Ukulimala Kokulala Kwesikhathi Esithuthukile Yini? Izimpawu, Izimbangela, & Ukwelashwa

Ukulimala kokulala kwesikhathi esithuthukile (DSPD) kuyisimo lapho isikhathi sakho semvelo sokulala nokuvuka sihamba ngesikhathi eside kakhulu kunesheduli yabantu abaningi. Uma njalo ungakwazi ukulala kuze kube ngu-2 AM noma kamuva futhi uhlupheka ukuvuka ngezibopho zokuqala ekuseni, ungase ube ubhekene naleli gciwane elivamile le-circadian rhythm.

Lokhu akuyona nje into yokuba “umuntu wokulala ebusuku” noma ukuba nezimikhuba yokulala embi. I-DSPD ihilela ukuguqulwa okuqondile kwewashi langaphakathi lomzimba okwenza kube nzima ukulala nokuvuka ngezikhathi ezivamile, ngisho noma uzimisela ukulandela izindlela ezinhle zokulala.

Ukulimala Kokulala Kwesikhathi Esithuthukile Yini?

Ukulimala kokulala kwesikhathi esithuthukile kwenzeka lapho iwashi langaphakathi lomzimba lingavumelani nezwe elikungqongile. I-circadian rhythm yakho - inqubo yezinto eziphilayo elawula ukuthi uzizwa unqunu nini nokuthi uqaphile nini - ihudulelwe kamuva ngamahora amaningana uma kuqhathaniswa nezinhlelo ezivamile.

Abantu abane-DSPD ngokwemvelo bazizwa beqaphile kakhulu ebusuku nasebusuku. Imizimba yabo ayiqali ukukhiqiza i-melatonin (i-hormone yokulala) kuze kube kamuva kunokujwayelekile, ngokuvamile kungabi kuze kube phakathi kwamabili noma ngaphezulu. Lokhu kwenza kube nzima kakhulu ukulala ngaphambi kuka-2-6 AM, kungakhathaliseki ukuthi uzizwa udiniwe kangakanani.

Uma kuvunyelwe ukulandela izingqondo zabo zemvelo ngaphandle kokucindezela kwesikhathi sangaphandle, abantu abane-DSPD bangalala kahle impela. Inkinga ivele lapho kudingeka basebenze ngesheduli evamile yomphakathi engu-9-kuya-ku-5, okuholela ekungondleki kokulala okuqhubekayo nasezinseleleni ezinkulu zansuku zonke.

Ziyini izimpawu zokulimala kokulala kwesikhathi esithuthukile?

Izimpawu ezibalulekile ze-DSPD zigxile ekungakwazi okuqhubekayo ukulala nokuvuka ngezikhathi ezivamile. Lezi zimpawu ngokuvamile zihlala izinyanga ezintathu noma ngaphezulu futhi zibangela izinkinga zangempela ekuphileni kwakho kwansuku zonke.

Nawa ama-symptom avamile ongawavimba:

• Ubunzima bokuwela ubuthongo ngaphambi kwama-2 ekuseni, ngisho noma uzizwa ukhathele
• Ubunzima obukhulu bokuvuka ekuseni, ngokuvamile kudinga i-alarms eziningi
• Ukuzizwa ukhuluphukuphuku futhi ungagxili ekuseni nasemini
• Ukuqaphela okuphezulu namandla ehlanzekile ebusuku noma ebusuku olukhulu
• Ukuphelelwa ubuthongo njalo uma kuphoqelekile ukulandela amashejuli ajwayelekile
• Ukulala kahle futhi uzizwe uqabulekile uma uvunyelwe ukulandela isheduli yakho yemvelo

Ungase futhi uqaphele izimpawu zesibili ezivela ekungondleki ubuthongo isikhathi eside. Lezi zingafaka ukuguquka kwesimo sengqondo njengokucasuka noma ukucindezeleka, ubunzima bokuhlushwa emsebenzini noma esikoleni, nokunciphisa ukusetshenziswa kwe-caffeine ukuze uhlale uphapheme emini.

Kubalulekile ukuqonda ukuthi lezi zimpawu azibonisi ukuba buvila noma ukungabi namasiko. Umuthi wakho uhlanganiswe ngempela ukusebenza ngesheduli ehlukile, okwenza isikhathi sokulala esivamile sizizwe singavamile futhi siqiniswe.

