Kukho izizathu ezininzi zokuba kutheni ungalala
Ukusalalisa yintlungu yokulala yobuninzi kwaye iyakwenza ukuba ungaphuli ngokwaneleyo okanye uvuke rhoqo ebusuku. Ukuba ubunzima bakho bubuthongo buqhubeka kwaye buhlala ngaphezu kweenyanga ezintathu, kuthiwa yi-insomnia engapheliyo.
Yintoni ebangela ukulala kwexesha elide? Ngaba ingabonakalisa njengomphumo wesinye isifo sokulala okanye ingxaki yonyango? Le mibuzo iqhelekileyo phakathi kwabantu abanenkathazo yokulala kwaye naziphi na izizathu ezinokubangela ukuba zinokuchaphazela.
Izizathu eziqhelekileyo
Kukho izimbangela ezininzi zokugula okungapheliyo. Ngokutsho kwe- UpToDate-inkcazo yezobuchwephesha ezithembekileyo zonyango ezisetyenziswe ngababoneleli bezempilo kunye nezigulane ngokufanayo-izizathu eziqhelekileyo ziquka:
- Iimeko zempilo yengqondo
- Izifo zonyango
- Iingxaki ze-neurological
- Ezinye izifo zokulala
- Amachiza okanye ukusebenzisa iziyobisi ezingekho mthethweni
- Ukulala kweprayimari
Iimeko zeMpilo yengqondo
Ubudlelwane phakathi kokulala nokungabikho kweemeko zengqondo kusekwe kakuhle. Ubunzima bokulala, ngokukodwa ngokuvuka ekuseni, luphawu lwesifo sokudandatheka . I-post-traumatic disorder disorder (PTSD) isenokubangela ukuba kubekho ubusuku obunokubangela ukulala nokulala. Ngaphezu koko, ukuxhalabisa nokuxhalaba kunokuba negalelo ekubangela ubundlobongela.
Ubudlelwane buyinkimbinkimbi yinto yokuba ukulala ngendlala kungadlukisa nayiphi na le miqathango kuba umzimba wakho awufumani ubuthongo bufuna. Enyanisweni, ukulala ngenxa ye-insomnia kuhambelana nomngcipheko ophezulu wokuzibulala .
Iimeko Zonyango
Nayiphi na imeko yonyango eyenza intlungu okanye ukuphefumla kunzima ukuphazamisa ubuthongo bakho. Ukongezelela, uxinzelelo olunokubangela ukujongana nesifo kunokunceda uhlale uphapheme ebusuku.
Kukho nenani leengxaki kunye namachiza anokubangela ukuba uhambo oluqhelekileyo luye kwindlu yokuhlambela ukuze ugijime ebusuku.
Oku kwaziwa ngokuba yi- nocturia ingahambelana nemimiselo yeemeko, kubandakanya i-apnea yokulala, isifo sikashukela, okanye iingxaki zeprotate.
Iingxaki ze-neurological zingaba yinto ebangela ukulala. Ngokomzekelo, isifo sikaPasinson sibangela ukunciphisa ukuhamba, nangona ngexesha lokulala. Oku kunokukhokelela ekuqineni nasekukhungeni xa umntu engaphumeleli ukulala ebhedini njengoko beqhele ukuba.
Kwakhona kubalulekile ukugcina engqondweni ukuba ukuphazamisa ubuthongo kungabonakalisa uphawu lokugula ngengqondo . Isifo se-Alzheimer, umzekelo, uyaziwa ukutshintsha iphethini, okanye isigqi se-circadian, sokulala.
Izifo zokulala
Kukho iintlungu zokulala ezingaphazamisa ubuthongo bakho. Oku kubalulekile ukuxilonga njengoko unyango luhluke kwilo lokulala.
Umzekelo, ukuba unenkathazo yokuphefumula ebusuku ngenxa yokuphefumula ukulala , oku kunokukhokelela ekuvuseni rhoqo. Ezi zivuko zingabangela ubuthongo obukhulu kunjengoko ukulala, kodwa ukulungiswa kungabangela ukungenelela njengengcinezelo eqhubekayo yomoya (CPAP) .
Ngokufanayo, ukuhamba okungavamile ngexesha lobusuku obangelwa yimilenze yesifo esingahlaliyo (i-RLS) okanye i- syndrome yokunyakaza kwesigxina sexesha (i-PLMS) iya kufuna unyango olulodwa. Ngokufanayo, iingxaki kwiwashi yakho ye-biological, okanye isigqirha se-circadian, zingakhokelela kwisiseko sayo se- circadian .
Amachiza kunye neziyobisi ezingekho mthethweni
Iimiphumo zecala kwinani leemithi zonyango zingabandakanya ukuphazamiseka kwimizekelo yokulala yokulala. Nangona kunjalo, uphando oluthile lufumene ukuba ezi zilumkiso zingasetyenziswa kuwo wonke umntu athatha imithi ethile. Esikhundleni salo, yinto yokwenza ukuba kungenzeka kwabanye abantu abayithathayo.
Kuphazamiseka ukuphazamiseka kokulala kubantu abasebenzisa iziyobisi ezingekho mthethweni. Abaphandi banika ingxelo yokuba ubude bokusetyenziswa kwezidakamizwa bunendima ebalulekileyo. Akukhawulelwanga kwiziyobisi ezingekho mthethweni njenge heroin kunye ne-methamphetamine, nokuba kunjalo. Utywala kunye nokubhema utshayi kungaphazamisa nendlela yokulala yomntu.
Ukungabikho kokuqala
Ukulahla kweprayimari kuthetha ukuba akukho nto ebonakalayo yokulahleka kwexesha elide. Oku kudlalwa kuphela emva kwengxoxo ngokucokisekileyo kunye nogqirha wakho, oye walawula zonke ezinye izizathu.
Nangona kubangelwa ukuba le nto ayifumanekanga, kukho iindlela ezahlukeneyo zokonyango zokulala, kuquka:
- Iipilisi zokulala
- Ukuphumla kunye neChrotherapy Backback
- Ulawulo lweStimulus
- Unyango lweCognitive
- Isithintelo sokulala
- Aromatherapy
ILizwi
Ukulahla okungapheliyo kunokuthatha impembelelo enkulu ebomini bakho bemihla ngemihla. Ukuba ufumana nzima ukulala, kuyacetyiswa ukuba uthethe nodokotela wakho. Baya kuba nako ukugqiba naziphi na izizathu ezingabangela kwaye baxoxe ngamanyathelo enyango okhoyo.
> Umthombo:
> IBonnet M, Arand D. Iimpendulo zemfundo yokungazinzi (ngaphaya kwezinto ezisisiseko). Isemgangathweno. 2017.
> Jinsong T, et al. Iingxaki zokulala kwiiShayina ezingekho phantsi kweeDerms. BMC Psychiatry. 2015; 15: 28. i-doi: 10.1186 / s12888-015-0409-x
> Lehnich AT, et al. Ngaba izigulane ezinokubanjwa kwezidakamizwa ezikhethiweyo njengeziphazamiso zokulala zilala ngokugqithiseleyo? UkuHlola okuHlaliselwe uLuntu kwi-Heinz Nixdorf Ukukhumbula. IBritish Journal ye-Clinical Pharmacology . 2016; 82 (3): 869-877. i-doi: 10.1111 / bcp.13015