Ngaba unengxaki yokulala ebusuku? Ngaba uyarhona? Okanye udla ngokuziva udiniwe kwaye ulele emini? Ugqirha wakho usenokuba ukucebise ukuba wenze "Uphononongo Lokulala" ngenxa yezi zinto. Abanye abantu bayoyika kancinci xa besiva eli gama. "Le nto yenza ntoni? Ngaba iza kundigcina ndiphaphile ubusuku bonke? Ngaba iza kundenzakalisa?" Imibuzo emininzi ifika engqondweni. Kodwa eneneni olu luvavanyo olulula kakhulu, olungenabuhlungu, nolubaluleke kakhulu olunokukunceda ufumane unobangela ochanekileyo weengxaki zakho zokulala. Makhe sithethe ngayo yonke into ngokucacileyo namhlanje.
Yintoni kanye kanye isifundo sokulala?
Ngamafutshane, uphando lokulala, okanye ngokwezonyango i-polysomnogram, luvavanyo olurekhoda umsebenzi weenkqubo ezahlukeneyo emzimbeni wakho ngelixa ulele. Lufana nekhamera ye-CCTV yokulala kwakho. Kodwa alujongi nje kuphela iintshukumo zakho. Lujonga izinto ezininzi ngaxeshanye, njengengqondo yakho, intliziyo, kunye nenkqubo yokuphefumla. Izinzwa ezikhethekileyo zincamathiselwe emzimbeni wakho ngenxa yoku. Ulwazi oluvela kolu vavanyo lunceda oogqirha baqonde kakuhle ukuba zeziphi iingxaki zakho zokulala kunye nokuba zinzulu kangakanani.
Kutheni kufuneka senze uphando lokulala?
Olu luvavanyo lokuxilonga. Oku kuthetha ukuba lwenziwa ukuze kufunyaniswe ukuba yintoni kanye kanye ebangela iimpawu zakho. Ukuba ugqirha wakho ukrokrela ukuba unesifo esiphazamisana nokulala kwakho, uza kusebenzisa olu vavanyo ukuqinisekisa okanye ukuthintela imeko yempilo.
Apha ngezantsi kukho ezinye zeemeko zempilo ezinokubonwa ngolu vavanyo.
| Imeko | Ingcaciso elula |
|---|---|
| I-Apnea yokulala | Ukuphefumla kuyayeka kwaye kuqale kwakhona ngexesha lokulala. Oku kunxulunyaniswa nokurhona. |
| I-Narcolepsy | Imeko apho ulala ngequbuliso ungalawulekiyo emini. |
| Isifo seMilenze eNgaphumliyo | Ukuziva ngathi ushukumisa imilenze yakho xa uphumle, ingakumbi ebusuku, ngenxa yokungonwabi emilenzeni yakho. |
| Ukungalali | Ubunzima bokulala ebusuku, ukuvuka rhoqo, okanye ukuvuka kwangethuba kusasa. |
| Ukuhambahamba ebuthongweni njl.njl. | Izinto ezifana nokuhamba ulele, ukuthetha, nokukhwaza ngenxa yoloyiko. |
| Ukuxhuzula ngexesha lokulala | Ezinye izifo zokuxhuzula zinokwenzeka kuphela xa ulele. |
Eyona nto ibalulekileyo kukuba ngedatha evela kolu vavanyo, ugqirha wakho angakhetha indlela yonyango efanelekileyo kuwe.
Lusebenza njani olu vavanyo? Zithini ezi sensors?
