Ingabe ulala ebusuku kakhulu? Ingabe unenkinga yokuvuka ekuseni? Ake sifunde nge-Delayed Sleep Phase Syndrome (DSPS).

Uyalala cishe ngo-10 ebusuku bese uvuka ngo-1 noma ngo-2 ekuseni? Unayo i-alamu yokukuvusa ngo-6 ekuseni, kodwa uyayicisha bese ubuyela ebuthongweni? Ingabe uhlala ufika sekwephuzile esikoleni noma emsebenzini ngenxa yalokhu? Ungase ungakwazi ukwenza noma yimuphi umsebenzi kahle ngoba uzizwa ulele futhi ukhathele emini. Nakuba ungase ucabange ukuthi lokhu 'kungumkhuba omubi wokulala ebusuku' noma 'ubuvila', kungaba yisimo sezempilo esijulile. Yilokho esikhuluma ngakho namuhla.

Iyini i-Delayed Sleep Phase Syndrome (DSPS)?

Kalula nje, i-Delayed Sleep Phase Syndrome (DSPS) yisimo esiphazamisa isimiso sakho sokulala kanye nokuvuka. Lokhu kubangela ukuthi iphethini yakho yokulala ishintshe amahora amabili noma ngaphezulu ngemuva komuntu ojwayelekile. Lokhu kuthinta ngqo iwashi lemvelo lomzimba wakho.

Cabanga ngakho, sonke sinewashi elisebenza ngokwemvelo ngaphakathi emizimbeni yethu. Kwezokwelapha, lokhu sikubiza ngokuthi i-Circadian Rhythm . Leli washi yilona elisitshela ukuthi sihlale siphapheme emini futhi silale ebusuku. Ngakho-ke, iwashi kumuntu one-DSPS lifana newashi lodonga elibuyele emuva esikhathini. Okusho ukuthi, uma umuntu evame ukulala ngo-10 ebusuku bese evuka ngo-6:30 ekuseni, khona-ke nge-DSPS ulala ngo-1 noma 2 ekuseni. Ngakho-ke ukuvuka ngesikhathi ekuseni kuba yiphupho.

Abanye abantu bangase bacabange, "Ngingumuntu othanda ukusebenza ebusuku, ngakho-ke ngingasebenza ebusuku kuphela." Kodwa lokhu kuhlukile. Umuntu othanda ukusebenza ebusuku akazizwa ekhathele kakhulu, elele, noma engakwazi ukugxilisa ingqondo emini njengomuntu one-DSPS. I-DSPS akuyona into ongayikhetha, ingushintsho endleleni iwashi lomzimba elisebenza ngayo.

Yiziphi izimpawu eziyinhloko zalesi simo?

Izimpawu ze-DSPS kulula ukuzibona, kodwa umthelela wazo empilweni yansuku zonke awubalulekile. Ake sibheke lezi zimpawu nokuthi imiphumela yazo iyini.

Ngezinye izikhathi lezi zimpawu zingadidaniswa nezinye izinkinga zokulala, njenge -narcolepsy (isimo lapho ulala khona ngokuzumayo emini), ngakho-ke kubalulekile ukubona udokotela ukuze uthole ukuxilongwa okunembile.

Yini ebangela i-DSPS? Ingabe yiphutha lami leli?

Lutho neze. Akulona iphutha lakho, futhi akulona ubuvila. Ucwaningo lukhombisile ukuthi imbangela eyinhloko ye-DSPS izakhi zofuzo . Lokhu kusho ukuthi kungaba yinto eyenzeka emndenini wakho. Ngenxa yoshintsho oluncane ku -DNA yakho, umjikelezo wewashi wemvelo womzimba wakho mude kancane kunowomuntu ojwayelekile. Yingakho isikhathi sakho sokulala singesesikhathini.

Nokho, ezinye izinto zingenza lesi simo sibe sibi kakhulu:

• Ukuba nesimiso sokulala esishintsha njalo: Imikhuba engajwayelekile, njengokulala ngo-11 ebusuku ngolunye usuku bese ulala ngo-3 ekuseni ngakusasa.
• Ukuchayeka ekukhanyeni okweqile ngaphambi kokulala: ikakhulukazi ukukhanya okuluhlaza okwesibhakabhaka okuphuma kumafoni, amathebhulethi, kanye nama-TV.
• Ukungatholakali ekukhanyeni okwanele ekuseni.
• Ukuphuza iziphuzo ezine-caffeine njengekhofi netiye ngaphambi kokulala.

Ubani okungenzeka kakhulu ukuthi athole lesi simo?

Nakuba lesi simo singavela kunoma yimuphi ubudala, sivame kakhulu entsheni nasebasha . Lokhu kungenxa yokuthi senzeka ngesikhathi sokuthomba .) Ngoshintsho lwama-hormone emzimbeni, leli washi lemvelo (`isigqi se-circadian`) liya ngemuva kancane ngokwemvelo. Kodwa enganeni ene-DSPS, liya ngemuva kakhulu kunokujwayelekile.

Ngaphezu kwalokho, uma othile emndenini wakho enalesi simo, kungenzeka kakhulu ukuthi nawe ube naso.

Kwenzekani uma lokhu kungelashwa?

I-DSPS akuyona inkinga esongela impilo, kodwa uma ingelashwa isikhathi eside, ingaba nomthelela omkhulu ezingeni lempilo yakho.

