Ngaba unesifo seswekile? Ngoko ke, xa ulala ebusuku, ngaba uyajika ungalali? Okanye uvuka ngequbuliso ngelixa ulele? Ngaba ulala kakhulu ngezinye iintsuku, kwaye kwezinye iintsuku, nokuba uzama kangakanani na, awukwazi nokuvala amehlo akho? Ukuba uhlangabezana nezi zinto, awuwedwa. Abantu abaninzi abanesifo seswekile bahlushwa zezi ntlobo zeengxaki zokulala. Unokucinga ukuba oku kuqhelekile. Kodwa ubusazi ukuba kunokubakho unxibelelwano olukhulu phakathi kwesifo seswekile neengxaki zakho zokulala ? Makhe sithethe ngale nto namhlanje.
Kutheni abantu abanesifo seswekile benengxaki yokulala?
Kukho izizathu ezahlukeneyo zokuba umntu onesifo seswekile abe nengxaki yokulala. Masiziqonde ezi zinto ngokulula, ngasinye ngasinye.
| Isizathu sokuphazamiseka kokulala | Kalula nje, yintoni na? |
|---|---|
| I-Obstructive Sleep Apnea | Kulapho izihlunu ezikwinxalenye ephezulu yomqala wethu ziphumla khona xa silele, zivala indlela yomoya. Emva koko, ukuphefumla kuyayeka imizuzwana embalwa. Oku kunciphisa inqanaba leoksijini egazini, okuchaphazela ingqondo nentliziyo. Khawuthelekelele, umyeni wakho uyarhona ebusuku, ngequbuliso ayeke ukuphefumla, aze avuke eqala. Oku sikubiza ngokuba yi-Sleep Apnea. Le meko ixhaphakile kubantu abatyebileyo. |
| Ukonakala kwemithambo-luvo emilenzeni (i-Peripheral Neuropathy) | Isifo seswekile singonakalisa imithambo-luvo emilenzeni nasezinyaweni zakho. Oku kunokubangela ukungakhululeki, ukurhawuzelelwa, kunye nokutshisa emilenzeni yakho. Le ntlungu kunye nokungonwabi kunokwenza kube nzima ukulala kakuhle ebusuku. |
| Isifo seMilenze eNgaphumliyo | Kulapho uziva ngathi imilenze yakho iyashukuma ngokungalawulekiyo, ngokungathi awukwazi ukuyigcina inganyakazi. Ngamanye amaxesha kuvakala ngathi kukho into etsala ngaphakathi emilenzeni yakho, njengentlungu. Oku kwenza kube nzima kakhulu ukulala. |
| Utshintsho kumanqanaba eswekile egazini (iHypoglycemia kunye neHyperglycemia) | Ukwehla ngequbuliso kwamanqanaba eswekile egazini (hypoglycemia) kunye nokunyuka okukhulu (hyperglycemia) kunokuchaphazela ubuthongo. Xa amanqanaba eswekile enyuka, kufuneka uchame rhoqo ebusuku. Oku kuphazamisa ubuthongo bakho. Xa amanqanaba eswekile ehla, unokubila, uzive uxhalabile, kwaye unokukuvusa. |
| Ukutyeba kakhulu | Ukwanda kobunzima kunxulunyaniswa ngokuthe ngqo nokurhona kunye ne-sleep apnea, zombini ezi zinto ziyimiqobo emikhulu ekulaleni kakuhle. |
Uzifumanisa njani ezi ngxaki zokulala?
Ngoko ke ukuba unale ngxaki, into yokuqala omawuyenze kukuthetha nogqirha wakho ngayo. Uza kukubuza imibuzo embalwa malunga nokulala kwakho.
- Ngaba unengxaki yokulala ebusuku?
- Ngaba uvuka phakathi ebuthongweni bakho?
- Ngaba uhlala uziva ulele emini?
- Ngaba uyarhona xa ulele? Ngaba uziva ngathi uyafuthaniseka?
- Ngaba unentlungu okanye uziva ungenathemba emilenzeni yakho?
- Ngaba uyakhaba imilenze yakho xa ulele? Ngaba uyahambahamba?
Ngokuxhomekeke kwiimpendulo zale mibuzo, ugqirha wakho unokukuthumela kwingcali yokulala ukuba kuyimfuneko. Banokukucela ukuba wenze uvavanyo olukhethekileyo lokulala olubizwa ngokuba yi-polysomnogram . Oku kuquka ukuchitha ubusuku bonke esibhedlele, usebenzisa oomatshini ukulinganisa iipateni zakho zokulala, amaza obuchopho, ukuphefumla, kunye nesantya sentliziyo. Oku kunokunceda ekufumaneni unobangela ochanekileyo weengxaki zakho zokulala.
Ziziphi iindlela zonyango zeengxaki zokulala ezinxulumene nesifo seswekile?
Iindaba ezimnandi zezokuba kukho unyango phantse kuzo zonke ezi meko. Unyango luxhomekeke kwimeko onayo.
Okubaluleke kakhulu: Naluphi na unyango okanye amayeza alandelayo kufuneka asetyenziswe kuphela phantsi kwengcebiso kagqirha wakho. Ungaze uwasebenzise wedwa.
