Ingabe ukulala kwakho kuyinkinga? (Izinkinga Zokulala) Ake sithole ukuthi lokhu kuyini ngempela!

Ukulala kuyingxenye ebalulekile yempilo yethu. Njengokudla nokuphuza. Kodwa ngezinye izikhathi lokhu kulala kuba yinkinga kithi. Abanye abantu abakwazi ukulala nhlobo, kanti abanye abakwazi ukulala ngisho noma belala. Ngakho-ke namuhla sizokhuluma ngalezi zinkinga ezihlobene nokulala, noma ngokwezokwelapha , izinkinga zokulala .

Yiziphi lezi zinkinga zokulala?

Kalula nje, izinkinga zokulala yizimo ezivimbela umzimba wakho ukuthi uthole ukuphumula okudingayo futhi uhlale uqabulekile emini. Kunezinhlobo ezingaphezu kuka-80 zezinkinga zokulala. Lokhu kuthinta kakhulu:

• Ukuthi ulala kahle kangakanani (ikhwalithi yokulala) kubalulekile. Ngezinye izikhathi, ngisho nangemva kokulala amahora amaningi, umzimba wakho awuzizwa ukhululekile. Yilokho kanye okwenzekayo.
• Uma ulala nokuthi ungalala yini (ubude besikhathi sokulala kanye nokungaguquguquki). Abanye abantu abakwazi ukulala amahora amaningi ngemva kokulala. Abanye bavuka phakathi nobusuku futhi abakwazi ukubuyela ebuthongweni.
• Ulala kangakanani futhi uphaphame kangakanani (inani noma ubude besikhathi sokulala).

Kuvamile ukuthi sonke sibe nenkinga yokulala ngezikhathi ezithile. Kodwa ungase ube nenkinga yokulala uma uhlangabezana nanoma yikuphi kwalokhu okulandelayo:

• Uma uvame ukuba nenkinga yokulala.
• Uma uzizwa ukhathele emini ngisho noma ulele okungenani amahora ayisikhombisa ebusuku.
• Uma ubuthongo sebuyinkinga kangangokuthi kunzima ukwenza imisebenzi evamile yansuku zonke.

Izinkinga zokulala zihlukaniswa kanjani ngokuyinhloko?

Indlela izinkinga zokulala ezihlukaniswa ngayo ishintshile ngokuhamba kwesikhathi. Muva nje, i-International Classification of Sleep Disorders (ICSD) ihlukanise izinkinga zokulala ngokusekelwe ezimpawini, indlela ezithinta ngayo umuntu (i-pathophysiology), kanye nohlelo lomzimba ezithinta lona. Ngokusho kokubuyekezwa kwakamuva, i-`ICSD-3R`, kunezinhlobo eziningana eziyinhloko:

• Ukungalali: Unenkinga yokulala, futhi unenkinga yokulala.
• Izinkinga zokuphefumula ezihlobene nokulala: Indlela ophefumula ngayo iyashintsha ngenkathi ulele. Isibonelo ukuhona kanye nokuphelelwa umoya.
• Izinkinga zesimiso sezinzwa esiyinhloko ezibangela ukozela ngokweqile emini (Izinkinga eziphakathi zokungalali kahle): Ubunzima bokuhlala uphapheme emini, ukuzizwa ulele ngaso sonke isikhathi.
• Ukuphazamiseka kokulala nokuvuka kwesigqi se-circadian: Inkinga ngewashi lemvelo lomzimba wakho (iwashi langaphakathi) elikwenza ungalali ngesikhathi esifanele noma uvuke ekuseni. Cabanga ukuthi abanye abantu abalali kuze kube semahoreni okuqala ekuseni futhi abakwazi ukuvuka ekuseni.
• I-Parasomnias:Izinto ezifana nokuhamba ulele, ukukhuluma, nokudla zenzeka ngenkathi ulele.
• Ukuphazamiseka kokunyakaza okuhlobene nokulala: Ukunyakaza ngokomzimba noma isifiso esinamandla sokunyakaza okwenza kube nzima ukulala kanye/noma ukuhlala ulele.

Lokhu kuhlukaniswa kwe-"(ICSD)" kubuyekezwa njalo, ukuze kufakwe ulwazi lwakamuva mayelana nezinkinga zokulala kanye nezigaba zazo ezincane.

Yiziphi izinkinga zokulala ezivame kakhulu?

