Ingabe nawe ulala ngokuzumayo emini, ubukele i-TV, noma ugibele ibhasi? Ingabe ngezinye izikhathi uvala amehlo akho ngisho naphakathi komhlangano ehhovisi? Lena inkinga abantu abaningi abanayo. Nakuba sizitshela ukuthi, "Kungenzeka ukuthi asilalanga kahle ebusuku," ngezinye izikhathi kungase kube nenkinga yezempilo ngemuva kwalokhu kulala ngokweqile esingazi ngayo. Namuhla, sizokhuluma ngendlela elula kakhulu, kodwa ebaluleke kakhulu engasetshenziswa ukuthola ngokulala ngokweqile emini.
Iyini i-Epworth Sleepiness Scale (ESS)?
Kalula nje, i-Epworth Sleepiness Scale (ESS) iyimibuzo emfushane elinganisa ukuthi uvame ukulala kangakanani emini. Kuwukuzihlola ukuthi ulele kangakanani ongakugcwalisa wena. Kufana 'nekhadi lombiko' lokuthi ulele kangakanani.
Le mibuzo inemibuzo eyisishiyagalombili elula kakhulu. Le mibuzo imayelana nezimo ezivamile esibhekana nazo ekuphileni kwethu kwansuku zonke. Isibonelo, imibuzo efana nokuthi "Kungenzeka kangakanani ukuthi ulale ngenkathi ufunda incwadi?" Okumele ukwenze nje ukuzinika amaphuzu kusukela ku-0 kuya ku-3 ngokusekelwe ekutheni kungenzeka kangakanani ukuthi ulale esimweni ngasinye.
Into ebalulekile ukuthi lokhu akulona ukuhlolwa kokuxilonga. Lokhu kusho ukuthi lolu hlu lwemibuzo alukwazi ukukutshela ngokuqinisekile ukuthi unesifo esithile. Kodwa-ke, lunganikeza udokotela wakho umbono omuhle ngokulala kwakho emini. Kufana 'nokuhlolwa kokuhlolwa' okuncane ngaphambi kokuya kokuhlolwa okukhulu.
Kungani odokotela besebenzisa lolu hlu lwemibuzo lwe-ESS?
Kunezizathu eziningana zokuthi kungani udokotela angasebenzisa lolu hlu lwemibuzo olulula.
1. Qonda ukuthi ukulala kwakho kuyithinta kanjani impilo yakho: Abanye abantu babhekana nokulala emini, kodwa akuphazamisi imisebenzi yabo yansuku zonke. Kwabanye, lokhu kulala kungaphazamisa ikhono labo lokwenza imisebenzi emsebenzini, ekufundeni, noma ekushayeleni. Lolu hlu lwemibuzo lungasiza udokotela wakho ukuthola umbono wobunzima bokulala kwakho.
2. Linganisa impumelelo yokwelashwa: Cabanga ukuthi udokotela wakho ukuxilonga ngesimo esibangela ukozela ngokweqile emini, njenge- Obstructive Sleep Apnea. Ngemuva kwalokho, ukwelashwa kuqala. Manje, ufuna ukwazi ukuthi ukwelashwa kuphumelele yini nokuthi ukozela kwakho kunciphile yini. Ngaleso sikhathi, uzocelwa ukuthi ugcwalise le mibuzo ye-ESS, kanye ngaphambi kokuqala ukwelashwa kanye kanye ngemva kokuqala ukwelashwa. Uma amaphuzu ehlile, kusho ukuthi ukwelashwa kuphumelele.
3. Nquma ukuthi kudingeka yini ukuhlolwa okwengeziwe:Uma amaphuzu akho e-ESS ephezulu, udokotela wakho angase anqume ukuthi kudingeka ukuhlolwa okwengeziwe ukuze kutholakale imbangela eqondile yokozela kwakho. Isibonelo, lokhu kungakusiza ukuthi wenze ucwaningo lokulala (i-polysomnography), ukuhlolwa kokulala okukhethekile.
