Ukuguquka nokulala okungavamile yizifo eziyinkimbinkimbi ngokuvamile ezixhunyaniswe kumjikelezo ononya wokubangela enye.
Ake sihlole ukuxhumana phakathi kokulala kanye nemigraines ukuze uthathe indima ebonakalayo kokubili ikhanda lakho nokulala kwezempilo.
I-Migraines ne-Poor Sleep
Yebo. Ucwaningo olwenziwe ngo-2012 eNcwadini YeziNzwa Zezinzwa zathola ukuthi iziguli ezine-migraines ngaphandle kwe-aura zalala okungavamile kunabantu abaningi.
Futhi, isifundo se- Headache sathola ukuthi iziguli ezine- migraines ezingapheli zilele kancane futhi zinenkinga enkulu yokulala futhi ihlale ilele kuneziguli ezine-migraines ze-episodic. Ngokuvamile, ukuphazamiseka kokulala kukholelwa ukuthi kubangelwa ukuguqulwa kusuka episodic kuya ku-migraine okungapheli kubantu abathile.
Ubuhlobo phakathi kwe-migraines nokuphazamiseka kokulala akuqondakali kahle. Siyazi ukuthi kunama-neurotransmitter amaningana kanye nezinhlaka zobuchopho ezihilelekile ekulawuleni umjikelezo wokulala okungase futhi kuhileleke ekwakhiweni kwemigraines. Isibonelo, i-serotonin i-neurotransmitter ebalulekile ehlotshaniswa nokulala, isimo sengqondo, kanye ne-vasoconstriction. Imithi efana ne- triptans eqondiswa ekwelapheni kwe-migraine ivame ukwandisa izinga le-serotonin ebuchosheni.
Izinkinga zokulala Izigulane Ziba
Izinkinga zokulala ezitholakala kubantu abane-migraines zifaka:
- Ukulala ngokweqile kwamalanga
- Ukubunzima ukuqala nokugcina ubuthongo
- Ukuvuka ekuseni ekuseni
- Ukukhathala kwamalanga
- Snoring
- I-syndrome yegciwane elingenalutho - isimo esibonakala ngokunyakaza okuqhubekayo okuqhutshwayo okuhambisanayo nama- paresthesias
Kubalulekile ukwazi ukuthi izinkinga zokugula nokulala zivamile. Ukuba nesimo esisodwa akusho ukuthi uzothola enye. Uma kuthiwa, uma ubhekene nezinkinga zombili nezifo zokulala, kungaba ukuhlakanipha ukuxhuma amachashazi futhi uxoxe nodokotela wakho ukuthi ngabe ukwelashwa kwesinye isimo kungasiza omunye.
Lokho Kusho Ngami?
- Bheka umhlinzeki wakho wezempilo bese uthola ukuhlunga ikhanda elifanele. Ungadinga ukuhlolwa okuqhubekayo, njengesifundo sokulala, ukulawula i- apnea yokulala , engabangela ukukhanda ikhanda ekuseni.
- Gcina kokubili idayari yekhanda nokulala okungenani amahora angu-24. Faka izinyathelo ezikhuthaza ukulala (ukusiza usizo) nokuvuka (utshwala, i-caffeine, i-nicotine). Letha ikhanda lakho ledayari bese ulala ubheke ukuvakasha kukadokotela wakho ukuze ukwazi ukuxhumanisa amaphethini ndawonye.
Imithombo:
UBrennan, KC, uCharles A: Ukulala nokuHlelwa Kwekhanda. Semin Neurol. 2009; 29 (4): 406-18.
I-Karthik N, i-Kulkarni GB, i-Taly AB, i-Rao S, i-Sinha S. Ukuphazanyiswa kokulala ekudleni ngaphandle kwe-aura .-- isifundo esisekelwe eminothweni. J Neurol Sci. 2012; 321 (1-2): 73-6.
Kelman L, Rains JC. Ukukhanda ikhanda nokulala: ukuhlolwa kwamaphethini okulala kanye nezikhalazo kwisampula enkulu yomtholampilo ye-migraineurs. Inhloko ye-Headache 2005; 45 (7): 904-10.
UKatsarava Z, Schneeweiss S, Kurth T, Kroener U, Fritsche G, Eikermann A, Diener HC, Limmroth V. Ukukhubazeka nokubikezela ukukhubazeka kwezinsizi ezigulini ezine-migraine episodic. I-Neurology 2004; 62 (5): 788-90.