Nakuba kunezinhlobo ezingaphezu kuka-80 zezinkinga zokulala, ezinye ezivame kakhulu yilezi:

• Ukungalali Okungapheli: Ubunzima bokulala noma ukuhlala ulele ubusuku obuningi okungenani izinyanga ezintathu, okubangela ukukhathala emini kanye nokucasuka.
• I-Obstructive Sleep Apnea: Ukuhona kanye nokuphumula isikhashana ekuphefumuleni ngesikhathi sokulala, okuphazamisa ukulala.
• I-Restless Legs Syndrome (RLS): Isifiso esinamandla sokunyakaza noma ukushukumisa imilenze ngenkathi uphumule.
• I-Narcolepsy: Awukwazi ukulawula ukuthi ulala nini noma ukuthi uhlala isikhathi esingakanani uphapheme. Ungase ulale ngokuzumayo.
• Inkinga Yokulala Emsebenzini Wokushintsha: Umsebenzi wakho wokushintsha (isib., ishifti yasebusuku) wenza kube nzima ukulala nokuhlala ulele. Ungase uzizwe ulele ngezikhathi ezingafanele.
• I-Delayed Sleep Phase Syndrome: Ulala okungenani amahora amabili kamuva kunalokho okufanele ukwenze. Kungaba nzima ukuvuka ngesikhathi esikoleni noma emsebenzini.
• Isifo Sokuziphatha Kokulala Se-REM: Ngesikhathi sokulala se-"REM - Rapid Eye Movement", abantu empeleni balingisa amaphupho abo. Bangase bakhale noma baphakamise izingalo zabo.

Sidinga ukulala okungakanani ngempela?

Sonke siyakudinga ukulala. Kubalulekile ukuthi imizimba yethu isebenze kahle. Ungadinga ukulala okuningana noma okuncane kunabanye. Kodwa ochwepheshe bathi umuntu omdala kufanele alale amahora aphakathi kwayisikhombisa nayisishiyagalolunye ngosuku . Lokhu kudla okudingakalayo kuyahlukahluka kuye ngeminyaka. Isibonelo, izingane ezincane kanye nentsha zingadinga ukulala okuningana kunabantu abadala.

Zivame kangakanani izinkinga zokulala?

Kulinganiselwa ukuthi abantu abangaphezu kwezigidi ezingu-50 e-United States banohlobo oluthile lokuphazamiseka kokulala. Ngaphezu kwalokho, kubikwa ukuthi abantu baseMelika abangaphezu kwezigidi eziyi-100 babo bonke ubudala abalali ngokwanele. Lesi simo singabonakala ngezinga elithile naseSri Lanka.

Ziyini izimpawu zezinkinga zokulala?

Izimpawu zezinkinga zokulala ziyahlukahluka kuye ngohlobo, kodwa nazi ezinye zezimpawu ezivamile:

• Ubunzima bokulala, noma ngokuvamile kuthatha imizuzu engaphezu kwengu-30 ukulala.
• Ubunzima bokulala ubusuku bonke, noma ukuvuka njalo phakathi nobusuku nokungakwazi ukubuyela ebuthongweni.
• Uyahona ngenkathi ulele, uzizwa ucishiwe, noma unenkinga yokuphefumula.
• Uma uphumule, uzizwa sengathi ufuna ukunyakazisa imilenze yakho, futhi ukwenza kanjalo kunciphisa umuzwa (lokhu kuyimpawu evame ukubonwa ku-Restless Legs Syndrome).
• Uma uvuka ekuseni, uzizwa sengathi awukwazi ukunyakaza (Sleep Paralysis).

Ngaphezu kwalezi zimpawu, ukungalali kahle kungabangela nezinye izinkinga emini. Ezinye zazo zifaka:

• Ukulala ngokweqile emini, isidingo sokulala njalo emini, noma ukulala ngisho nalapho wenza imisebenzi evamile.
• Izinguquko zokuziphatha, njengobunzima bokugxila nokugxila.
• Izinguquko zengqondo, njengokuthukuthela kalula nokuba nobunzima bokulawula imizwa.
• Ukungakwazi ukwenza umsebenzi wesikole noma wehhovisi kahle, ukungakwazi ukusebenza ngezinga elilindelekile.
• Izingozi noma ukuwa njalo.

Uma uzizwa sengathi awulali ngokwanele, noma uma unezimpawu eziphazamisa imisebenzi yakho yansuku zonke, qiniseka ukuthi ubona udokotela.

Ziyini izimbangela zezinkinga zokulala?

