Izinkanyezi zokulala ngesikhathi & emva kokwelapha
Kungemva kuka-11: 00. Ukhathele. Ucabanga ukuthi ungalala. Ulala embhedeni, uzizwa ulele, bese ungakaxwayisi-uphapheme. Ngemuva kwehora lokuzama ukulala, ulahla, uvuke futhi uqale ukuhamba endlini, ubukele i-TV, uzama ukufunda, noma ushaye inetha ezama ukuvula ikhanda lakho futhi uphume emicabangweni yakho. Uvuka uphinde ulale embhedeni wamahora ekuseni bese uthola amahora ambalwa nje ulele.
Mhlawumbe inkinga yakho yokulala ihlukile. Awunayo inkinga yokulala; inkinga yakho ihlala ilele. Uvuka ngamahora ekuseni, emva kwamahora ambalwa nje ulele. Ngezinye izikhathi ungabuya ulale ngemva kwehora noma ngaphezulu, kodwa ngezinye izikhathi awukwazi.
Lokhu akuseyona into engavamile; sekuqala ukuba isimiso esivamile kuwe kusukela lapho uhlaselwa umdlavuza wakho webele. Ikushiya ukhathele ngosuku olulandelayo, futhi ngezinye izikhathi uphazamisekile.Ukulala nesifo somdlavuza wakho wesifuba kuba yindlela yokuphila. Akunempilo; kuthatha umonakalo kokubili ngokomzimba nangokomzwelo.
Uma uzibona ezichazweni ezingenhla, awunabo. Ukuqwashisa kuvamile phakathi kweziguli zesifo somdlavuza webele webele kanye nalabo abaqede ukwelashwa.
Iziguli eziningi ezithola i-chemotherapy ziyoba nzima ukulala ngenkathi zizokwelapha. Ukwelashwa kwezidakamizwa kungabangela ukuleleka. Ubuhlungu, ukukhathazeka, ukucindezeleka, nemithi ethile kungabangela nokulala.
I-hormone therapy, eyathathwa iminyaka emihlanu kuya kweyishumi emva kokuphathwa okusebenzayo ukunciphisa izigameko zokuphindaphinda, iyaziwa ukuthi ibangele ukuleleka.
Izinguquko zomzimba ngenxa yokuhlinzwa kwakho zingakusiza ukuba ungakwazi ukulala noma ukulala, kanye nokushisa okushisayo nokujula ebusuku, okuyimiphumela emibi yemithi yokwelapha i-hormone.
Ngokusho kocwaningo olwethulwa kwi-Oncology Nursing Society (ONS) i-40th Annual Congress 2015, cishe amaphesenti angama-75 omdlavuza webele webele abhekana nezinkinga zokulala isikhathi eside.
Ukucindezeleka kuyimbangela enkulu yokungalali. Ukuxilongwa kwesifo somdlavuza webele kanye nokwelashwa nazo zonke izinguquko zayo-kokubili esifushane nesikhathi eside-kuyimbangela yokucindezeleka okukhulu kwabaningi bethu. Isikhathi sokulala, uma kungekho iziphazamiso, ngokuvamile yisikhathi lapho singeke sikwazi ukuziphendulela khona. Uma usanda kutholakala ukuthi, umdlavuza webele usuke ube into yokugcina engqondweni yakho ubusuku bonke futhi into yokuqala engqondweni yakho uma uvuka.
Ukusingatha Ukuhlukana Kwakho
Qala ukulawula ukulahla kwakho ngokuxoxa nen oncologist yakho ukuxoxa ngalokho okungase kubangele ukulala kwakho. Uzofuna ukuphatha izimpawu ezifana nobuhlungu, ukushisa okushisayo, ukucabangela, nokucindezeleka ukubona ukuthi lokho kuzokusiza ukuba ulale ubusuku obuhle.
Uma ukulala kwakho kuqhubeka, ungase uphathwe ngemithi evame ukuba namandla futhi kungaba yingozi uma uthatha ezinye imithi yokukhathazeka. Ungazithola uzizwa ukhathele kakhulu ngosuku olulandelayo ngenxa yokuthatha imithi yokwehlisa ukulala. Kukhona futhi ingozi yokuba ngumuntu othembekile. Le mithi ifakwe okwesikhashana, hhayi ukusetshenziswa kwesikhathi eside.
Imithi yokulala engavunyelwe ukulala ongayithenga phezu kwe-counter ingabangela nezinkinga. Iningi lala mithi liqukethe ama-antihistamine, okwenza umuntu abathinte abe nomuzwa wokulala, kodwa angabangela nokugubha ngosuku olulandelayo.
Izinsiza zokulala ze-Herbal, ezitholakala ngaphezu kwe-counter, njenge-melatonin, i-kava-kava, ne-valerian nazo zisetshenziswa abanye abalele. Njengoba kungadingeki ukuba bahlangabezane nezindinganiso eziqinile zikahulumeni zemishanguzo yezokwelapha, abancane abazi ngemiphumela yabo emibi, nokuthi bangase bahlanganyele kanjani noma baphazamise izidakamizwa zamakhemikhali noma imithi yokwelapha i-hormone.
Ngaphambi kokuba uthathe noma imuphi imithi noma isisetshenziswa, nganoma yisiphi isizathu, qiniseka ukuthi ukhuluma nodokotela wakho ukuze uqiniseke ukuthi uyithatha ngeke kunciphise ukusebenza kwe-chemotherapy yakho noma ukwelashwa kwe-hormone.
Kunezinto ezilula, ezingokoqobo ongayenza ukuthuthukisa ubuthongo bakho obungadingi imithi:
- Ukuzivocavoca nsuku zonke; qiniseka ukuyeka amahora amathathu ngaphambi kokulala.
- Phuza kuphela iziphuzo ze-caffeine.
- Gwema ukudla okunzima emini.
- Ngaphambi kokulala ngotshwala okufudumele, iziphuzo ze-caffeine, ezifana nobisi olufudumele noma itiye elidliwayo.
- Gwema utshwala amahora ambalwa ngaphambi kokulala.
- Hlala uphumule phakathi nosuku, ngakho ukhathele futhi ulungele ukulala ebusuku.
- Thatha imithi yokwelashwa ngesikhathi esifanayo ubusuku bonke.
- Thatha okugeza okufudumele ngaphambi kokulala.
- Gqoka isisindo esincane, izingubo zobusuku obukhululekile.
- Gcina ukulala ukhululekile.
- Ungabukeli i-TV embhedeni ngaphambi kokuzama ukulala.
- Gcina ikamelo lokulala lipholile.
- Funda incwadi.
- Lalela umculo.
- Zindla.
Ngesikhathi somdlavuza wami webele wokuqala, lapho ngingakwazi ukulala, ngizovuka, ngiye kwikhompyutha yami ngibhale noma yini engqondweni yami kuze kube yilapho ngikhathele kakhulu ukuba ngingabhala. Isenzo sokubhala sanginika indawo ethile yokuhamba ngezinkinga zami. Lapho sengiphelile, ngangiziphendulela ukuthi ngizofunda lokho engangikubhalile ngemva kokuba ngilale futhi ngizozama ukuthola izimpendulo zalabo abakhathazekayo. Yasebenza; Ngangiphinde ngilale futhi ngilale.
Ukujoyina iqembu lokusekela umdlavuza wamabele nakho kwangisiza ukunciphisa ukulala kwami ebusuku. Uma ungezwa kahle ngokwanele ngesikhathi ukwelashwa ukuba uye eqenjini lokusekela elisekelwe emphakathini, iqembu elixhumeke ku-intanethi noma ngocingo lingasiza kakhulu ekunciphiseni ukukhathazeka nemizwa yokuzihlukanisa.
