Ngaba uhlala ulala emini? Masifunde ngovavanyo lwe-MSLT (Uvavanyo lwe-Multiple Sleep Latency)

Ngaba nawe ngequbuliso uziva ulele uze uvale amehlo akho emini, ngelixa usebenza okanye uthetha? Nangona ulala kakuhle ebusuku, ngaba uziva udiniwe kakhulu kwaye ulele emini ungenawo amandla? Ukuba oku kulala kakhulu emini kuphazamisana nemisebenzi yakho yemihla ngemihla, namhlanje sithetha ngovavanyo olukhethekileyo olunokwenziwa ukufumana unobangela.

Yintoni i-MSLT?

Ngamafutshane, i-`MSLT` (Uvavanyo lwe-Multiple Sleep Latency) luvavanyo olulinganisa ukuba kuthatha ixesha elingakanani ukulala emini. Lukwabonisa ukuba udlula kweziphi izigaba zokulala ngelo xesha lifutshane lokulala. Oogqirha basebenzisa olu vavanyo ukufumana unobangela wokozela kwakho emini kakhulu kunye nokuchonga iingxaki zokulala ezinxulumene nako.

Lolu vavanyo lufumanisa izifo ezinjani?

Uvavanyo lwe-`MSLT` lunceda kakhulu ekuxilongeni iimeko ezimbini zempilo.

Olu vavanyo lwenziwa emini, kodwa luhlala lwenziwa emva kolunye uphando lokulala ebusuku obudlulileyo.

Ngubani ofuna olu vavanyo lwe-MSLT?

Ukuba kunzima ukuhlala uphaphile emini, ugqirha wakho unokucebisa olu vavanyo. Khawuthelekelele ukuba ukwintlanganiso ebalulekileyo eofisini, okanye uqhuba imoto. Yintoni enokwenzeka ukuba ulale ngequbuliso ngexesha elinje... Ukuba olu buthongo luye lwachaphazela imisebenzi yakho yemihla ngemihla, umsebenzi, kunye nezifundo zakho kangangeenyanga, kubalulekile ukuba uhlolwe.

Ngokwesiqhelo, ugqirha uza kuqala akubuze imibuzo embalwa, okanye akucele ukuba ugcwalise iphepha lemibuzo elifutshane njenge-Epworth sleepiness scale. Oku kukuvavanya ukuba olu sleepiness luchaphazela kangakanani ubomi bakho bemihla ngemihla.

Lwenziwa njani olu vavanyo?

I-MSLT ibandakanya ukukunika ubuthongo obuhlanu rhoqo emva kweeyure ezimbini imini yonke. Ngalo lonke ixesha ulala, unezinzwa ezincinci ezinamathele emzimbeni wakho. Ezi zinzwa zijonga izinto ezifana nomsebenzi wobuchopho bakho kunye neentshukumo zamehlo.

Oogqirha bajonga izinto ezimbini apha:

1. Ulala kwangethuba kangakanani?

2. Ngaba ungena kwinqanaba elikhethekileyo lokulala elibizwa ngokuba yi-'REM' (Rapid Eye Movement) ngexesha lolo ngqengqelo lufutshane?

Ufanele uzilungiselele njani ngaphambi kovavanyo?

Ugqirha wakho uza kukunika imiyalelo ecacileyo malunga nento omawuyenze ngaphambi kovavanyo, enokuquka:

• Bhala phantsi ixesha olala ngalo: Bhala phantsi ixesha olala ngalo kunye nexesha ovuka ngalo yonke imihla kangangeeveki ezimbini.
• Landela indlela ethile yokulala: Zama ukulala nokuvuka ngexesha elifanayo yonke imihla kangangeeveki ezimbalwa ngaphambi kovavanyo.
• Ukunxiba isixhobo esisebenza njengewotshi: Ugqirha wakho angakunika isixhobo esincinci, esifana newotshi, osinxiba esihlahleni sakho ukuze ulinganise indlela olala ngayo kunye nendlela ovuka ngayo.
• Ukutshintsha Amayeza: Kufuneka wazise ugqirha wakho malunga namayeza owasebenzisayo ngoku. Amanye amayeza anokuchaphazela iziphumo zolu vavanyo, ngoko ke ugqirha wakho unokufuna ukuyeka okanye ukuwatshintsha okwethutyana. Ungaze uyeke ukuthatha nawaphi na amayeza ngaphandle kwemvume kagqirha wakho.

