Zicabange ulele kahle bese uvuka ngokuzumayo. Amehlo akho avulekile, ikhanda lakho liyasebenza, futhi uyakwazi ukubona okukuzungezile. Kodwa... awukwazi ukuhambisa isitho. Uzama ukumemeza ucela usizo, kodwa akukho msindo ophumayo. Ngezinye izikhathi uzizwa sengathi othile usegumbini, noma sengathi isisindo esisindayo sicindezela esifubeni sakho. Lokhu kuyinto eyesabekayo kakhulu. Abaningi bethu bakubiza ngokuthi 'ukwesaba kwasebusuku' noma 'ukunyathelwa yisilo'. Kodwa empeleni, lesi yisimo esibizwa ngokuthi yi-Sleep Paralysis kwezokwelapha.
Kuyini ngempela i-Sleep Paralysis?
Kalula nje, i-Sleep Paralysis yisimo sesikhashana lapho ungakwazi khona ukuhambisa noma iyiphi ingxenye yomzimba wakho, kungaba lapho usuzolala noma lapho usuzovuka. Lokhu kwenzeka lapho umzimba wakho ubambeke phakathi kwezigaba ezimbili zokulala kanye nokuvuka.
Lokhu kuyisifo sokulala. Kwezokwelapha, izimo ezinjalo zibizwa ngokuthi "i-Parasomnia". Lokhu kungahlala kusukela kumasekhondi ambalwa kuya emizuzwini embalwa. Phakathi nalesi sikhathi, kuyinto evamile ukuthi uzizwe wesaba kakhulu futhi ukhathazekile. Kodwa uma sekuphelile, unganyakazisa umzimba wakho futhi njengokungathi akwenzekanga lutho.
Into ebalulekile ukuthi i-Sleep Paralysis ayiyona ingozi. Ngeke ilimaze impilo yakho nganoma iyiphi indlela. Kodwa lokho kungaba yinto engathandeki futhi eyesabekayo.
Uzizwa kanjani ngalesi sikhathi? (Izimpawu)
Ungase uzizwe izinto ezahlukahlukene ngesikhathi sokukhubazeka kokulala. Akuwona wonke umuntu ozizwa ngendlela efanayo, kodwa kunezimpawu ezithile ezivamile. Ake sibheke ukuthi ziyini.
| Isibonakaliso | Incazelo |
|---|---|
| Ukungakwazi ukuhambisa umzimba | Ngeke ukwazi ukuhambisa izingalo zakho, imilenze, iminwe, noma intamo, kodwa ungakwazi ukuhambisa amehlo akho nokuphefumula. |
| Ukungakwazi ukukhuluma | Ngisho noma uzama ukumemeza ucela usizo, akukho msindo ophumayo. Mhlawumbe kungaphuma ukububula okuncane kuphela. |
| Ukucindezeleka kwesifuba | Kungazwakala sengathi othile uhleli esifubeni sakho futhi ukucindezela, okwenza kube nzima ukuphefumula. Lokhu kuyinto eyesabekayo kakhulu. |
| Ukuphupha izinto ezingekho | Ungase ubone, uzwe, noma uzizwe izinto ekamelweni ezingekho lapho. Isibonelo, ungase ubone umuntu onesithunzi ekhoneni elimnyama legumbi, uzwe othile ekhuluma, noma uzwe othile ethinta umzimba wakho. |
| Ukulala emini | Lokhu okuhlangenwe nakho kungaphazamisa ubuthongo bakho ebusuku futhi kukushiye uzizwa ulele kakhulu futhi ukhathele ngosuku olulandelayo. |
Ingabe umuntu angavuka ngalesi sikhathi?
Yebo, ungamvusa umuntu okhubazekile ebuthongweni. Uma ukhuluma naye noma umthinta kancane, uzovuka ngokuphelele futhi akwazi ukunyakaza futhi. Inkinga iwukuthi, umuntu osesimweni sokukhubazeka ebuthongweni ngeke akwazi ukukutshela ukuthi kwenzekani kuye noma akunike noma yiziphi izimpawu.
Kungani lokhu kwenzeka kithi? (Izimbangela)
Imbangela eqondile yokukhubazeka kokulala ayikatholakali, kodwa singachaza ukuthi kwenzeka kanjani.
