Ingabe indlela yakho yokulala iyaphazamiseka? Ake sixoxe nge-Circadian Rhythm Sleep Disorders!

Ingabe nawe unenkinga yokulala ebusuku? Noma uvuka ekuseni? Ingabe ngezinye izikhathi uzizwa ulele emini? Cishe wonke umuntu angaba nenye noma ezimbili zalezi zinkinga zokulala. Kodwa uma lezi zinto ziqhubeka, futhi uma zithinta imisebenzi yakho yansuku zonke, ungase ube nesifo sokulala esihambisana nomjikelezo wokulala, esizokhuluma ngaso. Ungakhathazeki, sizokhuluma ngalokhu kalula, ngendlela ongayiqonda.

Iyini le "Circadian Rhythm"? Kalula nje...

Igama elithi "circadian" livela olimini lwesiLatini. Lisho into efana nokuthi "usuku lonke." Ngakho-ke, isigqi se-circadian siwumjikelezo wemvelo, cishe wamahora angama-24 emizimbeni yethu. Kufana newashi elincane ngaphakathi emizimbeni yethu. Leli washi lisitshela ukuthi silale nini nokuthi sivuke nini. Alisisizi nje kuphela, kodwa lisiza nokulawula izinto eziningi emizimbeni yethu, njengomsebenzi wama-hormone, izinga lokushisa lomzimba, kanye nesifiso sokudla.

Kwabaningi, leli washi lomzimba lisebenza ngokuzenzakalelayo ngaphandle kwezinkinga. Kodwa kwabanye abantu, le nqubo iyaphazamiseka. Yilapho kuvela khona i-Circadian Rhythm Sleep Disorders . Lokho kusho ukuthi umjikelezo wakho wokulala nokuvuka uyaphazamiseka.

Yiziphi izinhlobo zezinkinga zesigqi se-circadian?

Lezi zinkinga zingavela ngezindlela ezahlukene. Ake sibheke ezinye zezinhlobo eziyinhloko:

• I-Jet Lag Disorder: Cishe uke wezwa ngalokhu. Lapho sihamba ngokuzumayo siya ezweni elinesikhathi esihlukile, kuthatha isikhathi ukuthi iwashi lethu lomzimba lijwayele isikhathi esisha. Yilokho esikubiza ngokuthi i-jet lag.
• I-Shift Work Sleep Disorder (SWSD): Uma usebenza ebusuku, lokhu kungakuthinta nawe. Uma silala emini futhi sisebenza ebusuku, kunzima ukuthi iwashi lethu lomzimba lizivumelanise nalo. Cabanga nje, lapho uSunil eya emsebenzini ebusuku, akalali kahle emini, futhi usazizwa elele lapho esebenza ebusuku.
• Isifo Sokulala Okulibazisekile Nokuvuka (DSWPD): Lokhu kwenzeka lapho abantu belala bese bevuka emahoreni amabili noma ngaphezulu ngemva kokujwayelekile. Isibonelo, abanye abantu bavuka ngo-2-3 ekuseni bese belala kuze kube ngu-11-12 ebusuku. Lokhu kuvame kakhulu ezinganeni nakubantu abadala abasebasha.
• I-Advanced Sleep-Wake Phase Disorder (ASWPD): Lokhu kuphambene nokwangaphambilini. Ulala cishe ngo-6-7 ntambama bese uvuka cishe ngo-2-3 ekuseni. Lokhu kuvame kakhulu kubantu abadala.
• I-Irregular Sleep-Wake Rhythm Disorder (ISWRD): Kulokhu, izikhathi zokulala nokuvuka azivamile, azinawo umkhuba. Kukhona ukulala okufushane izikhathi eziningana ngosuku. Lokhu kungenzeka kaningi kubantu abanezifo zobuchopho eziwohlokayo njenge-dementia.
• Isifo Sokulala Nokuvuka Kwamahora Angama-24 (N24SWD):Iwashi labo lomzimba alikho amahora angama-24 ngqo. Kungaba amahora angama-25 noma angama-26. Ngakho-ke isikhathi sabo sokulala sihlala sisemuva kancane. Lokhu kuvame ukubonakala kubantu abayizimpumputhe.