Ungayigcwalisa kanjani imibuzo ye-ESS? Yimiphi imibuzo?
Lokhu kuzothatha imizuzu embalwa kuphela. Okudingeka ukwenze nje ukucabanga ngesimo ngasinye kuthebula elingezansi bese uphawula ngokwethembeka ukuthi kungenzeka kangakanani ukuthi ulale noma uvale amehlo akho ngaleso sikhathi.
Nansi indlela yokuthola amaphuzu:
- 0 - Akalokothi alale / akalokothi avale amehlo
- 1 - Kukhona indawo encane yokulala.
- 2 - Kukhona indawo evamile yokulala.
- 3 - Kunethuba elikhulu kakhulu lokulala.
Manje ake sibone ukuthi imiphi leyo mibuzo engu-8.
| Ithuba (isenzakalo) | Isikolo sakho (0-3) |
|---|---|
| Uma uhleli ufunda okuthile okufana nencwadi noma iphephandaba | |
| Ngesikhathi ngibukele i-TV | |
| Uma uhleli buthule endaweni yomphakathi (isib., emhlanganweni, ebhayisikobho) | |
| Uma uhamba njengomgibeli emotweni cishe ihora lonke ngaphandle kokuma | |
| Uma ulele phansi ukuze uphumule emini | |
| Uma uhleli futhi ukhuluma nothile | |
| (Ngaphandle kotshwala) Uma uhleli buthule ngemva kwesidlo sasemini | |
| Uma ushayela imoto, uma umiswa imizuzu embalwa ngenxa yokuminyana kwezimoto |
Unganika umbuzo ngamunye walo mbuzo imaki bese uhlanganisa amamaki ayi-8. Iyini ingqikithi yamaphuzu akho?
Kusho ukuthini ukuthi inani lilonke lamaphuzu?
Isibalo sakho sonke singasukela ku-0 kuya ku-24. Manje ake sibone ukuthi isibalo sakho sithini.
| Ububanzi besikolo | Incazelo |
|---|---|
| 0 - 5 | Izinga eliphansi lokulala emini (elijwayelekile) - Akuvamile ukuthi uzizwe ulele emini. Leli izinga elihle kakhulu. |
| 6 - 10 | Amazinga aphezulu okulala emini (okuvamile) - Uba nezinga elithile lokulala emini. Nakuba lokhu kungaphakathi kwesilinganiso esijwayelekile, kungumqondo omuhle ukukhathazeka kancane ngokuthi unenkinga yokulala ebusuku. |
| 11 - 12 | Ukulala ngokweqile emini - Yilapho okudingeka sikhathazeke khona. Izinga lokulala olizwayo emini lingaphezu kokuvamile. |
| 13 - 15 | Ukulala okumaphakathi kuya kokubi kakhulu emini - Ukulala kwakho manje sekuphazamisa imisebenzi yakho yansuku zonke. Kufanele nakanjani ukhulume nodokotela ngalokhu. |
| 16 - 24 | Ukulala kakhulu emini - Lesi yisimo esiyingozi kakhulu . Ungalala nganoma yisiphi isikhathi. Lokhu kuyingozi kakhulu uma ushayela noma usebenzisa imishini. Funa iseluleko sezokwelapha ngokushesha. |
Kuthiwani uma amaphuzu angaphezu kuka-11?
Uma inani lakho liphelele lingu-11 noma ngaphezulu, kusho ukuthi une- "Excessive Daytime Sleepiness" (EDS) . Lokhu akusona isifo, kodwa uphawu. Njengomkhuhlane. Umkhuhlane uwuphawu. Ungabangelwa ukutheleleka. Ngokufanayo, kumele kube nesizathu salokhu kulala ngokweqile.
Ungesabi. Lona umzimba wakho ukupha isignali. Lena indlela umzimba wakho othi ngayo, "Kukhona okungahambi kahle ngaphakathi, bheka."
Yini engabangela ukulala ngokweqile?
