Ngaba wakha wavuka kusasa wangena ekhitshini waza wafumana ijam okanye ibhotolo igcwele yonke indawo, nezitya zigcwele esinkini? Okanye ngaba kukho umntu ekhaya okuxeleleyo ukuba, "Uvuke ebusuku wavula ifriji watya ukutya"? Kodwa awunakukhumbula. Nangona oku kusenokubonakala ngathi liphupha, kusenokwenzeka ukuba yimeko yempilo efuna unyango.
Ngamafutshane, yintoni ukutya okunomda wokulala (SRED)?
Oku sikwenza ngokwezonyango ngokuthi yi-Sleep-Related Eating Disorder (SRED) . Ngamafutshane, oku kukuziphatha okungaqhelekanga okwenzeka xa ulele. Oogqirha babiza ezi meko ngokuthi `(Parasomnia)`. Umntu one-SRED uvuka ezinzulwini zobusuku, alungiselele ukutya, atye, kwaye ngamanye amaxesha ade asele. Kodwa into engaqhelekanga kukuba, xa evuka kusasa, akakhumbuli nto. Ugqirha wakho usenokubiza oku ngokuthi `(Nocturnal Sleep-Related Eating Disorder - NS-RED)`.
Asingombono ulungileyo ukulikhupha eli tyala njengento engaqhelekanga. Kuba linokuba yingozi kakhulu. Cinga nje ukuba kunokwenzeka kangakanani ukuba uzitshise xa uvula isitovu ulele, okanye usika isandla sakho ngelixa usika imifuno ngemela. Abanye abantu banokutya nezinto ezingafanelekanga ukutyiwa, okanye ezinobungozi. Yiyo loo nto kubaluleke kakhulu ukuthetha nogqirha wakho ngale nto.
Zithini iimpawu zale meko?
Ukuba uyazibuza ukuba unale meko, jonga ezi mpawu. Makhe sijonge le theyibhile ukuze siyiqonde kakuhle.
| Uphawu | Ithetha ntoni le nto? |
|---|---|
| Ukutya kakhulu ngenxa yokulala | Ukutya ukutya okuninzi ngexesha elifutshane (ukutya kakhulu). Oku kudla ngokuba kukutya okuneekhalori eziphezulu. Oku kunokukhokelela ekulahlekelweni ngumdla wokutya kusasa, uzive uhluthi, kwaye ungadli nesidlo sakusasa. |
| Ukulahlekelwa yinkumbulo yesiganeko | Abantu abaninzi abanankumbulo yokuvuka ebhedini ebusuku baze batye. Abanye abantu abakhumbuli kakuhle, kodwa kuvakala ngathi liphupha. |
| Ukutya izinto ezingafanelekanga ukutyiwa | Ungatya izinto ezingaqhelekanga eningasoze nizitye kunye (umzekelo, ukutya isambal eneswekile). Ungalingeka nokutya izinto ezingenakutyiwa nezinokuba netyhefu, ezifana nekofu egayiweyo, inyama eluhlaza, kunye neempundu zecuba. |
Zenzeka njani ezi zinto?
Oku kutya ubuthongo kunokwenzeka qho ebusuku, okanye kungenzeki ngamanye amaxesha. Kwabanye abantu, kwenzeka izihlandlo ezininzi ngobusuku obunye.
Oku kwenzeka rhoqo kwiiyure zokuqala emva kokuba silele, ngexesha lokulala okunzulu (i-NREM - ukulala ngokunganyamezeliyo kwentshukumo yamehlo). Kunzima kakhulu ukuvusa umntu xa esitya ebuthongweni. Ukwimeko yokutshintsha kwengqondo. Eyona nto ingcono onokuyenza kukumnceda abuyele ebhedini ngobunono.
Kutheni oku kusenzeka? Zingaba yintoni izizathu?
Nangona isizathu esichanekileyo sokuba oku kwenzeke asikafunyanwa, uphando lufumanise izinto ezininzi ezinokuchaphazela oku.
