Iingxaki zokulala

Umxholo

• Isishwankathelo
• Yintoni ukulala?
• Ziziphi iingxaki zokulala?
• Yintoni ebangela iingxaki zokulala?
• Ziziphi iimpawu zokuphazamiseka kokulala?
• Zifunyaniswa njani iingxaki zokulala?
• Luthini unyango lwezifo zokulala?

Isishwankathelo

Yintoni ukulala?

Ukulala yinkqubo entsonkothileyo yebhayoloji. Ngelixa uleleyo, akukho zingqondweni, kodwa ingqondo kunye nemisebenzi yomzimba isasebenza. Benza imisebenzi emininzi ebalulekileyo ekunceda ukuba uhlale usempilweni kwaye usebenze ngokusemandleni akho. Ke xa ungalali ngokwaneleyo, yenza okungaphaya kokuziva ukhathele. Inokuchaphazela impilo yakho engokwasemzimbeni nasengqondweni, ukucinga nokusebenza kwansuku zonke.

Ziziphi iingxaki zokulala?

Ukuphazamiseka kokulala ziimeko eziphazamisa iindlela zakho zokulala eziqhelekileyo. Kukho ukuphazamiseka okungaphezulu kwama-80 kokulala. Ezinye iintlobo eziphambili zibandakanya

• Ukuphuthelwa- ukungakwazi ukulala kwaye ulale. Le ngxaki eqhelekileyo yokulala.
• I-apnea yokulala - ingxaki yokuphefumla apho uyeka khona ukuphefumla imizuzwana eli-10 okanye nangaphezulu xa ulele
• Isifo semilenze engenasiphelo (RLS) -ukukhala okanye ukuqaqamba emilenzeni, kunye nomnqweno onamandla wokuzihambisa
• Hypersomnia-ukungakwazi ukuhlala uphaphile emini. Oku kubandakanya i-narcolepsy, ebangela ukulala kakhulu emini.
• Ukuphazamiseka kwisingqino se-circadian-iingxaki kumjikelo wokuvuka kokulala. Zikwenza ungakwazi ukulala kwaye uvuke ngexesha elifanelekileyo.
• I-Parasomnia-yenza ngeendlela ezingaqhelekanga xa ulele, ulele okanye uvuka ebuthongweni, njengokuhamba, ukuthetha, okanye ukutya

Abanye abantu abaziva bediniwe emini banengxaki yokulala yokwenene. Kodwa kwabanye, eyona ngxaki ayivumeli ixesha elaneleyo lokulala. Kubalulekile ukulala ngokwaneleyo ubusuku ngabunye. Ubungakanani bokulala obudingayo buxhomekeke kwizinto ezininzi, kubandakanya iminyaka yakho, indlela ophila ngayo, impilo yakho, nokuba ufumene ubuthongo obaneleyo kutsha nje. Uninzi lwabantu abadala ludinga malunga neeyure ezingama-7-8 ubusuku ngabunye.

Yintoni ebangela iingxaki zokulala?

Kukho izizathu ezahlukeneyo zokulala ezahlukeneyo, kubandakanya

• Ezinye iimeko, ezinjengesifo sentliziyo, isifo semiphunga, ukuphazamiseka kwemithambo-luvo kunye nentlungu
• Izifo zengqondo, kubandakanya ukudakumba noxinzelelo
• Amayeza
• Imfuza

Ngamanye amaxesha unobangela awaziwa.

Kukho izinto ezinokuthi zibe negalelo kwiingxaki zokulala, kubandakanya

• Caffeine kunye notywala
• Ishedyuli engaqhelekanga, njengokusebenza ebusuku
• Ukwaluphala. Njengokuba abantu bekhula, bahlala belala kancinci okanye bachithe ixesha elincinci kubunzulu bokulala. Bavuswa ngokulula ngakumbi.

Ziziphi iimpawu zokuphazamiseka kokulala?

Iimpawu zokuphazamiseka kokulala zixhomekeke kwisifo esithile. Ezinye zeempawu zokuba unengxaki yokulala zibandakanya oko

• Uhlala uthatha ngaphezulu kwemizuzu engama-30 busuku ngabunye ukuze ulale
• Uhlala uvuka amatyeli aliqela busuku ngabunye kwaye unengxaki yokuphinda ulale, okanye uvuka ekuseni kakhulu
• Uhlala uziva ulele emini, uthathe ubuthongo rhoqo, okanye ulale ngexesha elingalunganga emini
• Umlingane wakho olala naye uthi xa ulele, urhona kakhulu, uyarhona, ukhefuzele, wenze izandi zokumisa, okanye uyeke ukuphefumla ixesha elifutshane
• Unokukhasa, ukurhawuzelela, okanye ukukhasa iimvakalelo kwimilenze okanye kwiingalo zakho ezikhululekileyo ngokuzihambisa okanye ukuziphulula, ngakumbi ngokuhlwa naxa uzama ukulala.
• Umntu olala naye uyaqaphela ukuba imilenze okanye iingalo zakho zijingxela rhoqo xa ulele
• Unamava acacileyo, afana nephupha ngelixa ulele okanye ulele
• Uneziqendu zokuba buthathaka kwezihlunu ngesiquphe xa unomsindo okanye usoyika, okanye xa uhleka
• Uziva ngathi akukwazi nokushukuma xa uqala ukuvuka

Zifunyaniswa njani iingxaki zokulala?

Ukwenza uxilongo, umboneleli wakho wezempilo uya kusebenzisa imbali yakho yezonyango, imbali yakho yokulala, kunye novavanyo lomzimba. Unokuba nesifundo sokulala (polysomnogram). Ezona ntlobo zixhaphakileyo zezifundo zokulala zibeka esweni kwaye zirekhode idatha malunga nomzimba wakho ngexesha lokulala ebusuku. Idatha ibandakanya

• Utshintsho lobushushu kumaza
• Ukuhamba kwamehlo
• Izinga lokuphefumla
• Ifuthe legazi
• Inqanaba lentliziyo kunye nomsebenzi wombane wentliziyo kunye nezinye izihlunu

Ezinye iintlobo zezifundo zokulala zinokujonga ukuba ukhawuleza ulale njani ngexesha lasemva kwemini okanye ukuba uyakwazi ukuhlala uphaphile kwaye uqaphele emini.

Luthini unyango lwezifo zokulala?

Unyango lweengxaki zokulala luxhomekeke kwisifo onaso. Banokubandakanya

• Imikhwa elungileyo yokulala kunye nolunye utshintsho kwindlela yokuphila, njengokutya okusempilweni kunye nokuzilolonga
• Ukunyanga ngokuziphatha okanye iindlela zokuphumla zokunciphisa uxinzelelo malunga nokulala ngokwaneleyo
• I-CPAP (uxinzelelo oluqinisekileyo lwendlela yomoya) yomatshini wokuphefumla ubuthongo
• Unyango olukhanyayo olukhanyayo (kusasa)
• Amayeza, kubandakanya iipilisi zokulala. Ngokwesiqhelo, ababoneleli bacebisa ukuba usebenzise iipilisi zokulala ixesha elifutshane.
• Iimveliso zendalo, ezinje nge-melatonin. Ezi mveliso zinokunceda abanye abantu kodwa ngokubanzi zisetyenziselwa ixesha elifutshane. Qinisekisa ukuba ukhangele umboneleli wakho wezempilo ngaphambi kokuba uthathe nayiphi na.