Ukuphazamiseka Ubuthongo Nokusilalisa Kungenzeka Ngenxa Yokulala Kwe-Apnea, iinguqu ze-Circadian
Ukuba ungumntu osekhulile ovuswa kakhulu kusasa, unokuzibuza ukuba yintoni ebangela ukuba wenze njalo.
Ukuguga kunokuba negalelo kwiimeko ezininzi ezikhethekileyo ezibuhlungu kakhulu ekulaleni kwiminyaka yomhlalaphantsi kunye nakwabadala. Fumanisa ezinye zezizathu zokubangela ukuvuswa kokusa kwangoko, kubandakanywa nabanikezelayo ukusalalisa njengengqungquthela ye-circadian kunye neenguqu zokuvelisa i-melatonin, isifo se-sleep stress, isifo sengqondo sokugula, ukungabikho kwengqondo yokulala, ukuphazamiseka kwemizwelo, njengento yokudakumba, kunye nokulala nokulala.
Ukuqonda uhlobo lwe-insomnia
Akunjalo wonke umntu ovuswa kakhulu kusasa kakhulu ngenxa yokulala . Ukusalalisa kuchazwa njengengxaki yokulala okanye ukubuyela emva kokuvuswa. Kungakhokelela ekuphumeni kwexesha elide kwaye kungenza ukulala kungaqabuli. Ingabangela ukuphazamiseka emini, kuquka iimpawu zokukhathala kunye nokukhathazeka, ukuxinwa, imemori yesikhashana, kunye nezikhalazo zentlungu. Kukho ezininzi ezinokubangela ukulala.
Kuqhelekile ukuba uvuke ebusuku. Ukuba ukuvuswa kukufutshane, kunokuhle kube lula ukulala. Ngelishwa, ukuvuswa kokusa kufike ngexesha apho kunzima ukubuya ukulala. Oku kungenxa yokuba umzila wokulala, umnqweno wokulala uxhomekeke kumanqanaba ekhemikhali ebizwa ngokuba yi-adenosine ebuchosheni, iye yancipha kakhulu. Amaxesha amaninzi ukuvuswa kusasa kusenza umntu ochaphazelekayo ahlale ephaphile ubusuku bonke.
Yintoni eyenza kusasa kusasa ukuvuswa ? Ukuze uphendule kangcono lo mbuzo, kunokuba luncedo ukuhlola inkqubo ehambelana nayo eyakha amandla ethu okulala ebusuku.
Indima ye-Circadian Rhythms noMelatonin ekuguga
Ngaphandle kwebala lokulala, isalathisi sokuxwayisa i-circadian ibalulekile ukuba kulungiswe iindlela zokulala nokuvuka.
Ngokukodwa, kunceda ukulungelelanisa ixesha lokulala ukuze kwenzeke ngexesha lobumnyama. Ummandla wengqondo ebizwa ngokuthi i -nucleus ye - suprachiasmatic (SCN) kwi-hypothalamus iyalela le ngqungquthela. Ilala eduze kwama-optic nerve ephuma kwamehlo kwintliziyo. Ngaloo ndlela, lichaphazeleke kakhulu ngophuhliso lokukhanya.
Ukukhanya, ngokukodwa kwelanga lokukhanya , kunempembelelo enamandla kwisingqimba se-circadian. Iyakhuthaza ukuvuka. Ukuba umzimba uphila kwindawo ebonakalayo, kungenakukhuseleka ukuhlala ulele xa kusuku. Ukukhanya kusiza ukulungisa ixesha lokulala. Oku kuphazamisa ixesha lokulala kunye nomoya. Ebusika, abantu abaninzi banomdla wokulala njengokuba ubumnyama buqhubeka, kwaye ukukhanya okunganeleyo kunokubangela ukuphazamiseka kwezifo zonyaka.
Kubantu abadala, kuqhelekile ukuba ingqondo ivelise i- melatonin encinane. Esi sibonakaliso sokulala singasomeleza ukukwazi ukulala. Oku kunciphisa kwimveliso kungenxa yeenguqu kwi-pineal gland. Kwakhona kunokwenzeka ukuba ukunciphisa ukukhanya kokukhanya, okufana nokuguqulwa kwezinto eziqhelekileyo kwenzeka kwiilensi zamehlo kubantu abadala, kunokudlala indima. Abanye abantu bathabatha i-melatonin njengoncedo lokulala kwizame zokumisela ezi nqanaba, kodwa oku kunokuba luncedo olungenamlinganiselo.
