Iintlanu zokulala ngexesha & Emva kokunyanga
Emva kwe-11pm. U diniwe. Ucinga ukuba ulala. Ulala embhedeni, uziva ulele, kwaye ngaphandle kokuxwayisa uvuke-uphapheme. Emva kweyure yokuzama ukulala, uyeka, uvuke uze uqale ukujikeleza indlu, ubukele i-TV, uzame ukuyifunda, okanye ukukhwela umnxeba uzama ukuvula ikhanda lakho kwaye ubalekele iingcamango zakho. Uvuka uphinde ulale ekuhambeni kweeyure zokusa kunye nokulala nje iiyure ezimbalwa.
Mhlawumbi ingxaki yakho yokulala ihlukile. Awunayo ingxaki yokulala; Ingxaki yakho ihlala ilele. Uvuka ekuseni, emva kweeyure ezimbalwa ulele. Ngamanye amaxesha unokubuyela emva kokulala emva kweyure okanye kunjalo, kodwa ngamanye amaxesha awukwazi.
Oku akusasaqhambuka; oko kuya kuba yinto eqhelekileyo kuwe ukususela ekubeni uhlalutyo lwebele lomhlaza. Ukushiya ukhathala ngomhla olandelayo, kwaye ngamanye amaxesha uphazamisekile.Ukulala kwe-cancer yakho yesifuba kuya kuba yindlela yokuphila. Aphephile; kuthatha inkokhelo kubo bobabini ngokwenyama nangokomzwelo.
Ukuba uzibona kule nkcazo ngasentla, awukho wedwa. Ukungazinzi kuqhelekileyo phakathi kwezigulane zeengqondo zentsholongwane kunye nalabo bazalise unyango.
Izigulane ezininzi ezifumana i-chemotherapy ziya kuba nzima ukulala ngexesha lonyango. Ukunyangwa kwamayeza kunokubangela ukulala. Ubuhlungu, ukuxhalaba, ukuxinezeleka kunye nemithi ethile kungabangela ukulala.
I-hormone yonyango, ithathelwe iminyaka emihlanu ukuya kwe-10 emva kokunyanga okunyanzelekileyo ukunciphisa iziganeko zokuphindaphinda, iyaziwa ukuba ibangele ukulala.
Utshintsho olwenziwe ngumzimba ngenxa yokuhlinzwa kwakho lunokubangela ukuba ungakwazi ukulala okanye uhlale ulele, kunye nokutshisa okutshisa kunye nokuzikhupha ebusuku, eziyimpembelelo eqhelekileyo yemithi yokwelapha i-hormone.
Ngokwolu phando olwenziwe kwi-Oncology Nursing Society (ONS) I-Congress ye-40 yonyaka, malunga nama-75 ekhulwini e-survivors of cancer (1%).
Ingcinezelo yimbangela enkulu yokulala. Ukuxilongwa komhlaza wesifuba kunye nokunyangwa ngonyango kunye nazo zonke iinguqu zaso-ezifutshane kunye nexesha elide-zibangelwa uxinzelelo olukhulu kubaninzi bethu. Ixesha lokulala, xa kungekho ziphazamiso, ngokuqhelekileyo lixesha apho asikwazi ukuyikhathaza. Ukuba usanda kutshatyalaliswa, umdlavuza webele useba yinto yokugqibela engqondweni yakho ubusuku bonke kwaye into yokuqala engqondweni yakho xa uvuka.
Ukulawula Ukuqhawula kwakho
Qala ukulawula ukulala kwakho ngokuthetha nentetho yakho ye-oncologist ukuxoxa ngezinto ezinokubangela ukulala kwakho. Uya kufuna ukunyanga iimpawu ezinjengeentlungu, ukutshisa okutshisayo, ukunyamezela, kunye nokudandatheka ukubona ukuba oko kuya kukunceda ulale ubusuku obuhle.
