Kunezizathu eziningi ezingenzeka ukuthi awukwazi ukulala
Ukungalahleki kuyisifo esivame kakhulu sokulala futhi kungabangela ukuba ungatholi ngokwanele ukulala noma ukuvuka njalo ebusuku. Uma ubunzima bakho bokulala buphikelela futhi buhlala isikhathi esingaphezu kwezinyanga ezintathu, kubizwa ngokuthi ukulala okungapheli.
Yini ebangela ukulala okungapheli isikhathi eside? Ingabe ingabonakalisa njengomphumela wesinye isifo sokulala noma inkinga yezokwelapha? Lezi yizinto ezivamile phakathi kwabantu abanenkinga yokulala futhi noma iyiphi inombolo yezimbangela ezingase zibe nethonya kuwe.
Izimbangela ezivamile
Kunezimbangela eziningi zokulala okungapheli. Ngokusho kwe- UpToDate -isithenjwa sezokwelapha esethembekile sezempilo esetshenziswa abahlinzeki bezempilo kanye neziguli ngokufanayo-izimbangela ezivame kakhulu zihlanganisa:
- Izimo zempilo yengqondo
- Izifo zezokwelapha
- Izinkinga ze-neurological
- Ezinye izifo zokulala
- Imithi noma ukusetshenziswa kwezidakamizwa ezingekho emthethweni
- Ukulala okuyisisekelo
Izimo zempilo yengqondo
Ubuhlobo phakathi kokuqwashisa nezimo zengqondo kuhlelwe kahle. Ukulukhuni ukulala, ikakhulukazi ukuvuka ekuseni kakhulu, kuyisibonakaliso sesici sokucindezeleka . Ukucindezeleka kokucindezeleka okuthunyelwe ngemuva (i-PTSD) kungenzeka kubangele ukuphazamiseka okungahle kuphazamise ukulala. Ngaphezu kwalokho, ukukhathazeka nokwesaba kungase kube nendima ekwenzeni ubuthongo.
Ubuhlobo buyinkimbinkimbi yokuthi ukulala ngendlala kungadala noma yimuphi walezi zimo ngoba umzimba wakho awutholi ubuthongo obudinga. Eqinisweni, ukuleleka kuhlobene nengozi ephakeme yokuzibulala .
Imibandela Yezokwelapha
Noma yisiphi isimo sezokwelapha esibangela ubuhlungu noma ukuphefumula kunzima ukuphazamisa ukulala kwakho. Ngaphezu kwalokho, ukucindezeleka okungabangela ekubhekaneni nokugula nakho kungakugcina uphapheme ebusuku.
Kukhona nezinkinga eziningi nemithi engabangela ukuhamba njalo endlini yokugezela ukuze uchama ebusuku.
Lokhu kwaziwa ngokuthi i- nocturia ingahambisana nezimo eziningana, kufaka phakathi i-apnea yokulala, isifo sikashukela, noma izinkinga ze-prostate.
Izinkinga ze-neurological zingase ziba yingxenye yokulala nokulala. Isibonelo, isifo sikaPasinson sibangela ukunciphisa ukunyakaza, ngisho nangesikhathi sokulala. Lokhu kungaholela ekukhuni nasekuhluphekeni lapho umuntu ehluleka ukuvula embhedeni njengoba bevame ukukwenza.
Kubalulekile futhi ukukhumbula ukuthi ukuphazamisa ukulala kungase kube uphawu lokuqala kwe- dementia . Isifo se-Alzheimer, isibonelo, saziwa ukushintsha iphethini, noma isigqi se-circadian, sokulala.
Izinkinga zokulala
Kunezinkinga eziningi zokulala ezingaphazamisa ukulala kwakho. Lokhu kubalulekile ukuxilonga njengoba ukwelashwa kuhluke nalokho kokulahla.
Isibonelo, uma unenkinga yokuphefumula ebusuku ngenxa ye- apnea yokulala , lokhu kungaholela ekuvukeni okuvamile. Lezi zivunguvungu zingabangela ukulala ngokweqile kufana nokulala, kodwa ikhambi lingase libe ukungenelela okufana nokucindezela okuqhubekayo kwe-airway (CPAP) .
Ngokufanayo, ukunyakaza okungajwayelekile phakathi nobusuku obangelwa yimilenze ye-legless syndrome (RLS) noma i- periodic limb movement syndrome (i-PLMS) kuzodinga ukwelashwa okuyingqayizivele. Ngokufanayo, izinkinga ngewashi lakho lezinto eziphilayo, noma isigqi se-circadian, zingase ziholele esimweni saso sesisifo somjikelezo we- circadian .
Imithi Nemithi Engavumelekile
Imiphumela emibi yezinhlobo zemithi yokwelapha ingafaka ukuphazanyiswa kwamaphethini avamile okulala. Nokho, isifundo esisodwa sathola ukuthi lezi zixwayiso cishe azisebenzi kuwo wonke umuntu othatha imithi ethile. Esikhundleni salokho, kuyinto yokwenza ukuthi kungenzeka kwabanye abantu abayithathayo.
Ukutholakala kokuphazamiseka kokulala kutholakale kubantu abaningi abasebenzisa izidakamizwa ezingekho emthethweni. Abacwaningi baphinde bathi ubude bokusebenzisa izidakamizwa budlala indima ebalulekile. Akukhawulelwanga izidakamizwa ezingekho emthethweni njenge-heroin ne-methamphetamine, noma. Utshwala nokubhema ugwayi nakho kungaphazamisa ukulala komuntu.
Ukulala Okuyisisekelo
Ukulala okuyisisekelo kusho ukuthi ayikho imbangela ebonakalayo yokulahlekelwa isikhathi eside sokulala. Lokhu kuvame ukunqunywa emva kokuxoxisana ngokucophelela nodokotela wakho, oye wakhipha zonke ezinye izimbangela.
Naphezu kwekutsi imbangela yalesi simo ayingaziwa, kunezinhlobo ezihlukahlukene zokwelapha zokulala, okufaka:
- Amaphilisi okulala
- Ukuphumula nokuTherapy Biofeedback
- Ukulawula isistim
- Ukwelashwa Kokuqonda
- Ukuvinjelwa kokulala
- Aromatherapy
Izwi elivela
Ukungalali okungapheli kungaba nethonya elikhulu empilweni yakho yansuku zonke. Uma uzithola uhlushwa ukulala, kutuswa ukuthi ukhulume nodokotela wakho. Bazokwazi ukunquma ukuthi yiziphi izimbangela ezikhona futhi baxoxe ngezinketho zokwelapha ezitholakalayo kuwe.
> Umthombo:
> I-Bonnet M, i-Arand D. I-Patient Education Insomnia (Ngaphandle Kwezingqalasizinda). Kusesikhathini. 2017.
> Jinsong T, et al. Izinkinga zokulala ezifundweni zaseShayina ezingavumelekile zezidakamizwa. BMC Psychiatry. 2015; 15: 28. i-doi: 10.1186 / s12888-015-0409-x
> Lehnich AT, et al. Ingabe Iziguli Ezinezidakamizwa Ezibhekene Nokukhathazeka Kokulala Zilala Ngokubi? UkuHlola okuBantu okuHlola Kusuka ku-Study Heinz Nixdorf Recall Study. I-British Journal ye-Clinical Pharmacology . 2016; 82 (3): 869-877. i-doi: 10.1111 / bcp.13015