Ngaphezu kwalokho, ngezinye izikhathi kuba nezinkinga zokulala ezingahambelani kahle nanoma yiziphi zalezi zigaba, kodwa zibangelwa ukuphazamiseka kwesigqi se-circadian. Odokotela babiza lokhu ngokuthi "isifo sokulala nokuvuka kwe-circadian esingachazwanga ngenye indlela."

Zivame kangakanani lezi zifo? Ingabe zithinta wonke umuntu?

Eqinisweni, ngaphandle kwe-jet lag kanye ne-shift work disorder, ezinye izifo ze-circadian rhythm ngokuvamile azivamile. Kuthiwa zithinta cishe u-3% wabantu bomhlaba.

Kodwa-ke, ukulibaziseka kwendiza kuyinkinga evamile kubahambi ngendiza, ikakhulukazi lapho beya endaweni enomehluko wesikhathi ongaphezu kwamahora amabili. Kutholakale nokuthi ukuphazamiseka komsebenzi weshifti kuthinta cishe ingxenye yesithathu yabantu abasebenza amashifti asebusuku.

Ziyini izimpawu zalezi zinkinga zesigqi se-circadian?

Izimpawu zalezi zinkinga zihlobene kakhulu nokulala nokuvuka. Zihilela izinguquko emjikelezweni wakho wokulala, noma indlela umzimba wakho oxhumana ngayo nemini nobusuku.

Izimpawu zingahluka kancane kuye ngesifo. Bheka ukuthi unanoma yiziphi zalezi zimpawu:

• Ubunzima bokulala ebusuku (Ukungalali): Ukungakwazi ukulala amahora amaningana ngemva kokulala.
• Ukuvuka phakathi nobusuku: Ukuvuka phakathi nobusuku noma ekuseni kakhulu, ngaphandle kokulala kahle.
• Ukuthola ubunzima bokulala ngemva kokuvuka.
• Ukuvuka ekuseni kakhulu kunalokho ocabanga.
• Ubunzima bokuvuka ekuseni (Sleep Inertia) , noma ukulala okungajwayelekile kanye nezikhathi zokuvuka ezingajwayelekile.
• Ukulala ngokweqile emini (Hypersomnia): Lokhu kubangela ukuthi ufune ukulala emini.
• Kudingeka ulale emini.
• Ukuzizwa ukhathele ngaso sonke isikhathi (Ukukhathala).
• Ikhanda elibuhlungu.
• Izinto ezifana nokucindezeleka, ukucindezeleka, ukucasuka okubangelwa ukungalali kahle.

Cabanga nje, noma ungalala ngo-10 ebusuku, awukwazi ukulala kuze kube ngu-1 ekuseni. Ngisho noma ufuna ukuvuka ngo-6 ekuseni, umzimba wakho uzizwa sengathi awunawo amandla. Uzizwa ulele usuku lonke, futhi awukwazi ukwenza lutho kahle. Uma into efana nale iqhubeka, kungaba uphawu lokuphazamiseka kwesigqi se-circadian.

Yini ebangela lezi zinkinga?

Abantu abanezinkinga zesigqi se-circadian bangase babe nezinguquko ezithile "kuwashi" lemvelo lemizimba yabo noma izinqubo ezihlobene. Ngezinye izikhathi lokhu kungabangelwa inkinga engxenyeni ethile yobuchopho.

Kukhona ingxenye yobuchopho bethu ebizwa ngokuthi i-hypothalamus . Ngaphakathi kwalokhu kuneqoqo lama-neuron akhethekile abizwa ngokuthi i-suprachiasmatic nucleus (SCN).Lelo "iwashi eliyinhloko" lomzimba wethu. Ngisho noma kungekho thonya langaphandle, umzimba womuntu uvame ukujwayela umjikelezo wokulala nokuvuka ongamahora angaphezu kwangu-24.

