Izizathu ezi-7 zokuzilalisa ubuthongo lonke ixesha

Kungaba lusizi ukuziva ulele. Ukuba usoloko unenkathazo yokuhlala uphapheme emini, unokuba uzibuze, "Kutheni ndiziva ndilele?" Fumana ezinye iimpawu eziqhelekileyo zokulala ngokugqithiseleyo kunye nemiphumo yempilo, kwaye udibanise kwizizathu ezisixhenxe zokuphazamiseka kokulala kungakhokelela ekuphumeni ukulala.

Okokuqala, kukho impawu ebalulekileyo ukuba uvakalelwa kukuba ulele. Nazi ezinye izibonelo:

• Ukuziva ubuthongo obukhulu okanye ubuthongo obuphazamisa umsebenzi
• Ukugqithisa ngokukhawuleza kwimisebenzi yokuhlala njengokufunda, ukubukela iTV, okanye ukuhlala
• Ukuthatha i-naps rhoqo (ngokukodwa xa behlala rhoqo, behlala ixesha elide, okanye bangabuyiselanga)
• Ukukhathalela kakubi, ukugxininiswa, okanye iingxaki zeememori zesikhashana

Ezinye iziphazamiso zokulala zenza ukuba ungakwazi ukulala kakuhle. Oku kunokukhokelela ekusilaleni okanye kubangele ubumgangatho obuthathaka bokulala. Ukuba kukho ezinye iimpawu, uvavanyo oluthe gqithiswa ngugqirha wokulala oqinisekisiweyo webhodi lunokuba luleke. Cinga ngala maflegi abomvu:

• Ukuthatha imizuzu engaphezulu kwe-20 ukuya kwe-30 ukulala ekuqaleni okanye ukubuyela emva kokulala emva kokuvuka
• Ukukhanya okuqhekekileyo ukulala kunye nokuvuswa rhoqo okungazivumiyo ukuhlaziya
• Ukuphefumula okuphazamisekile ngexesha lokulala kuquka ukugubha, ukugubha, ukukhahlela, nokubonela ikhefu
• Ezinye izibonakaliso zokugonya kwe-apnea ezifana nokuvuthwa rhoqo (i-nocturia), i-bruxism (amazinyo agaya), iintloko zentsasa, iintlungu zentliziyo, kunye neentlungu ebusuku
• Iingcamango ezintle xa ulala okanye uvuka
• Iziganeko eziqhelekileyo zokulala nokukhubazeka, ezibonakala ngokungakwazi ukuhamba ngokuvusa okanye ukulala, ngokuqhelekileyo kunye neengcamango ezinxulumene nazo
• Ukungaxhatshazi ngokukhawuleza kwintlungu ekuphenduleni imvakalelo, njengokuguqa ngamadolo ngokuhleka
• Iimvakalelo ezingenakuthuthuka emilenzeni eyenzeka ebusuku xa elele phantsi ekhutshwe ngokunyakaza
• Izenzo ezinxulumene nobuthongo ezifana nokulala, ukuthatha ubuthongo, okanye ukuphupha okuphuphayo njengokubetha, ukukhaba okanye ukunyakaza komzimba

Ukulala ngokugqithiseleyo kunokuba nefuthe elikhulu kwimpilo. Yandisa ingozi yokulala xa iqhuba. Ukunqongophala kokulala kunama- tolls ngokomzimba, okuchaphazela intlungu engapheliyo, i-hormone, kunye nokuzuza ubunzima. Ukungazinzanga kungabangela ukuxhalabisa nokuxinezeleka. Ukuphazamiseka kokulala njengokufana ne-apnea yokulala kungabangela uxinzelelo lwegazi, isifo sikashukela, ukuhlaselwa kwintliziyo, ukuhluleka kwentliziyo, ukubetha, kunye nokufa ngokukhawuleza. Umgangatho wobomi uphazamiseka kakhulu ngenxa yokulala okungapheliyo.

Ngethamsanqa, kunokusetyenziswa unyango olusebenzayo ukuba ngaba kubangelwa isizathu sokulala. Fumanisa izizathu eziyisixhenxe eziqhelekileyo zokuziva okanye ukulala kakhulu emini, kubandakanywa iziphazamiso ezahlukeneyo zokulala ezibangele ukulala okungavamile.

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Iingxaki zokulala

Isizathu esona siqhelekileyo sokuhlala uziva ulele okanye ulele ngethuba losuku kungabonakala ngokucacileyo: awufumani ukulala ngokwaneleyo ebusuku. Kodwa, khawuqwalasele le miba elandelayo yokungalala kakuhle kwaye xa ifaka isicelo kuwe, kusenokuba ixesha lokutshintsha okuthile:

• Ungazi kakuhle ukuba ubuthongo obudinga kangakanani .
• Unokukhetha ukuba ungalali ngokwaneleyo ngenxa yomsebenzi okanye uxanduva lwezenhlalakahle, ngezinye izihlandlo ezibizwa ngokuba ngumqobo wokulala.
• Unokuba uzama ukulala kwindawo yokulala ebuthakathaka engakwazi ukulalisa ubuthongo, njengokushiya ithelevishini ebusuku.
• Unokuba nexesha lokulala elibi kakhulu elingakulungiseli ukuba ulale.
• Ungaphumeleli ukulandela nayiphi na enye imigaqo elula yokuphucula ubuthongo bakho , njengokugwema i-caffeine kunye notywala kufuphi nexesha lokulala.

Naliphi na zonke ezi zinto zingakushiya ulale ngolo suku olulandelayo, ngaphandle kwenkathazo ethile yokulala njengesizathu.

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I-Apnea yokulala

Ukuphalaza ukulala kusemgangathweni apho uphindaphindiweyo, ngokukodwa, okanye ukuyeka ukuphefumla xa ulele. Iyakwenzeka ininzi okanye iphindwe ezilikhulu ngeyure yokulala kwaye ingakhokelela ekuhambeni kweendlela ezilandelwa ngumsindo omkhulu kunye nokuvusa ngokukhawuleza njengoko utyhafisa umoya.

Xa uvuka, uhamba ngokufutshane kwiinqanaba zokulala . Unokuvuka ngokupheleleyo uze uphinde ulale ngaphandle kokukhumbula.

Kodwa, okuphazamiseka kubangela ukulala kunye nokulala okusemgangathweni, okubangelwa ubuthongo obunzima kakhulu emini. Abantu abane-apnea ebuthongweni obunzima nabo banomngcipheko ophezulu wokulala xa beqhuba.

Isifo se-airway resistance (UARS) sisimo esifanayo apho ukuphazamiseka kokuphefumula kungabonakali kangako ngexesha lokulala.

Kukho nemiphumo emibi yempilo yokulala i-apnea, ngoko unyango olufana nokusetyenziswa kwe-CPAP) okanye ukusetyenziswa komlomo kufuneka kulandelwe.

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Ukunqongophala

Kukho iimpawu ezine ezichaza iimpazamo ezinqabileyo , ubuncinci bodwa bubuthongo obukhulu. Ingxaki yokulala iyenzeka xa kukho ingxaki ngokulawulwa kokulala nokuvuka. Ngako oko, iimpawu zokulala zingenzeka ngokukhawuleza xa ziphapheme (ezifana nokukhubazeka) kunye nezixhobo zokuvuka zingangena ebuthongweni.

Uphawu oluphawulekayo lwe-narcolepsy lusetshentshile, oluya kuphazamiseka ngokukhawuleza kwethambo lomsizi kunye nokuvuselelwa ngokomzwelo njengokumangaliswa okanye ukuhleka. Ubuthongo obunxulumene ne- narcolepsy lungadinga unyango kunye nezikhuthazo, ezifana noRitalin , Provigil, noNovigil .

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Isifo Sokunyamekela Isifo esingapheliyo

Isifo esingapheliyo sokukhathala sisimo esingasenza uzive ukhathele, udiniwe okanye ulele. Ubonakaliswe ukukhathala okhathazayo okwenzeka emva kokunyanzelisa. Kudibaniswa nokulala okungaphantsi kokuhlaziya kunye neentlungu ezidibeneyo kunye neentlungu.

