Ukulala ukukhubazeka: yintoni, kutheni isenzeka kwaye ungayiphepha njani

Umxholo

• Iimpawu zokulala komzimba
• Kwenziwe ntoni ukuze uphume kubuthongo bokukhubazeka
• Izizathu eziphambili
• Ungakukhusela njani ukukhubazeka kokulala

Ukulala ukhubazekile kukuphazamiseka okwenzeka kanye emva kokuvuka okanye xa uzama ukulala kwaye kuthintela umzimba ukuba ungashukumi, nokuba ingqondo iphaphile. Yiyo loo nto umntu evuka kodwa engakwazi ukuhamba, ebangela unxunguphalo, uloyiko kunye noloyiko.

Kungenxa yokuba ngexesha lokulala ingqondo ikhulula zonke izihlunu ezisemzimbeni kwaye igcine zingashukumi ukuze amandla agcinwe kwaye athintele iintshukumo ezenzeka ngequbuliso ngexesha lamaphupha. Nangona kunjalo, xa kukho ingxaki yonxibelelwano phakathi kwengqondo nomzimba ngexesha lokulala, ingqondo inokuthatha ixesha ukubuyisa intshukumo emzimbeni, ibangele isiqendu sokukhubazeka kokulala.

Ngexesha lesiqendu ngasinye kunokwenzeka ukuba nemibono ivele, njengokubona okanye ukuziva umntu ecaleni kwebhedi okanye ukuva ingxolo engaqhelekanga, kodwa oku kubangelwa luxinzelelo olugqithisileyo kunye noloyiko olubangelwa kukusilela kolawulo lomzimba ngokwawo. Ukongeza, izandi eziviweyo zinokugwetyelwa ngokuhamba kwezihlunu zendlebe, eziqhubeka ukwenzeka nokuba zonke ezinye izihlunu zomzimba zikhubazekile xa ulele.

Nangona ukukhubazeka kokulala kunokwenzeka nakweyiphi na iminyaka, kuxhaphakile kulutsha nakubantu abadala abaphakathi kweminyaka engama-20 ukuya kwengama-30 ubudala, inxulumene nemikhwa yokulala engapheliyo kunye noxinzelelo olugqithisileyo. Ezi ziqendu zinokwenzeka izihlandlo ezininzi ngenyanga okanye ngonyaka.

Iimpawu zokulala komzimba

Iimpawu zokulala komzimba, ezinokukunceda ekuchongeni le ngxaki zezi:

• Ukungakwazi ukuhambisa umzimba nangona bekuthiwa uvukile;
• Ukuziva uphefumla kancinci;
• Ukuziva unxunguphalo kunye noloyiko;
• Ukuziva uwile okanye udada ngaphezulu komzimba;
• Iimbono zophicotho ezinjengamazwi okuva nezandi ezingafaniyo nendawo leyo;
• Ukuziva urhaxwa.

Nangona iimpawu ezixhalabisayo zinokubonakala, njengokuphefumla kancinci okanye ukuziva udada, ukulala ubuthongo akuyongozi okanye kusongela ubomi. Ngexesha leziqendu, izihlunu zokuphefumla kunye nawo onke amalungu abalulekileyo aqhubeka nokusebenza ngesiqhelo.

Kwenziwe ntoni ukuze uphume kubuthongo bokukhubazeka

Ukulala ukukhubazeka yingxaki eyaziwayo ehamba yedwa emva kwemizuzwana okanye imizuzu embalwa. Nangona kunjalo, kunokwenzeka ukuba uphume kule meko yokukhubazeka ngokukhawuleza xa umntu echukumisa umntu onesiqendu okanye xa umntu ekwazi ukucinga ngokufanelekileyo ngalo mzuzu kwaye egxile kuwo onke amandla akhe ukuzama ukuhambisa izihlunu zakhe.

Izizathu eziphambili

Oonobangela abaphambili abanokubangela ukuba umntu abe namava okukhubazeka kokulala zezi:

• Ukulala ngokungaqhelekanga, njengakwimeko yokusebenza ebusuku;
• Ukungalali ngokwaneleyo;
• Uxinzelelo;
• Lala ngesisu sakho.

Ukongeza, kukho iingxelo zokuba ezi ziqendu zinokubangelwa kukungalali kakuhle, njenge-narcolepsy kunye nezinye izifo zengqondo.

Ungakukhusela njani ukukhubazeka kokulala

Ukulala ukukhubazeka kuye kwahlala kuxhaphaka kubantu abaneendlela ezimbi zokulala, ke ngoko, ukuthintela iziqendu ezenzekileyo kuyacetyiswa ukuba kuphuculwe umgangatho wokulala, ngeendlela ezinje:

• Ukulala phakathi kweeyure ezi-6 ukuya kwezi-8 ngobusuku;
• Soloko ulala ngexesha elinye;
• Vuka yonke imihla ngaxeshanye;
• Gwema iziphuzo zamandla ngaphambi kokulala, ezifana nekhofi okanye iziphuzo ezithambileyo.

Kwiimeko ezininzi, ukulala nokukhubazeka kwenzeka kube kanye okanye kabini ebomini. Kodwa, xa isenzeka ngaphezu kwenyanga, umzekelo, kuyacetyiswa ukuba uqhagamshelane nogqirha wezigulo zengqondo okanye ugqirha ogxile ekuphazamiseni ubuthongo, obunokubandakanya ukusetyenziswa kweyeza lokuthomalalisa uxinzelelo, njengeClomipramine.

Jonga ezinye iingcebiso ezinceda ukuphucula ukulala kwaye ezinokunciphisa amathuba okuba ukhubazeke xa ulele: Iingcebiso ezilishumi zokulala kamnandi ebusuku.