Ukuvuka Kuphelelwe amandla
Ukulala okungaqabuliyo kuye kwagqitywa ngokuba yinto ebonakalayo ye- fibromyalgia , kwaye yinto enye inokudibaniswa neempawu ezininzi. Olunye uphando lubonisa ukuba amaninzi angama-95 ekhulwini abantu abane-fibromyalgia babika ubuthongo obungapheliyo.
Umzimba okhulayo wophando ukhokelela ekuqondeni okungcono ukulala okungapheliyo kule meko, iimpawu zayo, umphumo walo kuthi, nokuba unganciphisa njani.
Yintoni Eyona Ukuphucula Ukulala?
Ukulala okungaqabuliyo, okubizwa nangokuthi ukulala okungekho nto yokulala, akuyona into efanayo nokungafihleki (okungabikho kwakhona kwi-fibromyalgia). Akunxulumene nokuba kunzima kangakanani ukulala okanye ukulala ixesha elingakanani.
Kunoko, ukulala okungapheliyo kuninzi malunga nomgangatho wobuthongo bakho. Kukhanya, kwaye nangona emva kokulala ubusuku obupheleleyo, uvusa ukuziva uphelelwe yinto kwaye ungathi ulala. Nangona kunjalo, impembelelo yokulala engapheliyo ingakwazi ukugqithisa.
Nangona ubuthongo obungapheliyo kunye nezinye iingxaki zokulala zibhekwa njengesifo se-fibromyalgia, uphando lubonisa ukuba zibophelelene nokungaqhelekanga kwi- chemistry ye-brain kunye ne-immune system ngendlela eyinkimbinkimbi kwaye, ngokutsho kwe-2012, inokuthi isebenze " imbangela kunye nesiphumo se-fibromyalgia. "
Impembelelo Yokulala Engahlaziyiyo
Uphando ludibanisa ubuthongo obunobunzima kwiimpawu ezininzi ze-fibromyalgia, kuquka:
- Ukwandisa ububele
- Ukungabikho kobusuku bokubuyiselwa kwintlungu
- Akukho mvakalelo yokusa
- Ukukhubazeka kwengqondo (fibro fog)
- Ukungasebenzi kakuhle kwemisebenzi
- Ukunyuka kwasekuseni
- Ubunzima
- Ukukhathala
- Ukukhathazeka kwengqondo
Kutheni i-Sleep isingabuyiselanga kwi-Fibromyalgia?
Okwangoku, akuqondwa kakuhle ukuba kutheni ukulala kungabonakaliyo kubantu abaneli meko.
Inkcazo ecacileyo kukuba kunzima ukulala xa unentlungu, kwaye abantu abaninzi abane-fibromyalgia babika intlungu ebangelwa ukulala phantsi kwezihlunu zabo zethenda. Ukutyekela ukutshatyalaliswa okanye ukugqithisa nokukhupha ngokugqithiseleyo kunokuba negalelo lokulala iingxaki.
Uphando lubonisa ukuba ukungasebenzi kwi-system ye-nervous system (ANS) kungadlala indima ephambili, ngokunjalo.
I-ANS ihlukaniswe ngamacandelo amabini-inceba (imo-yokulwa okanye ye-flight mode) kunye ne-parasympathetic (indlela yokuphumla kunye neyokugaya.) Ngokutsho kwimbono ephumayo ye-fibromyalgia, inkqubo ye-nervous sympathetic ibonakala ibanjwe "phezu," ukuthintela umzimba ukuba ukhululeke ngokwenene kwaye ukwazi ukulala.
Eli gama lifana 'nokulala ngeliso elivulekileyo,' njengabazali abatsha xa besilumkele ukukhala konke umntwana, okanye unokuba nakho xa ukhathazeke ngokukodwa malunga nokulala, ngoko ke vuka ukhangele iwashi ngaphaya ngaphaya.
Uphononongo luka-2009 (Prados) lubonisa ukuba ukuhlukahluka kwenhliziyo, okuyimilinganiselo yokusebenza ngokuzimela, kwakungavumelekanga ngexesha lokulala kwabathathi-nxaxheba nge-fibromyalgia. Oku kuxhasa inkolelo yokwenza umsebenzi ovelisayo ophazamisa ubuthongo.
Ngenxa yokuba intlungu iphazamisa ubuthongo kwaye ihlwempu ibuthongo ibangela intlungu, ingaba ngumjikelezo wokuzihlaziya.
Ukunyanga Ukungabonakali Ukulala
Uphando lubonisa ukuba amayeza amaninzi anokukwazi ukuphucula umgangatho wobuthongo kwi-fibromyalgia. Ezi ziquka:
- Lyrica (pregabalin)
- I-Cymbalta (duloxetine) , i- Savella (milnacipran) kunye nezinye i- SNRIs
- Elavil (amitriptyline)
- I-Xyrem (i-sodium oxbate)
I-Lyrica, i-Cymbalta kunye ne-Savella zivunyiwe yi-FDA kule sigulo. Elavil yi-tricyclic antidepressant, kwaye i-Xyrem iyinkunkuma ekhwabanisa ilawulwa ngokuthe ngqo.
Abanye abantu abane-fibromyalgia bavakalisa impumelelo kunye neminye imithi okanye i-counter-counter-counter-counter counter counter aid.
Uphando lubonisa ukuba ukuxhaswa kwe- melatonin kunokuphucula ubuthongo kunye nentlungu e-fibromyalgia.
Ukuba ubuthongo bakho abuyi kubuyiselwa, kufuneka uxoxe nogqirha wakho malunga nantoni na ongakhetha kuyo.
Imithombo:
Ukwahlula DJ. I-PM & R: iphephancwadi yokulimala, umsebenzi kunye nokuvuselelwa. NgoMeyi ka-2010; 2 (5): 414-30. Iimpembelelo ekukhatyweni ukusuka kwisifundo sokugula okungapheliyo kunye neemeko ezihambelanayo.
Hussain SA, et al. Umbhalo wophando lwepineal. Ngo-2011 kuMatshi; 50 (3): 267-71. i-doi: 10.1111 / j.1600-079X.2010.00836.x. Ukusebenzisa i-adjuvant ye-melatonin unyango lwe-fibromyalgia.
Moldofsky H, et al. Umbhalo weRheumatology. NgoDisemba ka-2011; 38 (12): 2653-63. Imiphumo yexesha lokulala kakhulu i-dock cyclobenzaprine kwiimpawu kunye nokulala kwezilwanyana kwizigulane ezine-fibromyalgia syndrome: isifundo esilawulwa yimibala engaphantsi kwimibala engabonakaliyo.
Moldofsky H, et al. Journal of rheumatology. 2010 Oct; 37 (10): 2156-66. Iimpembelelo ze-sodium zithintela kwi-physiology yokulala kunye neempawu zokulala / ezihambelana nokulala kunye nezigulane nge-fibromyalgia syndrome: i-double-blind-blind, i-randomized, i-placebo.
Prados G, Miro E. Revista de neurologia. 2012 Feb 16; 54 (4): 227-40. Imbonakalo echazwe ngayo, inqaku kwisiSpanish. I-Fibromyalgia nokulala: ukuhlaziywa.