Ngaba wakha wambona umntu endlwini yakho evuka aze ahambe ebuthongweni bakhe? Okanye ngequbuliso evuka ekhala ebuthongweni bakhe? Mhlawumbi nawe ukhe waba namava afanayo. Zeziphi ezi zinto zingaqhelekanga ezenzeka kuthi xa silele esingazaziyo nokuzazi? Abanye abantu bacinga ukuba ezi zizinto ezingezizo. Kodwa kwezonyango, ezi meko sizibiza ngokuba yiParasomnias. Le yimeko enxulumene nokulala. Sithetha ngayo namhlanje.
Ngamafutshane, zithini ii-parasomnias?
Iiparasomnias ziindlela zokuziphatha okanye amava angaqhelekanga ayenzeka ngexesha lokulala, xa ulele, okanye xa sele uza kuvuka. Ezi zinokwenzeka ngeendlela ezahlukeneyo.
Ukuba une-parasomnia, unokufumana izinto ezifana nezi:
- Ukuthetha ebuthongweni bakho.
- Ukuhambahamba ebuthongweni.
- Ndinephupha elibi.
- Xa ndivuka ebuthongweni, ndiziva ndididekile kakhulu.
- Andikhumbuli ukuba ndenze ntoni ebuthongweni bam kusasa.
Khawucinge ngale nto: Ilungu losapho livuka ezinzulwini zobusuku liye ekhitshini ukuya kufuna into ethile. Ufowunela kodwa aliphenduli. Nangona amehlo alo evulekile, alibonakali ngathi livukile. Xa libuza kusasa, alikhumbuli nto. Yiloo nto eyenzekayo. Kwabanye, ungabonakala ngathi uvukile, kodwa ulele ngokwenene.
Indlela yokwahlulahlula ii-parasomnias ngokwezigaba zokulala
Sizahlula ezi meko zibe ziindidi ezintathu eziphambili ngokusekelwe kwinqanaba lokulala ezenzeka kulo. Ukulala kwethu kunezigaba, njengezinyuko.
| Isigaba sokulala | Ingcaciso elula |
|---|---|
| Ukulala okungakhawuleziyo kwamehlo (non-REM) | La ngamanqanaba amathathu okuqala okulala. Eli nqanaba liqala ngexesha esilala ngalo ukuya kuthi ga kwinxalenye yokuqala yobusuku. Kulapho senza khona izinto ezifana nemisebenzi yomzimba (ukuhamba) nokuthetha. |
| Ukulala ngokukhawuleza kwe-REM (i-fast eye movement) | Oku kuza emva kwamanqanaba amathathu angengo-REM. Ngeli xesha, amehlo ahamba ngokukhawuleza phantsi kweenkophe. Isantya sentliziyo, ukuphefumla, kunye noxinzelelo lwegazi luyanda. Siphupha ngokucacileyo ngeli xesha. Iingxaki ezinxulumene noku zenzeka ebusuku. |
| Okunye | Oku kuquka ezinye iintlobo ze-parasomnias ezingahambelaniyo kakuhle nakweyiphi na kwezi ndidi zingasentla. |
Ngoku makhe sijonge ukuba zeziphi iimeko eziwela phantsi koluhlu ngalunye ngokwahlukeneyo.
Iintlobo ze-parasomnias ezenzeka ngexesha lokulala okungengo-REM
Ezi zidla ngokunxulunyaniswa nomsebenzi womzimba.