Ukuba ukulala kwakho kuqhubeka, unokunyangwa ngamachiza ahlala enamandla kwaye inokuba yingozi xa uthatha amanye amayeza okuxhalabisa. Unokufumana uzive ukhathele kakhulu ngosuku olulandelayo ngenxa yesifo sokulala. Kukho umngcipheko wokuba uxhomekeke kuye. Ezi zonyango zibhekiselelwe emfutshane, kungekhona ixesha elide lokusetyenziswa.
Amachiza okulala angagunyazisiyo onokuyithenga phezu kwekhawuntana anokudala iingxaki. Uninzi lwamayeza lunalo i-antihistamines, eyenza umntu awathabathe azizwe elele, kodwa angabangela ukugungqa ngosuku olulandelayo.
Izixhobo zokulala ze-Herbal, ezifumaneka kwi-counter, njenge-melatonin, kava-kava, kunye ne-valerian zisetyenziswe ngabanye abalabalalisa. Ekubeni abafunyanwanga ukuba bahlangabezane nemigangatho engqongqo karhulumente yemishanguzo yonyango, abancinci bayazi malunga nemiphumo yabo, nokuba bangabelana njani okanye baphazamise iziyobisi zamachiza okanye imithi yokwelashwa kwe-hormone.
Ngaphambi kokuba uthathe nawaphi na amayeza okanye uncedise, ngenxa yezizathu ezithile, qi niseka ukuba uthethe nodokotela wakho ukuba uqiniseke ukuba uyithatha ayiyi kunciphisa ukusebenza kwe-chemotherapy yakho okanye unyango lwe-hormone.
Kukho izinto ezilula, ezisebenzayo ongazama ukuphucula ubuthongo bakho obungafunanga imithi:
- Ukuzivocavoca imihla ngemihla; qi niseka ukuyeka iiyure ezintathu ngaphambi kokulala.
- Phuza kuphela iziselo ze-caffeine.
- Gwema ukutya okunzima emini.
- Ngaphambi kokusela ishushu esifudumeleyo, iziphuzo ze-caffeine ezingenasiphelo, ezifana nobisi olufudumele okanye itiye ecolile.
- Gwema utywala ngeeyure eziliqela ngaphambi kokulala.
- Hlalani nifutshane emini, ngoko ke ukhathele kwaye ulungele ukulala ebusuku.
- Thatha amayeza athathekayo ngexesha elifanayo ubusuku bonke.
- Thatha ibhubha elifudumele ngaphambi kokulala.
- Gqoka ubunzima bokukhanya, iingubo zobusuku obukhululekile.
- Gcina iibhedi zikhululekile.
- Ungabukeli i-TV ebhedini ngaphambi kokuzama ukulala.
- Gcina igumbi lokulala lipholile.
- Funda incwadi.
- Mamela umculo.
- Cinga.
Ngexesha lomdlavuza wokuqala webele, xa ndingakwazi ukulala, ndavuka, ndihambe kwikhompyutheni kwaye ndibhale nayiphi na into engqondweni yam kude ndide ndidiniwe ukuba ndingabhala. Umsebenzi wokubhala wandinika indawo ethile ukuba ndihambe kunye neenkxalabo zam. Xa ndiphelile, ndaziqinisekisa ukuba ndiza kufunda oko ndandiyibhale emva kokuba ndilele kwaye ndizama ukufumana iimpendulo zale nkxalabo. Yasebenza; Ndingabuya ndilale ndilale.
Ukujoyina iqela lokuxhaswa ngumdlavuza webele belincedisa ukunciphisa ubusuku bam bokulala. Ukuba ungeva kakuhle ngokweenkqubela ukuya kwiqela elixhasa inkxaso-yoluntu, iqela le-intanethi okanye inkxaso yocingo linokukunceda kakhulu ekunciphiseni ukuxhalaba kunye neemvakalelo zokuzihlukanisa.
