Ukulala ngokwaneleyo-kunye nobomi bokulala-kubalulekile kwimpilo enhle. Sekunjalo kulabo abanomdlavuza wesibeleko, ngaphezulu kokufumana iingxaki zokulala ngaphezu komntu oqhelekileyo, ukuba neengxaki zokulala zingaba yingozi. Yintoni ebangela iingxaki zokulala kubantu abanomdlavuza wesibeleko , oku kunokuba yingozi njani kwaye kubakho kwiziphumo ezimbi, kwaye yintoni enokwenziwa ukwenza umehluko?
Ukuphazamiseka kokulala ngexesha lomhlaza wentsholongwane kunokuba nemithombo emininzi, kubandakanywa nokuhlaselwa ngokomzimba komhlaza, ukuphazamiseka komzimba, kunye nemiphumo emibi yemithi, ngokuqhelekileyo kubandakanye nalawo amiselweyo ukunciphisa ezinye iziphumo ezichaphazelekayo zonyango. Iinkqubo ezifanayo zokusindisa ubomi ziyakwazi ukugcina izigulane zingakwazi ukulala. Iziphumo eziphazamisayo zokulala ziquka:
- Ukukhathala
- Ubuhlungu
- Ubusuku bokuthunga okanye ukutshisa okutshisa
- I-nausea kunye nezinye iingxaki zesisu, ezifana nesifo sohudo kunye nokuqhaqha
- Ukuxhalabisa
Ukukhathala kuqhelekileyo kwi- chemotherapy kunye neyeza. Kwi-chemotherapy, iziphumo zinokuhlala iintsuku emva kokuba unyango luphela kwaye ngamanye amaxesha. Ukukhathala ngenxa yonyango lwe-radiation kungaqhubeka kwiinyanga ezintathu emva kweseshoni yokugqibela. Ukuba intlungu iyingxaki, ukulawulwa koluhlungu kunokuba yimpendulo. Ngokomzekelo, intlungu inokulawulwa ngePercodan (aspirin kunye ne-oxycodone) okanye enye intlungu ekhutshwa ngumgqirha.
Iziguli ezinomdlavuza wesi- estrogen ukuba zikhule, ezaziwa ngokuba ngumhlaza wesibeletho se- estrogen, ziyakunikwa i-Nolvadex (tamoxifen) , okunciphisa i-estrogen ekhoyo kumaseli omhlaza. I-Tamoxifen inokunciphisa ukunyuka kwengcinezelo nokunciphisa umngcipheko wokuphindaphinda. Ngelishwa, kunokunokubangela ukungabikho kokulala nokulala-ukuphazamisa ukutshisa okutshisayo kunye nokusa.
I-Steroids esoloko ibelwe ukulwa nesantya kunye nokuhlanza kwe-chemotherapy inokubangela ukulala, ingakumbi xa ithathwa kwiiyure ezimbalwa zokulala. Ukuxhalabisa nokuxinezeleka kunokuphazamisa ubuthongo njengoko kunokunqongophala okanye ukunciphisa umzimba. Ukuba ujongene naluphi na iingxaki zokulala, unokukhetha.
Enye inyathelo ebalulekileyo kukuba ugqirha wakho ubuyekeze yonke imithi yakho kunye neyeza ezingaphezulu kwe-counter (i-OTC), kunye neyeza zonyango kunye nezongezelelo zokutya, ukuze ubone ukuba ngaba negalelo kwiingxaki zakho. Ugqirha wakho unokuthabatha ukutshintsha ishedyuli yakho yemihla ngemihla ukuze unciphise iingxaki.
Ukuguqula ezinye iinkalo zobomi bakho bemihla ngemihla okanye busuku kunokunceda. Zama ukwenza okulungileyo "ukuhlambulula ubuthongo," okufuna ukugcina isicwangciso esifanayo sokuvuka nokulala nokuphepha nantoni na kufuphi nexesha lokulala elingabangela ukuba ubuthongo bunzima. Amanyathelo afanelekileyo athathatayo afaka:
- Beka ixesha lokulala rhoqo kunye neshedyuli yokumisa kwaye unamathele kuyo.
