Ukunqoba Izithiyo Zokulala
Ulale kanjani ubusuku obudlule? Ingabe uvukile uzizwa uqabulekile futhi ulungele ukuqala usuku lwakho? Ingabe yimibuzo embi kunazo zonke owake wabuza othile nge- fibromyalgia (i-FMS) noma i- chronic fatigue syndrome (i-CFS noma i- ME / CFS )?
Nakuba ubuthongo bunzima kakhulu kithi, kungenzeka ukulala kangcono nalezi zimo.
Empeleni, iningi labantu abane-ME / CFS lizokutshela ukuthi balele kahle-mhlawumbe amahora ayisishiyagalolunye kuya kwangu-10 ebusuku, kanye nama-naps ambalwa phakathi nosuku.
Ngakolunye uhlangothi, abaningi bethu ngeFMS, bazizwa benenhlanhla ukuthola amahora amane noma amahlanu wokulala okulinganiselwe ebusuku. Ukuvuka okuqabulekile kungase kube into oyikhumbule ukwenza emuva lapho, ngaphambi kokuba iFMS noma i-ME / CFS ingene futhi ikushiye ukhathele.
I-FMS ne-ME / i-CFS iningi kakhulu, kufaka phakathi ukukhathala nokubuyisela ukulala. Zibuye zihlangane nezinkinga eziningi zokulala.
Kungakhathaliseki ukuthi yiziphi izinkinga zempilo yakho, ungazuza ngokulala okungcono. Akulula ukwenza zonke izinto ezingakusiza ukuba ulale kangcono, kodwa ukuthuthukiswa kwezempilo kungaba umvuzo omkhulu.
Izithiyo Zokulala
Kungenzeka ukuthi uzwile ngokuhlanzeka ubuthongo (ukuvuka ngesikhathi esisodwa nsuku zonke, ukugwema i-caffeine ngaphambi kokulala), kanti ngenkathi kubalulekile, akusona kuphela ukhiye. Kungenzeka ukuthi uzame lezo zeluleko futhi awunayo inhlanhla. Uma kunjalo, ungase ube nezinye izinto ezidinga ukuhlelwa kuqala, kufaka phakathi:
- kubusa imiphumela emibi ehlobene nokulala yezokwelapha
- ukuxilongwa nokuphathwa kwezifo zokulala
- ukuphatha ubuhlungu ngakho-ke kuyaphazamisa kakhulu ukulala
- ukushintsha isimo sakho sengqondo ngokulala
Cishe ngeke ukwazi ukulawula labo bonke ngokushesha futhi kalula. Kodwa-ke, ngayinye ungakwazi ukubhekana ngempumelelo, uzovuna izinzuzo zokulala kangcono, okusho ukuthi uzizwa ungcono.
Imiphumela emibi ehlobene nokulala
Isinyathelo esilula kakhulu sibheke phezu kwezinhlu zemiphumela emibi yemithi kanye nezithako ozithatha njalo ukuze ubone ukuthi zingabangela yini izinkinga zakho zokulala. Ukushona , isibonelo, kungaba nomthelela ohlangothini lwezokwelapha eziningana, kuhlanganise noLyrica (pregabalin) ne- CoQ10 .
Ungathola ngemiphumela emibi yezidakamizwa (kanye nezithako eziningi) kumawebhusayithi abakhiqizi bezidakamizwa, kwizinto zokufakelwa kwezidakamizwa, iwebhusayithi ye-FDA, noma ekhemisini yakho.
Ungaphangi ulinganise i-pharmist yakho. Abagcini nje ukubala amaphilisi! Abaphathi bezinhlanzi baqeqeshwe kakhulu emakhemikhali ngemuva kwawo wonke lawo mithi futhi bangakutshela kaningi kunodokotela wakho.
Uma ukholelwa ukuthi ukwelashwa kwakho kubangela izinkinga zokulala, khuluma nodokotela wakho mayelana nezinketho.
Ukuthola ukuphazamiseka kokulala
Uma usola ukuthi unesifo sokulala, khuluma nodokotela wakho ngakho. Ukuphazamiseka kokulala okuvamile ku-FMS kufaka:
- ukulala
- i-apnea yokulala
- ukuphumula kwemilenze syndrome
- i-bruxism (amazinyo agaya)
Okunye ucwaningo luphakamisa nokuthi abantu abane-FMS banomsebenzi ongavamile wobuchopho ngezigaba ezithile zokulala, ezingasiza i-akhawunti yokulala kahle kwekhwalithi.
Ukuze unqume ukuthi unesifo sokulala, udokotela wakho angase afune ukuthi ube nesifundo sokulala .
Ukwelapha kahle izifo zokulala akulula ngaso sonke isikhathi. Isibonelo, uma udinga umshini we- CPAP we-apnea yokulala, kungenzeka ukuthi uthathe isikhashana ukujwayela. Uma ukwelashwa okulodwa kungakusizi kahle, kungase kudingeke uzame isikhathi esithile ukuthola into eyenza (ngaphansi kokunconywa kukadokotela wakho, Yebo).
Ukuphatha Ubuhlungu Bokulala Okuhle
Ubuhlungu be-FMS buphawuleka kakhulu ukuphatha. Ubuhlungu be-ME / CFS bungaba njalo. Njengoba usebenzela ukuthola izindlela zokwelapha / ukuphatha ubuhlungu bakho, cabanga ngombhede wakho. Ingabe i-mattress ikhululekile noma yenza ubuhlungu ukubeka kuyo? Ingabe umcamelo wakho uyayisekela kahle ikhanda nentamo yakho noma ingabe uvuka ngama-spasms and headaches?
Ingabe amashidi akho athambile noma ahlwitha?
Ngezinye izikhathi, ukuthola umbhede oqondile , umcamelo namashidi kungenza umehluko ngempela. Futhi, uma unenkinga ngemibhikisho yamashidi, bheka ama-sheet straps ukuze uwagcine abe ngcono kangcono. Zitholakala ezitolo eziningi zokulala nokugcina indlu, kanye nabathengisi be-intanethi.
Ungase ufune ukukhuluma nodokotela wakho mayelana nezinkinga ezithile zobuhlungu ebusuku. Imithi eyenza ukhathele ukuba usebenze phakathi nosuku kungenzeka ukuthi yilokho okudingayo ukulala kangcono.
Futhi, izinto ezilula njenge-Epsom okugeza usawoti noma i- yoga elula zingasiza ukunciphisa ubuhlungu bakho futhi uphumule ngaphambi kokulala.
Ukushintsha Izingqondo Zakho Ngokulala
Uma ucabanga ngokulala, ingabe uzizwa ukhululekile futhi ukhululekile noma ingabe ikucindezela? Uma wesaba ukulala ngoba kusho ukulala lapho uphapheme futhi ulimaza amahora, ngeke usize.
Kubalulekile ukucabanga ngesimo sakho sengqondo ngokulala ukuze ukwazi ukubona ukuthi unobungane obubi. Ungakwazi ukudlula lezo zimo zengqondo uqobo, noma ungase ube nenhlanhla kangcono ngosizo lwezobuchwepheshe, njengokwelashwa kokuziphatha kwengqondo .
Ukulala Uhlanzekile
Uma usuxazulule lezi zinkinga, cishe uzoba nenhlanhla kangcono ngokuthuthukiswa kokuhlanzeka kokuhlanzeka.
Kuyini okuhle ukulala ubumsulwa? Funda ukuhlanzeka kokulala kwe-Fibromyalgia & Chronic Satiment Syndrome .