Ingabe nawe ulala ebusuku kakhulu? Ingabe unenkinga yokuvuka ekuseni? Ake sixoxe nge-(Delayed Sleep Phase Syndrome)

Ingabe ngezinye izikhathi uzithola ulala sekwephuzile ebusuku? Ingabe uzithola ungakwazi ukuvuka ngesikhathi esifanele ekuseni futhi uzizwa ukhathele usuku lonke? Ungase ucabange, "Ngingumuntu nje othanda ukulala ebusuku." Kodwa, akunjalo ngaso sonke isikhathi. Namuhla sizokhuluma ngesimo esingadala le nkinga, esaziwa ngokwezokwelapha ngokuthi `(Delayed Sleep Phase Syndrome - DSPS)`.

Ngakho-ke iyini le nkinga yokulala okubambezelekile (i-DSPS)?

Kalula nje, `(Delayed Sleep Phase Syndrome)` yilapho iwashi lemvelo lomzimba wakho (esilibiza ngokuthi `(Circadian rhythm)`) lisebenza sekwephuzile kancane. Ukuze kube sobala, uqala ukulala okungenani amahora amabili kamuva kunesikhathi sakho sokulala esivamile. Cabanga ngale ndlela. Uma umuntu ojwayelekile elala cishe ngo-10 ebusuku futhi evuka cishe ngo-6.30 ekuseni, umuntu one-`(DSPS)` akalali kuze kube ngemva kuka-12 ekuseni, mhlawumbe ngo-1 noma ngo-2 ekuseni. Ngakho-ke kunzima kakhulu ukuvuka ekuseni ukuze uye esikoleni noma emsebenzini ngesikhathi. Uma abantu abanjalo begcina `(Sleep Dayari)` mayelana nezikhathi zabo zokulala, kuzobonisa ukuthi balala kancane kakhulu phakathi nesonto (kodwa balala njalo ngaphandle kokuvuka njalo ebusuku) nokuthi balala kuze kube semini, mhlawumbe ngo-1 noma ngo-2 ekuseni ngezimpelasonto. Ungase ucabange, "Ngingumuntu nje othanda ukulala ebusuku." Kodwa i-DSPS ihlukile. Uma umane nje "uyisikhova sasebusuku," ngeke ulale futhi unganaki emini njengomuntu one-DSPS. Umuntu one-DSPS akakwazi ukulawula ukuthi umzimba wakhe umtshela nini ukuthi alale. Odokotela ngezinye izikhathi babiza lokhu ngokuthi "Delayed Sleep Phase Syndrome" noma "Delayed Sleep-Wake Phase Disorder."

Luhlobo luni lokuphazamiseka kokulala lokhu?

I-DSPS iyisifo sokulala esiwela ngaphansi kwesigaba sezinkinga zokulala zesigqi se-circadian. Isigqi sakho se-circadian yiwashi langaphakathi lomzimba wakho elisebenza amahora angama-24 ngosuku, elikusiza ukuthi uhlale uphapheme emini futhi ulale ebusuku. Lo mjikelezo ulawula izinto eziningi, okuhlanganisa izinga lokushisa lomzimba wakho kanye nokugaya ukudla.

Ingabe zikhona izinhlobo eziyinhloko ze-DSPS?

Yebo, kunezinhlobo ezimbili eziyinhloko ze-DSPS. Lokhu kunqunywa yisikhathi sokukhishwa kwe-hormone ekhuthaza ukulala i-Melatonin esigqini sakho se-circadian. Lesi siginali sitshela iwashi lomzimba wakho ukuthi sekuyisikhathi sokulala.

• I-DSPS eqondiswe yi-Circadian: Lapha, i-hormone `( Melatonin )` iqala ukusebenza kungakapheli amahora amabili ngaphambi kokuba ulale.
• I-DSPS engalungile ye-Circadian: Lapha, i-hormone ethi " Melatonin" isebenza isikhathi esingaphezu kwamahora amabili ngaphambi kokuba ulale, noma ngemva kokulala.

Nakuba lokhu kuhlukaniswa kungase kubonakale kuyinkimbinkimbi kancane, kungabaluleka ukuthi udokotela ahlele ukwelashwa.

Ziyini izimpawu ze-(DSPS)?

Umuntu one-``(DSPS)`` angase abe nezimpawu ezifana nalezi:

• Ukungakwazi ukulala ngesikhathi osithandayo, noma ngaleso sikhathi esamukelekayo emphakathini.
• Kunzima ukuvuka ekuseni ngesikhathi osifunayo, noma ngesikhathi esamukelwa ngumphakathi.