Ukuba ukulala kwakho kungapheli emva kokuphelisa izizathu eziphambili, ezinjengentlungu, kukho ezinye iindlela ezingekhozamagqirha ezineenkcukacha zokuphumelela ekunciphiseni iziganeko zokuphazamiseka kokulala, kuquka:
- Ukucebisa, okuqhelekileyo kufumaneke kumaziko okunyanga omhlaza apho uncedo luza kukunceda ukujongana noxinzelelo lwe-diagnosis. Ukucebisa kunokwenziwa ngabanye okanye ngamaqela.
- I-Stimulus Therapy yonyango ejolise ekudaleni ishedyuli rhoqo yokulala nokuvuka. Oku kuquka:
- Ukuphuhlisa inkqubo ngaphambi kokulala ixesha eliza kukunceda ulale kwaye uhlale ulele. Kudinga ukuba ukhethe ukulala kuphela xa ulele. Ukuba, emva kwemizuzu engama-20 embhedeni, usaphakamisekile okanye awukwazi ukubuyela emva kokulala, uphakamise uze ubuyele ekuphumeni kuphela xa uziva ulele.
- Kufuneka uvuke malunga nexesha elifanayo ngosuku ngalunye. Ukuba udinga ukunqumla, hlala uhlale ungaphantsi kwimizuzu engama-30, ungabikho mva emva kwe-3 ngemini.
- Kufuneka ucinge ngebhedi yakho kuphela ngenxa yokulala kunye nemisebenzi yezocansi. Ukubukela umabonwakude, ukutya, okanye ukufunda ebhedeni akubheki njengento efanelekileyo yokulala.
- Isikhathi sakho esichithwa ebhedini kufuneka silinganiswe ngexesha lokulala. Isikhathi esilinganiselweyo ebhedeni siza kubangela ukulahlwa kancinci kokulala, okukhokelela ekuphumeni okungcono.
- Uphulo lokuphucula luncedo malunga nokuphuhlisa ubuchule kunye nemisebenzi eyenza ukuphumla kwemisipha. Izindlela zingaquka:
- I-Biofeedback, eqeqesha izigulane ukulawula ukuxhatshazwa kwemisipha, uxinzelelo lwegazi, okanye ukuvutha kwentliziyo kunye nezinye iinkqubo zomzimba. Isetyenziswe njengenye indlela kumachiza okuxhalabisa.
- Inkoliso yethu inokuzuza kwiinkqubo ezingaphezulu ezingaqhelekanga zokuqeqeshwa kwezobuchule eziqhelekileyo ezifumaneka kwiindawo zonyango ezibonelelwa ngumbhali ophumayo ogxininise ekusebenzeni nezigulane zomhlaza. Amaziko asekuhlaleni anikezela iiklasi kwiindlela zokuphucula ozenzayo wena. Unokufumana ukuphefumula, ukulula, nokucamngca kunokukunceda ukhululeke. Isikhathi sokuzilibazisa, ezifana nokuqhawula okanye ukucima, sinokukukhulula ngaphambi kokulala.
- Ulwaphulo lweCognitive luza umntu ukuba ahlale elele ukuba azibonele iimvakalelo zexesha lokulala kunye nokulala ngenxa yokuba engakwazi ukulala. Iinkolelo ezinjalo zibandakanya iimfuno zokulala ezingenangqondo kwaye zibandakanya ukuphazamiseka kwengqondo emini ukuze kungabi nokulala ngokwaneleyo. Ngokwenene, iingxaki zeememori zingabangelwa yimiphumo emibi yonyango olusebenzayo, ingakumbi i-chemotherapy kunye nemichiza yentlungu kunye nokulahlwa kokulala.
Kufuneka ulale ukuze uphilise kwaye usebenze ngokomoya nangokomzimba. Nantoni na ebangela ukulala, fumana uncedo.
Imithombo:
I-National Sleep Foundation, iNational Cancer Institute - Izifo zokulala
Iimpawu zoBuhlwempu Ubongoza ukuphazamiseka kokulala kwi-Cancer Bas survivors. Joyce Pagan, uEpreli 25, 2015.