Ngaba umntwana wakho uyakhwaza aze akhale xa elele ebusuku? Masifunde ngeeNgcali zaseBusuku!

Ngaba umntwana wakho omncinci ngamanye amaxesha ukhwaza ngequbuliso phakathi kobusuku, azame ukuphuma ebhedini abaleke? Akakwazi na nangona amehlo akhe evulekile, uyabila, unengxaki yokuphefumla, kwaye ebonakala ephazamisekile? Nokuba uzama kangakanani ukumthuthuzela, kunzima ukumlawula ngelo xesha, akunjalo? Okumangalisayo kukuba, xa umbuza kusasa, akakhumbuli nanye kwezi zinto. Oku sikubiza ngokuba zizinto ezibangela uloyiko ebusuku , ngamanye amaxesha zizinto ezibangela uloyiko lokulala . Ungakhathazeki, le yinto eyenzeka kubantu abaninzi, ingakumbi abantwana abancinci. Makhe sithethe ngale nto ngokweenkcukacha.

Zithini iiNgcathulo zaseBusuku?

Ngamafutshane, uloyiko lwasebusuku luba xa ingqondo yakho ikwimeko apho ivakalelwa ngathi ulele kancinci kwaye uphaphile kancinci. Kufana nokuba ubambeke phakathi kwephupha nenyaniso. Kunokuba yinto eyoyikisayo kakhulu kwaye yoyike. Wena okanye umntwana wakho ningaqala ukuhlala ebhedini, nitsibe ebhedini, nilile, nikhale, nibile, nibe nentliziyo ebetha ngokukhawuleza. Oku kuhlala kumzuzu omnye ukuya kwimizuzu engama-30. Emva koko niphinde nilale.

Kunzima kakhulu komnye umntu, nokuba ngabazali bakho okanye umntu olele naye, ukuba akuthuthuzele ngeli xesha. Kuba awukho zingqondweni. Kodwa okumangalisayo kukuba, xa uvuka kusasa, awukhumbuli nto!

Uloyiko lwasebusuku luhlobo lwe -parasomnia , iqela leengxaki zokuziphatha kunye nokuphazamiseka kokuhamba okwenzeka ngexesha lokulala. Zihlala zenzeka ngexesha lobuthongo obunzulu, elibizwa ngokuba yi-NREM (Non-Rapid Eye Movement) , eliziiyure zokuqala emva kokuba silele.

Uloyiko Lwasebusuku Ebantwaneni

Iingxaki zoloyiko ebusuku zixhaphake kakhulu ebantwaneni abancinci, ingakumbi abo baphakathi kweminyaka emi-3 ne-7 ubudala. Kwiimeko ezininzi, ziyaphela zodwa njengoko abantwana bekhula, njengakwixesha lokufikisa. Ngoko ke akukho nto inokubangela ixhala.

Ngeli xesha, abantwana abancinci basenokuba bavule amehlo, kodwa basenokungakuqondi, ngokungathi abakho zingqondweni. Ngamanye amaxesha basenokuvala namehlo abo. Abayi kukuphendula xa uthetha, kwaye basenokukhathazeka ngakumbi ukuba uzama ukubathuthuzela. Abanye abantwana banokwenza izinto ezifana nokukhaba iinyawo zabo, ukugquma, okanye ukufunda izinto ezingacacanga. Abantwana abanoloyiko lwasebusuku banokuba namava kamva okuhambahamba ebuthongweni kunye nokumanzisa ibhedi. Kodwa kusasa, abayi kukhumbula nto.

Khawucinge nje, uNadeesha ngumama. Unyana wakhe oneminyaka emine ubudala, uSenuka, ngamanye amaxesha uvuka ebhedini ngentsimbi yeshumi elinanye ebusuku aze akhale. Xa uNadeesha esiya kujonga, uSenuka uhleli ebhedini, amehlo akhe evulekile, ebila, kwaye ekhala kakhulu. Xa umama wakhe ebuza, "Kwenzeke ntoni, nyana?", uSenuka akabonakali ngathi uyamazi nonina. Ulula isandla sakhe azame ukuchukumisa into ethile, engcangcazela luloyiko. Xa umama wakhe ezama ukumanga, uyasokola, kwaye ngamanye amaxesha uzama nokubetha unina. Emva kwemizuzu elishumi okanye elishumi elinesihlanu, uSenuka ulala kwakhona. Xa evuka kusasa, uSenuka akakhumbuli nto yenzekileyo ngobo busuku. Nangona oku kwakuyingxaki enkulu kuNadeesha, kuphela xa wabona ugqirha apho waqonda ukuba olu yayiluloyiko lwasebusuku.