Yini ebangela i-Delayed Sleep Phase Disorder?

I-DSPD ithuthukiswa ngokuhlanganiswa kwezinto zofuzo nemiphumela yemvelo ethonya i-circadian rhythm yakho. Iwashi lomzimba wakho yangaphakathi lilawulwa ikakhulukazi yindawo encane ebuchosheni bakho ebizwa ngokuthi i-suprachiasmatic nucleus, ephendula izinkomba zokukhanya nobumnyama.

Izici eziningi zingase zifake isandla ekuthuthukiseni lesi simo:

• Ukuthambekela kwezakhiwo: Abanye abantu bazalwa bephethe i-jini eyenza ukuba i-circadian rhythms yabo isebenze isikhathi eside kunamahora angu-24
• Ukuncipha kokuzwa ukukhanya: Ukuncipha kokuzwa ukukhanya ekuseni kungavimba iwashi lomzimba wakho ekubuyiselweni kahle nsuku zonke
• Izinkinga zesikhathi seMelatonin: Umzimba wakho ungase ukhiqize i-melatonin kamuva kusihlwa kunokujwayelekile
• Ukuthuthuka kwentsha: Ukuguquka kwamahomoni phakathi kwesikhathi sokuthomba kuvame ukushintsha izindlela zokulala kamuva
• Izici zesitayela sokuphila: Ukukhanya okukhulu kusihlwa, amashejuli angajwayelekile, noma umsebenzi wokuhlangana kungabangela le ngxaki

Ngokungavamile, i-DSPD ingase ithuthuke ngemva kokulimalala kokuzwakala kwengqondo, imithi ethile, noma ezinye izimo zezokwelapha ezihlasela amasiko okulala-ukuqwasha engqondweni yakho. Abanye abantu bayithuthukisa kancane kancane ngokuhamba kwesikhathi ngenxa yesikhathi sokulala kamuva esiqhubekayo esigcina siqine.

Ucwaningo lubonisa ukuthi abantu abane-DSPD bavame ukuba ne-circadian rhythms ezigijima amahora angu-25-26 esikhundleni samahora angu-24 ajwayelekile. Lokhu kusho ukuthi iwashi labo langaphakathi lifuna njalo ukushintsha kamuva ngaphandle kokunikezwa okukhulu kwemvelo ukubuyisela nsuku zonke.

Nini kufanele ubona udokotela nge-Delayed Sleep Phase Disorder?

Kufanele ucabange ukuthintana nodokotela uma iphethini yakho yokulala ihlala iphazamisa umsebenzi, isikole, noma ubuhlobo iinyanga ezingaphezu kwezintathu. Nakuba abantu abaningi banesifiso esithile sokuhlwa, i-DSPD iba yinkinga yezokwelapha uma ithonya kakhulu ikhwalithi yokuphila kwakho.

Funani ukunakekelwa kwezokwelapha uma uhlangabezana nalezi zimo:

• Ukuhlala uthuthuka noma ungabi khona emsebenzini noma esikoleni ngenxa yobunzima bokuthola ubuthongo
• Ukukhathala okuqhubekayo naphezu kokuthola amahora okuphumula okuthile ngokwendlela yakho yemvelo
• Usizi, ukukhathazeka, noma izinkinga zemoto ezihlobene nezingxabano zeshejuli yokuphumula
• Ukungezwani komphakathi okubangelwa izindlela zakho zokulala
• Ukuthenga kakhulu ikhofi, utshwala, noma imithi yokulala ukuze ulawule ishejuli yakho
• Ukusebenza kwemfundo noma kwemisebenzi okuhlupheka ngenxa yokukhathala ekuseni

Ungalindi ukufuna usizo uma ubhekene nemibono yokulimaza wena noma ukucindezeleka okukhulu. Izifo zokulala zingathinta kakhulu impilo yengqondo, futhi kukhona ukwelashwa okuphumelelayo okuzokusiza uzizwe kangcono.

Uchwepheshe wokulala angakwazi ukuxilonga kahle i-DSPD futhi ahlukanise nezinye izimo ezinjengobusuku, ukucindezeleka, noma ezinye izifo ze-circadian rhythm. Ukungenelela kwasekuqaleni kuvame ukubangela imiphumela emihle futhi kuvimbela isimo singabi sibi kakhulu.

