Ingaba ukulala kwakho kuyingxaki? (Iingxaki zokulala) Masifumanise ukuba yintoni kanye kanye le!

Ukulala yinxalenye ebalulekileyo yobomi bethu. Njengokutya nokusela. Kodwa ngamanye amaxesha obu buthongo buba yingxaki kuthi. Abanye abantu abakwazi ukulala konke konke, ngelixa abanye bengakwazi ukulala nokuba sele belele. Ngoko ke namhlanje siza kuthetha ngezi ngxaki zinxulumene nokulala, okanye ngokwezonyango , iingxaki zokulala .

Zithini ezi ngxaki zokulala?

Ngamafutshane, iingxaki zokulala ziimeko ezithintela umzimba wakho ekufumaneni ukuphumla okufunekayo kwaye uhlale uhlaziyekile emini. Kukho iintlobo ezingaphezu kwama-80 zeengxaki zokulala. Ezi zichaphazela kakhulu:

• Indlela olala kakuhle ngayo (umgangatho wokulala) ibalulekile. Ngamanye amaxesha, nokuba ulele iiyure ezininzi, umzimba wakho awuziva kukhululeka. Yiyo loo nto kunjalo.
• Xa ulala kunye nokuba ungakwazi na ukuhlala ulele (ubude bexesha lokulala kunye nokuguquguquka). Abanye abantu abakwazi ukulala iiyure emva kokulala. Abanye bavuka ezinzulwini zobusuku kwaye abakwazi ukubuyela ebuthongweni.
• Ulala kangakanani kwaye uvuka kangakanani (ubungakanani okanye ubude bexesha lokulala).

Kuqhelekile ukuba sonke sibe nengxaki yokulala ngamanye amaxesha. Kodwa usenokuba nengxaki yokulala ukuba ufumana nayiphi na kwezi zilandelayo:

• Ukuba uhlala unengxaki yokulala.
• Ukuba uziva udiniwe emini nangona ulele ubuncinane iiyure ezisixhenxe ebusuku.
• Ukuba ubuthongo bube yingxaki kangangokuba kunzima ukwenza imisebenzi yemihla ngemihla.

Iingxaki zokulala zihlelwa njani ngokubanzi?

Indlela ezihlelwa ngayo iingxaki zokulala itshintshile ngokuhamba kwexesha. Kutshanje, i-International Classification of Sleep Disorders (ICSD) ihlele iingxaki zokulala ngokusekelwe kwiimpawu, indlela ezichaphazela ngayo umntu (i-pathophysiology), kunye nenkqubo yomzimba ezichaphazelayo. Ngokwenguqulelo yamva nje, `ICSD-3R`, kukho iindidi eziphambili ezininzi:

• Ukungalali: Unengxaki yokulala nokuhlala ulele.
• Iingxaki zokuphefumla ezinxulumene nokulala: Indlela ophefumla ngayo iyatshintsha xa ulele. Umzekelo kukurhona nokuphefumla kancinci.
• Iingxaki zenkqubo yemithambo-luvo ephakathi ezibangela ukozela kakhulu emini (iingxaki ze-Central of hypersomnolence): Ubunzima bokuhlala uphaphile emini, ukuziva ulele ngalo lonke ixesha.
• Ukuphazamiseka kokulala nokuvuka kwesingqisho se-Circadian: Ingxaki ngewotshi yendalo yomzimba wakho (iwashi yangaphakathi) ebangela ukuba ungalali ngexesha elifanelekileyo okanye uvuke kusasa. Cinga ukuba abanye abantu abalali kude kube kusasa kwaye abanakuvuka kusasa.
• IiParasomnias:Izinto ezifana nokuhamba ulele, ukuthetha, nokutya ziyenzeka xa ulele.
• Iingxaki zokushukuma ezinxulumene nokulala: Iintshukumo zomzimba okanye umnqweno onamandla wokushukuma okwenza kube nzima ukulala kunye/okanye ukuhlala ulele.

Olu hlobo lwe-"(ICSD)" luhlala luhlaziywa, ukuze lubandakanye ulwazi lwamva nje malunga neengxaki zokulala kunye neendidi zazo.

Ziziphi iingxaki zokulala eziqhelekileyo?

