Ngaba nawe ulala ngequbuliso emini, ngelixa ubukele iTV, okanye ngelixa ukhwele ibhasi? Ngaba ngamanye amaxesha uvala amehlo akho nokuba phakathi kwentlanganiso eofisini? Le yingxaki abantu abaninzi abanayo. Nangona sizicingela, "Mhlawumbi kungenxa yokuba asilalanga kakuhle ebusuku," ngamanye amaxesha kunokubakho ingxaki yempilo emva kolu buthongo bugqithisileyo esingalwaziyo. Namhlanje, siza kuthetha ngendlela elula kakhulu, kodwa ebaluleke kakhulu enokusetyenziswa ukufumanisa malunga nobuthongo obugqithisileyo emini.
Yintoni i-Epworth Sleepiness Scale (ESS)?
Ngamafutshane, i-Epworth Sleepiness Scale (ESS) yimibuzo emfutshane elinganisa ukuba ulala kangakanani emini. Luvavanyo lwakho lokozela onokuzalisa ngokwakho. Kufana 'nekhadi lengxelo' yokozela kwakho.
Le mibuzo inemibuzo esi-8 elula kakhulu. Le mibuzo imalunga neemeko eziqhelekileyo esijongene nazo kubomi bethu bemihla ngemihla. Umzekelo, imibuzo efana nokuthi "Ungalala kangakanani ngelixa ufunda incwadi?" Okufuneka ukwenze kukuzinika amanqaku ukusuka ku-0 ukuya ku-3 ngokusekelwe ekubeni ungalala kangakanani kwimeko nganye.
Into ebalulekileyo kukuba olu ayilovavanyo lokuxilonga. Oku kuthetha ukuba olu luhlu lwemibuzo alunakukuxelela ngokuqinisekileyo ukuba unesifo esithile na. Nangona kunjalo, lunokunika ugqirha wakho umbono olungileyo wokozela kwakho emini. Kufana 'novavanyo lokuhlola' oluncinci ngaphambi kokuba uye kuvavanyo olukhulu.
Kutheni oogqirha besebenzisa le mibuzo ye-ESS?
Kukho izizathu ezahlukeneyo zokuba ugqirha angasebenzisa le mibuzo ilula.
1. Qonda indlela ukulala kwakho okuchaphazela ngayo ubomi bakho: Abanye abantu balala emini, kodwa oko akuphazamisi imisebenzi yabo yemihla ngemihla. Kwabanye, oku kulala kunokuphazamisana nokukwazi kwabo ukwenza imisebenzi emsebenzini, ekufundeni, okanye ekuqhubeni. Le mibuzo inokunceda ugqirha wakho afumane umbono wobunzima bokulala kwakho.
2. Linganisa impumelelo yonyango: Khawuthelekelele ukuba ugqirha wakho ukuxilonga ukuba unesifo esibangela ukozela kakhulu emini, njenge- Obstructive Sleep Apnea. Emva koko, unyango luqala. Ngoku, ufuna ukwazi ukuba unyango luphumelele na kwaye ukuba ukozela kwakho kuye kwehla. Ngelo xesha, uya kucelwa ukuba ugcwalise le mibuzo ye-ESS, kube kanye ngaphambi kokuqala unyango kwaye kube kanye emva kokuqala unyango. Ukuba amanqaku ehlile, oko kuthetha ukuba unyango luye lwaphumelela.
3. Gqiba ekubeni ngaba kufuneka olunye uvavanyo:Ukuba amanqaku akho e-ESS aphezulu, ugqirha wakho unokugqiba kwelokuba kufuneka uvavanyo olongezelelweyo ukuze kuchongwe unobangela wokozela kwakho. Umzekelo, oku kunokukunceda wenze uphando lokulala (i-polysomnography), uvavanyo olukhethekileyo lokulala.
Ungayizalisa njani imibuzo ye-ESS? Yeyiphi imibuzo?
