Kuyini Ukudakwa Kokulala?

-Delile

• Kwenzenjani?
• Izimpawu zokudakwa kokulala
• Izimbangela zokudakwa kokulala
• Izici ezinobungozi bokudakwa kokulala
• Ukuxilongwa
• Ukwelashwa
• Ukubonana nodokotela nini
• Okubalulekile

Kwenzenjani?

Cabanga uvuswa ebuthongweni obukhulu lapho, esikhundleni sokuzizwa usukulungele ukuthatha usuku, uzizwa udidekile, uxakekile noma umuzwa wejubane le-adrenaline. Uma uke wahlangabezana nemizwa enjalo, kungenzeka ukuthi uke waba nesiqephu sokudakwa ubuthongo.

Ukudakwa kokulala kuyinkinga yokulala echaza imizwa yesenzo esisheshayo noma ingqondo lapho uvuka. Kubizwa nangokuthi ukuvuswa kokudideka. Umtholampilo waseCleveland ulinganisela ukuthi kwenzeka kumuntu omdala kwabangu-7, kepha inani langempela labantu lingaba likhulu kakhulu.

Funda ukuze ufunde kabanzi mayelana nokudakwa kokulala nokuthi ungabhekana kanjani nakho.

Izimpawu zokudakwa kokulala

Izimpawu zokudakwa ubuthongo zingafaka okulandelayo:

• ukudideka lapho uvuswa, okwaziwa nangokuthi ukudideka ukuvusa
• ukucabanga okwethukile
• izimpendulo ezibuthuntu
• ulaka lomzimba ngaphandle kokukhumbula ukuthi kwenzekile
• inkulumo engasheshi
• inkumbulo engeyinhle noma imizwa ye-amnesia
• Inkungu yobuchopho emini
• ubunzima bokugxila

Yize kujwayelekile ukufuna ukushaya inkinobho ethi "snooze" ngemuva kokukhala kwe-alamu yakho, ukulala ubudakwa kubangela ukuthi abantu abaningi baphindele ekulaleni bengakavuki ngokuphelele kuqala.

Iziqephu zokuvusa ukudideka zivame ukuhlala imizuzu emi-5 kuya kwengu-15. Ngokuya nge-American Academy of Sleep Medicine, ezinye iziqephu zingahlala imizuzu engama-40.

Ngemuva kokulala, ubuchopho bakho abuvuki ngokuzumayo - kufanele buqale budlule kwinqubo yemvelo ebizwa nge-sleep inertia. Uhlangabezana nokukhathazeka futhi mhlawumbe nobunzima bokuqala bokuvuka embhedeni ngokushesha.

Ukudakwa kokulala kudlula isigaba sokulala inertia, ngakho-ke ubuchopho bakho nomzimba wakho awutholi ithuba lokushintshela esigabeni esivukile.

Izimbangela zokudakwa kokulala

Izimbangela ezingaba khona zokudakwa kokulala zingahle zihlobene nezinye izinto ezithinta ukulala kwakho. Lokhu kungafaka ukuphazamiseka kokulala, njengokuphefumula kokulala, kanye nokuncishwa ubuthongo okujwayelekile.

I-restless leg syndrome ingaba enye imbangela yokudakwa kokulala ngoba ingathinta ikhwalithi yakho yokulala ebusuku.

Ezinye izinto ezingadala ukudakwa kokulala zifaka:

• uhlelo lomsebenzi, ikakhulukazi amashifu ahlukahlukene
• izinguquko kwemizwelo kanye ne-bipolar disorder
• ukuphuza utshwala
• ukukhathazeka
• ukucindezeleka nokukhathazeka, okungakhuphuka ebusuku lapho uzama ukulala

Ngokusho komtholampilo waseCleveland, ukudakwa kokulala nakho kungabangelwa ukulala kancane noma ngokweqile. Eqinisweni, okunye ukulinganisela kukhombisa ukuthi ukudakwa kokulala okungamaphesenti ayi-15 kuhlotshaniswa nokulala amahora ayisishiyagalolunye ubusuku ngabunye, kuyilapho amaphesenti angama-20 amacala abikiwe exhunyaniswa nokuthola ngaphansi kwamahora ayisithupha.

Abantu abathola ukudakwa kokulala nabo banamathuba amaningi okuba nezikhathi ezinde zokulala okujulile. Imvuselelo yokudida nayo ivame ukwenzeka engxenyeni yokuqala yobusuku phakathi nomjikelezo wakho wokulala ojulile.