Nangona kukho iintlobo ezingaphezu kwama-80 zeengxaki zokulala, ezinye zezona zixhaphakileyo zezi:

• Ukungalali Okungapheliyo: Ubunzima bokulala okanye ukuhlala ulele ubusuku bonke ubuncinane iinyanga ezintathu, okubangela ukudinwa emini kunye nokucaphuka.
• I-Obstructive Sleep Apnea: Ukurhona kunye nokuma kancinci xa uphefumla ngexesha lokulala, nto leyo ephazamisa ubuthongo.
• I-RLS (i-RLS): Umnqweno onamandla wokushukuma okanye ukushukumisa imilenze ngelixa uphumle.
• I-Narcolepsy: Awukwazi ukulawula ukuba ulala nini okanye ukuba uhlala ixesha elingakanani uvukile. Usenokulala ngequbuliso.
• Ingxaki Yokulala Emsebenzini WeShift: Umsebenzi wakho weshift (umz., ishift yasebusuku) wenza kube nzima ukulala nokuhlala ulele. Ungaziva ulele ngamaxesha angafanelekanga.
• Isifo Sokulala Esilibazisekileyo: Ulala ubuncinane emva kweeyure ezimbini kunokuba kufanele. Kunokuba nzima ukuvuka ngexesha lesikolo okanye emsebenzini.
• Ingxaki Yokuziphatha Kwi-REM Sleep: Ngexesha lesigaba sokulala se-"REM - Rapid Eye Movement" (Intshukumo Yamehlo Ekhawulezayo), abantu bayazilingisa amaphupha abo. Basenokukhwaza okanye baphakamise iingalo zabo.

Sifuna ukulala ixesha elingakanani ngokwenene?

Sonke siyakufuna ukulala. Kubalulekile ukuba imizimba yethu isebenze kakuhle. Usenokufuna ukulala okungaphezulu okanye okuncinci kunabanye. Kodwa iingcali zithi umntu omdala kufuneka alale iiyure ezisixhenxe ukuya kwezisithoba ngosuku . Le mfuneko yokulala iyahluka ngokweminyaka. Umzekelo, abantwana abancinci kunye nabakwishumi elivisayo banokufuna ukulala okungaphezulu kunabantu abadala.

Zixhaphake kangakanani iingxaki zokulala?

Kuqikelelwa ukuba abantu abangaphezu kwezigidi ezingama-50 eMelika banengxaki yokungalali kakuhle. Ukongeza, kubikwa ukuba abantu baseMelika abangaphezu kwezigidi ezili-100 babo bonke ubudala abalali ngokwaneleyo. Le meko inokubonwa nangapha eSri Lanka.

Zithini iimpawu zokuphazamiseka kokulala?

Iimpawu zeengxaki zokulala ziyahluka ngokuxhomekeke kuhlobo, kodwa nazi ezinye zeempawu eziqhelekileyo:

• Ubunzima bokulala, okanye kuthatha imizuzu engaphezu kwama-30 ukulala.
• Ubunzima bokulala ubusuku bonke, okanye ukuvuka rhoqo phakathi kobusuku nokungakwazi ukubuyela ebuthongweni.
• Uyarhona xa ulele, uzive ufuthanisekile, okanye unengxaki yokuphefumla.
• Xa uphumle, uziva ngathi ufuna ukushukumisa imilenze yakho, kwaye ukwenza njalo kunciphisa uvakalelo (olu luphawu olubonakala rhoqo kwi-Restless Legs Syndrome).
• Xa uvuka kusasa, uziva ngathi awukwazi ukushukuma (Sleep Paralysis).

Ukongeza kwezi mpawu, ukungalali kakuhle kunokubangela ukuba ube nezinye iingxaki emini. Ezinye zazo ziquka:

• Ukulala kakhulu emini, ukudinga ukulala rhoqo emini, okanye ukulala nangona usenza imisebenzi eqhelekileyo.
• Utshintsho kwindlela yokuziphatha, olufana nobunzima bokugxila nokugxila.
• Utshintsho lwengqondo, olufana nokucaphuka lula nokuba nobunzima bokulawula iimvakalelo.
• Ukungakwazi ukwenza umsebenzi wesikolo okanye weofisi ngokufanelekileyo, ukungakwazi ukusebenza kwinqanaba elilindelekileyo.
• Iingozi okanye ukuwa rhoqo.

Ukuba uziva ngathi awulali ngokwaneleyo, okanye ukuba uneempawu eziphazamisana nemisebenzi yakho yemihla ngemihla, qiniseka ukuba ubona ugqirha.

Zithini izizathu zokuphazamiseka kokulala?