Emva kophando lokulala (i-polysomnography) ngobusuku obungaphambi kovavanyo lwe-MSLT, usenokuba nesampulu yegazi okanye yomchamo (ukuhlolwa kwamayeza) kusasa ukujonga amayeza athile okanye amayeza anokuchaphazela ubuthongo.

Kwenzeka ntoni ngomhla wovavanyo?

Ngomhla wovavanyo, kwenzeka into efana nale:

1. Uza kulala ebhedini kwaye ingcali iza kuncamathisela ii-sensors eluswini lwakho.

2. Emva kokujonga ukuba zisebenza kakuhle na, ucima izibane egumbini aze ahambe.

3. Uyacetyiswa ukuba ulale.

4. Uza kuvuswa emva kwexesha elimiselweyo (malunga nemizuzu engama-20).

5. Emva koko uza kunikwa ikhefu leeyure ezimbini. Ngeli xesha, ungatya, usele (akukho caffeine - ikofu, iti, itshokolethi, iziselo ezibandayo), jonga ifowuni yakho, okanye ufunde incwadi. Kodwa awukwazi ukulala ngeli xesha. Kufuneka uhlale uphaphile.

6. Emva kweeyure ezimbini, zinike elinye ithuba lokulala njengoko kuchaziwe apha ngasentla.

Le nkqubo iphindaphindwa izihlandlo ezi-5 imini yonke. Ukuba unemibuzo, kukho imakrofoni yokuthetha nochwepheshe ngaphandle kwegumbi.

Yintoni omawuyenze ukuba awulali ngexesha le-MSLT?

Le yingxaki kubantu abaninzi. Akulula ukulala kwindawo entsha enezixhobo ezininzi zomzimba wakho. Oku kuqhelekile. Ukuba awulali ngexesha elimiselweyo (imizuzu engama-20), ingcali iya kuyirekhoda le nto ngokuthi "Kuthathe imizuzu engama-20 ukulala" ize iqalise ixesha lakho lokuphumla iiyure ezimbini. Ngoko ke ungakhathazeki ngayo.

Ungazisa nento evela ekhaya, njengomqamelo, ishiti yokulala, okanye incwadi, ukuze ikuncede ulale kamnandi.

Ungazijonga njani iziphumo zovavanyo?

Emva kovavanyo, ugqirha wakho uza kuhlalutya iziphumo zakho, esebenzisa izinto ezifana nexesha lakho eliqhelekileyo lokulala kunye nenani lamaxesha ongena ngawo kwi-REM sleep.

Ngokwesiqhelo kuthatha imizuzu eli-11 ukuba umntu osempilweni alale emini. Ugqirha akayi kujonga nje kuphela ezi ziphumo ze-'MSLT', kodwa uya kujonga nedayari yakho yokulala, ingxelo yovavanyo lokulala lwangaphambili, kunye nayo yonke enye into ukuze afikelele kwisigqibo sokugqibela.

Ndifanele ndimbone nini ugqirha?

Ukuba unengxaki yokulala kakhulu emini ekuthintelayo ukuba usebenze, musa ukuyityeshela loo nto. Qiniseka ukuba uthetha nogqirha wakho ngayo. Ungenza uvavanyo lwe-MSLT okanye olunye uvavanyo ukuze afumanise unobangela ochanekileyo aze akunike unyango olufanelekileyo.

Ukuba iziphumo zovavanyo zibonisa ukuba unesifo esithile, ugqirha wakho uya kukunika iingcebiso ngamayeza okanye utshintsho lwendlela yokuphila olufunekayo ukulawula ezo mpawu.