Ingabe unesifo sikashukela? Ngakho-ke, uma ulala ebusuku, ingabe uyajika ungalali? Noma uvuka ngokuzumayo ngenkathi ulele? Ingabe ulala kakhulu ngezinye izinsuku, kanti kwezinye izinsuku, kungakhathaliseki ukuthi uzama kangakanani, awukwazi ngisho nokuvala amehlo akho? Uma ubhekana nalezi zinto, awuwedwa. Abantu abaningi abanesifo sikashukela bahlushwa yilezi zinhlobo zezinkinga zokulala. Ungase ucabange ukuthi lokhu kuyinto evamile. Kodwa bewazi ukuthi kungase kube nokuxhumana okukhulu phakathi kwesifo sikashukela nezinkinga zakho zokulala ? Ake sixoxe ngalokhu namuhla.
Kungani abantu abanesifo sikashukela benezinkinga zokulala?
Kunezizathu eziningana ezenza umuntu onesifo sikashukela abe nenkinga yokulala. Ake siqonde lezi ngezindlela ezilula, ngasinye ngasinye.
| Isizathu sokuphazamiseka kokulala | Kalula nje, kuyini? |
|---|---|
| Ukuphefumula Kokulala Okungavinjelwe | Lokhu kwenzeka lapho imisipha engxenyeni engenhla yomphimbo wethu iphumula ngesikhathi sokulala, ivala indlela yokuphefumula. Bese ukuphefumula kuyama imizuzwana embalwa. Lokhu kunciphisa izinga lomoya-mpilo egazini, okuthinta ubuchopho nenhliziyo. Cabanga nje, umyeni wakho uyahona ebusuku, ngokuzumayo ayeke ukuphefumula bese evuka eqala. Lokhu yilokho esikubiza ngokuthi i-Sleep Apnea. Lesi simo sivame kakhulu kubantu abakhuluphele ngokweqile. |
| Ukulimala kwemizwa emilenzeni (i-Peripheral Neuropathy) | Isifo sikashukela singalimaza imizwa emilenzeni nasezinyaweni zakho. Lokhu kungabangela ukungakhululeki, ukuqaqamba, nokushisa emilenzeni yakho. Lobuhlungu nokungakhululeki kungenza kube nzima ukulala kahle ebusuku. |
| Isifo Semilenze Engaphumli | Yilapho uzizwa sengathi imilenze yakho iyanyakaza ngokungalawuleki, sengathi awukwazi ukuyimisa. Ngezinye izikhathi kuzwakala sengathi kukhona okudonsa ngaphakathi kwemilenze yakho, njengobuhlungu. Lokhu kwenza kube nzima kakhulu ukulala. |
| Izinguquko emazingeni kashukela egazini (i-Hypoglycemia kanye ne-Hyperglycemia) | Kokubili ukwehla okungazelelwe kwamazinga kashukela egazini (hypoglycemia) kanye nokwenyuka okukhulu (hyperglycemia) kungathinta ubuthongo. Lapho amazinga kashukela enyuka, udinga ukuchama njalo ebusuku. Lokhu kuphazamisa ubuthongo bakho. Lapho amazinga kashukela ehla, ungase ujuluke, uzizwe ukhathazekile, futhi ungase ukuvuse. |
| Ukukhuluphala ngokweqile | Ukukhuluphala kuhlobene ngqo nokuhona kanye nokuphefumula okunzima ngesikhathi sokulala, kokubili okuyizithiyo ezinkulu zokulala kahle. |
Uzihlola kanjani lezi zinkinga zokulala?
Ngakho-ke uma unale nkinga, into yokuqala okufanele uyenze ukukhuluma nodokotela wakho ngayo. Uzokubuza imibuzo embalwa mayelana nokulala kwakho.
- Unenkinga yokulala ebusuku?
- Ingabe uvuka phakathi nobuthongo bakho?
- Ingabe uvame ukuzizwa ulele emini?
- Uyakhonkotha ebuthongweni bakho? Uzizwa sengathi uyacinana?
- Ingabe unezinhlungu noma ukungakhululeki emilenzeni yakho?
- Uyakhahlela imilenze yakho ebuthongweni bakho? Uyazulazula?
Kuye ngezimpendulo zale mibuzo, udokotela wakho angakudlulisela kuchwepheshe wezokulala uma kudingeka. Bangase futhi bakucele ukuthi wenze ukuhlolwa okukhethekile kokulala okubizwa ngokuthi i-polysomnogram . Lokhu kuhilela ukuchitha ubusuku bonke esibhedlela, usebenzisa imishini ukukala amaphethini akho okulala, amaza obuchopho, ukuphefumula, kanye nokushaya kwenhliziyo. Lokhu kungasiza ekutholeni imbangela eqondile yezinkinga zakho zokulala.
Yiziphi izindlela zokwelapha izinkinga zokulala ezihambisana nesifo sikashukela?
Izindaba ezinhle ukuthi kunezindlela zokwelapha cishe zonke lezi zimo. Ukwelashwa kuncike esimweni onaso.
Okubaluleke kakhulu: Noma yikuphi ukwelashwa noma imithi elandelayo kufanele isetshenziswe kuphela ngaphansi kweseluleko sikadokotela wakho. Ungalokothi uyisebenzise wedwa.
