Ukuphazamiseka kokulala kubantu abadala

Ukuphazamiseka kokulala kubantu abadala kubandakanya nayiphi na indlela yokuphazamiseka yokulala. Oku kunokubandakanya iingxaki zokuwa okanye zokulala, ukulala kakhulu, okanye isimilo esingaqhelekanga sokulala.

Iingxaki zokulala ziqhelekile kubantu abadala. Inani lokulala elifunekayo lihlala lihlala lihleli kuyo yonke iminyaka yabantu abadala. Oogqirha bancomela ukuba abantu abadala balale iiyure ezisi-7 ukuya kwezi-8 zokulala busuku ngabunye. Kubantu abadala abadala, ukulala kuncinci kwaye kunqabile kunokulala kubantu abancinci.

Umntu oneminyaka engama-70 ubudala osempilweni unokuvuka amatyeli aliqela ebusuku ngaphandle kwesifo.

Ukuphazamiseka kokulala kubantu abadala kunokubangelwa zezi zinto zilandelayo:

• Isifo se-Alzheimer
• Utywala
• Utshintsho kwiwotshi yangaphakathi yendalo yomzimba, ebangela abanye abantu ukuba balale kwangoko ngokuhlwa
• Isifo sexesha elide (esinganyangekiyo), njengokusilela kwentliziyo
• Amayeza athile, amayeza, izongezo, kunye neziyobisi zokuzonwabisa
• Uxinzelelo (uxinzelelo sisizathu esiqhelekileyo seengxaki zokulala kubantu bayo yonke iminyaka)
• Ingqondo kunye neemeko zenkqubo yeemvakalelo
• Ukungasebenzi kakhulu
• Intlungu ebangelwa zizifo ezifana nesifo samathambo
• Izikhuthazi ezifana ne-caffeine kunye ne-nicotine
• Ukuchama rhoqo ebusuku

Iimpawu ezinokuthi zenzeke zibandakanya:

• Kunzima ukulala
• Kunzima ukuxelela umahluko phakathi kobusuku nemini
• Ukuvuka kwasekuseni
• Ukuvuka rhoqo ebusuku (nocturia)

Umboneleli wezempilo uya kuthatha imbali kwaye enze uvavanyo lomzimba ukujonga izizathu zonyango kwaye amisele ukuba loluphi uhlobo lokungalali kakuhle okubangela ingxaki.

Umboneleli wakho unokucebisa ukuba wenze idayari yokulala okanye ukuba unesifundo sokulala (polysomnography).

Ukunciphisa iintlungu ezingapheliyo kunye nokulawula iimeko zonyango ezinje ngokuchama rhoqo kunokuphucula ukulala kwabanye abantu. Ukunyanga uxinzelelo kunokuphucula ukulala.

Ukulala kwigumbi elithulekileyo elingatshisi kakhulu okanye elibanda kakhulu kwaye ube nexesha lokuphumla lokuphumla kunokunceda ukuphucula iimpawu. Ezinye iindlela zokukhuthaza ukulala zibandakanya ezi ngcebiso zokuphila ngendlela esempilweni:

• Gwema ukutya okukhulu kungekudala ngaphambi kokulala. Ukutya okulula okulula ngexesha lokulala kunokuba luncedo. Abantu abaninzi bafumanisa ukuba ubisi olufudumeleyo lwonyusa ubuthongo, kuba luqukethe i-amino acid yendalo, ethomalisayo.
• Gwema izinto ezinjenge-caffeine ubuncinci iiyure ezi-3 okanye ezi-4 ngaphambi kokulala.
• Yenza umthambo ngamaxesha aqhelekileyo yonke imihla, kodwa hayi ngaphakathi kweeyure ezi-3 zokulala kwakho.
• Lala kwaye uvuke ngexesha elifanayo yonke imihla.
• Sukulala.
• Musa ukubukela umabonwakude okanye usebenzise ikhompyuter yakho, iselfowuni, okanye ithebhulethi kwigumbi lokulala.
• Gwema iimveliso zecuba, ngakumbi ngaphambi kokulala.
• Sebenzisa ibhedi kuphela xa ulele okanye usebenza ngokwesondo.

