Kungani Ngizizwa Ngilele ngokweqile?

-Delile

• Yini ebangela ukulala ngokweqile?
• I-apnea yokulala
• I-syndrome yemilenze engenakuphumula
• Ukuxokozela
• Ukucindezeleka
• Imiphumela emibi yemithi
• Ukuguga
• Ingabe ukuphathwa ngokweqile kuphathwa kanjani?
• I-apnea yokulala
• I-syndrome yemilenze engenakuphumula
• Ukuxokozela
• Ukucindezeleka
• Izinkinga zokulala ezihlobene nobudala
• Okubalulekile

Ukulala ngokweqile umuzwa wokukhathala ngokukhethekile noma ukozela emini. Ngokungafani nokukhathala, okuphathelene namandla aphansi, ukulala ngokweqile kungakwenza uzizwe ukhathele kangangokuba kuphazamise isikole, umsebenzi, futhi mhlawumbe nobudlelwano bakho nokusebenza kwansuku zonke.

Ukulala ngokweqile kuthinta inani elilinganisiwe labantu. Akubhekwa njengesimo sangempela, kodwa kuyisibonakaliso senye inkinga.

Isihluthulelo sokunqoba ukulala ngokweqile ukuthola imbangela yakho. Kunezinkinga eziningana ezihlobene nokulala ezingakushiya uzamula usuku olude.

Yini ebangela ukulala ngokweqile?

Noma yisiphi isimo esikugcina ungalali kahle ebusuku singadala ukulala ngokweqile emini. Ukulala emini kungaba uphawu kuphela owaziyo. Ezinye izimpawu, ezifana nokuhoxa noma ukukhahlela, kungenzeka zenzeke ngenkathi ulele.

Kubantu abaningi abanezinkinga zokulala, ngumlingani wombhede obheka ezinye izimpawu ezibalulekile. Kungakhathalekile ukuthi iyini imbangela, kubalulekile ukuthi kuhlolwe isimo sakho sokulala uma ukulala kwasemini kukuvimbela ekusebenziseni kahle usuku lwakho.

Phakathi kwezimbangela ezivame kakhulu zokulala ngokweqile yilezi:

I-apnea yokulala

I-apnea yokulala yisimo esibi kakhulu lapho uyeka kaningi futhi uqale ukuphefumula ubusuku bonke. Kungakushiya uzizwe ulele emini.

I-apnea yokulala nayo inezinye izimpawu eziningana. Ezinye zazo zifaka:

• ukukhala okukhulu nokuhefuzela umoya ngenkathi ulele
• evuka ngomphimbo obuhlungu nekhanda
• izinkinga zokunaka
• ukucasuka

I-apnea yokulala nayo ingaba nomthelela ekuphakameni kwegazi nakwezinye izinkinga zenhliziyo, kanye nohlobo 2 sikashukela nokukhuluphala.

Kukhona empeleni izinhlobo ezimbili eziyinhloko zokuphefumula kokulala. Zonke zingabangela ukulala ngokweqile, ngoba konke kukugcina ungalali ngokwanele ebusuku. Izinhlobo zokuphefumula ubuthongo yilezi:

• Ukuvimbela ukuphefumula kokulala (OSA). Lokhu kwenzeka lapho izicubu ezingemuva komqala ziphumula ngenkathi ulele futhi zimboza ingxenye yomoya wakho.
• I-Central apnea sleep (CSA). Lokhu kwenzeka lapho ubuchopho bungathumeli amasiginali alungile emisipha elawula ukuphefumula kwakho ngenkathi ulele.

I-syndrome yemilenze engenakuphumula

I-restless legs syndrome (RLS) ibangela isifiso esingenakuphikiswa nesingathandeki sokuhambisa imilenze yakho. Kungenzeka ukuthi ulele phansi ngokuthula lapho uqala ukuzwa ukuthinteka noma ukulunywa imilenze yakho okuba ngcono kuphela lapho usukuma futhi uhamba. I-RLS yenza kube nzima ukulala, okuholela ekulaleni ngokweqile ngosuku olulandelayo.

