Ukulala Ukukhubazeka

Umxholo

• Ziziphi iimpawu zokulala komzimba?
• Zintoni izizathu kunye nemingcipheko yokulala komzimba?
• Ufumanisa njani ukuba ukhubazekile xa ulele?
• Zeziphi iindlela zokhetho zokulala nokukhubazeka?
• Ndingakuthintela njani ukukhubazeka kokulala?

Ukulala ukhubazekile kukuphulukana okwethutyana nokusebenza kwezihlunu ngelixa ulele.

Oku kwenzeka kakhulu:

• njengomntu oleleyo
• kungekudala emva kokuba belele
• ngelixa bevuka

Ngokwe-American Academy of Sleep Medicine, abantu abanokukhubazeka ubuthongo bahlala befumana le meko okokuqala phakathi kweminyaka eli-14 ukuya kweli-17 ubudala.

Yimeko eqhelekileyo yokulala. Abaphandi baqikelela ukuba phakathi kwe-5 kunye ne-40 ipesenti yabantu abafumana le meko.

Iziqendu zokukhubazeka kokulala zinokwenzeka kunye nenye ingxaki yokulala eyaziwa ngokuba yi-narcolepsy.

I-narcolepsy sisifo esingapheliyo sokulala esibangela ukozela okukhulu kunye "nokuhlaselwa kokulala" ngesiquphe imini yonke. Nangona kunjalo, abantu abaninzi abangenayo i-narcolepsy banokufumana ukukhubazeka kokulala.

Le meko ayinabungozi. Nangona inokuziva yothusa abanye, akukho ngenelelo lonyango oluqhelekileyo luyimfuneko.

Ziziphi iimpawu zokulala komzimba?

Ukulala ukukhubazeka akuyiyo ingxamiseko yonyango. Ukuqhelana neempawu kunokubonelela ngoxolo lwengqondo.

Eyona nto ixhaphakileyo yesiqendu sokukhubazeka kokulala kukungakwazi ukuhamba okanye ukuthetha. Isiqendu sinokuhlala imizuzwana embalwa ukuya kwimizuzu emi-2.

Unokuba namava:

• uziva ngathi kukho into ekutyhalelayo ezantsi
• uziva ngathi kukho umntu okanye into egumbini
• ndiziva ndisoyika
• amava e-hypnagogic kunye ne-hypnopompic (HHEs), achazwa njengokubona izinto ezingekhoyo ngexesha, ngaphambili okanye emva kokulala

U-Priyanka Vaidya, MD, uqaphele ukuba ezinye iimpawu zinokubandakanya:

• ubunzima bokuphefumla
• ukuziva ngathi uza kufa
• ukubila
• iintlungu zemisipha
• intloko ebuhlungu
• paranoia

Iziqendu zihlala ziphela ngokwazo, okanye xa omnye umntu ekuchukumisa okanye ekuhambisa.

Usenokuba uyayazi into eyenzekayo kodwa awusakwazi ukuhamba okanye ukuthetha ngexesha lesiqendu. Unokuphinda ukhumbule iinkcukacha zeso siqendu emva kokunyamalala okwethutyana.

Kwiimeko ezinqabileyo, abanye abantu baba nemibono efana nephupha enokubangela uloyiko okanye ixhala, kodwa oku kuba nemibono akunabungozi.

Zintoni izizathu kunye nemingcipheko yokulala komzimba?

Abantwana kunye nabantu abadala bayo yonke iminyaka banokufumana ukukhubazeka kokulala. Nangona kunjalo, amaqela athile asemngciphekweni omkhulu kunamanye.

Amaqela asemngciphekweni okhulayo abandakanya abantu abanezi meko zilandelayo:

• ukuphuthelwa
• isiqwenga
• ukuphazamiseka koxinzelelo
• uxinzelelo olukhulu
• ukuxhuzula
• Uxinzelelo lwasemva koxinzelelo lwasemva (PTSD)

Ukulala nokukhubazeka kuhlala kubangelwa kukungabikho konxibelelwano phakathi kwengqondo nomzimba, okwenzeka ngexesha lokulala, utshilo uVaidya.

Ukwaphawula ukuba izizathu eziqhelekileyo zibandakanya:

• ukulala kakubi, okanye ukungabi neendlela ezifanelekileyo zokulala eziyimfuneko ekulaleni okuhle
• iingxaki zokulala njenge-apnea yokulala

Ukuba neshedyuli yokulala ephazamisekileyo ikwanxulunyaniswa nokukhubazeka kokulala. Imizekelo apho ishedyuli yakho yokulala inokuphazanyiswa kubandakanya ukusebenza iishifti zasebusuku okanye ukukhutshwa kwejeti.

Kwezinye iimeko, ukulala nokukhubazeka kubonakala kuqhuba kwiintsapho. Nangona kunjalo, oku kunqabile. Abukho ubungqina obucacileyo benzululwazi bokuba le meko ililifa.