Ukuba awukwazi ukulala emva kwemizuzu engama-20, phuma ebhedini kwaye wenze umsebenzi ozolileyo njengokufunda okanye ukumamela umculo.

Gwema ukusebenzisa iipilisi zokulala ukukunceda ulale, ukuba kunokwenzeka. Zingakhokelela ekuxhomekekeni kwaye zingenza iingxaki zokulala zibe nzima ekuhambeni kwexesha ukuba awuzisebenzisi ngendlela eyiyo. Umboneleli wakho kufuneka avavanye umngcipheko wokulala emini, iziphumo zengqondo (zokuqonda) kunye nokuwa ngaphambi kokuba uqale ukuthatha amayeza okulala.

• Ukuba ucinga ukuba ufuna iipilisi zokulala, thetha nomboneleli wakho malunga nokuba zeziphi iipilisi ezikhuselekileyo kuwe xa uzisele ngokufanelekileyo. Ezinye iipilisi zokulala akufuneki ukuba zithathwe ixesha elide.
• Musa ukusela utywala nangaliphi na ixesha xa usebenzisa iipilisi zokulala. Utywala bungenza iziphumo ebezingalindelekanga zibe mbi ngakumbi.

ISILUMKISO: I-FDA icele abavelisi bamayeza athile obuthongo ukuba babeke iilebhile ezilumkisayo ezinamandla kwiimveliso zabo ukuze abathengi babenolwazi ngakumbi ngemingcipheko enokubakho. Imingcipheko enokwenzeka ngelixa uthatha amayeza anjalo kubandakanya ukusabela okungafunekiyo komzimba kunye nokuziphatha okuyingozi okunxulumene nokulala, kubandakanya ukuqhuba uqhuba Buza umboneleli wakho malunga nale ngozi.

Kubantu abaninzi, ukulala kuphucula ngonyango. Nangona kunjalo, abanye banokuqhubeka nokuphazamiseka ekulaleni.

Iingxaki ezinokubakho zezi:

• Ukusetyenziswa kotywala
• Ukusetyenziswa gwenxa kweziyobisi
• Ukwanda komngcipheko wokuwa (ngenxa yokuchama rhoqo ebusuku)

Biza ukuqeshwa kunye nomboneleli wakho ukuba ukungalali okanye ukulala kakhulu kuphazamisa ubomi bemihla ngemihla.

Ukufumana imithambo rhoqo kunye nokuthintela izizathu ezininzi zokuphazamiseka xa ulele kunye nokuvezwa okwaneleyo kukukhanya kwendalo kunokunceda ukulawula iingxaki zokulala.

Ukungalali - abantu abadala abadala

• Iipateni zokulala kwabaselula nakwabadala

I-Bliwise DL, iScullin MK. Ukwaluphala okuqhelekileyo. Ku: Kryger M, Roth T, Dement WC, ii-eds. Imigaqo kunye nokuziqhelanisa neyeza lokulala. Umhla wesi-6. IPhiladelphia, PA: Elsevier; I-2017: isahluko 3.

IZiko leSizwe kwiwebhusayithi yokuGuga. Ubusuku obuhle bokulala. www.nia.nih.gov/health/good-nights-sleep#:~:text=rest%20you%20need.-, Sleep%20and%20Aging,get%20enough%20sleep%20at%20night. Ukuhlaziywa ngoMeyi 1, 2016. Kufikeleleke ngoJulayi 19, 2020.

I-Shochat T, i-Ancoli-Israel S. Ukuphuthelwa kubantu abadala. Ku: Kryger M, Roth T, Dement WC, ii-eds. Imigaqo kunye nokuziqhelanisa neyeza lokulala. Umhla wesi-6. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 153.

I-Sterniczuk R, i-Rusak B.Ukulala ngokunxulumene nokuguga, ubuthathaka kunye nokuqonda. Ku: Gcwalisa i-HM, i-Rockwood K, i-Young J, ii-eds. Incwadi ka-Brocklehurst ye-Geriatric Medicine kunye neGerontology. Ngomhla we-8. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 108.