Isifo esingalunganga sokulala

Isifo esingalunganga sokulala sivuka ngaphandle kweshedyuli yokwenyani.

Esi sifo sinqabile. Ihlala isenzeka kubantu abanengxaki yokusebenza kwengqondo nabo abangenayo inkqubo yesiqhelo emini. Ixesha lokulala lilonke liqhelekileyo, kodwa iwotshi yomzimba ilahlekelwa ngumjikelo oqhelekileyo wokujikeleza.

Abantu abanokutshintsha kotshintsho lomsebenzi kunye nabahambi abahlala betshintsha imimandla yexesha banokuba nazo ezi mpawu. Aba bantu banemeko eyahlukileyo, njengokutshintsha kokulala ngengxaki yokulala okanye i-jet lag syndrome.

Iimpawu zinokubandakanya nayiphi na kwezi zinto zilandelayo:

• Ukulala okanye ukulala ngaphezulu kwesiqhelo emini
• Ingxaki yokulala nokulala ebusuku
• Ukuvuka rhoqo ebusuku

Umntu kufuneka okungenani abe ne-3 iziqendu zokulala ezingavumelekanga ngexesha leeyure ezingama-24 zokuchongwa ukuba unale ngxaki. Ixesha eliphakathi kweziqendu lihlala li-1 ukuya kwiiyure ezi-4.

Ukuba ukuxilongwa akucaci, umboneleli wezempilo unokuyalela isixhobo esibizwa ngokuba yi-actigraph. Esi sixhobo sijongeka njengewotshi yesihlahla, kwaye siyakwazi ukubona xa umntu elele okanye evukile.

Umboneleli wakho unokucela ukuba ugcine idayari yokulala. Le irekhodi lamaxesha olala ngawo kwaye uvuke. Idayari ivumela umboneleli ukuba avavanye iipateni zakho zomjikelo wokulala.

Injongo yonyango kukunceda umntu abuyele kumjikelo oqhelekileyo wokulala. Oku kunokubandakanya:

• Ukuseta ishedyuli yemihla ngemihla yemisebenzi kunye namaxesha okutya.
• Angahlali ebhedini emini.
• Sebenzisa unyango olukhanyayo kusasa kunye nokuthatha i-melatonin ngexesha lokulala. (Kubantu abadala, ngakumbi abo banesifo sengqondo esixhalabisayo, ii-sedatives ezinjenge-melatonin azicetyiswa.)
• Ukuqinisekisa ukuba igumbi limnyama kwaye lizolile ebusuku.

Isiphumo sihlala silungile kunyango. Kodwa abanye abantu bayaqhubeka nokufumana esi sifo, kwanonyango.

Uninzi lwabantu luneengxaki zokulala ngamanye amaxesha. Ukuba olu hlobo lwepateni yokuvuka ngokungaqhelekanga lwenzeka rhoqo kwaye ngaphandle kwesizathu, jonga umboneleli wakho.

Ukulala-wake syndrome - engagunyaziswanga; Isingqisho sokulala sokungahambi kakuhle - uhlobo olungaqhelekanga lokuvuka

• Ukulala ngokungaqhelekanga

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I-Auger RR, iBurgess HJ, i-Emens JS, iDeriy LV, uThomas SM, uSharkey KM. Isikhokelo sokuziqhelanisa nonyango kunyango lwe-intrinsic circadian isingqengqelo sokulala-ukuphazamiseka kwengqondo: i-ASWPD), ukulibaziseka kwesigaba sokulala (DSWPD), ukungalali iiyure ezingama-24 zokulala (N24SWD), kunye ukungaqheleki kokulala ukuvuka kwesingqi (ISWRD). Uhlaziyo lowama-2015: iAmerican Academy of Sleep Medicine isikhokelo sonyango. J Ikliniki yokulala ngeMed. Ngo-2015: 11 (10): 1199-1236. IINKCUKACHA: 26414986 pubmed.ncbi.nlm.nih.gov/26414986/.

IChokroverty S, Avidan AY. Ukulala kunye nokuphazamiseka kwayo. Ku: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, ii-eds. I-Neurology kaBradley kwiKlinikhi yokuziqhelanisa. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2016: isahl. 102.