Wake wavuka ekuseni wangena ekhishini wathola ujamu noma ibhotela ligcwele yonke indawo, nezitsha zigcwele esinkini? Noma ingabe othile ekhaya ukutshelile ukuthi, "Uvuke ebusuku wavula isiqandisi wadla ukudla"? Kodwa awunakho ukukhumbula ngakho. Nakuba lokhu kungase kubonakale njengephupho, empeleni kungaba yisimo sezokwelapha esidinga ukwelashwa.
Kalula nje, kuyini ukudla okuvinjelwe ukulala (SRED)?
Lokhu yilokho esikubiza ngokwezokwelapha ngokuthi i-Sleep-Related Eating Disorder (SRED) . Kalula nje, lokhu ukuziphatha okungajwayelekile okwenzeka ngesikhathi sokulala. Odokotela babiza izimo ezinjalo ngokuthi `(Parasomnia)`. Umuntu one-SRED uvuka phakathi nobusuku, alungiselele ukudla, adle, futhi ngezinye izikhathi aphuze ngisho nokuphuza. Kodwa into exakile ukuthi, lapho evuka ekuseni, akakhumbuli lutho lwalokhu. Udokotela wakho angase futhi akubize ngokuthi `(Nocturnal Sleep-Related Eating Disorder - NS-RED)`.
Akuyona into enhle ukumane ulahle lokhu njengomkhuba ongajwayelekile. Ngoba kungaba yingozi ngempela. Cabanga nje ukuthi kungenzeka kangakanani ukuthi uzozishisa uma uvula isitofu ulele, noma usika isandla sakho ngenkathi usika imifino ngommese. Abanye abantu bangase badle nezinto ezingafanele ukudliwa, noma ezinobuthi. Yingakho kubaluleke kakhulu ukukhuluma nodokotela wakho ngalokhu.
Ziyini izimpawu zalesi simo?
Uma uzibuza ukuthi unalesi simo, bheka lezi zimpawu. Ake sibheke leli thebula ukuze siliqonde kahle.
| Isibonakaliso | Kusho ukuthini lokho? |
|---|---|
| Ukudla ngokweqile ngenxa yokulala | Ukudla ukudla okuningi ngesikhathi esifushane (ukudla ngokweqile). Lokhu kuvame ukuba ukudla okunama-calorie amaningi. Lokhu kungaholela ekulahlekelweni yisifiso sokudla ekuseni, uzizwe usuthi, ngisho nokweqa ukudla kwasekuseni. |
| Ukulahlekelwa yinkumbulo yesenzakalo | Abantu abaningi abanakho ukukhumbula kokuvuka embhedeni ebusuku badle. Abanye abantu abakhumbuli kahle, kodwa kuzwakala sengathi kuyiphupho. |
| Ukudla izinto ezingafanele ukudliwa | Ningadla izinto ezingajwayelekile eningasoze nazidla ndawonye (isibonelo, ukudla i-sambal noshukela). Ningaze nilingeke ukudla izinto ezingadliwayo nezinobuthi, njengezitsha zekhofi, inyama eluhlaza, kanye nezingcezu zikagwayi. |
Lezi zinto zenzeka kanjani?
Lokhu kudla ubuthongo kungenzeka njalo ebusuku, noma kungenzeka ngezikhathi ezithile. Kwabanye abantu, kwenzeka ngisho izikhathi eziningana ngobusuku obufanayo.
Lokhu kuvame ukwenzeka emahoreni ambalwa okuqala ngemva kokulala, ngesikhathi sokulala okujulile (i-NREM - ukulala kokunyakaza kwamehlo okungenaso isivinini). Kunzima kakhulu ukuvusa umuntu lapho edla ebuthongweni. Usesimweni sokushintsha kwengqondo. Into engcono kakhulu ongayenza ukumqondisa ngobumnene abuyele embhedeni.
Kungani lokhu kwenzeka? Yiziphi izizathu ezingaba khona?
Nakuba isizathu esiqondile sokuthi kungani lokhu kwenzeka singakatholakali, ucwaningo luthole izici eziningana ezingase zithonye lokhu.
- Ezinye izimo zezokwelapha eziyisisekelo: Ezinye izimo zezokwelapha (isib., `I-Encephalitis` - ukuvuvukala kobuchopho, `I-Hepatitis` - ukuvuvukala kwesibindi) zingabangela lokhu.
- Izinkinga zempilo yengqondo: Izinto ezifana nokucindezeleka ngokweqile, ukukhathazeka , ukucindezeleka , ezinye izinkinga zokudla, kanye nezinkinga zokusebenzisa izidakamizwa zingathinta.
- Izinguquko endleleni yokuphila: Cabanga uma ubhema, lesi simo kungenzeka uma uyeka ukubhema ngokuzumayo noma uqala ukunciphisa umzimba.
- Imiphumela emibi yemithi ethile: Lokhu kungabangelwa imithi ethile, ikakhulukazi imithi yokudambisa ukucindezeleka, ama-benzodiazepine, kanye neminye imithi yokugula kwengqondo.
Ezinye izinkinga zokulala ezihlobene ne-SRED
Ngezinye izikhathi, i-SRED yenzeka ngenxa yenkinga yokulala.
- `Ukuphazamiseka kokulala kwesigqi se-Circadian` (ukuphazamiseka kwendlela yokulala yemvelo yomzimba)
- I-Narcolepsy (ukozela ngokweqile emini)
- `Isifo sokunyakaza kwezitho ngezikhathi ezithile` (ukugxumagxuma kwezitho ngokungazikhetheli ngesikhathi sokulala)
- I-restless legs syndrome (ukungakhululeki emilenzeni lapho ulala)
- I-sleep apnea (ukuyeka ukuphefumula ngesikhathi sokulala)
- `Ukuhamba ngezinyawo`
Lezi zinkinga zokulala zingase zivele emindenini. Lokhu kusho ukuthi uma othile emndenini wakho enalezi zinkinga zokulala, nawe usengozini yokuba ne-SRED.
Into ebalulekile ukuthi, lokhu akulona iphutha lakho. Lokhu akusikho okumele ube namahloni ngakho. Lesi yisimo sezokwelapha esingaphathwa ngokwelashwa.
Yiziphi izingozi nezinkinga ezingaba khona?
Ungase uzibuze, "Ziyini izingozi zokudla ubuthongo?" Kodwa lokhu empeleni kungaholela emiphumeleni emibi kakhulu.
- Izingozi zomzimba: Kukhona ingozi yokusika into ngommese ngenkathi ulele bese usika isandla sakho , noma ukukhanyisa isitofu bese uzishisa .
- Ubuthi bokudla: Ungathola ubuthi bokudla ngokudla izinto ezingalungile ukudla ziluhlaza (inyama eluhlaza, amaqanda aluhlaza).
- Ukungena kwezinye izinto: Ukungena kwezinto ezingadliwa kungabangela ubuthi .
Ngaphezu kwalokhu, kukhona enye into eyingozi engenzeka. Cabanga uma uvula isitofu segesi ulele wakhohlwa ukusicisha, noma uma ubeka into engasha kalula phezu kwesitofu esivele sivutha, kungenzeka kangakanani ukuthi umlilo uqale ?
Futhi, ngokuhamba kwesikhathi, lesi simo singabangela ezinye izinkinga zempilo.
- Ukwanda kwesisindo kanye nokukhuluphala
- Ukucindezeleka
- Ukukhathala emini kanye nokulala
Udokotela ukuthola kanjani lokhu?
Uma uya kudokotela, uzokubuza ngezimpawu zakho. Njengoba ungase ungakhumbuli okwenzekile ebusuku, ungase ufune nokubuza othile ekhaya (ilungu lomndeni, umlingani) ngalokhu.
Ngemuva kwalokho, bazonquma ukuthi imbangela iyisimo esithile sezokwelapha noma umuthi owuphuzayo. Ungase ucelwe ukuthi ugcine "idayari yokulala" amasonto ambalwa. Lokhu kusho ukurekhoda isikhathi olala ngaso, isikhathi ovuka ngaso, indlela ozizwa ngayo lapho uvuka, kanye nanoma yikuphi ukudla owaziyo ukuthi ukudlile ebusuku.
Uma udinga ukuphenya kabanzi ngalokhu, ungathunyelwa "esifundweni sokulala." Lokhu kwenziwa esikhungweni esikhethekile, lapho umzimba wakho nobuchopho bakho kubhekwa khona ngenkathi ulele.
Iphathwa kanjani?
Indlela yokwelapha incike ekutheni yini ebangela isimo sakho se-SRED.
- Ukushintsha imithi: Uma imbangela kuyimithi oyiphuzayo, udokotela wakho angase akuncome ukuthi uyeke, ushintshe, noma wehlise umthamo. Ungalokothi uyeke noma ushintshe imithi wedwa.
- Ukwelapha izimo eziyisisekelo: Uma esinye isimo sezokwelapha noma inkinga yempilo yengqondo kuyimbangela, ukwelashwa okufanele kungasiza ekulawuleni i-SRED.
- Thatha izinyathelo zokuphepha: Ngesikhathi usalinde imiphumela yokwelashwa kwakho, kubalulekile ukugwema izingozi. Ungafaka izingidi esiqandisini nasemakhabetheni lapho ugcina khona ukudla, ulengise insimbi encane emnyango wekhishi noma emnyango wekamelo lakho lokulala, njll. Kungumqondo omuhle futhi ukususa noma yiziphi izinto ezingakukhubekisa endleleni esuka embhedeni uye ekhishini.
Izinguquko zendlela yokuphila kanye nokulala kahle (Ukuhlanzeka Kokulala)
Ngezinye izikhathi, ukwenza izinguquko ezincane endleleni yethu yokuphila kungathuthukisa ikhwalithi yokulala kwethu futhi kulawule lesi simo.
- Lawula ukucindezeleka: Zama izinto ezifana ne-yoga nokuzindla.
- Gwema lezi zinto ngaphambi kokulala: iziphuzo ezine-caffeine njengekhofi netiye, ukubuka izikrini zefoni/ithebhu/i-TV, kanye nokuphuza utshwala ngokweqile.
- Hlela isimiso sokulala esivamile: Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke.
Abanye abantu banikezwa imithi efana ne-selective serotonin reuptake inhibitors (SSRIs). Le mithi ivame ukunqunyelwa ukucindezeleka. Isiza ekulawuleni amazinga ekhemikhali ebizwa ngokuthi i-serotonin ebuchosheni, okusiza ekulawuleni isimo sengqondo kanye nezindlela zokulala.
Kufanele ngimbone nini udokotela?
Uma usola ngisho nokuncane ukuthi uyadla ubuthongo, ungalibali bese ubona udokotela ngokushesha. Lokhu kuyinto ethinta impilo yakho kanye nokuphepha kwabanye ekhaya lakho. Ngakho ungakuthathi kalula lokhu. Umuntu ofanele ongakusiza udokotela wakho.
Umlayezo Wokuya Nawe Ekhaya
- Isifo Sokudla Esihlobene Nokulala (SRED) asilona iphupho, yisimo sangempela sezokwelapha esidinga ukwelashwa.
- Uma lokhu kunganakwa, izingozi ezinkulu ezifana nokusha, ukusikeka, ubuthi, kanye nemililo zingase zenzeke.
- Lokhu kungaba ngenxa yesinye isimo sezokwelapha noma umuthi owusebenzisayo, ngakho ungabi namahloni ngakho.
- Ngokwelashwa okufanele, lesi simo singalawulwa cishe ngokuphelele.
- Uma unokungabaza okuncane ngalokhu, into ebaluleke kakhulu okufanele uyenze ukukhuluma nodokotela wakho ngokushesha.
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