Iingxaki zokulala zenzeka xa umjikelo wokulala nokuvuka komzimba wakho uphazamisekile. Kunokubakho izizathu ezithile zoku, kwaye izizathu ziyahluka ngokuxhomekeke kuhlobo lwengxaki yokulala onalo. Ezinye zezizathu eziqhelekileyo ziquka:

• Ukuba luphawu lwemeko yezonyango, efana nesifo sentliziyo, i-asthma, iintlungu, okanye isifo semithambo-luvo.
• Ukuba luphawu lwemeko yempilo yengqondo efana nokudakumba okanye isifo sokuxhalaba.
• Izinto ezibangela imfuza, oko kukuthi, utshintsho oluvela kwimfuza.
• Ukuba yimpembelelo embi yamayeza athile.
• Ukusebenza ebusuku.
• Ukusela i-caffeine (iti, ikofu) okanye utywala ngaphambi kokulala.
• Ukwehla kwamanqanaba eekhemikhali okanye iiminerali ezithile engqondweni.
• Ngamanye amaxesha kusenokungabi lula ukufumana isizathu.

Ngubani osengozini enkulu yokufumana iingxaki zokulala?

Usenokuba sengozini enkulu yokuba neengxaki zokulala ukuba:

• Ukuba unezinye izifo ezingapheliyo.
• Ukuba uxinezelekile kakhulu.
• Ukuba usebenza emva kwexesha.
• Ukuba kukho umntu kusapho lwakho (usapho lwemvelo) okhe waba neengxaki zokungalali.

Uphando lubonise ukuba abafazi banamathuba amaninzi okuba neengxaki zokulala kunamadoda . Kukwaqikelelwa ukuba malunga nesiqingatha sabantu abadala abangaphezu kweminyaka engama-65 ubudala banesifo esithile sokulala .

Kwenzeka ntoni ukuba awulali kakuhle?

Ukuba umzimba wakho awufumani umlinganiselo okanye umgangatho wokulala owufunayo, unokuba nemiphumo engaphezulu kokudinwa nje emini. Ukungalali ngokwaneleyo kunokubangela izinto ezinje:

• Ubunzima bokufunda, ukukhumbula izinto, nokwenza izigqibo.
• Utshintsho kubuntu, njengokuba nomsindo ngokukhawuleza.
• Ixesha lokuphendula elinciphileyo (oku kwandisa umngcipheko weengozi).

Ukungalali ngokwaneleyo kunokufaka isandla kwiimeko zempilo ezifana nezi:

• Uxinzelelo
• Ukutyeba kakhulu
• Uhlobo lwesibini lwesifo seswekile
• Isifo sentliziyo
• Isifo sengqondo esixhalabisayo

Nangona kunqabile, ezinye iingxaki zokulala zinokuba yingozi ebomini, ngoko ke oku akuyonto ithathwa lula.

Ungayixilonga njani ingxaki yokulala?

Ugqirha uza kuxilonga ingxaki yokulala ngokuphonononga iimpawu zakho, enze uvavanyo lomzimba, mhlawumbi enze nezinye iimvavanyo. Uvavanyo lwegazi okanye olunye uvavanyo lwemifanekiso lunokunceda ekufumaneni unobangela weempawu zakho.

Ugqirha wakho angakuxelela ukuba ugcine idayari yokulala . Oku kukubhala phantsi iipateni zakho zokulala. Kufuneka ubhale phantsi ixesha oya kulala ngalo, ixesha olala ngalo, kunye nexesha ovuka ngalo yonke imihla. Ukuba ulala kancinci emini, kufuneka ubhale phantsi nendlela oziva ngayo ngaphambi kokuba ulale nasemva kokuba uvukile.

Kungumbono olungileyo ukugcina ipeni nephepha ecaleni kwebhedi yakho ukuze ungalibali. Kunzima ukwazi ukuba ulale nini kanye kanye, ngoko zama ukuqikelela ixesha uze ulibhale phantsi. Usenokufuna nokusebenzisa "i-smartwatch" okanye "i-actigraph" erekhoda imijikelo yakho yokuphumla kunye nemisebenzi.

Umboneleli wakho oyintloko angakuthumela kwingcali yokulala, enokwenza uvavanyo olubizwa ngokuba yi-polysomnogram . Oku kubandakanya ukurekhoda ngekhompyutha imisebenzi ethile yomzimba wakho kunye nengqondo yakho ngelixa ulele. Olu lwazi luyahlalutywa ukuze kuqinisekiswe ukuba unengxaki yokulala.

Nguwuphi umbuzo ugqirha angakubuza wona?

Ugqirha angakubuza imibuzo efana nale ukuze afunde ngeepateni zakho zokulala:

• Zingaphi iiyure olala ngazo ebusuku?
• Ngaba uyajika ulale?
• Ngaba ulala emini?
• Kuthatha ixesha elingakanani ukulala?
• Ngaba uvuka ezinzulwini zobusuku?
• Ingaba usebenza ebusuku?
• Uziva ulele kangakanani emini?
• Ngaba uyarhona?

