Uma uzama ukulala ebusuku, ingabe uzizwa ungakhululekile ngendlela exakile emilenzeni yakho? Ingabe uzizwa sengathi izimpethu ziyakhasa ngaphakathi emilenzeni yakho, othile uyakudonsela, noma uzizwa sengathi kufanele uhambise imilenze yakho? Uma uhambisa imilenze yakho, ukungakhululeki kuyaphela isikhashana, kodwa ngemva kwesikhashana umuzwa uyabuya. Uma le nkinga ikuphazamisa ubuthongo bakho, ungase ube nesimo esibhekana nonina abaningi abakhulelwe. Lokhu sikubiza ngokuthi i-Restless Legs Syndrome , noma i-RLS ngamafuphi.
Kungani lokhu kwenzeka ngesikhathi sokukhulelwa?
Ososayensi abakakazi kahle ukuthi kungani izinyawo zethu zizwa lo muzwa ongavamile, kodwa kunezizathu ezimbalwa eziyinhloko okucatshangwa ukuthi zinegalelo kulokhu.
- Izinguquko zamakhemikhali ebuchosheni: Ubuchopho bethu buqukethe ikhemikhali ebizwa ngokuthi i-dopamine. Kalula nje, iyikhemikhali ebuchosheni bethu edlulisa imiyalezo. Isiza ukugcina imisebenzi yemisipha yethu ibushelelezi futhi ilawulwa. Kukholelwa ukuthi izinguquko emazingeni e-dopamine zingase zibe imbangela ye-RLS.
- Ukuntuleka kwe-iron ne -folic acid : Ngesikhathi sokukhulelwa, umzimba wakho udinga i-iron ne-folic acid eningi kunokujwayelekile. Lokhu kubalulekile ekukhuleni komntwana. Uma lezi zakhamzimba zingekho, amathuba okubonakala kwezimpawu ze-RLS aphezulu kakhulu. Lesi simo sithinta omama abaningi abakhulelwe ezweni lakithi.
- Amazinga ama-hormone akhuphukile: Ngesikhathi sokukhulelwa, amazinga ama-hormone emzimbeni wakho, njenge-estrogen, ayanda. Kukholelwa ukuthi lezi zinguquko zama-hormone nazo zingaba nomthelela ku-RLS.
Cabanga nje, ubungazizwa kanjani uma ungavuka ngakusasa umlenze ungaphumuli ubusuku bonke? Kuvamile ukuzizwa ulele, ucasukile, futhi ukhathele usuku lonke. Futhi ezinye izifundo zibonise ukuthi abesifazane abane-RLS banezinhlungu zokubeletha ezinde futhi banamathuba amancane okuba nokuhlinzwa ngokuhlinzwa. Kodwa ungakhathazeki, kunezixazululo zakho konke lokhu.
Ingabe ikhona indlela yokwelapha lokhu? Singakhuluma nodokotela?
Yebo, kunjalo. Uma ubuthongo bakho buphazanyiswa njalo yilokhu, into engcono kakhulu nebaluleke kakhulu okufanele uyenze ukubona udokotela wakho bese ukhuluma ngakho. Kudingeka siqaphele kakhulu lapho selapha ngesikhathi sokukhulelwa.
Eminye yemithi evame ukunqunyelwa i-RLS, njenge-ropinirole ne-pramipexole, ayizange ifundwe kabanzi kwabesifazane abakhulelwe. Ngakho-ke, odokotela abavamile ukunquma le mithi ngesikhathi sokukhulelwa ngoba akukho datha ecacile ngemiphumela enganeni.
Into yokuqala udokotela wakho angayenza ukuhlola amazinga akho ensimbi. Ezimweni eziningi, uma amazinga akho ensimbi ephansi, isengezo sensimbi cishe sizoyixazulula ngokuphelele i-RLS yakho.
Kodwa-ke, uma izimpawu zokuntuleka kwensimbi zingathuthuki naphezu kokwelashwa, kwezinye izimo ezikhethekile, odokotela bangase banikeze imithi ye-opioid isikhathi esifushane kakhulu, ngaphansi kokuqashwa okuseduze kwezokwelapha. Kodwa-ke, ngenxa yemiphumela engaba khona enganeni, le mithi inikezwa kancane kakhulu futhi kuphela uma kudingeka ngempela.
