Ukuphazamiseka Ukulala Nokushonelwa Kungenzeka Kungenzeka Ngenxa Yokulala Kwama-apnea, Izinguquko Ze-Circadian
Uma ungumuntu omdala ovuka ekuseni kakhulu, ungase uzibuze ukuthi yini okubangela ukuba wenze kanjalo.
Ukuguga kungabangela izimo eziningi eziyingqayizivele eziba nzima ukulala eminyakeni yokuthatha umhlalaphansi naphakathi kwabantu asebekhulile. Thola ezinye zezimbangela ezingase zivele ukuvuka kwekusasa ekuseni, kufaka phakathi abanikezelayo ukuleleka okufana nesigqi se-circadian kanye nezinguquko zokukhiqiza kwe-melatonin, isifo se-sleep syndrome esiphezulu, ukucindezeleka kwengqondo, ukuphefumula okungaphenduki kokulala, ukukhathazeka kwemizwelo efana nokucindezeleka, ngisho nokulala ngokushesha.
Ukuqonda uhlobo lwe-Insomnia
Akuwona wonke umuntu ovuka ekuseni kakhulu ohlukunyezwa. Ukuqwashisa kuchazwa ngokuthi ubunzima bokulala noma ukubuyela ekulaleni ngemva kokuvuswa. Kungabangela isikhathi eside sokuvuka futhi kungenza ukulala kungaqabuli. Kungabangela ukukhubazeka ngesikhathi semini, kufaka phakathi izimpawu zokukhathala kanye nokuzizwa kanzima, ukuxilongwa, inkumbulo yesikhashana, nezikhalazo zobuhlungu. Kunezimbangela eziningi ezingabangela ukulala.
Kuyinto evamile ukuvuka ebusuku. Uma ukuvusa kufushane, kungase kube lula ukubuyela ekulele. Ngeshwa, ukuvuka ekuseni kungase kufika ngesikhathi lapho kunzima ukubuyela khona ukulala. Lokhu kungenxa yokuthi ukulala kwesibindi, isifiso sokulala sixhomeke emazingeni ekhemikhali okuthiwa i-adenosine ebuchosheni, isinciphile kakhulu. Izikhathi eziningi ukuvuka ekuseni kubangela umuntu okhuthele ukuhlala ephapheme ubusuku bonke.
Yini eyenza kusukuma ekuseni ukuba kuvuke? Ukuze uphendule kangcono lo mbuzo, kungase kusize ukuhlola uhlelo oluhambelana nolwenza ngcono ikhono lethu lokulala ubusuku bonke.
Indima Yemijikelezo Yase-Circadian noMelatonin ekuguga
Ngaphandle kwe-sleep drive, isibonakaliso sokuxwayisa se - circadian sinesidingo sokuthola amaphethini okulala nokuvuka.
Ngokuyinhloko, kusiza ukuxhumanisa isikhathi sokulala okuzokwenzeka phakathi nesikhathi semvelo yobumnyama. Indawo yobuchopho ebizwa ngokuthi i -nucleus ephezulu (SCN) kwi-hypothalamus iqondisa lesi sigqi. Ilala eduze kwama-optic ne-nertic optical from the eyes to the brain. Njengalokhu, kuthinteka kakhulu ekufakweni okukhanya.
Ukukhanya, ukukhanya kwelanga ikakhulukazi ekuseni , kunethonya elinamandla emgqeni we-circadian. Kuqinisa ukuvuka. Uma umzimba uhlala endaweni evelele, kungase kungabi phephile ukuhlala ulele lapho kusuku. Ukukhanya kusiza ukulungisa isikhathi sokulala. Lokhu futhi kuthinta isikhathi sonyaka ukulala nokuzizwa. Ebusika, abantu abaningi banesifiso sokulala njengoba ubumnyama buqhubeka, futhi ukukhanya okwanele kungabangela ukuphazamiseka kwenkathi yonyaka.
