Ukulungiselela i-Polysomnogram yakho ukuchonga izifo zokulala
Ngoko ugqirha wakho uncoma ukuba uhlalutye uvavanyo lokulala ebusuku ukuze uhlolisise ukulala okanye ukulala emini ngenxa yengxaki yokulala njenge-apnea yokulala, kodwa ungalindela ntoni? I-polysomnograms ziqhutshwa kwiindawo ezizodwa zovavanyo zokulala. Nangona unokuba nexhala malunga namava, uthathe ixesha elifutshane, ufunde kwaye ubeke ezo zimo zokuphumla.
Ufumanisa injongo yokuvavanya ukulala, indlela yokulungiselela ngaphambi kokutyelela, oko ukulindela xa ufika, kwenzekani ukuba awukwazi ukulala, kwaye kungekudala uza kufumana ukuchazwa kweziphumo.
Yintoni Injongo Yokuvavanya Ubuthongo?
Izifundo zokulala, okanye i-polysomnograms, zivavanya ukufumana iingxaki zokulala, eziquka:
- Ukulala ngomoya
- Ukunyakaza kwesigxina sexesha lokulala
- I-Parasomnias (ukuziphatha ngokulala)
- Ukunqongophala
Ezi mvavanyo ziquka ukuchitha ubusuku obuthongo kwindawo yokulala ebhokisini okanye kwindawo yokulala. Ngokuqhelekileyo, ezi zifundo ziya kulawulwa emva kokuba ubone umboneleli wezempilo kwi- kliniki uye wathetha iingxaki zakho zokulala. Ezi mvavanyo zizona ndlela ezifanelekileyo zokuqonda indlela olala ngayo.
Ngaphambi kokulala Kwakho Uhambo lokuFunda
Ngaphambi kokuba ufikelele kwisifundo sakho sokulala, kukho ezinye izilungiso ezibalulekileyo ezifunekayo. Uninzi lweelabhu zezibhedlele ziza kuba nezigulane zifike ngexesha lentsuku zokuhlwa, kodwa jonga kwiziko lakho phambi kokuqeshwa kwakho.
Ukuba usebenza ebusuku, ezinye izakhiwo ziyakwazi ukulungiselela izifundo ezenziwe ngentsuku. Kungaba kubalulekile ukuphepha i-caffeine kunye ne-naps ngosuku lokufunda kwakho, njengoko oku kunokuphazamisa ukukwazi kwakho ukulala. Ukusela utywala akufanele kudlule kwimikhwa yakho evamile.
Izilungiso kwizinto zokuzisa kwiziko lokulala
Kuya kuba kubalulekile ukujonga ngeziko lakho lokulala ukuze ubone ukuba banemimiselo ekhethekileyo kuwe.
Ngokuqhelekileyo, izigulane zikhuthazwa ukuba zizise:
- Amachiza athathwe ebusuku (okanye ngokuvusa)
- Iileyile
- Izithambo zokulala eziduduzayo (iipajamas okanye i-T-shirt kunye neemputshane)
- Imithwalo yamathandayo okanye iingubo
- "Khuthaza izinto" kufuneka ulale (njengobhere bakho buntwana)
- Ukutya
- Ifowuni ishaja
Yiza izinto ezifanayo oza kuzisa kuzo ukulala ubusuku ehotele.
Ngelishwa, izilwanyana kunye namaqabane omabhedlele aziyi kuhlala. Ukuba unesilwanyana senkonzo, faka amaxwebhu afunekayo. Kwezinye iimeko, ibhedi yomzila (okanye ikotyi) ingafumaneka kumzali womntwana okanye ukuba umntu akakwazi ukuhlala yedwa ngenxa yesifo sengqondo (ukugula komzimba, ukukhubazeka, njl.).
Ukuba kukho into ongenakukwazi ukulala ngaphandle, kungenokuba yenzakele ukubuza ngaphambi kwexesha.
Yintoni enokuyilindela kwisiko lokulala
Kukho amakhulu amaziko okulala kulo lonke ilizwe, kwaye nganye iyahlukahluka kwindawo yokuhlala kuyo. Ezinye zisekelwe kwiibhodi zesibhedlele, ezinye zizakhiwo zemahhala kwaye, ezinye zihlala kumagumbi ehotele angenanto.
Kuza kubakho umbhede kunye neenjini, izixhobo zokuhlambela, kunye nezixhobo eziyimfuneko ukugqiba isifundo. Kukho iifenitshala yokulala, umabonwakude, kunye nolunye uhlobo lwezinye izinto eziphathekayo.
Amanye amagumbi akancinci kwaye abanye baxakeka.
Ukuba unomdla malunga nokuba amagumbi abukeka njani, cela ukuba ulungiselele ukutyelela ukutyelela amaziko emini.