Kungaba nezizathu eziningi. Nazi ezinye zezizathu eziyinhloko:
- Ukungalali ngokwanele: Lesi kungaba yisizathu esilula kakhulu. Umuntu omdala kufanele alale okungenani amahora angu-7-8 ngosuku. Uma ulala ebusuku kakhulu futhi uvuka ekuseni kakhulu, akuvamile ukuzizwa ulele emini.
- Izinkinga Zokulala:
- I-Obstructive Sleep Apnea (OSA): Lesi yisimo esivame kakhulu. Ukuhogela kwenzeka lapho ukuphefumula kuyeka okwesikhashana ngesikhathi sokulala. Lokhu kungenzeka izikhathi ezingamakhulu ebusuku. Ngemuva kwalokho umzimba awutholi umoya-mpilo owanele, bese ubuthongo buyaphazamiseka. Uvuka ekuseni ungenawo amandla. Uzizwa ulele usuku lonke.
- I-Narcolepsy: Lesi yisifo esingavamile sezinzwa esibangela ukulala okungazelelwe, okungalawuleki emini.
- Ezinye izimo zezokwelapha: Ukulala ngokweqile kungaba uphawu lwezifo eziningi, njengesifo sikashukela, i-hypothyroidism, ukucindezeleka, isifo sezinso, nesifo senhliziyo.
- Eminye imithi: Ama-antihistamine, eminye imithi yomfutho wegazi ophakeme, kanye neminye imithi yokugula ngengqondo nakho kungabangela ukozela emini.
Yini okufanele ngiyenze manje?
Uma uke waphendula lo mbuzo futhi amaphuzu akho angaphezu kuka-11, into ebaluleke kakhulu okufanele uyenze ukubona udokotela wakho bese ukhuluma ngalokhu .
Uma uya kudokotela, nazi izinto ezingase zenzeke:
1. Ukubuza eminye imibuzo: Udokotela uzokubuza izinto eziningi, njengendlela olala ngayo, ukuthi uyahona yini, ukuthi uzizwa ucishiwe yini ebusuku, ukuthi yimiphi eminye imithi oyiphuzayo, nokuthi indlela yakho yokuphila injani.
2. Ukuhlolwa komzimba: Isisindo sakho, ukuphakama, kanye nomfutho wegazi kuzolinganiswa. Umphimbo wakho uzohlolwa.
3. Ukuhlolwa kwegazi: Ukuhlolwa kwegazi kungayalwa ukuhlola izinto ezifana namazinga e-thyroid hormone kanye namazinga kashukela.
4. Ukudluliselwa Kwesifundo Sokulala: Uma usola ukuthi unesifo esifana ne-Sleep Apnea, uzothunyelwa kuchwepheshe wokulala ukuze asiqinisekise bese kwenziwa iSifundo Sokulala (i-Polysomnography).
Khumbula, ukulala kakhulu emini akuyona into okufanele ungayinaki. Kungathinta ikhwalithi yempilo yakho, umsebenzi wakho, ubudlelwano bakho, ngisho nokuphepha kwakho. Yingakho kubalulekile ukuqaphela lokhu futhi ufune iseluleko sezokwelapha uma kudingeka.
Umlayezo Wokuya Nawe Ekhaya
- I-Epworth Sleepiness Scale (ESS) iyinhlolovo elula ephathwayo elinganisa ukulala emini.
- Lokhu akulona ukuhlolwa okuxilonga isifo, kodwa kuyithuluzi elibalulekile elikunikeza umbono omuhle ngekhwalithi yakho yokulala.
- Uma inani lakho liphelele lingu-11 noma ngaphezulu, kusho ukuthi unesifo sokulala esidinga ukunakwa udokotela.
- Imbangela yokulala ngokweqile ingaba yinoma yini kusukela kokungalali ngokwanele kuya esimweni esibucayi sempilo njenge-Sleep Apnea.
- Uma amaphuzu akho ephezulu, sicela ungesabi noma ungawanaki, kodwa khuluma nodokotela wakho ngakho. Ukuthola imbangela efanele nokuthola ukwelashwa kungakusiza ukuthi uphile impilo enempilo futhi.
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