Amaphupha amabi

Iphupha elibi liphupha elibi elivelisa uloyiko, uloyiko, uxinzelelo okanye uxinzelelo.

Amaphupha amabi aqala ngaphambi kweminyaka eli-10 kwaye ahlala ethathwa njengenxalenye yobuntwana. Zidla ngokuxhaphaka kakhulu kumantombazana kunamakhwenkwe. Amaphupha amabi anokubangelwa yimicimbi ebonakala ngathi yinto yesiqhelo, njengokuqala kwisikolo esitsha, ukuthatha uhambo, okanye ukugula kancinci kumzali.

Amaphupha amabi anokuqhubeka ebudaleni. Zingayenye yeendlela ingqondo zethu ezijongana noxinzelelo kunye noloyiko lobomi bemihla ngemihla. Iphupha elinye okanye nangaphezulu ngexesha elifutshane kunokubangelwa ngu:

• Esona siganeko sibalulekileyo ebomini, njengokulahlekelwa ngumntu omthandayo okanye isiganeko esibuhlungu
• Ukwanda koxinzelelo ekhaya okanye emsebenzini

Amaphupha amabi anokubangelwa ngu:

• Iyeza elitsha elimiselwe ngumboneleli wakho wezempilo
• Ukurhoxiswa kotywala ngequbuliso
• Ukusela kakhulu utywala
• Ukutya ngaphambi nje kokuba ulale
• Iziyobisi ezingekho mthethweni ezitratweni
• Ukugula ngumkhuhlane
• Izinto zokulala ezingaphaya kwekhawuntareni kunye namayeza
• Ukuyeka iziyobisi ezithile, ezinje ngeepilisi zokulala okanye iipilisi zeentlungu ze-opioid

Amaphupha aphindaphindiweyo angangumqondiso woku:

• Ingxaki yokuphefumla xa ulele (i-apnea yokulala)
• Uxinzelelo lwasemva koxinzelelo (PTSD), olunokwenzeka emva kokuba usibonile okanye wasifumana isiganeko esibuhlungu esabandakanyeka kwisoyikiso sokwenzakala okanye ukufa
• Ukuxhalaba okukhulu okanye uxinzelelo
• Ingxaki yokulala (umzekelo, i-narcolepsy okanye i-sleep terror disorder)

Uxinzelelo yinto eqhelekileyo ebomini. Ngexabiso elincinci, uxinzelelo lulungile. Inokukukhuthaza kwaye ikuncede wenze okungakumbi. Kodwa ukuxinezeleka kakhulu kunokuba yingozi.

Ukuba unoxinzelelo, cela inkxaso kubahlobo nakwizihlobo. Ukuthetha ngento oyicingayo kunokunceda.

Ezinye iingcebiso zibandakanya:

• Landela umkhwa wokomelela komzimba, ngokwenza umthambo, ukuba kunokwenzeka. Uya kufumanisa ukuba uya kukwazi ukulala ngokukhawuleza, ulale nzulu, kwaye uvuke uziva uhlaziyekile.
• Nciphisa icaffeine kunye notywala.
• Yenza ixesha elininzi kwizinto onomdla kuzo kunye nezinto ozithandayo.
• Zama iindlela zokuphumla, ezinje ngemifanekiso ekhokelwayo, ukumamela umculo, ukwenza iyoga, okanye ukucamngca. Ngokwenza okuthile, ezi ndlela zinokukunceda ukunciphisa uxinzelelo.
• Mamela umzimba wakho xa ikuxelela ukuba ucothise okanye uthathe ikhefu.

Ziqhelise imikhwa elungileyo yokulala. Lala ngexesha elifanayo busuku ngabunye kwaye uvuke ngexesha elifanayo ntsasa nganye. Kunqande ukusetyenziswa ixesha elide kweenzolo, kunye necaffeine kunye nezinye izinto ezikhuthazayo.

Xelela umboneleli wakho ukuba ngaba amaphupha amabi aqale emva nje kokuba uqale ukuthatha iyeza elitsha. Baza kukuxelela ukuba uyeke ukuthatha la mayeza. SUKUYEKE ukuyithatha ngaphambi kokuthetha nomboneleli wakho.

Ngobusuku obubangelwa ziziyobisi zasezitalatweni okanye ukusetyenziswa kotywala rhoqo, cela ingcebiso kumboneleli wakho ngeyona ndlela ikhuselekileyo neyona isebenzayo yokuyeka

Nxibelelana nomboneleli wakho ukuba:

• Unamaphupha amabi ngaphezu kwesinye ngeveki.
• Amaphupha amabi ayakumisa ekuphumleni ebusuku, okanye ekuqhubeni imisebenzi yakho yemihla ngemihla ixesha elide.

Umboneleli wakho uyakukuvavanya kwaye abuze imibuzo malunga namaphupha amabi onawo. Amanyathelo alandelayo anokubandakanya:

• Uvavanyo oluthile
• Utshintsho kumayeza akho
• Amayeza amatsha anokunceda kwezinye zeempawu zakho
• Ukuthunyelwa kumboneleli wezempilo yengqondo

UArnulf I. Amaphupha amabi kunye nokuphazamiseka kwamaphupha. Ku: Kryger M, Roth T, Dement WC, ii-eds. Imigaqo kunye nokuziqhelanisa neyeza lokulala. Umhla wesi-6. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 104.

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.

IPigeon WR, uMellman TA. Amaphupha kunye namaphupha amabi emva koxinzelelo lwasemva koxinzelelo. Ku: Kryger M, Roth T, Dement WC, ii-eds. Imigaqo kunye nokuziqhelanisa neyeza lokulala. Umhla wesi-6. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 55.