| Igama lesimo | Kwenzekani? |
|---|---|
| Uloyiko lokulala | Kulapho uvuka ngequbuliso unoloyiko olukhulu nolukhawulezileyo. Usenokukhwaza okanye ukhale ngenxa yoloyiko. Oku kuhlala malunga nemizuzwana engama-30, kodwa ngamanye amaxesha kunokuhlala imizuzu eliqela. Usenokubona neempawu ezifana nokubetha kwentliziyo ngokukhawuleza, ukuvuleka kwamehlo , ukuphefumla ngokukhawuleza, kunye nokubila. |
| Ukuhambahamba ebuthongweni / iSomnambulism | Le yinto abantu abaninzi abaye beva ngayo. Uvuka ebhedini, uhambahamba amehlo akho evulekile, kodwa usalele. Ngamanye amaxesha ungenza izinto ezinzima njengokuqhuba imoto, ukudlala isixhobo somculo, njl. Ungenza nezinto obungenakuzenza ngokuqhelekileyo, njengokuchama kwindawo engenandlu yangasese. |
| Ukuvuswa kokudideka | Kule meko, xa uvuka ebuthongweni, udidekile kakhulu kwaye awuqondi ukuba kwenzekani. Unokuhlala ebhedini amehlo akho evulekile. Usenokubonakalisa iimvakalelo ezifana nokulila. Xa uthetha, uthetha kancinci kwaye awuqondi ukuba abanye bathini. Oku kungathatha imizuzu embalwa ukuya kwiiyure. Oku kuqhelekile kubantwana abancinci kwaye kuncipha ngokweminyaka. |
Iintlobo ze-parasomnias ezenzeka ngexesha lokulala kwe-REM
Ezi zidla ngokunxulunyaniswa namaphupha esiwabonayo.
| Igama lesimo | Kwenzekani? |
|---|---|
| Ingxaki yobusuku obubi | Eli liphupha elicacileyo, eloyikisayo, nelibangela ixhala. Ukuba uvuka ngeli phupha, unokukwazi ukuchaza iphupha ngokweenkcukacha. Kunokuba nzima ukubuyela ebuthongweni. |
| Ukukhubazeka kokulala okuhlala kuhleli | Le yinto eyenzeka kubantu abaninzi. Uvuka ebuthongweni, kodwa awukwazi ukuhamba. Kuvakala ngathi umzimba wakho wonke uqandisiwe. Oku kwenzeka ngaphambi kokuba ulale okanye xa uvuka, xa izihlunu zakho zikhululekile. Kungathatha imizuzwana embalwa ukuya kwimizuzu embalwa. Liliva eloyikekayo kakhulu. Ungaphuma kule meko ukuba umntu uthetha nawe okanye ukukuthepha. |
| Ingxaki yokuziphatha yokulala kweREM (RSBD) | Kulapho ke udlala khona iphupha elinobundlobongela xa uphendula kulo. Ukuba uphupha ulwa nomntu, usenokukhwaza, umthuke, umhleke, umkhabe, okanye umbambe. Oku kuqheleke kakhulu kubantu abadala nakubantu abaneengxaki zemithambo-luvo ezifana nesifo sikaParkinson. |
Ezinye iintlobo ze-parasomnias
Ezi azihambelani kakuhle nakweyiphi na kwezi ndidi zingasentla.
- Ukuchama ebhedini/Ukuchama ebuthongweni: Oku kuthathwa njengengxaki yempilo ukuba umntu uchama ngexesha lokulala ubuncinane kabini ngeveki kangangeenyanga ezintathu emva kweminyaka emi-5 ubudala.
- Ukuncwina/iCatathrenia enxulumene nokulala: Izandi zokuncwina okanye ukuncwina okuqhubekayo ngexesha lokulala.
- I-Exploding head syndrome: Xa ulele okanye uvuka, ungava ingxolo enkulu ngaphakathi entlokweni yakho . Ungabona nokukhanya kwaye uzive ngathi umzimba wakho uyangcangcazela.
- Izinto ezibonakala ngathi ziyenzeka xa ulele: Ukubona, ukuva, okanye ukuva izinto ezingekhoyo xa ulele okanye uvuka.