Iingxaki zokulala zinyangwa njani?

Kukho iindlela ezahlukeneyo zonyango lweengxaki ezahlukeneyo zokulala. Ezinye zazo zezi:

• Tshintsha iindlela zakho zokulala ukuze umise ishedyuli yokulala rhoqo kunye nococeko oluhle lokulala.
• Iindlela zonyango lwengqondo ezifana neCognitive Behavioral Therapy (CBT).
• Ukusela amayeza (iipilisi zokulala okanye iziyobisi ezikhulisa ukuphaphama) okanye izongezo (umz., i-melatonin).
• Ukutshintsha okanye ukutshintsha umthamo wamayeza abangela ukozela kakhulu (ungayeki naliphi na iyeza ngaphandle kwemvume kagqirha wakho).
• Ukusebenzisa umatshini we-CPAP (Continuous Positive Airway Pressure) okanye ukufakelwa i-neurostimulator ngotyando kwi-sleep apnea.
• Ukusebenzisa unyango olukhanyayo.

Ugqirha wakho uza kukucebisa unyango olulungele imeko yakho. Ugqirha wakho uza kuxoxa nawe ngemiphumo emibi enokubakho ngaphambi kokuba uqale unyango.

Amanye amayeza okuthintela iingxaki zokulala

Ugqirha unokucebisa amayeza okanye izongezo ezifana nezi:

• Kwizinto zokungalali: Izinto zokuncedisa ukulala ezifana ne -`(Melatonin)`, `(Zolpidem)`, `(Zaleplon)`, `(Eszopiclone)`, `(Ramelteon)`, `(Suvorexant)`, `(Lemborexant)` okanye `(Doxepin)`.
• I-Restless Legs Syndrome: Amayeza anjenge `(Gabapentin)`, `(Gabapentin enacarbil)` okanye `(Pregabalin)`.
• Ingxaki yokungalali (i-Narcolepsy): Izivuseleli okanye iziyobisi ezinyusa ukuphaphama ezifana ne-`(Modafinil)`, `(Armodafinil)`, `(Pitolisant)`, `(Solriamfetol)`.

Onke la mayeza afanele athathwe kuphela emva kwengcebiso kagqirha.

Singenza ntoni ukuze silale kakuhle? (Ucoceko Ebuthongweni)

Ugqirha wakho unokukucebisa ukuba uziqhelise ucoceko lokulala . Oku kuthetha ukutshintsha imikhwa yakho yokulala ukuze udale indawo elungileyo yokulala kakuhle. Ungalala kamnandi ebusuku ngokwenza ezi zinto zilandelayo:

• Yenza indawo yokulala ekhululekileyo: Yenza igumbi lakho lokulala lipholile, lizole, kwaye libe mnyama. Ukuba ingxolo ikugcina uvukile, sebenzisa ingxolo yangasemva, efana "nengxolo emhlophe," okanye unxibe "ii-earplugs." Ukuba ukukhanya kuphazamisa ubuthongo bakho, sebenzisa "imaski yokulala" okanye "iikhethini ezimnyama."
• Nciphisa uxinzelelo: Zama ukunciphisa uxinzelelo oluvayo ngaphambi kokuba ulale. Ungenza into efana nokwenza "uluhlu lwezinto ekufuneka zenziwe" ngokuhlwa. Oku kuluncedo kwabo bazifumana becinga ebhedini ebusuku. Yiya kulala unesimo sengqondo esihle, ngaphandle kwengcinga ezimbi ezifana nokuthi, "Ukuba andilali kakuhle ebusuku ngokuhlwa, ndiza kuphila njani ngomso?"
• Sebenzisa ibhedi kuphela xa ulala okanye ulala ngesondo: Musa ukubukela iTV, ukubukela iividiyo kwifowuni yakho, ukutya, okanye ukusebenza kwigumbi lokulala.
• Misela inkqubo eqhelekileyo yokulala:Yenza imikhwa efana nokuhlamba ngamanzi afudumeleyo, ukumamela umculo othomalalisayo, okanye ukufunda incwadi ngaphambi kokuba ulale yonke imihla. Ziqhelise ukwenza umthambo wokuphumla okanye ukucamngca. Vuka ngexesha elifanayo yonke imihla, kuquka nangeempelaveki.
• Musa ukujonga iwotshi: Jika iwotshi yakho uyijonge phezulu, okanye ujike isikrini sefowuni yakho sijonge phezulu. Sebenzisa i-alamu kuphela ukukuvusa. Ukuba awukwazi ukulala emva kwemizuzu engama-20, phuma kwigumbi lokulala. Yiya kwelinye igumbi ufunde incwadi okanye wenze into ephumzayo engabandakanyi ixesha lesikrini.
• Zilolonge rhoqo: Ukuzilolonga kunokukunceda ulale ngcono. Kodwa ukuba unengxaki yokulala, kuphephe ukuzilolonga zingadlulanga iiyure ezine emva kokulala. Kwakhona, kuphephe ukuzilolonga okunzima xa sele usondele ixesha lokulala.