Izinto ezilula ongazenza ekhaya
Uma i-RLS yakho ingeyona embi kangako, ungayilawula ngokwenza izinguquko ezincane ezimbalwa endleleni yakho yansuku zonke. Lezi zinto azigcini nje ngokuba zinhle ku-RLS, kodwa futhi nasekukhulelweni kwakho.
| Izinto Okufanele Uzenze | Izinto Okufanele Uzigweme |
|---|---|
| Ukuzivocavoca nsuku zonke: Kungaba lula njengokuhamba kancane, kodwa yeka ukuzivocavoca amahora ambalwa ngaphambi kokulala. | Iziphuzo eziqukethe i-caffeine: Gwema ukuphuza ikhofi, itiye, ushokoledi, kanye neziphuzo ezibandayo ebusuku. Lokhu kuphazamisa ubuthongo. |
| Hlala ulala njalo: Uma kungenzeka, lala uvuke ngesikhathi esifanayo nsuku zonke. Lokhu kuzosiza ekulawuleni iwashi lomzimba wakho. | Ukudla ukudla okunzima kakhulu ebusuku: Gwema ukudla isisu esigcwele eduze nesikhathi sokulala. Lokhu kungaphazamisa ubuthongo ngenxa yenqubo yokugaya ukudla. |
| Phumula: Geza ngamanzi ashisayo ngaphambi kokulala, funda incwadi enhle, noma ulalele umculo oduduzayo. | Ukubhema notshwala: Lokhu kuyingozi ngokuphelele ngesikhathi sokukhulelwa futhi kungenza i-RLS ibe yimbi kakhulu. |
Yini okufanele uyenze uma i-RLS ifika ebusuku?
Uma uvuka phakathi kobusuku unale nkinga, zama lezi zinto ukuze ulale futhi:
- Hlikihla imilenze yakho: Cela umlingani wakho noma wena ngokwakho ukuthi uhlikihle imilenze yakho. Lokhu kuzokhulula imisipha .
- Ukucindezela okushisayo noma okubandayo: Faka ibhodlela lamanzi ashisayo (i-heating pad) noma iphakethe leqhwa emisipheni yemilenze yakho. Abanye abantu bathanda ukushisa, abanye abantu bathanda ukubanda. Bona ukuthi yini ekusebenzelayo.
- Vuka uhambehambahamba: Vuka embhedeni uhambehambahamba isikhashana, noma welule imilenze yakho. Lokhu kunyakaza kuzosiza ekunciphiseni ukungakhululeki ngokushesha.
Induduzo enkulu kunazo zonke...
Ngakho konke lokhu, ungase ucabange ukuthi lokhu ngeke kuphele. Kodwa nansi izindaba ezinhle. Kwabaningi, lokhu kuqaqamba kwemilenze kuyaphela ngokuphelele ezinsukwini noma emavikini ambalwa ngemva kokuthola umntwana . Kuhle lokho, ngoba umama omusha unezizathu ezibaluleke kakhulu zokuvuka ebusuku! Ngakho khumbula ukuthi lokhu kungokwesikhashana.
Umlayezo Wokuya Nawe Ekhaya
- I-Restless Legs Syndrome (RLS) ngesikhathi sokukhulelwa iyisimo esivame kakhulu futhi sesikhashana.
- Uma unalezi zimpawu, ungesabi ukukhuluma nodokotela wakho. Leso isinyathelo sokuqala.
- Ukuntuleka kwensimbi ngokuvamile kuyimbangela yalokhu, ngakho-ke thola ukuhlolwa kwensimbi njengoba kuqondiswe udokotela wakho bese uthola ukwelashwa okudingekayo.
- Ungathola impumuzo enkulu ngokugwema izinto ezifana nekhofi, ukuvivinya umzimba okulula, ukulala ngokwanele, nokwenza izinguquko ezilula endleleni yokuphila.
- Into engcono kakhulu ukuthi, lesi simo sivame ukuphela ngokuphelele ngemva kokuzalwa komntwana.
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