Izinkinga ezinkulu zokulala nokuthi yini okufanele uyenze

-Delile

• 1. Ukuqwasha
• 2. I-apnea yokulala
• 3. Ukozela ngokweqile emini
• 4.Ukulala-ukuhamba
• 5. Isifo semilenze esingenalutho
• 6. Ukuqunjelwa
• 7. Ubuthongo
• 8. Ukulala ukukhubazeka

Izinkinga zokulala ziyizinguquko ekhonweni lokulala kahle, kungaba ngenxa yezinguquko zobuchopho, ukukhubazeka phakathi kokulala nokuphaphama, izinguquko zokuphefumula noma ukuphazamiseka kokunyakaza, futhi ezinye izibonelo ezivamile ukuqwasha, ukuphefumula ubuthongo, ubuthongo, isifo sokulala noma isifo sokulala. Imilenze engaphumuli.

Kunezinkinga eziningi zokulala, ezingenzeka nganoma yisiphi isikhathi, futhi zivame kakhulu ezinganeni noma kubantu asebekhulile. Noma nini lapho zikhona, lezi zinkinga kufanele zelashwe, ngoba lapho ziphikelela zingathinta kakhulu impilo yomzimba nengqondo. Qonda ukuthi kungani sidinga ukulala kahle.

Uma kuvela izimpawu zokuphazamiseka kokulala, uchwepheshe ofaneleke kakhulu ukuxilonga nokwelapha imbangela yingcweti yokulala, noma kunjalo, abanye ochwepheshe abanjengodokotela abajwayelekile, udokotela womndeni, udokotela wezokwelapha, udokotela wezifo zengqondo noma isazi sezinzwa angahlola izimbangela futhi akhombise ukwelashwa okulungile kuningi amacala.

Ezinye izinhlobo zokwelashwa zifaka ukwelashwa kokuqonda-kokuziphatha, okufundisa izindlela zokwenza ngcono ikhono lokulala, futhi nemithi ingakhonjiswa. Kubalulekile futhi ukunquma nokwelapha okudala lezi zinguquko, kungaba wukudangala, ukukhathazeka, izifo zokuphefumula noma zemizwa, ngokwesibonelo.

1. Ukuqwasha

Ukuqwasha yisifo esivame ukulala kakhulu, futhi kungabonakala ngobunzima ekuqaliseni ukulala, ubunzima bokulala, ukuvuka ebusuku, ukuvuka ekuseni noma ukukhonjwa ngenxa yezikhalazo zokuzizwa ukhathele emini.

Ingaqhamuka yodwa noma ibe ngemuva kwesifo, njengokucindezelwa, ukushintsha kwamahomoni noma izifo zemizwa, ngokwesibonelo, noma kungadalwa yizinto ezithile noma amakhambi anjengotshwala, i-caffeine, i-ginseng, ugwayi, i-diuretics noma ezinye izidambisi zengqondo.

Ngaphezu kwalokho, ezimweni eziningi, ukuqwasha kubangelwa nje ukuba khona kwemikhuba engafanele, ekhubaza ikhono lokulala, njengokungabi nayo inqubo yokulala, ukuba sendaweni egqame kakhulu noma enomsindo, ukudla kakhulu noma ukuphuza iziphuzo ezinamandla ebusuku. Qonda ukuthi ukusebenzisa umakhalekhukhwini wakho ebusuku kuphazamisa kanjani ukulala.

Okufanele ngikwenze: ukulwa nokuqwasha, kuyadingeka ukuthi uye kudokotela, ozokwazi ukuhlola ubukhona noma cha bezimo noma izifo ezibangela ukuqwasha, ngokuhlaziywa kwemitholampilo nokuhlolwa. Kuhlose ukwenza inhlanzeko yokulala, ngokusebenzisa imikhuba ethanda ukulala, futhi lapho kunesidingo, imithi efana ne-melatonin noma i-anxiolytics nayo ingakhonjiswa. Funda ukuthi ungayenza kanjani inhlanzeko yokulala.

