Yintoni ukulala ngesondo?

Umxholo

• Iimpawu
• Oonobangela
• Imiba yomngcipheko
• Iziganeko
• Ukufuna uncedo
• Uxilongo
• Unyango
• Ukujongana neengxaki zokulala
• Utshintsho kumayeza
• Amayeza ezizathu ezingunobangela
• Amayeza amatsha
• Imbonakalo
• Iingcebiso zokulawula le meko
• Thetha neqabane lakho kunye nosapho
• Yenza indawo ekhuselayo
• Gwema izinto ezibangela
• Ziqhelanise nokucoceka kokulala

Ushwankathelo

Ukulala ukuhamba, ukulala ukuthetha, kunye nokulala ukulala zonke iintlobo zokuphazamiseka kokulala osenokuba weva ngaphambili. Usenokuba ukhe wanamava omnye okanye ngaphezulu.

Ingxaki yokulala ongayiqhelanga nayo kukulala ngesondo, okanye ukulala ngesondo. I-Sexsomnia, njengokulala, luhlobo lweparasomnia. Iparasomnia sisiphumo sobuchopho bakho ekubanjweni phakathi kwamanqanaba okulala. Eli nqanaba liphakathi linokukwenza uziphathe ngokungathi uvukile xa uleleyo.

Abantu abanesondo bahlangabezana nokuziphatha okunxulumene nesondo. Ezi ndlela zokuziphatha ziqala ngokuphulula amalungu esini ngokulalana. Unyango lweengxaki zokulala okanye zokuziphatha ezinokunyanga ukulala ngesondo, nako.

Iimpawu

Ukwabelana ngesondo kwahlukile kumaphupha esini. Amaphupha abelana ngesondo aqhelekanga kulutsha nakubantu abadala. La mava ahluke kakhulu kwisini. Abantu abanolu phazamiso baziphatha ngendlela yokuziphatha ngokwesondo ngelixa belele, rhoqo nabanye abantu.

Ubunzima ngeparasomnia efana nokulala ngesondo kukuba umntu onesifo unokungaqondi ukuba unayo. Amaqabane, abazali, abantu ohlala nabo, okanye abahlobo banokuqala ngokuqaphela indlela abaziphethe ngayo. Umntu onale meko akanokwazi ukuba kwenzeka de omnye umntu abazise.

Ukuziphatha okuqhelekileyo ngesondo kubandakanya:

• ukuwola okanye ukunciphisa umdlalo weqonga kunye neqabane lokulala
• Ukuthintela i-pelvic
• Ukuziphatha okulingisa ukulala ngesondo
• ukuphulula amalungu esini
• isondo
• I-orgasm engaqhelekanga
• iglasi, ukujonga okungenamntu emehlweni ngeli xesha lokuziphatha
• ukungazi ngokuziphatha kamva

Ukuba umntu akayazi indlela yokuziphatha emva kokuba bevukile, oku kunokuba luphawu lweparasomnia. Umntu ohlangabezana nokwabelana ngesondo usenokuthi uvule amehlo aze enze into ephaphileyo. Nangona kunjalo, bafumana i-amnesic episode kwaye abayi kukhumbula nto.

Ngokufanayo, utshintsho olufihlakeleyo kwindlela yokuziphatha ngokwesondo kunokuba luphawu lokungalali kakuhle. Abantu abalala ngesondo banokuqina ngakumbi ngexesha lokulala ngesondo kunokuba kungenjalo. Ukuthintela kunokuba sezantsi kuba belele, ke indlela yokuziphatha inokubonakala yahlukile kumaqabane.

