Ukuhlupheka Kokulala Yini? Izimpawu, Izimbangela, & Ukwelashwa

Ukuhlupheka kokulala kuyizimo zezokwelapha ezididibala amasiko akho okuqala, okwenza kube nzima ukuthola ubuthongo obukhululekile umzimba wakho obuwudingayo. Kuthinta izigidi zabantu emhlabeni jikelele futhi kungaba kusukela ekutholakaleni okungelona isikhathi sonke sokulala ukuya ezimweni ezinkulu ezithinta impilo yakho nempilo yakho yansuku zonke.

Lezi zimo azikona nje ngokuzwa ukukhathala ngosuku olulandelayo. Zingathinta isimo sakho sengqondo, ukugxila, nokuthuthuka kwakho konke. Izindaba ezinhle ukuthi iningi lokuhlupheka kokulala lingaphekwa uma likhonjwe kahle.

Ukuhlupheka Kokulala Yini?

Ukuhlupheka kokulala kuyizimo ezakuvimbela ukuthola ubuthongo obuhle, obuvuselelayo njalo. Ubuthongo bakho bungase buphazamiseke, bufinyelele, noma bube bubi, okushiya uzizwa ungavuselelwa.

Cabanga ngokulala njengoba isikhathi sokulungisa komzimba wakho. Uma ukuhlupheka kokulala kuphazamisa le nqubo, kufana nokuzama ukushaja ifoni yakho ngekhebula eliphosakeleyo. Ungase uthole amandla athile, kodwa awanele ukusebenza kahle.

Kunezinhlobo ezingaphezu kuka-80 zokuhlupheka kokulala ezaziwa ochwepheshe bezokwelapha. Abanye abantu banenkinga yokulala, abanye bavuka njalo ebusuku, kanti abanye babonisa ukuziphatha okungavamile ngesikhathi belele.

Ziyini izimpawu zokuhlupheka kokulala?

Izimpawu zokuhlupheka kokulala zingase zihluke kakhulu kuye ngesimo esithile ohlangabezana naso. Noma kunjalo, kunezibonakaliso ezivamile eziphakamisa ukuthi ubuthongo bakho abulona oluhle njengoba kufanele lube.

Nawa ama-symptom avame ukubona abantu:

• Ubunzima bokuthula, ngisho noma uzizwa ukhathele
• Ukuvuka izikhathi eziningi ebusuku
• Ukuzizwa ungaphulile ngemva kokulala ubusuku bonke
• Ukulala okukhulu noma ukukhathala emini
• Ukukhwama okuzwakalayo noma ukuphefumula okuphazamisekile ebusuku
• Imilenze engaphumuli noma imizwa engakhululekile ezinyaweni zakho
• Ukuhamba ulele noma ukukhuluma ulele
• Ubunzima bokuhlushwa emini
• Ukushintsha kwesimo sengqondo njengokucasuka noma ukucindezeleka
• Ubuhlungu bekhanda ekuseni

Ezinye izimpawu ezingavamile kodwa ezibalulekile zihlanganisa ukubuthakathaka kwezihlunu okuqala ngokuzumayo okuvuselelwa imizwa, amaphupho acacile lapho ulele noma uvuka, nokungakwazi ukunyakaza okwesikhashana lapho uvuka. Lezi zimpawu zingase zibonise izinkinga zokulala eziyinkimbinkimbi ezidinga ukunakekelwa okukhethekile.

Khumbula, wonke umuntu unezinselele zokulala ngezinye izikhathi. Izinkinga zokulala zitholakala lapho lezi zinkinga zenzeka njalo futhi zihlupha impilo yakho yansuku zonke.

Ziyini izinhlobo zezinkinga zokulala?

Izinkinga zokulala ziwela ezinhlotsheni ezinkulu, ngayinye ithonya ukulala ngezindlela ezahlukene. Ukuqonda lezi zinhlobo kungakusiza ukuthi ubone izindlela ezingeni lakho lezinselele zokulala.