Lokhu kungaholela ezinkingeni ezengeziwe:

• Ukuzizwa ulele kakhulu emini.
• Ubunzima ngenkumbulo, ukunaka, kanye nokugxila.
• Izinguquko ekuziphatheni kanye/noma esimweni sengqondo, isibonelo, ukucasuka.

Ngezinye izikhathi, izimpawu ze-DSPS kungaba nzima ukuzihlukanisa nezinye izimo zokulala ezihambisana ne-hypersomnolence, njenge-narcolepsy kanye ne-idiopathic hypersomnia.

Kungani lokhu (DSPS) kwenzeka?

`(DSPS)` ibangelwa kakhulu izici zofuzo . Lokhu kusho ukuthi lesi simo singabangelwa ushintsho ku-`(DNA)` yakho. Nakuba odokotela bengenakukwazi ukuhlola lawa ma-gene, abantu abaningi bathola impumuzo lapho bezwa ukuthi imbangela yezimpawu zabo akuyona "ubuvila", kodwa ushintsho lofuzo. Ucwaningo luye lwabonisa ukuthi leli thonya lofuzo libangela ukuthi '(isigqi se-Circadian)' semvelo somzimba wakho sibe side kancane kunokujwayelekile. Yingakho umzimba ungafuni ukulala ngesikhathi esifanele.

Yini eyenza isimo (se-DSPS) sibe sibi kakhulu?

Ezinye izinto zingenza izimpawu zakho ze-``(DSPS)'' zibe zimbi kakhulu:

• Ukulibala kwendiza (umehluko wesikhathi) lapho uhambela kwelinye izwe.
• Ukuphumula embhedeni isikhathi eside.
• Ukuba nesimiso sokulala esingajwayelekile.
• Imikhuba emibi yokulala (isibonelo, ukuphuza izinto ezifana nekhofi ngaphambi kokulala).
• Ukuchayeka ekukhanyeni okukhulu ngaphambi kokulala kanye nokukhanya okuncane emini.

Ubani osengozini enkulu yokutheleleka yilesi sifo (i-DSPS)?

I-DSPS ivame kakhulu entsheni nakubantu abadala abasebasha . Lokhu kungenxa yokuthi isigqi somzimba semvelo siyashintsha ngesikhathi sokuthomba. Ingathinta nabantu abadala, ikakhulukazi abesifazane abaneminyaka ephakathi kuka-40 no-60. Ucwaningo olulodwa luthole ukuthi abantu abadala abangu-90% abatholakale bene-DSPS babenalezi zimpawu beseyizingane. Uma othile emndenini wakho enalesi simo, kungenzeka kakhulu ukuthi ube naso.

Yiziphi izinkinga ezingaba khona ngenxa ye-(DSPS)?

`(DSPS)` kungabangela izinkinga ezifana nalezi:

• Ukucindezeleka : Amaphethini akho okulala angathinta isimo sakho sengqondo kanye namazinga amandla. Abantu abangaphezu kuka-60% abane-DSPS bahlushwa ukucindezeleka.
• Inkinga yokusebenzisa izidakamizwa: Abantu abaningi abanenkinga yokusebenzisa izidakamizwa (DSPS) bavame ukusebenzisa ikhofi ngokweqile, amaphilisi okulala, noma utshwala ukuze babasize bahlale bephapheme noma balale.

Ngaphezu kwalokho, "(DSPS)" kungathinta umsebenzi wesikole kanye nokusebenza komsebenzi. Kungabangela nokuthi ufike sekwephuzile noma ungakwazi ukuya emicimbini ebalulekile.

Ungayibona kanjani (i-DSPS)?

