Iziphazamiso zokulala ezingakhange zifumaneke kubantu abane-MS
Ukukhathala luphawu oluqhelekileyo lwe- multiple sclerosis (MS) kunye nolunye olunokwenza imisebenzi engundoqo, imihla ngemihla ibonakale nzima. Enyanisweni, abantu abane-MS bavame ukuchaza amava ngokuthi "ukuchoboza" okanye "ukucoca" kwaye baxelele ukuba ukukhathala kwabo kunokuchaphazela yonke into esuka kwiinkcenkceshe ukuya kukwazi ukulala ebusuku.
Le ngxaki yokugqibela (enenkathazo yokulala) ebangela ukuba uxhalabe phakathi koogqirha kunye nabaphandi ngokufanayo, abaninzi babo bakholelwa ukuba ukulala , ukungabikho kokulala, kunye nezinye izifo ezinxulumene nokulala zixhomekeka kakhulu kubantu abane-MS.
Iimbangela ze-insomnia kubantu abane-MS
Uphononongo olulodwa, olwenziwa ngabaphandi kwiYunivesithi yaseCalifornia e-Davis School of Medicine, lubonise ukuba izinga lokulinganisela ukulala kwabantu abaninzi abane-MS lalingama-38 ekhulwini, ngaphezu kokuphindwe kabini kwisiqingatha sesizwe. Ngaphezulu, iipesenti ezingama-52 zathi ziwathatha ngaphezu kweyure ukulala ebusuku.
Abaphandi baphetha iimpawu ezingalawulekiyo okanye ezibuhlungu ze-MS kunye nokuxhalaba nokuxinezeleka kwakukho ukugxeka. Ngaloo ndlela, ukulala kwabantu kwakungazange kuthathwe njengesifo esihlukileyo sokulala kodwa kunokuba kungumphumela wokunyamekela ngokomzimba kunye nomoya oye waba namava abane-MS.
Ezinye izinto ezibangela ukuphazamiseka okubonakalayo kulabo abane-MS ziquka:
- Ezinye izitenxo ze-hormone ezingabangela ukuphazamiseka kokuphefumla nokulala .
- Ukuphazanyiswa kwe-dopamine kunye ne-norepinephrin (ezo zi-neurotransmitters okanye izithunywa zeekhemikhali kwingqondo) zingabangela ukuxhatshazwa kweengxaki kunye nokuphazamisana neendlela zokulala.
- Ukuhlala emini emini ngenxa yokukhathala kungakhokelela ekusileleleni ebusuku.
- Iimpawu ze-MS ezinjengemilenze engenakuphumla, ukushisa kweqondo lokushisa, kunye nokulawulwa kwemigodi kungaphazamisa ukulala.
Iintlobo zeNtsalane
Iimbangela kunye nokunyangwa kokulala ngenxa yokungazinzi zihluka ngohlobo oluneziphumo .
Ukuqhawula kwangaphambili
Ukuqala kokulahla kubonakala njengokungakwazi okanye ubunzima umntu analo ekulaleni.
Kubantu abanama-MS, ukubola kokuqala kungabangelwa intlungu ye- neuropathic okanye i- musculoskeletal kunye namachiza athile awaziwayo kubangela ubunzima bokulala.
I-Insomnia ephakathi
Ukulahla phakathi kwexesha xa uvuka ebusuku kwaye awukwazi ukulala. Okumangalisa kukuba, abantu abanokukhathala kwamalanga kakhulu banokukwazi ukulala nokulala. Ezinye iimpawu ezinxulumene ne-MS ezifana ne- muscle spasms kunye ne-nocturia (inqweno yokuvota ebusuku) inokubangela ukuba le mphumela.
I-Terminal Insomnia
Ukuphela kobomi ukuphela kobuthongo kuvuka nje kusasa. Isizathu sokuphela kwesigulo kubantu abano-MS asiqondakali kakuhle kodwa abanye bakholelwa ukuba ukungabikho kokukhanya kwelanga (ngokukodwa kulabo abanexinzelelo) kunokufaka isandla kulo.
Ukunyangwa kwe-Insomnia
Ngelixa abaninzi abantu bacinga ukuba iipilisi zokulala zibe yonyango lokuqala lokhetho lokukhetha ukulala, ukufumana imithi yokulala iyancipha. Kuzo zonke, ngelixa ziza kunika iingeniso malunga nexesha elifutshane, iziyobisi zivame ukulahlekelwa ngokukhawuleza kwazo kwaye ziyakumlutha.
Abanye abantu baphendukela kwizixhobo zonyango ezifana nokunyanzeliswa kwengcinezelo ehamba phambili (CPAP) ukuze baphathe i-apnea yokulala kunye neyeza elikhanyayo ukunyanga iingxaki zokulala ze-circadian.
Le miqathango, nangona kunjalo, kufuneka ifunyanwe ngumqeqeshi wezempilo unyango kuqala.
Ngaphandle kwezi ndlela zongenelelo lwezonyango, kukho izinto wena nogqirha wakho onokukwenza ukuhlangabezana neengxaki zokuhlangabezana nokulala (kwaye oku kuyinyani nokuba ingaba unayo i-MS):
- Fumana ubuninzi bokukhanya kwendalo kwimihla.
- Yiya kulala kwaye uvuke ngexesha elifanayo yonke imihla, kuquka neveki.
- Ukuzivocavoca rhoqo ukuphucula ubuthongo kodwa ungenzi kwiiyure ezine ukuya ezintandathu kwixesha lakho lokulala njengoko kunokukunqanda.
- Nciphise i- caffeine yakho, utywala, kunye ne-nicotine zifake iiyure ezintandathu ngaphambi kokulala.
- Yeka ukusela nayiphi na i-fluids iiyure ezimbalwa ngaphambi kokulala.
- Zama ukususa ingqondo yakho xa ulala. Gwema iTV okanye i-electronic devices.
- Gcina igumbi lokulala libumnyama kwaye iqondo lokushisa lipholile.
- Musa ukuphaphama phakathi kobusuku. Vuka, funda incwadi, okanye wenze enye into ukulungisa ingqondo yakho ngaphambi kokuba ubuyele ekulala.
ILizwi
Ukuba unobunzima bokulala kwaye uzame amanyathelo alula afana nalawo achazwe ngasentla ngaphandle kwenkululeko enkulu, qiniseka ukuba uthethe ne-neurologist yakho. Ngokubambisana, unokukwazi ukufumana isigxina emva kweengxaki zokulala ezifana neyeza le-MS okanye uphawu olubangela okanye uncedisa ekuphumeni kwakho.
Oko kwathiwa, ngamanye amaxesha, ukuthunyelwa kwiingcali zobuthongo kuyadingeka ukufikelela kwingcambu yengxaki.
> Umthombo:
> I-Brass, iS .; Li, C; kunye ne-Auerbach, S. "I-Undersiagnosis yoKuphazamiseka koButhongo kwizigulane ezine-Multiple Sclerosis." Umbhalo we-Clinical Sleep Medicine . 2014; 10 (9): 1025-31.