Uloyiko Lwasebusuku Kwabantu Abadala

Iingxaki zoloyiko lwasebusuku azixhaphakanga kangako kubantu abadala. Nangona kunjalo, ukuba abantu abadala bayazifumana, banamathuba amaninzi okwenzakala kunabantwana. Oku kungenxa yokuba abantu abaninzi bayatsiba ebhedini baze babaleke ngeli xesha. Ngenxa yoko, banokulimala ngokungqubana nezinto ezifana neetafile nezitulo ezijikeleze ibhedi.

Xa abantu abadala befumana uloyiko ebusuku, ngamanye amaxesha lunokuba luphawu lwengxaki yempilo yengqondo. Umzekelo, umntu onesifo soxinzelelo emva kwengozi (PTSD) , imeko enxulumene nomonakalo omkhulu, okanye isifo sokuxhalaba, unokufumana ezi zinto.

Yintoni umahluko phakathi kweNight Terrors kunye neNightmares?

Abantu abaninzi babhidanisa izinto ezoyikisayo zasebusuku namaphupha oyikisayo esinawo (amaphupha amabi). Kodwa kukho umahluko omkhulu phakathi kwezi zimbini. Masibone ukuba ziyintoni.

• KwiNgcakazo Yasebusuku:
• Andikhumbuli nto kusasa.
• Nokuba umntu uzama ukumthuthuzela, kunzima ukukwenza oko, kwaye akaphenduli.
• Kukho indawo yokuvuka ebhedini, ukhwaze, ulwe, uze ubaleke.
• Kwenzeka ngexesha lelona nqanaba linzulu lokulala (`NREM`), kwiiyure ezimbalwa zokuqala emva kokulala.
• Ungawagcina amehlo akho evulekile, kodwa akukho nto uyaziyo ekufutshane nawe.

• Kwiiphupha ezimbi:
• Ngokwesiqhelo, uyalikhumbula iphupha, yiyo loo nto uvuka usoyika.
• Ukuba umntu uthetha, unokubona aze azive ethuthuzelekile.
• Uhleli ebhedini, uyoyika, kwaye akanakukwazi ukubaleka okanye ukushukuma.
• Kwenzeka ngexesha lesigaba 'se-REM' sokulala, xa kuphupha, rhoqo ngaphambi nje kokuvuka.
• Xa uvuka, uziva uphaphile ngokupheleleyo.

"Ngokufutshane nje, uloyiko lwasebusuku luloyiko oluvela xa ulele ubuthongo obunzulu ungazi, ungazi ukuba wenza ntoni. Iphupha elibi luloyiko oluvela emva kokuba uphuphe iphupha elibi kwaye uqonda."

Zixhaphake kangakanani izinto ezibangela uloyiko ebusuku?

Olunye uphando lufumanise ukuba le meko inokuchaphazela phakathi kwe-1% kunye ne-6.5% yabantwana abaphakathi kweminyaka eli-1 neli-12 ubudala. Ayixhaphakanga kangako kubantu abadala.

Zithini iimpawu zoloyiko lwasebusuku?

Kukho iimpawu ezininzi ezinokubonakala kule meko:

• Iimpawu zomzimba:
• Ukubila
• Ukukhwaza okanye ukukhala
• Ukuphefumla ngokukhawuleza (`Ukukhupha umoya omninzi`)
• Isantya sentliziyo esikhawulezayo
• Abafundi abavulelekileyo
• Iintshukumo ezikhawulezayo nezinobudlova (ukubethela)
• Ukuhambahamba ebuthongweni

• Iimpawu ezifunyenweyo:
• Uloyiko
• Ukuphaphazela
• Ukudideka
• Ukulahlekelwa lulwazi ngezinto ezikungqongileyo
• Ukungakwazi ukuthuthuzelwa okanye ukuphendula oko kuthethwa ngabanye
• Ubunzima bokuvuka
• Akukho nkumbulo yoloyiko lwasebusuku ekuseni

Zithini izizathu zoloyiko lwasebusuku?

