Kutheni Ndiziva Ndisozela Obugqithisileyo?

Umxholo

• Yintoni ebangela ukulala kakhulu?
• Ukulala ngokuphefumla
• Imilenze yesifo esinganyangekiyo
• Ingqele
• Uxinzelelo
• Iziphumo ebezingalindelekanga zonyango
• Ukwaluphala
• Ukuphathwa njani ngokugqithiseleyo?
• Ukulala ngokuphefumla
• Imilenze yesifo esinganyangekiyo
• Ingqele
• Uxinzelelo
• Iingxaki zokulala ezinxulumene nobudala
• Umgca wezantsi

Ukulala kakhulu yimvakalelo yokudinwa ngakumbi okanye yozela emini. Ngokungafaniyo nokudinwa, okungaphezulu ngamandla asezantsi, ukulala kakhulu kunokukwenza uzive udiniwe kangangokuba kuphazamise isikolo, umsebenzi, kwaye mhlawumbi ubudlelwane bakho kunye nokusebenza kwemihla ngemihla.

Ukulala kakhulu kuchaphazela ingqikelelo yabemi. Ayithathwa njengeyona meko, kodwa luphawu lwenye ingxaki.

Isitshixo sokoyisa ubuthongo obugqithisileyo kukufumanisa unobangela. Kukho iingxaki ezinxulumene nokulala ezinokushiya uzamla usuku kude.

Yintoni ebangela ukulala kakhulu?

Nayiphi na imeko ekugcina ungalali kakuhle ebusuku kunokubangela ukulala kakhulu emini. Ukulala emini kunokuba kuphela kwempawu oyaziyo. Eminye imiqondiso, enjengokurhona okanye ukukhaba, inokwenzeka xa ulele.

Kubantu abaninzi abanengxaki yokulala, liqabane lokulala elijonga ezinye iimpawu eziphambili. Nokuba siyintoni na isizathu, kubalulekile ukuba imeko yakho yokulala ihlolwe ukuba ukulala emini kukugcina ungalwenzi kakhulu usuku lwakho.

Phakathi kwezizathu eziqhelekileyo zokulala ngokugqithiseleyo zezi:

Ukulala ngokuphefumla

I-apnea yokulala yimeko enokubangela ukuba uyeke ukuphindaphinda kwaye uqale ukuphefumla ubusuku bonke. Ingakushiya uziva ulele ebudeni bemini.

I-apnea yokulala nayo inezinye iimpawu. Ezinye zazo zibandakanya:

• ukukhwaza kakhulu kunye nokukhefuzela umoya xa ulele
• ukuvuka ngomqala obuhlungu kunye nentloko
• iingxaki zokuqwalaselwa
• ukucaphuka

I-apnea yokulala nayo inokuba negalelo kuxinzelelo lwegazi kunye nezinye iingxaki zentliziyo, kunye nohlobo lwesibini lweswekile kunye nokukhuluphala.

Kukho iintlobo ezimbini eziphambili zokuphefumula kokulala. Zonke zinokubangela ubuthongo obuninzi, kuba zonke zikugcina ungalali ngokwaneleyo ebusuku. Iindidi zokuphefumla ubuthongo zezi:

• I-apnea yokulala ethintelayo (i-OSA). Oku kwenzeka xa izicwili zomqala womqala ziphumla ngelixa ulele kwaye zigubungela indlela yakho yomoya.
• I-apnea yokulala esembindini (CSA). Oku kwenzeka xa ingqondo ingathumeli imithambo-luvo efanelekileyo kwimisipha elawula ukuphefumla kwakho ngelixa ulele.

Imilenze yesifo esinganyangekiyo

Isifo semilenze engenasiphelo (i-RLS) ibangela umnqweno ongenakuphikiswa kunye nokungathandeki wokuhambisa imilenze yakho. Unokuba ulele phantsi ngoxolo xa uqala ukuziva unomsindo okanye urhawuzelelwa yimilenze yakho ebangcono xa usukuma kwaye uhamba. I-RLS yenza kube nzima ukulala, kukhokelela kubuthongo obugqithisileyo ngengomso.

