Khawuthelekelele ulele kamnandi uze uvuke ngequbuliso. Amehlo akho avulekile, intloko yakho iyasebenza, kwaye uyakwazi ukubona okukungqongileyo. Kodwa... awukwazi ukuhambisa ilungu. Uzama ukukhwaza ucela uncedo, kodwa akukho sandi siphumayo. Ngamanye amaxesha uziva ngathi kukho umntu osegumbini, okanye ngathi kukho umthwalo onzima ocinezela esifubeni sakho. Eli liva eloyikisayo kakhulu. Uninzi lwethu lubiza oku ngokuthi 'uloyiko lwasebusuku' okanye 'ukunyathelwa sisilo'. Kodwa eneneni, le yimeko esiyibiza ngokuba yi -Sleep Paralysis kumayeza.
Yintoni kanye kanye i-Sleep Paralysis?
Ngamafutshane, i-Sleep Paralysis yimeko yexeshana apho ungakwaziyo ukushukumisa naliphi na ilungu lomzimba wakho, nokuba sele uza kulala okanye sele uza kuvuka. Oku kwenzeka xa umzimba wakho ubambeke phakathi kwamanqanaba amabini okulala nokuvuka.
Le yingxaki yokungalali. Kwizonyango, ezi meko zibizwa ngokuba yi-"Parasomnia". Oku kungathatha imizuzwana embalwa ukuya kwimizuzu embalwa. Ngeli xesha, kuyinto eqhelekileyo ukuba uzive usoyika kwaye uxhalabile. Kodwa xa sele kuphelile, ungawushukumisa umzimba wakho kwakhona ngokungathi akukho nto yenzekileyo.
Into ebalulekileyo kukuba i-Sleep Paralysis ayiyongozi. Ayizukulimaza ubomi bakho nangayiphi na indlela. Kodwa loo nto inokuba buhlungu kakhulu kwaye yoyikise.
Uziva njani ngeli xesha? (Iimpawu)
Ungaziva izinto ezahlukeneyo ngexesha lokuphazamiseka kokulala. Akubona bonke abantu abavakalelwa ngendlela efanayo, kodwa kukho iimpawu eziqhelekileyo. Makhe sijonge ukuba ziyintoni.
| Uphawu | Inkcazo |
|---|---|
| Ukungakwazi ukuhambisa umzimba | Awuyi kukwazi ukushukumisa iingalo zakho, imilenze, iminwe, okanye intamo, kodwa ungashukumisa amehlo akho kwaye uphefumle. |
| Ukungakwazi ukuthetha | Nokuba uzama ukukhwaza ucela uncedo, akukho sandi siphumayo. Mhlawumbi kuphela ukuncwina okuncinci okuphumayo. |
| Uxinzelelo lwesifuba | Kungavakala ngathi kukho umntu ohleli esifubeni sakho kwaye ekucinezela, okwenza kube nzima ukuphefumla. Eli liva eloyikekayo kakhulu. |
| Ukungaboni | Usenokubona, uve, okanye uzive izinto ezisegumbini ezingekhoyo apho. Umzekelo, ungabona umntu onesithunzi ekhoneni elimnyama legumbi, uve umntu ethetha, okanye uzive umntu echukumisa umzimba wakho. |
| Ukulala emini | Olu lwazi lunokuphazamisa ubuthongo bakho ebusuku kwaye lukushiye uziva ulele kakhulu kwaye udiniwe ngosuku olulandelayo. |
Ngaba umntu angavuka ngeli xesha?
Ewe, ungamvusa umntu okwimeko yokungakwazi ukulala. Ukuba uthetha naye okanye umphathaphatha kancinci, uya kuvuka ngokupheleleyo aze akwazi ukuhamba kwakhona. Ingxaki kukuba, umntu okwimeko yokungakwazi ukulala akayi kukwazi ukukuxelela ukuba kwenzeka ntoni kuye okanye akunike naziphi na iimpawu.
Kutheni oku kusenzeka kuthi? (Izizathu)
Isizathu esichanekileyo sokungakwazi ukulala asikafunyanwa, kodwa singachaza ukuba kwenzeka njani.