- Ezinye iimeko zempilo ezisisiseko: Ezinye iimeko zempilo (umz., `I-Encephalitis` - ukudumba kwengqondo, `I-Hepatitis` - ukudumba kwesibindi) zinokubangela oku.
- Iingxaki zempilo yengqondo: Izinto ezinje ngoxinzelelo olugqithisileyo, ixhala , ukudakumba , ezinye iingxaki zokutya, kunye neengxaki zokusebenzisa iziyobisi zinokuchaphazela.
- Utshintsho kwindlela yokuphila: Khawuthelekelele ukuba ungumntu otshayayo, le meko inokwenzeka ukuba uyeka ngequbuliso ukutshaya okanye uqale ukunciphisa umzimba.
- Iziphumo ebezingalindelekanga zamayeza athile: Oku kunokubangelwa ngamayeza athile, ingakumbi amayeza okuthomalalisa ingqondo, ii-benzodiazepines, kunye namanye amayeza okugula ngengqondo.
Ezinye iingxaki zokulala ezinxulumene ne-SRED
Ngamanye amaxesha, i-SRED ibangelwa yenye ingxaki yokulala.
- `Iingxaki zokulala zeCircadian rhythm` (ukuphazamiseka kwendlela yokulala yendalo yomzimba)
- I-Narcolepsy (ukozela kakhulu emini)
- `Ingxaki yokushukuma kwamalungu ngamaxesha athile` (ukuxhuzula amalungu ngokungazikhetheliyo ngexesha lokulala)
- I-Ressless legs syndrome (ukungonwabi emilenzeni xa ulala)
- I-sleep apnea (ukuyeka ukuphefumla ngexesha lokulala)
- `Ukuhambahamba ebuthongweni`
Ezi ngxaki zokulala zingabakho kwiintsapho. Oku kuthetha ukuba ukuba umntu kusapho lwakho uneengxaki zokulala ezinje, nawe usengozini yokuba ne-SRED.
Into ebalulekileyo kukuba, oku akulotyala lakho. Oku akuyonto yokuba neentloni ngako. Le yimeko yezonyango enokulawulwa ngonyango.
Ziziphi iingozi kunye neengxaki ezinokubakho?
Usenokuba uzibuza, "Zithini iingozi zokutya ubuthongo?" Kodwa oku kunokukhokelela kwimiphumo emibi kakhulu.
- Iingozi zomzimba: Kukho umngcipheko wokusika into ngemela ngelixa ulele uze uzisike isandla sakho , okanye ukhanyise isitovu uze uzitshise .
- Ityhefu yokutya: Ungayifumana ityhefu yokutya ngokutya izinto ezingalunganga ukutya ziluhlaza (inyama eluhlaza, amaqanda aluhlaza).
- Ukutyiwa kwezinye izinto: Ukutyiwa kwezinto ezingatyiwayo kunokubangela ityhefu .
Ukongeza koku, kukho enye into enobungozi enokwenzeka. Khawucinge ukuba ukhanyise isitovu segesi ulele waza walibala ukusicima, okanye ukuba ubeka into enokutshisa lula phezu kwesitovu esele sivuliwe, kunokwenzeka kangakanani ukuba kuqale umlilo ?
Kwakhona, ekuhambeni kwexesha, le meko inokubangela ezinye iingxaki zempilo.
- Ukwanda kobunzima kunye nokutyeba kakhulu
- Uxinzelelo
- Ukudinwa emini kunye nokulala
Ugqirha uyifumana njani le nto?
Xa usiya kugqirha, uza kukubuza ngeempawu zakho. Ekubeni ungakhumbuli ukuba kwenzeke ntoni ebusuku, ungabuza nomntu osekhaya (ilungu losapho, iqabane) ngale nto.
