Umlando Oqaphile Ungavumelana Ngokuvamile Ukunzima Ukulala
Ubusuku bubukeka buhlala kuze kube phakade njengoba ulala uphapheme ubukele umkhawulo wamaminithi nge-alamu yakho. Awukwazi ukulala. Futhi esimweni esingavamile okwenzayo, maduzane uphapheme futhi, awukwazi ukuqhubeka ulele. Awukwazi ukukhumbula ngesikhathi sokugcina ubuthongo obuhle. Ukuqwashisa kungase kubhubhise impilo yakho, kodwa ungaqiniseka kanjani ukuthi yinkinga?
Kwenzeka kanjani ukuthi ukuleleka kutholakale? Ingabe kuyadingeka ukuthi ube nokuhlolwa? Imiphi imibuzo ongayilindela udokotela wakho ukuba akubuze yona lapho ehlola ubunzima bakho obuthongo?
Ukuze uqonde kangcono uma ukuleleka kungukuthi ukuxilongwa kahle nokuthi yiluphi ulwazi umhlinzeki wakho wokunakekelwa kwezempilo angase afune, ake sihlole ingcaphuno evela ku- UpToDate - inkomba yezokwelapha ezithembekile ezisebenziswa ngabahlinzeki bezempilo kanye neziguli ngokufanayo. Khona-ke, funda ngolwazi olwengeziwe mayelana nokuthi konke lokhu kusho ukuthini kuwe.
"Uma ufuna usizo lokulala, udokotela wakho noma umhlengikazi uzoqala ngokukucela ukuthi ukhumbule ukuthi ungaphila amahora amahora nokuthi yiziphi izinkinga owabhekana nazo ngokulala esikhathini esijwayelekile samahora angu-24. Umlingani wakho noma umsizi wakho angasiza ekuphenduleni le mibuzo ngoba kungenzeka ungazi ukuthi kwenzekani ngenkathi ulele."Ungacelwa ukuba ugcine irekhodi lokulala nsuku zonke, okuyinto irekhodi lezikhathi zokulala nezinkinga ezilodwa ukuya kwamasonto amabili.
"Udokotela wakho noma umhlengikazi angase abuze eminye imibuzo ukuze anqume imbangela yokulahla kwakho. Ukuhlola okungokwenyama kungenziwa ukuze kunqume ukuthi kunezimo zezokwelapha noma ze-neurologic ezenza noma zenze kube nzima yini izinkinga zakho zokulala."
Ukuqwashisa kuchazwa njengobunzima bokuwa noma ukulala noma ukulala okungaqabulayo. Umsebenzi wokuqala ekuhloleni lokhu ukucacisa ukuthi inani lokulala olutholayo liyanele. Uma nje ungasebenzisi isikhathi esanele embhedeni, kodwa ukwazi ukulala kahle lapho ukhona, lokhu kungase kube inkinga yokuvimbela ukulala esikhundleni sokulala.
Ukuze uthole ukuqonda kangcono ubuningi bokulala kwakho, kungase kube usizo ukurekhoda amaphethini akho okulala ngelog lokulala . Ledayari elula yansuku zonke ilandelela izikhathi zakho zokulala, izikhathi zokuvuka, nanoma yiziphi izinkathi ophapheme ngazo ebusuku noma ulele ngesikhathi sosuku (njengama-naps). Ungarekhoda isikhathi esithile owazizwa ulele ngaso. Kungasiza futhi ukurekhoda eminye imininingwane efanele. Isibonelo, ungase uqaphele ukuthi unosuku olucindezela kakhulu ngaphambi kokuphazamiseka kakhulu ubusuku bokulala. Ukusetshenziswa kwezici ezinjenge-caffeine noma i- nicotine kanye nezidakamizwa ezinjengotshwala kungabhalwa.
Inzuzo yogogo lokulala ukuthi yindlela elula futhi engabizi ukuze ubhale iphethini lakho lokulala phezu kwamasonto amaningana. Kungenzeka ukuthi uqale ukuqaphela amaphethini okulala kwakho. Isibonelo, uma uhlale unenkinga yokulala kodwa ungakwazi ukulala kalula ekuseni, lokhu kungase kusiphakamise isifo sokulala somjikelezo esiyinkimbinkimbi esibizwa ngokuthi i-sleepy phase syndrome. Ukuhlaziywa ngokucophelela kungase kubonakale nezimbangela ezonakalisa ukulala kwakho. Mhlawumbe kuyinkomishi yesikhatsi sekwephuzile-itiye eyenza izinkinga zakho.
Umlando wezokwelapha oqaphele uzobona ezinye izimbangela zokulala.
Izinkinga eziningi ezibangela ubuhlungu zingaphazamisa ukulala. Izinkinga ze-neurological ezifana nesifo sikaPasinson ziphazamisa ukulala. Kubalulekile ukulawula ezinye izifo zokulala eziphazamisa ukulala, njengemilenze yezinyawo ezingenalutho nokuphefumula kokulala . Izinkinga ngokucindezeleka, ukukhathazeka, noma ukucindezeleka kokucindezeleka okulandelayo (PTSD) nakho kungaphazamisa ukulala kwakho. Imithi ethile ingashintsha ukulala kwakho futhi ubuyekeze lokhu kungase kube nokwazisa. Umhlinzeki wakho wokunakekelwa kwezempilo angakuhlola futhi ukukhomba ezinye izimo ezingase zibe nomthelela ezinkingeni zakho zokulala.
Uma ukuxilongwa kusembuzweni, ukuhlolwa okuqhubekayo kokulala ubuthongo kungaboniswa.
Izifundo zokulala ezifana ne-polysomnography noma i-actigraphy zingase zinconywe ukuqhubeka nokucacisa ukuthi yini ebangela ukulala kwakho okunzima.
Isinyathelo sokuqala ekuboneni ukwelashwa okufanele kwenkinga yakho yokulala ukuthola ukuthola ukuxilongwa okulungile.
Ufuna ukufunda kabanzi? Bheka isihloko se- UpToDate , "Insomnia," ukuze uthole olunye ulwazi olunzulu lwezokwelapha.
Umthombo:
Bonnet, Michael et al . "Ukungalali." Kusesikhathini.