Izici ezinobungozi bokudakwa kokulala

Ukulala ubuthongo kuyinto ejwayelekile engenayo imbangela eyodwa ethile. Esikhundleni salokho, abacwaningi bathole izinto ezingaba nomthelela, njenge:

• Isifo esivele sikhona sempilo yengqondo. Olunye ucwaningo luthole ukuthi amaphesenti angama-37.4 abantu abanokuphazamiseka kokudideka nabo babenenkinga yezempilo yengqondo. Ngenkathi ukuphazamiseka kwe-bipolar ne-panic kwakudlangile, ukukhathazeka, ukudangala, kanye ne-post-traumatic stress disorder (PTSD) nakho kwaphawulwa.
• Ukuthatha ama-anti-depressants. Ucwaningo olufanayo luye lwathola nokuthi amaphesenti angama-31 abantu ababike ukudakwa kokulala nabo bathatha imishanguzo ye-psychotropic. Lezi ngokuyinhloko zazihlanganisa imishanguzo yokucindezela.
• Ukulala kancane kakhulu njalo. Ukuqwasha kungenye into ehlobene nobungozi engaholela kulolu hlobo lokuncishwa ubuthongo.
• Ukulala kakhulu njalo. Lokhu kungahle futhi kuhlotshaniswe nesimo sezempilo esingaphansi.
• I-Hypersomnia. Lokhu kusho ukulala ngokweqile emini kanye nobunzima obungapheli bokuvuka ekuseni. I-Hypersomnia ingenzeka ngokudakwa noma ngaphandle kokulala.
• Ukuba nomlando womndeni wama-parasomnias. Lokhu kufaka phakathi:
  • lala ukudakwa
  • lala uhamba
  • isifo somlenze esingenakuphumula
  • ukulala ubuthongo

Ukuxilongwa

Ukuhlonza ubudakwa bokulala ngokuvamile kuyindlela yezinyathelo eziningi. Abangani bakho noma umlingani wakho bangakutshela ukuthi wenze into exakile ngokuvuka kepha ungahle ungakhumbuli.Isiqephu esenzeka ngezikhathi ezithile asithinti. Kodwa-ke, uma ukudakwa kokulala kwenzeka okungenani kanye ngesonto, sekuyisikhathi sokubona udokotela.

Udokotela wakho uzobuyekeza amarekhodi akho, afune noma yiziphi izinto ezinobungozi, njengezimo zezokwelapha ebezikhona noma imiphi imishanguzo oyithatha njengamanje. Isifundo sokulala singalawulwa futhi. Lokhu kungakhombisa izinkomba ezithile, kufaka phakathi izinga lokushaya kwenhliziyo eliphakeme kunokujwayelekile ngesikhathi sokulala.

Ukwelashwa

Akukho ukwelashwa okukodwa okusetshenziselwa ukudakwa kokulala. Iningi lezindlela zokwelashwa zibandakanya izindlela zokuphila.

Udokotela wakho angancoma okukodwa noma ngaphezulu kokulandelayo:

• ukugwema utshwala, ikakhulukazi ngaphambi kokulala
• ukulala ubusuku obugcwele - phakathi kwamahora ayisikhombisa kuya kwayisishiyagalolunye - njalo ebusuku
• ukugwema ukulala emini
• ukuthatha imishanguzo yokulwa nokucindezelwa njengoba kuchaziwe
• ukuqala imishanguzo yokulala, ebekwa kuphela odokotela ezimweni ezinzima

Ukubonana nodokotela nini

Ngenkathi ukudakwa kokulala kungadingi ukwelashwa, ungahle uthande ukubona udokotela wakho uma kubangela imiphumela emibi eyingozi. Lokhu kungafaka:

• ukulimala kuwe nakwabanye lapho uvuka
• uphuthelwe umsebenzi
• ukulala emsebenzini
• ukulala njalo emini
• ukuqwasha okungapheli
• evuka ediniwe
• izinkinga ebudlelwaneni bakho

Udokotela wakho uzohlola izimpawu zakho nomlando wakho wezempilo jikelele ukuthola ukuthi ngabe kukhona yini ukuhlolwa okudingekayo. Lokhu kungafaka isifundo sokulala.

Okubalulekile

Ukulala ubuthongo umcimbi ojwayelekile. Uma uzizwa udidekile, unolaka, noma wethuka lapho uvuka, ungahle ube nesiqephu.

Ukubona udokotela wakho kuyinkambo yokuqala yesenzo. Isifundo sokulala singabuye sinqume ukuthi kwenzekani futhi sisize udokotela wakho athuthukise uhlelo lokwelashwa lokuphumula okuhle ebusuku - nokuvuka.