Kungakhathaliseki ukuba wena (okanye umthandayo) unokubiza-ukuphelelwa amandla, ubuthathaka, ukuxhalaba, ukuvila, ukugqithisa, okanye ukutshatyalaliswa ngokugqithiseleyo kungumqondiso oqhelekileyo wesifo se-thyroid.
Qiniseka, nangona ufumanisa ukuba ufuna ukuhlaselwa ngeminwe yonke imihla emini ukuze wenze isidlo sakusihlwa okanye uvuke ungabuyiswanga kwaye ubuchopho-budibene naphezu kobusuku bobusuku obupheleleyo, awuyedwa.
Iindaba ezilungileyo kukuba zikho iindlela zokulwa nokukhathala kwakho, njengokungenisa iyeza lakho leyeza, ukucokisa imilinganiselo yakho yokulala, okanye ukufuna enye inkathazo-ebangela ugulane wakho.
Ukukhathala kunye nezifo zeTyroid
Ukukhathala ngumqondiso oqhelekileyo we- hypothyroidism (isifo se-thyroid esingasebenzi phantsi), esenzeka ngenxa yokuncipha kwe-hormone ye-thyroid. Umgca wukuthi xa unyango lwe-hypothyroidism lulungiswa, abantu abaninzi babika isigqibo okanye ukuphuculwa kokukhathala kwabo.
Ukukhathala kwakhona kuyimpawu ye- hyperthyroidism (isifo se-thyroid esingasebenzi ngokweqile), ngokuqhelekileyo kubangelwa ukungazinzi, ukuxhalabisa okanye ukuphazamiseka ukulala. Njenga-hypothyroidism, unyango lwezifo ze-Graves kunye ne-hyperthyroidism zisoloko zixazulula ukukhathala.
Ukukhathala nezinye izizathu
Ukuba isifo sakho se-thyroid siphathwa, kwaye usenokukhathala, kubalulekile ukuqwalasela ezinye izizathu kunye nodokotela wakho.
Ukuxinezeleka
Abantu abane-hypothyroidism kunye ne-hyperthyroidism bafumana iimpawu zokudandatheka. Ngaphandle kokukhathala, ezinye iimpawu zokudakumba ziquka:
- Ukungabi nomdla kwimisebenzi yemihla ngemihla
- Ndiziva ndibuhlungu okanye ndingenanto
- Ukutya kakhulu okanye kuncinane kakhulu
- Ukuphungula phantsi kweengcamango okanye ukunyakaza okanye ukungazinzi
- Iingxaki zijolise
- Iingxaki zokulala ezifana nokulala okungapheliyo, okanye ubunzima bokulala okanye ukulala
- Imiva yokungathembeki okanye ityala
- Iingcamango zokufa
Qiniseka ukuba ubone ugqirha wakho ukuba unayo nayiphi na impawu yokudandatheka. Unyango lunokutshintsha ubomi kwaye kaninzi lubandakanya ukudibanisa ukuthatha uxinzelelo kwi-psychotherapy.
I-Apnea yokulala
Olunye uphando lubonisa ukudibanisa phakathi kwesifo se-thyroid kunye ne- apnea yokulala , xa ukuphefumula kwema ixesha elifutshane ngexesha lokulala. Ukupheka kwe-apnea kunokunceda kakhulu ukukhathala, ngenxa yokunciphisa i-oxygen.
Ngaphandle kokukhathala nokuxhamla, ezinye iimpawu eziqhelekileyo zokuphefumula ukulala ziquka ukuhluma, ukuvusa umoya, ukunyuka kwentloko, nokuvuka ebusuku.
IAnemia
I-anemia, iboniswe ngumbolo obomvu we-cell count, iqhelekile kwi-hypothyroidism, kwaye ngamanye amaxesha isibonakaliso sesibindi sesifo se-thyroid. Ngaphandle kokukhathala, i-anemia ingabangela iimpawu zentswelo-ntlanzi, intliziyo igxininise, kunye nokuphefumula okufutshane.
Fibromyalgia
Ukuba unexesha elide, ukukhathala okhathalayo kunye nokukhathala kuhambelana nezinye iimpawu ezinjengeentlungu kunye neentlungu ezixhaphakileyo, mhlawumbi unokufumana i-fibromyalgia. Enyanisweni, uphando lubonisa ukuba iHashimoto's thyroiditis (isifo se-thyroid esisodwa) sisisifo se-fibromyalgia.
