Yiziphi Izinhlobo Ezihlukile Zokuqwasha?

-Delile

• Ukubuka konke
• Izinhlobo ezahlukene zokuqwasha
• Ukuqwasha okukhulu
• Ukuqwasha okungapheli
• Ukuqala ukuqwasha
• Ukuqwasha kwesondlo
• Ukuqwasha kokuziphatha kobuntwana
• Izingozi nemiphumela emibi yokuqwasha
• Ukwelapha ukuqwasha
• Ukuhlonza ukuqwasha
• Ubona nini udokotela?
• Ukudla okudlela endlini

Ukubuka konke

Ukuqwasha kuyisifo esivamile sokulala esenza kube nzima kuwe ukulala noma ukulala. Kuholela ekulaleni kwasemini futhi ungazizwa uphumule noma uvuselelekile lapho uvuka.

Ngokusho komtholampilo waseCleveland, cishe amaphesenti angama-50 abantu abadala abahlangabezana nokuqwasha ngezikhathi ezithile. Umuntu oyedwa kwabayishumi ubika ukuthi unenkinga yokuqwasha okungapheli.

Ukuqwasha kungathinta noma ngubani, kodwa kuvame kakhulu kubantu besifazane nakubantu abadala asebekhulile. Ingahlala izinsuku ezimbalwa, amasonto, noma iqhubeke isikhathi eside. Ukucindezeleka, ukunqamuka kokuya esikhathini, kanye nezimo ezithile zezempilo nezengqondo yizimbangela ezivamile zokuqwasha.

Izinhlobo ezahlukene zokuqwasha

Kunezinhlobo ezimbalwa ezahlukahlukene zokuqwasha. Uhlobo ngalunye lubonakala ngokuthi luhlala isikhathi esingakanani, ukuthi lukuthinta kanjani ukulala kwakho, nembangela eyimbangela yalokhu.

Ukuqwasha okukhulu

Ukuqwasha okunamandla ukuqwasha kwesikhashana okungahlala ezinsukwini ezimbalwa kuye emasontweni ambalwa. Luhlobo oluvame kakhulu lokuqwasha.

Ukuqwasha okukhulu kubizwa nangokuthi ukuqwasha okulungiswayo ngoba kwenzeka kakhulu uma uhlangabezana nomcimbi ocindezelayo, njengokushona kothandekayo noma ukuqala umsebenzi omusha.

Kanye nokucindezeleka, ukuqwasha okukhulu kungabangelwa ngu:

• izici zemvelo eziphazamisa ukulala kwakho, njengomsindo noma ukukhanya
• ukulala embhedeni ongajwayelekile noma endaweni, njengehhotela noma ikhaya elisha
• ukungakhululeki ngokomzimba, njengobuhlungu noma ukungakwazi ukuthatha isikhundla ngokunethezeka
• imithi ethile
• ukugula
• i-jet lag

Ukuqwasha okungapheli

Ukuqwasha kubhekwa njengokuhlala njalo uma unenkinga yokulala okungenani izinsuku ezintathu ngesonto okungenani inyanga eyodwa.

Ukuqwasha okungalapheki kungaba okuyisisekelo noma kwesibili. Ukuqwasha okuyisisekelo okungapheli, okubizwa nangokuthi ukuqwasha okuyisidina, akunayo imbangela esobala noma isimo esiyisisekelo sezempilo.

Ukuqwasha kwesibili, okubizwa nangokuthi ukuqwasha kwe-comorbid, kuvame kakhulu. Kungukuqwasha okungapheli okwenzeka ngesinye isimo.

Izimbangela ezivamile zokuqwasha okungapheli zihlanganisa:

• izimo zezokwelapha ezingapheli, njengesifo sikashukela, isifo sikaParkinson, i-hyperthyroidism, ne-apnea yokulala yokuvimbela neyaphakathi
• izimo zempilo yengqondo, ezinjengokudangala, ukukhathazeka, kanye nokushoda kokunganakekelwa kokuphazamiseka kwengqondo
• imishanguzo, kufaka phakathi izidakamizwa ze-chemotherapy, i-antidepressants, ne-beta blockers
• i-caffeine nezinye izikhuthazi, njengotshwala, i-nicotine nezinye izidakamizwa
• izici zendlela yokuphila, kufaka phakathi ukuhamba kaningi nokuhamba ngejet, umsebenzi wokushintshana ojikelezayo, nokulala ubuthongo

Ukuqala ukuqwasha

Ukuqwasha kokuqala kuyinkinga yokuqalisa ukulala. Lolu hlobo lokuqwasha lungaba yisikhathi esifushane noma esingalapheki.

Noma yiziphi izimbangela zokuqwasha okukhulu nokuhlala isikhathi eside kungenza kube nzima ukulala. Izinkinga zengqondo noma zengqondo yizimbangela ezivame kakhulu. Lokhu kufaka ukucindezeleka, ukukhathazeka noma ukucindezeleka.