Akucaci ukuba yintoni ebangela i-RLS, nangona inokuchaphazela ukuya kuthi ga kwiipesenti ezilishumi zabemi. Kukho ukubakho kwemfuza. Olunye uphando lubonisa ukuba i-iron encinci inokuba netyala. Uninzi lwezazinzulu zikholelwa ukuba iingxaki ze-basal ganglia yengqondo, ingingqi ejongene nokuhamba, zisengcambu ye-RLS.

Funda ngakumbi malunga ne-syndrome yemilenze engenakuphumla.

Ingqele

I-narcolepsy yingxaki yokulala engaqondwa kakuhle. Njenge-RLS, sisifo sengqondo. Nge-narcolepsy, ingqondo ayiwulawuli kakuhle umjikelo wokulala ngokuvuka ngokufanelekileyo. Unokulala kakuhle ubusuku bonke ukuba une-narcolepsy. Kodwa ngamaxesha athile kuyo yonke imini, unokuziva ulele kakhulu. Unokude ulale phakathi kwencoko okanye ngexesha lokutya.

I-narcolepsy ayiqhelekanga, mhlawumbi ichaphazela abantu abangaphantsi kwama-200,000 e-United States. Ihlala ichazwa gwenxa njengengxaki yengqondo okanye enye ingxaki yezempilo. Nabani na onokuba ne-narcolepsy, nangona ihlala ikhula kubantu abaphakathi kweminyaka ye-7 kunye ne-25.

Funda ngakumbi malunga ne-narcolepsy.

Uxinzelelo

Utshintsho olubonakalayo kwishedyuli yakho yokulala yenye yeempawu eziqhelekileyo zokudakumba. Unokulala kakhulu okanye ungaphantsi kakhulu kunangaphambili, ukuba unoxinzelelo. Ukuba awulali kakuhle ebusuku, kunokwenzeka ukuba ulale ngokwaneleyo emini. Ngamanye amaxesha utshintsho lokulala luphawu lokuqala loxinzelelo. Kwabanye abantu, utshintsho kwimikhwa yakho yokulala lwenzeka emva kokuvela kweminye imiqondiso.

Uxinzelelo lunezinto ezininzi ezinokubangela, kubandakanya amanqanaba angaqhelekanga eekhemikhali ezithile zobuchopho, iingxaki kwimimandla yengqondo elawula imood, okanye iziganeko ezixhwalekisayo ezenza kube nzima ukufumana umbono oqaqambileyo.

Funda ngakumbi ngoxinzelelo.

Iziphumo ebezingalindelekanga zonyango

Amanye amayeza abangela ukozela njengempembelelo esecaleni. Amayeza ahlala ebandakanya ukulala kakhulu aquka:

• amanye amayeza anyanga uxinzelelo lwegazi oluphezulu
• iziyobisi
• iziyobisi ezinyanga ukuxinana kwempumlo (antihistamines)
• amayeza anyanga isicaphucaphu nokugabha (i-antiemetics)
• Unyango lwengqondo
• amayeza sokuwa
• iziyobisi eziphatha uxinzelelo

Ukuba ucinga ukuba amayeza kagqirha akwenzela ukuba ulale, thetha nogqirha wakho ngaphambi kokuba uyeke ukuwathatha.

Ukwaluphala

bonisile ukuba abantu abadala bachitha ixesha elininzi ebhedini kodwa bafumana olona mgangatho uphantsi wokulala. Ngokophando, umgangatho wobuthongo uqala ukuba mandundu kubantu abadala abaphakathi. Njengoko sikhula, siba nexesha elincinci kwiindidi ezinzulu zokulala, kwaye sivuka ngakumbi ezinzulwini zobusuku.

Ukuphathwa njani ngokugqithiseleyo?

Iinketho zonyango zokulala kakhulu ziyahluka kakhulu, kuxhomekeka kwisizathu.