Oku kuza kuthatha imizuzu embalwa kuphela. Okufuneka ukwenze kukucamngca ngemeko nganye ekwitheyibhile engasezantsi uze ubhale ngokunyaniseka ukuba unokuba ulele okanye uvale amehlo akho ngelo xesha.
Nantsi indlela yokufumana amanqaku:
- 0 - Akalali / Akavali amehlo
- 1 - Kukho indawo encinci yokulala.
- 2 - Kukho indawo eqhelekileyo yokulala.
- 3 - Kukho ithuba elikhulu kakhulu lokulala.
Ngoku masibone ukuba zeziphi ezo mibuzo zisi-8.
| Ithuba (into eyenzekayo) | Amanqaku akho (0-3) |
|---|---|
| Xa uhleli phantsi ufunda into efana nencwadi okanye iphephandaba | |
| Ngelixa ubukele iTV | |
| Xa uhleli ngokuzolileyo kwindawo kawonke-wonke (umz., kwintlanganiso, kwiholo yemiboniso bhanyabhanya) | |
| Xa uhamba njengomkhweli emotweni kangangeyure yonke ungakhange ume | |
| Xa ulele phantsi ukuze uphumle emini | |
| Xa uhleli kwaye uthetha nomntu | |
| (Ngaphandle kotywala) Xa uhleli ngokuthula emva kwesidlo sasemini | |
| Xa uqhuba imoto, xa umi imizuzu embalwa ngenxa yengxinano yendlela |
Unganika umbuzo ngamnye kule mibuzo inqaku uze udibanise amanqaku asi-8. Lithini inani elipheleleyo lamanqaku akho?
Ithetha ukuthini inqaku lilonke?
Amanqaku akho ewonke angaqala ku-0 ukuya kuma-24. Ngoku makhe sibone ukuba amanqaku akho athini.
| Uluhlu lwamanqaku | Intsingiselo |
|---|---|
| 0 - 5 | Izinga eliphantsi lokulala emini (eliqhelekileyo) - Akufane uzive ulele emini. Eli lizinga elihle kakhulu. |
| 6 - 10 | Amanqanaba aphezulu okulala emini (ngokwesiqhelo) - Ufumana ukozela okuthile emini. Nangona oku kukwinqanaba eliqhelekileyo, kungcono ukuba ukhathazeke kancinci malunga nokuba unengxaki yokulala ebusuku. |
| 11 - 12 | Ukulala okugqithisileyo emini - Kulapho kufuneka sixhalabe khona. Ubungakanani bokulala obuvayo emini bungaphezulu kwesiqhelo. |
| 13 - 15 | Ukulala okuphakathi ukuya kokuqatha emini - Ukulala kwakho ngoku kuphazamisana nemisebenzi yakho yemihla ngemihla. Ngokuqinisekileyo kuya kufuneka uthethe nogqirha ngale nto. |
| 16 - 24 | Ukulala kakhulu emini - Le yimeko eyingozi kakhulu . Ungalala nangaliphi na ixesha. Oku kuyingozi ngakumbi ukuba uqhuba okanye usebenzisa oomatshini. Funa ingcebiso kagqirha ngoko nangoko. |
Kuthekani ukuba amanqaku angaphezu kwe-11?
Ukuba amanqaku akho ewonke ali-11 nangaphezulu, oko kuthetha ukuba une- "Excessive Daytime Sleepiness" (EDS) . Esi asisosifo, kodwa luphawu. Njengomkhuhlane. Umkhuhlane luphawu. Unokubangelwa lusulelo. Ngokufanayo, kufuneka kubekho isizathu solu buthongo bugqithisileyo.
Musa ukoyika. Lo ngumzimba wakho okunika isilumkiso. Le yindlela umzimba wakho othi ngayo, "Kukho into engalunganga ngaphakathi, yijonge."
Yintoni enokubangela ukulala kakhulu?
Zininzi izizathu ezinokubangela oku. Nazi ezinye zezona ziphambili:
- Ukungalali ngokwaneleyo: Le isenokuba sesona sizathu silula. Umntu omdala kufuneka alale ubuncinane iiyure ezisi-7-8 ngosuku. Ukuba ulala ebusuku kakhulu uze uvuke kusasa, akuqhelekanga ukuba uzive ulele emini.