Ukuphazamiseka kwesigqi se-circadian kungabangelwa yi:

• Ukulimala kobuchopho noma ukuphazamiseka kokusebenza kobuchopho: Isibonelo, izifo zobuchopho eziwohlokayo, ukulimala ekhanda, izifo ezifana ne-encephalitis.
• Ukukhubazeka kokubona: Ingxenye ebizwa ngokuthi i-SCN ihlobene ngqo namehlo ethu. Yingakho ukukhanya kwelanga kubaluleke kangaka ewashini lomzimba wethu. Ngakho-ke, abantu abalimele emehlweni abo, kuma-retina, noma ezinzwa ze-optic banamathuba amaningi okuthuthukisa lezi zinkinga.
• Ukuhamba: Ukungasheshi ukuhamba ngendiza kuwumphumela wokuthuthuka kobuchwepheshe obusha. Sihamba ngokushesha, kodwa imizimba yethu ayikwazi ukuzivumelanisa nalelo jubane.
• Umsebenzi: Abantu abasebenza amashifu asebusuku bangase babe nalezi zinkinga ngenxa yalowo msebenzi.
• Izimbangela Ezingaziwa: Abanye abantu bahlakulela lezi zinkinga ngezizathu ngisho nodokotela abangakwazi ukuzikhomba.

Yiziphi izinto ezandisa ingozi yokuthola lezi zinkinga?

Kunezici ezithile ezingandisa kancane ingozi yokuthola lezi zinkinga zesigqi se-circadian. Ezinye zazo singazilawula, kanti ezinye asikwazi.

• Ubudala: Izingane kanye nabantu abadala abasebasha banamathuba amaningi okuthuthukisa iphethini yokulala nokuvuka ephuzile (DSWPD), kuyilapho abantu abangaphezu kweminyaka engu-60 benamathuba amaningi okuthuthukisa iphethini yokulala nokuvuka esemncane (ASWPD).
• Amathonya ezakhi zofuzo: Ezinye izici zokulala zingazuzwa kubazali bethu. Ucwaningo luthole nokuthi izinguquko ezithile zezakhi zofuzo zandisa ingozi yokuthola lezi zinkinga.
• Indlela yokuhamba: Ukulala kancane kancane kungenzeka kakhulu ukuthi kukuthinte uma uhamba usuka empumalanga (lapho umjikelezo wakho wokulala uqhubeka khona) kunalapho uhamba usuka entshonalanga (lapho umjikelezo wakho wokulala ubuyela emuva).
• Izinguquko ngesikhathi sokushintsha kweshifti: Izisebenzi zeshifti zingase zibhekane nalezi zinkinga uma zishintshela kushifti eqala ngaphambi kwaleyo ezijwayele.
• Izinguquko zokuthuthukiswa kwe-neuro: Abantu abanezimo ezifana ne -ADHD (isifo sokungakhathali kahle kwengqondo) noma i-Autism Spectrum Disorder banamathuba amaningi okubhekana nalezi zinkinga zesigqi se-circadian.

Yiziphi ezinye izinkinga ezingaba khona ngenxa yalezi zinkinga?

Ukuphazamiseka kwesigqi se-Circadian kuyahlukahluka kakhulu. Ezinye zinomthelela omncane kuphela, kanti ezinye zingabangela ukuphazamiseka okukhulu empilweni yakho.

• Umsebenzi wesikole kanye nokwehluleka emsebenzini: Abantu abanalezi zinkinga bangase babe nobunzima bokuhlala ngesikhathi esikoleni nasemsebenzini.
• Ezinye izinkinga zokulala: Laba bantu bangase babe nezinye izinkinga zokulala, njengokungalali isikhathi eside .
• Ukusetshenziswa kwezidakamizwa:Abanye abantu bangase balingeke ukusebenzisa amaphilisi okulala atholakala ngaphandle kwemithi kadokotela, utshwala, noma ezinye izidakamizwa (kungakhathaliseki ukuthi zibhalwe ngudokotela noma azibhalwanga) ukuze balale. Lokhu kungaholela engcupheni yokuba nomlutha wotshwala noma wezidakamizwa (isifo sokusetshenziswa kotshwala noma isifo sokusetshenziswa kwezidakamizwa) .
• Izingozi nokulimala: Ukozela emini kwandisa ingozi yezingozi ngenkathi ushayela noma usebenzisa imishini esindayo.