Ngokusho kocwaningo lwango-2009, abantu abanenkinga yokuqwasha okungapheli bavame ukuba nokunye ukuphazamiseka kokulala, okufana nesifo semilenze esingenakuphumula noma ukuphazamiseka kokunyakaza kwezitho ngezikhathi ezithile.

I-caffeine nezinye izikhuthazi zingakuvimbela nokuthi ungalali.

Ukuqwasha kwesondlo

Ukuqwasha kwesondlo kunzima ukuhlala ulele noma ukuvuka ekuseni kakhulu futhi unenkinga yokubuyela ekulaleni. Lolu hlobo lokuqwasha lubangela ukuthi ukhathazeke ngokungakwazi ukulala ubuthongo futhi ungalali ngokwanele. Lokhu kuphazamisa ukulala ngokuqhubekayo, kudala umjikelezo ononya.

Ukuqwasha kwesondlo kungadalwa yizimo zempilo yengqondo, njengokucindezeleka. Ezinye izimo zezokwelapha ezingadala ukuthi uvuke zifaka:

• isifo se-reflux se-gastroesophageal
• ukulala ubuthongo
• isifuba somoya nezinye izimo zokuphefumula
• isifo somlenze esingenakuphumula
• ukuphazamiseka kokunyakaza kwezitho

Ukuqwasha kokuziphatha kobuntwana

Ukuqwasha kokuziphatha kobuntwana (BIC) kuthinta cishe izingane. Ihlukaniswe ngama-subtypes amathathu:

• Ukuqala kokulala kwe-BIC. Lolu hlobo luvela ekuzihlanganiseni okungekuhle nokulala, njengokufunda ukulala ngokuzanyazanyiswa noma ukunceliswa. Kungabandakanya nokuba nomzali okhona noma ukubukela i-TV ngenkathi elele.
• Ukusetha umkhawulo we-BIC. Lolu hlobo lwe-BIC lubandakanya ukwenqaba kwengane ukulala nokuzama okuphindaphindiwe ukuyeka ukulala. Izibonelo zalokhu kuziphatha ukucela isiphuzo, ukuya endlini yangasese, noma ukuthi umzali abafundele enye indaba.
• Uhlobo lwe-BIC oluhlanganisiwe. Leli fomu liyinhlanganisela yamanye ama-subtypes amabili we-BIC. Lokhu kwenzeka lapho ingane inobudlelwano obubi nokulala futhi imelana nokulala ngenxa yokushoda kokumiswa komkhawulo ngumzali noma umgcini.

I-BIC imvamisa ingaxazululwa ngezinguquko ezimbalwa zokuziphatha, njengokudala indlela yokulala enempilo noma ukufunda izindlela zokuzithambisa noma zokuphumula.

Izingozi nemiphumela emibi yokuqwasha

Ukuqwasha kungadala izingozi eziningi kanye nemiphumela emibi ethinta impilo yakho engokwengqondo nengokomzimba futhi kuthinte amandla akho okusebenza.

Izingozi nemiphumela emibi yokuqwasha ihlanganisa:

• kwehle ukusebenza emsebenzini noma esikoleni
• ingozi eyengeziwe yezingozi
• ingozi eyengeziwe yokudangala nezinye izimo zempilo yengqondo
• ingozi eyengeziwe yezimo zezokwelapha ezingapheli, njengesifo senhliziyo, isifo sohlangothi nokukhuluphala

Ukwelapha ukuqwasha

Ukwelashwa kokuqwasha kuyahluka futhi kuya ngesizathu.

Ungahle ukwazi ukuphatha ukuqwasha okukhulu ekhaya ngosizo lokulala ngaphandle kokuthenga noma ngokulawula ukucindezeleka kwakho.

Ukwelashwa kokuqwasha okungamahlalakhona kungadinga ukubhekana nanoma isiphi isimo esidala ukuqwasha kwakho. Udokotela angancoma ukwelashwa kokuziphatha kwengqondo yokuqwasha (i-CBT-I), okukhombise ukuthi kusebenza kakhulu kunemithi.

Ukuhlonza ukuqwasha

Ukuhlonza ukuqwasha kungafaka ukuhlolwa komzimba nokubuyekezwa komlando wakho wezokwelapha ukuze uhlole izimpawu zesimo esingaphansi.

Ungase futhi ucelwe ukuthi ulandele izindlela zakho zokulala nezimpawu kudayari yokulala. Udokotela angakuthumela esifundweni sokulala ukuze ahlole ezinye izinkinga zokulala.

Ubona nini udokotela?

Bona udokotela uma ukuqwasha kwenza kube nzima kuwe ukuthi usebenze emini noma uma kuhlala isikhathi esingaphezu kwamasonto ambalwa. Udokotela angakusiza ukuthola imbangela yokuqwasha kwakho kanye nendlela ephumelela kakhulu yokuyelapha.

Ukudla okudlela endlini

Uhlobo ngalunye lokuqwasha lungaphazamisa amandla akho okusebenza emini. Ukuqwasha okuqatha kungalashwa ekhaya. Uma kungalashwa, ukuqwasha okungalapheki kungakhuphula ubungozi bokucindezeleka nezinye izimo ezinzima.