Ukuqwasha

Ukuqwasha kuyinkinga yokulala, ukulala ubusuku bonke, noma ukuvuka ekuseni kakhulu.

Iziqephu zokuqwasha zingafika zidlule noma zihlale isikhathi eside.

Izinga lokulala kwakho libalulekile njengokuthi ulala kangakanani.

Imikhuba yokulala esiyifunde siseyizingane ingathinta indlela esiziphatha ngayo njengabantu abadala. Ukulala kabi noma imikhuba yokuphila engadala ukuqwasha noma yenze kubi kakhulu ifaka:

• Ukulala ngesikhathi esihlukile ubusuku ngabunye
• Ukulala emini
• Indawo engalali kahle, njengomsindo omkhulu noma ukukhanya
• Ukuchitha isikhathi esiningi embhedeni uvukile
• Ukusebenza kusihlwa noma amashifu ebusuku
• Ukungatholi ukuzivocavoca umzimba okwanele
• Kusetshenziswa ithelevishini, ikhompyutha, noma iselula embhedeni

Ukusetshenziswa kweminye imithi nezidakamizwa kungaphazamisa nokulala, kufaka phakathi:

• Utshwala noma ezinye izidakamizwa
• Ukubhema kakhulu
• I-caffeine eningi kakhulu usuku lonke noma ukuphuza i-caffeine ntambama
• Ukujwayela izinhlobo ezithile zemithi yokulala
• Eminye imithi ebandayo namaphilisi okudla
• Eminye imithi, amakhambi, noma izithasiselo

Izinkinga zezempilo zomzimba, zenhlalo nezengqondo zingathinta izindlela zokulala, kufaka phakathi:

• Ukuphazamiseka kwe-bipolar.
• Ukuzizwa udabukile noma ucindezelekile. (Imvamisa, ukuqwasha kuyisifo esidala ukuthi abantu abacindezelekile bafune usizo lwezokwelapha.)
• Ukucindezeleka nokukhathazeka, noma ngabe kungokwesikhashana noma isikhathi eside. Kwabanye abantu, ingcindezi ebangelwa ukuqwasha yenza kube nzima nakakhulu ukulala.

Izinkinga zempilo nazo zingaholela ezinkingeni zokulala nokuqwasha:

• Ukukhulelwa
• Ubuhlungu bomzimba noma ukungaphatheki kahle.
• Ukuvuka ebusuku usebenzise indlu yangasese, ejwayelekile emadodeni ane-prostate ekhulisiwe
• I-apnea yokulala

Ngokukhula, izindlela zokulala zivame ukushintsha. Abantu abaningi bathola ukuthi ukuguga kubenza babe nesikhathi esinzima sokulala, nokuthi bavuke kaningi.

Izikhalazo noma izimpawu ezivame kakhulu kubantu abanokuqwasha yilezi:

• Inkinga yokulala ubusuku obuningi
• Ukuzizwa ngikhathele emini noma ukulala emini
• Ukungazizwa uvuselelekile lapho uvuka
• Ukuvuka kaningana ngesikhathi sokulala

Abantu abanokuqwasha kwesinye isikhathi badliwa umcabango wokulala ngokwanele. Kepha lapho bezama ukulala ngokwengeziwe, baqala ukukhungatheka nokucasuka, nobuthongo obunzima buba nzima.

Ukungabi nokulala okuphumulile kunga:

• Kwenze ukhathele futhi ungagxili, ngakho-ke kunzima ukwenza imisebenzi yansuku zonke.
• Kukubeka engozini yezingozi zemoto. Uma ushayela futhi uzizwa ulele, dlula uthathe ikhefu.

Umhlinzeki wakho wokunakekelwa kwezempilo uzokwenza ukuhlolwa ngokomzimba abuze ngemithi yakho yamanje, ukusetshenziswa kwezidakamizwa, nomlando wezokwelapha. Imvamisa, lezi ukuphela kwezindlela ezidingekayo zokuxilonga ukuqwasha.

Ukungalali amahora ayi-8 ubusuku ngabunye akusho ukuthi impilo yakho isengcupheni. Abantu abahlukene banezidingo ezahlukene zokulala. Abanye abantu benza kahle ngokulala amahora ayisithupha ubusuku ngabunye. Abanye benza kahle kuphela uma belala amahora ayi-10 kuya kwayi-11 ubusuku bonke.

Ukwelashwa kuvame ukuqala ngokubuyekeza noma yimiphi imithi noma izinkinga zempilo ezingadala noma zenze kube nzima ukuqwasha, okufana nalokhu:

• I-prostate gland ekhulisiwe, eyenza amadoda avuke ebusuku
• Ubuhlungu noma ukungaphatheki kahle okuvela emisipheni, ekuhlanganyeleni, noma ekuphazamisekeni kwemizwa, njengesifo samathambo nesifo seParkinson
• Ezinye izimo zezokwelapha, njenge-acid reflux, i-allergies, nezinkinga ze-thyroid
• Ukuphazamiseka kwengqondo, njengokucindezeleka nokukhathazeka

Kufanele futhi ucabange ngendlela yokuphila nemikhuba yokulala engathinta ukulala kwakho. Lokhu kubizwa ngenhlanzeko yokulala. Ukwenza ushintsho emikhubeni yakho yokulala kungathuthukisa noma kuxazulule ukulala kwakho.

Abanye abantu bangadinga imithi yokusiza ngokulala isikhathi esifushane. Kepha ngokuhamba kwesikhathi, ukwenza izinguquko endleleni yakho yokuphila nemikhuba yokulala kuyindlela engcono kakhulu yokwelapha izinkinga ngokulala nokulala.

• Amaphilisi okulala amaningi e-over-the-counter (OTC) aqukethe ama-antihistamine. Le mithi ijwayele ukusetshenziselwa ukwelapha ukungezwani komzimba. Umzimba wakho usujwayela ukujwayela kubo.
• Imithi yokulala ebizwa ngama-hypnotics ingabhalwa ngumhlinzeki wakho ukusiza ukunciphisa isikhathi esikuthatha ukuthi ulale. Iningi lalezi zingaba umkhuba.
• Imithi esetshenziselwa ukwelapha ukukhathazeka noma ingcindezi nayo ingasiza ngokulala

Izindlela ezahlukahlukene zokwelashwa kokukhuluma, njengokwelashwa kokuziphatha kwengqondo yokuqwasha (i-CBT-I), zingakusiza ukuthi ukwazi ukulawula ukukhathazeka noma ukudangala.

Iningi labantu liyakwazi ukulala ngokwenza inhlanzeko yokulala kahle.

Shayela umhlinzeki wakho uma ukuqwasha sekuyinkinga.

Inkinga yokulala - ukuqwasha; Izinkinga zokulala; Kunzima ukulala; Inhlanzeko yokulala - ukuqwasha

U-Anderson KN. Ukuqwashisa nokwelashwa kokuziphatha kwengqondo-ungasihlola kanjani isiguli sakho nokuthi kungani kufanele kube yingxenye ejwayelekile yokunakekelwa. UJ Thorac Dis. 2018; 10 (Suppl 1): S94-S102. I-PMID: 29445533 pubmed.ncbi.nlm.nih.gov/29445533/.

I-Chokroverty S, i-Avidan AY. Ukulala nokuphazamiseka kwayo. Ku: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, ama-eds. I-Neurology kaBradley ekwenziweni kwemitholampilo. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2016: isahluko 102.

I-Vaughn BV, iBasner RC. Ukuphazamiseka kokulala. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 377.