Ukuphazamiseka kokulala kwenzeka lapho umjikelezo wokulala nokuvuka komzimba wakho uphazamiseka. Kungaba nezimbangela ezithile zalokhu, futhi izimbangela ziyahlukahluka kuye ngohlobo lokuphazamiseka kokulala onalo. Ezinye izimbangela ezivamile zifaka:

• Ukuba uphawu lwesimo sezokwelapha, njengesifo senhliziyo, i-asthma, ubuhlungu, noma isifo sezinzwa.
• Ukuba uphawu lwesimo sempilo yengqondo njengokucindezeleka noma isifo sokukhathazeka.
• Izici zofuzo, okungukuthi, ukuguquka kwezakhi zofuzo okuvela ku-gene.
• Ukuba nomthelela omubi wemithi ethile.
• Ukusebenza ebusuku.
• Ukuphuza i-caffeine (itiye, ikhofi) noma utshwala ngaphambi kokulala.
• Ukwehla kwamazinga amakhemikhali noma amaminerali athile ebuchosheni.
• Ngezinye izikhathi kungase kungenzeki ukuthola isizathu.

Ubani osengozini enkulu yokuthola izinkinga zokulala?

Ungase ube sengozini enkulu yokuthola izinkinga zokulala uma:

• Uma unezinye izifo ezingamahlalakhona.
• Uma ubhekene nokucindezeleka okukhulu.
• Uma usebenza amashifu asebusuku.
• Uma kukhona emndenini wakho (umndeni wemvelo) oke waba nezinkinga zokulala.

Ucwaningo lukhombisile ukuthi abesifazane banamathuba amaningi okubhekana nezinkinga zokulala kunabesilisa . Kulinganiselwa nokuthi cishe ingxenye yabantu abadala abangaphezu kweminyaka engu-65 ubudala banohlobo oluthile lwezinkinga zokulala .

Kwenzekani uma ungalali kahle?

Uma umzimba wakho ungatholi inani noma ikhwalithi yokulala oyidingayo, ungaba nemiphumela engaphezu kokuzizwa ukhathele emini. Ukungalali ngokwanele kungabangela izinto ezinjengalezi:

• Ubunzima bokufunda, ukukhumbula izinto, nokwenza izinqumo.
• Ukushintsha kobuntu, njengokuthukuthela kalula.
• Isikhathi sokusabela esincishisiwe (lokhu kwandisa ingozi yezingozi).

Ukungalali kahle nakho kungaba nomthelela ezimweni zempilo ezifana nalezi:

• Ukucindezeleka
• Ukukhuluphala ngokweqile
• Isifo Sikashukela Sohlobo 2
• Isifo senhliziyo
• Isifo sokulahlekelwa yingqondo

Nakuba kungavamile, ezinye izinkinga zokulala zingasongela ukuphila, ngakho-ke lokhu akuyona into okufanele ithathwe kalula.

Ungazithola kanjani izinkinga zokulala?

Udokotela uzohlonza inkinga yokulala ngokubukeza izimpawu zakho, enze ukuhlolwa ngokomzimba, futhi mhlawumbe enze ezinye izivivinyo. Ukuhlolwa kwegazi noma ezinye izivivinyo zezithombe kungasiza ekutholeni imbangela yezimpawu zakho.

Udokotela wakho angakutshela ukuthi ugcine idayari yokulala . Lokhu kwenzelwa ukurekhoda amaphethini akho okulala. Kufanele ubhale phansi isikhathi olala ngaso, isikhathi olala ngaso, kanye nesikhathi ovuka ngaso nsuku zonke. Uma ulala kancane emini, kufanele futhi ubhale phansi ukuthi uzizwa kanjani ngaphambi kokulala nangemva kokuvuka.

Kungumqondo omuhle ukugcina ipeni nephepha eceleni kombhede wakho ukuze ungakhohlwa. Kunzima ukwazi ukuthi ulale nini ngempela, ngakho zama ukulinganisa isikhathi bese usibhala phansi. Ungase ufune futhi ukusebenzisa "iwashi elihlakaniphile" noma "i-actigraph" eqopha ukuphumula kwakho kanye nemijikelezo yomsebenzi.

Umhlinzeki wakho wokunakekelwa okuyinhloko angakudlulisela kuchwepheshe wezokulala, ongenza ukuhlolwa okubizwa ngokuthi i-polysomnogram . Lokhu kuhilela ukuqopha nge-elektroniki imisebenzi ethile yomzimba wakho kanye nobuchopho ngenkathi ulele. Lolu lwazi luhlaziywa ukuze kutholakale ukuthi unesifo sokulala yini.

Yimiphi imibuzo udokotela angakubuza yona?