Yintoni esifanele siyiphephe ukuyenza ukuze silale kakuhle?

Ukuba ufuna ukuphucula ubuthongo bakho, ziphephe ezi zinto kwiiyure ezintathu ukuya kwezine ngaphambi kokulala :

• Iziselo ezine-caffeine (ezifana ne-soda, iti, ikofu).
• Icuba (njengecuba).
• Utywala.
• Ukulala emva kwentsimbi yesi-3 emva kwemini.
• Itshokolethi.
• Ukutya okunzima.

Yintoni onokuyilindela ukuba unengxaki yokungalali kakuhle?

Iingxaki zokulala zinokuchaphazela impilo yakho iyonke. Usenokungabi namandla aneleyo okwenza izinto ofuna ukuzenza, okanye ukugqiba eminye yemisebenzi yakho yemihla ngemihla. Usenokuphoswa ziziganeko ezikhethekileyo ngenxa yengxaki yakho yokulala. Ngaphezu koko, ukuba uqhuba imoto okanye usebenzisa oomatshini abanzima, usenokuba ubeka wena nabanye emngciphekweni kuba awuphumli ngokwaneleyo.

Ukuba unengxaki yokulala kakuhle ebusuku ukuze uvuke uhlaziyekile, thetha nogqirha wakho. Kukho unyango olunokunceda ukulawula iingxaki ezininzi zokulala kwaye lukubuyisele endleleni efanelekileyo.

Ezi meko ziya kuhlala ixesha elingakanani?

Akukho xesha limiselweyo lokuba ingxaki yokungalali iya kuyeka nini ukukuchaphazela. Usenokufumanisa ukuba uzive ungcono kwiiveki okanye kwiinyanga ezimbalwa. Abanye banokufuneka balawule le meko ubomi babo bonke. Thetha nogqirha wakho ngemeko yakho ethile.

Ufanele uye nini kugqirha?

Ukuba unengxaki yokulala, ukuhlala ulele, ukuhlala uphaphile, ukulala kamnandi ebusuku, okanye ukozela okanye ukudinwa okungachazekiyo emini, thetha nogqirha. Musa ukulibazisa.

Yeyiphi imibuzo ebalulekileyo ekufuneka uyibuze ugqirha?

• Luhlobo luni lwengxaki yokungalali endinayo?
• Ingxaki yam yokungalali imbi kangakanani?
• Luhlobo luni lonyango olucetyiswayo?
• Ngaba kukho naziphi na iziphumo ebezingalindelekanga zonyango?
• Ndingayiphucula njani imikhwa yam yokulala (ucoceko lokulala)?
• Ngaba kufuneka ndidibane nengcali yokulala?
• Ngaba ndifuna i-``(i-referral)`` ukuze ndibone ingcali?
• Ngaba kukho amayeza owacebisayo ukunceda kwingxaki yam yokungalali?
• Kufuneka ndikubone kangaphi?
• Ngaba kukho amayeza endifanele ndiyeke ukuwasebenzisa?

Okokugqibela, kufuneka ndikuxelele... (Umyalezo Wokuya Ekhaya)

Iingxaki zokulala zinokuba nefuthe elikhulu kubomi bakho. Zinokuphazamisana nokukwazi kwakho ukucinga, ukusebenza kwakho esikolweni okanye emsebenzini, impilo yakho yengqondo, kunye nempilo yakho yomzimba. Iingxaki zokulala eziqhelekileyo zinokukuthintela ekufumaneni ubuthongo obuzolileyo nobunzulu obufunekayo ukuze usebenze kakuhle.

Ukuba unengxaki yokulala, ungathandabuzi ukuya kugqirha. Impilo yakho, kwanolonwabo lwakho ebomini, luxhomekeke ekulaleni kakuhle.

Ziqhelise ucoceko lokulala kakuhle kwaye ulandele imiyalelo kagqirha wakho. Uza kuziva ungcono kungekudala.

Ukulala , iingxaki zokulala, ukungalali, ukurhona, ukulala kakuhle, impilo yengqondo, iingcebiso zonyango