Ngaba nawe ulala ebusuku kakhulu? Ngaba unengxaki yokuvuka kusasa? Masithethe nge (Delayed Sleep Phase Syndrome)

Ngaba ngamanye amaxesha uzifumana ulala ebusuku kakhulu? Ngaba uzifumana ungakwazi ukuvuka ngexesha elifanelekileyo kusasa kwaye uzive udiniwe imini yonke? Usenokucinga, "Ndingumntu nje othanda ukulala ebusuku." Kodwa, akunjalo rhoqo. Namhlanje siza kuthetha ngemeko enokubangela le ngxaki, eyaziwa ngokwezonyango njenge-`(Delayed Sleep Phase Syndrome - DSPS)`.

Ngoko ke yintoni le ngxaki yokulala okulibazisekileyo (DSPS)?

Ngamafutshane, `(Delayed Sleep Phase Syndrome)` kuxa iwotshi yendalo yomzimba wakho (esiyibiza ngokuba yi`(Circadian rhythm)`) isebenza kade kancinci. Ukuchaneka, uqala ukulala ubuncinane iiyure ezimbini emva kwexesha lokulala kwakho eliqhelekileyo. Cinga ngale ndlela. Ukuba umntu oqhelekileyo uya kulala malunga ne-10 pm aze avuke malunga ne-6.30 am, umntu one`(DSPS)` akalali de kube emva kwe-12 am, mhlawumbi nge-1 okanye nge-2 am. Ngoko ke kunzima kakhulu ukuvuka kusasa ukuze uye esikolweni okanye emsebenzini ngexesha. Ukuba abantu abanjalo bagcina `(Sleep diary)` malunga namaxesha abo okulala, kuya kubonisa ukuba balala kancinci kakhulu phakathi evekini (kodwa balala rhoqo ngaphandle kokuvuka rhoqo ebusuku) kwaye balala de kube semini, mhlawumbi nge-1 okanye nge-2 am ngeempelaveki. Unokucinga, "Ndingumntu nje othanda ukulala ebusuku." Kodwa i-DSPS yahlukile. Ukuba "ungumntu othanda ukulala ebusuku," awuyi kuba nengxaki yokulala okanye yokungakhathali emini njengomntu one-DSPS. Umntu one-DSPS akanakulawula ukuba umzimba wakhe umxelela nini ukuba alale. Oogqirha ngamanye amaxesha babiza oku ngokuthi "Delayed Sleep Phase Syndrome" okanye "Delayed Sleep-Wake Phase Disorder."

Loluphi uhlobo lokuphazamiseka kokulala olu?

I-DSPS sisifo sokulala esiwela phantsi koluhlu lweengxaki zokulala zesingqisho se-circadian. Isingqisho sakho se-circadian yiwotshi yangaphakathi yomzimba wakho esebenza iiyure ezingama-24 ngosuku, ekunceda uhlale uphaphile emini kwaye ulale ebusuku. Lo mjikelo ulawula izinto ezininzi, kubandakanya ubushushu bomzimba wakho kunye nokugaya ukutya.

Ngaba kukho iintlobo eziphambili ze-DSPS?

Ewe, kukho iintlobo ezimbini eziphambili ze-DSPS. Oku kugqitywa lixesha lokukhululwa kwehomoni ekhuthaza ukulala iMelatonin kwisigqi sakho se-circadian. Esi siginali sixelela iwotshi yomzimba wakho ukuba lixesha lokulala.

• I-DSPS elungelelaniswe yi-Circadian: Apha, i-hormone `( Melatonin )` iqala ukusebenza ngaphantsi kweeyure ezimbini ngaphambi kokuba ulale.
• I-DSPS engalunganga ye-Circadian: Apha, i-hormone ethi " Melatonin " isebenza ngaphezulu kweeyure ezimbini ngaphambi kokuba ulale, okanye emva kokuba ulele.

Nangona olu hlobo lolwahlulo lusenokubonakala lunzima kancinci, kunokuba kubalulekile ukuba ugqirha acebe unyango.

Zithini iimpawu ze-(DSPS)?

Umntu one-``(DSPS)`` unokufumana iimpawu ezifana nezi:

• Ukungakwazi ukulala ngexesha ofuna ngalo, okanye ngelo xesha into eyamkelekileyo kuluntu.
• Kunzima ukuvuka kusasa ngexesha olifunayo, okanye ngexesha elamkelekileyo kuluntu ngokubanzi.