Iingxaki zokulala
Nangona ukulala nokungabikho kokulala okungaqabukiyo kunokunxulumana nesifo sakho se-thyroid, ukubandakanyeka kwimikhwa yokulala ebunzima kunokuncedisa ekukhatheni kwakho.
Ngokutsho kweSational Foundation Foundation, abantu abadala badinga isisixhenxe ukuya kwiiyure zobusuku ngobusuku, kwaye ipesenteji yethu esingafumani le mali yokulala rhoqo.
Nazi ezinye iingcebiso zokuphucula impilo yakho yokulala. Ngale ndlela unokunika umzimba wakho nengqondo yonke into abayidingayo ukuze ufumane usuku lwakho ngononophelo kwaye uphilile:
- Zama ukugcina ishedyuli efanayo yokulala ngeveki neeveki
- Gcina igumbi lakho lokulala lipholile ngaphezu kwekhaya lakho
- Gwema i-electronics ngaphambi kokulala ngexesha lokubukela ithelevishini, ukusebenza kwikhompyutheni yakho, okanye ukujonga amadivaysi ase-backlit okanye ii-fowuni ze-smart
- Ukunciphisa ukukhanya kwigumbi lakho lokulala ngokusebenzisa iimfama okanye amakhethini amnyama
- Gwema i-caffeine kunye notywala emva kwemini, nangaphambi kokulala
- Gwema i-naps, ukuba kunokwenzeka
- Gwema ukuzivocavoca emva kwesidlo sakusihlwa
Unokuphinda ucinge ngamanyathelo asebenzayo ukwenzela ukwandisa ukuphumla kwakho ngaphambi kokulala:
- Thatha ishati eshushu okanye ibhedi ngaphambi kokulala
- Sebenzisa i-conditioner yesandi okanye i-earplugs ukuvimba isandi
- Mamela ukuphumula okanye ukukhokela i-audios imifanekiso ukuze uncede ulale
- Phuza itiye okanye uphumle itiye ngexesha lokulala
- Yiba nekhefu lokulala ngeprotheni
Ezinye izizathu zoKhathala
Ngaphandle kweemeko zonyango ezibalwe apha ngasentla, zininzi ezinye izizathu ezibangela ukukhathala, njengezinye iingxaki zempilo (umzekelo, isifo esingasigxina okanye isifo sesibindi, ukusuleleka, ukusetyenziswa kakubi kweziyobisi okanye iziyobisi) kunye nemiphumo emibi yeyeza. Abanye abantu banika ingxelo yokuba ukutshintsha ukutya kwabo kuye kwaphucula ukukhathala kwabo, nokuba oko kuphelisa i-gluten, ishukela, okanye ubisi.
ILizwi
Ekugqibeleni, kubalulekile ukuba ukhathala kwakho kuhlolisiswe kakuhle ngugqirha. Amaxesha aphindaphindiweyo, kunokubangela ubuninzi bodwa, njengesifo sakho se-thyroid kunye nenye into eyenzayo okanye imeko.
Hlala uqinile njengoko uhamba ngokukhathala kwakho, okungenzeka kube yimfazwe yemihla ngemihla.
> Imithombo:
> Ahmad J Tagoe CE. I-Fibromyalgia kunye neentlungu ezingapheliyo kwizifo ze-thyroid. KwiKliniki yaseRheumatol. 2014 Julayi; 33 (7): 885-91.
> Dayana, uColin. "Hypothyroidism and Depression." Eur Thyroid J. 2013 Sep; 2 (3): 168-179.
> Husson, Olga et al. "Ukukhathala Phakathi kwabaPhepheli beChrojekiti yeTyroid kunye nexesha elide: Iziphumo ezivela kwi-ABRS Registry-Based Based Registry" I-Thyroid. 2013 Oct; 23 (10): 1247-1255.
> Takeuchi S et al. Ubudlelwane phakathi kokulala kwe-apnea nomsebenzi we-thyroid. Sleep Breath . Ngo-2015 uMar; 19 (1): 85-9.