Enyanisweni, unobangela ochanekileyo woloyiko lwasebusuku awukaziwa. Uphando lubonisa ukuba oku kwenzeka xa ingqondo yakho ibambeke phakathi kobuthongo obunzulu nokuvuka. Ngenxa yokuba ungavuki ngokupheleleyo, kunzima kwabanye ukukuthuthuzela okanye ukukuvusa.

Zithini izinto ezibangela uloyiko ebusuku?

Ezinye izinto zinokubangela okanye zibenze mandundu uloyiko ngolu busuku. Nazi:

• Xa unomkhuhlane ('Ukuba nomkhuhlane')
• Ukungalali kakuhle okanye ukungalali kakuhle
• I-Obstructive Sleep Apnea, imeko apho ukuphefumla kuphazamiseka ngexesha lokulala
• Uxinzelelo olukhulu okanye ixhala
• Uxinzelelo olukhulu lweemvakalelo ('Uxinzelelo lweemvakalelo')
• Ukusela utywala (ingakumbi kubantu abadala)

Ngubani osengozini enkulu yokufumana uloyiko ebusuku?

Ingakhula nakweyiphi na iminyaka. Nangona kunjalo, izifundo zibonisa ukuba ukuba kukho umntu kusapho lwakho oye waba nale meko (eyelifa), nawe unokuba nayo .

Kwakhona, ukuba unezinye iimeko ezinxulumene nokulala, ezifana ne -obstructive sleep apnea okanye i-periodic limb movement disorder ( imeko ebangela ukuba amalungu akho ashukume xa ulele), usemngciphekweni omkhulu wokufumana uloyiko ebusuku.

Ngaba uloyiko lwasebusuku lunokubangela iingxaki?

Ewe, ngamanye amaxesha oku kunokubangela iingxaki. Enye kukuba kuphazamisa ubuthongo bakho okanye bomntwana wakho kwaye kunciphisa umgangatho wokulala.

Enye into kukwenzakala emzimbeni.Ngeli xesha, kukho umngcipheko wokubetheka kakhulu, ukuwa ebhedini, okanye ukungqubana neetafile nezitulo ezikufutshane nebhedi, nto leyo ebangela ukwenzakala. Ngamanye amaxesha, usenokubona imivumbo emzimbeni wakho xa uvuka kusasa. Kukwakho neemeko apho eminye imivumbo inzima kwaye ifuna unyango.

Ungayixilonga njani into ebangela uloyiko ebusuku?

Xa ubona ugqirha, baza kukubuza wena okanye abazali bomntwana wakho ngeempawu zakho baze benze uvavanyo lomzimba ukuze babone ukuba luloyiko lwasebusuku na. Ukuba luyenzeka rhoqo, njengakwizihlandlo ezimbalwa ngonyaka, aludingi naluphi na unyango olukhulu. Kodwa ukuba luyenzeka rhoqo, njengakwizihlandlo ezininzi ngeveki, ngokuqinisekileyo kuya kufuneka ubone ugqirha.

Kwiimeko ezininzi, akukho mfuneko yovavanyo olongezelelweyo. Nangona kunjalo, ukuba ugqirha wakho ubona kuyimfuneko, unokuyalela i -EEG (i-Electroencephalogram) (uvavanyo olulinganisa ukusebenza kobuchopho) okanye i-polysomnography (uphando lokulala ebusuku) ukujonga ezinye iimeko ezineempawu ezifanayo (umz., i-Obstructive Sleep Apnea).

Ungayimisa njani imimoya eyoyikisayo ebusuku?

Akukho nyango lulodwa olusebenza kuye wonke umntu.

