Izinguquko zokuguga ebuthongweni

Ukulala ngokujwayelekile kwenzeka ngezigaba eziningana. Umjikelezo wokulala ufaka:

• Izikhathi ezingaphuphi zokukhanya okulula nokulala okujulile
• Ezinye izikhathi zokuphupha okusebenzayo (ukulala kwe-REM)

Umjikelezo wokulala uphindaphindwa izikhathi eziningana ebusuku.

IZINGUQUKO EZIKHULU

Izindlela zokulala zivame ukushintsha njengoba ukhula. Iningi labantu lithola ukuthi ukuguga kubenza babe nesikhathi esinzima sokulala. Bavuka kaningi ebusuku nasekuseni ekuseni.

Isikhathi sokulala esiphelele sihlala silingana noma sinciphile kancane (amahora angu-6.5 kuye kwayi-7 ubusuku ngabunye). Kungaba nzima ukulala futhi ungachitha isikhathi esithe xaxa embhedeni. Ushintsho phakathi kokulala nokuvuka luvame ukwenzeka ngokungazelelwe, okwenza abantu asebekhulile bazizwe sengathi bangabokulala okulula kunangesikhathi besebancane.

Isikhathi esincane sichithwa ebuthongweni obujulile, obunamaphupho. Abantu abadala bavuka ngokwesilinganiso sezikhathi ezi-3 noma ezi-4 ubusuku ngabunye. Bayazi futhi ukuthi baphapheme.

Abantu abadala bavuka kaningi ngoba bachitha isikhathi esincane ekulaleni okujulile. Ezinye izimbangela zibandakanya ukudinga ukuvuka uyochama (i-nocturia), ukukhathazeka, nokungaphatheki kahle noma ubuhlungu obuvela ezifweni zesikhathi eside (ezingapheli).

UMPHUMELA WOKUGUQUKA

Ubunzima bokulala buyinkinga ecasulayo. Ukuqwasha isikhathi eside (okungapheli) kuyimbangela enkulu yezingozi zemoto nokudangala. Ngoba abantu asebekhulile balale kancane futhi bavuka kaningi, bangazizwa bencishwa ubuthongo noma isikhathi sabo sokulala singashintshi.

Ukungalali kahle kungagcina kudale ukudideka nezinye izinguquko zengqondo. Kuyelapheka, noma kunjalo. Unganciphisa izimpawu uma ulala ngokwanele.

Izinkinga zokulala nazo ziyizimpawu ezivamile zokucindezeleka. Bona umhlinzeki wezokunakekelwa kwempilo ukuthola ukuthi ngabe ukudangala noma esinye isimo sempilo sikuthinta yini ukulala kwakho.

IZINKINGA EZIVAMILE

• Ukuqwasha kungenye yezinkinga ezivamile zokulala kubantu asebekhulile.
• Ezinye izinkinga zokulala, ezinjenge-restless legs syndrome, i-narcolepsy, noma i-hypersomnia nazo zingavela.
• I-apnea yokulala, isimo lapho ukuphefumula kuyeka isikhashana ngesikhathi sokulala, kungadala izinkinga ezinkulu.

UKUVIMBELA

Abantu abadala basabela ngendlela ehlukile emithini kunabantu abadala abasebasha. Kubaluleke kakhulu ukukhuluma nomhlinzeki ngaphambi kokuthatha imithi yokulala. Uma kungenzeka, gwema imithi yokulala. Kodwa-ke, imithi elwa nokudangala ingasiza kakhulu uma ukucindezeleka kuthinta ukulala kwakho. Amanye ama-anti-depressants awabangeli imiphumela emibi efana nemithi yokulala.

Kwesinye isikhathi, i-antihistamine emnene isebenza kangcono kunepilisi yokulala yokuqeda ukuqwasha kwesikhashana. Kodwa-ke, ochwepheshe abaningi bezempilo abazincomi lezi zinhlobo zemithi yabantu abadala.

Sebenzisa imithi yokulala (njenge-zolpidem, i-zaleplon, noma i-benzodiazepines) kuphela njengoba kunconyiwe, futhi isikhathi esifushane kuphela. Eminye yale mithi ingaholela ekuthembekeni (okudinga ukuthatha umuthi ukuthi usebenze) noma umlutha (ukusetshenziswa okuphoqelelwe naphezu kwemiphumela emibi). Eminye yale mithi iyakha emzimbeni wakho. Ungaba nemiphumela enobuthi efana nokudideka, i-delirium, nokuwa uma ubathatha isikhathi eside.

Ungathatha izinyathelo ukukusiza 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 (etholakala kukhofi, itiye, iziphuzo ze-cola, noshokoledi) okungenani amahora amathathu noma amane ngaphambi kokulala.
• Ungalali emini.
• Zivocavoce ngezikhathi ezijwayelekile usuku ngalunye, kodwa hhayi ngaphakathi kwamahora ama-3 wesikhathi sakho sokulala.
• Gwema ukugqugquzela ngokweqile, njengezinhlelo ze-TV ezinodlame noma imidlalo yekhompyutha, ngaphambi kokulala. Prakthiza amasu okuphumula ngesikhathi sokulala.
• Ungabuki ithelevishini noma usebenzise ikhompyutha yakho, umakhalekhukhwini noma ithebulethi egumbini lokulala.
• Zama ukulala ngasikhathi sinye njalo ebusuku uvuke ngasikhathi sinye njalo ekuseni.
• Sebenzisa umbhede kuphela ukulala noma ukwenza ucansi.
• Gwema imikhiqizo kagwayi, ikakhulukazi ngaphambi kokulala.
• Buza umhlinzeki wakho ukuthi ngabe yimiphi imithi oyiphuzayo engathinta ukulala kwakho.

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

Uma uzizwa ulele, buyela embhedeni bese uzama futhi. Uma namanje ungakwazi ukulala emizuzwini engama-20, phinda inqubo.

Ukuphuza utshwala ngesikhathi sokulala kungakwenza ukozele. Kodwa-ke, kungcono ukugwema utshwala, ngoba bungakwenza uvuke ebusuku.

IZIHLOKO EZIHLOBENE

• Izinguquko zokuguga ohlelweni lwezinzwa
• Ukuqwasha

• Amaphethini wokulala kwabancane nasebekhulile

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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.

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.

UWalston JD. I-sequelae ejwayelekile yomtholampilo yokuguga. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 22.