Izinhlobo ezivamile kakhulu zihlanganisa:

• Ukungalali: Ubunzima bokuthula, ukuhlala ulele, noma kokubili
• I-Sleep apnea: Ukuphefumula kuye kuye kuphazamiseke futhi kuqale kabusha ngesikhathi ulele
• I-Restless legs syndrome: Imizwa engakhululekile ezinyaweni zakho ngesifiso sokuzihambisa
• I-Narcolepsy: Iziqephu ezingalawuleki zokulala emini
• Izifo ze-Circadian rhythm: Iwashi lakho lomzimba langaphakathi alihambisani nendawo ohlala kuyo
• I-Parasomnias: Izenzo ezingavamile ngesikhathi ulele njengokuhamba ulele noma ama-night terrors

Ukuphazamiseka okungavamile kodwa okubalulekile kuhlanganisa i-periodic limb movement disorder, lapho imilenze yakho noma izandla ziqhaqhazela njalo ngesikhathi ulele, ne-REM sleep behavior disorder, lapho udlala amaphupho akho ngokomzimba. Kukhona futhi i-idiopathic hypersomnia, ebangela ukulala okukhulu emini naphezu kokulala okwanele ebusuku.

Uhlobo ngalunye lunamakharekthrisesalo nemizamo yokwelapha ehlukile. Udokotela wakho angakusiza ukuthi ubone ukuthi yiliphi iqembu elichaza kangcono izinselele zakho zokulala.

Iyini imbangela yokuphazamiseka kokulala?

Ukuphazamiseka kokulala kungathuthukiswa ngokuhlanganiswa kwezinto, futhi ngokuvamile akukho sizathu esisodwa. Ukulala kwakho kungathinteka yikho konke kusukela emikhwenyeni yakho yansuku zonke kuya ezimweni zezokwelapha eziyisisekelo.

Izimbangela ezivamile zihlanganisa:

• Ukuqina, ukukhathazeka, noma ukucindezeleka
• Izimo zezokwelapha njengomgogodla, isifo sikashukela, noma izinkinga zesitho se-thyroid
• Imithi ephazamisa ukulala
• Ukusetshenziswa kwe-caffeine, utshwala, noma i-nicotine
• Amashejuli okulala angavamile noma umsebenzi wokuhlangana
• Izinto ezingqongile njengomsindo, ukukhanya, noma ubushushu
• Ukungakhululeki komzimba noma ubuhlungu
• Ukushintsha kwamahomoni ngesikhathi se-menopause noma ukukhulelwa

Ezinye izinkinga zokulala zinamahloni amasu. Isibonelo, i-narcolepsy ngokuvamile ivela emindenini, futhi ungadlulisela ithambo lokuthola i-sleep apnea uma unezakhiwo ezithile zobuso noma zomoya.

Izimbangela ezingavamile zihlanganisa ukulimala kwengqondo, izifo ze-neurodegenerative njenge-Parkinson's, noma izimo ze-autoimmune ezithinta uhlelo lwezinzwa. Ngezinye izikhathi, ukuphazamiseka kokulala kuthuthukiswa ngemva kokutheleleka noma njengomphumela wokwelashwa kwemikhuhlane.

Ezimweni eziningi, izinto eziningi zisebenza ndawonye ukudala izinkinga zokulala. Ukuqonda izici zakho ezithile kungasiza ukuqondisa izinqumo zokwelapha.

Nini kufanele ubona udokotela ngezinkinga zokulala?

Kufanele ucabangele ukubona udokotela uma izinkinga zokulala ziqhubeka amasonto amaningi noma zithinta impilo yakho yansuku zonke kakhulu. Ungalindi uze ugcine ukaphe kakhulu ukuze ucele usizo.

Hlela i-aphoyintimenti uma ubhekana nanoma yiziphi lezi zimo:

• Uthatha isikhathi esingaphezu kwemizuzu engama-30 njalo ukuze ulele
• Uvukela izikhathi eziningi ebusuku ngamasonto amaningana
• Uzizwa ukhathele emini naphezu kokuchitha amahora angu-7-9 embhedeni
• Umncintiswenu uqaphela ukuthi ukhukhumela kakhulu noma uyeke ukuphefumula ngesikhathi ulele
• Ulele ngezikhathi ezingafanele, njengokugibela imoto noma ukukhuluma
• Ubhekana nokuziphatha okungavamile ngesikhathi ulele
• Izinkinga zokulala zithinta umsebenzi wakho, ubuhlobo bakho, noma isimo sakho sengqondo

Funani ukunakekelwa kwezokwelapha ngokushesha uma uneziqephu lapho uyeka khona ukuphefumula ngesikhathi ulele, ubhekana nobuhlungu esifubeni noma ukushaya kwenhliziyo okuhlobene nokulala, noma unemihlola yanoma yini ehlobene nokulala engaba yingozi.

