Ukuqhutyelwa ngokukhawuleza kwimizuzu yokulala ngoMeyi ngoMeyi kuyakufuna ukuVavanywa okuPhezulu
Emva kokuba ulele ubuthongo, unokuvuka ngokunyakaza ngokukhawuleza. Yintoni ebangela ukuba oku kuthiwa ubuthongo buqala? Funda malunga ne-hypnagogic jerks, okanye i-hypnagogic jerks, eziquka iimpawu eziqhelekileyo, nokuba ingaba uphononongo olongezelelweyo kunye noyonyango luyafuneka.
Yintoni i-Hypnagogic Jerk okanye i-Hypnic Jerk?
Ingqungquthela ye-hypnagogic yinto eqhelekileyo yokuzibandakanya, okanye ukuphambana kwemisipha, eyenzeka xa umntu eqala ukulala.
Inye into ebizwa ngokuba yi-hypnic jerk xa kwenzeka xa evuka. Bobabini baziwa ngokuqala ukulala. Inokuchaphazela kuphela inxalenye yomzimba, njengengalo okanye umlenze. Kungathi kubonakala ngathi kubangela ukuba umzimba wonke unje ngokukhawuleza. Kwezinye iimeko, ukukhala okanye ukukhala okubukhali kunokwenzeka.
Ezi ntshukumo zenzeka ngaphandle kokuvusa umntu ochaphazelekayo. Ukuba kuvela ukuvuswa, ukuhamba ngokukhawuleza kudla ngokudibana nomfanekiso omfutshane wengqondo. Umzekelo, unokukholelwa ukuba uwa. Ukunyakaza komlenze kunokuvuselela umfanekiso ophuphayo wokuphupha ibhola yebhola. Kukholelwa ukuba ukuhamba kuvela kuqala, mhlawumbi ngenxa yokukhutshwa kombane kunye nemisipha yomzimba, nokuba imifanekiso engqondweni okanye inkcazelo ilandelwa. Ngomqondo othile, ingqondo idala ibali ukuphendula ngentshukumo.
Kutheni Kuqala Ukuqala Ukulala?
Ukuqala kokulala kunokuba yinto eqhelekileyo yokulala.
Kulinganiselwa ukuba abantu abangama-60 ukuya kuma-70 ekhulwini bakhumbula ukuva. Ukuba zenzeke ngokungapheliyo, njengokuba zihlala ziyenza, aqhelekanga zixinzeleleke. Nangona kunjalo, iziganeko eziqhelekileyo zingakhokelela ekukhathazeni ngokulala nokulala , ikakhulukazi ukuba ukukhumbula oku kuchazwayo kukunyuka (njengokuwa kwephakamileyo kakhulu).
I-Hypnagogic jerks iyaqhubeka ngexesha lokulala 1 . Leli nqanaba elibalaseleyo lokulala elenzeka ngokukhawuleza emva kokulala. Inokuthi ingachazwisiswa njengokuvuka, ekhokelela ekudidekeni malunga nokulala xa kuvela. Kungenzeka ngexesha elide emva kobusuku, kodwa ezi ziganeko zingenakwenzeka ukuba zikhunjulwe.
Ubuthongo buqala ngokuphindaphindiweyo ngokusetyenziswa kwe- cafeine nezinye izinto ezikhuthaza. Kungashukunyiswa ngumzimba okanye ukuxinezeleka kwengqondo. Kunokwenzeka ukuba ulwahlulo lokulala lubangelwa yinto ethile yokulala, njengobungqingili bokulala obushushu. Iziganeko eziqhelekileyo ziyakwenza ukuba uphonononge ngakumbi.
Ezinye izizathu zeMvelelo kwi-Sleep
Ngaphandle kokuqala kokulala, kukho ezinye iimeko ezinokuba negalelo ekuhambeni ngexesha lokutshintsha okanye ukulala. Ezi ezinye izizathu zingacingelwa:
- Iimilenze zesifo esingenasiphako -Izinto ezinengxaki ezingathandekiyo zihlala zichaphazela imilenze xa zilele ngokuhlwa, ezihambelana nesishukumiso sokufuduka esixhaswe ngokunyakaza. Kwenzeka ngexesha lokuvuka.