- Ingxaki yokutya enxulumene nokulala: Oku kwenzeka xa uvuka ebuthongweni bakho uze utye okanye usele. Ungatya nezinto obungenakuzitya xa uvukile (njengenyama eluhlaza okanye iqhekeza lebhotolo). Oku kunokuba yingozi , njengoko ungatya izinto ezinobuthi, uzikrwitshe, okanye uzitshise ngelixa ulungiselela ukutya.
- I-Sexsomnia: Ukuzibandakanya kwimisebenzi yesondo ngexesha lokulala . Oku kungabandakanya ukuphulula amalungu esini, ukulala ngesondo, okanye ukuchukumisa umntu osebhedini.
Yintoni enokubangela i-parasomnias?
Akunakuba nesizathu esinye kuphela sale nto. Kunokubakho izizathu ezininzi.
Ngamafutshane, nantoni na ephazamisa ubuthongo bakho inokuba yimbangela.
Nazi ezinye zezizathu eziphambili:
- Ukungalali kakuhle: Iipatheni zokulala ziyaphazamiseka ngenxa yomsebenzi weshifti kunye nokuhamba phakathi kwamazwe (jet lag).
- Iimpembelelo zemfuza: Ukuba kukho umntu kusapho lwakho onesi sifo, nawe unokuba naso.
- Amayeza athile: Amanye amayeza okubulala iintsholongwane, amayeza okudakumba, kunye namayeza oxinzelelo lwegazi oluphezulu anokubangela utshintsho kwindlela yokulala.
- Ezinye iimeko zonyango:
- Intlungu engapheliyo
- Ukuphazamiseka kokulala
- isifo semilenze engapheliyo
- Iingxaki zengqondo ezifana noxinzelelo, ukudakumba, kunye nokuxhalaba.
- Izifo ze-neurological ezifana nesifo sikaParkinson.
- Ezinye izizathu: ukusebenzisa utywala okanye iziyobisi, umkhuhlane, ukungalali ngokwaneleyo, kunye noxinzelelo.
Ungayibona njani le meko?
Ukuba unezi mpawu, eyona nto ingcono onokuyenza kukubona ugqirha wakho. Ngokwesiqhelo, ingcali yokulala (somnologist) iya kukuthumela ukuze uhlolwe ngakumbi.
Ugqirha uza kwenza ezi zinto zilandelayo:
1.Ukubuza wena nosapho lwakho ngemikhwa yenu yokulala: Uza kubuzwa ngemikhwa yenu yokulala liqabane lakho okanye amalungu osapho, njengoko usenokungazikhumbuli ezi zinto.
2. Imbali yezonyango: Uza kubuzwa malunga namayeza owasebenzisayo, imbali yezonyango yosapho, kunye nokusetyenziswa kotywala.
3. Gcina idayari yokulala: Kangangeveki okanye ezimbini, bhala phantsi ixesha oya kulala ngalo, ixesha ovuka ngalo, nokuba uvuka ebusuku, nokuba kukho into engaqhelekanga eyenzekileyo.
4. Uvavanyo olukhethekileyo: Ukuba kuyimfuneko, ungathunyelwa kwisifundo sokulala (isifundo sokulala / iPolysomnogram). Oku kuquka ukuchitha ubusuku obunye esibhedlele. Ngeli xesha, amaza obuchopho bakho, isantya sentliziyo, ukuphefumla, kunye neentshukumo zamehlo zijongwa kusetyenziswa oomatshini. Unganikwa uvavanyo lwevidiyo lwe-EEG.
Ziziphi iindlela zonyango lwe-parasomnias?
Akukho nyango lunye loku. Unyango luxhomekeke kuhlobo lwe-parasomnia onayo kunye nobunzima bayo. Nangona kunjalo, inokulawulwa ngokutshintsha indlela yokuphila.
Izinto ezisisiseko onokuzenza
- Ukugcina ubuthongo obuhle:
- Lala ngexesha elifanayo yonke imihla uze uvuke ngexesha elifanayo.
- Lala kakuhle iiyure ezisi-7-9 ngosuku.