Oku kunokukhokelela kwiingxaki ezingaphezulu:

• Ukuziva ulele kakhulu emini.
• Ubunzima bokukhumbula, ukunikel’ ingqalelo, kunye nokugxila.
• Utshintsho kwindlela yokuziphatha kunye/okanye kwimo yengqondo, umzekelo, ukucaphuka.

Ngamanye amaxesha, iimpawu ze-"DSPS" zinokuba nzima ukwahlula kwezinye iimeko zokulala ezibangelwa yi-hypersomnolence, ezifana ne-"narcolepsy" (imeko ebangela ukozela ngequbuliso) kunye ne-"idiopathic hypersomnia" (ukozela ngokugqithisileyo ngaphandle kwesizathu).

Kutheni le nto (DSPS) isenzeka?

`(DSPS)` ibangelwa ikakhulu zizinto zemfuza . Oku kuthetha ukuba le meko inokubangelwa kukutshintsha kwe-`(DNA)` yakho. Nangona oogqirha bengenakuzivavanya ezi mfuza, abantu abaninzi bafumana isiqabu xa befumanisa ukuba unobangela weempawu zabo asikokuba "buvila", kodwa lutshintsho lwemfuza. Uphando lubonise ukuba le mpembelelo yemfuza ibangela ukuba umzimba wakho ube `(isigqi seCircadian)` sendalo ibe mide kancinci kunesiqhelo. Yingakho umzimba ungafuni ukulala ngexesha elifanelekileyo.

Yintoni eyenza imeko (yeDSPS) ibe mandundu?

Ezinye izinto zingenza iimpawu zakho ze-``(DSPS)'' zibe zimbi ngakumbi:

• Ukulibaziseka kweJet (umahluko wexesha) xa usiya kwelinye ilizwe.
• Ukuphumla ebhedini ixesha elide.
• Ukuba neshedyuli yokulala engacwangciswanga.
• Imikhwa emibi yokulala (umzekelo, ukusela izinto ezifana nekofu ngaphambi kokulala).
• Ukuvezwa kukukhanya okugqithisileyo ngaphambi kokulala kunye nokukhanya okuncinci emini.

Ngubani osengozini enkulu yokuphuhlisa isifo (i-DSPS)?

I-DSPS ixhaphake kakhulu kubantu abaselula nabaselula . Oku kungenxa yokuba isingqisho somzimba esiqhelekileyo siyatshintsha ngexesha lokufikisa. Ingachaphazela nabantu abadala, ingakumbi abafazi abaneminyaka engama-40 ukuya kwengama-60 ubudala. Olunye uphando lufumanise ukuba ama-90% abantu abadala abafunyaniswe bene-DSPS babenezi mpawu besebancinci. Ukuba kukho umntu kusapho lwakho onayo le meko, kusenokwenzeka ukuba ube nayo.

Ziziphi iingxaki ezinokubakho ngenxa ye-(DSPS)?

`(DSPS)` inokubangela iingxaki ezifana nezi:

• Uxinzelelo : Iindlela zakho zokulala zinokuchaphazela indlela ovakalelwa ngayo kunye namanqanaba akho amandla. Abantu abangaphezu kwama-60% abane-DSPS banengxaki yoxinzelelo.
• Ingxaki yokusebenzisa iziyobisi: Abantu abaninzi abanengxaki yokusebenzisa iziyobisi (DSPS) badla ngokusebenzisa ikofu, iipilisi zokulala, okanye utywala kakhulu ukuze bahlale bephaphile okanye balale.

Ukongeza, "(DSPS)" inokuchaphazela umsebenzi wesikolo kunye nokusebenza komsebenzi. Inokubangela ukuba ufike emva kwexesha okanye ungakwazi ukuya kwimicimbi ebalulekileyo.

Indlela yokuqaphela (i-DSPS)?

Ukuze uxilonge ``(DSPS)``, ugqirha okanye ingcali iya kukubuza ngeempawu zakho kwaye ikucele ukuba ugcine ``idayari yokulala`` okanye ``ingxelo yokulala`` . Idayari yokulala kulapho:

• Lixesha lokulala.
• Ixesha lokulala (malunga)
• Ixesha lokuvuka

Ukurekhoda izinto ezinje. Gcina incwadi yokubhala kunye nepeni ecaleni kwebhedi yakho ukuze ungalibali ukubhala phantsi ixesha. Ekubeni ungenakubhala phantsi ixesha olele ngalo, yibhale kusasa njengesikhumbuzo esiqatha. Ugqirha wakho uza kukuxelela ukuba kufuneka ugcine eli dayari ixesha elingakanani. Ukuqinisekisa ukuxilongwa, ugqirha wakho unokukucela ukuba unxibe isixhobo esibizwa ngokuba yi-'Actigraph '. Oku kurekhoda imijikelo yakho yokuphumla kunye nomsebenzi. Oku kunokukunceda ubone ukuba ulala nini kwaye uvuke nini. Kuya kufuneka unxibe esi sixhobo malunga neentsuku ezisi-7 ukuya kwezili-14. Ukongeza, ugqirha wakho unokwenza iimvavanyo ezifana ne-'Dim Light Melatonin Onset (DLMO)' , i-'Polysomnography - PSG' okanye 'isifundo sokulala', kunye ne-'Multiple Sleep Latency Test (MSLT') . Ezi mvavanyo zinokunceda ukwahlula i-DSPS kwezinye iingxaki zokulala, ezifana ne-Narcolepsy. Iingxaki zokulala eziqhelekileyo, ezifana ne-Obstructive Sleep Apnea (OSA), zinokwenza i-DSPS ibe mandundu. Ugqirha wakho uya kuxilonga aze anyange ezo meko.

Iphathwa njani (i-DSPS)?

Ukuze unyange i-DSPS, ugqirha unokucebisa oku kulandelayo:

• Ukutshintsha imikhwa yakho yokulala.
• Ukuseta ishedyuli yakho yokulala .
• Unyango olukhanyayo.
• Ukusela amayeza.

Ukutshintsha imikhwa yokulala

Ugqirha wakho unokucebisa utshintsho kwindlela olala ngayo, olufana:

• Gcina igumbi lakho lokulala okanye indawo yokulala ipholile. Umzekelo, musa ukusebenzisa iingubo ezinzima ehlotyeni, okanye usebenzise ifeni ethuleyo egumbini.
• Vala iikhethini zefestile okanye iiblinds ukuvala ukukhanya. Ungasebenzisa nemaski yamehlo.
• Phumla ngaphambi kokuba ulale. Umzekelo, hlamba ngamanzi ashushu.
• Cima izixhobo ze-elektroniki ezifana neefowuni , iithelevishini, kunye nemidlalo yevidiyo kwiyure ngaphambi kokuba ulale. Ukukhanya okuluhlaza okwesibhakabhaka okukhutshwa zezinye izixhobo kuphazamisa indlela umzimba wakho ovelisa ngayo i-hormone melatonin.
• Ziqhelise ukulandela ishedyuli yokulala efanayo phakathi evekini njengoko usenza ngeempelaveki. Oku kuyasebenza nakwiiholide.
• Kuphephe ukutya ukutya okune-caffeine, njengekofu, itshokolethi, kunye neti, ngokuhlwa ingakumbi ngaphambi kokuba ulale.
• Kuphephe ukusebenzisa izinto ezivuselela ingqondo ezifana notywala, i-nicotine, kunye nokuzilolonga ngamandla iyure ngaphambi kokuba ulale.

Kunokuba nzima ukutshintsha imikhwa yasebusuku ebisele igxilile kangangeminyaka. Ukuze kube lula ukutshintsha, khetha umkhwa omnye okanye emibini emitsha uze uyifake kwinkqubo yakho yesiqhelo ide ibonakale ngathi yeyokwemvelo. Emva koko yongeza enye okanye ezimbini. Kuya kukunceda ukuba uqhele utshintsho kancinci kancinci kunokuba uzame ukutshintsha yonke into ngaxeshanye.

Ukuseta ishedyuli yokulala

Ukuseta ishedyuli yokulala kuthetha ukumisela ixesha elifanayo lokuvuka kwakho. Ukuba umzimba wakho uqhele ishedyuli ethile, kuya kuthatha ixesha ukuqhelana nenye entsha. Eyona nto ibalulekileyo apha kukuseta ixesha lakho lokuvuka kwangethuba. Emva koko ixesha lakho lokulala liza kufika ngokuzenzekelayo kwangethuba. Kukho iindlela ezimbini zokutshintsha ishedyuli yakho yokulala:

• `Ukuphucula iwotshi yakho yangaphakathi`: Ungalala imizuzu embalwa kwangethuba ubusuku ngabunye ude ufikelele kwixesha lakho lokulala olithandayo. Umzekelo, ukuba ulala ngo-12 ngobusuku obunye, ulale ngo-11:45 ngobusuku obulandelayo, uze ulale ngo-11:30 ngobusuku obulandelayo, njalo njalo.
• Ukulibazisa iwotshi yakho yangaphakathi (Chronotherapy): Ungalala emva kweyure enye ukuya kwezintathu okanye ngaphezulu ubusuku ngabunye de kube lixesha lokulala olithandayo. Umzekelo, ungatshintsha ixesha lakho lokulala ukusuka kwi-12pm ukuya kwi-8am, ukusuka kwi-3am ukuya kwi-11am, ukusuka kwi-6am ukuya kwi-2pm, njalo njalo de ufikelele usukelo lwakho (mhlawumbi kwi-11pm ukuya kwi-7am). Oku kuya kufuna iintsuku ezimbalwa zokuphumla kwimisebenzi yoluntu okanye izibophelelo. Ungazama oku ngexesha leholide okanye ngelixa uthatha ikhefu esikolweni okanye emsebenzini. Ingcamango yale ndlela kukuba kulula ukuba umzimba wakho uqhele ukulala emva kwexesha kunokulala kwangoko.

Kubalulekile ukuhlala ugxile kwaye usebenzele iinjongo zakho xa usenza ezi zinto. Kulula ukulibala ixesha lakho lokulala ngeempelaveki nangeeholide. Kodwa iwotshi yakho yomzimba isebenza kakuhle kuphela ukuba uyayiqhela. Nangona ungayilawula iwotshi yakho yomzimba ngokunamathela kwixesha elingqongqo lokulala nexesha lokuvuka , ayizukuyinyanga imikhwa yokuba nomjikelo wokulala nokuvuka obambezelekileyo. Emva kweenyanga ezimbalwa usebenza kwishedyuli ehambelanayo, ungenza utshintsho oluthile ngeziganeko ezikhethekileyo.

Unyango olukhanyayo

Abanye oogqirha bacebisa unyango lokukhanya njengonyango lwe-DSPS. Oku kubandakanya ukuthenga ibhokisi yokukhanya ekhethekileyo. Ufanele uyinxibe malunga nesiqingatha seyure kusasa. Oku kunceda ukuseta kwakhona iwotshi yomzimba wakho. Ugqirha wakho uza kukunika iingcebiso malunga nohlobo lwebhokisi yokukhanya omawuyithenge kunye nendlela yokuyisebenzisa. Enye indlela ugqirha wakho anokuyicebisa kukuchitha imizuzu engama-30 ngaphandle elangeni emva kokuvuka kusasa. Kunokukunceda nokunciphisa ukuvezwa kwakho kukukhanya okuvela kwizixhobo ze-elektroniki ngokuhlwa.

Amayeza e-(DSPS)

Ugqirha wakho unokucebisa ukuba uthathe isongezelelo se-melatonin ukukunceda ulungise isigqi sakho se-circadian. Umzimba wakho uvelisa i-melatonin ngokwendalo ukunceda ukulawula umjikelo wakho wokulala nokuvuka. I-pineal gland engqondweni yakho ikhupha uninzi lwe-melatonin ebusuku. Ungadinga i-melatonin eyongezelelweyo ukukunceda ubuyele kwindlela yakho yokulala. Ugqirha wakho uya kukucebisa idosi efanelekileyo ye-melatonin. Umzekelo, idosi ephantsi (0.5 ukuya kwi-1 mg) idla ngokuba yidosi yokuqala. Eli asiloyeza lokulithatha ngaphambi kokulala; kufuneka lithathwe malunga neeyure ezine ngaphambi kokuba ulale ngokulindelekileyo. Soloko ujongana nogqirha wakho ngaphambi kokongeza naliphi na iyeza kwinkqubo yakho. Soloko ulandela imiyalelo kagqirha wakho ukuze usebenzise eli yeza ngokukhuselekileyo.

Ihlala ixesha elingakanani (i-DSPS)?

I-DSPS ayizukuphela ngokupheleleyo. Ifuna unyango oluqhubekayo ukuze ilawuleke. Kungathatha iiveki ukuya kwiinyanga ukuba umjikelo wakho wokulala nokuvuka uzinze kwakhona. Ukuze ugcine ishedyuli yakho isendleleni, kufuneka uqhubeke usebenza kwisicwangciso sakho sonyango.

Ngaba ikho indlela yokunyanga isifo esingapheliyo (i-DSPS)?

Hayi, akukho nyango luhlala luhleli lwe-DSPS. Nangona kunjalo, unyango lunokunceda ukunciphisa iimpawu zakho kwaye luphucule ubuthongo bakho.