Ukuze kutholakale ukuthi "(DSPS)" ikuphi, udokotela noma uchwepheshe uzokubuza ngezimpawu zakho futhi akucele ukuthi ugcine "idayari yokulala" noma "ibhuku lokulala" . Idayari yokulala yilapho:

• Isikhathi sokulala.
• Isikhathi sokulala (cishe)
• Isikhathi sokuvuka

Ukurekhoda izinto ezinjengalezi. Gcina incwadi yokubhala kanye nepeni eduze kombhede wakho ukuze ungakhohlwa ukubhala isikhathi. Njengoba ungeke ukwazi ukubhala isikhathi esiqondile olale ngaso, sibhale phansi ekuseni njengesikhumbuzo esinzima. Udokotela wakho uzokutshela ukuthi kufanele ugcine isikhathi esingakanani le dayari. Ukuqinisekisa ukuxilongwa, udokotela wakho angakucela ukuthi ugqoke idivayisi ebizwa ngokuthi i-'Actigraph '. Lokhu kurekhoda imijikelezo yakho yokuphumula kanye nomsebenzi. Lokhu kungakusiza ukuthi unqume ukuthi ulala nini futhi uvuka nini. Kuzodingeka ugqoke le divayisi cishe izinsuku eziyi-7 kuya kweziyi-14. Ngaphezu kwalokho, udokotela wakho angenza nokuhlolwa okufana ne-'Dim Light Melatonin Onset (DLMO)' , i-'Polysomnography - PSG' noma i-'sleep sleep sleep sleep', kanye ne-'Multiple Sleep Latency Test (MSLT') . Lokhu kuhlolwa kungasiza ukuhlukanisa i-DSPS kwezinye izifo zokulala, njenge-Narcolepsy. Izinkinga zokulala ezivamile, njenge-Obstructive Sleep Apnea (OSA), zingenza i-DSPS ibe yimbi kakhulu. Udokotela wakho uzophinde ahlole futhi elaphe lezo zimo.

Iphathwa kanjani (i-DSPS)?

Ukuze welaphe i-DSPS, udokotela angancoma okulandelayo:

• Ukushintsha imikhuba yakho yokulala.
• Ukusetha isimiso sakho sokulala .
• Ukwelashwa okulula.
• Ukuthatha imithi.

Ukushintsha imikhuba yokulala

Udokotela wakho angase ancome izinguquko emikhubeni yakho yokulala, njenge:

• Gcina ikamelo lakho lokulala noma indawo yokulala ipholile. Isibonelo, ungasebenzisi izingubo zokulala ezisindayo ehlobo, noma usebenzise ifeni elithule ekamelweni.
• Vala amakhethini efasiteleni noma ama-blinds ukuze uvale ukukhanya. Ungasebenzisa futhi i-mask yamehlo.
• Phumula ngaphambi kokulala. Isibonelo, geza ngamanzi ashisayo.
• Cima amadivayisi kagesi afana namaselula , amathelevishini, nemidlalo yevidiyo ihora ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka okukhishwa amanye amadivayisi kuphazamisa indlela umzimba wakho okhiqiza ngayo i-hormone i-melatonin.
• Zijwayeze ukulandela isimiso sokulala esifanayo phakathi nesonto njengoba wenza ngezimpelasonto. Lokhu kusebenza nasemaholidini.
• Gwema ukudla ukudla neziphuzo ezine-caffeine, njengekhofi, ushokoledi, netiye, kusihlwa futhi ikakhulukazi ngaphambi kokulala.
• Gwema ukudla izinto ezivuselelayo njengotshwala, i-nicotine, kanye nokuzivocavoca ngamandla ihora elilodwa ngaphambi kokulala.

Kungaba nzima ukushintsha imikhuba yasebusuku ebilokhu igxilile iminyaka eminingi. Ukuze wenze ushintsho lube lula, khetha imikhuba emisha eyodwa noma emibili bese uyihlanganisa ohlelweni lwakho kuze kube yilapho izwakala ingokwemvelo. Bese wengeza eyodwa noma ezimbili ezengeziwe. Kuzokusiza ukuthi ujwayele izinguquko kancane kancane kunokuzama ukushintsha konke ngesikhathi esisodwa.

Ukusetha ishejuli yokulala

Ukusetha ishejuli yokulala kusho ukusetha isikhathi esivumelanayo sokuvuka kwakho. Uma umzimba wakho usujwayele ishejuli ethile, kuzothatha isikhathi ukujwayela entsha. Isihluthulelo lapha ukusetha isikhathi sakho sokuvuka kusenesikhathi. Ngemuva kwalokho isikhathi sakho sokulala sizofika kusenesikhathi ngokuzenzakalelayo. Kunezindlela ezimbili zokushintsha ishejuli yakho yokulala:

• `Ukuthuthukisa iwashi lakho langaphakathi`: Ungalala imizuzu embalwa kusenesikhathi ubusuku ngabunye uze ufike esikhathini sokulala osithandayo. Isibonelo, uma ulala ngo-12 ngobusuku obunye, ulale ngo-11:45 ngobusuku obulandelayo, bese kuba ngo-11:30 ngobusuku obulandelayo, njalo njalo.
• Ukuhlehlisa iwashi lakho langaphakathi (i-Chronotherapy): Ungalala ngemva kwehora elilodwa noma amathathu noma ngaphezulu njalo ebusuku kuze kube yilapho ulala khona. Isibonelo, ungashintsha isikhathi sakho sokulala kusukela ngo-12pm kuya ku-8am, kusukela ngo-3am kuya ku-11am, kusukela ngo-6am kuya ku-2pm, njalo njalo uze ufinyelele umgomo wakho (mhlawumbe ngo-11pm kuya ku-7am). Lokhu kuzodinga izinsuku ezimbalwa zokuphumula emisebenzini yomphakathi noma izibopho. Ungazama lokhu ngesikhathi seholide noma ngenkathi uthatha ikhefu esikoleni noma emsebenzini. Umqondo wale ndlela ukuthi kulula ngomzimba wakho ukujwayela ukulala sekwephuzile kunokulala kusenesikhathi.

Kubalulekile ukuhlala ugxile futhi usebenzele ukufeza imigomo yakho lapho wenza lezi zinto. Kulula ukukhohlwa isikhathi sakho sokulala ngezimpelasonto namaholide. Kodwa iwashi lakho lomzimba lisebenza kahle kuphela uma ulijwayela. Nakuba ungalawula iwashi lakho lomzimba ngokunamathela esikhathini sokulala esiqinile nesikhathi sokuvuka , ngeke "kuphulukise" ukuthambekela kokuba nomjikelezo wokulala nokuvuka obambezelekile. Ngemva kwezinyanga ezimbalwa zokusebenza ohlelweni oluhambisanayo, ungenza izinguquko ezithile ngezikhathi ezikhethekile.

Ukwelashwa okulula

Abanye odokotela batusa ukwelashwa kokukhanya njengokwelashwa kwe-DSPS. Lokhu kuhilela ukuthenga ibhokisi lokukhanya elikhethekile. Kufanele uligqoke cishe isigamu sehora ekuseni. Lokhu kusiza ukusetha kabusha iwashi lomzimba wakho. Udokotela wakho uzokweluleka ngokuthi hlobo luni lwebhokisi lokukhanya okufanele ulithenge nokuthi ungalisebenzisa kanjani. Enye indlela udokotela wakho angase ayiphakamise ukuchitha imizuzu engama-30 ngaphandle elangeni ngemva kokuvuka ekuseni. Kungasiza futhi ekunciphiseni ukuchayeka kwakho ekukhanyeni okuvela kumadivayisi kagesi kusihlwa.

Imithi ye-(DSPS)

Udokotela wakho angase akuncome ukuthi uthathe isithasiselo se-melatonin ukuze sikusize ulungise isigqi sakho se-circadian. Umzimba wakho ukhiqiza i-melatonin ngokwemvelo ukuze ikusize ulawule umjikelezo wakho wokulala nokuvuka. I-pineal gland ebuchosheni bakho ikhipha iningi le-melatonin ebusuku. Ungadinga i-melatonin eyengeziwe ukuze ikusize ubuyele endleleni yakho yokulala. Udokotela wakho uzokutusa umthamo ofanele we-melatonin. Isibonelo, umthamo ophansi (0.5 kuya ku-1 mg) uvame ukuba umthamo wokuqala. Lona akuyona imithi okufanele uyithathe ngaphambi kokulala; kufanele uthathwe cishe amahora amane ngaphambi kwesikhathi sakho sokulala okulindelekile. Njalo hlola nodokotela wakho ngaphambi kokufaka noma yimuphi umuthi ohlelweni lwakho. Njalo landela imiyalelo kadokotela wakho ukuze usebenzise lo muthi ngokuphephile.

Ihlala isikhathi esingakanani (i-DSPS)?

I-DSPS ngeke iphele ngokuphelele. Kudinga ukwelashwa okuqhubekayo ukuze kuyilawule. Kungathatha amasonto kuya ezinyangeni ukuthi umjikelezo wakho wokulala nokuvuka uzinze kabusha. Ukuze ugcine isimiso sakho sihamba ngendlela efanele, udinga ukuqhubeka nokusebenza ohlelweni lwakho lokwelashwa.

Ingabe ikhona ikhambi elihlala njalo (i-DSPS)?

