Kunomuzwa wokukhululeka uma ulala ebusuku ngemuva kokusebenza kanzima usuku lonke, akunjalo? Kodwa ngezinye izikhathi awuzizwa ngaleyo ndlela? Uma ulala, izinto ziyafika engqondweni, isifuba sakho siyaqina, "Ingabe ngisakwazi ukulala namuhla?", "Kufanele ngiye emsebenzini kusasa, ngizokwenzenjani uma ngingakwazi ukulala?" Ingabe unemicabango enjengale bese ulahlekelwa ubuthongo ngokuphelele? Uma uke waba nalesi simo, awuwedwa. Namuhla sizokhuluma ngale nkinga abantu abaningi abanayo, kodwa ungakhulumi kakhulu ngayo, okungukuthi, ukukhathazeka ngokulala.
Kuyini ngempela ukukhathazeka ngokulala?
Kalula nje, Ukukhathazeka Ngokulala kuwukwesaba, ukukhathazeka, noma ukukhathazeka ngokulala noma ngokuhlala ulele. Ungase wesabe ukuthi ngeke ukwazi ukulala, noma ungase wesabe ukuthi uzovuka phakathi kobusuku. Kwabanye abantu, lokhu kungaba kubi nakakhulu. Lokhu kusho ukuthi baba nokwesaba ngokulala. Kwezokwelapha, lokhu sikubiza ngokuthi "iSomniphobia." Bangase babe nomuzwa wokuthi kukhona okubi okuzokwenzeka kubo ngenkathi belele, noma ukuthi abafuni ukulala ngoba bafuna ukuhlala bephapheme.
Cabanga nje, lokhu kufana nomjikelezo ongapheli. Unexhala futhi awukwazi ukulala kahle. Ngenxa yokuthi awulali kahle, uba nokukhathazeka okwengeziwe. Ngobusuku obulandelayo lapho uyolala, uzizwa wesaba kakhulu, "Ngizokwazi yini ukulala njengoba ngenzile izolo?" Ngale ndlela, into eyodwa iholela kwenye, futhi isimo siba sibi kakhulu. Lokhu yilokho esikubiza ngokuthi Ukukhathazeka Ngokulala.
Sivame kangakanani lesi simo?
Ukukhathazeka kungenye yezinkinga ezivame kakhulu zempilo yengqondo emhlabeni. Ucwaningo lukhombisile ukuthi abantu abaningi abanezinkinga zempilo yengqondo njengokukhathazeka nabo banenkinga yokulala ngandlela thile. Ngakho-ke uma uzizwa ngale ndlela, ungakuthathi kalula, futhi ungacabangi ukuthi uwedwa. Kunabantu abaningi eSri Lanka abahlushwa yilesi simo.
Uzizwa kanjani umuntu onenkinga yokulala?
Uma ukhathazeka ngaphambi kokulala, ungabhekana nezimpawu eziningana, kokubili ezingokwengqondo nezingokomzimba. Ake sibheke ukuthi ziyini lezi.
| Izimpawu ezihambisana nokukhathazeka ngokulala | |
|---|---|
| Izimpawu zengqondo nezokuziphatha | Izimpawu ezizwakalayo ngokomzimba |
| Ukuzwa isisindo esikhulu kanye nokucindezeleka engqondweni. | Ubuhlungu besisu noma ukungagayi kahle kokudla. |
| Ukungakwazi ukugxila entweni eyodwa. | Ukwanda kwesilinganiso senhliziyo (ukuzwa sengathi isifuba sakho siyashaya). |
| Ukushesha ukuthukuthela, ukucasuka. | Isivinini sokuphefumula esikhulayo. |
| Ukuzizwa ukhathazekile njalo. | Ukujuluka okungazelelwe. |
| Ukungahlaliseki, ukungakwazi ukuhlala endaweni eyodwa. | Ukuqina kwemisipha, ubuhlungu. |
| Kuzoba nomuzwa wokuthi kukhona okubi kakhulu. | Ukuzizwa sengathi umzimba wakho uyathuthumela. |
Abanye abantu bangase babe nesimo esibizwa ngokuthi ukuhlaselwa uvalo ebusuku . Lokhu kwenzeka lapho uvuka ngokuzumayo ebuthongweni obukhulu ngokuzumayo nokuqala kokwesaba okukhulu. Isifuba sakho singase sishaye ngamandla, ujuluke, ube nobunzima bokuphefumula, futhi ungase uzizwe sengathi uzofa. Lokhu kungaba yinto eyesabekayo kakhulu.
Yini ebangela lokhu? Kungani lokhu kwenzeka?
Ukukhathazeka empeleni kuyinto yemvelo esisiza ukuba sisinde. Cabanga nje uma ubuhamba emgwaqweni bese ngokuzumayo imoto ifika kuwe ngesivinini esikhulu, ubuyokwesaba, akunjalo? Ngaleso kwesaba, ubuyosuka ngokushesha emgwaqweni. Ngaleso sikhathi, umzimba wethu ukhipha ama-hormone athile (ama-hormone okucindezeleka). Lawo ma-hormone yiwona asinika amandla nesivinini esisidingayo ukuze sibalekele leyo ngozi.
Kodwa-ke, uma unesifo sokukhathazeka okungapheli, umzimba wakho ugcina la ma-hormone ephezulu ngaso sonke isikhathi. Kunjengokungathi uhlala ulungele ingozi ethile. Ngakho-ke noma ulala ebusuku, umzimba wakho ukulesi simo "sokulwa noma sokubaleka", ngakho kunzima ngomzimba wakho ukuphumula nokuzola. Yingakho ungakwazi ukulala.
Ngaphezu kwalokho, ezinye izimo zezokwelapha, njenge-hyperthyroidism, zingabangela izinkinga zokulala nokukhathazeka. Ucwaningo luthole nokuthi ukukhathazeka kuthinta ukulala kwethu kwe-REM. Kungalesi sikhathi sokulala kwe-REM lapho sivame ukuphupha khona. Ngakho-ke uma ukhathazekile, la maphupho angaphenduka amaphupho amabi futhi akuvuse.
Ubani osengozini enkulu yalesi simo?
Ukukhathazeka Ngokulala Ukukhathazeka kungathinta abantu abadala, izingane ezincane, ngisho nabantu abadala abasebasha. Abantu abanezinkinga zokulala ezilandelayo noma izinkinga zempilo yengqondo basengozini enkulu:
| Izici eziyingozi zokukhathazeka ngokulala | |
|---|---|
| Izifo ezihlobene nokulala | Izinkinga zempilo yengqondo |
| Ukungalali | Izinkinga ezahlukahlukene zokukhathazeka (njengokuhlaselwa uvalo, i-PTSD) |
| Ukulala okungazelelwe (i-Narcolepsy) | Ukushintshashintsha kwemizwa njengokucindezeleka kanye nesifo sokuphazamiseka kwengqondo |
| I-RLS (i-RLS) ye-Restless Legs Syndrome | Ukusetshenziswa kotshwala nezidakamizwa |
| Ukuphefumula komoya ngesikhathi sokulala | I-Schizophrenia |
| Ukuhamba ngezinyawo ulele | |
Yiziphi izinkinga ezingaba khona uma zingelashwa isikhathi eside?
Ukukhathazeka nokuntuleka kokulala isikhathi eside kungaba nomthelela omubi kakhulu emizimbeni yethu. Lokhu kwandisa ingozi yakho yokuthola izifo ezilandelayo ezingathi sína:
- Isifo sikashukela
- Isifo senhliziyo
- Umfutho wegazi ophakeme
- Ukwehluleka kwenhliziyo
- Ukuphazamiseka kwenhliziyo `(Arrhythmia)`
- Isifo sohlangothi
- Ukukhuluphala ngokweqile
Ukulala kubalulekile emzimbeni nasengqondweni yethu. Ukuntula njalo kungaholela ezinkingeni ezinkulu zempilo. Ngakho-ke ungalokothi uthathe lesi simo kalula.
Udokotela usithola kanjani lesi simo ngokunembile?
Uma uya kudokotela wakho ukuyokhuluma ngale nkinga, uzokuxilonga futhi akubuze ngezimpawu zakho. Ngokuvamile ungase ubuzwe imibuzo efana nale:
- Ingabe uyadla noma uphuza noma yini ngaphambi kokulala?
- Ingabe lokhu kukhathazeka kwenzeka njalo ebusuku ngaphambi kokulala?
- Kuthatha isikhathi esingakanani ukulala ngemva kokulala?
- Uvuka kangaki ebusuku?
- Wenzani ngaphambi kokulala? (isib., ukubuka ifoni yakho, ukubuka i-TV)
Ucwaningo Lokulala
Kwezinye izimo, udokotela wakho angase akuncomele ukuthi uhlole ubuthongo ukuze athole ukuthi unesinye isimo esihlobene nokulala. Lokhu kubizwa nangokuthi i-polysomnography. Lokhu kuhilela ukukugcina egumbini elikhethekile esibhedlela ubusuku bonke nokuhlola ukuthi umzimba wakho usebenza kanjani ngenkathi ulele.
| Izinto ezivivinywa ngesikhathi socwaningo lokulala | |
|---|---|
| Izinga le-oxygen egazini | Isilinganiso senhliziyo kanye nesigqi |
| Iphethini yokuphefumula | Ukunyakaza kwemilenze |
| Ukunyakaza kwamehlo | Izigaba zokulala |
| Umsebenzi kagesi wobuchopho | Kungakhathaliseki ukuthi bayabhonga noma benza eminye imisindo |
Yiziphi izindlela zokwelapha lokhu? Siphuma kanjani kulokhu?
Kunezindlela eziningana zokwelapha ukukhathazeka ngokulala. Sizihlukanisa kakhulu lezi zindlela zibe yizigaba ezimbili.
1. Ukwelashwa Kokuziphatha Kokuqonda Kokuqwashisa (CBT-I)
Lena yindlela yokuqala nephumelela kakhulu yokwelapha ukungakwazi ukulala. Abantu abaningi bacabanga ukuthi kuyindlela yokwelapha yokukhuluma nje. Kodwa i-CBT-I ingaphezu kwalokho.
Lokhu kusho ukuthi ushintsha izimo zengqondo ezingalungile kanye nobudlelwano obungalungile onabo ngokulala kanye nombhede wakho. Isibonelo, uma ulala nsuku zonke ucabanga ukuthi, "Angizukulala namuhla ebusuku," ubuchopho bakho buhlobanisa umbhede nokukhathazeka nokwesaba. Ukwelashwa kwe-CBT-I kuqeda lokho kuhlangana futhi kuqeqeshe ubuchopho bakho ukuba bucabange ngombhede njengendawo yokulala . Kusebenzisa amasu athile okuziphatha. Lokhu kwelashwa ngokuvamile kungaqedwa ngezikhathi ezi-4 kuya kwezi-8.
2. Imithi
Kuye ngesimo sakho, udokotela wakho angase anqume ukukunikeza imithi yokukhathazeka noma izinkinga zokulala.
Kodwa khumbula, ungalokothi uthathe noma yimiphi imithi yokulala noma yokukhathazeka ngaphandle kwencwadi kadokotela. Amanye amaphilisi okulala atholakala ngaphandle kwemithi kadokotela angaba umlutha. Futhi, eminye imithi ingandisa ukukhathazeka ezigabeni zokuqala lapho uqala ukuwathatha. Ngakho-ke, kufanele njalo uthathe imithi yakho njengoba kuyalelwe udokotela wakho .
Ungathuthukisa kanjani imikhuba emihle yokulala? (Ukuthuthukisa Ukuhlanzeka Kokulala)
Ngaphezu kokuthatha ukwelashwa, ukushintsha imikhuba yakho yansuku zonke kubaluleke kakhulu ekuthuthukiseni ikhwalithi yokulala kwakho. Lokhu sikubiza ngokuthi 'Ukuhlanzeka Kokulala'. Ake sibheke ithebula elingezansi ukuze sibone ukuthi yimiphi imikhuba emihle nemibi yokulala.
| Izinto okufanele zenziwe (imikhuba emihle) | Okungafanele ukwenze (imikhuba emibi) |
|---|---|
| Lala uvuke ngesikhathi esifanayo nsuku zonke (ngisho nangezimpelasonto). | Gwema ukuphuza ikhofi, itiye, neziphuzo ezinikeza amandla (i-caffeine) kusihlwa nasebusuku. |
| Yenza ikamelo lakho lokulala libe yindawo ethule, emnyama, nekhululekile. | Gwema ukuphuza amanzi amaningi noma ezinye izinto eziwuketshezi (ikakhulukazi utshwala) ngaphambi kokulala. |
| Yeka ukusebenzisa izikrini ze-elekthronikhi ezifana namafoni, amathebhulethi, kanye ne-TV okungenani isigamu sehora ngaphambi kokulala. | Ungasebenzi, ubukele i-TV, noma udle uhleli embhedeni. Umbhede kufanele usetshenziswe kuphela ukulala nocansi. |
| Yenza okuthile okuzolisayo ngaphambi kokulala (isib., ukuzindla, ukulalela umculo ozolisayo, ukufunda incwadi) | Ungadli ukudla okukhulu ngaphambi kokulala. Uma ulambile, yidla into elula. |
| Uma ungakwazi ukulala zingakapheli imizuzu engama-20 ulale, vuka embhedeni, uye kwelinye ikamelo, wenze okuthile okuphumuzayo, bese ubuyela embhedeni uma uzizwa ulele. |
Umlayezo Wokuya Nawe Ekhaya
- Ukukhathazeka Ngokulala Ukukhathazeka ukwesaba noma ukukhathazeka ngokulala. Lesi yisimo sangempela nesingelapheka.
- Ukukhathazeka kuholela ekusweleni ubuthongo, kanti ukuswela ubuthongo kuholela ekukhathazekeni okukhulu. Lokhu kungaba umjikelezo ongapheli.
- Lesi simo singadala umonakalo wesikhathi eside empilweni yakho yengqondo neyomzimba, ngakho ungasithathi kalula.
- Lesi simo singalawulwa ngokuphelele ngezindlela zokwelapha zokuziphatha ezifana ne-CBT-I kanye, uma kudingeka, nemithi kadokotela.
- Kubaluleke kakhulu ukusungula imikhuba emihle yokulala (Sleep Hygiene).
- Uma unalezi zimpawu, ungabi namahloni noma wesabe ukukhuluma nodokotela wakho. Uzokusiza.
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