Into yokuqala ekufuneka yenziwe kukuqinisekisa ukhuseleko lomntu oneentlungu zasebusuku. Emva koko, kungcono ulinde de isiganeko sidlule sodwa. Ekubeni umntu oneentlungu zasebusuku engakhumbuli nto ngosuku olulandelayo, ukuthetha ngesiganeko ngosuku olulandelayo nokumchazela ngaso kunokubonelela ngoncedo. Kwakhona, ukuchonga nokunyanga izinto ezibangela ezi zinto ezifana nokungalali kakuhle, i-Obstructive Sleep Apnea, okanye umkhuhlane kunokunciphisa ukuphindaphindeka kwezi ziganeko.

Ugqirha wakho unokucebisa iindlela zokunciphisa uxinzelelo, njengokuthetha nengcali yezempilo yengqondo . Impilo yakho yengqondo inokuba nefuthe elikhulu ebuthongweni bakho.

Ngaba kukho amayeza okunceda abantu abaphethwe zizinto ezibangela uloyiko ebusuku? (Amayeza)

Oogqirha abadli ngokunika amayeza okunyanga izinto ezoyikisayo ebusuku. Amayeza afuneka rhoqo, oko kukuthi, ukuba iimpawu zinzima ngokwaneleyo ukubangela ukwenzakala rhoqo, kwaye ukuba iimpawu aziphucuki emva kokunyanga 'izinto ezibangela' ezikhankanyiweyo. Nangona kunjalo, anikwa ukunyanga ezinye iimeko ezingaphantsi, ezifana nokuxhalaba, umzekelo.

Kwenzeka ntoni ukuba unesithukuthezi ebusuku?

Uloyiko lwasebusuku lubangela intlungu kakhulu, kungekuphela nje kuwe kodwa nakwabanye abantu abakwikhaya lakho. Abazali, abanakekeli, kunye nabo balala nabo banokoyika kakhulu xa bebona oku, njengoko kunokuba nzima kakhulu ukuthuthuzela umntu ngelo xesha.

Nangona kunjalo, uloyiko lwasebusuku alusoloko lukho. Abantwana abaninzi bayakhula xa befika kwisikolo samabanga aphakamileyo. Ngamanye amaxesha banxulunyaniswa nesifo esithile esingabonakaliyo, kwaye xa eso sifo sinyangwa, uloyiko lwasebusuku luyaphela.

Ukuba oku kwenzeka rhoqo, okanye ukuba awulali kakuhle, qiniseka ukuba uxelele ugqirha.

Ungazithintela njani izoyikiso zasebusuku? (Ukuthintela)

Ugqirha angakunika iingcebiso malunga nokuphucula ucoceko lwakho lokulala . Oku kunokukunceda ufumane ubungakanani kunye nomgangatho wobuthongo obufunekayo. Kunganciphisa nokuxhaphaka koloyiko lwasebusuku. Nazi ezinye izinto onokuzenza ukunceda:

• Ziqhelise ukulala ngexesha elithile uze ulale ngokweminyaka yakho.
• Kuphephe ukusela utywala okanye iziselo ezine-caffeine (iti, ikofu) ngaphambi kokulala.
• Susa izinto eziphazamisayo kwigumbi lakho lokulala, ezifana nezibane ezikhanyayo kunye neengxolo ezinkulu.
• Ukuba unezinye iingxaki ezinxulumene nokulala, ezifana ne -sleep apnea, fumana unyango.
• Ukuze ukhuseleke ebusuku , gcina izinto ezinokuba yingozi, ezifana neetafile nezitulo, kude nebhedi.

Ngaba kufuneka uvuse umntu xa enesifo soloyiko ebusuku?

Hayi, iingcali zithi akufanele uzame ukuvusa umntu xa ephethwe luloyiko ebusuku.

Impendulo yakho yokuqala isenokuba kukuzama ukumbamba loo mntu ummise. Kodwa oko kunokuba yingozi kuwe nakumntu onoloyiko lwasebusuku. Kuba ingqondo yakhe ilele ubuthongo obunzulu kwaye ayivuki lula. Enyanisweni, ukuzama ukumvusa kunokwenza uloyiko lwasebusuku lube lubi ngakumbi.

