Ukusalalisa: Ukuqonda iMpawu, iiNkozo kunye neZonyango

by UBrandon Peters, MD, ugqirha oqinisekisiweyo webhodi

Sibanzi

Ukuba unobungozi bokuwa okanye ukulala, okanye ukulala kwakho akuqabuli, usenokuba usweleke. Le meko iquka ubuthongo obunobungakanani obubi obubangelwa ubuthongo obukhulu kakhulu . Ingxaki yokulala yobuninzi, echaphazela phantse wonke umntu ngexesha elithile ebomini bethu. Kukho izinto ezichongileyo eziphazamisa ubuthongo, njengendawo yokulala ebuthathaka, intlungu, ukuxinezeleka, okanye ukunyuka ukuhamba (nocturia).

Ukungazinzanga kungahle kube yi-episodic, umzekelo, kwenzeka kuphela ngexesha loxinzelelo, kodwa ukuba luqhubeka ubuncinane ubusuku obuthathu ngeveki ubuncinane kwiinyanga ezintathu, kunokufuna unyango.

Iintlobo

Kukho ama-subtypes amaninzi okulala, kunye nezinye iingxaki zokulala zingabonakali njengento, kuquka:

Kungakhathaliseki ukuba luhlobo luni lokulala ngenxa yokuba unako, unokufumana izicombululo kunye nophatho olululo.

Ukukhula

I-insomnia yenye yezinye izikhalazo zonyango eziqhelekileyo. Uphando olwenziwe kwizigulane lufumene ukuba ama-69 ekhulwini anesifo sokulala, kunye nesiqingatha sala bantu besithi ngezinye iimeko kodwa ama-19 ekhulwini axela ubunzima obungapheliyo. Kuqikelelwa ukuba iipesenti ezili-10 zabantu banesifo esingapheliyo ngenxa yokulahleka kwemini.

Abasetyhini bavame ukubika izikhalazo ezingakumbi zokulala.

Ukusalalisa kuya kuba yinto eqhelekileyo xa sikhula. Abantu abangasebenziyo, bahlala bodwa, kwaye banesimo sezantsi sentlalo kunye nezikhalazo ezininzi zokulala.

Iimpawu

Ukungazinzi kubonakala ubunzima bokuwa okanye ukuhlala ulele okanye ubuthongo obunobungakanani obuhle. Inokuthi inxulumane nokuvuswa kwamasa kusasa.

Kukho, nangona kunjalo, ezinye iimpawu ezinokuthi zidibene nokulala. Ezi zimpawu ziquka:

Ukulala ngokugqithiseleyo kwemini
Ukukhathala
Malaise (ukuziva ukhululekile)
Unzima ukugxila okanye ukunyamekela
Iingxaki zeMood (ukuxhala okanye ukudandatheka )
Intloko
Amandla aphantsi
Ubunzima emsebenzini, esikolweni, okanye kwimisebenzi yoluntu
Isisu esimoshakele

Akumangalisi ukuba xa singalali kakuhle, asiva kakuhle xa siphephile.

Izizathu

Kukho phantse ubuninzi bezinto ezibangela ukulala. Kungenzeka kwimeko yezinye iintlungu zokulala (eziqhelekileyo zokulala ne-apnea kunye ne-syndrome imilenze yokuphumla), izimo zonyango jikelele (ingakumbi ezo zibangele ubuhlungu), okanye izifo. Izinto ezibangela ukuba zenzeke zibe zisesigxina okanye ziqhubeke.

Ukungazinzanga kungabangela ukuba uxinzelelo. Ukulahlekelwa ngumsebenzi kunye neengxaki zemali, ukufa komntu othandekayo, okanye ukuqhawula umtshato kunokubangela uxinzelelo olubangelwa ukulala. Ingakwazi ukusebenzisana nezinye iingxaki zengqondo, ezifana nokuxhalaba okanye ukuxinezeleka, ukuphazamiseka kwesifo sengqondo (post-traumatic disorder disorder) (okanye i-PTSD) , okanye ukuphazamiseka kwengqondo ezinjenge- dementia .