Abanye abantu bayazuza futhi ngokubona udokotela uma bebhekana nezinkinga ezintsha zokulala ngemuva kokuqala ukusebenzisa imithi, ngesikhathi kwezinguquko ezinkulu ekuphileni, noma lapho izindlela zokwelapha zasekhaya zingasizanga ngemuva kwesikhathi esifanele sokulingwa.

Iyini imikhakha engozi yezifo zokulala?

Izici ezithile zingandisa amathuba akho okukhula kwezifo zokulala, yize ukuba nemikhakha engozi akusho ukuthi uzobhekana nezinkinga. Ukuqonda lokhu kungakusiza ukuthi uthathe izinyathelo zokuvikela uma kungenzeka.

Ubudala buyisici esibalulekile, njengoba izindlela zokulala ziguquka ngokwemvelo njengoba ukhula. Abantu abadala abangaphezu kweminyaka engama-65 bavame ukulala okulula kakhulu nokuphaphama okuvamile. Ubulili futhi ludlala indima, ngabesifazane abavamile ukubhekana nokukhuluphala kwesikhathi sokulala kanye namadoda avame ukuba nokuqeda ukuphefumula ngesikhathi ulele.

Izici zesitayela sokuphila ezandisa ingozi zifaka:

• Ukusebenza amahora angajwayelekile noma izishifti zobusuku
• Amazinga aphezulu engcindezi noma izinguquko ezinkulu ekuphileni
• Ukusebenzisa kakhulu i-caffeine noma utshwala
• Ukwehluleka kokusebenza komzimba okujwayelekile
• Ukusebenzisa amadivayisi ekhompyutha eduze kwesikhathi sokulala
• Ukubhema noma ukusebenzisa ezinye izikhuthazi

Isimo sezempilo esandisa ingozi sihlanganisa ukukhuluphala, isifo senhliziyo, isifo sikashukela, ukucindezeleka, izifo zokukhathazeka, nezinye izimo zobuhlungu obuhlala njalo. Umlando womndeni nawo ubalulekile, ikakhulukazi ezimweni ezifana ne-narcolepsy, i-restless legs syndrome, nezinye izinhlobo ze-sleep apnea.

Izici zemvelo ezifana nokuhlala ezindaweni ezinawo umsindo omkhulu, ukuhamba njalo phakathi kwamazinga wesikhathi, noma ukusebenza emisebenzini enengcindezi enkulu nawo angase abe nomthelela. Amanye amaphilisi, kuhlanganise nezinye izidakamizwa zokucindezeleka, amaphilisi egazi, ne-steroids, angase aphazamise izindlela zokulala njengemiphumela emibi.

Ziyini izinhlanganisela ezingase zenzeke zezifo zokulala?

Izifo zokulala ezingalashwanga zingabangela izinhlanganisela ezinkulu zezempilo ezidlula kakhulu ukukhathala. Umzimba wakho udinga ukulala okuhle ukuze usebenze kahle, futhi izinkinga zokulala ezihlala njalo zingathinta cishe yonke inhlangano emzimbeni wakho.

Izinhlanganisela eziqondile kakhulu ongaziqaphela zihlanganisa ubunzima bokuqonda, izinkinga zememori, kanye nengozi enkulu yengozi. Abantu abanezifo zokulala ezingalashwanga banamathuba amaningi okuthola izingozi zezimoto, ukulimala emsebenzini, nokuwa.

Izinhlanganisela zezempilo zesikhathi eside zingabandakanya:

• Ukuphuma kwegazi eliphezulu nesifo senhliziyo
• Ukuthuthukiswa kengozi yesifo sokuqhaqhazela
• I-type 2 diabetes noma ukwanda kokulawula i-blood sugar
• Ukuzuza isisindo nokukhuluphala
• I-immune system ebuthakathaka
• Ukucindezeleka nezifo zokukhathazeka
• Izinkinga zobuhlobo nokuhlukaniswa komphakathi

Ikakhulukazi, ukuqeda ukuphumula kungabangela izinkinga ezingathi sína zezinhliziyo, kufaka phakathi ukubetha kwenhliziyo okungajwayelekile, ukwehluleka kwenhliziyo, nokufa ngokuzumayo kwenhliziyo ezimweni ezingavamile. Ukungalali kahle njalo kuhambisana nengozi eyenyuka yokuthuthukisa izifo zengqondo nezingxaki zokusebenzisa izidakamizwa.