Ukulala ngokuphefumla

Olunye lonyango oluqhelekileyo kukuqhubeka koxinzelelo oluqinisekileyo lomoya (CPAP). Olu nyango lusebenzisa umatshini omncinci osecaleni kwebhedi empompa umoya ngombhobho oguqukayo ukuya kwimaski enxitywe phezu kwempumlo nomlomo wakho.

Iinguqulelo ezintsha zoomatshini be-CPAP banemaski encinci, efanelekileyo. Abanye abantu bakhalaza ukuba i-CPAP ingxola kakhulu okanye ayonwabanga, kodwa ihlala iyeyona nyango ye-OSA isebenzayo. Ngokuqhelekileyo unyango lokuqala luza kuphakanyiswa yiCSA.

Imilenze yesifo esinganyangekiyo

I-RLS ngamanye amaxesha inokulawulwa ngotshintsho kwindlela yokuphila. Ukuthanjiswa kwemilenze okanye ibhafu efudumeleyo ngaphambi kwexesha lokulala kunokunceda. Ukuzivocavoca kwangoko emini kunokunceda kwi-RLS kunye nokukwazi kwakho ukulala.

Ugqirha wakho unokuncoma izongezo zentsimbi ukuba kubonakala ngathi amanqanaba e-iron aphantsi. Ugqirha wakho unokuyalela amachiza okuthintela ukuhlutha ukulawula iimpawu ze-RLS. Ukuba kunjalo, qiniseka ukuba uxoxa ngeziphumo ebezingalindelekanga ezinokubakho kugqirha wakho okanye kwikhemesti.

Ingqele

Iimpawu ze-narcolepsy zinokunyangwa ngolunye uhlengahlengiso kwindlela ophila ngayo. Ngokufutshane, ii-naps ezicwangcisiweyo zinokunceda. Ukuncamathela kwishedyuli yokulala-yokuvuka rhoqo ebusuku nasekuseni kuyacetyiswa. Ezinye iingcebiso zibandakanya:

• ukwenza imithambo yemihla ngemihla
• ukuphepha i-caffeine okanye utywala ngaphambi kokulala
• ukuyeka ukutshaya
• ukuphumla ngaphambi kokulala

Zonke ezi zinto zinokukunceda ulale kwaye ulale ngcono ebusuku. Oku kunokunceda ukunciphisa ukulala emini.

Uxinzelelo

Ukunyanga uxinzelelo kunokwenziwa ngokudibanisa unyango, amayeza, kunye notshintsho kwindlela yokuphila. Amachiza oxinzelelo awasoloko eyimfuneko. Ukuba ugqirha wakho uyabancoma, banokufuneka okwethutyana.

Unokwazi ukoyisa ukudakumba ngokusebenzisa unyango oluthetha kunye nokwenza utshintsho olusempilweni, njengokusebenzisa kakhulu, ukusela utywala obuninzi, ukutya ukutya okusempilweni kunye nokufunda ukulawula uxinzelelo.

Iingxaki zokulala ezinxulumene nobudala

Utshintsho kwindlela yokuphila enokunceda ukunyanga i-narcolepsy inokunceda abantu abanengxaki yokulala enxulumene nobudala. Ukuba utshintsho lwendlela yokuphila lulodwa alwanele, thetha nogqirha wakho. Banokukunika amayeza okulala anokuphucula umgangatho wokulala kwakho.

Umgca wezantsi

Ukulala ngokwaneleyo kubalulekile kwimpilo entle. Ukuba unokuchonga unobangela wokulala kwakho kakhulu kwaye ufumane unyango, kuya kufuneka uzive unamandla kwaye ubenakho ukugxila emini.

Ukuba ugqirha wakho akakubuzi malunga nendlela yakho yokulala, zivolontiye iimpawu zakho zokulala emini uze uxoxe ngeendlela zokuzoyisa. Sukuphila ngokuziva udiniwe yonke imihla xa unokuba nemeko ephathwa ngokulula nangokukhuselekileyo.