Udokotela angase akubuze imibuzo efana nale ukuze afunde ngamaphethini akho okulala:

• Ulala amahora amangaki ebusuku?
• Uyajikijela futhi uphenduke ebuthongweni bakho?
• Uyalala emini?
• Kuthatha isikhathi esingakanani ukulala?
• Uyavuka phakathi kobusuku?
• Usebenza ebusuku?
• Uzizwa ulele kangakanani emini?
• Uyakhonkotha?

Izinkinga zokulala ziphathwa kanjani?

Kunezindlela eziningana zokwelapha izinkinga ezahlukene zokulala. Ezinye zazo yilezi:

• Shintsha amaphethini akho okulala ukuze uhlele isimiso sokulala esivamile kanye nokuhlanzeka okuhle kokulala.
• Izindlela zokwelapha ngengqondo ezifana ne-Cognitive Behavioral Therapy (CBT).
• Ukuthatha imithi (amaphilisi okulala noma izidakamizwa ezikhulisa ukuphaphama) noma izithasiselo (isb., i-melatonin).
• Ukushintsha noma ukushintsha umthamo wemithi ebangela ukozela ngokweqile (ungayeki noma yimuphi umuthi ngaphandle kwemvume kadokotela wakho).
• Ukusebenzisa umshini we-CPAP (Continuous Positive Airway Pressure) noma ukufaka i-neurostimulator ngokuhlinzwa ukuze kutholakale i-sleep apnea.
• Ukusebenzisa ukwelashwa okulula.

Udokotela wakho uzoncoma ukwelashwa okulungele isimo sakho. Udokotela wakho uzoxoxa nawe ngemiphumela emibi engaba khona ngaphambi kokuqala ukwelashwa.

Eminye imithi yokwelapha izinkinga zokulala

Udokotela angase ancome imithi noma izithasiselo ezifana nalezi:

• Ngokuqwasha: Izinsiza zokulala ezifana ne -`(Melatonin)`, `(Zolpidem)`, `(Zaleplon)`, `(Eszopiclone)`, `(Ramelteon)`, `(Suvorexant)`, `(Lemborexant)` noma `(Doxepin)`.
• I-Restless Legs Syndrome: Imithi efana ne-`(Gabapentin)`, `(Gabapentin enacarbil)` noma `(Pregabalin)`.
• Isifo Sokulala (i-Narcolepsy): Izikhuthazi noma izidakamizwa ezandisa ukuphaphama njenge-`(Modafinil)`, `(Armodafinil)`, `(Pitolisant)`, `(Solriamfetol)`.

Yonke le mithi kufanele ithathwe kuphela ngokweseluleko sikadokotela.

Yini esingayenza ukuze silale kahle? (Ukuhlanzeka Kokulala)

Udokotela wakho angase akucebise ukuthi uzijwayeze ukuhlanzeka kahle kokulala . Lokhu kusho ukushintsha imikhuba yakho yokulala ukuze udale indawo enhle yokulala kahle. Ungaphinde ulale kahle ebusuku ngokwenza lezi zinto:

• Dala indawo yokulala ekhululekile: Yenza ikamelo lakho lokulala lipholile, lithule, futhi libe mnyama. Uma umsindo ukukugcina uphapheme, sebenzisa umsindo wangemuva, njengokuthi "umsindo omhlophe," noma gqoka "ama-earplugs." Uma ukukhanya kuphazamisa ubuthongo bakho, sebenzisa "imaski yokulala" noma "amakhethini amnyama."
• Nciphisa ukucindezeleka: Zama ukunciphisa ukucindezeleka okuzwayo ngaphambi kokulala. Ungenza into efana nokwenza "uhlu lwezinto okufanele zenziwe" kusihlwa. Lokhu kuyasiza kulabo abazithola becabanga embhedeni ebusuku. Lala unesimo sengqondo esihle, ngaphandle kwemicabango emibi efana nokuthi, "Uma ngingalali kahle ebusuku namuhla, ngizophila kanjani kusasa?"
• Sebenzisa umbhede kuphela uma ulala futhi ulala nomuntu: Ungabuki i-TV, ungabuki amavidiyo efonini yakho, ungadli, noma usebenze ekamelweni lokulala.
• Hlela isimiso sokulala esivamile:Yakha imikhuba efana nokugeza okufudumele, ukulalela umculo oduduzayo, noma ukufunda incwadi ngaphambi kokulala njalo ebusuku. Prakthiza izivivinyo zokuphumula noma ukuzindla. Vuka ngesikhathi esifanayo nsuku zonke, kuhlanganise nangezimpelasonto.
• Ungalibheki iwashi: Phendula iwashi lakho ulibhekise phansi, noma uphendule isikrini sefoni yakho ulibhekise phansi. Sebenzisa i-alamu kuphela ukuze ikuvuse. Uma ungakwazi ukulala ngemva kwemizuzu engama-20, phuma ekamelweni lokulala. Yiya kwelinye igumbi ufunde incwadi noma wenze okuthile okuphumuzayo okungahileli isikhathi sesikrini.
• Vivinya umzimba njalo: Ukuzivocavoca umzimba kungakusiza ulale kangcono. Kodwa uma unenkinga yokulala, gwema ukuzivocavoca kungakapheli amahora amane ngaphambi kokulala. Futhi, gwema ukuzivocavoca okunzima eduze nesikhathi sokulala.