Uma ukulala kwakho okuqhubekayo kuqhubeka emva kokuqeda izimbangela eziyinhloko, ezifana nobuhlungu, kunezinye izindlela ezingezona imithi ezinomlando wokuphumelela ekunciphiseni ukukhubazeka kokulala, kubandakanya:
- Ukweluleka, okuvame ukutholakala ezindaweni zokunakekelwa umdlavuza lapho umelaphi angakusiza ukuba ubhekane nokucindezeleka kwesifo somdlavuza webele. Ukweluleka kungenziwa ngokwezifiso noma ngamaqembu.
- I-Stimulus Therapy iyindlela yokwelapha egxile ekwakheni isimiso esijwayelekile sokulala nokuvuka. Lokhu kuhilela:
- Ukuthuthukisa isimiso ngaphambi kokulala okuzokusiza ukuba ulale futhi ulale. Kudinga ukuthi ukhethe ukulala kuphela uma ulele. Uma, ngemva kwamaminithi angu-20 embhedeni, usalindile noma awukwazi ukubuyela emuva ngemva kokuvusa, uphakamise futhi ubuyele embhedeni kuphela uma uphinde uzwa ulele.
- Udinga ukuvuka ngesikhathi esifanayo usuku ngalunye. Uma udinga ukulala, ungalokothi uphinde uphinde uhlale ungenawo amaminithi angu-30, ungenayo i-napping emva kwe-3 ntambama.
- Udinga ukucabangela umbhede wakho kuphela ngokulala nokusebenza kocansi. Ukubuka ithelevishini, ukudla, noma ukulala embhedeni akubhekwa njengokuthi kulungile ukulala.
- Isikhathi sakho esichitha embhedeni sidinga ukulinganiselwa isikhathi sokulala. Isikhathi esilinganiselwe embhedeni siyoholela ekutheni ubuthongo obuncane, obangela ukulala okungcono kakhulu.
- I-Relaxation Therapy imayelana nokuthuthukisa amasu nemisebenzi eyenza ukuphumula kwemisipha. Izindlela zingafaka:
- I-Biofeedback, eqeqesha iziguli ukulawula ukungezwani kwemisipha, ukucindezelwa kwegazi, noma ukushaya kwenhliziyo nezinye izinqubo zomzimba. It isetshenziswa njengendlela ehlukile imithi for ukukhathazeka.
- Abaningi bethu bangazuza ekuqeqeshweni okungaphezulu okungahleleki okuqeqeshwayo okuvame ukutholakala ezindaweni zokwelapha ezinikezwe umhlinzeki wokuphumula osebenza ngokukhethekile neziguli zomdlavuza. Izikhungo zomphakathi zivame ukunikeza amakilasi amasu okuphumula ongayenza owodwa. Ungathola ukuphefumula okujulile, ukwelula, nokuzindla kungakusiza uphumule. Isikhathi sokuzilibazisa, njengokuthi u-knitting noma u-quilting, nakho kungakuphumula ngaphambi kokulala.
- Ukwelashwa kwengqondo kuyasiza lo muntu ukuba alalele ukukhomba isimo sengqondo eside sokubuthwa nokulala ubuthongo okungaba yingxenye yokukhathazeka ngokungakwazi ukulala. Izinkolelo ezinjalo zingabandakanya izidingo zokulala ezingenangqondo futhi zibheke ukukhubazeka kokungaboni ngaso sonke isikhathi kokungalali ngokwanele. Eqinisweni, izinkinga zememori zingabangelwa yimiphumela emibi yokwelapha okusebenzayo, ikakhulukazi i-chemotherapy kanye nemithi yokwelashwa kanye nokuncishwa kokulala.
Udinga ukulala ukuze uphile futhi usebenze ngokomzwelo kanye nasemzimbeni. Noma yini ebangela ukulala kwakho, thola usizo.
Imithombo:
I-National Sleep Foundation, iNational Cancer Institute - Ukugula Ukulala
Izimpawu Zokulala Okubi Kuphakamisa Ukuphazamiseka Kwokulala Kwisifo Esisinde Ngomdlavuza Webele. UJoyce Pagan, ngo-Ephreli 25, 2015.