Nangona imbangela yokugula engapheliyo isifo esingaqondanga ngokupheleleyo kwaye ingaba ngenxa yokuphefumula ukulala, kungakhokelela ekuphazamiseni okukhulu kunye nokuphazamiseka komntu ochaphazelekayo.

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Kleine-Levin Syndrome

Nangona kunqabile, i-Kleine-Levin syndrome yimeko echaphazela abantu abaselula kwaye ingabangela iziqhelo eziphindaphindiweyo zokulala ngokweqile. Ezi ziqendu zingapheli iintsuku, iiveki, okanye iinyanga ngelo xesha. Kwaye ubuthongo bungabonakali.

Ngaphezulu, i-syndrome ihlala iphazamise ukuhamba esikolweni kunye nemisebenzi yentsuku yentsuku. Kukho iimpawu ezinxulumene nazo, ezifana neengxoxo okanye i-hypersexual okanye iimpawu zokunyanzelisa, nazo.

Ukuphela kwonyango eyaziwa ukuba luncedo kwi-Kleine-Levin syndrome yindlela yokuzinza i-lithium, nakuba ixhamle inzuzo kwizifundo ezithile.

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I-Syndrome engapheliyo

Ukuphazamiseka okubangela ukunyakaza okugqithiseleyo ngexesha lokulala kunokukhokelela ukuba uzive ulele ngolu suku olulandelayo. Eyona ndlela ixhaphakileyo yimiqathango i- syndrome yemilenze engenamandla (RLS). Le ngxaki ibonakaliswe ngoluvo olungenakukhathazeka kwimilenze enxulumene nesifiso sokuhamba. Idla ngokuhlwa ngokulala kwakho ukuphumla kwaye ukhululeke ngokunyakaza.

Iimeko eziqhelekileyo ezihambelanayo, i- periodic movement foot movement (PLMS) , ifunyaniswa xa kukho ukunyakaza okukhawulezayo kuvela ngexesha lokulala. Ezi zinokuphindaphinda kwaye ziphazamise ubuthongo bomntu ochaphazelekayo kunye nokuba ziphazamise ubuthongo bomlingane wazo. Ngethamsanqa, kukho iindlela zonyango ezifumanekayo kule miqathango, kuxhomekeke kwimeko ebangela.

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Iingxaki zeCycadian Rhythm

Iinkathazo ezahlukeneyo ze- circadian zingakushiya uzive ulele. Isingqimba se-circumcadian yisehlo lezendalo zomzimba elikunceda ukulungelelanisa imisebenzi yakho ukuya kwixesha lokukhanya kunye nomnyama kwindawo yakho. Ukuba eli xesha lihlehlisiwe, unokufumana ulala ngexesha elingafanelekanga.

Ngokomzekelo, ukuba unesifo esiphambili se-syndrome yesibindi , uya kuziva ulala ngokuhlwa. Ngokwahlukileyo, ngokusilalisa isifo sesigaba sokulala, kuya kuba nzima ukulala (okanye ukulala) kwaye uzive ulele ebusweni. Abantu abaneenkalo zokuqala babizwa ngokuba ngama-larks asekuseni kunye nalabo abaneemeko zesibini babizwa ngokuba yi-owls ebusuku.

Ngethamsanqa, kukho unyango olusebenzayo, njengokonyango lokukhanya kunye nokusetyenziswa kwe-melatonin, ngenxa yale miqathango kunye nezinye izimo zengqungquthela, kuquka i-jet lag kunye ne-disorder disorder disorder (SAD).

ILizwi

Ukuba unomdla wokulala okuqhubekayo, qwalasela uvavanyo ngodokotela olalayo oqinisekisiweyo webhodi onokufumanisa isizathu esiyintloko kwaye uqalise unyango olufunekayo ukunceda uzive ukhululekile.

> Imithombo:

> Ngaba ufumana ukulala ngokwanele? Kliniki yaseCleveland.

> Ukulala. MedlinePlus.