Yini okufanele sigweme ukuyenza ukuze silale kahle?

Uma ufuna ukuthuthukisa ubuthongo bakho, gwema lezi zinto emahoreni amathathu kuya kwamane ngaphambi kokulala :

• Iziphuzo ezine-caffeine (njenge-soda, itiye, ikhofi).
• Ugwayi (njengogwayi).
• Utshwala.
• Ukulala kancane ngemva kuka-3 ntambama.
• Ushokoledi.
• Ukudla okunzima.

Yini ongayilindela uma unenkinga yokulala?

Izinkinga zokulala zingathinta impilo yakho iyonke. Ungase ungabi namandla anele okwenza izinto ofuna ukuzenza, noma uqedele eminye yemisebenzi yakho yansuku zonke. Ungase uphuthelwe yimicimbi ekhethekile ngenxa yezinkinga zakho zokulala. Ngaphezu kwalokho, uma ushayela imoto noma usebenzisa imishini esindayo, ungase uzibeke wena nabanye engozini ngoba awutholi ukuphumula okwanele.

Uma unenkinga yokulala kahle ebusuku ukuze uvuke uqabulekile, khuluma nodokotela wakho. Kunezindlela zokwelapha ezingasiza ekuphatheni izinkinga eziningi zokulala futhi zikubuyisele endleleni efanele.

Lezi zimo zizohlala isikhathi esingakanani?

Akukho sikhathi esibekiwe sokuthi inkinga yokulala izoyeka nini ukukuthinta. Ungase uthole ukuthi uzizwa ungcono phakathi namasonto noma izinyanga ezimbalwa. Abanye kungase kudingeke baphathe lesi simo impilo yabo yonke. Khuluma nodokotela wakho ngesimo sakho esithile.

Kufanele ubonane nini nodokotela?

Uma unenkinga yokulala, ukuhlala ulele, ukuhlala uphapheme, ukulala kahle ebusuku, noma unenkinga yokulala noma ukukhathala emini, khuluma nodokotela. Ungakuhlehlisi.

Yimiphi imibuzo ebalulekile okufanele uyibuze udokotela?

• Nginenkinga yokulala enjani?
• Ingakanani inkinga yami yokulala engathi sína?
• Hlobo luni lokwelashwa olunconywayo?
• Ingabe ikhona imiphumela emibi yokwelashwa?
• Ngingayithuthukisa kanjani imikhuba yami yokulala (ukuhlanzeka kokulala)?
• Ingabe kufanele ngibone uchwepheshe wezokulala?
• Ingabe ngidinga ``(ukudluliselwa)`` ukuze ngibone uchwepheshe?
• Ingabe ikhona imithi oyincomayo yokusiza ngenkinga yami yokulala?
• Kukangaki ngidinga ukukubona?
• Ingabe ikhona imithi okufanele ngiyeke ukuyisebenzisa?

Ekugcineni, kufanele ngikutshele... (Umyalezo Wokuya Ekhaya)

Izinkinga zokulala zingaba nomthelela omkhulu ezingeni lempilo yakho. Zingaphazamisa ikhono lakho lokucabanga, ukusebenza kwakho esikoleni noma emsebenzini, impilo yakho yengqondo, kanye nempilo yakho yomzimba. Izinkinga zokulala ezivamile zingakuvimbela ekutholeni ubuthongo obuphumuzayo nobujulile obudingayo ukuze usebenze kahle kakhulu.

Uma unenkinga yokulala, ungangabazi ukubona udokotela. Impilo yakho, ngisho nenjabulo yakho empilweni, incike ekulaleni kahle.

Zijwayeze ukuhlanzeka kokulala kahle futhi ulandele imiyalelo kadokotela wakho. Uzozizwa ungcono maduze.

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