Ziyini izimbangela zengozi ze-Delayed Sleep Phase Disorder?

Izici ezithile zingandisa amathuba akho okukhula kwe-DSPD, yize ukuba nezici zengozi akusho ukuthi uzokhula ngalesi simo. Ukuqonda lokhu kungakusiza ubone izindlela bese ufuna usizo olufanele.

Izici ezivame kakhulu zengozi zihlanganisa:

• Ubudala: I-DSPD iqala kakhulu ebusheni noma ebuntwaneni
• Umlando womndeni: Ukuba nohlobo olufana nezindlela zokulala noma izifo ze-circadian rhythm
• Ubulili: Abesilisa kubonakala sengathi banamathuba amancane okukhula nge-DSPD
• Izimo zempilo yengqondo: I-ADHD, izifo ze-autism spectrum, nokuhlupheka kuvame ukuhambisana ne-DSPD
• Izindlela zokuphila: Ukubuka isikrini ebusuku rhoqo, umsebenzi wokuhlangana, noma amashejuli angajwayelekile
• Imikhuba yokukhanya: Ukukhanya okulincane kwelanga ekuseni noma ukukhanya okuningi kokwenziwa ngabantu kusihlwa

Amanye ama-risk factor angavamile afaka ukuguquguquka okuthile kwe-genetic okuthinta ukulawulwa kwe-circadian rhythm, ukulimala ekhanda okulimaza izindawo zobuchopho eziqondisa izikhathi zokulala nokuvuka, kanye nezinye izidakamizwa ezingaphazamisa izindlela zokulala ezingavamile.

Abantu abanokuguquguquka okude kwe-circadian rhythm noma labo abanomuzwa omkhulu wokukhanya kwakusihlwa bangase babe sengozini enkulu. Ngaphezu kwalokho, ukuhlala ezindaweni ezinokukhanya okuncane kwemvelo noma ukusebenza ebusuku kungabangela i-DSPD kubantu abasengozini.

Ziyini izinhlanganisela ezingase zenzeke ze-Delayed Sleep Phase Disorder?

Uma i-DSPD ingalawulwa kahle, ingabangela uchungechunge lwezinkinga ezithinta izindawo eziningi zokuphila kwakho. Ukungabi nalutho okwanele kokulala okuvela ekuzama ukuhlala ezinhlelweni ezivamile ngenkathi ulwa ne-rhythm yakho yemvelo kudala inselele enkulu yempilo kanye nomphakathi.

Izinhlanganisela ezivamile ongahlangabezana nazo zifaka:

• Izinkinga zase-Academic noma emsebenzini: Ukulala njalo, ukusebenza okubi ekuseni, nobunzima bokuhlala ugxile
• Izinkinga zempilo yengqondo: Usizi, ukukhathazeka, nokucindezeleka okwandayo okuvela ezingxabanweni eziqhubekayo zesikhathi
• Ukuzihlukanisa komphakathi: Ubunzima bokuhlala ubudlelwano ngenxa yamahora ahlukile asebenzayo
• Izinkinga zempilo yomzimba: Isistimu yokuvimbela umzimba ebuthakathaka, ukwanda kobunzima, nokukhuluphala komngcipheko wezingozi
• Ukuqaphela izinto ezithile: Ukuthembela ngokweqile kwi-caffeine, izidakamizwa zokulala, noma utshwala ukuze ulawule izimpawu
• Ukulinganiselwa komsebenzi: Ubunzima bokuphumelela emisebenzini yosuku noma ezikhungweni zemfundo

Izinhlanganisela ezinkulu zingase zithuthuke ngokuhamba kwesikhathi uma isimo singalashwa. Lezi zingase zibe ukucindezeleka okukhulu okudinga ukwelashwa kwezobuchwepheshe, izinkinga zokuguqulwa kwemvelo njengoshukela noma ukukhuluphala, nezinkinga zenhliziyo ezihlobene nokuhlupheka kokulala okuqhubekayo.

