Izinkinga zokulala kubantu abadala asebekhulile

Izinkinga zokulala kubantu abadala zibandakanya noma iyiphi indlela yokulala ephazamisekile. Lokhu kungafaka izinkinga zokuwa noma zokulala, ukulala ngokweqile, noma isimilo esingajwayelekile ngokulala.

Izinkinga zokulala zivamile kubantu abadala asebekhulile. Inani lokulala elidingekayo lihlala lihlala njalo kuyo yonke iminyaka yabantu abadala. Odokotela batusa ukuthi abantu abadala balale amahora angu-7 kuya kwangu-8 ubusuku ngabunye. Kubantu abadala asebekhulile, ukulala kuncane kakhulu futhi kune-choppier kunokulala kubantu abasha.

Umuntu oneminyaka engama-70 ubudala onempilo angaphaphama kaningana ebusuku ngaphandle kokuthi kube ngenxa yesifo.

Ukuphazamiseka kokulala kubantu asebekhulile kungenzeka kungenxa yanoma yikuphi okulandelayo:

• Isifo i-Alzheimer
• Utshwala
• Izinguquko ewashini elingaphakathi lemvelo lomzimba, okwenza abanye abantu balale ngaphambi kwesikhathi kusihlwa
• Isifo sesikhathi eside (esingapheli), njengokuhluleka kwenhliziyo
• Imithi ethile, amakhambi, izithasiselo, nezidakamizwa zokuzijabulisa
• Ukudangala (ukucindezeleka kuyimbangela ejwayelekile yezinkinga zokulala kubantu bayo yonke iminyaka)
• Izimo zobuchopho nezinzwa
• Ukungasebenzi kakhulu
• Ubuhlungu obubangelwa izifo ezifana nesifo samathambo
• Izikhuthazi ezifana ne-caffeine ne-nicotine
• Ukuchama njalo ebusuku

Izimpawu ezingenzeka zifaka:

• Kunzima ukulala
• Kunzima ukutshela umehluko phakathi kobusuku nemini
• Ekuseni ngovivi
• Ukuvuka kaningi ebusuku (nocturia)

Umhlinzeki wezokunakekelwa kwempilo uzothatha umlando futhi enze ukuhlolwa komzimba ukubheka izimbangela zezokwelapha futhi anqume ukuthi yiluphi uhlobo lokuphazamiseka kokulala oludala inkinga.

Umhlinzeki wakho angancoma ukuthi udale idayari yokulala noma ukuthi unesifundo sokulala (polysomnography).

Ukudambisa ubuhlungu obungapheli nokulawula izimo zezokwelapha njengokuchama kaningi kungathuthukisa ukulala kwabanye abantu. Ukwelapha ukucindezeleka nakho kungathuthukisa ukulala.

Ukulala egumbini elithulile elingashisi kakhulu noma elibanda kakhulu nokuba nesikhathi sokuphumula sokulala kungasiza ekuthuthukiseni izimpawu. Ezinye izindlela zokukhuthaza ukulala zifaka lezi zeluleko zokuphila ezinempilo:

• Gwema ukudla okukhulu ngaphambi nje kokuba ulale. Ukudla okulula okulula kokulala kungasiza. Abantu abaningi bathola ukuthi ubisi olufudumele lukhulisa ukulala, ngoba luqukethe i-amino acid yemvelo, ethambisayo.
• Gwema izikhuthazi ezifana ne-caffeine okungenani amahora amathathu noma amane ngaphambi kokulala.
• Zivocavoce ngezikhathi ezijwayelekile usuku ngalunye, kodwa hhayi ngaphakathi kwamahora ama-3 wesikhathi sakho sokulala.
• Lala uvuke ngasikhathi sinye nsuku zonke.
• Ungalali.
• Ungabuki ithelevishini noma usebenzise ikhompyutha yakho, umakhalekhukhwini noma ithebulethi egumbini lokulala.
• Gwema imikhiqizo kagwayi, ikakhulukazi ngaphambi kokulala.
• Sebenzisa umbhede kuphela ukulala noma ukwenza ucansi.

