I-IBD iyakuthintela inani lomntu kunye nomgangatho wokulala
Akumangalisi abantu abaninzi abanesifo sokusondeka kwamathumbu njengento yokuguquka kwentliziyo , ukunyanzelisa, okanye izifo zesibindi (IBD) ukuba imeko yabo ifuthe kakubi umgangatho kunye nobude babo bokulala. Ukulala kungathinteka kwiimpawu zentsholongwane, intlungu, ukungahambi kakuhle, okanye ukuhamba rhoqo kwindlu yokuhlambela.
Kutheni Ubuthongo Kubalulekile Ku-IBD
Phakathi kweengxaki kunye neemeko ezinxulumene neengxaki zesisu, ubuthongo buya kuhoywa, kwaye kaninzi.
Nangona kunjalo, ubuthongo luyinxalenye ebalulekileyo yezempilo jikelele. Mhlawumbi inombandela enye yokufumana ubuthongo obuhle kukufumana ulawulo lweengxaki ezisisiseko esichaphazela ubuthongo. Nangona kunjalo, ukuqhuba ubuthongo obuhle kunokuba luncedo ekufezeni ubusuku obuhle bokulala.
I-IBD i-flare-ups ixhunyaniswa nokungabikho kokulala. Uphando luye lwabonisa ukuba ukulala okusemgangathweni okusemgangathweni kungabangela ukuhlaselwa okuzayo. Umntu onomsebenzi we-IBD unokuziva kakuhle kodwa aqale ukuba neengxaki zokulala kwaye ke into elandelayo eyenzekayo kukuba i-IBD iqala ukukhupha kwakhona. Iingcali ze-IBD ziyavuma ukuba ukulala kufanele kube yinto ephambili, ingakumbi ngexesha lokutshatyalaliswa okanye xa usengozini yokutshatyalaliswa. Oku kunokuthetha ukufumana inkxaso malunga nokulala, okuza kuza kwiifom ezahlukeneyo.
Iimpawu Zobunzima
Isikhokelo sokuphazamiseka kokulala uBranon Peters, MD uchaza iimpawu zokungazinzi:
- Ubunzima bokulala
- Ubunzima bokulala
- Ukukhathala okanye ubuthongo bemini
- Ukunyamekela okanye ukugxininisa
- Iimoya zitshintsha (kuquka ukukhathazeka okanye ukunciphisa amandla okanye amandla)
- Ukungasebenzi kwezenhlalakahle okanye ezenzululwazi (kubandakanywa iimpazamo ezongeziweyo okanye izingozi)
- Uxinzelelo, intloko, okanye iimpawu zesisu
Izizathu Zokungabikho
Ukungazinzanga kungabangela izizathu ezininzi, kubandakanywa uxinzelelo; ukudandatheka; mayeza; iindlela zokutya ezimbi; ukusebenzisa i-caffeine, iicicin, okanye utywala; kunye nokungabikho komsebenzi.
Ukuxinezeleka kunye nokudandatheka akuqhelekanga kubantu abaneempilo ezingapheliyo kwaye banokwenza balala baze bahlale belele. Imiphumo emibi yonyango, ingakumbi i- steroids esetyenziselwa ukuphatha i-IBD , inokuchaphazela ukulala.
Ukutya kakhulu kufuphi nokulala ngexesha kunokulala , okanye kwimeko ye-IBD, ukukhawuleza ukuvusa ukusebenzisa indlu yokuhlambela phakathi kobusuku. I-caffeine kunye ne-nicotine zibini ezikhuthazayo ezinokuhlala uziphapheme. Ukuzivocavoca kunokutshisa umzimba kunye nokuphucula umgangatho wobuthongo. Utywala kuqala udala ubuthongo, kodwa ekugqibeleni kukhokelela ekuvukeni kwasekuseni nasekuphazamiseni ukulala.
Iingcebiso Zokulungela Ukulala
Sebenzisa la macebiso ukuze wenze ukucoceka kakuhle kokulala kwaye uzenzele ithuba elihle lokulala ubusuku obuhle:
- Uninzi lwabantu abadala badinga iiyure ezi-7 ukuya kwezi-8 zokulala ubusuku, ngoko-ke yenza ixesha elaneleyo lokulala kulo suku
- Ukuba uthatha i-steroids (njenge-prednisone), cela udokotela wakho malunga nokuthatha zonke izilingo zakho ngaphambili kwimini (njengangaphambi kwe-4 ntambama)
- Yidla isidlo sakho sokugqibela semini kwangaphambili kusihlwa ukukhusela nayiphina impawu yokuguquka kwesisu ekuvukeleni
- Jonga i-cafeine yakho yokudla, ngokukodwa kamva emini, kwaye uyanciphisa kancane xa kuyimfuneko
- Yeka ukutshaya, kungekhona nje ukuphucula ubuthongo kodwa nokukhusela ukunyuka kwesifo sikaCrohn kunye nentlungu
- Fumana uhlobo oluthile lomzimba rhoqo, kodwa qiniseka ukwenza okungenani iiyure ezingama-3 (ngokukhethekileyo ii-5 okanye iiyure eziyi-6) ngaphambi kokuba ulale ixesha lokulala ukuze uphephe xa kufike ixesha lokulala
- Ungasebenzisi utywala ukuze ubenze ubuthongo (okunokubangela ukuba uvuke ngaphambi kwexesha), thintela ukusela ngokugqithiseleyo, kwaye uphephe ukusela kwiiyure eziliqela ngaphambi kokulala
- Zama iindlela zokuphumula ezifana nokucamngca okanye ukuphefumla, ukuba unenkathazo yokulala
Imithombo:
> Ananthakrishnan AN, Long MD, uMartin CF, et al. "Ukulala nokuphazamiseka kwesifo esisebenzayo kwizigulane ezineesifo sikaCrohn kunye nesifo sesilonda." KwiKlinikhi yaseGastroenterol Hepatol . Ngo-Agasti wama-2013; 11: 965-971.
UBelenky G. "I-Caffeine ne-Sleep." I-National Sleep Foundation 2013.
> Hashash JG, iRamos-Imifula C, Youk A, et al. "Ubuninzi bokulala kunye noPhepha lwe-Psychopathology Unempembelelo ebalulekileyo ekuxhatyweni Ukunyanzeliswa kwezigulane ezinezifo ezikhubazayo." J Clin Gastroenterol . 2016 Oktobha 21.
Foundation National Foundation. "Ukutya, Ukuzivocavoca nokulala." I-National Sleep Foundation 2013.