Odokotela bazi kanjani ukuthi unalezi zinkinga?

Ukuze utholakale une-circadian rhythm disorder (ngaphandle kwe-jet lag), kumele ube nezimpawu okungenani izinyanga ezintathu. Udokotela uzosebenzisa izindlela eziningana ukuxilonga lezi zinkinga:

• Imibuzo, umlando wezokwelapha, kanye nokukhuluma nawe: Sizoqoqa ulwazi ngokubuza imibuzo mayelana nezimpawu zakho, imikhuba yakho yokulala, nokuthi ithinta kanjani umsebenzi wakho.
• Ukuhlolwa ngokomzimba nangokwezinzwa: Lokhu kuzohlola ezinye izimo zezokwelapha ezingase zibangele lezi zimpawu.
• Ukuhlolwa kwelebhu: Kungenziwa ukuhlolwa kwamathe, igazi, nomchamo. Lokhu kungabheka amazinga ama-hormone nezinye izinkomba ukusiza ekunqumeni uhlobo kanye nembangela yalesi sifo.
• Ukuskena ngezithombe: Izinto ezifana nokuskena (CT) noma (MRI) zingasetshenziswa ukubona ukuthi kukhona yini izinkinga ngobuchopho.
• Izinombolo zokulala: Udokotela wakho angase akucele ukuthi ugcine idayari ukuze ubhale phansi amaphethini akho okulala.
• I-Actigraphy: Lena idivayisi esetshenziswa esihlakaleni ukuze ikwazi ukuzwa ukunyakaza. Ifana newashi. Ungase ucelwe ukuthi uligqoke amahora angama-24 ngosuku, izinsuku ezimbalwa noma amasonto ambalwa. Ihlaziya amaphethini akho okusebenza.

Kuye ngezimpawu zakho kanye nalokho udokotela wakho akusolayo, kungase kwenziwe ezinye izivivinyo. Udokotela wakho uzokutshela okwengeziwe ngalokhu.

Yiziphi izindlela zokwelapha lokhu? Ingabe ayelapheki?

Ukwelashwa kwezinkinga ze-circadian rhythm kuzohluka kuye ngohlobo lwesifo onaso kanye nezimo zakho. Ukwelashwa kungafaka okukodwa noma ngaphezulu kwalokhu okulandelayo:

• Ukulawula ukukhanya:
• Ukuthatha i-melatonin noma imithi efanayo njengoba kuyalelwe udokotela:
• Ukushintsha ukuziphatha okuhlobene nokulala (Ukuhlanzeka Kokulala):

Ukuphatha ukukhanya kungasiza kanjani?

Ingxenye yobuchopho bethu ebizwa ngokuthi i-SCN ixhunywe ngqo ne-retina yamehlo ethu. Yingakho ukukhanya kwelanga kunomthelela omkhulu ewashini lomzimba wethu. Uma uke waya esitolo esikhulu sezinto zokwakha futhi wabona ingxenye yokukhanyisa, cishe uke wabona zonke izinhlobo zama-bulb amhlophe anemibala ehlukene. Okumhlophe okuluhlaza okwesibhakabhaka, okumhlophe okuphuzi, okumhlophe okupholile, okumhlophe okufudumele. Uma unesifo sokulala, ungasiza ekulawuleni umjikelezo wakho wokulala nokuvuka ngokushintsha ukukhanya nombala wokukhanya okukuzungezile.

Ngokuvamile, ukukhanya okukhanyayo kukusiza ukuthi uvuke, kanti ukukhanya okufiphele kukusiza ukuthi ulale.Ngakho-ke, zama ukukhanyisa izibani ezikhanyayo uma uvuka ekuseni. Cima izibani uma ulala ebusuku.

Futhi, ungashintsha umbala wokukhanya. Sebenzisa ukukhanya okupholile (okuluhlaza okwesibhakabhaka) emini kuphela, ngoba ubuchopho bethu buzwela kakhulu ekukhanyeni okuluhlaza okwesibhakabhaka. Kusihlwa, sebenzisa ukukhanya okufudumele nokuphuzi.