- Ukuhamba kwesinye isikhathi sokulala -Ukusebenza ngexesha lokulala, ngokuqhelekileyo ezi ntshukumo ziquka ukuhamba kunye nokwandiswa kweenyawo (kunye ngamanye amaxesha idolo) ngendlela eyingqungquthela. Ezi zivela rhoqo kwiizitishi zeemvelaphi, kodwa ziza kwaye zihambe ebusuku. Ngokungafani ne-hypnagogic okanye i-hypnic jerks, ezi azinjalo, iziganeko ezihlukeneyo.
- Ukuxhatshazwa -Kubheka uhlobo lokuthatha, kunokubakho ukunyakaza okukhulu komzimba. Iimpawu zengxube ze-tonic-clonic eziqhelekileyo zinokudibaniswa ngolwimi okanye ngomlomo, ukulahleka kwe-vestile ukulawula ukungabikho, kunye nokulimala. Emva kwesi siqendu, kunokukho ixesha lokudideka. Le yokugqibela yimizuzu engama-1 kwaye isoloko kulula ukuhlukanisa ukuqala kokulala.
- Ukukhusekisa -Ukuba indawo yokulala ibanda, okanye umkhuhlane ukhona, kungenzeka ukuba ukuthuthumela kungabangela ukunyakaza kokulala. Le ntshukumo ephakamileyo ephezulu inokuchaphazela imida kunye nomzimba wonke. Ezi zinto zihlala ixesha elide kunokuqala kokulala, eziqhelekileyo iziganeko ezizenzekelayo, kwaye isombululo ngokufudumala umzimba okanye ukunyanga komkhuhlane.
- Ukucatshulwa -Ukuba isisundu esithile, okanye iqela leentsundu, lingabizwa ngokuba yi-fasciculation. Kubonakala ngathi kunqabile kwaye kunokubonakala ngathi "isikhwama semibungu." Ezi ntshukumo zinokuthi zenzeke kuwo wonke umdibaniso kwaye zenze ukuba uqhekeko luhambele umda. Ezi ziqhelekileyo zihlala ziqhubeka kunokuqala kokulala kwaye zingaqatshelwa ngexesha lokuvuka.
UkuPhonononga okuPhezulu nokuPhathwa koLwandle lokuQala
Ngokuqhelekileyo, akukho imfuneko yokufuna uvavanyo olongezelelweyo okanye unyango lokulala kuqala. Ukuqinisekiswa ukuba le yinto eqhelekileyo yinto efunekayo. Ukuba kukho ukunyakaza okuqhelekileyo-ngakumbi ukuba zidibene nezinye izikhalazo ezifana nokulimala komzimba, ukuthetha ngomlomo okanye ulwimi, ukulala , okanye ukudideka ekuvuseni-kunokunceda ukutyelela ugqirha ukulawula ezinye iimeko.
Ngamanye amaxesha ukuvuswa kungashukunyiswa ngenye ingxaki yokulala, ngokuqhelekileyo ukuphazamiseka ukuphefumula njengokuphefumula kwe-apnea . Ukuqala kokulala kunokugqitywa ngamachiza okanye ukusebenzisa izixhobo. Ukongezelela, ukuhamba kwindlela yokulala kudla ngamanye amaxesha kunokuthabatha ukukhupha . Kufuneka ukuba ube nesifundo sokulala sokuxilongwa esibizwa ngokuba yi- polysomnogram . Ngaphandle koko, i- EEG inokuyalelwa ukuba ngaba ukuxhonywa kubangelwa ukuba kubangele ukunyuswa okungalawulwayo.
ILizwi
Ukuba ulala rhoqo uqala ukuphazamisa ubuthongo bakho, okanye ukulala komlingane wakho wombhede, unokufuna ukuthetha nodokotela olele ngokuqinisekileyo ebhodini ukufumana uvavanyo kunye nonyango oluyidingayo.
> Imithombo:
> Berry RB et al . Umqulu we-AASM wokuBalelwa kweZibalo zokulala kunye neziNxulumeneyo: iMigaqo, iSigxina kunye neNkcazelo yezoBuchule, i-Version 2.2. " UDarien, Illinois: I- American Academy ye-Sleep Medicine , ngo-2015.
> Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 6, 2017.