ngendlela efanele. Uma ungakwazi ukubekezelela i-CPAP, khuluma nodokotela wakho ukuthola okuthile okusebenzayo. Ezimweni ezimbi kakhulu, kungase kudingeke ukuba ukuhlinzwa kuvimbele ukuphefumula kokuphefumula kokulala kokuphila.
Ukulungisa Izinkinga Zokulala
Ukugxila ekuhlanzeni ubuthongo, okuyimikhuba emihle yokulala, kungakusiza nokuba ulale kangcono.
Nazi imikhuba embalwa ebalulekile okufanele ucabange ngayo:
- Awunayo i-caffeine emva kwe-2 ntambama
- Gwema utshwala kusihlwa
- Ungadli ukudla okunzima noma ukudla okulindelekile kusihlwa
- Yakha isimiso sokulala esiphumule, njengokuthatha ibhuku lokubhukuda noma ukufunda incwadi ngaphambi kokulala
- Ukuqinisekisa ukuthi igumbi lakho lilala mnyama uma ulala
- Vala wonke ama-electronic uma ulala embhedeni
- Zama itiye lokuphuza utshwala noma ubisi olufudumele ngaphambi kokulala
Umthombo:
Iwebhusayithi ye-NIH. Izisekelo eziyisisekelo zebongo: Ukuqonda ubuthongo. http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm.