Ungaqala usuku olulandelayo uphumule futhi uqabulekile kangakanani ngemva kokulala kahle ebusuku? Kodwa ngezinye izikhathi uyajika embhedeni kuze kuse, uzizwa ukhathele, unesiyezi, futhi ungakwazi ukwenza lutho kahle ngosuku olulandelayo, akunjalo? Lokhu kuvamile ngezikhathi ezithile. Kodwa uma ubhekana nalesi simo njalo, akusikho nje 'ukungalali', kodwa kuyinkinga ehlobene nokulala edinga ukunakekelwa , noma njengoba sikubiza kanjalo, 'i-Sleep Disorder'.
Kungani ukulala kahle kubaluleke kangaka kithi?
Kalula nje, ukulala kuyinqubo lapho umzimba nengqondo yethu "ivuselela khona." Uma silala, sidlula emijikelezweni eminingana yokulala. Kunezigaba ezimbili eziyinhloko. Esinye ukulala okujulile , noma ukulala kwe-`NREM - Non-Rapid Eye Movement`. Esinye ukulala kwe-`REM - Rapid Eye Movement`. Ngesikhathi sokulala okunempilo, sihamba phakathi kwalezi zigaba ezimbili izikhathi eziningana.
Cabanga ukuthi kuzokwenzekani uma, ngesizathu esithile, ungakwazi ukuqeda lo mjikelezo wokulala kahle. Yilapho uzizwa ukhathele kakhulu ngosuku olulandelayo, ungakwazi ukugxilisa ingqondo, futhi ungakwazi ukwenza umsebenzi wakho kahle . Ukushayela imoto noma ukusebenza ngemishini lapho ungenalo ubuthongo kuyingozi kakhulu. Ngoba ngisho nokulala okuncane kungabangela ingozi enkulu.
Yiziphi izinkinga zokulala ezivame kakhulu?
Izinkinga zokulala zingafika ngazo zonke izinhlobo nobukhulu. Ezinye zivame kakhulu, kanti ezinye azivamile. Ake sibheke ezinye zezinkinga ezivame kakhulu.
| Inkinga yokulala | Kalula nje... |
|---|---|
| Ukungalali | Ubunzima bokulala ebusuku, ukuvuka njalo, ukuvuka ekuseni kakhulu nokungakwazi ukuphinda ulale. |
| Ukuhona kanye ne-Sleep Apnea | Ukuyeka ukuphefumula okwesikhashana ngenxa yokuvaleka kwendlela yokuphefumula ngesikhathi sokulala, okubangela ukuvuka njalo. |
| Izinkinga zewashi lomzimba (i-Circadian Rhythm Disorders) | Ukuphazamiseka kokulala kwemvelo kanye nomjikelezo wokuvuka kwemizimba yethu. (isb. Ukulibala kwejet, umsebenzi we-shift) |
| I-RLS (i-RLS) ye-Restless Legs Syndrome | Isifiso esinamandla sokuhambisa imilenze ngenxa yokungakhululeki emilenzeni, ikakhulukazi ebusuku. |
| Ukwesaba Kwasebusuku Nokuhamba Ulele | Izimo ezenzeka ngesikhathi sokulala okujulile. Zivame kakhulu ezinganeni ezincane. |
| I-Narcolepsy | Ukulala ngokweqile emini okungalawuleki ngenxa yesifo sobuchopho. |
Ake sixoxe ngalezi zinkinga ngemininingwane ethe xaxa.
Ukungalali: Lena inkinga evamile kubantu abaningi. Ingabangelwa ukucindezeleka, ukukhathazeka, noma ukucindezeleka, njengokuhlolwa noma inkinga emsebenzini. Ngezinye izikhathi ingabangelwa nemikhuba yokungalali kahle.
Ukuhona kanye ne-Sleep Apnea: Nakuba sivame ukuhleka lapho sihona, kungaba uphawu lwesimo esibi esibizwa ngokuthi 'i-Sleep Apnea'. Kulokhu, imisipha emphinjeni iyaphumula ngesikhathi sokulala, ivimbe okwesikhashana indlela yokuphefumula. Bese ukuphefumula kuyayeka, kunciphisa inani lomoya-mpilo ofinyelela ebuchosheni. Ngaleso sikhathi, umzimba uyasivusa. Lokhu kungenzeka izikhathi ezingamakhulu ubusuku bonke, kodwa asikukhumbuli. Kodwa sikhathele kakhulu ngosuku olulandelayo. Uma kungelashwa, lokhu kungaholela ezifweni ezingathi sína njengomfutho wegazi ophakeme, ukuhlaselwa yinhliziyo, kanye nesifo sohlangothi .
Izinkinga zewashi lomzimba ( i-Circadian Rhythm Disorders):Kukhona ingxenye encane yobuchopho bethu ebizwa ngokuthi i-Suprachiasmatic Nucleus. Isebenza njengewashi langaphakathi lomzimba wethu. Ilawula ukuthi sidinga nini ukulala nokuthi sidinga nini ukuvuka. Leli washi "lihlelwa kabusha" ngokukhanya nokuzivocavoca. Ukungaphumuli kwe-jet, okwenzeka lapho uhamba phakathi kwamazwe, kanye nomsebenzi wamashifu wabantu abanjengobahlengikazi nonogada, kungaphazamisa leli washi.
Ukukhulelwa nokulala: Kuvamile kakhulu ukuthi omama abakhulelwe babe nezinkinga zokulala, ikakhulukazi ngesikhathi sezinyanga zokuqala nezesithathu. Izinguquko zama-hormone, ukuya endlini yangasese njalo, ukungakhululeki ngokomzimba, kanye nokukhathazeka ngomntwana konke kungabangela lokhu.
Ukwesaba Ebusuku Nokuhamba Ebuthongweni: Lokhu kuvame kakhulu ezinganeni ezincane, ikakhulukazi lezo ezineminyaka ephakathi kuka-3 no-5. Ngesikhathi "sokwesaba Ebusuku," ingane ivuka ngokuzumayo ikhala futhi ingakwazi ukuchaza okwenzekile. Abazali bavame ukwesaba kakhulu kunengane. Kodwa-ke, lokhu ngokuvamile akulimazi ingane.
Kungani sinalezi zinkinga zokulala?
Ayikho imbangela eyodwa yezinkinga zokulala. Kungaba nezinto eziningi ezibangela lokhu. Ngakho-ke uma unenkinga, kubalulekile ukuthola imbangela.
- Indlela Yokuphila: Ukuphuza iziphuzo ezine-caffeine njengekhofi netiye ebusuku kakhulu, ukubhema, nokuphuza utshwala kuthinta ngqo ubuthongo. Ngisho noma ulala ngemva kokuphuza utshwala, kuyaphazamisa ubuthongo obukhulu.
- Ezinye izimo zezokwelapha: Izimo ezifana nesifo senhliziyo, isifo samaphaphu, isifo sezinso, isifo sezinzwa, ukuntuleka kwamavithamini nensimbi kungabangela izinkinga zokulala. Isibonelo, umuntu onesifo senhliziyo angase azizwe ephelelwa umoya lapho elele phansi.
- Imithi : Eminye imithi esiyithathayo ingabangela ukungakwazi ukulala noma ukozela ngokweqile emini njengomphumela ongemuhle. Uma usola ukuthi lokhu kungenxa yemithi oyithathayo, qiniseka ukuthi ukhuluma nodokotela wakho ngakho .
- Ubudala: Izindlela zokulala ziyashintsha njengoba sikhula. Abantu abadala bavame ukungalali kahle. Futhi, ukuvuka njalo ukuze uchame kungaphazamisa ubuthongo. Nakuba izingane zilala cishe amahora angu-16 ngosuku, aziqali ukulala ubusuku bonke kuze kube yilapho sezinezinyanga ezine ubudala.
Kufanele ngimbone nini udokotela?
Akukho okufanele ukwesabe uma ungalali usuku olulodwa noma ezimbili ngezikhathi ezithile. Kodwa-ke, uma kukhona okulandelayo okukusebenzelayo, kubalulekile ukubona udokotela.
- Ukungalali kahle kungenza kube nzima ngawe ukwenza imisebenzi yakho yansuku zonke, umsebenzi, kanye nezifundo.Uma kukhona isithiyo.
- Uma umlingani wakho ethi uyeka ukuphefumula ngesikhathi ulele bese uvuka ngokuzumayo uphefumula kanzima .
- Uma le nkinga yokulala isiqhubeke amasonto amaningi .
- Ngisho noma wenza izinto ezilula ekhaya (isib., yeka ukubheka ifoni yakho ngaphambi kokulala) akukho mehluko.
- Uma uzizwa ucindezelekile kakhulu noma ukhathazekile ngenxa yale nkinga yokulala.
Into ebaluleke kakhulu ukuthi, ungalokothi uthathe amaphilisi okulala ekhemisi wedwa. Lokho kuzokwenza inkinga ibe nzima nakakhulu. Hlala ucela iseluleko kudokotela oqeqeshiwe.
Umlayezo Wokuya Nawe Ekhaya
- Ukulala kahle akuyona into yokunethezeka, kubalulekile empilweni yethu yomzimba neyengqondo.
- Ungazinaki izinkinga zokulala ezingapheli njengokujwayelekile. Kungaba yisimo sezokwelapha esidinga ukwelashwa.
- Ukuhona ngezinye izikhathi kungaba uphawu lwesimo esiyingozi esibizwa ngokuthi 'i-Sleep Apnea'. Uma ungabaza, funa iseluleko sezokwelapha.
- Ungathuthukisa ikhwalithi yokulala kwakho ngokunciphisa ukusetshenziswa kwekhofi, ugwayi, utshwala, kanye nezikrini (izikrini zocingo/zethelevishini) ngaphambi kokulala.
- Uma unenkinga ngokulala kwakho, ungabi namahloni okukhuluma ngayo nodokotela wakho obala.
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