Izindaba ezinhle ukuthi ukuqaphela lezi zinkinga ezingase zenzeke kusenesikhathi nokufuna ukwelashwa okufanele kungavimbela imiphumela eminingi emibi yesikhathi eside. Abantu abaningi abane-DSPD bafunda ukuphatha isimo sabo ngempumelelo ngokusekelwa okufanele nezinqubo zokwelapha.

Ukuvimbela kanjani i-Delayed Sleep Phase Disorder?

Nakuba ungakwazi ukuvimbela ngokuphelele i-DSPD uma ukhona ngokuzalwa, ungathatha izinyathelo zokugcina izinga elihle le-circadian rhythms nokunciphisa ingozi yokuthuthukisa noma ukubenza babe sibi lesimo. Ukuvimbela kugxila ekusekeleni umjikelezo wemvelo wokulala nokuvuka komzimba wakho.

Nawa amasu abalulekile okuvimbela angasiza:

• Gcina ukukhanya okuqhubekayo: Thola ukukhanya kwelanga ekuseni phakathi nehora lesikhathi sakho sokuxhuma ofuna ukuvuka ngaso
• Khawukhawuleli ukukhanya kwasebusuku: Cisha izibani futhi ugweme amasikrini amahora angu-2-3 ngaphambi kwesikhathi sakho sokulala
• Gcina amashejuli okulala ajwayelekile: Lala ubuye uvuke ngezikhathi ezifanayo, ngisho nasekupheleni kwesonto
• Dala indawo enhle yokulala: Gcina igumbi lakho lokulala lipholile, limnyama, futhi lizothile
• Gwema izinto ezikhuthazayo ebusuku: Khawukhawuleli ikhofi, utsha, kanye nokuzivocavoca okukhulu kusihlwa
• Phatha ukucindezeleka ngempumelelo: Zama amasu okuphumula futhi ugcine impilo engqondongqondo enhle

Uma uqaphela ukuthi izindlela zakho zokulala ziqala ukuhamba kamuva, qondana nazo ngokushesha ngaphambi kokuba zibambezeleke. Ukulungiswa okuqhubekayo kuvame ukuphumelela kakhulu kunokushintsha okukhulu kwamashejuli okuzokumelana nawo umzimba wakho.

Kubafundi nabantu abadala abasebasha abasezingozini eziphezulu, ukugcina ukuhlanzeka okulala okuhle phakathi kwale minyaka ebalulekile kungasiza ukuvimbela i-DSPD ekuthuthukiseni. Abazali bangasekela lokhu ngokubonisa imikhuba enhle yokulala nokudala amasiko omndeni abekela phambili amashejuli okulala ahlala njalo.

I-Delayed Sleep Phase Disorder ihlonishwa kanjani?

Ukuxilongwa kwe-DSPD kudinga ukuhlolwa okuphelele ngumhlinzeki wezempilo, ngokuvamile ochwepheshe wokulala. Ayikho ivivi elilodwa elingaxilonga ngokuqinisekile isimo, ngakho-ke udokotela wakho uzosebenzisa amathuluzi amaningi okuhlola ukuqonda izindlela zakho zokulala.

Inkqubo yokuxilonga ngokuvamile ihlanganisa:

• Umbiko ophelele wokulala: Ingxoxo ngezindlela zakho zokulala, izimpawu, nokuthi zithinta kanjani impilo yansuku zonke
• Idayari yokulala: Ukulandelela izikhathi zakho zokulala nokuvuka amasonto angu-1-2
• I-Actigraphy: Ukugqoka idivayisi efana nowashi elulawula ukuhamba kwakho kanye nezindlela zakho zokulala nokuvuka
• Ukuhlolwa komzimba: Ukubheka ezinye izimo zezokwelapha ezingase zithinte ukulala
• Imibuzo: Amafomu aqinisekisiwe okuhlola i-chronotype yakho kanye nekwalithi yokulala

Kwezinye izimo, udokotela wakho angase acebise ukuhlolwa okuengeziwe njengokufunda okulala ubusuku bonke ukuze kuqale ezinye izifo zokulala, ukuhlolwa kwegazi ukuhlola amazinga e-hormone, noma ukuhlolwa okukhethekile kwe-circadian rhythm usebenzisa amasampula elavini ukuze kulinganiswe isikhathi se-melatonin.