2. I-apnea yokulala

Ebizwa futhi ngokuthi yi-obstructive sleep apnea syndrome, noma i-OSAS, lesi yisifo sokuphefumula lapho kuba nokuphazamiseka kokugeleza kokuphefumula ngenxa yokuwa kwemigwaqo yomoya.

Lesi sifo sidala ushintsho ebuthongweni, senzeke ukungakwazi ukufinyelela ezigabeni ezijulile, nokuvimbela ukuphumula okwanele. Ngakho-ke, abantu abane-apnea yokulala bavame ukulala emini, kubangele izinkinga ezinjengekhanda, ukulahlekelwa ukugxila, ukucasula, ukuguqulwa kwememori kanye nomfutho wegazi ophezulu.

Okufanele ngikwenze: ukuxilongwa kukhonjiswa yi-polysomnography, kanti ukwelashwa kwenziwa ngokusetshenziswa kwamamaski oksijini avumelana nezimo, abizwa nge-CPAP, ngaphezu kokushintsha kwemikhuba efana nokwehlisa isisindo nokugwema ukubhema. Kwezinye izimo, ukuhlinzwa kungakhonjiswa ukulungisa ukuncipha noma ukuvimba komoya ezindleleni zomoya, okubangelwa ukukhubazeka, noma ukubekwa kwezimila.

Bona ukuthi ungabona kanjani futhi welaphe i-apnea yokulala.

3. Ukozela ngokweqile emini

Ukulala ngokweqile emini kunzima ukuhlala uphapheme futhi uqaphile usuku lonke, ngokulala ngokweqile, okuvimbela ukwenziwa kwemisebenzi yansuku zonke futhi kungahle kuveze umuntu engozini lapho eshayela izimoto noma ephatha imishini.

Imvamisa kubangelwa yizimo ezincisha ubuthongo obanele, njengokuthola isikhathi esincane sokulala, ukulala kuphazamiseke kaningana noma ukuvuka ekuseni kakhulu, futhi nangenxa yokusetshenziswa kwemithi ethile edala ukulala, noma izifo ezinjenge-anemia , i-hypothyroidism, isithuthwane noma ukucindezeleka, isibonelo.

Okufanele ngikwenze: ukwelashwa kuboniswa udokotela ngokusho kwembangela yenkinga, futhi iqukethe ikakhulukazi ukuthuthukisa ikhwalithi yokulala ebusuku. Amakhefu ahleliwe emini angasiza kwezinye izimo futhi, ezimweni ezikhonjiswe ngudokotela, kunganconywa ukusetshenziswa kwamakhambi avuselelayo.

4.Ukulala-ukuhamba

Ukulala ngezinyawo kuyingxenye yesigaba sokuphazamiseka okubangela isimilo esingafanele ngesikhathi sokulala, esibizwa ngama-parasomnias, lapho kukhona khona ushintsho kuphethini lokulala ngenxa yokusebenzisa izindawo zobuchopho ngezikhathi ezingafanele. Kuvame kakhulu ezinganeni, yize kungaba khona kunoma yisiphi isikhathi.

Umuntu ohamba ngokulala ubonakalisa imisebenzi eyinkimbinkimbi yezimoto, njengokuhamba noma ukukhuluma, bese angavuka noma abuyele ekulaleni ngokujwayelekile. Imvamisa kukhunjulwa okuncane noma kungabikho nhlobo okwenzekile.

Okufanele ngikwenze: ezimweni eziningi, akukho ukwelashwa okudingekayo, futhi isimo sivame ukwehla ngemuva kokuthomba. Kwezinye izimo, udokotela angancoma imithi ye-anxiolytic noma ye-anti-depressant ukusiza ukulawula ukulala.

Qonda ukuthi ukulala kuyini nokuthi ungabhekana kanjani nakho.

5. Isifo semilenze esingenalutho

I-restless legs syndrome yisifo sezinzwa esidala ukungaphatheki kahle emilenzeni, imvamisa kuhlotshaniswa nesidingo esingalawuleki sokuhambisa imilenze, futhi kuvame ukuvela ngesikhathi sokuphumula noma ngesikhathi sokulala.