Xa silele, ubuthongo bethu budlula kumanqanaba aliqela. Inqanaba eliphambili apho siphupha khona kukulala kweREM (Rapid Eye Movement). Ngeli nqanaba leREM, ukuba senza ngokwephupha lethu (umzekelo, ukuba sibaleka ngokwenene ngelixa siphupha), sinokuba sengozini. Ukuthintela oku, ingqondo yethu yenza into enomdla kakhulu. Oko kukuthi, ngexesha leREM, izihlunu ezingalweni nasemilenzeni zethu zilahlekelwa ngumsebenzi wazo okwethutyana. Oku kubizwa ngokuba yi-muscle atonia.
Ukukhubazeka kokulala kwenzeka xa ungena okanye uphuma ebuthongweni be-REM, kwaye ingqondo yakho ivukile, kodwa izihlunu zomzimba wakho zisakhubazekile. Oku kuthetha ukuba ingqondo yakho ivukile, kodwa umzimba wakho usalele.
Kukho izinto ezininzi ezinokubangela le meko:
| Into Engumngcipheko | Ingcaciso |
|---|---|
| Ukungalali ngokwaneleyo | Ukungalali kakuhle kangangeentsuku ezininzi yimbangela enkulu "yokungalali ngokwaneleyo." |
| Ipatheni yokulala engaqhelekanga | Oku kuqheleke kakhulu kubantu abanotshintsho oluqhubekayo kwixesha labo lokulala nelokuvuka, njengabasebenzi beshifti. |
| Ezinye iingxaki zokulala | Ukungakwazi ukulala kakuhle kunokunxulunyaniswa neemeko ezifana ne-obstructive sleep apnea kunye ne-narcolepsy, nto leyo ebangela ukozela okungalawulekiyo emini. |
| Iingxaki zempilo yengqondo | Iimeko ezinje ngoxinzelelo olugqithisileyo, ixhala, isifo sengqondo esiguquguqukayo, isifo soloyiko, okanye isifo soxinzelelo emva kwengozi (PTSD) zinokuchaphazela. |
| Ezinye izizathu | Amanye amayeza (umz., amayeza e-ADHD), ukusetyenziswa kweziyobisi, kunye nembali yosapho yale meko nazo zinokuba negalelo. |
Ugqirha uyixilonga njani le nto? (Uxilongo)
Xa usiya kugqirha ukuze uthethe ngale nto, into yokuqala aza kuyenza kukumamela ngononophelo amava akho. Chaza yonke into oyivileyo ngaphandle kokuba neentloni okanye uloyiko. Ugqirha angakubuza izinto ezinje:
- Injani le nto? Ihlala ixesha elingakanani? Ihlala isenzeka kangaphi?
- Zingaphi iiyure olala ngazo ngosuku? Ngaba uyalala emini?
- Ngawaphi amayeza owasebenzisayo?
- Ngaba uziva uxinezelekile okanye uxhalabile?
- Ngaba kukho omnye umntu kusapho lwakho oye waba namava afanayo?
Ixesha elininzi, ugqirha wakho unokuqinisekisa ukuba yi-Sleep Paralysis ngokusekelwe kwinkcazo yakho. Nangona kunjalo, ukuba urhanela ukuba kukho enye ingxaki yokulala, efana ne-Narcolepsy, unokukuthumela kwiimvavanyo ezikhethekileyo.
- I-Polysomnogram: Kule meko, ugcinwa esibhedlele ubusuku bonke kwaye oomatshini bajonga ukuphefumla kwakho, izinga lokubetha kwentliziyo, kunye nokusebenza kwengqondo ngelixa ulele.
- Uvavanyo lwe-Multiple Sleep Latency (MSLT): Olu vavanyo luvavanya ukuba ulala ngokukhawuleza kangakanani emini.
Ngaba ikhona indlela yokunyanga oku? (Unyango)
Akukho ndlela ithile yokuthintela ukukhubazeka kokulala xa sele kuqalile , kodwa abanye abantu bathi ukuzama ukuhambisa into encinci, njengomnwe, kunokubanceda baphume ngokukhawuleza kule meko.
Into ebalulekileyo kukuba kukho izinto onokuzenza ukunciphisa amathuba okuba kwenzeke kwakhona . Unyango luya kuxhomekeka kwinto ebangela oko kuwe.