Izindinganiso eziyinhloko zokuxilonga zihlanganisa ukuba nokulibaziseka okuqhubekayo kwesikhathi sakho sokulala nokuvuka okungenani izinyanga ezintathu, ubunzima bokusebenza ngezikhathi ezivamile, kanye nekhono lokulala ngokujwayelekile uma ulandela isimiso sakho osithandayo. Udokotela wakho uzoqinisekisa futhi ukuthi imithi, ezinye izimo zezokwelapha, noma ukusetshenziswa kwezinto ezithile akusikho okubangela izimpawu zakho.

Iyini impilo ye-Delayed Sleep Phase Disorder?

Ukuphathwa kwe-DSPD kugqamele ekusikweni ukushintsha isimiso sakho sokulala ngokushesha noma ukulungisa indlela yakho yokuphila ukuze usebenze ngerhyth yakho yemvelo. Indlela engcono kakhulu ixhomeke esimweni sakho esithile, ukuthi izimpawu zakho zinzima kangakanani, nokuthi yini efanele emsebenzini wakho nasezimbonini zakho zomndeni.

Izinketho zokwelapha eziphumelelayo kakhulu zihlanganisa:

• Ukwelapha ngokukhanya: Ukusebenzisa amabhokisi okukhanya okukhanya ekuseni nokugwema ukukhanya kusihlwa
• Izithasiselo zeMelatonin: Ukuthatha i-melatonin enesilinganiso esincane amahora angu-5-7 ngaphambi kwesikhathi sakho sokulala ofuna ukulala kuso
• I-Chronotherapy: Ukushintsha kancane kancane isimiso sakho sokulala kuze kube yilapho ibuya esikhathini ofuna ukulala kuso
• Ukuthuthukiswa kokulala okuhle: Ukuthuthukisa indawo yakho yokulala nezinqubo zokulala
• Ukushintsha indlela yokuphila: Ukulungisa amashejuli emisebenzi, izikhathi zokuqala zesikole, noma ukukhetha umsebenzi uma kungenzeka

Ukwelapha ngokukhanya kuvame ukubandakanya ukuhlala phambi kwebhokisi lokukhanya le-10,000-lux imizuzu engama-30-60 ekuseni ngesikhathi sakho sokuvuka ofuna ukulala kuso. Lokhu kusiza ekuqaliseni kabusha iwashi lakho le-circadian ngokuxwayisa ubuchopho bakho ukuthi sekufanele uqaphele.

Ukuphathwa kweMelatonin kudinga ukuhlelwa ngokucophelela nokuthathwa kwemithi. Udokotela wakho cishe uzokuncoma ukuqala nge-0.5-3mg ethathwe amahora ambalwa ngaphambi kokuthi ufune ukulala, hhayi ngaphambi nje kokulala. Isikhathi sibalulekile ekusebenzeni kahle.

Abanye abantu bazuza ngokudibanisa izindlela zokwelapha eziningi, kanti abanye bathola impumelelo ngokushintsha indlela yokuphila kuphela. Umhlinzeki wakho wezinsizakalo zezempilo uzosebenza nawe ukuze uthuthukise uhlelo lokwelapha olufanele izidingo zakho nezimo zakho.

Indlela yokuphatha i-Delayed Sleep Phase Disorder ekhaya?

Ukuphatha i-DSPD ekhaya kubandakanya ukudala indawo nendlela yokuphila esekela uhlelo lwakho lokwelapha futhi kwenze kube lula ukugcina izindlela zokulala ezinempilo. Izinguquko ezincane, eziqhubekayo zivame ukuba nemiphumela emihle kunezinqubo ezinkulu zokuphila.