Akucaci ukuthi yini ebanga i-RLS, yize ingathinta abantu abafinyelela kumaphesenti ayishumi. Kungaba nesakhi sofuzo. Olunye ucwaningo luphakamisa ukuthi insimbi ephansi kungenzeka isolwe. Ososayensi abaningi futhi bakholelwa ukuthi izinkinga nge-basal ganglia yobuchopho, isifunda esibhekele ukunyakaza, ziyizimpande ze-RLS.

Funda kabanzi mayelana nesifo semilenze esingenakuphumula.

Ukuxokozela

I-narcolepsy inkinga yokulala engaqondakali kahle. Njenge-RLS, kuyinkinga yezinzwa. Nge-narcolepsy, ubuchopho abulawuli kahle umjikelezo wokulala. Ungalala kahle ubusuku bonke uma une-narcolepsy. Kepha ngezikhathi ezithile kulo lonke usuku, ungazizwa ukozela ngokweqile. Ungaze ulale phakathi kwengxoxo noma ngesikhathi sokudla.

I-narcolepsy ayijwayelekile, mhlawumbe ithinta abantu abangaphansi kwama-200,000 e-United States. Ngokuvamile kutholakala ngokungeyikho njengesifo sengqondo noma enye inkinga yezempilo. Noma ngubani angaba ne-narcolepsy, yize kuvame ukukhula kubantu abaphakathi kweminyaka engu-7 nengama-25.

Funda kabanzi nge-narcolepsy.

Ukucindezeleka

Ushintsho oluphawulekayo ohlelweni lwakho lokulala lungenye yezimpawu ezivamile zokucindezeleka. Ungahle ulale kakhulu noma ungaphansi kakhulu kunangaphambili, uma unesifo sokudangala. Uma ungalali kahle ebusuku, kungenzeka ukuthi ulale ngokweqile emini. Kwesinye isikhathi izinguquko zokulala ziwuphawu lokuqala lokucindezeleka. Kwabanye abantu, izinguquko emikhubeni yakho yokulala zenzeka ngemuva kokuvela kwezinye izimpawu.

Ukudangala kunezimbangela eziningi ezingaba khona, kufaka phakathi amazinga angajwayelekile amakhemikhali athile obuchopho, izinkinga ezifundeni zobuchopho ezilawula imizwa, noma izehlakalo ezihlukumezayo ezenza kube nzima ukuthola umbono ocacile.

Funda kabanzi mayelana nokudangala.

Imiphumela emibi yemithi

Eminye imithi ibangela ukozela njengomphumela oseceleni. Imithi evame ukufaka ukulala ngokweqile ifaka:

• eminye imithi elapha umfutho wegazi ophezulu
• imishanguzo
• izidakamizwa ezelapha ukucinana kwamakhala (antihistamines)
• izidakamizwa ezilapha isicanucanu nokuhlanza (i-antiemetics)
• ama-antipsychotic
• imithi yesithuthwane
• izidakamizwa ezelapha ukukhathazeka

Uma ucabanga ukuthi imithi oyinikezwa ngudokotela ikwenza uzele, khuluma nodokotela wakho ngaphambi kokuba uyeke ukuyiphuza.

Ukuguga

bakhombisile ukuthi abantu asebekhulile bachitha isikhathi esiningi embhedeni kodwa bathola izinga eliphansi kakhulu lokulala. Ngokusho kocwaningo, izinga lokulala liqala ukonakala kubantu abadala abaneminyaka ephakathi. Njengoba sikhula, sithola isikhathi esincane ezinhlotsheni ezijulile zokulala, futhi sivuka kakhulu phakathi kwamabili.

Ingabe ukuphathwa ngokweqile kuphathwa kanjani?

Izinketho zokwelashwa zokulala ngokweqile ziyahlukahluka kakhulu, kuya ngesizathu.