Ukusetha Ufikelele Kwi-Night Night Study Study
Emva kokuba ufike kwaye uzenze ukhululekile, uchwepheshe we- sleep -or sleep tech- uya kukucela ukuba utshintshe kwiingubo zakho zokulala. Wonke umntu uya kukhululeka xa unxiba into yokulala, kodwa ukuba ungeke ugqoke i-pajamas, i-T-shirts efanelekileyo yokuzikhupha kunye neemputshane ziya kwenza kakuhle. I-technician izakuchitha ixesha elingama-45 ukuya kweyimizuzu engama-60 ikubeka ekufundeni kwakho kokulala. Eli xesha lingahluka, kuxhomekeke ekusebenzeni kwazo kunye nobunzima bomntu ngamnye.
Ezinye iinjongo zokuthintela ingathatha ixesha elide ukuya kwiiyure ezingama-90 ukuya kwiiyure ezimbini ukusetha.
I-technician izakulinganisa ubukhulu bekhanda lakho kwaye umaka iimpawu zomhlaba kwi-scalp yakho ngepensele yokumakisha. Amanqaku ayinasigxina kwaye aya kuhlamba kunye nesepha kunye namanzi. Kwiindawo ezikhethiweyo, umfaki-sicelo omncinci we-cotton-tipped, njenge-Q-tip, uya kusetyenziswa ukucoca isiqhezu esincinci sesikhumba sakho. I-paste yokucoca iyinto encinci, kodwa kubalulekile ukucoca ii-oyile zesikhumba sakho ukwenzela ukwandisa umnxibelelwano kwi-electrode.
Emva koko iintambo ngee-electrode zenziwe ngegolide ziza kufakwa kwi- EEG . I-Paste iya kufakwa kwi-electrode nganye. Isebenza ukugcina iingcingo kwindawo kunye nokuqhuba kakuhle amaza kagesi wengqondo yakho. Lo mncwane uhlala unamathele, kufana nokunciphisa okusetyenziswa ekuphekeni, kodwa uya kuhlamba ngamanzi atshisayo ngokunyamezela. Ezinye zeentambo ebusweni ziya kufakwa endaweni. Ayikho inaliti kwi-electrodes zokulala zanamhlanje, kwaye lo lungiso akufanele lubize.
Ukongeza kwi-electrodes ebusweni bakho kunye ne-scalp, kukho ezinye izinto ezimbalwa eziza kusetyenziswa. Ukusekwa ngokuchanekileyo kuyahlukahluka kwisikhululo sokulala ukuya kwesinye, kodwa ezi ziyimilinganiselo yazo:
- I-microphone iporefrey snore ifakwe kwintamo yakho
- Iimbophu ze-Sticky esifubeni sakho ukujonga isigxina senhliziyo yakho nge-EKG
- Amabhande enqabileyo enqabileyo ehamba kwisifuba nesisu sokulinganisela ukuphefumla
- Iimpawu ze-Sticky okanye i-electrodes esetyenziswe kwiimpawu zakho okanye iziganeko zokubeka iliso ukuhamba (i- EMG )
Zonke ezi zixhobo ziya kuxhunyezwa kwibhokisi elincinci. Le bhokisi inokuthi iqhutywe ngeenxa zonke, ngoko ungakhathazeki ukuba awukwazi ukuvuka emva kokuba uthinte. Ukuya kwindawo yokuhlambela kuyo.
Ekugqibeleni, ngaphambi nje kokulala, inkunkuma ye-nasal-eyona ipulasitiki eplastiki ehlala ekhaleni-iza kusetyenziswa. Akuyi kukunika i-oksijeni, kodwa kunokuba ulinganise ukuhamba komoya. Uninzi lweebhoratri luya kusebenzisa i-thermistor, eyona intambo ejikeleziweyo ehleli emakhaleni kunye nemilinganiselo yokushisa.
Oko Ukwenza Ngaphambi Kokulala
Emva kokumiselwa, ezinye izigulane zixhalabele malunga nokuba ziya kuba zintoni ngaphambi kokuba zilale. Uninzi lwabachwepheli luya kuba nelinye okanye izigulane ezimbini ukusetha, ngoko uya kuba nexesha xa ushiywe wodwa. Kubalulekile ukuba ungalali ngaphambi kokuba uqale isifundo, kwaye abaninzi abantu bazisa izinto zokufunda okanye ezinye izinto zokusebenza. Kungenzeka ukuba ulethe i-smartphone yakho, ikhompyutheni, umdlali weDVD ophathekayo, okanye into emele uyilalele. Abantu abaninzi bafumana ngokuhlwaya kakhulu-akukho zitya ezenziweyo kwaye akukho mntu ujikelezayo!
