Ukunyakaza Okungajwayelekile Kwokulala Kungase Kudingeke Ukuhlola Okuqhubekayo
Ngemva nje kokulala, ungase uvuke ngokunyakaza okungazelelwe. Yini eyenza labo okuthiwa ukulala baqala? Funda nge-hypnagogic jerks, noma ama-hypnagogic jerks, kufaka phakathi izimpawu ezivame kakhulu, nokuthi ngabe ukuhlolwa okunye nokwelashwa kungadingeka yini.
Iyini i-Hypnagogic Jerk noma i-Hypnic Jerk?
I-hypnagogic jerk i-twitch engaxhunyiwe ngokungazelelwe futhi eqinile, noma ukukhwabanisa kwemisipha, okwenzeka ngesikhathi umuntu eqala ukulala.
Into efanayo ebizwa ngokuthi i-hypnic jerk uma kwenzeka lapho kuvuka. Bobabili bavame ukubizwa ngokuthi ukuqala kokulala. Kungathinta ingxenye kuphela yomzimba, njengengalo noma umlenze. Kungase kubonakale sengathi kubangela ukuba umzimba wonke uvele ngokuzumayo. Kwezinye izimo, ukuzwakala noma ukukhala okubukhali kungenzeka.
Lokhu kuhamba kungase kwenzeke ngaphandle kokuvusa umuntu othintekile. Uma kuphazamiseka, lokhu ukunyakaza okuzumayo kaningi kuhlotshaniswa nesithombe esincane somqondo. Isibonelo, ungase ukholwe ukuthi uwile. Ukunyakaza komlenze kungabangela isithombe esiphundu sephupho okungenzeka ukuthi ukhahlela ibhola lebhola. Kukholelwa ukuthi ukunyakaza kwenzeka kuqala, mhlawumbe ngenxa yokuphuma kwamagesi emithanjeni yomzimba, nokuthi isithombe sizolandela noma incazelo. Ngomqondo othile, ubuchopho budala indaba ukulandisa ngokunyakaza.
Kungani Kuqala Ukulala?
Ukuqala ukulala kungaba ingxenye evamile yokulala.
Kulinganiselwa ukuthi amaphesenti angu-60 kuya kwangu-70 abantu bakhumbula ukubhekana nabo. Uma zenzeka ngokungapheli, njengoba zivame ukuzenza, ngokuvamile azicindezeli. Kodwa-ke, izenzakalo ezivame ukuholela ekukhathazeni mayelana nokulala nokulala , ikakhulukazi uma kuchazwa ukuthi ukunyakaza kuphazamisa (njengokuwa kokuphakama okukhulu).
Ama-hypnagogic jerks ngokuvamile avela ngesikhathi sokulala kwesiteji soku-1 . Lesi yisiteji sokulala esilula kunazo zonke esenzeka ngokushesha ngemva kokulala. Kungase kuqondwe ngokucacile njengokuvuka, okuholela ekudidekeni mayelana nokulala lapho kuqala khona. Kungenzeka ngezikhathi ezithile ebusuku ebusuku, kodwa lezi zenzakalo zingenakwenzeka ukuba zikhunjulwe.
Ukuqala ukulala kuyenzeka kaningi ngokusetshenziswa kakhudlwana kwe- caffeine nezinye izikhuthazo. Kungashukunyiswa ukuvivinya umzimba noma ukucindezeleka ngokomzwelo. Kungenzeka ukuthi ukuhlukana kokulala kubangelwa ukugula okunye okulele, okufana nokuphazamiseka kokuphefumula kokulala. Iziqephu eziphindaphindiwe zingase zenze ukuhlolwa okuqhubekayo.
Ezinye Izimbangela Zokuhamba Kwokulala
Ngaphandle kokuqala kokulala, kunezinye izimo ezingabangela ukunyakaza ngesikhathi sokushintshela noma isimo sokulala. Lezi ezinye izimbangela zingacatshangwa:
- Imilenze yezinyawo ezingenasiphelo -Ibhekene nomzwelo ongenakukhathazeka ngokuvamile othinta imilenze lapho ulele kusihlwa okuhlobene nokufuna ukuhamba okukhululekile ngokunyakaza. Kwenzeka ngesikhathi sokuvuka.