Kubantu abadala, kuvamile ukuba ubuchopho bukhiqize i- melatonin encane. Lesi siginali sokulala singase siqinise amandla okulala. Lokhu kunciphisa ekukhiqizeni kungenziwa ngenxa yezinguquko emgodini we-pineal. Kungenzeka nokuthi ukwehlisa ukukhanya okubonakalayo, njengokungcolisa okuvame ukuvela kuma-lensi yamehlo phakathi kwabantu asebekhulile, bangadlala indima. Abanye abantu bathatha i-melatonin njengesizo sokulala emzamweni wokwenza lezi zigaba zijwayelekile, kodwa lokhu kungase kube nenzuzo elinganiselwe.
Abantu asebekhulile bangase babone izifo zokulala zokujikeleza komzimba okuphakathi komzimba: isisindo se-sleep syndrome esisezingeni eliphezulu (ASPS) nokulala okungavamile-ukuvuka kwesigqi. Ngayinye yalezi zingabangela ukuvuswa kokusa. I-ASPS ibonakala ngesifiso sokulala nokuvuka ekuseni. Labo abathintekayo bangase baqede amahora asebusuku bese bevuka ngo-4AM ngokuhluleka ukubuyela emuva. Lesi simo asivamile, sithinta amaphesenti angu-1 abantu. Kungaba nesimo sezinto eziphilayo.
Ukulala okungavamile-kuvuka isigqi kwenzeka kaningi phakathi kwabantu abakhiwe, ikakhulukazi kulabo abane-dementia njenge-Alzheimer's disease.
Lokhu kungahle kube ngenxa yokunciphisa ukunciphisa emaphethini emvelo wokukhanya nobumnyama. Kungenzeka futhi ngenxa yomonakalo noma ukuwohloka kwezindawo zobuchopho ezibalulekile kumthethonqubo we-circadian. Isimo asifundiswanga kahle, kodwa kubonakala sengathi singavamile phakathi kwabantu abaphilile.
Ukusola Izidingo Zokulala Nokulala Kwama-Apnea Kubantu Abadala
Kungenzeka ukuthi izizathu ezimbili zezikhulile zikhuphuka kakhulu kakhulu ukuthi i-akhawunti yiningi yalezi ziphakamiso: ukulala nokudinga ukuphefumula. Ngaphansi kweminyaka engama-65 ubudala, kulinganiselwa ukuthi ukulala okujwayelekile kudinga ukuncipha kusuka emahoreni angu-7 kuya kwangu-9 kuya emahoreni angu-7 ukuya kwangu-8. Lokhu kungase kubonakale sengathi umehluko onesizotha, kodwa kungase kube okuphawulekayo. Ukuthatha umhlalaphansi ngokwayo kungabangela umthelela walo.
Ngokuvamile njengoba abantu behlala emsebenzini, bajabulela ithuba lokuthulisa unomphela amawashi abo alamu. Abantu abanjalo bangase bathi, "Ngiphathe umhlalaphansi: Akudingeki ngivuke ngesikhathi esithile noma ngaphezulu." Nakuba lokhu kungase kwenzeke ngokubhekisela emisebenzini, kungase kunganaki isidingo somzimba. Ngokuvumela isikhathi sokuvuthwa senzeke-kunokuba sikhuphuke ngesikhathi esisodwa nsuku zonke-isisindo somjikelezo kanye nokulala kwezimoto zombili zomthelela. Indlela yokuphila engavunyelwe ekutheni umhlalaphansi ingase ibe negalelo ekukhunjweni nasekuzihlukaniseni komphakathi, okwenza abanye bahambe ngisho nokulala ngaphambi kwesikhathi.
Ngaphezu kwalokho, ngenxa yesidingo sokunciphisa ukulala phakathi kwaleli qembu lobudala, ikhwalithi yokuphumula ingahle yenzeke ngokuchitha isikhathi esiningi embhedeni. Uma umuntu manje edinga ukulala kwamahora angu-7, kodwa elala ngo-9 PM bese ezama ukulala kuze ku-7 AM (ngisho nangemva kokuvuswa kwangaphambili), amahora angu-10 embhedeni afaka amahora amathathu okulala. Lokhu kungenzeka ngisho naphakathi kwalabo ababelele kahle, njengoba isikhathi sokulala singaphezu kwekhono lokulala. Ukunciphisa isikhathi embhedeni ukukhombisa izidingo zamanje zokulala kungathuthukisa ikhwalithi yokulala nokunciphisa lezi ziphakamiso.