Amanye amaziko aya kuba nezigulane zabo zibukele ividiyo efundisa malunga neengxaki zokulala. Ukuba unokwenza ufune ukuqhubeka ngomoya okhuselekileyo (CPAP) ngexesha lobusuku, unokuba ulungele imaski kwaye usebenzise oko ngaphambi kokulala.
Xa Kuqala Ubusuku
Xa usifikile ngexesha lakho lokulala, okanye uziva ulele ngokwaneleyo ukuba ulale, kuya kuba kubalulekile ukuvumela uchwepheshe wakho ukuba azi. Baza kukunceda ulale kwaye udibanise ibhokisi yefowuni kwikhomputha eya kuvumela i-tech ukuba ikubekwe kwelinye igumbi. Kubekho ikhamera encinane yekhamera kunye nesithethi esineendlela ezimbini kwigumbi lokulala. Ukuba udinga ukuvuka ebusuku, yile ndlela uzakubiza ngayo uncedo.
Ngaphambi kokulala, ochwephesha uya kufuneka ukuba avivinye izixhobo. Njengengxenye yale vavanyo, uya kuvula kwaye uvale amehlo akho, ubahambise, ujonge, uthathe ukuphefumula nokuphuma, kwaye ude uhambise iingalo nemilenze yakho. Ukuba kukho into engafanelekanga ngetambo, okanye xa umntu ekhupha ebusuku, ingcali yakho iza kuza ukuyilungisa.
Ngaba Ndiza Kulala Kulo vavanyo Lokulala-Nokuba Ndingenako?
Inkxalabo ebaluleke kakhulu abantu abanayo kukuba ngaba baya kukwazi ukulala. Okumangalisa kukuba, abaninzi abantu banako ukulala, nokuba nazo zonke iifowuni, indawo engaqhelekanga kunye naliphi na inani lezinto ezinokuphazamisa. Kunqabile ukuba umntu angakwazi ukulala nonke.
Ukuba unenkxalabo yokuba ungeke ukwazi ukulala, abanye ababoneleli bezempilo banikezela imithi yokulala okanye ipilisi yokulala ukuze isetyenziswe ngobusuku bokufunda. Kukho ezinye ezingeke zitshintshe iziphumo zovavanyo lwakho lokulala, kubandakanyeka ngokuqhelekileyo enye ebizwa ngokuba yi-zolpidem (Ambien). Qinisekisa ukuba onke amayeza avunyelwe ngugqirha wakho ngaphambi kokuba uwasebenzise ubusuku bokufunda.
Kwiimeko ezinzima kakhulu, uvavanyo lunokuphindaphindiwe njengoko luyimfuneko ukuqinisekisa ukuba ubonelelo obaneleyo bokulala bufumaneka kwaye iziphumo zivumelekile. Uziva ungacinezelekanga nangona kunjalo: uninzi lwabantu luphumelele ngexesha lokuzama kwabo lokuqala kwisifundo.
Ekuseni Emva koFundo lokulala
Uninzi lwabantu luvuka ngexesha eliqhelekileyo, kwaye xa uvumela uchwepheshe wakho wokulala ukuba azi ngaphambili ngaphambi kokulala, baya kuvuyisa ukuvusa (angeze kubekho ama-clocks kwigumbi lokulala). Iifowuni kunye nezinye izixhobo zokulinganisa ziya kususwa ngejubane elimangalisayo, mhlawumbi kwimizuzu emihlanu ukuya kweyimi-10. Kukho i-questionnaire malunga nobuthongo bakho bokulala ukugqiba.
Amanye amaziko aneemvula, kwaye unokukwazi ukulungela usuku lwakho ngaphambi kokushiya. (Khumbula ukuba ochwepheshe belele bavukile ubusuku bonke, kwaye banomdla wokubuyela ekhaya ukuze balele.)
Ngeke ukwazi ukufumana naluphi na ulwazi malunga nokufunda kwakho deze ukuba ugqirha obuthongo abe nethuba lokuphonononga iziphumo, ezinokuba ziiveki ezimbalwa. Uninzi lwezigulane ziza kudibana nogqirha eklinikhi ukuze kuxubushe ukuchazwa kweziphumo zophando kunye nokuphonononga unyango olunokwenzeka ukuba kuphazamiseka ingxaki yokulala.
ILizwi
Ukuba unemibuzo okanye iinkxalabo, unganqikazi ukuqhagamshelana neziko lokuvavanya okanye ugqirha owamisela ukuvavanyelwa egameni lakho. Kwezinye iimeko, ukuhlolwa kwe-apnea yokulala ekhaya kungamkelekanga .
> Umthombo:
> Berry RB et al . Umqulu we-AASM wokuBalelwa kweZibalo zokulala kunye neziNxulumeneyo: iMigaqo, iSigxina kunye neNkcazelo yezoBuchule, i-Version 2.2. " UDarien, Illinois: I- American Academy ye-Sleep Medicine , ngo-2015.