- Ukunyakaza kwesigungu sesikhathi sokulala -Ukuhlangana ngesikhathi sokulala, ngokuvamile lokhu kuhamba kuhlanganisa ukujula nokwandiswa kwezinyawo (futhi ngezinye izikhathi idolo) ngendlela ehlelekile. Lezi zenzeka ngezikhathi ezithile ezitimeleni zemicimbi, kodwa zingase zihambe ebusuku. Ngokungafani ne-hypnagogic noma i-hypnic jerks, lezi akuzona izenzakalo ezingasodwa, ezodwa.
- Izimpikiswano -Kubheka uhlobo lokuthunjwa, kungenzeka kube nokunyakaza okukhulu komzimba. Ukuqothulwa kwe-tonic-clonic okujwayelekile kungahlotshaniswa nolimi noma ukukhala ngomlomo, ukulahlekelwa isilawuli sokukhishwa kwesibindi ngokungahambisani nokulimala. Emva kwesiqephu, kungase kube khona isikhathi sokudideka. Le minithi yokugcina engu-1 ngokulinganisa futhi ngokuvamile ilula ukuhlukanisa kusukela kokuqala kokulala.
- Ukuphikisana- Uma indawo yokulala ibanda, noma imfiva ikhona, kungenzeka ukuthi ukuzamazama kungabangela ukunyakaza ukulala. Lokhu ukunyakaza kwekhwalithi ephakeme kungathinta imiphetho ngomzimba wonke. Lezi zikhathi eside zihlala isikhathi eside kunokuba uqale ukulala, okuvame ukuba izenzakalo ezizenzekelayo ezixazulula ngokushesha, futhi zixazulule ngokufudumala umzimba noma ukuphatha umkhuhlane.
- Ukucacisa -Uma umuthi othile, noma iqoqo lezinhlanzi, libizwa ngokuthi i-fasciculation. Kubonakala sengathi ukuzamazama futhi kungase kubonakale kufana ne "isikhwama sezibungu." Lokhu kuhamba kungase kwenzeke kulokhu okuhlangene futhi kubangele ukukhishwa kuhambisane nomkhawulo. Lezi ngokuvamile ziphikelela kakhulu kunokuqala kokulala futhi zingabonwa ngesikhathi sokuvuka.
Ukuhlolwa Okuqhubekayo Nokuphathwa Kwezintambo Zokulala
Ngokuvamile, akudingekile ukufuna ukuhlolwa okuqhubekayo noma ukwelashwa kokuqala kokulala. Ukuqinisekiswa ukuthi lokhu kuyinto evamile ngokuvamile okudingekayo. Uma ukunyakaza okuvamile kwenzeka-ikakhulukazi uma kuhlotshaniswa nezinye izikhalo ezifana nokulimala ngokomzimba, ukukhala komlomo noma ulimi, ukulala , noma ukudideka ekuvuseni-kungase kube usizo ukuvakashela nodokotela ukuyokhipha ezinye izimo.
Ngezinye izikhathi lezi zivunguvungu zingashukunyiswa ngenye ingxaki yokulala, ngokuvamile kuvame ukuphazamiseka ukuphefumula njengokuphefumula kokuphefumula . Ukuqala ukulala kungase kwandezwe yimithi noma ukusetshenziswa kwezidakamizwa. Ngaphezu kwalokho, ukunyakaza ebuthongweni ngezinye izikhathi kungabonisa ukuqubuka . Kungadingeka ukuba ube nesifundo sokulala sokuhlonza okuthiwa i- polysomnogram . Ngaphandle kwalokho, i- EEG ingahle ilandelwe uma ukugubha kubhekwa ukuthi kubangele ukunyakaza okungalawulwa.
Izwi elivela
Uma ulala njalo uqala ukuthi ukuphazamisa ukulala kwakho, noma ukulala komlingani wakho wombhede, ungase ufune ukukhuluma nodokotela obuthongo obuqinisekisiwe bhodi ukuze uthole ukuhlolwa nokwelashwa okudingayo.
> Imithombo:
> Berry RB et al . "Umhlahlandlela we-AASM Wokubheka Imicimbi Yokulala Nezihlanganisiwe: Imithetho, IsiTatimende Nezobuchwepheshe, Version 2.2." UDarien, Illinois: I- American Academy of Sleep Medicine , ngo-2015.
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 6, 2017.