- Nge-Sleep Apnea: Ukwehlisa isisindo kubaluleke kakhulu. Ngaphezu kwalokho, udokotela wakho angase ancome ukusebenzisa umshini obizwa ngokuthi i-CPAP (Continuous Positive Airway Pressure) . Lokhu kuhilela ukulala nemaski encane phezu kwekhala lakho kanye/noma umlomo. Umfutho womoya ovela emshinini ugcina umoya wakho uvulekile, ukuze ungami.
- Ubuhlungu be-Peripheral Neuropathy:Kunezindlela zokwelapha ezahlukahlukene ezitholakalayo, kusukela ezinhlunguni ezivamile (njenge-Aspirin ne-Ibuprofen) kuya emithini ethinta ubuhlungu bemizwa (njenge-Gabapentin ne-Pregabalin).
- Nge-Restless Legs Syndrome: Kukhona nemithi ethile yalokhu. Ngezinye izikhathi, uma amazinga ensimbi emzimbeni ephansi, ungase unikezwe amaphilisi ensimbi.
- Ngokuqwasha: Imithi yesikhashana (njenge-'Diphenhydramine'), amaphilisi okulala anikezwa ngodokotela (njenge-'Zolpidem', i-'Eszopiclone'), kanye neminye imithi yokucindezeleka isetshenziswa ngemithamo ephansi njengokwelapha ukuqwasha.
Izinto ongazenza wena ukuze uthuthukise ubuthongo bakho
Ngaphezu kwemithi, izinguquko ezincane endleleni yakho yokuphila zingathuthukisa kakhulu ikhwalithi yokulala kwakho.
- Zijwayeze imikhuba yokuzola: Yenza izinto ezifana nokuzivocavoca kokuphefumula, ukuzindla, njll. ngaphambi kokulala. Lalela umculo ozolile.
- Ukuzivocavoca: Ukuzivocavoca nsuku zonke kungakusiza ulale kangcono, kodwa gwema ukuzivocavoca okunzima amahora ambalwa ngaphambi kokulala.
- Gwema lezi zinto kusihlwa: Gwema ukusebenzisa izinto ezifana nekhofi, itiye (i-caffeine), utshwala, kanye nogwayi (i-nicotine) ngemva kokuhlwa.
- Ungalali emini: Zama ukunciphisa ubuthongo basemini ngangokunokwenzeka. Ukwenza kanjalo kungenza kube nzima ukulala ebusuku.
- Sebenzisa umbhede wakho kulezi zinto kuphela: Kufanele usebenzise umbhede wakho kuphela ukulala nokwenza ucansi. Yeka ukubuka i-TV, ukufunda izincwadi, noma ukubuka ifoni yakho ngenkathi uhleli embhedeni. Khona-ke ubuchopho bakho buzobona ngokuzenzakalelayo ukuthi umbhede uyindawo yokulala.
- Uma ungakwazi ukulala: Esikhundleni sokujika embhedeni, vuka, uye kwelinye ikamelo, wenze okuthile okuphumuzayo (njengokufunda incwadi). Uma uzizwa ulele, buyela embhedeni.
- I-CBT: Ukwelashwa Kokuziphatha Kokuqonda (i-CBT) kuyindlela yokwelapha yokungalali kahle, engeyona eyemithi. Kuhilela ukukhuluma nomeluleki ukuze akusize ushintshe imicabango nemikhuba ephazamisa ubuthongo bakho.
Ingabe ukungalali kahle kungabangela isifo sikashukela?
Yebo. Lokhu kusebenza ngenye indlela. Ukungalali isikhathi eside, okwaziwa nangokuthi ukungalali isikhathi eside , kungaholela ekumelaneni ne-insulin, okwandisa ingozi yokuba nesifo sikashukela.
Kalula nje, ukulala kuthinta ngqo ama-hormone alawula indlala yethu kanye nesifiso sokudla. Isibonelo , i-leptin.Thatha i-hormone ebizwa ngokuthi. Uma singalali ngokwanele, le hormone iyancipha, futhi siba nesifiso esikhulu sokudla ama-carbohydrate, okungukuthi, ukudla okunesitashi (njengelayisi, isinkwa, amaswidi). Lokhu kungaholela ekukhuluphaleni kanye nesifo sikashukela.
Umlayezo Wokuya Nawe Ekhaya
- Kukhona ukuxhumana okuqinile phakathi kwesifo sikashukela nezinkinga zokulala, ngakho ungazinaki izinkinga zakho zokulala.
- Khuluma nodokotela wakho ngokukhululekile nganoma yiziphi izinkinga obhekene nazo, njengokuhona ebusuku, ukuminyana ngesikhathi ulele, ubuhlungu emilenzeni, kanye nokungalali.
- Kunezindlela zokwelapha eziphumelela kakhulu eziningi zalezi zimo, njengemishini ye-CPAP kanye nemithi.
- Ungenza umehluko omkhulu ngokuzivocavoca umzimba, ukudla ukudla okunempilo, kanye nokuzijwayeza inhlanzeko yokulala enhle.
- Gwema ukuzelapha ubuthongo noma ezinye izimpawu ngaphandle kweseluleko sikadokotela. Kungaba yingozi.
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