Kungenzeka ngenjongo yokusetyenziswa kwemithi okanye imithi yokusetyenziswa kwamachiza okanye izidakamizwa zesitalato. Kungenzeka kwakhona kumxholo wokuhoxiswa kwezinye izinto. Ukungazinzanga kungabakho nakwimeko yomsebenzi wokutshintshwa okanye ukuhamba (njenge-jet lag).

Kungenzeka okwethutyana ukuba i-caffeine okanye i- cigarettes zisetyenziselwe ukulala ngexesha okanye ukuphela kwemikhwa yokulala ebuthathaka . Ingaba nzima xa ixesha lokulala lidlula ubuthongo obufunekayo ukuhlangabezana neemfuno.

Kungenakwenzeka ukuba kwenzeke ngenxa ye- vitamin defence , nangona kunjalo. Kwenzeka rhoqo xa indawo yokulala iphazamiseka, njengokuba izilwanyana okanye i- TV zivunyelwe ukuphazamisa ubuthongo.

Ukungazinzanga kusenokungekho nto ebonwayo.

Ukuxilongwa

Uninzi lwabantu abanesifo sokungazinzi lunokufunyanwa emva kwengxoxo emfutshane kunye nogqirha wabo. Nangona kunjalo, kukho iimvavanyo ezininzi ezifumanekayo ukuxilonga ukungazinzi xa zifuneka.

Ezinye zezi ziquka:

Uvavanyo olongezelelweyo ludingeka xa kukho enye ingxaki ekhunjulwayo, njenge-apnea yokulala, i-narcolepsy, okanye i-circadian isiginci.

Unyango

Ukuba ukungazinzi kubangela ukuphazamiseka komsebenzi wamasango, ingakumbi ukuba iqhubeka ingapheliyo, ingafuna unyango. Kukho amayeza amaninzi asebenza njengeepilisi zokulala ezingasebenza. Iiklasi ezimbini ezibalulekileyo ziquka i- benzodiazepine kunye ne- nonbenzodiazepine . Ezinye zala mishanguzo kunye namachiza angaphezu kwee-counter ziquka:

Kukho ezinye iindlela zokunyanga ngamayeza. Uninzi lwezi zikhethi zibandakanya utshintsho kwiindlela zokuziphatha okanye ukulala. Ezinye zeendlela eziqhelekileyo zokusetyenziswa ngendlala zibandakanya:

ILizwi

Ukuqhaqhaqhayisa isishalazo esiqhelekileyo sokulala, esichaphazela phantse wonke umntu ngexesha elithile ebomini bethu. Inokuthi ikhona kwiincinci ezininzi okanye nokuba yinxalenye yezinye iingxaki zokulala okanye imeko zonyango. Kukho iziganeko ezinxulumene nobunzima kunye nenkumbulo, ukuxininisa kunye nomoya. Ukungazinzanga kungabangelwa zizinto ezininzi, kwaye ukuvavanywa ngenyameko ngugqirha kudla ngokwaneleyo ukuseka ukuxilongwa. Iimvavanyo ezingakumbi zingaphinde ziboniswe. Ngethamsanqa, kukho unyango olusebenzayo lokulala, kuqukwa nemithi emininzi yokulala kunye neendlela zokulala, ezifana nokuphucula umgangatho wokulala okanye indawo yokulala. Ukuba iyaqhubeka, unyango lokuziphatha ngokungaziwayo (CBTI) lunokukhetha ukonyango oluchanekileyo.

> Imithombo:

> I-American Academy ye-Medicine Sleep. "Ukwahlukana ngamazwe ngamazwe okuphazamiseka kokulala: Incwadana yokuxilonga kunye nekhowudi." Wesi-2. 2005.

> Ohayon, MM. "I-Epidemiology yokulala-nto: into esiyayaziyo kunye noko sifuna ukufunda." Ukuguquka kweMedi . 202; 6:97.

> Shochat, T et al. "Ukungazinzi kwizigulane zokunyamekela eziphambili." Ukulala . 1999; 22 I-Suppl 2: S359.