Oonobangela

Akucaci ukuba yintoni ebangela abanye abantu bahlakulele isini, kodwa oogqirha bayazazi izinto ezininzi ezinokuba negalelo kuyo. Oku kubandakanya:

• ukungalali ngokwaneleyo
• ukwanda koxinzelelo
• ixhala
• ukudinwa
• amayeza athile
• ukusela utywala
• usebenzisa iziyobisi zokuzonwabisa okanye amayeza kagqirha awumiselweyo
• iipateni zokulala ezingaqhelekanga

Imiba yomngcipheko

Iimeko zonyango ezisisiseko zinokubangela isexia, naso. Ezi meko zihlala ziphazamisa ukulala. Ziquka:

• iingxaki zokulala ngaxeshanye, kubandakanya ukulala ukuthetha okanye ukulala
• isifo somlenze esingazinzanga
• ukuthintela ukuphefumla xa ulala
• ukulala okuhlobene nokulala
• isifo se-reflux sesifo se-gastroesophageal (GERD)
• ukwenzakala entloko
• migraines

Iziganeko

Akucaci ukuba i-sexsomnia ixhaphake kangakanani, kodwa ithathwa njengonqabileyo. Olunye uphononongo lufumanise ukuba iipesenti ezisi-8 zabantu kwiklinikhi yokuphazamiseka kokulala eCanada babonisa iimpawu zesini. Amadoda aphantse amatyeli amathathu kunabafazi ukuba babe nesifo. Abasetyhini ababelana ngesondo ngesini kunokwenzeka ukuba baphulula amalungu esini.

Gcina ukhumbula ukuba iziphumo zophando zibandakanya kuphela abantu kwiklinikhi ethile yokuphazamiseka kubuthongo. Imeko leyo inqabile ukuba ixhaphake kakhulu kubemi ngokubanzi.

Abantu abafumana ukuphazamiseka abanako ukuxela iimpawu zabo kuba banokuziva baneentloni okanye baneentloni okanye bengayazi imeko yabo. Oko kunokuthetha ukuba amatyala amaninzi ayenzeka kunokuba aziwa. Kubathathi-nxaxheba abangama-832 kuphononongo lwaseCanada, bane kuphela abavakalise inkxalabo malunga nokwabelana ngesondo ngexesha lokubonisana neengcali zokulala.

Ukufuna uncedo

Ukwenza izinto ongenakukhumbula uzenza ngelixa uleleyo kungothusa. Ezinye zeendlela zokuziphatha ngokwesondo zingenabungozi, njengokuphulula amalungu esini. Kwabanye, banokuba nzima kakhulu. Ngapha koko, isondo sisetyenziswe njengakwimeko zodlwengulo.

Amaqabane abantu ababelana ngesondo kunye nokuba neempawu zokuziphatha kungumqondiso wokungoneliseki kubudlelwane. Oku kunokukhokelela kukhula phakathi kwakho nomntu omthandayo.

Zonke ezi zizathu ezifanelekileyo zokufuna uncedo kwingxaki yakho yokulala. Ukuba iqabane lakho okanye umntu omthandayo uxela indlela yokuziphatha engaqhelekanga kuwe kwezi veki zimbalwa okanye kwiinyanga, yenza idinga nengcali yokulala. Ukuba awazi enye, cela ingcebiso kugqirha wosapho lwakho.

Uxilongo

Ngaphambi kokuba ubone ugqirha wakho, cela nabani na oye wabona indlela oziphethe ngayo xa ulele ukuba ubhale phantsi oko bakubonileyo. Kuya kufuneka ugcine ingxelo yeepatheni zakho zokulala.

Ingxelo yezi ziqendu zesondo zokulala inokwanela ukuba ugqirha wakho afumane imeko. Ukuba ayisiyiyo, banokucela ukuba uye kufundo lokulala.

Izifundo zokulala ziqhutywa kwizibonelelo zonyango ezizodwa. Uvavanyo, olubizwa ngokuba yi-polysomnography, lirekhoda oku kulandelayo xa ulele:

• amaza engqondo
• inqanaba lentliziyo
• iphethini yokuphefumla
• ukuhamba kwamehlo nomlenze

Ngobunye ubusuku kwiziko lokulala linokwanela. Ugqirha wakho unokucela ukuba uhlale ubusuku obuninzi ukuze bakwazi ukuqonda ngokubanzi iipateni zakho zokulala. Ukuba iziphathamandla zenzeka ngelixa uhlala kwiziko lokulala, oku kunokuqinisekisa ukuxilongwa ngugqirha.