Injani imeko (ye-DSPS)?

Abantu abaninzi banokufumana iziphumo ezingcono ukuba balandela isicwangciso sonyango esibanceda balungise ishedyuli yabo yokulala. Ukuba ayinyangwa, i-DSPS inokuchaphazela ubomi bakho bemihla ngemihla. Ungaziva udiniwe ngalo lonke ixesha, nto leyo eyenza kube nzima ukuhlala usebenza, okanye ukwenza izinto ozithandayo. Abantu abaninzi abane-DSPS nabo banengxaki yokudakumba. Ukuba uziva uxinezelekile kuba ungalali ngokwaneleyo, thetha nogqirha wakho. Usenokucebisa unyango olongezelelweyo, olufana ne-Cognitive Behavioral Therapy (CBT).

Ndifanele ndimbone nini ugqirha?

Ukuba unengxaki yokulala ebusuku kwaye unengxaki yokuvuka kusasa, bona ugqirha. Ukuba ufunyaniswe une-DSPS kwaye utshintsho kwindlela olala ngayo aluncedi iimpawu zakho, xelela ugqirha wakho. Angakunceda wenze utshintsho kwisicwangciso sakho sonyango.

Ndingayibuza yiphi imibuzo ugqirha wam?

• Ngaba ndifanele ndithenge ibhokisi yokukhanya? Ndiyisebenzisa njani?
• Ndingayitshintsha njani imikhwa yam yokulala?
• Ngaba ndifanele ndithathe izongezo ze-melatonin? Ukuba kunjalo, ndifanele ndizithathe kangaphi kwaye nini?
• Ngaba kukho naziphi na iziphumo ebezingalindelekanga ezibangelwa kukuthatha izongezo zeMelatonin?
• Ngaba ndingafumana esinye isifo sokungalali kakuhle, njengeNarcolepsy okanye i-OSA?

Ngaba i-(DSPS) yinxalenye ye-(ADHD)?

Utshintsho kumjikelo wakho wokulala lunokuchaphazela ingqalelo yakho kunye nokusebenza kwakho emini. Izifundo ziqikelela ukuba ukuya kuthi ga kwi-75% yabantu abafunyaniswe bene- Attention-Deficit/Hyperactivity Disorder (ADHD) banemeko echaphazela isigqi sabo se-circadian. Xa ungakwazi ukulala kwaye ungakwazi ukuvuka kusasa, usenokungaziva ufuna ukuthatha inxaxheba kwimisebenzi yasemini. Kunokuba yinto ecaphukisayo xa umzimba wakho ungakulungelanga ukulala, nokuba udiniwe ngokwasemzimbeni nangokwengqondo. Into ebalulekileyo kukuqonda ukuba i-Delayed Sleep Phase Syndrome (DSPS) ayisiyonto eyenziwa ngabom. Ugqirha unokukunceda ulungise ishedyuli yakho yokulala ukuze ikufanele kwaye akuncede uqale usuku uzive uhlaziyekile.

Izinto ezibalulekileyo ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ngoko ke ndiyathemba ukuba ngoku uyiqonda ngcono i-"Delayed Sleep Phase Syndrome - DSPS" esithethe ngayo.

Eyona nto ibalulekileyo kukuba, ubunzima bakho bokulala ebusuku nokuba nengxaki yokuvuka kusasa busenokungabi “bubuvila” okanye “umkhwa ombi.” Isenokuba yingxaki ngewotshi yangaphakathi yomzimba wakho, ebangelwa zizinto zemfuza.

• Ukuba unale mpawu, funa ingcebiso kagqirha. Banokuxilonga ingxaki echanekileyo baze bakunike unyango olufanelekileyo.
• Le meko inokulawulwa kakuhle ngezinto ezifana nemikhwa yokulala, ukutshintsha amaxesha okusebenza, unyango olukhanyayo, kwaye, ukuba kuyimfuneko, i-melatonin.
• Oku akuyonto eza kuphola ngequbuliso. Kubalulekile ukuba nomonde, ulandele iingcebiso zonyango, kwaye uqhubeke uzama.
• Awuwedwa. Baninzi abantu abaneengxaki ezifanayo. Ngoko ke ungoyiki ukucela uncedo.

Ukuba uyichonga ngokuchanekileyo ingxaki yakho yokulala kwaye usebenzise izisombululo ezifanelekileyo, nawe ungalala kamnandi ebusuku kwaye uchithe usuku uhlaziyekile.

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