Ukulungiselela Polysomnogram Yakho Ukuthola Izinkinga Zokulala
Ngakho udokotela wakho uncoma ukuba uhlole ukuhlolwa kokulala kokulala ebusuku ukuze uhlole ukulala noma ukulala kwansuku zonke ngenxa yesifo sokulala ezifana ne-apnea yokulala, kodwa yini okufanele uyilindele? I-polysomnograms yenziwa ngezikhungo ezikhethekile zokuhlola ubuthongo. Yize ungase ube nokukhathazeka okuthile mayelana nalolu phiko, thatha izikhathi ezimbalwa, funda futhi ubeke lezo zimo ukuphumula.
Thola inhloso yokuhlola ukulala, ukulungiselela ngaphambi kokuvakashelwa, ukuthi yini ongayilindela uma ufika, kwenzekani uma ungakwazi ukulala, nokuthi uzothola kanjani ukuhumusha kwemiphumela.
Iyini Injongo Yokuhlola Ukulala?
Izifundo zokulala, noma i-polysomnograms, zivivinywa ukuze zihlolwe izifo zokulala, kuhlanganise:
- I-apnea yokulala
- Ukunyakaza kwesinye isikhathi sokulala
- I-Parasomnias (ukuziphatha kokulala)
- Ukuhlukumezeka
Lezi zivivinyo ngokuvamile zibandakanya ukuchitha ubusuku bokulala ebhokisini lokulala noma isikhungo sokulala. Ngokuvamile, lezi zifundo ziyolahlwa ngemuva kokubona umhlinzeki wezempilo ehambele emtholampilo futhi uxoxe ngezinkinga zakho zokulala. Lezi zivivinyo ziyindlela engcono kakhulu yokuqonda ukuthi ulala kanjani.
Ngaphambi Kokuvakasha Kwokufunda Ukulala
Ngaphambi kokuba ufinyelele esifundweni sakho sokulala, kunamalungiselelo ambalwa okufanele abenziwe. Ama-laboratories amaningi okulala azoba neziguli zifika ekuseni, kodwa hlola nge-centre yakho ngaphambi kokuqokwa kwakho.
Uma usebenza ebusuku, ezinye izakhiwo zikwazi ukubhekana nezifundo ezenziwa phakathi nosuku. Kungaba kubalulekile ukugwema i-caffeine ne-naps ngosuku lokufunda kwakho, njengoba lokhu kungaphazamisa ikhono lakho lokulala. Ukuphuza utshwala akufanele kudlule imikhuba yakho evamile.
Imingcele kulokho okumele ulethe esikhungweni sokulala
Kubalulekile ukuhlola isikhungo sakho sokulala ukuze ubone ukuthi banemikhawulo ekhethekile kuwe.
Ngokuvamile, iziguli zikhuthazwa ukuletha:
- Imithi ethathwe ebusuku (noma ngokuvusa)
- Ama-toiletries
- Izindwangu zokulala eziduduzayo (ama-pajamas noma i-T-shirt kanye namashothikhathi)
- Imithwalo eyintandokazi noma izingubo zokugqoka
- "Kududuza izinto" kudinga ukulala (njengobhere bakho obuntwaneni)
- Ukuncintisana
- Ishaja yefoni
Letha izinto ezifanayo ongase uzilethe ukuhlala ubusuku ehhotela.
Ngeshwa, izilwane ezifuywayo kanye nabalingani bombhede ngeke zihlale. Uma unesilwane sesevisi, ulethe amadokhumenti adingekayo. Kwezinye izimo, umbhede wokulala (noma ukotini) ungatholakala kumzali wengane noma uma umuntu engakwazi ukuhlala yedwa ngenxa yesimo sezokwelapha (ukugula komqondo, ukukhubazeka, njll).
Uma kukhona okungeke ukwazi ukulala ngaphandle, kungase kungalimazi ukubuza ngaphambi kwesikhathi.
Yini Ongayilindela Esikhungweni Sokulala
Kunezikhungo eziningi zokulala ezweni lonke, futhi ngalinye lizohlukahluka endaweni yalo yokuhlala. Amanye asekelwe ezigceme zesibhedlela, ezinye ezakhiweni zamahhala futhi, namanye, emakamelweni ehhotela angenalutho.
Kuyoba khona umbhede namabhanisi, izindawo zokugezela, kanye nemishini edingekayo ukuqedela isifundo. Kungase kube khona ifenisha yekamelo lokulala, ithelevishini, kanye nezinye izinsiza.
Amanye amakamelo amancane futhi amanye ayingqayizivele.
Uma ufuna ukwazi ukuthi amakamelo abukeka kanjani, cela ukuhlela ukuvakashela izakhiwo ngesikhathi semini.
