Igumbi lokulala elifudumeleyo, i-Apnea yokulala, kunye nezinye izimo zonyango zingaba negalelo
Ukuba uke wabuvusa utyhuke ngomkhuhlane, usenokuzibuza: Kutheni sifuna ukuthuthumela xa silala? Ukuba kwenzeka ngokuphindaphindiweyo, inokudityaniswa nezinye iimeko zonyango kwaye ingafuna ukuphonononga okuqhubekayo. Kwakhona kunokuthetha izinto ezahlukeneyo kubantwana kunye nakwabaseTyhini abadlulayo . Fumanisa ezinye zezizathu zokuba sithwala njani ukulala.
Ukushisa kweMzimba kunye neNdawo yokulala
Okokuqala, isizathu esivame kakhulu ukuba usenokukhupha ebusuku ngenxa yokuphakama kokushisa komzimba ngenxa yendawo yokulala ebushushu. Ukuba igumbi lakho lokulala liphethe i-thermostat inqwelwe, ukuba unxibe iiparajamas ezinzima, okanye ukuba ungcwatywa phantsi kweengubo kunye nabaduduzi, akumangalisi ukuba ufudumele kwaye uqale ukuthukuma. Oku kuqhelekileyo ngokuqhelekileyo.
Kukho ukuhluka okuqhelekileyo kobushushu bomzimba ngexesha lokulala. Uninzi lwabantu luya kudibanisa kwiqondo lokushisa lomzimba ngokusa kusasa, rhoqo nge-4 AM. Ukongezelela, ngeemeko ezithile zokulala, inkqubo ye- nervous autonomic (elawula ukushisa komzimba, izinga lokushaya intliziyo, uxinzelelo lwegazi kunye nezinye izinto) ingahlaziywa kwaye iholele kwisifungo.
Ukuphazamiseka kokulala kubangelwa iimbophu zasebusuku
Akufanele kumangaliswe ukuba iziphazamiso ezichaphazela ukulala nazo zikhokelela ekuqhumeni ebusuku njengoko zenzeka ngexesha elifanayo.
Eyona ndlela ixhaphakileyo yi- apnea yokulala . Ukuba unzima ukuphefumula ngexesha lokulala, oku kuya kubangela umgudu owandayo nomsebenzi wokuphefumla. Khawucinge ukuba unyakaza kangakanani xa uqhuba umncintiswano nokuphefumula! Isiqephu ngasinye se-apnea sinokuphinda siphumelele i-cortisol, i-hormone yomsindo womzimba, ukukhuthaza ukuphefumula ngokuqhelekileyo.
Kubantwana, kunye nabantwana, ngokukodwa, ukuphefumula okuphazamiseka ukulala kungabonakalisa njenge-sweaty nokulala ubuthongo. Umntwana unokumisa ubuso obomvu aze agqitywe ngokukhukhuma kunye nezikhuselo eziphazamisiweyo. Oku kufuneka kuqhube uphononongo oluthe gqolo, ngokukodwa xa kulungiswa kunye nezinye iimpawu zokulala kwe-apnea.
Abasetyhini banokuba neemeko ezitshisayo (okanye zikhanyisa) ngexesha lokulala njengoko zitshintshile emva kokuphuma kwesisu. Okuthakazelisayo, umngcipheko wokubamba ubuthongo obangelwayo ukhulisa amaxesha angama-10 ngeli xesha ngenxa yokulahlekelwa kwamahomoni e-estrogen kunye ne-progesterone. Ngoko ke, ubusuku obushushu bokuba besetyhini abadala bangase bafike emva kokuphuma kwesisu ngenxa yokugula kwe-apnea.
Abanye abantu bayaqaphela ukuba balala emva kokulala kotywala . Utywala ngumsizi ophumayo ongasichaphazela umoya ophezulu kunye nokugqithisa ngokugqithiseleyo kunye nokugula kwe-apnea. Ngako oko, ukusetyenziswa kotywala kunokunxulumana nobusuku obushushu ngenxa yokuphefumula okuphazamiseka ukulala njengokufana ne-apnea.
Ekugqibeleni, ukuxhalabisa kunye nokuxhalabisa ngokubanzi kungakhokelela ekuhlaselweni kwentswelo kunye nokuthukuthela ngexesha lokulala. Ukuba unamaphupha amaxesha amaninzi, ngokukodwa ekusetyenzisweni kweengxaki zokuxinzelela emva kokudandatheka (PTSD), unyango lunokuba luncedo. Abantwana nabo banokugubha xa bexakeka ebusuku .
Ezinye izizathu zonyango zokugwaza ngokulala
Kukho ezinye ezininzi izizathu zokukhupha ebusuku ezifanele zicatshangelwe. Iziganeko ezizimeleyo zincinci kodwa zingapheliyo ukukhupha okungapheliyo ebusuku zingadinga ukuhlolwa okongeziweyo. Ukuba uneminye impawu okanye iimpawu, njengemfiva kunye nokulahleka kwesisindo, kubalulekile ukuba uthethe nodokotela wakho malunga nesidingo sokuvavanya. Ezinye zezinye izizathu ezibangela ukukhupha ebusuku ziquka:
- Izifo (kuquka nesifo sofuba )
- Imithi (i-Antidepressants, iHormone substitution, insulin)
- Hyperthyroidism
- Isifo sikashukela ( Hypoglycemia ukusuka kwiyeza)
- Iziphazamiso ze-Autonomic (Ukuchaphazela ingqondo okanye inkqubo yesantya)
- Ezinye izizathu
Ukuba unenkxalabo malunga nokukhwaza kwansuku zonke, xela ugqirha ngezinye zezizathu ezibangelwa ukulala kwe-sweaty nokuba ngaba ufuna ukuvavanywa okuqhubekayo kunye nokufunda okulala okanye olunye uvavanyo.
> Umthombo:
> Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 5, 2011.