I-apnea yokulala

Enye yezindlela zokwelashwa ezivame kakhulu ingcindezi eqhubekayo yomoya oqhubekayo (CPAP). Lokhu kwelashwa kusebenzisa umshini omncane oseduze kombhede opompa umoya ngepayipi eliguquguqukayo uye kumaski ogqokwe emakhaleni nasemlonyeni.

Izinhlobo ezintsha zemishini ye-CPAP zinamamaski amancane, anethezeke kakhudlwana. Abanye abantu bakhononda ngokuthi i-CPAP inomsindo kakhulu noma ayizwani, kepha ihlala iyindlela yokwelashwa ye-OSA esebenza kahle kakhulu etholakalayo. Ngokuvamile ukwelashwa kokuqala okuzophakanyiswa udokotela nge-CSA.

I-syndrome yemilenze engenakuphumula

I-RLS kwesinye isikhathi ingalawulwa ngezinguquko zendlela yokuphila. Ukubhucungwa umlenze noma ukugeza okufudumele ngaphambi kokulala kungasiza. Ukuzivocavoca ekuqaleni kosuku kungasiza nge-RLS nangamandla akho okulala.

Udokotela wakho angancoma izithako zensimbi uma kubonakala ukuthi amazinga akho ensimbi aphansi. Udokotela wakho angaphinde anikeze imishanguzo yokulwa nokuthathwa kwesifo ukulawula izimpawu ze-RLS. Uma kunjalo, qiniseka ukuthi uxoxa ngemiphumela emibi engaba khona nodokotela wakho noma usokhemisi.

Ukuxokozela

Izimpawu ze-narcolepsy zingelashwa ngokulungiswa kwendlela ethile yokuphila. Okufushane, ukulala okuhleliwe kungasiza. Ukuncoma ukunamathela esimisweni esijwayelekile sokulala nokuvuka njalo ebusuku nasekuseni nakho kuyanconywa. Amanye amathiphu afaka:

• ukuzivocavoca nsuku zonke
• ukugwema i-caffeine noma utshwala ngaphambi kokulala
• ukuyeka ukubhema
• ukuphumula ngaphambi kokulala

Zonke lezi zinto zingakusiza ukuthi ulale futhi ulale kangcono ebusuku. Lokhu kungasiza ukunciphisa ukulala emini.

Ukucindezeleka

Ukwelapha ukucindezeleka kungenziwa ngenhlanganisela yokwelashwa, imithi, kanye nezinguquko zendlela yokuphila. Imithi elwa nokudangala ayidingeki ngaso sonke isikhathi. Uma udokotela wakho ebancoma, kungadingeka okwesikhashana.

Ungase ukwazi ukunqoba ukucindezeleka ngokusebenzisa ukwelashwa kokukhuluma nokwenza izinguquko zokuphila okunempilo, njengokuzivocavoca umzimba, ukuphuza utshwala obuncane, ukudla ngendlela enempilo, nokufunda ukuphatha ingcindezi.

Izinkinga zokulala ezihlobene nobudala

Izinguquko zendlela yokuphila ezingasiza ekwelapheni i-narcolepsy zingasiza futhi abantu ababhekene nezinkinga zokulala ezihlobene nobudala. Uma ukuguquka kwendlela yokuphila kukodwa kunganele, khuluma nodokotela wakho. Bangakunikeza imishanguzo yokulala engathuthukisa izinga lakho lokulala.

Okubalulekile

Ukulala ngokwanele kubalulekile empilweni enhle. Uma ukwazi ukubona imbangela yokulala ngokweqile futhi uthole ukwelashwa, kufanele uzizwe uzizwa unamandla futhi unekhono elingcono lokugxila emini.

Uma udokotela wakho engabuzi ngenqubo yakho yokulala, nikela izimpawu zakho zokulala emini bese uxoxa ngezindlela zokuzinqoba. Ungahlali ngokuzizwa ukhathele nsuku zonke lapho ungahle ube nesimo eselashwa kalula futhi ngokuphepha.