Abantu abadala bakudala banokufumana iziphazamiso ezimbini zokulala zokulala: i- ASP) kunye nesigqi sokulala esingaqhelekanga. Ngalunye lwazo kunokubangela ukuba uvuke kusasa ekuseni. I-ASPS ibonakaliswa ngumnqweno wokulala nokuvuka kwangaphambili. Abo bachaphazelekayo bangadlala iiyure ezisekuhlaleni baze bavuke ngo-4am ngokungakwazi ukubuyela. Le meko ayiqhelekanga, ichaphazela malunga neepesenti ezi-1 zabantu. Ingaba nayo imfuza yokuzalwa.
Ingqungquthela yokulala ngokungaqhelekanga ivela rhoqo kubantu abahlala kwiziko, ikakhulukazi kulabo abaneengqondo ezinjenge-Alzheimer's disease.
Oku kungakho ngenxa yokunciphisa ukunyanzeliswa kwimizekelo yendalo yokukhanya kunye nobumnyama. Kungenzeka kwakhona ngenxa yomonakalo okanye ukuguqulwa kweendawo zeengqondo ezibalulekileyo kwimimiselo yecalada. Isiganeko asifundanga kakuhle, kodwa kukholelwa ukuba ayinqabile kubantu abaphilileyo.
Ukugxeka ukulala kweemfuno kunye ne-Apnea yokulala kubantu abadala
Kukho izizathu ezibini abantu abadala abakhuphe kakhulu kakhulu ukuba i-akhawunti yezona zivuko: iindleko zokulala kunye ne-apnea yokulala. Ngaphantsi kweminyaka engama-65, kuqikelelwa ukuba ukulala okufunekayo kuyanciphisa ukusuka kwi-7 ukuya kwi-9 iiyure ukuya kwiiyure eziyi-7 ukuya kwezi-8. Oku kungabonakala ngathi kunomlinganiselo othobekileyo, kodwa kusenokuba kubalulekile. Ukuthatha umhlala-phantsi ngokwawo kungabangela igalelo layo.
Ngokuqhelekileyo njengoko abantu behlala phantsi, bavuyisa ithuba lokuthulisa ngonaphakade iwashi zabo ze-alamu. Abantu abanjalo basenokuthi, "Ndimhlala umhlala phantsi: andifuni ukuvuka ngexesha elithile." Nangona oku kunokuba kuyinyaniso ngokubhekiselele kwimfuno yomsebenzi, kunokungayinaki imfuno yomzimba. Ngokuvumela ixesha elivakalayo ukuba lihluke-kunokuba livuke ngexesha elifanayo imihla ngemihla-isigqirha se-circumcadian kunye ne-sleep drive zichaphazelekayo zombini. Indlela yokuphila engapheliyo kumhlala-phantsi ingaba negalelo ekukhunjuleni kunye nokuhlala kwintlalo, okubangela ukuba abanye baye balala ekuhambeni.
Ngaphezu koko, ngenxa yesidingo esinciphileyo sokulala phakathi kweli qela leminyaka, umgangatho wokuphumla unokungcoliswa ngokuchitha ixesha elithile ebhedini. Ukuba umntu ufuna iiyure ezili-7 zokulala, kodwa uya kulala ngo-9 PM kwaye uzama ukulala kuze ku-7: 00 (nangona emva kokuvuswa kwangaphambili), iiyure eziyi-10 embhedeni zibandakanya iiyure ezingama-3 zokulala. Oku kunokwenzeka nakubantu ababehlala belele kakuhle, njengoko ixesha lokulala lidlula ukukwazi ukulala. Ukunciphisa ixesha lokulala ekuboniseni iimfuno zokulala zangoku kunokunyusa izinga lokulala nokunciphisa ukuvuswa.
