Ukungalingani okungaqhelekanga kunokukhokelela ekubhapheni nase-apnea
Ukulala kubaluleke kakhulu kwimpilo kunye nokuphila kakuhle . Ngaphandle kokulala ngokwaneleyo ukuphumla, unokuziva utyhafile, unobunzima, ulambile kwaye awukwazi ukusebenza. Abasetyhini abane- PCOS banakho amathuba okubandezeleka kwiintlobo ezahlukeneyo zokuphazamiseka kokulala kuquka ukulala nokungabikho kokuphazamiseka kokulala .
Oososayensi bazama ukuqonda ukuba kutheni abantu befuna ukulala, kodwa izifundo zezilwanyana zibonisa ukuba kubalulekile ukuba iinkqubo zethu zeentlanzi zisebenze ngokufanelekileyo.
Ngaphandle kwayo, ukusebenza kwemigudu yezobuchopho ngokwenene kuqala ukuncipha, kusenza sizive sihlaselwe okanye singakwazi ukugxininisa, kwaye ngathi imemori yethu yayinokukhubazeka.
Iivelo zokulala
Umjikelezo wethu wokulala uhlelwe ngamanqanaba amahlanu. Ezi zine zokuqala zihlelwa njenge-non-REM (ukunyuka kwamehlo ngokukhawuleza), kwaye okugqibela kukulala kwe-REM .
Ngethuba ngalinye lokulala okungabikho kwe-REM, siwela ngokulala ngokulala, size sifumane ukulala kwe-REM. Umjikelezo uqhubeka malunga nemizuzu engama-90 ukuya kwe-110, kwaye uqala kwakhona kwinqanaba elinye, uphinda ngokuphindaphindiweyo ngamaxesha phantsi kweemeko eziqhelekileyo.
Nangona kunjalo, malunga nezigidi ezingama-60 zaseMelika ezinenkinga yokulala, ezi zijikelezo azizalisi okanye ziphinda ngezizathu ezahlukeneyo.
Ukungabikho
Ukuqhawulwa kukunzima ukuwa okanye ukuhlala ulele kwaye ingaba yinkathazo enkulu kakhulu kubagulayo. Ukungazinzanga kunokuvela kwiinkathapho ezincinane, ezihlandlo ezilele ezilele, ukungahambi kakuhle kokulala.
Nangona kukho izimbangela ezininzi zokungazinzi, kuquka ukucinezeleka, ukungabikho kokuzivocavoca, iziyobisi ezithile okanye amayeza kunye nokutya okungahambi kakuhle, utshintsho lwe-hormone lunokuba luncedo.
Ngenxa yoko, abaninzi abafazi abane-PCOS babika ukuba kunzima ukulala, ngokukodwa kwisigaba esilandelayo sokujikeleza kokuya esikhathini (iiveki ezilandelayo ukuhamba kwexesha).
Ukulwa nokulala, ugqirha wakho unokuncoma ukulandela isicwangciso sokucoceka kokulala. Ukongezelela, ukuthatha ulawulo lokuzalwa kwama-hormonal kungabangela ukulawula i-hormone yomjikelezo wesini, ukuthintela ukulahla kwangaphambili.
Kukho neendlela ezininzi zokunqongophala kwamachiza kwiimarike. Qiniseka ukuba uthetha nogqirha wakho malunga nobungozi kunye neenzuzo zamachiza ahlukeneyo, njengokuba abanye banokuba ngumlutha.
I-Apnea yokulala
Ukuphefumula ukuphefumula ukuphefumula kanye okanye ngamaxesha amaninzi ngexesha lokulala. Ukulala nge-apnea kudla ngokukhokelela ekubongeni, ukulala ngokugqithiseleyo komso, iintloko zeentloko kunye nentlungu.
Izinto ezinobungozi zibandakanya iimpawu ezithile zomzimba (ezifana nentamo enkulu), ukutshaya, ukusetyenziswa kotywala, ukukhuluphala, kunye nesifo sikashukela - ezimbini zokugqibela ezinokuthi zilandelelanise uxhulumaniso kwi-PCOS.
Izibonakaliso zokugonjwa kwe-apnea ziquka ubuthongo obusasa kakhulu emini, iziqwenga apho uyeka ukuphefumula ngoxa ulele, uvuka ngomlomo owomileyo okanye umlomo onobuhlungu, intloko yesifuba nokusalalisa. Ukuba ucinga ukuba unokuba ne-apnea, jonga ugqirha wakho onokuyalela ukuba ufunde ukulala .
Unyango lwe-apnea yokulala buxhomekeke kubukhulu bemo . Kwiimeko ezibuhlungu, ugqirha unokuncoma ukuphumeza ucoceko olungcono okanye ubonise umlindi womlomo ukuba avule umqala. Ukulahlekelwa kwesisindo kunokuba luncedo, njengoko kususa ezinye zeoli kunye nezicubu ezigqithiseleyo ukusuka emlonyeni.
Kwiimeko ezinzulu kakhulu, umatshini oqhubekileyo womoya oqhubekileyo, okanye iPPAP, yonyango oluqhelekileyo.
Umshini we-CPAP ulawula umoya ophefumlelweyo ngokusebenzisa imaski ebeka phezu kwempumlo yakho nomlomo. Ingcinezelo igcina umoya uvula, ukukhusela iipleic episodes.
Nangona iphumelele kakhulu, le nyirha ayinakukhathazeka, ingakumbi njengoko ulungelelanisa ukulala nomaski. Kubalulekile ukunxibelelana nodokotela wakho ukuze unyango lusetyenziswe ngokufanelekileyo. Ukuba awukwazi ukunyamezela i-CPAP, xela ugqirha wakho ukufumana into esebenzayo. Kwiimeko ezigqithiseleyo, utyando lunokuba luyimfuneko ukukhusela i-apnea yokulala esongela ubomi.
Ukulungisa iiNgxaki zokulala
Ukugxininisa ekuhlaleni ubuthongo, okuyimikhwa emihle yokulala, kunokukunceda ulale ngokubhetele.
Nazi imigaqo embalwa ebalulekileyo yokuqwalasela:
- Awunayo i-cafeine emva kwe-2 ntambama
- Gwema iziyobisi ezinxilisayo ngokuhlwa
- Ungadli ukutya okunzima okanye ungadli ngokukhawuleza ngokuhlwa
- Ukuseka ixesha lokulala lokuphumula, njengokuthatha ibhola lokubhabha okanye ukufunda incwadi ngaphambi kokulala
- Ukuqinisekisa ukuba igumbi lakho lokulala limnyama xa ulala
- Cima yonke i-electronics xa ungena embhedeni
- Zama ukusela ityomile okanye ubisi olufudumele ngaphambi kokulala
Umthombo:
Iwebhusayithi ye-NIH. Isiseko soBongo: Ukuqonda ukulala. http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm.