Ngaba ulala ebusuku kakhulu? Ngaba unengxaki yokuvuka kusasa? Masifunde ngeDelayed Sleep Phase Syndrome (DSPS).

Ngaba nawe uyalala malunga nentsimbi ye-10 ebusuku uze uvuke ngo-1 okanye ngo-2 kusasa? Ngaba unayo i-alamu yokukuvusa ngo-6 kusasa, kodwa uyayicima uze ulale kwakhona? Ngaba uhlala ufika emva kwexesha esikolweni okanye emsebenzini ngenxa yesi sizathu? Usenokungakwazi ukwenza nawuphi na umsebenzi ngokufanelekileyo kuba uziva ulele kwaye udiniwe emini. Nangona usenokucinga ukuba oku 'ngumkhwa ombi wokulala ebusuku' okanye 'ubuvila', kunokuba yimeko yezempilo enzulu. Yiloo nto sithetha ngayo namhlanje.

Yintoni iDelayed Sleep Phase Syndrome (DSPS)?

Ngamafutshane, i-Delayed Sleep Phase Syndrome (DSPS) yimeko ephazamisa ukulala kwakho kunye neshedyuli yokuvuka. Oku kubangela ukuba indlela yakho yokulala itshintshe iiyure ezimbini okanye ngaphezulu emva komntu oqhelekileyo. Oku kuchaphazela ngqo iwotshi yendalo yomzimba wakho.

Cinga ngako, sonke sinewotshi esebenza ngokwendalo ngaphakathi emizimbeni yethu. Kwizonyango, sibiza oku ngokuba yiCircadian Rhythm . Le wotshi yiyo esixelela ukuba sihlale siphaphile emini size silale ebusuku. Ngoko ke, iwotshi kumntu oneDSPS ifana newotshi yodonga ebuyele umva ngexesha. Oko kukuthi, ukuba umntu uhlala elele ngo-10 ebusuku aze avuke ngo-6:30 kusasa, ngoko ke ngeDSPS ulala ngo-1 okanye ngo-2 kusasa. Ngoko ke ukuvuka ngexesha kusasa kuba liphupha.

Abanye abantu banokucinga, "Ndingumntu othanda ukusebenza ebusuku, ngoko ke ndingasebenza ebusuku kuphela." Kodwa oku kwahlukile. Umntu othanda ukusebenza ebusuku akaziva ediniwe kakhulu, elele, okanye engakwazi ukugxila emini njengomntu one-DSPS. I-DSPS ayilokhetho, lutshintsho kwindlela esebenza ngayo iwotshi yomzimba.

Ziziphi iimpawu eziphambili zale meko?

Iimpawu zeDSPS kulula ukuzibona, kodwa impembelelo enayo kubomi bemihla ngemihla ayibalulekanga kangako. Makhe sijonge ezi mpawu kunye nemiphumo yazo.

Ngamanye amaxesha ezi mpawu zinokubhidaniswa nezinye iingxaki zokulala, ezifana ne -narcolepsy (imeko apho ulala ngequbuliso emini), ngoko ke kubalulekile ukubona ugqirha ukuze ufumane uxilongo oluchanekileyo.

Yintoni ebangela i-DSPS? Ingaba le yingxaki yam?

Akunjalo konke konke. Asikuko ityala lakho, kwaye asikuko ubuvila. Uphando lubonise ukuba unobangela oyintloko we-DSPS yimfuza . Oku kuthetha ukuba isenokuba yinto eyenzeka kusapho lwakho. Ngenxa yotshintsho oluncinci kwi -DNA yakho, umjikelo wewotshi wendalo womzimba wakho mde kancinci kunowomntu oqhelekileyo. Yiyo loo nto ixesha lakho lokulala liba lide.

Nangona kunjalo, ezinye izinto zinokwenza le meko ibe mandundu:

• Ukuba neshedyuli yokulala etshintsha rhoqo: Imikhwa engaqhelekanga, njengokulala ngentsimbi yeshumi elinanye ebusuku ngolunye usuku kunye nokulala ngentsimbi yesi-3 kusasa ngosuku olulandelayo.
• Ukuvezwa kukukhanya okugqithisileyo ngaphambi kokuba ulale: ingakumbi ukukhanya okuluhlaza okwesibhakabhaka okuphuma kwiifowuni, iitablethi kunye neeTV.
• Ukungafumaneki kukukhanya okwaneleyo kusasa.
• Ukusela iziselo ezine-caffeine ezifana nekofu neti xa sele usondele ixesha lokulala.

Ngubani onokuthi abe nale meko?

Nangona le meko inokwenzeka nakweyiphi na iminyaka, ixhaphake kakhulu kubantu abaselula nabakwishumi elivisayo . Oku kungenxa yokuba yenzeka ngexesha lokufikisa .) Ngotshintsho lweehomoni emzimbeni, le wotshi yendalo (`isigqi se-circadian`) ngokwendalo iyasilela kancinci. Kodwa kumntwana one-DSPS, iyasilela kakhulu kunesiqhelo.

Ukongeza, ukuba kukho umntu kusapho lwakho onayo le meko, nawe unokuba nayo.

Kuza kwenzeka ntoni ukuba oku akunyangwa?

I-DSPS ayisiyongxaki esongela ubomi, kodwa ukuba ayinyangwa ixesha elide, inokuba nefuthe elikhulu kumgangatho wobomi bakho.