Ukukhanya okuluhlaza okwesibhakabhaka kuvela nasezikrinini ezifana nama-TV, amakhompyutha, nama-smartphone. Ungasiza ekulaleni kwakho ngokushintsha izilungiselelo zombala ezikrinini zazo nokunciphisa ukusetshenziswa kwazo ngaphambi kokulala.

Yiziphi izinhlobo zemithi ezitholakalayo?

Imizimba yethu ikhiqiza ngokwemvelo i-hormone ebizwa ngokuthi i-melatonin . Yilokhu okulawula isigqi sethu se-circadian futhi kusenze silale. Uma ufuna ukuthatha i-melatonin ngaphandle, kubaluleke kakhulu ukukhuluma nodokotela ukuze wazi umthamo oqondile. Izithasiselo ze-Melatonin zingathengwa emakhemisi. Kukhona nemithi esebenza ngendlela efanayo ne-melatonin, isibonelo i-Tasimelteon noma i-Ramelteon . Le mithi inconywa odokotela bezinkinga zesigqi se-circadian. Ungalokothi usebenzise imithi enjalo ngaphandle kweseluleko sezokwelapha.

Kuyini ukuhlanzeka kokulala?

Igama elithi "ukuhlanzeka kokulala" livame ukusetshenziswa odokotela. Libhekisela ekuziphatheni okungathuthukisa ikhwalithi kanye nenani lokulala. Bheka ukuthi ungayamukela yini le mikhuba:

• Zijwayeze ukulala ngesikhathi esibekiwe nokuvuka ngesikhathi esibekiwe. Kubalulekile ukwenza lokhu ngesikhathi esifanayo nsuku zonke.
• Shintsha isikhathi sakho sokulala kancane kancane. Ungenzi ushintsho olukhulu ngesikhathi esisodwa.
• Zinike isikhathi sokulala ngokwanele.
• Yenza isimiso ngaphambi kokulala (isib. ukufunda incwadi, ukugeza ngamanzi afudumele)
• Gwema ukusebenzisa izibani ezikhanyayo nezikrini zikagesi (amafoni, i-TV) ngaphambi kokulala.
• Gwema utshwala nokudla okunzima ngaphambi kokulala. Futhi nciphisa ukudla kwakho okumanzi.
• Sebenzisa ikamelo lakho lokulala kuphela uma ulala futhi wenza imisebenzi yocansi. Gwema ukwenza izinto ezifana nokusebenza noma ukubukela i-TV embhedeni.

Ingabe lezi zinkinga zesigqi se-circadian zingavinjelwa?

Izinkinga eziningi zesigqi se-circadian zenzeka ngezizathu esingaziqapheli, kanye nezizathu esingenakuzilawula. Unganciphisa ingozi yakho kwezinye zazo. Ukungahlali isikhathi eside kwendiza kubhekwa njengomphumela ojwayelekile wokuhamba ngendiza.

Kodwa ezinye izifo zesigqi se-circadian kunzima kakhulu ukuzivimbela, ikakhulukazi uma zibangelwa ukulimala kobuchopho, amathonya ezakhi zofuzo, noma izici ezizuzwe njengefa ezivela kubazali.

Yini okufanele ngiyilindele uma nginokulimala okunjalo? Kuzohlala isikhathi esingakanani?

Uma unesifo sokulala esihambisana nomjikelezo we-circadian, ongakulindela kuzohluka kuye ngohlobo lwesifo onaso. Ngokuvamile, lezi zimo zikwenza ube nenkinga yokulala uma uzama ukulala, futhi uzizwe ulele uma kufanele uphapheme. Ungalawula noma unciphise lezi zimpawu ngokushintsha imikhuba yakho yokulala nokuthola ukwelashwa.

Into ebalulekile ukuthi nakuba ukuphazamiseka kwesigqi se-circadian kungeyona ingozi ngqo, kungandisa ingozi yezimo eziyingozi. Uma ulala ngenkathi ushayela noma usebenza ngemishini esindayo, lokho kuyingozi kakhulu, akunjalo?