- Yenza umsebenzi owenziwa imihla ngemihla, kodwa kungekudala kwiiyure ezintathu zokuthatha umhlala phantsi.
- Gwema i- cafeine emva kwe-3pm okanye ngaphambilana ukuba iyakubangela iingxaki.
- Melana nokulala, ngakumbi kwimini.
- Ukubeka iliso lakho lokutya. Ngokuhlwa ngokusondeleyo, ungaphuzi kakhulu kangangokuthi uya kuvuka ebusuku.
- Gwema ukutya okulukhuni okanye utywala ngaphakathi kweeyure ezintathu zokulala.
- Ukugcina igumbi lakho lokulala ngokulala nokulala ngesondo. Gcina ithelevishini kunye nekhompyutha ngaphandle kwegumbi lokulala.
- Gcina igumbi libumnyama, lizolile kwaye lipholile.
- Hlaziya ihora ngaphambi kokulala ngexesha lokuhlamba okanye ukufunda incwadi.
- Ziqhelise iindlela zokuphumla, ezifana nokuphefumula.
- Ukuba ukulala akufiki emva kwemizuzu engama-20, vuka uphinde wenze into ephumayo.
Ngaphambi kokuba usebenzise iyeza zokulala, unokufuna ukubuza ugqirha wakho malunga nezinye iindlela. Ukuba uxhalaba okanye ukuxinezeleka kukuyingxaki, unokuqwalasela unyango okanye iqela lokuxhasa . Ugqirha wakho unokuncomela nokuxhatshazwa kweengxaki okanye ukuxhatshazwa kwamachiza.
Nangona kunjalo, phawula ukuba la mayeza angabangela ukulala ngomsuku kunye nezinye iziphumo ezibi.
Ukuba iingxaki zokulala zidlulayo okanye ziqhubeka zingaphezu kweeveki ezine, unokufuna ukuzama unyango lokulala. Ugqirha wakho angakhothaza ngaphezu kwe-counter-counter or medication sleep sleep medication, kodwa oku, kunokuphazamisa imijikelezo yokulala. Nangona ibhetele ithathwa njengento yokugqibela, imithi yokulala inganceda uncedo lwexesha elifutshane.
I-sedative emfutshane echazwe ngokubanzi i-Ambien (zolpidem) ingaba yinto ekhethiweyo, kodwa le nkunkuma kunye nezinye izinto ezibizwa ngokuba yi-sedative-hypnotics nazo zinokuhlaselwa. NgoDisemba ka-2006, i-FDA ibize iibhentshi ezixhasayo zabathengi kule nkalo yeziyobisi ngokubhekiselele kumngcipheko wokumelana nokugulisa (intshontsho ye-anaphylactic), i-angioedema (ukukhukhuma komzimba obunzima), kunye nokuziphatha okuyingozi okungabandakanya ukulungiselela nokutya xa ulele kunye nokulala nokulala-ukuqhuba.
Unokuphinda uxoxe ngezilwanyana zamachiza, njengeSt. John's Wort, itiye ye-chamomile okanye i-cohosh emnyama. Kukho ubungqina obuncinci bezenzululwazi malunga nokusebenza kwezi zonyango, kodwa banemiphumo embalwa okanye akukho miphumo emfutshane kunye nokusetyenziswa kwexesha elifutshane elingaphantsi kweenyanga ezintandathu.
Kubalulekile ukuba uqaphele, nangona kunjalo, ukuba izigulane kwi-tamoxifen kufuneka ziphephe ukuthatha i-wort yaseSt. John. Ukongezwa kunokunciphisa inani leziyobisi emzimbeni, ngoko ke, ukuphumelela kwayo. I-cohosh ebomvu kuthiwa ibhekene nokutshisa okutshisayo kwenguqu ye-menopausal kwaye inokukunceda nalabo badibene neyeza-limrogen-limitation, ezifana ne-tamoxifen.