- Iingxaki zokulala:
- I-Obstructive Sleep Apnea (OSA): Le yimeko eqhelekileyo. Ukurhona kwenzeka xa ukuphefumla kuyeka okomzuzwana ngexesha lokulala. Oku kunokwenzeka amaxesha amaninzi ebusuku. Emva koko umzimba awufumani ioksijini eyaneleyo, kwaye ubuthongo buyaphazamiseka. Uvuka kusasa ungenawo amandla. Uziva ulele imini yonke.
- I-Narcolepsy: Esi sisifo esingaqhelekanga semithambo-luvo esibangela ubuthongo obungalawulekiyo nobungalawulekiyo emini.
- Ezinye iimeko zonyango: Ukulala kakhulu kunokuba luphawu lwezifo ezininzi, ezinje ngesifo seswekile, i-hypothyroidism, ukudakumba, isifo sezintso, kunye nesifo sentliziyo.
- Amanye amayeza: Ii-antihistamines, amanye amayeza oxinzelelo lwegazi oluphezulu, kunye namanye amayeza okugula ngengqondo nawo anokubangela ukozela emini.
Ndingenza ntoni ngoku?
Ukuba ukhe wathatha olu vavanyo kwaye amanqaku akho angaphezulu kwe-11, eyona nto ibalulekileyo kukubona ugqirha wakho uze uthethe ngale nto .
Xa usiya kugqirha, nazi izinto ezinokwenzeka:
1. Ukubuza eminye imibuzo: Ugqirha uza kukubuza izinto ezininzi, ezifana nendlela olala ngayo, nokuba uyarhona na, nokuba uziva ufuthanisekile ebusuku, zeziphi ezinye iindlela ozithathelayo amayeza, kunye nendlela ophila ngayo.
2. Uvavanyo lomzimba: Ubunzima bakho, ubude, kunye noxinzelelo lwegazi kuya kulinganiswa. Umphimbo wakho uya kuhlolwa.
3. Uvavanyo lwegazi: Uvavanyo lwegazi lunokuyalelwa ukujonga izinto ezifana namanqanaba ehomoni ye-thyroid kunye namanqanaba eswekile.
4. Ukuthunyelwa Kwisifundo Sokulala: Ukuba ukrokrela ukuba unesifo esifana ne-Sleep Apnea, uza kuthunyelwa kwingcali yokulala ukuze ayiqinisekise kwaye kwenziwe iSifundo Sokulala (i-Polysomnography).
Khumbula, ukulala kakhulu emini asinto yokungayinaki. Kunokuchaphazela umgangatho wobomi bakho, umsebenzi wakho, ubudlelwane bakho, kwanokhuseleko lwakho. Yiyo loo nto kubalulekile ukuqaphela oku kwaye ufune iingcebiso zonyango ukuba kuyimfuneko.
Umyalezo Wokuya Ekhaya
- I-Epworth Sleepiness Scale (ESS) yimibuzo elula ephendulwa ngumntu ngokwakhe elinganisa ukozela emini.
- Olu ayilovavanyo oluxilonga isifo, kodwa sisixhobo esibalulekileyo esikunika umbono olungileyo womgangatho wakho wokulala.
- Ukuba amanqaku akho ewonke ali-11 nangaphezulu, oko kuthetha ukuba unesifo sokozela esifuna ingqalelo kagqirha.
- Unobangela wokulala kakhulu unokuba yiyo nantoni na, ukususela kwinto elula njengokungalali ngokwaneleyo ukuya kwimeko yempilo enzulu efana ne-Sleep Apnea.
- Ukuba amanqaku akho aphezulu, nceda ungoyiki okanye ungawahoyi, kodwa thetha nogqirha wakho ngayo. Ukufumana unobangela ochanekileyo nokufumana unyango kunokukunceda uphile ubomi obunempilo kwakhona.
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