Izinkinga ezingavamile kodwa ezingathi sína zihlanganisa ukwanda kengozi yomdlavuza ngezindlela zokulala eziphulwe kakhulu, futhi uma kunjalo ngokulala okungaqondakali, iziqephu ezingozi zokuthanda okungaqondakali kwamandla emisipha okungabangela ukulimala.

Izindaba ezinhle ukuthi ukwelapha izifo zokulala kuvame ukubuyisela noma ukuvimbela eziningi zalezi zinkinga, kugcizelela ukubaluleka kokufuna ukunakekelwa okufanele.

Kungenzeka kanjani ukuvimbela izifo zokulala?

Nakuba ungakwazi ukuvimbela zonke izifo zokulala, ikakhulukazi lezo ezinamalungu oluthile, unganciphisa kakhulu ingozi yakho ngezindlela zokulala ezempilo kanye nokukhetha indlela yokuphila. Ukuvimbela kugxila ekudaleni izimo ezifanele zokulala okuhle.

Ukuhlanzeka okuhle kokulala kuquka isisekelo sokuvimbela. Lokhu kusho ukuya ekulolweni nokuphakama ngezikhathi ezihambelanayo, ngisho nasekupheleni kwesonto, nokudala indawo yokulala ehlomisa ukuphumula.

Amasu abalulekile okuvimbela ahlanganisa:

• Ukugcina isimiso sokulala esiqondile
• Ukudala indawo yokulala epholile, emnyama, ethule
• Ukugwema izikrini okungenani ihora ngaphambi kokulala
• Ukulinganisela i-caffeine ngemuva kwe-2 PM nokuqeda utshwala ngaphambi kokulala
• Ukuthola umzimba ojwayelekile, kodwa hhayi eduze nesikhathi sokulala
• Ukuphatha ukucindezeleka ngezindlela zokuphumula noma ngokwelulekwa
• Ukugwema ukudla okukhulu namanzi amaningi ngaphambi kokulala

Ukuphatha izimo zempilo eziyisisekelo njengoshukela, isifo senhliziyo, noma ukucindezeleka kungavimbela futhi izifo zokulala zesibili. Uma uthatha imithi, xoxa ngemiphumela yayo yokulala nodokotela wakho.

Kubasebenzi abasebenza ngama-shift, amasu akhethekile afaka ukusebenzisa ukwelashwa ngokukhanya okukhanyayo, ukuthatha ubuthongo obuhleliwe, nokulinganisa amashejuli okuphumula uma kungenzeka. Abahambi bangavimbela izinkinga zokulala ezihlobene nokungalingani kwesikhathi ngokuqondisa isimiso sabo ngaphambi kokuthatha uhambo nokusebenzisa ukukhanya ngendlela ehleliwe.

Nakuba ungakwazi ukuvimbela ukunqunywa kwemfuyo ezimweni ezinjengonaroolepsy, ukuqaphela kwasekuqaleni nokuphathwa kungavimbela izinkinga futhi kuthuthukise ikhwalithi yokuphila.

Iziphi izindlela zokuxilonga izifo zokulala?

Ukuxilonga izifo zokulala kuvame ukuqala ngengxoxo eningiliziwe mayelana nezindlela zakho zokulala, izimpawu, nomlando wakho wezokwelapha. Udokotela wakho uzofuna ukuqonda ukuthi izinkinga zaqala nini, zithinta kanjani impilo yakho yansuku zonke, nezici ezingase zibe nomthelela.

Inqubo yokuxilonga ivame ukuqala ngedayari yokulala, lapho uqapha khona izikhathi zakho zokulala nokuvuka, kanye nezici ezinjengokusetshenziswa kwekhafeyin, ukuzivocavoca, nokuthi uzizwa kanjani nsuku zonke. Lokhu kunikeza ulwazi oluyigugu mayelana nezindlela nezici ezingase zibe nomthelela.

Izindlela ezivamile zokuxilonga zihlanganisa:

• Ukuhlolwa komzimba ukuhlola izimo zezokwelapha ezingaphansi
• Izivivinyo zegazi ukuvimba izinkinga ze-thyroid noma ezinye izinkinga zezokwelapha
• Imibuzo yokulala ukuhlola izimpawu nekwalithi yokulala
• Isifundo sokulala (polysomnography) esenziwa elabhorethri yokulala
• Ukuhlolwa kokulala ekhaya kwezimo ezithile ezinjengokungaphefumuli kahle ngesikhathi ulele
• Ivivinyo Lokulala Okuningi Lokulala ukuhlola ukulala kwasemini

Isifundo sokulala sihilela ukuchitha ubusuku esikhungweni esikhethekile lapho ochwepheshe beqapha khona amaza engqondo yakho, izinga lokugijima kwenhliziyo, ukuphefumula, nokuhamba ngesikhathi ulele. Lo mviwo ophelele ungaxilonga izimo ezinjengokungaphefumuli kahle ngesikhathi ulele, i-restless legs syndrome, nezinye izifo zokulala.

Ngamazinga athile, udokotela wakho angase akukhuthaze ukuba ugcine irekhodi lokuphumula elikhulu noma ukusebenzisa amadivayisi okugqoka alandelela izindlela zokulala. Emacaleni anzima, ungase uqondiswe kucwebe lesibeletho esinawo ukuqeqeshwa okwengeziwe kwezokwelapha ukulala.

Inkqubo yokuxilonga ingathatha amasonto amaningana ukuze iqedeke, kodwa ukuthola ukuxilongwa okuchane kakhulu kubalulekile ekwelapheni okuphumelelayo.

Iyini impilo yokwelapha izifo zokulala?

Ukwelashwa kwezifo zokulala kuhluka kakhulu kuye ngesimo sakho esithile, ubukhulu baso, nezizathu eziyinhloko. Umgomo uhlala ukukusiza ukufeza ukulala okuvuselelayo ngenkathi uqaphela noma yiziphi izinto ezifaka isandla.

Izifo eziningi zokulala ziphendula kahle ekubeni kuhlanganiswe ukushintsha kwesitayela sempilo nokungenelela kwezokwelapha. Uhlelo lwakho lokwelapha luzolungiswa ngokuya ngezidingo zakho zomuntu siqu futhi lungashintsha njengoba isimo sakho siphucuka.

Izindlela zokwelapha ezivamile zihlanganisa:

• I-Cognitive Behavioral Therapy for Insomnia (CBT-I)
• I-Continuous Positive Airway Pressure (CPAP) therapy yokulala apnea
• Imithi yezifo zokulala ezithile
• Ukwelashwa kokukhanya kwezifo ze-circadian rhythm
• Ukushintsha kwesitayela sempilo nokwenza ngcono ukuhlanzeka kokulala
• Ukwelashwa kwezimo zezokwelapha eziyinhloko

Ngokulala ubuthongo, i-CBT-I ngokuvamile iyindlela yokuqala yokwelapha futhi ihilela ukushintsha imicabango nokuziphatha okuzungezile ukulala. Ukulala apnea kungadinga i-CPAP therapy, amadivayisi omdidi, noma kwezinye izimo, ukuhlinzwa ukususa izithiyo.

Imithi esetshenziswayo ihlanganisa izisiza zokulala zokunciphisa ukulala ubuthongo isikhathi esifushane, izisusa zokulala ubuthongo, ama-agonists e-dopamine we-restless legs syndrome, ne-melatonin yezifo ze-circadian rhythm. Udokotela wakho uzocubungula ngokucophelela izinzuzo nemiphumela emibi engenzeka.

Ezinye izimo zidinga ukwelashwa okukhethekile njenge-sodium oxybate ye-narcolepsy ene-cataplexy, noma amaphrothokholi athile we-parasomnias angase ahlanganise izinyathelo zokuphepha nemithi yokunciphisa izehlakalo.

Impumelelo yokwelashwa ivame ukuxhomekeka ekuzinikeleni kwakho ekulandeleni izimiso nokugcina ukuxhumana okuvulekile neqembu lakho lokunakekelwa kwezempilo ngalokho okusebenza nalokho okungasebenzi.

Ungayiphatha kanjani izingxabano zokulala ekhaya?

Ukuphathwa ekhaya kudlala indima ebalulekile ekwelapheni izingxabano zokulala futhi kungathuthukisa kakhulu ikhwalithi yokulala kwakho uma kuhlanganiswa nokwelashwa kochwepheshe. Amasu amaningi alula kodwa adinga ukuzinza ukuze abe nomphumela.

Ukudala indawo yokulala efanelekile kuyisisekelo. Igumbi lakho lokulala kufanele libe libanda, limnyama, futhi lizothile, nembhede enhle namaphukushi asekelayo ukulingana okuhle.