Eyona nto ingcono onokuyenza kukuba, ukuba uvuka ebhedini, mbuyisele ebhedini kancinci uze uthethe kancinci, ngokuzolileyo, nangokuthambileyo. Oku kuya kumnceda ukuba abuyele ebuthongweni xa umcimbi uphelile. Kubalulekile ukuhlala naye kwaye umnike ukhuseleko ade alale kwakhona.

Ndifanele ndimbone nini ugqirha?

Kwiimeko ezinjalo, ngokuqinisekileyo kufuneka uthethe nogqirha:

• Ukuba izinto ezoyikisayo ebusuku zenzeka rhoqo (izihlandlo ezininzi ngeveki).
• Ukuba wena okanye umntwana wakho awulali kakuhle.
• Ukuba wena okanye umntwana wakho wenzakele emva koloyiko lwasebusuku.
• Ukuba ezi ziganeko zenzeka rhoqo ebusuku, ingakumbi kwisiqingatha sesibini sobusuku.
• Ukuba iziganeko zithatha ixesha elingaphantsi komzuzu (oku kusenokuba yimeko eyahlukileyo).
• Ukuba kukho ezinye iimpawu ezinje ngokurhona, ukuphefumla ngomlomo, kunye nokulala kakhulu emini .

Yeyiphi imibuzo omele uyibuze ugqirha?

• Kutheni umntwana wam/wam enesifo soloyiko ebusuku?
• Ngaba mna/umntwana wam kufuneka ndifunde ukulala?
• Ndingayiphucula njani indlela endilala ngayo?
• Ndingahlala njani ndikhuselekile xa ndinoloyiko ebusuku?

Ukuba uva umntu ekhala aze azabalaze ngamandla phakathi kobusuku, eyona nto imbi kakhulu enokwenzeka kuwe kukuba uzive ngathi akukho nto unokuyenza ukumthuthuzela. Kwelinye icala, xa uvuka kusasa, umntu unokukuxelela ukuba ubuneempawu zoloyiko lwasebusuku. Kodwa awukhumbuli nanye kuzo.

Njengoko igama lisitsho, uloyiko lwasebusuku luyinto eyoyikisayo kakhulu kuye wonke umntu. Ezi mpawu zinokwenza kube nzima kuwe nakwabanye abantu basekhaya ukuba nilale kakuhle ebusuku.

Ukuba usoloko uneengxaki zobusuku, qiniseka ukuba uthetha nogqirha. Unokukunceda ufumane unobangela, uphephe izinto ezibangela ezo zinto, kunye/okanye ulawule naziphi na iimeko zempilo ezingabonakaliyo.

Izinto ezibalulekileyo ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Ngoko ke, izinto ezoyikisayo ebusuku azifanele ziyoyike, ingakumbi xa kufikwa ebantwaneni abancinci. Uninzi lwexesha, ziyaziphelela xa zikhula.

• Musa ukuzama ukuvusa umntu onesifo soloyiko ebusuku. Endaweni yoko, mkhokele ngoxolo ukuba aye kulala kwaye uqinisekise ukuba ukhuselekile.
• Ukulala kakuhle (Sleep Hygiene) kubaluleke kakhulu. Lala ngexesha eliqhelekileyo kwaye uphephe izinto ezifana ne-caffeine ngaphambi kokulala.
• Ukuba oku kwenzeka rhoqo, ukuba wenzakele, okanye ukuba ulala kakhulu emini, bona ugqirha.
• Ukuba abantu abadala baziva besoyika ebusuku, oko kungaba luphawu loxinzelelo okanye enye ingxaki yempilo. Ngoko ke funa ingcebiso kagqirha.

Ukuba uneminye imibuzo malunga noku, ungoyiki ukuthetha nogqirha. Khumbula, awuwedwa, kwaye kukho uncedo olufumanekayo.

Uloyiko lwasebusuku , Uloyiko lokulala, i-Parasomnia, ukulala kwe-NREM, i-PTSD, i-Anxiety Disorder, i-Sleep Deprivation, i-Obstructive Sleep Apnea, i-EEG, i-Polysomnography, i-Sleep Hygiene, Uloyiko lwasebusuku, Iingxaki zokulala, Impilo yomntwana, Impilo yengqondo, Uloyiko lokulala, Ukulala ukhala