Khawuthelekelele uchitha ubusuku esibhedlele okanye kwilabhoratri yokulala ekhethekileyo. Unikwa igumbi elahlukileyo lokulala kulo. Emva koko abasebenzi bayangena baze bafake iisensa ezincinci kwiindawo ezahlukeneyo zomzimba wakho ngaphandle kwentlungu. Nganye kwezi sensa yenza umsebenzi owahlukileyo.
| Uhlobo lweSensor | Wenza ntoni ngayo? |
|---|---|
| I-EEG (i-Electroencephalography) | Ezi ziisensa ezincinci ezinamathele ekhayeni lakho. Zilinganisa umsebenzi wombane (amaza obuchopho) engqondweni yakho . Oku kunceda ekuqinisekiseni ukuba ukwinqanaba eliphezulu lokulala okanye uphupha. |
| I-EKG/ECG (i-Electrocardiography) | Le yinzwa oyincamathisela esifubeni sakho. Ijonga izinga lentliziyo yakho kwaye ijonge naziphi na iingxaki ekusebenzeni kwentliziyo yakho ngexesha lokulala. |
| I-EMG (i-Electromyogram) | Ezi zihlala zibekwe esilevini nasemilenzeni. Oku kulinganisa ukusebenza kwemisipha . Oku kunokunceda ekufumaneni iimeko ezifana nokuqaqamba kwemilenze ngexesha lokulala. |
| I-EOG (i-Electro-oculography) | Izinzwa ezibekwe zijikeleze amehlo. Ezi zilinganisa intshukumo yamehlo . Oku kubalulekile ukuze kubonwe ixesha ophupha ngalo (ukulala kweREM). |
| Izinzwa zokuphefumla | Esi senzwa, esikufutshane nempumlo nomlomo wakho, silinganisa indlela ophefumla ngayo ngaphakathi nangaphandle . |
| Iibhanti | Kunxitywa imitya emibini ejikeleze isifuba sakho nesisu. Le migqa isetyenziselwa ukulinganisa indlela isifuba sakho nesisu sakho ezihamba ngayo phezulu nasezantsi njengoko uphefumla. |
| I-Pulse Oximeter | Isixhobo esincinci esifana nekliphu esinamathela kwincam yomnwe wakho. Esi silinganisa inqanaba leoksijini egazini lakho kunye nesantya sokubetha kwentliziyo yakho . |
| Ukurekhoda iividiyo kunye nesandi | Kukho ikhamera kunye nemakrofoni egumbini. Oku kunceda ukujonga ukurhona kwakho, ukuthetha kwakho ebuthongweni, kunye nazo naziphi na iintshukumo ezingaqhelekanga. |
Ulungiselela njani isifundo sokulala?
Oku akudingi kulungiselela okuninzi, kodwa ukuze ufumane iziphumo ezifanelekileyo, kufuneka ukhathalele izinto ezimbalwa ezincinci.
Ngomhla wovavanyo...
- Ziphephe iicaffeine notywala: Ziphephe ukusela iziselo ezifana nekofu, iti, i-cola, kunye notywala ubuncinane iiyure ezisi-8 ngaphambi kovavanyo. Ezi zinto zinokuphazamisa ubuthongo bakho obuqhelekileyo.
- Musa ukulala emini: Ukuba ulala emini, kunokuba nzima ukulala ebusuku.
- Hlala uqhelekile: Yenza imisebenzi yakho yemihla ngemihla ngokuqhelekileyo kangangoko unako.
Xa kufikwa kuvavanyo...
- Yiza uhlambe kwaye ucocekile: Ngaphambi kokuba ufike, hlamba uze uhlambe iinwele zakho. Kodwa musa ukusebenzisa naziphi na iikhrimu, iiloshini, iijeli, okanye izitshizi zeenwele. Xa ulusu lwakho neenwele zakho zicocekile, izinzwa ziya kunamathela kakuhle kwaye ziya kukwazi ukuqokelela idatha ecacileyo.
- Susa i-nail polish: Ukuba une-nail polish okanye iinzipho ezenziweyo, zisuse kuba zinokuphazamisana nokufundwa kwe-Pulse Oximeter ebekwe emnweni wakho.
- Zisa impahla zasebusuku nezinto ezibalulekileyo: Lungisa ngokungathi ulala ehotele. Zisa impahla zasebusuku ezikhululekileyo, ibhrashi yamazinyo, ikama, kunye neempahla oza kuzinxiba ngosuku olulandelayo.