Ngaphezu kwalokho, i- apnea yokulala yokuvimbela ukuvame ukusiza ekuvuseni ekuseni. Lesi simo senziwa kaningi phakathi kwabantu asebekhulile, kanti ukuvama kwenyuka kwezi-10 kubesifazane abangaphezu kokuya esikhathini. Ukuphefumula kwe-apnea kungase kuhlotshaniswe nokuhlehlisa, ukulala kwansuku zonke, ukugaya amazinyo (ukuxubana), ukuvuka njalo ukuvuthwa (i-nocturia), nokuvuka okungafuneki okuholela ekuthunjeni.
Ukuphefumula kwe-apnea kungase kube nzima ngesikhathi sokulala kwe-REM , lapho imisipha yomzimba ikhululekile ukuze kungabikho ukukhipha iphupho. Ukulala kwe-REM kwenzeka eminithini engama-90 kuya kwehora eli-2 futhi kugxila kwisithathu sokugcina sobusuku. (Le mijikelezo evamile yokulala nayo ibuye ivuse ukuvota lapho umjikelezo ngamunye usuqedile.)
Mhlawumbe akuhambisani nhlobo, le nkathi ivame ukuhambisana nokuvuswa kokusa. Ukuphefumula kwe-apnea kungabangela umuntu ukuba avuke, futhi ukuleleka kungenza kube nzima ukubuyela ekulele. Ukwelashwa kwe-apnea yokulala nokucindezela okuqhubekayo kwe-airway (CPAP) noma uhlelo lokusebenza lomlomo lungasiza ukunciphisa le micimbi.
Ukucubungula ama-Mood kanye nezinye izimbangela zemvelo zokukhuphuka kakhulu
Okokugcina, kungase kubalulekile ukucabangela indima yokukhathazeka kwemizwelo eyanikela ekuvuseni kwekusasa ekuseni kubantu asebekhulile. Ukucindezeleka kuvame ukuhlotshaniswa nalezi zenzakalo. Kumele kuqashelwe ukuthi ukucindezeleka kuhlobene kakhulu ne-apnea yokulala, ngakho-ke lokhu kungase kube ubufakazi obuningi bokugula okuhlobene nokulala okuhlobene nokulala.
Ngaphezu kwalokho, ukukhathazeka kungabangela ukuleleka. Kungakhathaliseki ukuthi kungani imbangela, uma ukuvusa kubangela ukuphendula okukhathazayo noma okhathazekile, kuyoba nzima kakhulu ukubuyela ekulele. Lokhu kungase kuthuthukiswe ngezokwelapha zokuziphatha zokuzilahla (CBTI) .
Ukwelashwa kwalezi zinkinga zemizwelo kungasiza ekuthuthukiseni ukulala. Kubukeka sengathi kukhona ubudlelwane be-bidirectional, kanti okunye kuthinta omunye. Ngokwenza ngcono kokubili isimo sengqondo nokulala ngesikhathi esisodwa, kokubili kungathuthukisa.
Kungase kubalulekile futhi ukucabangela ithonya lezimo zemvelo. Umsindo, ukukhanya, nokushisa kungase kuvuse ukuvusa. Cabanga ukuthi ngabe ukuguquka endaweni yokulala kuyadingeka ukuze ukwandise ikhwalithi yokulala ekuseni.
Uma uqhubeka nokuvuka ekuseni kakhulu, futhi unomuzwa wokuthi ukhathele ngokweqile ngokulala kahle kwekhwalithi, cabanga ukukhuluma nodokotela olelekile oqinisekisiwe webhodi. Ngokubukeza umlando wakho, kungenzeka ukuthi ubone izimbangela nezimo ezingaphendula kahle ekwelapheni.
> Imithombo:
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