• Ukucindezeleka: Uma singalali ngokwanele nsuku zonke, kuthinta ngqo impilo yethu yengqondo. Izifundo zithole ukuthi abantu abangaphezu kuka-60% abane-DSPS bahlushwa ukucindezeleka.
• Ukusetshenziswa kwezidakamizwa notshwala: Abanye abantu bayalingeka ukusebenzisa ngokweqile izinto ezifana nekhofi neziphuzo ezinikeza amandla ukuze bahlale bephapheme emini, futhi baphendukele kumaphilisi okulala noma utshwala ukuze balale ebusuku.
• Ukungasebenzi kahle kwezemfundo kanye nokusebenza kahle: Ukufika sekwephuzile njalo kanye nokungakwazi ukugxila emsebenzini kungaholela ekunciphiseni ukusebenza kwezemfundo kanye nokusebenza kahle.

Udokotela uhlonza kanjani lokhu?

Uma uya kudokotela ngalezi zimpawu, uzoqala ngokukubuza umlando ophelele. Ngemva kwalokho, angenza okulandelayo ukuqinisekisa ukuxilongwa.

1. Idayari/Irekhodi Lokulala: Uzocelwa ukuba ugcine 'idayari yokulala' isonto elilodwa noma amabili. Lokhu kusho ukubhala phansi izinto ezifana nesikhathi olala ngaso, isikhathi olala ngaso (cishe), inani lezikhathi ovuka ngazo ebusuku, kanye nesikhathi ovuka ngaso ekuseni.

2. Idivayisi ye-Actigraph: Unganikwa idivayisi encane (i-'actigraph') oyigqoka esihlakaleni sakho, njengewashi, izinsuku ezingu-7-14. Lokhu kuzoqopha izikhathi zakho zokulala nokuvuka.

3. Ukuhlolwa okukhethekile: Uma kudingeka, kungenziwa ukuhlolwa okukhethekile kokulala ( i-Polysomnography noma i-Sleep Study ), kanye nokuhlolwa kokulinganisa i-hormone ekhuthaza ukulala emzimbeni i-melatonin .

Kulungile, pho yiziphi izindlela zokwelapha lokhu?

Kunezindlela eziningana zokwelapha ezisebenzayo zokuphatha i-DSPS. Ungasebenzisa eyodwa noma ngaphezulu kwalezi ndawonye ukuze uthuthukise amaphethini akho okulala.

1. Ukushintsha imikhuba yokulala (Ukuhlanzeka Kokulala)

Lokhu kusho ukuthuthukisa imikhuba emihle edingekayo ukuze ulale kahle.

• Gcina ikamelo lakho lokulala lipholile, limnyama, futhi lithule.
• Yeka ukusebenzisa amadivayisi afana namafoni, amaphilisi, nama-TV okungenani ihora ngaphambi kokulala. Ukukhanya kwawo okuluhlaza okwesibhakabhaka kuvimbela ukukhiqizwa kwe-melatonin, i-hormone ebangela ubuthongo.
• Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke, kungakhathaliseki ukuthi yizimpelasonto noma amaholide.
• Ungaphuzi ikhofi, itiye, noma ushokoledi ngemva kuka-4 ntambama.
• Gwema ukuvivinya umzimba ngokweqile nokuphuza utshwala ngaphambi kokulala.

2. Ukubeka isimiso sokulala

Okwenzayo ukubuyisela kancane kancane iwashi lomzimba wakho esikhathini esifanele. Kunezindlela ezimbili zokwenza lokhu.

• Ukushintsha kancane kancane isikhathi sakho sokulala kusenesikhathi: Lokhu kuhilela ukulala kusenesikhathi imizuzu eyi-15-20 njalo ebusuku. Isibonelo, uma ulala ngo-12 kusihlwa, hambisa isikhathi sakho sokulala kancane kancane, uye ku-11:45 kusasa, kanye no-11:30 ngosuku olulandelayo kusasa.
• Ukwelashwa Ngezikhathi Zokuphila: Lena indlela engavamile. Okwenzayo lapha ukushintsha isikhathi sakho sokulala sibe ngamahora angu-1-3 nsuku zonke. Isibonelo, umuntu olala phakathi kwamabili uzolala ngo-3 ekuseni ngakusasa, bese elala kuze kube ngu-6 ekuseni, bese edlula emjikelezweni ogcwele wamahora angu-24 aze avuke ngesikhathi asifunayo (isb. 11 ntambama). Lokhu kudinga izinsuku ezimbalwa zokuphumula.

3. Ukwelashwa Okukhanyayo

Ukukhanya kuyisici esibalulekile esilawula iwashi lomzimba wethu.

• Lokhu kwelashwa kuhilela ukuma phambi kwebhokisi lokukhanyisa cishe imizuzu engama-30 lapho uvuka ekuseni . Lokhu kukhanya kukhombisa ubuchopho bethu ukuthi sekuyisikhathi sokuvuka.
• Ngaphandle kwalokho, kuhle kakhulu ukuchitha imizuzu engaba ngu-30 ngaphandle elangeni ngokushesha nje lapho uvuka ekuseni .
• Kubalulekile futhi ukucima izibani ekhaya lakho amahora ambalwa ngaphambi kokulala bese udala indawo emnyama .

4. Ukusetshenziswa kwezidakamizwa

Lokhu kufanele kwenziwe kuphela ngeseluleko sezokwelapha.

Udokotela wakho angase akuncome ukuthi uthathe isithasiselo se -melatonin . I-Melatonin iyi-hormone ekhiqizwa yimizimba yethu ngokwemvelo ukuze isisize silale. Akuyona iphilisi lokulala. Kufanele ithathwe emahoreni ambalwa ngaphambi kokuthi uhlele ukulala. Kodwa-ke, ungalokothi uyithathe ngaphandle kokubonisana nodokotela. Kubalulekile ukwazi umthamo oqondile nesikhathi sokuyithatha.