- Xelela ugqirha wakho kunye nabasebenzi ngamayeza akho: Baxelele kwangaphambili ukuba zeziphi amayeza oqhele ukuwasebenzisa. Ungacelwa ukuba uyeke ukusebenzisa amanye amayeza ngosuku olungaphambi kovavanyo. Kodwa ungayeki ukusebenzisa nawaphi na amayeza ngaphandle kwengcebiso kagqirha wakho.
- Sixelele ngazo naziphi na izinto ezibangela ukuba ungabi namdla kwisikhumba: Ukuba uneengxaki zezinto ezifana neplasta esetyenziselwa ukuncamathisela iisensa, yazisa abasebenzi kwangaphambili.
Ukwanayo nale mibuzo... (Imibuzo Ebuzwa Rhoqo)
Ngaba kukho umntu oza kundijonga ngelixa ndibhala olu vavanyo?
Nangona kukho ikhamera egumbini, abasebenzi abakujongi rhoqo. Babukela kuphela idatha eboniswa kwiscreen sekhompyutha besuka kwigumbi lokujonga. Bajonga ividiyo kuphela xa inzwa ibona idatha engaqhelekanga okanye ukuba beva isandi esingaqhelekanga esivela kuwe. Ngoko ke ubumfihlo bakho abuchaphazeleki.
Wenza ntoni ukuba kufuneka uye kwigumbi lokuhlambela ebusuku?
Ewe, ngokuqinisekileyo kunokwenzeka. Okufuneka ukwenze kukuthetha nabasebenzi. Baza kuza bakuncede ukhuphe iingcingo zeesensa kwikhompyutha. Baza kuzidibanisa xa ubuyela ebhedini. Musa ukuziqhawula ngokwakho iingcingo.
Ngaba kufuneka ndibe ndedwa kolu vavanyo?
Ngokwesiqhelo ewe. Ukuba ungumntu omdala, kufuneka uhlale wedwa. Ukuba kukho omnye umntu egumbini, oku kunokuphazamisa ubuthongo bakho kwaye kuchaphazele iziphumo zovavanyo. Nangona kunjalo, kubantwana abancinci okanye kubantu abaneemfuno ezizodwa, abazali babo okanye abanakekeli bavumelekile ukuhlala kwigumbi elahlukileyo.
Ngaba oku kuyabuhlungu?
Hayi akunjalo.Olu luvavanyo olungenabuhlungu kwaphela. Akukho ntlungu xa uncamathisela okanye ususa iisensa. Ungaziva ungakhululekanga xa ususa iplasta, kodwa oko kuqhelekile.
Ziza kufumaneka nini iziphumo?
Emva kokuba uvavanyo lugqityiwe, idatha eqokelelweyo (amaza obuchopho bakho, izinga lokubetha kwentliziyo, ukuphefumla, njl.njl.) ihlalutywa yingcali yokulala. Oku kungathatha iintsuku ezimbalwa okanye iveki. Ugqirha wakho uya kudibana nawe kwakhona ukuze achaze iziphumo kwaye, ukuba kuyimfuneko, naluphi na unyango olongezelelweyo.
Abanye abantu basenokungalali kakuhle ngeli xesha lovavanyo ngenxa yendawo entsha. Kodwa ungakhathazeki ngaloo nto. Ukuba ulala kakuhle ubuncinane iiyure ezimbini, kwanalo lonke ulwazi luya kwanela ukwenza uxilongo.
Umyalezo Wokuya Ekhaya
- Uvavanyo lokulala luvavanyo olungenabuhlungu nolukhuselekileyo lokufumanisa unobangela weengxaki zakho zokulala.
- Oku kunokuchonga izifo ezinzulu ezifana ne-Sleep Apnea kunye ne-Narcolepsy.
- Musa ukusela i-caffeine, utywala, kunye nokulala emini ngaphambi kovavanyo.
- Xelela ugqirha kunye nabasebenzi kwangaphambili malunga namayeza owasebenzisayo kunye nazo naziphi na izinto ezibangela ukuba umzimba wakho ungabi namdla.
- Musa ukoyika uvavanyo. Eli linyathelo elibalulekileyo ekuphuculeni impilo yakho. Buza ugqirha wakho nayiphi na imibuzo onokuba nayo.
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