Ingabe ngezinye izikhathi uyajikijela embhedeni ebusuku ungalali? Noma ucabanga ukuthi ulale kahle, kodwa uma uvuka ekuseni ngakusasa, uzizwa ukhathele kakhulu futhi ulele usuku lonke? Lezi yizinto ezingavamile ezingeyona inkinga enkulu. Kodwa uma lesi simo siqhubeka, futhi sithinta imisebenzi yakho yansuku zonke, ungase ube nenkinga yokulala. Ungakhathazeki, lena yinkinga abantu abaningi abanayo. Ake sixoxe ngakho konke ngamazwi alula namuhla.
Kalula nje, yiziphi lezi zinkinga zokulala?
Izinkinga zokulala, noma izinkinga zokulala, yizimo ezivimbela imizimba yethu ukuthi ilale futhi iphumule ezidingayo. Kunezinhlobo zazo ezingaphezu kuka-80. Zithinta kakhulu izici ezintathu zokulala kwethu:
- Ikhwalithi Yokulala: Ukuthi ulala kahle futhi ujule kangakanani.
- Isikhathi Sokulala: Isikhathi oqala ngaso ukulala nokuthi ungalala yini njalo ngaphandle kokuphazamiseka.
- Inani Lokulala: Isikhathi olala ngaso futhi uhlale uphapheme.
Sonke siba nezinkinga zokulala ngezikhathi ezithile. Lokho kuvamile. Kodwa ungase ucabange ukuthi unenkinga yokulala uma uhlangabezana nanoma yikuphi kwalokhu okulandelayo:
- Uma unenkinga yokulala njalo .
- Uma uzizwa ukhathele kakhulu futhi ulele emini , noma ngabe ulala okungenani amahora ayisikhombisa ebusuku.
- Uma lokhu kwenza kube nzima ngawe ukwenza imisebenzi yakho yansuku zonke evamile .
Yiziphi izinhlobo eziyinhloko zezinkinga zokulala?
Izinkinga zokulala zingahlukaniswa ngezigaba eziningana eziyinhloko. Nakuba lokhu kuhlukaniswa kushintsha ngezikhathi ezithile, kunezigaba eziningana eziyinhloko ngokwesigaba samazwe ngamazwe esamukelwa njengamanje. Ake sibheke ukuthi ziyini.
| Uhlobo lwezinkinga zokulala | Incazelo elula |
|---|---|
| Ukungalali | Ubunzima bokulala nokuvuka phakathi nobuthongo nokungakwazi ukubuyela ebuthongweni. |
| Izinkinga zokuphefumula ezihlobene nokulala | Izinguquko endleleni yakho yokuphefumula ngenkathi ulele. Ukuhona kungahlobene nalokhu. |
| Izinkinga eziphakathi ze-hypersomnolence | Ubunzima bokuhlala uphapheme emini, uzizwa ulele kakhulu. |
| Izinkinga zokulala nokuvuka kwesigqi se-circadian | Izinkinga ngewashi langaphakathi lemizimba yethu zingabangela ukuthi singalali noma singavuki ngesikhathi esifanele. |
| I-Parasomnias | Izinto ezingavamile njengokuhamba ulele, ukukhuluma nokudla ziyenzeka. |
| Izinkinga zokunyakaza ezihlobene nokulala | Ukuzizwa unesifiso esinamandla sokunyakaza izingxenye zomzimba, ikakhulukazi imilenze, uma uzama ukulala. |
Izinkinga zokulala ezivame kakhulu phakathi kwethu
Kunezinye izimo eziningi ngaphansi kwalezi zigaba eziyinhloko. Ezinye zazo yilezi:
- Ukungalali Okungapheli: Lesi simo singavela uma unenkinga yokulala ebusuku, noma uvuka ebusuku, bese ungakwazi ukulala futhi, okungenani izinyanga ezintathu, izinsuku eziningi zesonto. Lokhu kungakushiya uzizwa ucasukile futhi ukhathele usuku lonke.
- I-Obstructive sleep apnea: Lesi yisimo lapho ukuphefumula kuyeka khona isikhashana ngenkathi ulele, okubangela ukuhogela okukhulu. Lokhu kuyisiphazamiso esikhulu ebuthongweni.
- I-Restless legs syndrome: Umuzwa wokungaphumuli nokungaphumuli, ikakhulukazi uma uzama ukulala ebusuku, lapho imilenze inyakaza iya emuva naphambili ngenkathi uphumule.
- I-Narcolepsy: Ukuqala kokulala okungazelelwe , okungalawuleki nganoma yisiphi isikhathi sosuku. Lokhu kungaba nomthelela omkhulu ekusebenzeni kwansuku zonke.
- Inkinga yokulala emsebenzini we-shift: Abantu abasebenza ebusuku banenkinga yokulala ngenxa yomsebenzi wabo we-shift, ukuhlala bephapheme ngesikhathi sokulala, kanye nokungakwazi ukulala ngesikhathi esingesona esomsebenzi.
- I-Delayed sleep phase syndrome: Isifo sesigaba sokulala esibi kakhulu:Ngokuvamile, ulala okungenani amahora amabili kamuva kunesikhathi sakho sokulala esivamile. Kunzima kakhulu ukuvuka ekuseni. Lokhu kuvame kakhulu ezinganeni ezifunda esikoleni kanye nabantu abasha.
- Isifo sokuziphatha sokulala se-REM: Ukulingisa amaphupho ngesikhathi sobuthongo obujulile obubizwa ngokuthi i-'REM' (Rapid Eye Movement) ebuthongweni bethu. Okusho ukuthi, uma siphupha sigijima, empeleni sizama ukuphuma embhedeni sikhale.
Sidinga ukulala okungakanani ngempela?
Ukulala kubalulekile ukuze imizimba yethu isebenze. Inani lokulala olidingayo lingase lihluke kancane kokwabanye abantu. Kodwa ngokuvamile, odokotela batusa ukuthi abantu abadala balale amahora aphakathi kuka-7 no-9 ngosuku . Izingane nezingane ezincane zidinga ukulala okwengeziwe.
Khumbula, akuyona nje inani lamahora olala ngawo elibalulekile, kodwa futhi ukuthi ubuthongo bujule kangakanani futhi abuphazamiseki kangakanani.
Ziyini izimpawu zezinkinga zokulala?
Izimpawu zezinkinga zokulala zingahluka kuye ngohlobo lwazo. Kodwa kunezinye izimpawu ezivamile. Ake sizihlukanise zibe izimpawu zasebusuku nezasemini.
| Izimpawu ezingase zivele ebusuku | Izimpawu ezingase zivele emini |
|---|---|
| Kuthatha imizuzu engaphezu kwengu-30 ukulala. | Ukuzizwa ulele kakhulu futhi ukhathele usuku lonke. |
| Ukuvuka njalo phakathi nobusuku futhi ungakwazi ukulala futhi. | Kudingeka ukulala kaningi emini. |
| Ukuhona, ukuminyana, noma ukuphefumula kanzima ngesikhathi ulele. | Ubunzima bokugxila emsebenzini noma ezifundweni. |
| Ukuzizwa unesidingo esikhulu sokunyakaza kwamalungu omzimba, njengemilenze, uma uphumule. | Ukuthukuthela ngezinto ezincane, ukukhathazeka kalula. |
| Ukuzizwa ungakwazi ukuhambisa umzimba lapho uvuka ekuseni (ukukhubazeka kokulala). | Ukungakwazi ukwenza imisebenzi kahle emsebenzini noma esikoleni. |
Uma unalezi zimpawu, futhi zithinta imisebenzi yakho yansuku zonke, qiniseka ukuthi ukhuluma nodokotela wakho.
Yiziphi izimbangela zezinkinga zokulala?
Ayikho imbangela eyodwa yezinkinga zokulala. Kungaba nezici eziningi ezibangela lokhu. Izimbangela ziyahlukahluka kuye ngohlobo lwesifo sokulala. Nazi ezinye zezimbangela ezivamile:
- Ezinye izimo zezokwelapha: Izinkinga zokulala zingaba uphawu lwezimo ezifana nesifo senhliziyo, i-asthma, ubuhlungu obungapheli, kanye nezifo zezinzwa.
- Izinkinga zempilo yengqondo: Ukungalali kuvame ukuhlotshaniswa nezimo ezifana nokucindezeleka noma ukukhathazeka.
- Izici zofuzo: Ezinye izinkinga zokulala zingaba yifa.
- Imithi: Eminye imithi ingabangela ukuphazamiseka kokulala njengomphumela ongemuhle.
- Indlela Yokuphila: Ukusebenza amashifu asebusuku, ukuphuza ikhofi, itiye, utshwala, njll. ngaphambi kokulala.
- Ubudala: Kuvamile ukuthi izindlela zokulala zishintshe njengoba sikhula. Cishe ingxenye yabantu abangaphezu kweminyaka engu-65 banenkinga yokulala.
- Ukucindezeleka: Ukucindezeleka okubangelwa izinkinga zomsebenzi nezomndeni kungenye yezitha ezinkulu zokulala.
Kwenzekani uma ungalali ngokwanele?
Ungase uzibuze, "Kuthiwani uma ngingalalanga ngokwanele izolo ebusuku?" Kodwa ekugcineni, ukungalali ngokwanele, okuseqophelweni eliphezulu kungalimaza imizimba yethu nezingqondo zethu kakhulu kunalokho ongase ukucabange.
Ukulala akukhona nje ukuphumula. Kuyinqubo ebalulekile lapho imizimba yethu izilungisa khona, ihlela inkumbulo, futhi ilinganisela ama-hormone.
Ukungalali ngokwanele kungabangela izinto ezifana nalezi:
- Ubunzima bokufunda, ukukhumbula izinto, nokwenza izinqumo.
- Ukuthukuthela ngokushesha futhi kube nobunzima bokulawula imizwa.
- Isikhathi sokusabela esihamba kancane (lokhu kwandisa amathuba ezingozi).
Esikhathini eside, ukuntuleka kokulalaKukhulisa ingozi yezifo ezingathi sína ezifana nesifo sikashukela sohlobo 2, isifo senhliziyo, ukukhuluphala ngokweqile, ukucindezeleka kanye ne-dementia.
Izinkinga zokulala zihlolwa futhi zelashwa kanjani?
Uma uya kudokotela, uzokubuza ngemikhuba yakho yokulala, izimpawu zakho, bese ekwenza ukuhlolwa ngokomzimba.
Ukuxilongwa
- Idayari Yokulala: Udokotela wakho angase akucele ukuthi ugcine idayari yemikhuba yakho yokulala, njengokuthi uya nini embhedeni, uvuka nini, uvuka kangaki ebusuku, nokuthi uyalala yini emini. Lokhu kungakunikeza umbono omuhle ngamaphethini akho okulala.
- I-Polysomnogram noma Ucwaningo Lokulala: Ngezinye izikhathi, ungase uthunyelwe kuchwepheshe wokulala bese ucelwa ukuba uchithe ubusuku esibhedlela noma kwesinye isikhungo. Ngesikhathi ulele, amaza obuchopho bakho, ukushaya kwenhliziyo, ukuphefumula, kanye nokunyakaza komzimba kubhekwa ngemishini ekhethekile. Lokhu kubizwa ngokuthi 'ucwaningo lokulala'.
Izindlela zokwelapha
Ukwelashwa kwezinkinga zokulala kuncike embangela kanye nohlobo. Izindlela zokwelapha zingahluka kumuntu ngamunye.
- Izinguquko zendlela yokuphila (Ukuhlanzeka Kokulala): Lokhu kuvame ukuba yinto yokuqala okufanele uyizame. Okusho ukuthi, ukudala indawo kanye nemikhuba edingekayo ukuze ulale kahle. (Sizoxoxa ngalokhu ngokuningiliziwe).
- Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Lokhu kuyindlela yokwelapha yokukhuluma esebenza ngokushintsha imicabango yakho emibi kanye nokwesaba ngokulala futhi ikufundise ukucabanga ngezindlela ezikusiza ulale.
- Imithi: Kwezinye izimo, udokotela wakho angase akunike amaphilisi okulala noma eminye imithi isikhathi esifushane. Kodwa-ke , akufanele neze uthathe amaphilisi okulala ekhemisi ngaphandle kwencwadi kadokotela.
- Umshini we-CPAP: Kulabo abane-Obstructive Sleep Apnea, kunconywa ukusebenzisa umshini obizwa nge-CPAP (Continuous Positive Airway Pressure), okhipha umoya ngemaski egqokwa ekhaleni ngenkathi ulele.
Izinto ongazenza wena ukuze ulale kahle (Ukuhlanzeka Kokulala)
Ukulala kahle kuwumkhuba. Nazi ezinye izinto ezingakusiza ukuthi uhlakulele lo mkhuba.
- Dala indawo yokulala enhle: Igumbi lakho lokulala kufanele libe lipholile, lithule, futhi libe mnyama. Uma umsindo ukukhathaza, sebenzisa ama-earplugs. Uma ukukhanya kukukhathaza, sebenzisa amakhethini amnyama.
- Sula ingqondo yakho ngaphambi kokulala: Ukucabanga ngezinkinga zakho nezinto okufanele uzenze kusasa kungakwenza ungalali. Ngakho-ke, zibhale phansi encwadini cishe ihora ngaphambi kokulala bese uzibeka eceleni. Ungacabangi ngemicabango emibi njengokuthi, "Uma ngingalali namuhla ebusuku, kusasa kuzophela."
- Sebenzisa umbhede wakho kuphela uma ulala futhi ulala: Yeka ukubuka i-TV, uhlola ifoni yakho, usebenza, noma udla embhedeni. Lokhu kuzosiza ubuchopho bakho ukuthi buhlobanise umbhede nokulala.
- Hlela isikhathi sokulala kanye nesimiso sokuvuka: Yenza umkhuba wokulala nokuvuka ngesikhathi esifanayo nsuku zonke. Zama ukunamathela kulo mkhuba, ngisho nangezimpelasonto namaholide.
- Ungabheki iwashi: Uma ungakwazi ukulala kungakapheli imizuzu engama-20 ulale, vuka embhedeni, uye kwelinye ikamelo, ufunde incwadi, noma ulalele umculo ozolile. Kodwa ungabheki ifoni yakho, ithebhulethi, noma i-TV. Buyela embhedeni uma uzizwa ulele.
- Ukuzivocavoca: Ukuzivocavoca njalo emini kungakusiza ulale kangcono. Kodwa-ke, gwema ukuzivocavoca okunzima zingakapheli amahora amane ngaphambi kokulala.
Hlala kude nalezi zinto ngaphambi kokulala.
Uma ufuna ukulala kahle, kubaluleke kakhulu ukungazenzi lezi zinto amahora angu-3-4 ngaphambi kokulala.
| Okufanele ukugweme | Isizathu |
|---|---|
| Ikhofi, itiye, iziphuzo ezibandayo (iziphuzo ezine-caffeine) | I-caffeine evuselelayo kulezi zinto iphazamisa ubuthongo. |
| Ugwayi | I-Nicotine nayo iyisikhuthazi esingakwenza ulale. |
| Utshwala | Nakuba ukuphuza utshwala kungakwenza uzizwe ulele, empeleni kuphazamisa ubuthongo obukhulu futhi kukwenze uvuke phakathi nobusuku. |
| Ukulala ngemva kuka-3 ntambama | Lokhu kungaphazamisa ubuthongo bakho ebusuku. |
| Ushokoledi nokudla okunzima | Ushokoledi uqukethe nenani elincane le-caffeine. Ukudla ukudla okunzima kungaphazamisa ubuthongo ngenxa yenqubo yokugaya ukudla. |
Umlayezo Wokuya Nawe Ekhaya
- Ukulala kubalulekile empilweni yethu yomzimba neyengqondo. Ungakuthathi kalula.
- Uma uke waba nenkinga yokulala isikhathi eside futhi ithinta imisebenzi yakho yansuku zonke, ungayinaki.
- Kunezindlela zokwelapha eziphumelelayo zezinkinga eziningi zokulala. Kunezindlela eziningi ongakhetha kuzo, kusukela ekushintsheni indlela yokuphila kuya emithini.
- Uma unenkinga yokulala, ungesabi noma ube namahloni okukhuluma nodokotela wakho . Into ebaluleke kakhulu ukuthola iseluleko nokwelashwa okufanele.
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