• Uxinzelelo: Xa singalali ngokwaneleyo yonke imihla, oko kuchaphazela ngqo impilo yethu yengqondo. Izifundo zifumanise ukuba abantu abangaphezu kwama-60% abane-DSPS banesifo soxinzelelo.
• Ukusetyenziswa kweziyobisi notywala: Abanye abantu bayalingeka ukuba basebenzise kakhulu izinto ezifana nekofu kunye neziselo ezinika amandla ukuze bahlale bephaphile emini, baze basebenzise iipilisi zokulala okanye utywala ukuze balale ebusuku.
• Ukungasebenzi kakuhle kwezemfundo nomsebenzi: Ukufika emva kwexesha rhoqo kunye nokungakwazi ukugxila emsebenzini kunokubangela ukwehla kwezemfundo kunye nokusebenza kakuhle emsebenzini.

Ugqirha uyixilonga njani le nto?

Xa usiya kugqirha ngezi mpawu, uza kuqala akubuze imbali epheleleyo. Emva koko, angenza oku kulandelayo ukuqinisekisa ukuba unesifo.

1. Idayari/Ingxelo Yokulala: Uza kucelwa ukuba ugcine 'idayari yokulala' kangangeveki okanye ezimbini. Oku kuthetha ukubhala phantsi izinto ezifana nexesha oya kulala ngalo, ixesha olala ngalo (malunga), inani lamaxesha ovuka ngawo ebusuku, kunye nexesha ovuka ngalo kusasa.

2. Isixhobo se-Actigraph: Unganikwa isixhobo esincinci (i-'actigraph') osinxiba esihlahleni sakho, njengewotshi, kangangeentsuku ezisi-7-14. Oku kuya kurekhoda amaxesha akho okulala nokuvuka.

3. Uvavanyo olukhethekileyo: Ukuba kuyimfuneko, uvavanyo olukhethekileyo lokulala ( iPolysomnography okanye iStudy Sleep ) lunokwenziwa, kunye novavanyo lokulinganisa i-hormone ekhuthaza ukulala emzimbeni i-melatonin .

Kulungile, ngoko ke zeziphi iindlela zonyango zoku?

Kukho iindlela ezahlukeneyo zonyango ezisebenzayo zokulawula i-DSPS. Ungasebenzisa enye okanye ezingaphezulu kwezi kunye ukuphucula iipatheni zakho zokulala.

1. Ukutshintsha imikhwa yokulala (Ucoceko Ekulaleni)

Oku kuthetha ukuphuhlisa imikhwa emihle efunekayo ukuze ulale kakuhle.

• Gcina igumbi lakho lokulala lipholile, limnyama, kwaye lizolile.
• Yeka ukusebenzisa izixhobo ezifana neefowuni, iitablet, kunye neeTV ubuncinane iyure ngaphambi kokuba ulale. Ukukhanya kwazo okuluhlaza okwesibhakabhaka kuyayithintela imveliso ye-melatonin ebangela ubuthongo.
• Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla, nokuba ziimpelaveki okanye ziiholide.
• Musa ukusela ikofu, iti, okanye itshokolethi emva kwentsimbi yesi-4 emva kwemini.
• Kuphephe ukuzilolonga kakhulu nokusela utywala xa sele kuza kulala.

2. Ukuseta ishedyuli yokulala

Okwenzayo kukubuyisela kancinci kancinci iwotshi yomzimba wakho kwixesha elifanelekileyo. Zimbini iindlela zokwenza oku.

• Ukutshintsha ixesha lakho lokulala kancinci kancinci: Oku kuthetha ukuya kulala imizuzu eli-15-20 kwangethuba ubusuku ngabunye. Umzekelo, ukuba uya kulala ngentsimbi ye-12 ngokuhlwanje, hambisa ixesha lakho lokulala kancinci kancinci, uye kwintsimbi ye-11:45 ngomso, uze utshintshe intsimbi ye-11:30 ngosuku olulandelayo ngomso.
• I-Chronotherapy: Le yindlela engaqhelekanga. Okwenzayo apha kukutshintsha ixesha lakho lokulala libe yiyure e-1-3 yonke imihla. Umzekelo, umntu olala ezinzulwini zobusuku angalala ngo-3 kusasa ngosuku olulandelayo, aze alale kude kube yintsimbi yesi-6 kusasa, aze adlule kumjikelo opheleleyo weeyure ezingama-24 ade avuke ngexesha alifunayo (umz. 11 emva kwemini). Oku kufuna iintsuku ezimbalwa zokuphumla.

3. Unyango oluKhanyayo

Ukukhanya yinto ephambili elawula iwotshi yomzimba wethu.

• Olu nyango lubandakanya ukuma phambi kwebhokisi yokukhanyisa malunga nemizuzu engama-30 xa uvuka kusasa . Olu kukhanya kubonakalisa ingqondo yethu ukuba semini kwaye lixesha lokuvuka.
• Ngaphandle koko, kulungile kakhulu ukuchitha imizuzu engama-30 ngaphandle elangeni kwangoko nje ukuba uvuke kusasa .
• Kubalulekile nokucima izibane ekhayeni lakho kwiiyure ezimbalwa ngaphambi kokuba ulale kwaye wenze indawo emnyama .

4. Ukusetyenziswa kweziyobisi

Oku kufanele kwenziwe kuphela emva kwengcebiso kagqirha.

Ugqirha wakho unokucebisa ukuba uthathe isongezelelo se -melatonin . I-Melatonin yi-hormone eveliswa yimizimba yethu ngokwendalo ukusinceda silale. Ayisiyo ipilisi yokulala. Ifanele ithathwe kwiiyure ezimbalwa ngaphambi kokuba ucebe ukulala. Nangona kunjalo, ungaze uyithathe ngaphandle kokubonisana nogqirha. Kubalulekile ukwazi idosi echanekileyo kunye nexesha lokuyithatha.