Ukuqwashisa: Ukuqonda Izimpawu, Izimbangela Nezokwelapha

by UBrandon Peters, MD, udokotela oqinisekiswe yibhodi

Sibutsetelo

Uma unenkinga yokuwa noma ukulala, noma ukulala kwakho akuqabuli, kungenzeka ukuthi ubhekene nokuqwashisa. Lesi simo sihlanganisa ubuthongo obunobuntu obuhle obangela ukulala ngokweqile kwansuku zonke . Yisifo esivame kakhulu sokulala , esithinta cishe wonke umuntu esikhathini esithile ekuphileni kwethu. Kungenzeka kube nezici ezibonakalayo eziphazamisa ubuthongo, njengendawo yokulala engafanele, ubuhlungu, ukucindezeleka, noma ukuvuka ukuvota (i-nocturia).

Ukungalahleki kungase kube yi-episodic, ngokwesibonelo, kwenzeka kuphela ngesikhathi sokucindezeleka, kepha uma kuqhubeka okungenani ubusuku obuthathu ngesonto okungenani izinyanga ezintathu, kungadinga ukwelashwa.

Izinhlobo

Kunama-subtypes amaningi okulala, futhi ezinye izifo zokulala zingase zibe nokulala ngenxa yalokho okubandakanya:

Ukulahla okunamandla
Ukungalali
Ukushona komndeni okubulalayo
Iziphazamiso zokulala eziphakathi kwe-Circadian
I-Advanced phase syndrome yokulala
Isilinganiso sokulala kwesifo sokulala
I-Jet lag

Kungakhathaliseki uhlobo lokulala okungenzeka ukuthi uhlangabezana nakho, ungathola izixazululo kanye nokwelapha okuphumelelayo.

Ukuvama

Ukuqwashisa kungenye yezikhalo ezivame kakhulu zezokwelapha. Ucwaningo lweziguli lwathola ukuthi amaphesenti angu-69 anesifo sokulala, nengxenye yalabo abathi bekuyizinye izikhathi kodwa amaphesenti angu-19 abika ubunzima obungapheli. Kulinganiselwa ukuthi amaphesenti angu-10 abantu anesifo esingalawuleki sokulahlekelwa isikhathi semini.

Abesifazane bavame ukubika izikhalazo eziningi zokulala.

Ukuqwashisa kuyaba yinto evamile njengoba sikhula. Abantu abangasebenzi, bahlala bodwa, futhi banesimo esiphansi sezenhlalakahle futhi banezikhalazo eziningi zokulala.

Izimpawu

Ukuqwashisa kubhekene nobunzima bokuwa noma ukulala ubuthongo noma ubuthongo obunempilo embi. Kungase kuhlotshaniswe nokuvuswa kokusa ekuseni.

Nokho, kunezinye izimpawu ezingase zihlotshaniswe nokuqwashisa. Lezi zimpawu zihlanganisa:

Ukulala ngokweqile kwamalanga
Ukukhathala
UMalaise (uzizwa engakhululekile)
Ukubunzima ukugxila noma ukunaka
Izinkinga zemizwelo (ukukhathazeka noma ukucindezeleka )
Izinwele
Ukunciphisa amandla
Izinkinga emsebenzini, esikoleni, noma emisebenzini yomphakathi
Isisu esibuhlungu

Akumangalisi ukuthi uma singalali kahle, asizizwa siphile kahle.

Izimbangela

Kunezimbangela ezingabonakali ezingabangela ukulele. Kungenzeka esimweni sezinye izifo zokulala (ngokuvamile i-apnea yokulala kanye ne-syndrome engenamaphilo), izimo zempilo jikelele (ikakhulukazi lezo ezibangela ubuhlungu), noma izifo. Izimbangela zingase zibe zesikhashana noma ziphikelele.

Ukungalahleki kungase kube umphumela wokucindezeleka. Ukulahlekelwa umsebenzi ngezinkinga zezezimali, ukufa komuntu othandekayo, noma isehlukaniso kungabangela ukucindezeleka okubangelwa ukuleleka. Kungase kuhlangane nezinye izinkinga zengqondo, njengokukhathazeka noma ukucindezeleka, ngemuva kokucindezeleka kokucindezeleka (PTSD) , noma ngisho nokuphazamiseka kwengqondo okunjenge- dementia .