Ukulala kumqolo wakho kunokunyusa amathuba akho esiqendu. Ukungabikho kokulala kunokunyusa umngcipheko wokulala komzimba.

Ufumanisa njani ukuba ukhubazekile xa ulele?

Akukho mvavanyo zonyango ziyafuneka ukufumanisa ukukhubazeka kokulala.

Ugqirha wakho uya kukubuza malunga neendlela zakho zokulala kunye nembali yonyango. Banokukucela ukuba ugcine idayari yokulala, ubhale amava akho ngexesha lokulala komzimba.

Kwezinye iimeko, ugqirha wakho unokucebisa ukuba uthathe inxaxheba kwisifundo sokulala ubusuku bonke ukulandelela amaza akho obuchopho kunye nokuphefumla ngexesha lokulala. Oku kuhlala kunconyelwa kuphela ukuba ukukhubazeka kokulala kubangela ukuba ungalali.

Zeziphi iindlela zokhetho zokulala nokukhubazeka?

Iimpawu zokulala ukukhubazeka zihlala zisombulula ngaphakathi kwemizuzu kwaye azibangeli ziphumo zomzimba zihlala zikhona okanye ukwenzakala. Nangona kunjalo, amava anokuphazamisa kwaye oyike.

Ukulala ukukhubazeka okwenzeka kwedwa akudingi unyango. Kodwa abo banempawu zokuxhatshazwa kufuneka badibane nodokotela. Oku kubaluleke ngakumbi ukuba iimpawu ziphazamisa umsebenzi kunye nobomi basekhaya.

Ugqirha wakho unokumisela amachiza athile ukukunceda ulawule ukukhubazeka xa ulele ukuba isifo sengqumbo sesona sizathu siphambili.

Olona nyango luxhaphake ngokuxhaphakileyo zizinto ezikhuthazayo kunye nokukhetha i-serotonin reuptake inhibitors (i-SSRIs), enjenge fluoxetine (Prozac). Izinto ezikhuthazayo zikunceda uhlale uphaphile.

Ii-SSRI zinceda ukulawula iimpawu ezinxulunyaniswa ne-narcolepsy.

Ugqirha wakho unokuyalela isifundo sokulala esibizwa ngokuba yi-polysomnography.

Iziphumo zophando ziya kunceda ugqirha wakho ukuba enze uxilongo, ukuba uziva ukhubazekile ebuthongweni kunye nezinye iimpawu ze-narcolepsy. Olu hlobo lokufunda ludinga ukuhlala esibhedlele okanye kwiziko lokulala.

Kolu phando, umboneleli wezempilo uya kubeka ii-electrode kwisilevu sakho, entlonzeni, nakumphetho ongaphandle weenkophe zakho. Ii-electrode zilinganisa umsebenzi wombane kwimisipha yakho nakumaza engqondo.

Baza kujonga ukuphefumla kwakho kunye nokubetha kwentliziyo. Ngamanye amaxesha, ikhamera iya kurekhoda ukuhamba kwakho ngexesha lokulala.

UVaidya ukholelwa ukuba esona sitshixo sokunciphisa ukukhubazeka kokulala kukuphucula ucoceko lokulala ngokubambelela kwinkqubo elungileyo yokulala, ebandakanya:

• ukunqanda ukukhanya okuluhlaza okwesibhakabhaka ngaphambi kokulala
• Ukuqinisekisa ukuba iqondo lobushushu ligcinwe liphantsi

Ezi ndlela zokulala zinokunceda ekuqinisekiseni ukuba ufumana ukuphumla okungcono ebusuku.

Ndingakuthintela njani ukukhubazeka kokulala?

Unokunciphisa iimpawu okanye ukuphindaphinda kweziqendu ngeenguqu ezimbalwa zendlela yokuphila elula, enje:

• Nciphisa uxinzelelo ebomini bakho.
• Zilolonge rhoqo kodwa ungasondeli kwixesha lokulala.
• Phumla ngokwaneleyo.
• Gcina ishedyuli yokulala rhoqo.
• Gcina umkhondo wamayeza owathathayo nangayiphi na imeko.
• Yazi imiphumo emibi kunye nokusebenzisana kwamayeza akho ahlukeneyo ukuze unqande imiphumo emibi, kuquka nokulala komzimba.
  

UVaidya uqaphele ukuba ukulandela ezi ngcebiso kunokunceda ekuthinteleni ukukhubazeka kokulala:

• unyango
• Ukucebisa ngomothuko
• Ukuzilolonga ngeyoga kunye nokuphefumla ukubuyisa le ngqondo yearhente emzimbeni wakho

Ukuba unempilo yengqondo, enje ngoxinzelelo okanye uxinzelelo, ukuthatha uxinzelelo kunokunciphisa iziqendu zokukhubazeka ubuthongo.

Amayeza okulwa noxinzelelo anokunceda ukunciphisa inani lamaphupha onawo, anciphisa ukukhubazeka kokulala.