Ukusetha Ukuhlela Ukulala Ukufunda
Ngemuva kokuthi ufike futhi uzenze ukhululekile, uchwepheshe wokulala-noma u- tech ukulala -zokucela ukuthi ushintshe zibe ezokulala. Wonke umuntu uyobe ekhululekile kakhulu uma ugqoka okuthile ukulala, kodwa uma ungahlali ugqoke ama-pajamas, i-T-shirts ehambisana nokuxekethile nezicathulo zizokwenza kahle. Uchwepheshe uzosebenzisa amaminithi angama-45 kuya kwangu-60 ekubeka isifundo sakho sokulala. Lesi sikhathi singashintsha, kuye ngokuthi kusebenza kahle kangakanani nokuthi kunzima kangakanani ukusetha komuntu ngamunye.
Ezinye izifundo zokuthola ukuthunjwa zingathatha isikhathi eside kumaminithi angu-90 kuya emahoreni amabili ukusetha.
Uchwepheshe uzolinganisa ubukhulu bekhanda lakho bese ubeka uphawu lwesibonakaliso esikhwameni sakho ngepensela yokumaka. Amamaki awawona unomphela futhi azogeza ngamanzi nesepha. Ezindaweni ezikhethiwe, i-applicator encane eboshiwe ukotini, njenge-Q-tip, izosetshenziselwa ukuhlanza isikhumba esincane sesikhumba sakho. I-paste yokuhlanza ilula kancane, kodwa kubalulekile ukuhlanza amafutha esikhumba sakho ukuze ukwandise othintana naye we-electrode.
Khona-ke izingcingo ezine-electrode ezenziwe ngegolide zizofakwa endaweni ye- EEG . Namathisela kuzosetshenziswa ku-electrode ngayinye. It isebenza ukugcina izintambo endaweni kanye nokuziphatha kangcono amagagasi kagesi wengqondo yakho. Lokhu kunamathisela kuvame ukunamathela, kufana nokunciphisa okusetshenziselwa ukupheka, kodwa futhi kuzokugeza ngamanzi ashisayo ngokuphikelela okuncane. Ezinye izintambo ebusweni zizofakwa endaweni. Azikho izinaliti ezinkathini zokulala zanamuhla, futhi lokhu kulungiswa akufanele kulimale.
Ngaphandle kwama-electrodes ebusweni bakho nasekhanda, kukhona ezinye izinto ezimbalwa ezizosetshenziswa. I-set-up ngqo ingase ihluke kusuka kwesinye isikhungo sokulala kuya kwenye, kodwa lokhu kungokwemvelo kuningi:
- I-flat flat, i-plastic snore microphone efakwe entanyeni yakho
- Amapayipi aqinile esifubeni sakho ukuqapha isigqi senhliziyo yakho nge-EKG
- Amabhantshi ahlanzekile aphezu kwesifuba nesisu sokukala ukuphefumula
- Amapayipi anamandla noma ama-electrode asetshenziselwa ukukhanya kwakho noma izibikezelo zokuqapha ukunyakaza (i- EMG )
Zonke lezi zintambo zizoxhunyaniswa ebhokisini elincane. Leli bhokisi lingaqhutshwa nxazonke, ngakho ungakhathazeki ukuthi ngeke ukwazi ukuvuka ngemva kokucutshungulwa. Ukuya endlini yokugezela kuyakhona.
Okokugcina, nje ngaphambi kokulala, i-cannula yomzimba-okuyi-tubing epulasitiki ehlezi ekhaleni-izosetshenziswa. Ngeke ikunike i-oksijeni, kodwa kunalokho ukulinganisela ukuhamba kwe-air. Ama-laboratories amaningi azophinde asebenzise i-thermistor, okuyi-wire pronged ehlala emakhaleni kanye nokulinganisa izinga lokushisa.
Okufanele Ukwenze Ngaphambi Kokulala
Ngemva kokumiswa, ezinye iziguli zikhathazeka ngokuthi bazokwenzani ngaphambi kokuba zilale. Abaningi ochwepheshe bazoba nesiguli esisodwa noma ezimbili ukusetha, ngakho-ke uzothola isikhathi lapho ushiywe wodwa. Kubalulekile ukungalali ngaphambi kokuqala isifundo, futhi abantu abaningi baletha izinto zokufunda noma ezinye izinto zokusebenza. Kungenzeka ukuthi ulethe i-smartphone yakho, ikhompyutha, umdlali weDVD ophathekayo, noma ngisho nento okumele uyilalele. Abantu abaningi bathola lobo busuku bephumule kakhulu-azikho izitsha okumelwe zenziwe futhi akekho omunye ozungeze ukukukhathaza!