Ukongezelela, ukuphazamiseka kokubuthwa kwe-apnea kudla ngokubangela ukuvuswa kwentsasa kusasa. Le meko iqhubeka ngokuphindaphindiweyo phakathi kwabantu abadala, ngokuphindaphinda kwimizuzu eyi-10 kwabasetyhini ngaphaya kokumisa. Ukulala kancinci kunokunxulumana nokuzilalisa, ukulala emini, ukugaya kwamazinyo (bruxism), ukuvusa rhoqo ukuvuthwa (i-nocturia), kunye nokuvuswa okungafunekiyo okubangelwa ukulala.
Ukulala kancinci kungabonakala kunzima kwixesha lokulala kwe- REM , xa izihlunu zomzimba zikhululekile ukwenzela ukuba i-dream-enactment isenzeke. Ukulala kwe-REM kwenzeka kumzuzu we-90 ukuya kwiiyure ezingama-2 kwaye kugxininiswe kwisithathu sokugqibela sobusuku. (Le mijikelezo yokulala yokulala nayo ivuselela ngokukhawuleza njengoko umjikelezo ngamnye ugqityiweyo.)
Mhlawumbi kungekhona ngokungathandabuzekiyo, eli xesha lihlala lihambelana nokuvuswa kwangaphambili kusasa. Ukupheka kwe-apnea kungabangela umntu ukuba avuke, kwaye ukulala ngendlala kunokukwenza kube nzima ukubuyela ekulala. Unyango lwe-apnea yokulala kunye noxinzelelo oluqhubekayo lwe-airway (CPAP) okanye umnxibelelwano womlomo unokunceda ukunciphisa le miba.
Ukuqwalaselwa kwemizwa kunye nezinye izizathu zokusiNgqongileyo
Ekugqibeleni, kunokubakho ukuqwalasela indima yokukhathazeka kwemizwelo eyenza ukuba kusasa kusasa abantu. Ukuxinezeleka kudla ngokudibanisa nale miba. Kufuneka kuqatshelwe ukuba ukudakumba kudibaniswa ngokuqinileyo nokuphalaza ukulala, ngoko oku kungaba bubungqina obuninzi bentsholongwane yokuphefumula ehlobene nokulala.
Ukongezelela, ukuxhalabisa kunokunyusa ukulala. Kungakhathaliseki ukuba yintoni imbangela, ukuba ukuvuswa kubangela impendulo exhalabileyo okanye ephazamisayo, kuya kuba nzima ukubuyela ekulele. Oku kunokuphuculwa ngonyango yokuziphatha okungahambi kakuhle (CBTI) .
Ukunyangwa kwezi ngxaki zengqondo kunokunceda ukuphucula ukulala. Kubonakala kubakho ubudlelwane obudibeneyo, enye inokuchaphazela enye into. Ngokuphucula umvakalelo kunye nokulala ngexesha elinye, bobabini banokuphucula.
Kwakhona kubalulekile ukuqwalasela impembelelo yeemeko zendalo. Umsindo, ukukhanya kunye nobushushu kunokushukumisa ukuvuka. Cinga ukuba inguqu kwiindawo zokulala ziyimfuneko ukuphucula umgangatho wobuthongo bokusa.
Ukuba uqhubeka uvuka kusesekuseni, kwaye unomuva wokuthi ukhathele kakhulu ngokulala okusemgangathweni, cinga ukuthetha nodokotela obuthongelweyo obonwe yibhodi. Ngokuqwalasela imbali yakho, kunokwenzeka ukuba ubone izizathu kunye neemeko ezingaphendula kakuhle kunyango.
> Imithombo:
> Brzezinski, A et al . "Iimpembelelo ze-melatonin ngokulala: uhlalutyo lwe-meta." I-Sleep Med 2005; 9: 41.
> Kryger MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 6, 2016.
> Moore-Ede, MC kunye al . "Inkqubo yomzimba yokulinganisa ixesha," kwi -Clocks That Time Us . I-Cambridge, eMassachusetts, i-Harvard University Press, ngo-1984, iphe. 3.
> Peters, BR. "Iziganeko ezingabonakaliyo zokulala kunye nokuvuswa," kuVavanyo lwezoKhalazo zokulala . Ikliniki yokulala. 2014; 9: 481-489.