Nawa amasu okuphatha ekhaya asebenzayo:

• Lawula indawo yakho yokukhanya: Sebenzisa ama-curtains angavumeli ukukhanya kungene, gqoka izibuko ebusuku, futhi uthenge i-alarm clock esebenzisa i-dawn simulator
• Dala i-routine yokuthula: Qala ukunciphisa ukukhanya futhi ugweme imisebenzi ekhuthazayo amahora angu-2-3 ngaphambi kokulala
• Lungisa igumbi lakho lokulala: Ligcine lipholile (18-20°C), lizothile, futhi limnyama ngokuphelele ngesikhathi sokulala
• Hlela ukudla kwakho ngokucophelela: Dlala ukudla kwakho okukhulu ekuqaleni kosuku futhi ugweme ukudla okunzima eduze nesikhathi sokulala
• Phatha i-caffeine ngokuqondene: Khawulela ukusetshenziswa kwakho ngemuva kwe-2 PM futhi uqaphele ukuthi ikuthinta kanjani ukulala kwakho
• Sebenzisa ubuchwepheshe ngokuhlakaniphile: Faka ama-filters okukhanya oluhlaza okwesibhakabhaka kumadivayisi bese ubeka amamodi okuzenzakalelayo okuthi “ungaphazami”

Cabanga ngezinguquko eziwusizo ezifana nokulungiselela konke okudingayo ekuseni ebusuku ngaphambi kwalokho, njengoba ekuseni cishe kuzoba nzima. Beka i-alarms eziningi, cela amalungu omndeni ukuba akuvuse, noma usebenzise i-alarm clocks ye-sunrise eyandisela ukukhanya kancane kancane.

Gcina idayari yokulala ukuze uqaphele ukuthi yini esiza futhi yini engeke isize. Ulwazi olufana nalolu luzoba usizo kakhulu kuncedo lwakho lwezokunakekelwa kwezempilo futhi luzosiza ekutholeni izindlela zokulala kwakho nokuhleleka kwesikhathi.

Kufanele ulungiselele kanjani i-appointment yakho nodokotela?

Ukulungiselela kahle i-appointment yakho kuzosiza udokotela wakho ukuthi aqonde isimo sakho futhi enze uhlelo lokwelapha oluphumelelayo kakhulu. Ukwazisa okuningi ngezindlela zakho zokulala, kungcono ukukusiza.

Nanku okufanele ukulungiselele ngaphambi kokuvakashela kwakho:

• Idayari yokulala: Landelela isikhathi sakho sokulala nokuvuka okungenani isonto elilodwa, kuhlanganise namaholide
• Isikhathi sesimptomu: Qaphela ukuthi izinkinga zakho zokulala zaqala nini nanoma yiziphi izenzakalo ezikhuthazayo
• Uhlu lwemithi: Faka zonke izimithi eziyimiyalelo, izithasiselo, kanye nemithi yokuthengwa ngaphandle kwemiyalelo
• Umbiko wezokwelapha: Bala noma yiziphi izimo zempilo yengqondo, ukulimala kwekhanda, noma ezinye izinkinga zempilo ezifanele
• Umbiko womndeni: Ulwazi mayelana nezihlobo ezinezinkinga zokulala ezifanayo
• Ukuhlola umthelela: Izibonelo zendlela iphethini yakho yokulala ethonya ngayo umsebenzi, ubuhlobo, nemisebenzi yansuku zonke

Bhala imibuzo ethile ofuna ukuyibuza, njengokwelashwa, izikhathi ezilindelekile zokuthuthuka, kanye nendlela yokuphatha isimo sakho isikhathi eside. Unganqikazi ukubuza ngezinto ozodinga ukuzenza emsebenzini noma esikoleni.

Cabanga ukuthi ulethe umngane othembekile noma ilungu lomndeni eliye laqaphela ama-phethini akho okulala. Bangase baphawule izinto oziphuthelwe noma bakusize ukukhumbula imininingwane ebalulekile ngesikhathi sokuqokwa.

Iyini into ebaluleke kakhulu mayelana ne-Delayed Sleep Phase Disorder?

Into ebaluleke kakhulu okumele uyiqonde mayelana ne-DSPD ukuthi iyisimo sezempilo sangempela, hhayi iphutha lomlingiswa noma ukushoda kwamandla. Ukulwela kwakho izikhathi zokulala ezivamile kubonisa umehluko wangempela wokuthi ubuchopho bakho bulawula kanjani ukulala nokuvuka.

Ngokuhlolwa okulungile nokwelashwa, abantu abaningi abane-DSPD bangathuthukisa kakhulu ikhwalithi yempilo yabo. Nakuba ungase uhlale unokuthanda okuhlwenu, amasu aphephe kakhulu angakusiza ukusebenza kangcono ezweni eliqanjwe ngezikhathi zangaphambili.