Inenkinga yezakhi zofuzo, futhi ingaba yimbi ngenxa yezikhathi zokuxineka, ukusetshenziswa kwezinto ezikhuthazayo, njenge-caffeine noma utshwala, noma esimweni sezifo zemizwa nezengqondo. Le syndrome iphazamisa ukulala futhi ingadala ukozela emini nokukhathala.

Okufanele ngikwenze: ukwelashwa kufaka izindlela zokunciphisa ukungakhululeki nokwenza ngcono impilo yomuntu, kufaka phakathi ukugwema ukusetshenziswa kwezinto ezishukumisayo, njengotshwala, ukubhema kanye ne-caffeine, ukuzivocavoca umzimba nokugwema ukulala, njengoba ukukhathala kubhebhethekisa isimo. Udokotela angakhombisa nemithi efana ne-dopaminergics, ama-opioid, ama-anticonvulsants noma ukushintshwa kwensimbi ezimweni ezithile.

Thola okuningi mayelana nokuthi kuyini nokuthi ungaphatha kanjani le syndrome.

6. Ukuqunjelwa

I-Bruxism ukuphazamiseka kokunyakaza okubonakala ngesenzo sokuququda nokuqinisa amazinyo ngaphandle kokuzibandakanya, okudala izinkinga ezingathandeki njengokushintshwa kwamazinyo, ikhanda elingapheli, kanye nokuchofoza nobuhlungu bomhlathi.

Okufanele ngikwenze: ukwelashwa kwe-bruxism kuqondiswa udokotela wamazinyo, futhi kufaka phakathi ukusetshenziswa kwensimbi efakwe phezu kwamazinyo ukuvimbela ukugqoka, ukulungiswa kwezinguquko zamazinyo, izindlela zokuphumula kanye ne-physiotherapy.

Bheka imihlahlandlela eminingi yokuthi wenzeni ukulawula i-bruxism.

7. Ubuthongo

I-narcolepsy ukuhlasela kokulala okungalawuleki, okwenza ukuthi umuntu alale noma kunini futhi kunoma iyiphi indawo, okudinga ukuthi lowo muntu enze imizamo eminingi ukugwema ukulala. Ukuhlaselwa kungenzeka izikhathi ezimbalwa noma eziningana ngosuku, futhi ukulala kuvame ukuhlala imizuzu embalwa.

Okufanele ngikwenze: ukwelashwa kufaka phakathi izindlela zokuziphatha zokuthuthukisa ukulala, njengokulala nokuvuka ngezikhathi ezijwayelekile, ukugwema iziphuzo ezidakayo noma izidakamizwa ezinamandla okuthambisa, ukuthatha amakhefu ahleliwe, ukugwema ukubhema ne-caffeine, futhi kwezinye izimo, ukusetshenziswa kwezidakamizwa ezifana neModafinil noma amanye ama-psychostimulants.

Funda kabanzi mayelana nokuthi ungabona kanjani futhi welaphe i-narcolepsy.

8. Ukulala ukukhubazeka

Ukukhubazeka kokulala kubonakala ngokungakwazi ukuhamba noma ukukhuluma ngokushesha ngemuva kokuvuka. Kubonakala isikhathi esifushane ngenxa yokubambezeleka emandleni okuhambisa imisipha ngemuva kokuvuka ebuthongweni. Abanye abantu bangaba nemibono, njengokubona izibani noma izipoki, kepha lokhu kungenxa yokuthi ubuchopho busanda kuvuka esigabeni sokulala lapho kwenzeka khona amaphupho acacile, abizwa ngokuthi ukulala kwe-REM.

Abantu abasengozini enkulu yokwakha lesi simo yilabo abaye balahlekelwa ubuthongo, ngenxa yokusebenzisa imithi ethile noma ngenxa yokuba khona kwezinye izinkinga zokulala, njenge-narcolepsy noma i-apnea yokulala.

Okufanele ngikwenze: Ukukhubazeka ubuthongo ngokuvamile akudingi ukwelashwa, njengoba kuwushintsho olubi oluhlala imizuzwana noma imizuzu embalwa. Lapho uthola ukukhubazeka kokulala, umuntu kufanele azole futhi azame ukuhambisa imisipha.

Bheka konke mayelana nokukhubazeka kokulala.

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