Kungenzeka ngokusetshenziswa kwemithi kadokotela noma imithi eminingi noma izidakamizwa zasemgwaqweni. Kungenzeka futhi kumongo wokuhoxiswa kwezinye izinto. Ukungalahleki kungase kube khona nasemkhakheni wokushintsha umsebenzi noma ukuhamba (njengokuthi ku-jet lag).

Kungase kwenzeke okwesikhashana uma i-caffeine noma ugwayi isetshenziselwa kakhulu ukulala noma ngenxa yeminye imikhuba emibi yokulala . Kungaba nzima uma isikhathi sokulala singaphezu kokulala okudingekayo ukuhlangabezana nezidingo.

Akunakwenzeka ukuba kwenzeke ngenxa yokuntuleka kwevithamini , noma kunjalo. Ngokuvamile kwenzeka lapho indawo yokulala iphazanyiswa, njengokuthi lapho izilwane ezifuywayo noma ithelevishini kuvunyelwe ukuphazamisa ukulala.

Ukungalahleki kungase kungabi nalutho oluzwakalayo.

Ukuxilongwa

Iningi labantu abanesifo sokulala bangathola ukuthi ngemuva kokuxoxisana okuncane nodokotela wabo. Kodwa-ke, kunezivivinyo eziningi ezitholakalayo ukuze zihlolwe ukuleleka uma zidingeka.

Ezinye zazo zihlanganisa:

Ukuhlolwa okungeziwe kuyadingeka uma kunesifo esithile sokusola, njengesifo sokuphefumula, i-narcolepsy, noma izidakamizwa zomculo we-circadian.

Ukwelapha

Uma ukulala kungabangela ukuphazanyiswa umsebenzi wesikhathi sasemini, ikakhulukazi uma uqhubeka uphila njalo, kungadinga ukwelashwa. Kukhona imithi eminingi eyenziwa njengamaphilisi okulala angasebenza. Amakilasi amabili amakhulu ahlanganisa imithi ye- benzodiazepine kanye ne- nonbenzodiazepine . Eminye yale mithi kadokotela kanye nemithi eminingi ehlanganisa:

Kunezinye izindlela zokwelashwa ngemithi. Eziningi zalezi zinketho zifaka izinguquko ekuziphatheni noma ezindleleni zokulala. Eminye yezokwelapha ezivamile ezivamile zokulala nokungaboni zihlanganisa:

Izwi elivela

Ukungaboni kahle yisikhalazo esivame kakhulu sokulala, esithinta cishe wonke umuntu esikhathini esithile ekuphileni kwethu. Kungaba khona ezinhlakeni eziningi noma njengengxenye yezinye izifo zokulala noma izimo zezokwelapha. Kungase kube khona izimpawu ezihambisanayo ezifana nobunzima obunememori, ukuhlushwa, nokuzizwa. Ukuqwashisa kungabangelwa izinto eziningi, futhi ukuhlolwa ngokucophelela udokotela ngokuvamile kunelungelo lokuthola ukuxilongwa. Izivivinyo eziqhubekayo zingase ziboniswe ngezikhathi ezithile. Ngenhlanhla, kunezindlela zokwelapha eziphuthumayo, kubandakanya amaphilisi amaningi okulala nokubhala ngaphezulu kanye nezinye izindlela zokwelashwa, njengokuthuthukisa imikhuba yokulala noma indawo yokulala. Uma iphikelela, ukwelashwa kokuziphatha kwengqondo yokungakwazi ukulala (CBTI) kungaba yindlela yokwelashwa ephumelela kakhulu.

> Imithombo:

> I-American Academy Yokulala Imithi. "Ukuhlukaniswa kwamanye amazwe okuphazamiseka kokulala: ibhuku lokuhlola nokubhala." I-2nd ed. 2005.

> Ohayon, MM. "I-epidemiology yokungalali: lokho esikuziyo nokuthi yini esadingeka siyifunde." Umbukiso wokulala . 202; 6:97.

> Shochat, T et al. "Ukungalahleki kweziguli zokunakekela iziguli." Ukulala . 1999; I-Suppl 2: S359.