Cha, ayikho ikhambi elihlala njalo le-DSPS. Kodwa-ke, ukwelashwa kungasiza ekunciphiseni izimpawu zakho futhi kuthuthukise ubuthongo bakho.

Iyini ikusasa lesimo (se-DSPS)?

Abantu abaningi bangathola imiphumela engcono uma belandela uhlelo lokwelashwa olubasiza ukulungisa isimiso sabo sokulala. Uma ingelashwa, i-DSPS ingathinta impilo yakho yansuku zonke. Ungase uzizwe ukhathele ngaso sonke isikhathi, okwenza kube nzima ukuhlala usebenza, noma ukwenza izinto ozijabulelayo. Abantu abaningi abane-DSPS nabo babhekana nokucindezeleka. Uma uzizwa ucindezelekile ngoba awulali ngokwanele, khuluma nodokotela wakho. Angase ancome ukwelashwa okwengeziwe, njenge-Cognitive Behavioral Therapy (CBT).

Kufanele ngimbone nini udokotela?

Uma unenkinga yokulala ebusuku futhi unenkinga yokuvuka ekuseni, bona udokotela. Uma utholakale une-DSPS futhi izinguquko emikhubeni yakho yokulala zingasizi izimpawu zakho, tshela udokotela wakho. Angakusiza wenze izinguquko ohlelweni lwakho lokwelashwa.

Yimiphi imibuzo okufanele ngiyibuze udokotela wami?

• Ingabe kufanele ngithenge ibhokisi lokukhanya? Ngingalisebenzisa kanjani?
• Ngingayishintsha kanjani imikhuba yami yokulala?
• Ingabe kufanele ngithathe izithasiselo ze-melatonin? Uma kunjalo, kufanele ngizithathe kangaki futhi nini?
• Ingabe ikhona imiphumela emibi ebangelwa ukuthatha izithasiselo zeMelatonin?
• Ngingaba nesinye isifo sokulala, njenge-Narcolepsy noma i-OSA?

Ingabe i-(DSPS) iyingxenye ye-(ADHD)?

Izinguquko emjikelezweni wakho wokulala zingathinta ukunaka kwakho kanye nokusebenza kwakho emini. Izifundo zilinganisela ukuthi abantu abangafika ku-75% abatholakale benesifo sokuntuleka kokugxila/ukuphazamiseka kwengqondo (ADHD) banesifo esithinta isigqi sabo se-circadian. Uma ungakwazi ukulala futhi ungakwazi ukuvuka ekuseni, ungase ungazizwa sengathi uhlanganyela emisebenzini yasemini. Kungaba yinto ekhungathekisayo lapho umzimba wakho ungakakulungeli ukulala, ngisho noma ukhathele ngokomzimba nangokwengqondo. Into ebalulekile ukuqonda ukuthi i-Delayed Sleep Phase Syndrome (DSPS) akuyona into eyenziwa ngamabomu. Udokotela angakusiza ukulungisa isimiso sakho sokulala ukuze sikufanele futhi akusize uqale usuku uzizwa uqabulekile.

Izinto ezibaluleke kakhulu okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ngakho-ke ngithemba ukuthi usuyaqonda kangcono i-"Delayed Sleep Phase Syndrome - DSPS" esikhulume ngayo.

Into ebalulekile ukuthi, ubunzima bakho bokulala ebusuku nokuba nenkinga yokuvuka ekuseni kungase kungabi nje “ubuvila” noma “umkhuba omubi.” Kungaba inkinga ngewashi langaphakathi lomzimba wakho, elibangelwa izici zofuzo.

• Uma unalezi zimpawu, funa iseluleko sezokwelapha. Bangakuthola inkinga eqondile futhi bakunikeze ukwelashwa okufanele.
• Lesi simo singaphathwa kahle ngezinto ezifana nemikhuba yokulala, ukushintsha amashejuli, ukwelashwa okulula, kanye, uma kudingeka, ne-melatonin.
• Lokhu akuyona into ezophola ngobusuku obubodwa. Kubalulekile ukubekezela, ukulandela iseluleko sezokwelapha, nokuqhubeka nokuzama.
• Awuwedwa. Baningi abantu abanezinkinga ezifanayo. Ngakho-ke ungesabi ukucela usizo.

Uma uyibona kahle inkinga yakho yokulala futhi usebenzisa izixazululo ezifanele, nawe ungalala kahle ebusuku futhi uchithe usuku uqabulekile.

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