Khumbula ukuthi ukwelashwa kudinga isikhathi nokubekezela. I-circadian rhythm yakho ayizange ishintshe ebusuku, futhi ngeke ibuye ishintshe ngokushesha. Zithambisele njengoba usebenza nabaphakeli bezempilo ukuthola ukuxuba okulungile kokwelashwa kwesimo sakho.

Ungavumeli lesi simo sichaze imingcele yakho. Abantu abaningi abaphumelelayo bane-DSPD futhi bathole izindlela zokukhula ngokuqonda izindlela zabo zemvelo nokwenza izinqumo zobomi ezinhle ezihlonipha i-biology yabo ngenkathi behlangabezana nemigomo yabo.

Imibuzo evame ukubuzwa mayelana ne-Delayed Sleep Phase Disorder

Ingabe abantwana bangaba ne-Delayed Sleep Phase Disorder?

Nakuba i-DSPD ingaba khona kubantwana, kuvame kakhulu ukubona izimpawu ngesikhathi sobuntwana. Ukushintsha kwamahomoni kokuthomba ngokwemvelo kuguqula izindlela zokulala kamuva, okuyingozi ebangela i-DSPD kubasakhulayo abathintekayo. Uma umntwana omncane ebonisa ubunzima obukhulu ngezikhathi zokulala ezivamile naphezu kokulala okuhle, kufanele kukhulunywe nodokotela wakhe.

Ingabe ngizodinga ukuthatha imithi impilo yami yonke?

Akuyona njalo. Abantu abaningi abane-DSPD basebenzisa ukwelashwa okunjengokuqina kokukhanya ne-melatonin izinyanga ezimbalwa ukusiza ukuqalisa kabusha i-circadian rhythm yabo, bese belondoloza intuthuko yabo ngokushintsha indlela yokuphila kuphela. Abanye bathola ukuthi “ukuhlela kabusha” ngezikhathi ezithile ngokwelashwa kubasiza ukuthi bahlale endleleni efanele. Izidingo zakho zokwelashwa zesikhathi eside zizoxhomeka ekuthini isimo sakho sibukhulu kangakanani nokuthi uphendula kangcono kanjani ekuhlangenwe nakho kokuqala.

Ngingazivumelanisa kuphela impilo yami neshejuli yami yokulala yemvelo esikhundleni sokuzama ukuyishintsha?

Lokhu kungaba yindlela enhle uma izimo zakho zobomi zikuvumela. Abantu abaningi abane-DSPD bakhula emisebenzini evumela amashejuli kamuva, njengomsebenzi wobusuku, ukusebenza ngokukhululekile, noma imikhakha yokudala enezikhathi eziguquguqukayo. Ikhona ukufumana izindlela ezinamandla zokuhlangabezana nomthwalo wakho ngenkathi uhlonipha i-rhythm yakho yemvelo ngangokunokwenzeka.

Ingabe i-Delayed Sleep Phase Disorder ifana nokukuthola ubunzima bokuthola ubuthongo?

Cha, zizimo ezahlukene. Ngokukhubazeka kokuthola ubuthongo, uhlangabezana nobunzima bokuwela ebuthongweni noma ukuhlala ulele kungakhathaliseki isikhathi. Ngo-DSPD, ungalala kahle uma usuqale ukulala, kodwa kuphela ngezikhathi eziningi kunabantu abaningi. Uma uvunyelwe ukulala kusukela ngo-3 ekuseni kuya ku-11 ekuseni, ngokwesibonelo, cishe uzizwa ukhululekile futhi uqabulekile.

Kuthatha isikhathi esingakanani ukwelashwa ukuze kusebenze?

Abantu abaningi baqala ukubona ukuthuthuka okuthile phakathi kwamasonto angu-2-4 ngokuqala ukwelashwa okuqhubekayo, kodwa kungathatha izinyanga ezingu-2-3 ukufeza imiphumela eqondile. Ukwelashwa kokukhanya ne-melatonin kusebenza kancane kancane ukuhambisa i-circadian rhythm yakho, ngakho-ke ukubheka phambili kubalulekile. Umhlinzeki wakho wezempilo uzolandelela intuthuko yakho futhi alungise ukwelashwa njengoba kudingeka phakathi nalesi sikhathi.