- Gcina igumbi lakho lokulala limnyama, lithule, kwaye lipholile.
- Kuphephe ukusela ikofu neti xa sele usondele ixesha lokulala.
- Yeka ukusebenzisa ifowuni yakho, ithebhulethi, okanye iTV ngaphambi kokuba ulale.
- Ukulawula uxinzelelo: Izinto ezifana nokucamngca kunye neyoga zinokunceda ekunciphiseni uxinzelelo.
- Ukuphepha utywala neziyobisi.
Unyango lwezonyango
Ii-Non-REM parasomnias (ezifana nokuhambahamba ebhedini) azinyangwa rhoqo, ingakumbi ebantwaneni, kuba zihlala ziphela xa abantu bekhula.
Nangona kunjalo, ukuba le meko inokubangela ukuba wena okanye abanye abantu babe sengozini, okanye ukuba ichaphazela kakhulu ubomi bakho bemihla ngemihla, ugqirha wakho unokukunika amayeza. I-Clonazepam, iMelatonin, kunye nezinye izidambisi-ntlungu zisetyenziselwa oku.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho uze ukhethe indlela yonyango ekufaneleyo.
Ungazithintela njani iingozi ezinokubakho ekulaleni?
Ukuba unengxaki yokuhamba ulele, kubaluleke kakhulu ukucinga ngokhuseleko.
- Egumbini lokulala, gcina ifenitshala ebukhali, izibane, nezinye izinto kude nebhedi.
- Lala kumgangatho ophantsi. Ziphephe iibhedi ezingaphantsi.
- Faka ii-alamu kwiingcango nakwiifestile.
- Gcina izixhobo nezixhobo eziyingozi ekhaya zitshixiwe kwaye zikhuselekile.
- Ukuba ugcina iglasi yamanzi egumbini, sebenzisa ikomityi yeplastiki endaweni yeglasi.
- Ukuba kuyimfuneko, faka amaqhosha angangeni bantwana kwiingcango.
Ufanele uye nini kugqirha?
Kusenokuba yinto eqhelekileyo ukuba ezi zinto zenzeke kube kanye okanye kabini. Nangona kunjalo, ukuba unazo ezi zinto, qiniseka ukuba ubonana nogqirha.
- Ukuba uziva ngathi awulali ngokwaneleyo .
- Ukuba ezi ndlela zokuziphatha zenzeka rhoqo xa ulele.
- Ukuba uziva udidekile xa uvuka ebuthongweni.
- Ukuba uziva ngathi awukwazi ukushukumisa umzimba wakho xa uvuka (sleep paralysis).
- Ukuba wena okanye usapho lwakho niye nalimala okanye niza kwenzakala ngenxa yoku.
- Ukuba le meko ikwenza uzive ulele kwaye udiniwe emini kwaye ichaphazela umsebenzi wakho.
Umyalezo Wokuya Ekhaya
- Iiparasomnias ziindlela zokuziphatha ezingaqhelekanga ezenzeka xa ulele. Ezi zinokuthatha iindlela ezininzi, njengokuhambahamba ulele, ukuthetha, kwanokoyikisa.
- Uninzi lwezi, ingakumbi ezo zenzeka ebuntwaneni, azinabungozi kwaye ziya kuphela zodwa njengoko zikhula.
- Uninzi lwezi meko zinokulawulwa ngokuzigcina ucocekile ebuthongweni kunye nokunciphisa uxinzelelo.
- Kodwa ukuba ezi ndlela zokuziphatha zenzeka rhoqo, zibonakala ziyingozi, okanye zichaphazela ubomi bakho bemihla ngemihla, ungaze ungathandabuzi ukufuna ingcebiso kagqirha.
- Ukuba wena okanye umntwana wakho unale meko, musani ukoyika. Ngeengcebiso zonyango ezifanelekileyo kunye nonyango, ningayilawula kwaye niphile ubomi obuqhelekileyo.
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