Utshintsho lokuguga ebuthongweni

Ukulala ngokwesiqhelo kwenzeka ngokwamanqanaba aliqela. Umjikelo wokulala ubandakanya:

• Amaxesha angenakuphupha wokukhanya kunye nobuthongo obunzulu
• Amanye amaxesha okuphupha okusebenzayo (ukulala kwe-REM)

Umjikelo wokulala uphindaphindwa kaninzi ebusuku.

UTSHINTSHO OLUDALA

Iipateni zokulala zihlala zitshintsha njengoko uneminyaka yobudala. Uninzi lwabantu lufumanisa ukuba ukuguga kubangela ukuba babe nexesha elinzima lokulala. Bavuka rhoqo ebusuku nasebusuku.

Ixesha lokulala lilonke lihlala lilinganayo okanye linciphile kancinci (6.5 ukuya kwiiyure ezisi-7 ngobusuku). Kunokuba nzima ukulala kwaye unokuchitha ixesha elininzi ebhedini. Utshintsho phakathi kokulala kunye nokuvuka kuhlala kwenzeka ngequbuliso, nto leyo eyenza abantu abadala bazive ngathi bangabokukhanya okukhaphukhaphu kunasebutsheni.

Ixesha elincinci lichithwa ebuthongweni obunzulu, obunamaphupha. Abantu abadala bavuka umndilili wamaxesha ama-3 okanye ama-4 busuku ngabunye. Bayazi ngakumbi ukuba bavukile.

Abantu abadala bavuka rhoqo kuba bachitha ixesha elincinci ebuthongweni obunzulu. Ezinye izizathu zibandakanya ukufuna ukuphakama uze uchame (nocturia), unxunguphalo, kunye nokungonwabi okanye iintlungu ezivela kwizigulo zexesha elide (ezingapheliyo).

UMSEBENZI WOKUTSHINTSHA

Ubunzima bokulala yingxaki ecaphukisayo. Ukulala ixesha elide (okungapheliyo) kungoyena nobangela weengozi zemoto kunye noxinzelelo. Ngenxa yokuba abantu abadala balala kancinci kwaye bavuka rhoqo, banokuziva bethintelwa ukulala nangona ixesha labo lokulala lingatshintshanga.

Ukungalali ngokwaneleyo kunokubangela ukudideka kunye nolunye utshintsho lwengqondo. Iyanyangeka, nangona kunjalo. Ungazinciphisa iimpawu xa ulala ngokwaneleyo.

Iingxaki zokulala zikwangumqondiso oqhelekileyo woxinzelelo. Jonga umboneleli wezempilo ukufumanisa ukuba ngaba uxinzelelo okanye enye imeko yezempilo ichaphazela ukulala kwakho.

IINGXAKI EZIQHELEKILEYO

• Ukuphuthelwa yenye yeengxaki zokulala kubantu abadala.
• Ezinye iingxaki zokulala, ezinjenge-syndrome yemilenze engenakuphumla, i-narcolepsy, okanye i-hypersomnia nayo inokwenzeka.
• I-apnea yokulala, imeko apho ukuphefumla kuyeka khona ngexesha lokulala, kunokubangela iingxaki ezinzima.

UKUTHINTELWA

Abantu abadala basabela ngokwahlukileyo kumayeza kunabantu abadala abancinci. Kubaluleke kakhulu ukuthetha nomboneleli ngaphambi kokuba uthathe amayeza okulala. Ukuba kunokwenzeka, kuphephe ukulala amayeza. Nangona kunjalo, amayeza okulwa noxinzelelo anokuba luncedo kakhulu ukuba uxinzelelo luchaphazela ukulala kwakho. Ezinye i-anti-depressants azibangeli ziphumo zizezinye ezifana namayeza okulala.

Ngamanye amaxesha, i-antihistamine emnene isebenza ngcono kunepilisi yokulala yokuphelisa ukulala okungapheliyo. Nangona kunjalo, uninzi lweengcali zezempilo azizicebisi ezi ntlobo zamayeza kubantu abadala.

Sebenzisa amayeza okulala (njenge-zolpidem, i-zaleplon, okanye i-benzodiazepines) kuphela njengoko kucetyisiwe, kwaye okwexeshana. Amanye ala mayeza anokukhokelela kukuxhomekeka (kufuneka uthathe ichiza ukuze usebenze) okanye umlutha (ukusetyenziswa okunyanzelekileyo ngaphandle kweziphumo ezibi). Amanye ala machiza ayakha emzimbeni wakho. Unokuphuhlisa iziphumo ezinetyhefu ezinje ngokudideka, i-delirium, kunye nokuwa ukuba uzithatha ixesha elide.

Unokuthatha amanyathelo okukunceda ulale:

• Ukutya okulula okulula ngexesha lokulala kunokuba luncedo. Abantu abaninzi bafumanisa ukuba ubisi olufudumeleyo lwonyusa ubuthongo, kuba luqukethe i-amino acid yendalo, ethomalisayo.
• Gwema izikhuthazi ezifana ne-caffeine (efumaneka kwikofu, itiye, i-cola, kunye ne-tshokoleta) ubuncinane iiyure ezi-3 okanye ezi-4 ngaphambi kokulala.
• Sukuthatha isithongwana emini.
• Yenza umthambo ngamaxesha aqhelekileyo yonke imihla, kodwa hayi ngaphakathi kweeyure ezi-3 zokulala kwakho.
• Kuphephe ukukhuthaza kakhulu, okufana nemiboniso yeTV enogonyamelo okanye imidlalo yekhompyuter, ngaphambi kokulala. Ziqhelanise neendlela zokuphumla ngexesha lokulala.
• Musa ukubukela umabonwakude okanye usebenzise ikhompyuter yakho, iselfowuni, okanye ithebhulethi kwigumbi lokulala.
• Zama ukulala ngexesha elifanayo busuku ngabunye kwaye uvuke ngexesha elifanayo ntsasa nganye.
• Sebenzisa ibhedi kuphela xa ulele okanye usebenza ngokwesondo.
• Gwema iimveliso zecuba, ngakumbi ngaphambi kokulala.
• Buza umboneleli wakho ukuba ngaba nawaphi na amayeza owathathayo anokuchaphazela ukulala kwakho.

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

Xa uziva uyozela, buyela ebhedini uzame kwakhona. Ukuba awukwazi ukulala kwimizuzu engama-20, phinda inkqubo.

Ukusela utywala ngexesha lokulala kunokukwenza wozele. Nangona kunjalo, kungcono ukubuphepha utywala, kuba bunokukuvusa ebusuku kakhulu.

IMIBA ENXULUMENE

• Utshintsho lokuguga kwinkqubo yeemvakalelo
• Ukuphuthelwa

• Iipateni zokulala kwabaselula nakwabadala

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UWalston JD. I-sequelae eqhelekileyo yeklinikhi yokuguga. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 22.