Uma silala, ubuthongo bethu budlula ezigabeni eziningana. Isigaba esiyinhloko lapho siphupha khona ukulala kwe-REM (Rapid Eye Movement). Phakathi nalesi sigaba se-REM, uma senza ngempela amaphupho ethu (isibonelo, uma sigijima ngempela ngenkathi siphupha), singaba sengozini. Ukuze sivimbele lokhu, ubuchopho bethu benza into ethakazelisayo kakhulu. Okusho ukuthi, ngesikhathi sesigaba se-REM, imisipha ezingalweni nasemilenzeni yethu ilahlekelwa ukusebenza kwayo okwesikhashana. Lokhu kubizwa ngokuthi i-muscle atonia.
Ukukhubazeka Kokulala kwenzeka uma ungena noma uphuma ebuthongweni be-REM, futhi ingqondo yakho ivukile, kodwa imisipha yomzimba wakho isakhubazekile. Lokhu kusho ukuthi ingqondo yakho ivukile, kodwa umzimba wakho usalele.
Kunezici eziningana ezingabangela lesi simo:
| Isici Sengozi | Incazelo |
|---|---|
| Ukungalali ngokwanele | Ukungalali kahle izinsuku eziningi kuyimbangela enkulu "yokuntula ubuthongo." |
| Iphethini yokulala engajwayelekile | Lokhu kuvame kakhulu kubantu abanezinguquko ezivamile ekulaleni kwabo nasezikhathini zokuvuka, njengabasebenzi abasebenza amashifu. |
| Ezinye izinkinga zokulala | Ukukhubazeka kokulala kungahlotshaniswa nezimo ezifana ne-obstructive sleep apnea kanye ne-narcolepsy, okubangela ukozela okungalawuleki emini. |
| Izinkinga zempilo yengqondo | Izimo ezinjengokucindezeleka ngokweqile, ukukhathazeka, ukuphazamiseka kwengqondo okuguquguqukayo, ukuphazamiseka kovalo, noma ukuphazamiseka kokucindezeleka kwangemva kwenhlekelele (PTSD) zingathinta. |
| Ezinye izizathu | Eminye imithi (isib. imithi ye-ADHD), ukusetshenziswa kwezidakamizwa, kanye nomlando womndeni walesi simo nakho kungaba nomthelela. |
Udokotela ukuxilonga kanjani lokhu? (Ukuxilongwa)
Uma uya kudokotela ukuyokhuluma ngalokhu, into yokuqala azokwenza ukulalela ngokucophelela okuhlangenwe nakho kwakho. Chaza konke okuzwile ngaphandle kokuhlazeka noma ukwesaba. Udokotela angase akubuze izinto ezinjengalezi:
- Kunjani lokhu okuhlangenwe nakho? Kuthatha isikhathi esingakanani? Kwenzeka kangaki?
- Ulala amahora amangaki ngosuku? Ingabe uyalala emini?
- Yimiphi imithi oyisebenzisayo?
- Ingabe uzizwa ucindezelekile noma ukhathazekile?
- Ingabe ukhona omunye emndenini wakho oye waba nokuhlangenwe nakho okufanayo?
Esikhathini esiningi, udokotela wakho angaqinisekisa ukuthi yi-Sleep Paralysis ngokusekelwe encazelweni yakho. Kodwa-ke, uma esola ukuthi kukhona okunye ukuphazamiseka kokulala, njenge-Narcolepsy, angakuthumela kwezinye izivivinyo ezikhethekile.
- I-Polysomnogram: Kulokhu, ugcinwa esibhedlela ubusuku bonke futhi imishini iqapha ukuphefumula kwakho, ukushaya kwenhliziyo, kanye nokusebenza kobuchopho ngenkathi ulele.
- Ukuhlolwa Kokulala Okune-Multiple Latency (MSLT): Lokhu kuhlola ukuthi ulala ngokushesha kangakanani emini.
Ingabe ikhona indlela yokwelapha lokhu? (Ukwelashwa)
Ayikho indlela eqondile yokuvimba ukukhubazeka kokulala uma sekwenzekile , kodwa abanye abantu bathi ukuzama ukuhambisa into encane, njengomunwe, kungabasiza ukuba baphume ngokushesha kulesi simo.
Into ebalulekile ukuthi kunezinto ongazenza ukuze unciphise amathuba okuthi kwenzeke futhi . Ukwelashwa kuzoncika ekutheni yini ekubangela lokho.
- Ukuthuthukisa inhlanzeko yokulala: Lokhu kuyinto ebaluleke kakhulu. Lokho kusho ukuthuthukisa imikhuba emihle yokulala.
- Ukwelapha izimo eziyisisekelo: Uma unesinye isimo, njenge-sleep apnea noma ukukhathazeka, ukuthola ukwelashwa okufanele kwaso kunganciphisa nokwanda kokukhubazeka kokulala.
- Imithi: Ngezinye izikhathi, udokotela wakho angase akunike imithi, njengemithi yokucindezeleka, enciphisa ubuthongo be-REM.
- Ukwelulekwa ngokwengqondo: Ukwelulekwa kuyasiza kakhulu ekulawuleni ukucindezeleka nokukhathazeka.
Izinto ongazenza wena ukuze unciphise ukukhubazeka kokulala
Ukulala kahle kubalulekile ukuze ube nempilo enhle. Ukuthuthukisa amaphethini akho okulala kanye nemikhuba yakho kunganciphisa kakhulu ingozi yakho yokukhubazeka kokulala.
Lokhu sikubiza ngokuthi ‘Ukuhlanzeka Kokulala.’ Njengoba nje sixubha amazinyo futhi sigeza imizimba yethu, kunemikhuba ethile okudingeka siyilandele ukuze silale kahle.
| Okufanele ngikwenze | Kungani kubalulekile? (Kungani kubalulekile?) |
|---|---|
| Yenza isimiso sokulala. | Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto. Lokhu kuzokusiza ukulawula iwashi lomzimba wakho. |
| Indawo yokulala ekhululekile | Gcina ikamelo lakho lokulala limnyama, lithule, futhi lipholile. Sebenzisa umatrasi nomcamelo okhululekile. |
| Hlala kude nezikrini ngaphambi kokulala. | Yeka ukubuka ifoni yakho, ithebhulethi, noma i-TV okungenani ihora ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka abakukhiphayo kuvimbela ukukhiqizwa kwama-hormone akusiza ulale. |
| Nethezeka. | Ngaphambi kokulala, yenza okuthile okufana nokugeza ngamanzi ashisayo, ukufunda incwadi, noma ukulalela umculo oduduzayo. Lokhu kuzokusiza ukuthi uzole ingqondo yakho futhi kube lula ukulala. |
Kunini lapho udinga ukubonana nodokotela?
Ukukhubazeka Kokulala kungenzeka kanye noma kabili empilweni. Kodwa-ke, uma uhlangabezana nanoma yikuphi kwalokhu okulandelayo, kubalulekile ukubona udokotela.
- Uma uzizwa ukwesaba noma ukukhathazeka okukhulu ngalesi sigameko.
- Uma lokhu kwenzeka njalo.
- Uma lokhu kukwenza wesabe ukulala.
- Yingakho uzizwa ukhathele kakhulu futhi ulele emini.
Lokhu akusikho okufanele ube namahloni noma ukufihla. Lesi yisimo sezokwelapha esenzeka kubantu abaningi futhi esingachazwa. Ngakho ungesabi ukukhuluma nodokotela wakho ngalokhu. Uzokusiza.
Umlayezo Wokuya Nawe Ekhaya
- Ukukhubazeka Kokulala kuyisimo esesabekayo kodwa esingeyona ingozi ngokomzimba lapho ingqondo yakho iphapheme khona futhi umzimba wakho ulahlekelwa ingqondo okwesikhashana.
- Lokhu akunanto yakwenza 'namathonya angaphezu kwawemvelo', lokhu kuyiphutha elincane enqubweni yemvelo eyenzeka ebuchosheni nasemzimbeni ngesikhathi sokulala.
- Ingozi yalesi simo ingancishiswa kakhulu ngokwenza inhlanzeko yokulala kahle.
- Uma lokhu okuhlangenwe nakho kuthinta impilo yakho yansuku zonke futhi uzizwa wesaba kakhulu ngakho, khona-ke qiniseka ukuthi ubona udokotela. Yilokho okungcono kakhulu ongakwenza.
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