Ukuthi izinkinga zesigqi se-circadian zihlala isikhathi esingakanani kuncike ezintweni eziningi, okuhlanganisa uhlobo lwesifo onaso, ukuthi ulandela kahle kangakanani imikhuba yokuhlanzeka kokulala, nokuthi usabela kahle kangakanani ekwelashweni. Ngezinye izikhathi lezi zinkinga zingaba unomphela, ikakhulukazi lezo ezibangelwa ukulimala kobuchopho okuvela ezifweni zobuchopho eziwohlokayo. Udokotela wakho angakutshela okwengeziwe ngalokho ongakulindela ngokusekelwe esimweni sakho.

Kodwa-ke, ezinye izinkinga zesigqi se-circadian ziyathuthuka ngokwemvelo. Ukuhlala isikhathi eside kwe-jet kungenye yezimo ezinjalo. Kungathatha izinsuku ezimbalwa kuya emavikini ambalwa (uma umehluko wesikhathi umude, izimpawu ziba zinde). Inkinga yokusebenza kwe-shift ingathuthuka nangokuqhubeka nokusebenza ebusuku noma ngokushintshela emini.

Ngingazinakekela kanjani? Ingabe ngidinga ukubona udokotela?

Uma usola ukuthi unesifo sokulala esihambisana nokuphazamiseka kwemizwa, kuwumqondo omuhle ukubonana nodokotela, ikakhulukazi uchwepheshe wezokwelapha ubuthongo noma isazi sokusebenza kwengqondo kwezokwelapha ubuthongo. Ukwenza kanjalo kusenesikhathi kungakusiza ugweme izinkinga ezinkulu njengezingozi nezinkinga emsebenzini noma esikoleni ngenxa yokulala emini.

Uma usubonane nodokotela futhi uthole ukuxilongwa, kubalulekile ukulandela imiyalelo kadokotela. Ikakhulukazi uma kukhulunywa ngokushintsha imikhuba yakho yokulala, ukuziphatha, kanye nemikhuba. Inhlanzeko yokulala ivame ukuba yinto ebalulekile.

Ezinye izinto ezingakusiza ukuphatha lesi sifo zingase zihluke kuye ngesifo onaso kanye nezimo zakho. Udokotela wakho ungumthombo ongcono kakhulu wolwazi ngalokho ongakwenza ukuze unciphise izimpawu zakho futhi uvimbele ezinye izinkinga.

Yimiphi imibuzo okufanele ngiyibuze udokotela wami?

Uma uya kudokotela, khumbula le mibuzo:

• Uhlobo luni lokuphazamiseka kwesigqi se-circadian enginalo?
• Ingabe ikhona imbangela ecacile yesifo sami?
• Lokhu kuyithinta kanjani indlela yami yokulala nokuvuka?
• Yiziphi izindlela zokwelapha lokhu?
• Lesi sifo sivame ukuhlala isikhathi esingakanani?
• Yini engingayenza ukulawula lesi sifo?
• Uma nginalesi sifo, yini okufanele ngiyigweme noma ngingayenzi?

Ekugcineni, yini okufanele uyikhumbule... (Umyalezo Wokuya Ekhaya)

Kungaba yinto ekhungathekisayo uma sinezinkinga zokulala esingakwazi ukuzilawula ngamabomu. Lokho kuyiqiniso. Kodwa-ke, uma ucabanga ukuthi unesifo sokulala esihambisana nomjikelezo we-circadian, ungesabi ukubona udokotela. Kunezindlela eziningi zokwelapha nokuphatha lezi zimo. Ngokwenza kanjalo, ungabuyisela umjikelezo wemvelo wokulala nokuvuka komzimba wakho endleleni efanele. Khona-ke ungalusebenzisa kahle usuku lwakho, ulale kahle ebusuku, futhi uzizwe kahle ngempilo yakho kanye nenhlalakahle yakho amahora angama-24 ngosuku. Awuwedwa, ngakho ungangabazi ukucela usizo!

Ukulala , isigqi se-circadian, izinkinga zokulala, ukungakwazi ukulala, iwashi lomzimba, iwashi lebhayoloji, iphethini yokulala