Uma ungakwazi ukulala ngemuva kwemizuzu engama-20, phuma embhedeni wenze umsebenzi othule njengokufunda noma ukulalela umculo.

Gwema ukusebenzisa amaphilisi okulala ukukusiza ulale, uma kungenzeka. Zingaholela ekuthembekeni futhi zingenza izinkinga zokulala zibe zimbi ngokuhamba kwesikhathi uma ungazisebenzisi ngendlela efanele. Umhlinzeki wakho kufanele ahlole izingozi zakho zokulala emini, imiphumela emibi engqondweni, nokuwa ngaphambi kokuba uqale ukuthatha imithi yokulala.

• Uma ucabanga ukuthi udinga amaphilisi okulala, khuluma nomhlinzeki wakho mayelana nokuthi imaphi amaphilisi aphephile kuwe uma uphuzwe kahle. Amanye amaphilisi okulala akufanele aphuzwe isikhathi eside.
• UNGABUPHUZI utshwala noma nini lapho usebenzisa amaphilisi okulala. Utshwala bungenza imiphumela engemihle yawo wonke amaphilisi okulala ibe yimbi kakhulu.

ISEXWAYISO: I-FDA icele abenzi bemithi ethile yokulala ukuthi bafake amalebula esixwayiso aqinile emikhiqizweni yabo ukuze abathengi bazi kangcono ngobungozi obungaba khona. Izingozi ezingaba khona ngenkathi uthatha le mithi zibandakanya ukusabela okweqile komzimba kanye nokuziphatha okuyingozi okuhlobene nokulala, kubandakanya ukushayela ubuthongo. Buza umhlinzeki wakho ngalezi zingozi.

Kubantu abaningi, ukulala kuthuthuka ngokwelashwa. Kodwa-ke, abanye bangaqhubeka nokuphazamiseka ekulaleni.

Izinkinga ezingaba khona yilezi:

• Ukusetshenziswa kotshwala
• Ukusebenzisa kabi izidakamizwa
• Ingozi eyengeziwe yokuwa (ngenxa yokuchama njalo ebusuku)

Shayela i-aphoyintimenti nomhlinzeki wakho uma ukuntuleka kokulala noma ukulala ngokweqile kuphazamisa impilo yansuku zonke.

Ukuvivinya umzimba njalo nokugwema izimbangela eziningi zokuphazamiseka kokulala ngangokunokwenzeka nokuchayeka ngokwanele ekukhanyeni kwemvelo kungasiza ekulawuleni izinkinga zokulala.

Ukuqwasha - abantu abadala asebekhulile

• Amaphethini wokulala kwabancane nasebekhulile

I-Bliwise DL, i-Scullin MK. Ukuguga okujwayelekile. Ku: Kryger M, Roth T, Dement WC, ama-eds. Izimiso Nokwenza Kwendlela Yokulala. Umhlaka 6. IPhiladelphia, PA: Elsevier; I-2017: isahluko 3.

National Institute on Aging iwebhusayithi. Ukulala Kahle Kobusuku. www.nia.nih.gov/health/good-nights-sleep#:~:text=rest%20you%20need.-, Ukulala%20and%20Aging,get%20enough%20sleep%20at%20night. Kubuyekezwe uMeyi 1, 2016. Kufinyelelwe ngoJulayi 19, 2020.

I-Shochat T, i-Ancoli-Israel S. Ukuqwasha kubantu abadala asebekhulile. Ku: Kryger M, Roth T, Dement WC, ama-eds. Izimiso Nokwenza Kwendlela Yokulala. Umhlaka 6. IPhiladelphia, PA: Elsevier; I-2017: isahluko 153.

USterniczuk R, uRusak B.Ukulala maqondana nokuguga, ubuthakathaka, kanye nokuqonda. Ku: Gcwalisa i-HM, i-Rockwood K, i-Young J, ama-eds. Incwadi kaBrocklehurst ye-Geriatric Medicine ne-Gerontology. Umhlaka 8. IPhiladelphia, PA: Elsevier; I-2017: isahluko 108.