- Ukuphucula ucoceko lokulala: Le yeyona nto ibalulekileyo. Oko kuthetha ukuphuhlisa imikhwa emihle yokulala.
- Ukunyanga iimeko ezifihlakeleyo: Ukuba unenye imeko, efana ne-sleep apnea okanye ixhala, ukufumana unyango olufanelekileyo kuyo kunokunciphisa ukwanda kwe-sleep paresis.
- Amayeza: Ngamanye amaxesha, ugqirha wakho unokukunika amayeza, anjenge-antidepressants, anciphisa ubuthongo be-REM.
- Ingcebiso yengqondo: Ingcebiso ikwanceda kakhulu ekulawuleni uxinzelelo kunye nexhala.
Izinto onokuzenza ngokwakho ukunciphisa ukukhubazeka kokulala
Ukulala kakuhle kubalulekile ukuze ube sempilweni. Ukuphucula iindlela zakho zokulala kunye nemikhwa yakho kunokunciphisa kakhulu umngcipheko wakho wokukhubazeka kokulala.
Oku sikubiza ngokuba yi -'Sleep Cocktail'. Njengokuba sihlamba amazinyo ethu size sihlambe imizimba yethu, kukho imikhwa ethile ekufuneka siyilandele ukuze silale kakuhle.
| Kwenziwe ntoni | Kutheni kubalulekile? (Kutheni kubalulekile?) |
|---|---|
| Yenza ishedyuli yokulala. | Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla, nokuba ngeempelaveki. Oku kuya kunceda ekulawuleni iwotshi yomzimba wakho. |
| Indawo yokulala ekhululekileyo | Gcina igumbi lakho lokulala limnyama, lithule, kwaye lipholile. Sebenzisa umatrasi nomqamelo okhululekileyo. |
| Hlala kude nezikrini ngaphambi kokuba ulale. | Yeka ukujonga ifowuni yakho, ithebhulethi, okanye iTV ubuncinane iyure ngaphambi kokuba ulale. Ukukhanya okuluhlaza okwesibhakabhaka abakukhuphayo kuthintela ukuveliswa kweehomoni ezikunceda ulale. |
| Phola. | Ngaphambi kokuba ulale, yenza into efana nokuhlamba ngamanzi ashushu, ukufunda incwadi, okanye ukumamela umculo othomalalisayo. Oku kuya kukunceda uzole ingqondo yakho kwaye kube lula ukulala. |
Udinga nini ukubona ugqirha?
Kuqhelekile ukuba ube nesifo sokungakwazi ukulala kube kanye okanye kabini ebomini bakho. Nangona kunjalo, ukuba ufumana nayiphi na kwezi zilandelayo, kubalulekile ukubona ugqirha.
- Ukuba uziva uloyiko okanye uxhalabile kakhulu ngale nto.
- Ukuba oku kwenzeka rhoqo.
- Ukuba oku kukwenza woyike ukulala.
- Yiyo loo nto uziva udiniwe kakhulu kwaye ulele emini.
Oku akuyonto ifanele ibe neentloni okanye ifihlwe. Le yimeko yezonyango eyenzeka kubantu abaninzi kwaye inokuchazwa. Ngoko ke ungoyiki ukuthetha nogqirha wakho ngale nto. Uza kukunceda.
Umyalezo Wokuya Ekhaya
- Ukukhubazeka Kokulala yimeko eyoyikisayo kodwa engeyongozi emzimbeni apho ingqondo yakho ivukile kwaye umzimba wakho ulahlekelwa zingqondo okwethutyana.
- Oku akunanto yakwenza 'nempembelelo engaphezu kwendalo', oku kukungasebenzi kakuhle kwenkqubo yendalo eyenzeka engqondweni nasemzimbeni ngexesha lokulala.
- Umngcipheko wale meko ungancitshiswa kakhulu ngokwenza ucoceko oluhle lokulala.
- Ukuba le nto ichaphazela ubomi bakho bemihla ngemihla kwaye uziva uloyiko kakhulu ngayo, ngokuqinisekileyo bonana nogqirha. Leyo yeyona nto ilungileyo onokuyenza.
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