Unowanzo kurara masikati here? Ngatidzidzei nezvebvunzo yeMSLT (Multiple Sleep Latency Test)

Unonzwawo hope kamwe kamwe here wovhara maziso ako masikati, uchishanda kana kutaura? Kunyangwe uchirara zvakanaka husiku, unonzwa kuneta zvakanyanya uye hope here masikati usina simba? Kana hope idzi dzakawandisa dzemasikati dzichikanganisa mabasa ako ezuva nezuva, nhasi tiri kutaura nezvebvunzo yakakosha inogona kuitwa kuti uwane chikonzero.

Chii chinonzi MSLT?

Muchidimbu, `MSLT` (Multiple Sleep Latency Test) ibvunzo inoyera kuti zvinotora nguva yakareba sei kuti urarare masikati. Inoratidzawo kuti unopinda muzvikamu zvipi zvekurara munguva pfupi iyoyo yekurara. Vanachiremba vanoshandisa bvunzo iyi kuti vawane chikonzero chekurara kwako kwakanyanya masikati uye kuongorora matambudziko ekurara ane chekuita nazvo.

Ndedzipi mhando dzezvirwere zvinoonekwa nebvunzo iyi?

Bvunzo ye `MSLT` inobatsira zvikuru pakuongorora zvirwere zviviri.

Bvunzo iyi inoitwa masikati, asi inogara ichiitwa mushure mekumwe kurara husiku hwapfuura.

Ndiani anoda bvunzo iyi yeMSLT?

Kana zvichikuomera kuramba wakamuka masikati, chiremba wako anogona kukurudzira bvunzo iyi. Fungidzira uri mumusangano unokosha kuhofisi, kana uchityaira mota. Chii chingaitika kana ukangoerekana warara panguva yakaita seiyi... Kana hope idzi dzave dzichikanganisa mabasa ako ezuva nezuva, basa, uye zvidzidzo kwemwedzi yakati wandei, zvakakosha kuti uiongorore.

Kazhinji, chiremba anotanga akubvunza mibvunzo mishoma, kana kuti akupe mibvunzo mipfupi yakaita seEpworth sleepiness scale. Izvi zvinoitirwa kuongorora kuti hope idzi dziri kukanganisa sei hupenyu hwako hwezuva nezuva.

Bvunzo iyi inoitwa sei?

MSLT inosanganisira kurara kashanu maawa maviri ega ega mukati mezuva. Nguva imwe neimwe yaunorara, une masensa madiki akabatana nemuviri wako. Masensa aya anotarisa zvinhu zvakaita sekushanda kwehuropi hwako uye mafambiro emaziso.

Vanachiremba vari kunyanya kutarisa zvinhu zviviri pano:

1. Unorara nekukurumidza sei?

2. Unopinda muchikamu chekurara chinonzi `REM` (Rapid Eye Movement) here panguva yekurara kwenguva pfupi iyoyo?

Unofanira kugadzirira sei bvunzo isati yaitwa?

Chiremba wako achakupa mirairo yakajeka yezvaunofanira kuita usati waongororwa, izvo zvinogona kusanganisira:

• Nyora pasi nguva yaunorara uye nguva yaunomuka zuva nezuva kwemavhiki maviri.
• Tevedzera maitiro chaiwo ekurara: Edza kurara uye kumuka panguva imwe chete zuva nezuva kwemavhiki mashoma bvunzo isati yaitwa.
• Kupfeka mudziyo weactigraph: Chiremba wako anogona kukupa mudziyo mudiki, wakaita sewachi, waunopfeka paruoko rwako kuti uongorore maitiro ako ekurara uye ekumuka.
• Kuchinja Mishonga: Unofanira kuzivisa chiremba wako nezvemishonga yauri kutora parizvino. Mimwe mishonga inogona kukanganisa mhedzisiro yebvunzo iyi, saka chiremba wako angangoda kuimisa kwenguva pfupi kana kuichinja. Usamborega kutora chero mishonga usina mvumo yachiremba wako.

Mushure mekudzidza nezvekurara (polysomnography) husiku husati hwaitwa bvunzo yeMSLT, unogona zvakare kutorwa ropa kana weti (kuongororwa kwemishonga) mangwanani kuti utarise mimwe mishonga kana mishonga inogona kukanganisa kurara.

Chii chinoitika pazuva rebvunzo?

Pazuva rebvunzo, chimwe chinhu chakadai chinoitika:

1. Ucharara pamubhedha uye nyanzvi ichabatanidza masensa paganda rako.

2. Mushure mekutarisa kuti vari kushanda zvakanaka, anodzima mwenje mumba obva abuda.

3. Unokurudzirwa kurara.

4. Uchamutswa mushure menguva yakatarwa (inenge maminetsi makumi maviri).

5. Wobva wapihwa zororo remaawa maviri. Munguva iyi, unogona kudya, kunwa (hapana caffeine - kofi, tii, chokoreti, zvinwiwa zvisina kudhakwa), kutarisa foni yako, kana kuverenga bhuku. Asi haugone kurara panguva iyi. Unofanira kuramba wakamuka.

6. Mushure memaawa maviri, zvipe mukana wekurara sezvakatsanangurwa pamusoro apa.

Maitiro aya anodzokororwa kashanu mukati mezuva. Kana muine mibvunzo, pane maikorofoni yekutaura nenyanzvi kunze kwekamuri.

Chii chaunofanira kuita kana usingarare panguva yeMSLT?

Iri idambudziko revanhu vazhinji. Hazvisi nyore kurara munzvimbo itsva ine masensa akawanda mumuviri wako. Izvi zvakajairika. Kana ukasarara mukati menguva yakatarwa (maminetsi makumi maviri), nyanzvi yezvemagetsi ichainyora ichiti "Zvakatora maminetsi makumi maviri kuti urarame" uye wotanga nguva yako yekuzorora kwemaawa maviri. Saka usazvidya moyo nazvo.

Unogonawo kuuya nechimwe chinhu kubva kumba, chakadai sepiro, jira remubhedha, kana bhuku, kuti zvikubatsire kurara zvakanaka.

Maitiro ekuona mhedzisiro yebvunzo?

Mushure mekuongororwa, chiremba wako achaongorora zvawakawana, achishandisa zvinhu zvakaita senguva yaunowanzo rara uye nguva dzaunopinda muhope dzeREM.

Zvinowanzotora munhu ane hutano maminetsi angangoita gumi nerimwe kuti arare masikati. Chiremba haazongotaridzi chete zvabuda muongororo iyi ye'MSLT', asiwo dhayari yako yekurara, mushumo webvunzo yekurara yehusiku hwapfuura, nezvimwe zvese kuti asvike pamhedziso yekupedzisira.

Ndinofanira kuona chiremba rini?

Kana uri kunzwa hope dzakanyanya masikati dziri kukudzivisa kushanda zvakanaka, usazviregeredza. Iva nechokwadi chekutaura nachiremba wako nezvazvo. Iye anogona kuita bvunzo yeMSLT kana mimwe miedzo kuti aone chikonzero chaicho uye kunyora mushonga wakakodzera.

Kana zvabuda muongororo zvikaratidza kuti une chirwere, chiremba wako achakupa mazano emishonga kana shanduko dzemararamiro anodiwa kuti uderedze zviratidzo izvozvo.