Ukuba isiqendu sesondo asenzeki ngelixa ukwiziko lokufunda, ugqirha wakho unokucela izifundo ezongezelelweyo kamva. Banokuzama ezinye iimvavanyo ukufumanisa izizathu ezinokubangela.

Unyango

Unyango lwesondo luhlala luphumelela kakhulu. Oku kubandakanya:

Ukujongana neengxaki zokulala

Ukuba i-sexsomnia inokuba sisiphumo sesinye isifo sokulala, njengokuphefumla xa ungalali okanye isifo somlenze ongazinzanga, ukunyanga isifo esingaphantsi kunokumisa nokuziphatha okungalindelekanga ngokwesondo. I-apnea yokulala, umzekelo, ihlala inyangwa ngoxinzelelo oluqhubekayo lomatshini womoya (CPAP).

Utshintsho kumayeza

Ukuba uqale amayeza amatsha kungekudala ngaphambi kokuziphatha kwesini, ukutshintsha amayeza kunokumisa ukuphazamiseka. Amayeza okulala, kubandakanya neekhawuntareni, kunokubangela iziqwenga zeparasomnia

Amayeza ezizathu ezingunobangela

Iimeko ezinje ngoxinzelelo, uxinzelelo kunye noxinzelelo zinokuba negalelo kwisini kunye nokulala okungalunganga. Amayeza okanye unyango oluthethwayo lunokukhetha unyango olunokuphelisa isimilo sakho.

Amayeza amatsha

Ngelixa amanye amayeza anokukhokelela kwisini, abanye banokukunceda ukuyeka. Amayeza okulwa noxinzelelo kunye namayeza okulwa nokuhlutha anokumiselwa.

Imbonakalo

Ukunyanga oonobangela abasebenza ngempumelelo ukuphatha isexia kwiimeko ezininzi. Ngamanye amaxesha unokuphinda ufumane amava ezesondo kwakhona, ngakumbi ukuba iipateni zakho zokulala ziyatshintsha okanye uhlakulela ukuphazamiseka kokulala. Uninzi lwabantu luya kufumana isiqabu kunyango.

Iingcebiso zokulawula le meko

Olu tshintsho kwindlela yokuphila lunokunciphisa umngcipheko wesini kunye nokuthintela iziqendu ezizayo:

Thetha neqabane lakho kunye nosapho

Ukwabelana ngesondo kunokubeka abantu ebomini bakho emngciphekweni. Inokuchaphazela nolwalamano lomntu. Kubalulekile ukuba wazise abantu obathandayo malunga nokuxilongwa, indlela oyinyanga ngayo, kunye nento abanokuyenza ukukunceda. Ukunyaniseka yeyona migaqo ilungileyo.

Yenza indawo ekhuselayo

Kude kube kusebenza unyango, setha indawo ekhuselekileyo yakho kunye nabantu obathandayo.

• lala kumagumbi ahlukeneyo okulala
• uzifake kwigumbi elinomnyango ovaliweyo
• cwangcisa ii-alamu ezinokulumkisa abantu xa ujikeleza

Gwema izinto ezibangela

Ukusela utywala kunye nokutya iziyobisi kunokukhokelela ekulaleni ngesondo. Ukuchonga ezo zinto zinokukunceda uthintele iziqendu zesini.

Ziqhelanise nokucoceka kokulala

Ukulala rhoqo rhoqo ebusuku kubaluleke kakhulu ukuthintela isini. Ukungalali ngokwaneleyo kunye notshintsho kwipateni yokulala kungakhokelela kwiziqendu zesifo. Beka ixesha lokulala, kwaye unamathele kulo.