Emva koko, baya kugqiba ukuba ingaba imbangela yenye imeko yezonyango okanye amayeza owaselayo. Ungacelwa ukuba ugcine "idayari yokulala" kangangeeveki ezimbalwa. Oku kuthetha ukurekhoda ixesha oya kulala ngalo, ixesha ovuka ngalo, indlela oziva ngayo xa uvuka, kunye nokutya okwaziyo ukuba ukutyile ebusuku.
Ukuba ufuna ukuphanda oku ngakumbi, ungathunyelwa "kwisifundo sokulala." Oku kwenziwa kwiziko elikhethekileyo, apho umzimba wakho nengqondo yakho zijongwa khona ngelixa ulele.
Iphathwa njani?
Indlela yonyango ixhomekeke kwinto ebangela imeko yakho ye-SRED.
- Ukutshintsha amayeza: Ukuba unobangela liyeza olisebenzisayo, ugqirha wakho unokucebisa ukuba uyeke, utshintshe, okanye unciphise umthamo. Ungaze uyeke okanye utshintshe amayeza wedwa.
- Ukunyanga iimeko ezifihlakeleyo: Ukuba kukho enye ingxaki yezonyango okanye ingxaki yempilo yengqondo, unyango olufanelekileyo lunokunceda ekulawuleni i-SRED.
- Thatha amanyathelo okhuseleko: Ngelixa ulinde iziphumo zonyango lwakho, kubalulekile ukuthintela iingozi. Ungabeka izitshixo efrijini nakwiikhabhathi apho ugcina khona ukutya, uxhome intsimbi encinci emnyango wekhitshi okanye emnyango wegumbi lakho lokulala, njl. Kukwangumbono olungileyo ukususa naziphi na izinto ezinokukukhubekisa endleleni ukusuka ebhedini ukuya ekhitshini.
Utshintsho kwindlela yokuphila kunye nokulala kakuhle (Ucoceko Lokulala)
Ngamanye amaxesha, ukwenza utshintsho oluncinci kwindlela esiphila ngayo kunokuphucula umgangatho wokulala kwethu nokulawula le meko.
- Lawula uxinzelelo: Zama izinto ezifana neyoga kunye nokucamngca.
- Ziphephe ezi zinto ngaphambi kokuba ulale: iziselo ezine-caffeine ezifana nekofu neti, ukujonga iifowuni/ii-tab/iiTV, kunye nokusela utywala kakhulu.
- Misela ishedyuli yokulala rhoqo: Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla.
Abanye abantu banikwa amayeza afana ne-selective serotonin reuptake inhibitors (SSRIs). La mayeza adla ngokunikwa abantu abadakumbileyo. Anceda ekulawuleni amanqanaba ekhemikhali ebizwa ngokuba yi-serotonin engqondweni, enceda ekulawuleni imeko yengqondo kunye neendlela zokulala.
Ndifanele ndimbone nini ugqirha?
Ukuba unesikrokro sokuba ulele, musa ukulibazisa uye kugqirha ngoko nangoko. Le yinto echaphazela impilo yakho kunye nokhuseleko lwabanye abantu ekhaya. Ngoko ke musa ukuyithatha lula le nto. Oyena mntu unokukunceda ngugqirha wakho.
Umyalezo Wokuya Ekhaya
- Ingxaki Yokutya Enxulumene Nokulala (SRED) ayilophupha, yimeko yokwenyani yezonyango efuna unyango.
- Ukuba oku akunanzwa, iingozi ezinkulu ezifana nokutsha, ukusikwa, ukutyhefa, kunye nomlilo zinokwenzeka.
- Oku kusenokuba kungenxa yesinye isifo okanye amayeza owasebenzisayo, ngoko ke musa ukuba neentloni ngaloo nto.
- Ngonyango olufanelekileyo, le meko inokulawulwa phantse ngokupheleleyo.
- Ukuba unamathandabuzo nokuba mancinci ngale nto, eyona nto ibalulekileyo omawuyenze kukuthetha nogqirha wakho ngoko nangoko.
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