Ezinye izikhungo zizoba neziguli zabo zibukele ividiyo efundisayo mayelana nokuphazamiseka kokulala. Uma kungenzeka udinga ukucindezela okuqhubekayo kwe-airway (CPAP) phakathi nobusuku, ungase ufake ifasite futhi usebenzise nalokhu ngaphambi kokulala.
Lapho Kuqala Ukuqala
Uma usufike ngesikhathi sokulala, noma uzizwa ulele ngokwanele ukuba ulale, kuyoba kubalulekile ukuvumela ochwepheshe bakho ukuba bazi. Zizokusiza ukuba ulale futhi uxhume ibhokisi lenkampani kwikhompyutha ezovumela i-tech ukuba ikuqaphele ukusuka kwelinye igumbi. Kungenzeka kube khona ikhamera encane ye-infrared kanye nesipikha sezinhlangothi ezimbili ekamelweni. Uma udinga ukuvuka ebusuku, yilokho ozobiza khona usizo.
Ngaphambi kokulala, lochwepheshe uzodinga ukuhlola imishini. Njengengxenye yalokhu kuhlola, uzovula futhi uvale amehlo akho, uwahambise, uphumule, uthathe ukuphefumula nokuphuma, futhi uphinde uthuthe izingalo nemilenze yakho. Uma kukhona okungahambanga kahle ngetambo, noma uma umuntu ehamba esikhwameni ebusuku, uchwepheshe wakho uzongena ukuze alungise.
Ingabe Ngizolala Esivivinyweni Sokulala-Futhi Ngenzani Uma Angikwazi?
Ukukhathazeka okukhulu abantu abaningi abanakho kungabe bazokwazi ukulala. Ngokumangazayo, iningi labantu liyakwazi ukulala, ngisho nazo zonke izintambo, indawo engavamile, nanoma iyiphi inamba yezinto ezingase ziphazamise. Kuyinto engavamile ukuba umuntu angakwazi ukulala nhlobo.
Uma ukhathazekile ukuthi ngeke ukwazi ukulala, abanye abahlinzeki bezempilo banikeza imithi yokulala noma iphilisi yokulala ukuze isetshenziswe ubusuku bokutadisha. Kunezinye ezingeke zishintshe imiphumela yesifundo sakho sokulala, kufaka phakathi okujwayelekile okushiwo ngokuthi i-zolpidem (Ambien). Qinisekisa ukuthi yonke imithi ivunyiwe udokotela wakho ngaphambi kokuwasebenzisa ubusuku bokutadisha.
Esimweni esinzima kunazo zonke, ukuhlolwa kungabuyekezwa njengoba kudingekile ukuze kutholakale ukubhekwa okwanele kokulala futhi imiphumela iyasebenza. Ungakhathazeki nakuba: iningi labantu liphumelele ngesikhathi sokuzama kwabo kokuqala esifundweni.
Ikusasa Ngemuva kokufundwa kokulala
Abantu abaningi bavuka ngesikhathi esivamile, futhi uma uvumela ochwepheshe bakho bokulala bazi lokhu ngaphambi kokulala, bayokujabulela ukukuvusa (angeke kube khona ama-clock ekamelweni lokulala). Izintambo nezinye izixhobo zokulinganisa zizosuswa ngejubane elimangalisayo, mhlawumbe ezincane ezinemizuzu emihlanu kuya kwezingu-10. Kungase kube khona uhlu lwemibuzo mayelana nokulala kwakho ebusuku ukuqedela.
Ezinye izikhungo zinamanzi, futhi ungakwazi ukulungela usuku lwakho ngaphambi kokushiya. (Khumbula ukuthi ochwepheshe bokulala sebevukile ubusuku bonke, futhi bazimisele ukufika ekhaya ukuba balale, futhi.)
Ngeke ukwazi ukunikeza noma yiluphi ulwazi mayelana nokufunda kwakho kuze kube yilapho udokotela olele ekwazi ukubukeza imiphumela, okungaba amasonto ambalwa. Iziguli eziningi zizohlangana nodokotela emtholampilo ukuze zixoxe ngezincazelo ezifundwayo zokuhlola futhi zibukeze ukwelashwa okungenzeka uma kutholakala isifo sokulala.
Izwi elivela
Uma unemibuzo eminye noma okukhathazayo, unganqikazi ukuxhumana noma isikhungo sokuhlola noma udokotela owanikeze ukuhlolwa egameni lakho. Kwezinye izimo, ukuhlolwa kwe-apnea yokulala ekhaya kungase kube okunye okuvumelekile.
> Umthombo:
> 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.