- Kwi-Sleep Apnea: Ukunciphisa umzimba kubaluleke kakhulu. Ukongeza, ugqirha wakho unokucebisa ukuba usebenzise umatshini obizwa ngokuba yi -CPAP (Continuous Positive Airway Pressure) . Oku kuquka ukulala unemaski encinci phezu kwempumlo yakho kunye/okanye umlomo. Uxinzelelo lomoya oluvela kumatshini lugcina indlela yakho yomoya ivulekile, ukuze ungafuthani.
- Ngentlungu ye-Peripheral Neuropathy:Kukho iindlela ezahlukeneyo zonyango ezikhoyo, ukusuka kwi-painkillers eziqhelekileyo (ezifana ne-Aspirin kunye ne-Ibuprofen) ukuya kumayeza athile ngokukodwa eentlungu zemithambo-luvo (ezifana ne-Gabapentin kunye ne-Pregabalin).
- Kwi-Restless Legs Syndrome: Kukho amayeza athile oku. Ngamanye amaxesha, ukuba amanqanaba e-iron emzimbeni aphantsi, unganikwa iipilisi ze-iron.
- Kwingxaki yokungalali: Amayeza exesha elifutshane (afana ne-`Diphenhydramine`), iipilisi zokulala ezibhalwe ngugqirha (ezifana ne-`Zolpidem`, `Eszopiclone`), kunye nezinye izidambisi-zintlungu zisetyenziswa kwiidosi eziphantsi njengonyango lokungalali.
Izinto onokuzenza wena ukuze uphucule ubuthongo bakho
Ukongeza kumayeza, utshintsho oluncinci kwindlela ophila ngayo lunokuphucula kakhulu umgangatho wobuthongo bakho.
- Ziqhelise imikhwa yokuzola: Yenza izinto ezifana nokuzilolonga ukuphefumla, ukucamngca, njl. ngaphambi kokuba ulale. Mamela umculo ozolileyo.
- Ukuzilolonga: Ukuzilolonga imihla ngemihla kunokukunceda ulale ngcono, kodwa kuphephe ukuzilolonga okunzima iiyure ezimbalwa ngaphambi kokulala.
- Ziphephe ezi zinto ngokuhlwa: Ziphephe ukusebenzisa izinto ezifana nekofu, iti (caffeine), utywala, kunye neecuba (nicotine) emva kwemini.
- Musa ukulala emini: Zama ukunciphisa ubuthongo basemini kangangoko unako. Ukwenza njalo kunokwenza kube nzima ukulala ebusuku.
- Sebenzisa ibhedi yakho kwezi zinto kuphela: Ufanele usebenzise ibhedi yakho kuphela xa ulala kwaye ulala nomntu. Yeka ukubukela iTV, ukufunda iincwadi, okanye ukujonga ifowuni yakho xa uhleli ebhedini. Emva koko ingqondo yakho iya kuqonda ngokuzenzekelayo ukuba ibhedi yindawo yokulala.
- Ukuba awukwazi ukulala: Endaweni yokujikajika ebhedini, vuka, uye kwelinye igumbi, wenze into ephumzayo (njengokufunda incwadi). Xa uziva ulele, buyela ebhedini.
- I-CBT: Unyango Lokuziphatha Olusebenzisa Ingqondo (i-CBT) lunyango olusebenzayo kakhulu, olungelulo olusebenzisa iziyobisi lokungalali. Lubandakanya ukuthetha nomcebisi ukuze akuncede utshintshe iingcinga kunye nemikhwa ephazamisana nokulala kwakho.
Ngaba ukungalali ngokwaneleyo kunokubangela isifo seswekile?
Ewe. Oku kusebenza ngenye indlela. Ukungalali ixesha elide, okwaziwa ngokuba kukungakwazi ukulala ixesha elide , kunokukhokelela ekungangeni kwi-insulin, nto leyo eyonyusa umngcipheko wokuba nesifo seswekile.
Ngamafutshane, ukulala kuchaphazela ngokuthe ngqo iihomoni ezilawula indlala kunye nomdla wokutya. Umzekelo , i-leptin.Thabatha i-hormone ebizwa ngokuba yiyo. Xa singalali ngokwaneleyo, le hormone iyancipha, kwaye sinomnqweno okhulayo wokutya ii-carbohydrates, oko kukuthi, ukutya okunesitatshi (njengerayisi, isonka, iilekese). Oku kunokukhokelela ekutyebeni nasekubeni nesifo seswekile.
Umyalezo Wokuya Ekhaya
- Kukho unxibelelwano oluqinileyo phakathi kwesifo seswekile kunye neengxaki zokulala, ngoko ke ungazihoyi iingxaki zakho zokulala.
- Thetha ngokukhululekileyo nogqirha wakho malunga nazo naziphi na iingxaki ozifumanayo, ezinje ngokurhona ebusuku, ukufuthaniseka xa ulele, iintlungu zomlenze, kunye nokungalali.
- Kukho unyango olusebenzayo kakhulu kwezi meko ezininzi, ezifana noomatshini be-CPAP kunye namayeza.
- Ungenza umahluko omkhulu ngokwenza umthambo, ukutya ukutya okunempilo, nokuzigcina ucocekile ebuthongweni.
- Kuphephe ukuzinyanga xa ulele okanye unezinye iimpawu ngaphandle kwengcebiso kagqirha. Oku kunokuba yingozi.
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