Ubunzima bokulala bubunzima ngokulinganayo njengentlungu kunye kunye nokuhamba ngokukhawuleza kubantu abaninzi abanesifo samathambo. Ukuphazamiseka kokulala kubonakala kuba ngumphumo wokugqithiswa kwe-arthritis kubantu abaninzi. Abantu abaphethwe yi-arthritis kufuneka banike ingqwalasela ngokugqithiseleyo kwisifo esicatshulwa ngokuphindaphindiweyo sokuphazamiseka ubuthongo, ngokubhekiselele kwiziphumo ezivela kwisifundo sikazwelonke.
Iingxaki Zokulala: Ngokuqhelekileyo Uphawu lokuCima iArthritis
Uninzi lwabantu, xa lucelwa ukuba lubhale iimpawu ze-arthritis, luya kufaka intlungu, ukuqina, ukunganeliseki, nokuhamba ngokukhawuleza kwimpendulo yabo. Amanqaku amaninzi, iingxelo kunye nezifundo zijolise kwiimpawu ze- arthritis , unyango lwe-arthritis , kunye nokujamelana nesifo se-arthritis. Ukukhathala kwakhona kuyaqatshelwa njengempawu yeentlobo ezininzi ze-arthritis, ngombono wokuba "uphelelwe" okanye "unamandla." Ngokuqhelekileyo, ukunyamekelwa, nangona kunjalo, umphumo we-arthritis ekulala.
Malunga neSifundo
Abaphandi abavela kwiYunivesithi yaseNorth Carolina eChapel Hill bahlolisise abantu abathandwayo abangama-937, abaneminyaka engama-65 ubudala okanye ngaphezulu. Kwiphononongo kazwelonke, abathathi-nxaxheba babuzwa imibuzo malunga nendlela bafuna ukuhlengwa ngayo kwi-arthritis nendlela i-arthritis yabathinte ngayo. Iziphazamiso ezahlukahlukeneyo zokuphila kwansuku zonke ezibangelwa yi-arthritis zachazwa ngabachaphazelekayo.
Iziphumo zophando
Iziphumo zophando zachazwa kwimiba kaFebruwari 2000 ye- Archives of Medicine Family .
Phantse enye yesithathu yabathathi-nxaxheba bathetha ukulungelelanisa phakathi kwe-arthritis nokulahleka kokulala. Ingxaki ininzi ngakumbi kodwa ingabhengezwa ngabantu abaninzi abacinga ukuba iingxaki zokulala aziqhelekanga okanye akukho nto inokuyenza ukulungisa iingxaki.
Ngaphezu kokunye ukuphazamiseka okubikiwe, izigulana zokufunda eziye zabona ukulahleka kokulala njengoko ingxaki nayo yazama ukufumana isilungiso.
Abafundi abathathi-nxaxheba bajonge ukukhupha iingxaki zabo zokulala ngokusebenzisa unyango lwemveli, izilwanyana zendalo kunye nokuzinyamekela.
Thetha noDokotela wakho
Ingqwalasela engakumbi kufuneka ihlawulwe kwixesha eliqhelekileyo lokuxothwa kweengxaki zokulala kubantu abane-arthritis. Kukho izizathu ezininzi zokufumana iingxaki zokulala. Isinyathelo sokuqala kukuthetha nodokotela wakho. Ugqirha wakho unokukunceda kakhulu ukuba:
- vumela ugqirha wakho azi ukuba unengxaki yokulala
- kuchaza ingxaki ngokubanzi
Ukungabikho
Ukuqhaqhazela kunzima ukulala okanye ukulala, okanye ukulala okungabonakaliyo. Uthi "uDkt Bones", isifo se-rheumatologist esethathe umhlalaphantsi, ukuphawula ngesifo samathambo nesifo sokulala, sathi, "Ukungabonakali okubangelwa yi-arthritis kunokubangelwa intlungu engapheliyo, uxinzelelo olunxulumene ne-arthritis, okanye olunye lweyeza ezininzi ezifunekayo ekulawuleni izifo. I-arthritics ixakekile ngexesha lokulala kodwa ingakhathali ngokomzimba. Ngenxa yokunciphisa umzimba ngenxa yokungahambi kakuhle.
Iindlela zokuzimelela
Amanqaku amaninzi ancedo kunye neyeza ezingekho iziyobisi zonyango ekwenzeni unyango lweengxaki zokulala.
- ukunciphisa utywala (utywala kunokukunceda ulale, kodwa kukuphazamisa ukukwazi ukulala)
- ukunciphisa izinto eziqukethe i-caffeine (umzekelo, i-soda, ikhofi, ishokoleta)
- uzame ukubeka ixesha lokulala / ixesha eliqhelekileyo (ixesha eliqhelekileyo lokulala ubonisa ukulawula nokubeka iwashi lwangaphakathi lomzimba, osixelela xa sikhathele kwaye kufike ixesha lokulala)
- yenza indawo yakho yokulala ikhululeke kwiziphazamiso (jolise indawo yokuhlala ezolileyo; gcina indawo ibe mnyama;
- qwalasela i-snack yobusuku bokukhanya (ukutya okulula emva kokutya kunokuthintela indlala ekuvukeleni phakathi kobusuku)
- thintela ukugqithisa okungenani iiyure ezingama-2-3 ngaphambi kokuba ulale (izinto ezithatha ukufumana umzimba wakho nengqondo "kwimodi yokuvusa" zi: ukutya okunzima, ukuzivocavoca ngamandla, iingxabano, ukuhlawula iindleko, iifilimu ezithathiweyo, njl njl. .)
Imithi yokulala
Kukho inani lamachiza ancedisayo kwiingxaki zokulala. Ngokuxhomekeke kwiimpawu zakho zokulala kunye nezinye izinto, ugqirha wakho unokunika imithi yokulala, ezi zilapha ziquka:
- Ambien (Zolpidem)
- Ukubuyisela (iTemazepam)
- Halcion (Triazolam)
- Rozerem (Ramelteon)
- Sonata (Zaleplon)
Zondlo
Iindleko zokutya ezongezelelweyo ezisetyenziselwa iingxaki zokulala ziquka:
- I-Melatonin - i-Melatonin yi-hormone yemvelo eveliswa yi-pineal gland. Iimveliso zeMelatonin zisoloko ziguqulelwa ngokweenkolelo zendalo. I-Melatonin isetyenziswe njengoncedo lokulala ekuncedeni ukukhulula ukulala.
- I-Valerian Root - i-Valerian imveliso yemifuno yenziwe kwiingcambu okanye iziqu zesityalo se-valerian. Iingcambu ezomileyo zihlala zilungiswa njengee teas, okanye zifakwe kwiifomsules okanye iipilisi. I-Valerian isetyenziswe njengobuncedo bokulala ekuncedeni ukulala nokulala nezinye iingxaki zokulala.
Imithombo:
Izigulane zeArthritis Zixela ngeengxaki zokulala, isiKhokelo sikaDokotela, 2/17/00
I-NCPTSD Iphepha leNkcazelo, Pamela Swales, Ph.D.