Amasu aphezulu okuphathwa ekhaya afaka:

• Ukusetha umkhuba wokulala ozolile oqala imizuzu engama-30-60 ngaphambi kokulala
• Ukusebenzisa ama-curtains amnyama noma ama-eye masks ukuvimba ukukhanya
• Ukuzama imishini yomsindo omhlophe noma ama-earplugs ukulawula umsindo
• Ukuqeqesha amasu okuphumula njengokuphefumula okujulile noma ukuphumula kwemisipha okuqhubekayo
• Ukugcina isimiso sokulala esiqondile, ngisho nasekupheleni kwesonto
• Ukugwema imisebenzi ekhuthazayo ngaphambi kokulala
• Ukusebenzisa imbhede yakho kuphela ngokulala nokuthandana

Ngezinqubo ezithile, amasu aqondiswe angasiza. Uma une-restless legs syndrome, ukuqiniswa okuthambile, ukugeza okufudumele, noma ukumassage ezinyaweni ngaphambi kokulala kungase kunikeze impumuzo. Abantu abane-sleep apnea bangazuza ngokulala ngecala labo nokugcina isisindo esinempilo.

Ukuphathwa kwengcindezi kubalulekile eziningi zezingxabano zokulala. Ukuzivocavoca njalo, ukucamngca, ukuqopha imicabango, noma ukukhuluma nabangane kungasiza ukunciphisa ukukhathazeka nokucindezeleka okuphazamisa ukulala.

Gcina ulandelela lokho okusebenza ngawe ngokugcina idayari yokulala. Qaphela ukuthi yimaphi amasu abonakala ewusizo futhi wabelane ngolwazi nge-healthcare provider yakho.

Kufanele uzilungiselele kanjani i-appointment yakho nodokotela?

Ukulungiselela kahle isikhathi sakho sokubona udokotela kungakusiza uqinisekise ukuthi uthola ukuxilongwa okuchane kakhulu neqembu lokwelapha eliphumelelayo. Ulwazi oluningi ongalunikeza, kangcono udokotela wakho angakuqonda kahle isimo sakho.

Qala ukugcina idayari yokulala eningiliziwe okungenani amasonto ayi-1 kuya kwangu-2 ngaphambi kwesikhathi sakho sokubona udokotela. Bhala phansi ukuthi ulele nini, ukuthi kuthatha isikhathi esingakanani ukuthi ulale, ukuthi uvuka kangaki, ukuthi uvuka nini ekuseni, nokuthi uzizwa kanjani emini.

Ulwazi olubalulekile okufanele uhlanganise:

• Uhlu lwawo wonke amaphilisi nezithasiselo ozithathayo
• Imininingwane mayelana nendawo yakho yokulala nendlela yakho yokulala
• Ulwazi mayelana nokusetshenziswa kwekhafeyin, utshwala, nokubhema
• Amanothi mayelana namahora okusebenza, amazinga engcindezi, nezinguquko zakamuva ekuphileni
• Umbukiso womlando womndeni wezinkinga zokulala
• anoma yiziphi izimo zezokwelapha noma izimpawu ozibhekana nazo
• Imibuzo ofuna ukuyibuza mayelana nokuxilongwa kanye nezinketho zokwelapha

Uma uneqabane lokulala, cabanga ukulimisela emhlanganweni noma ulicele ukuba libhale phansi ukuqaphela ngezindlela zakho zokulala. Lingase liqaphele ukukhukhumeka, ukuyeka ukuphefumula, ukuhamba, noma ukukhuluma ongaqapheli.

Bhala phansi izinkathazo zakho eziyinhloko bese uqala ngezimpawu ezikukhathazayo kakhulu. Unganqikazi ukukhuluma ngezimpawu ezingabonakali ukuthi zihambelana, njengoba izinkinga zokulala zingathinta izici eziningi zempilo yakho.

Letha noma yiziphi izifundo zokulala zangaphambili, amarekhodi ezempilo afanele, noma imiphumela evela kumadivayisi okulandelela ukulala ongawasebenzisa. Lolu lwazi lunganikeza ulwazi oluwusizo esimweni sakho samanje.

Iyini into ebaluleke kakhulu mayelana nezinkinga zokulala?

Izinkinga zokulala ziyizimo zezokwelapha ezivamile, ezilaphekayo, okungafanele ziganjwa noma zamukelwe njengengxenye evamile yempilo. Ukulala okuhle kubalulekile empilweni yakho yomzimba, impilo yengqondo, nokusebenza kwansuku zonke.

Okubaluleke kakhulu ukukhumbula ukuthi usizo luyatholakala. Kungakhathaliseki ukuthi ubhekene nokungalali ubusuku ngezikhathi ezithile noma isifo sokulala esiyinkimbinkimbi, kukhona ukwelashwa okuphumelelayo okungathuthukisa kakhulu ukulala kwakho kanye nekhwalithi yempilo yakho yonke.

Ungavumeli ihlazo noma ukukholelwa ukuthi kufanele "uhlupheke" kukuvimbe ekufuneni usizo. Izifo zokulala yizimo zezokwelapha, njengokushayeka kweswekile noma ukucindezeleka kwegazi, futhi kufanele zithole ukunakekelwa okufanele kwezokwelapha.

Ngokuhlolwa okulungile nohlelo lokwelapha, abantu abaningi abaneziifo zokulala bangazuza ukulala okuphumuzayo, okuvuselelayo. Ukuhamba ukuya ekulaleni kangcono kungathatha isikhathi nokubekezela, kepha ukuthuthuka kwamandla akho, isimo sengqondo, nempilo kwenza kube kubalulekile.

Imibuzo evame ukubuzwa mayelana neziifo zokulala

Q.1 Ngidinga ukulala kangakanani empeleni?

Abantu abadala abaningi badinga amahora angu-7-9 okulala ngobusuku, yize izidingo zomuntu ngamunye zingase zihluke kancane. Ikwalithi ibaluleke kakhulu kunenani, ngakho-ke amahora angu-7 okulala okungaphazanyiswanga, okuvuselelayo kungcono kunehora lengu-9 okulala okuqhekekile. Inani lakho elifanele yilokho okusikushiya uzizwa uqabulekile futhi uqaphile emini ngaphandle kokuthembela ekhofini noma ekuphumuleni.

Q.2 Ingabe izifo zokulala zingaphela zodwa?

Izinkinga zokulala zesikhashana ezibangelwa ukucindezeleka, ukugula, noma izinguquko zokuphila zingase ziqedeke ngokwemvelo uma isizathu esibangela siqondwe. Noma kunjalo, izifo zokulala ezingapheli ngokuvamile zidinga ukwelashwa futhi azithuthuki ngaphandle kokungenelela. Ukwelashwa kwasekuqaleni kuvame ukubangela imiphumela emihle futhi kuvimba ukukhula kwezinkinga.

Q.3 Ingabe amaphilisi okulala aphephile ukusetshenziswa isikhathi eside?

Imithi eminingi yokulala yenzelwe ukusetshenziswa isikhathi esifushane, ngokuvamile amasonto angu-2-4 kuphela. Ukusetshenziswa isikhathi eside kungabangela ukuncika, ukubekezelela, nokungaqali ukulala uma kuyeka. Udokotela wakho angakusiza uthole izinketho eziphephile zesikhathi eside njengokuqeqeshwa kwengqondo noma ukwelapha izimbangela eziyisisekelo zezinkinga zakho zokulala.

Q.4 Ingabe izingane zingaba neziifo zokulala?

Yebo, abantwana bangathuthukisa izifo ezahlukene zokulala okuhlanganisa i-sleep apnea, ukungakwazi ukulala, amaphupha okwesaba, nokuhamba ebusuku. Izinkinga zokulala ezinganeni zivame ukubonakala ngendlela ehlukile kunasekubantu abadala futhi zingathinta ukuziphatha, ukusebenza esikoleni, nokukhula. Uma ingane yakho inezinkinga zokulala eziqhubekayo, xhumana nodokotela wayo wezingane.

U-Q.5 Ingabe ukulahlekelwa isisindo kuzosiza i-sleep apnea yami?

Ukulahlekelwa isisindo kungathuthukisa kakhulu izimpawu ze-sleep apnea, ikakhulukazi uma unesisindo esingaphezulu. Ngisho nokunciphisa isisindo nge-10% kungenza umehluko obalulekile. Noma kunjalo, akuyona yonke i-sleep apnea ehambisana nesisindo, futhi abanye abantu abanesisindo esijwayelekile nabo bathuthukisa le simo ngenxa yezizathu zokwakheka komzimba noma ezinye izimbangela.