Ukuhamba Ulele: Izimpawu, Izimbangela, Nokwelashwa

Kuyini ukuhamba ulele?

Ukuhamba ulele kwenzeka lapho uvuka uhamba-hamba njengoba usalale. Ubuchopho bakho buvukile ngokwanele ukulawula ukunyakaza, kodwa awunalo uqaphelo noma ukuqonda ukuthi wenzani.

Lokhu kwenzeka ngesikhathi solwimi olujulile, ngokuvamile phakathi kwamahora ambalwa okuqala ngemuva kokulala. Iningi lezehlakalo lihlala kusuka emizuzwini embalwa kuya kumaminithi angu-30. Ungahambahamba endlini yakho, wenze imisebenzi elula, noma ube nezingxoxo ezimfushane, konke lokhu ngenkathi ingqondo yakho isalale.

Ukuhamba ulele kuvamile kunokuba ucabanga. Cishe abantwana abangu-10% bayabhekana nakho njalo, futhi cishe abantu abadala abangu-4% banezehlakalo. Akuyona into eyingozi ngokwayo, nakuba ukuphepha kungaba ukukhathazeka kuye ngalokho okwenzayo ngenkathi uhamba.

Ziyini izimpawu zokugula?

Isici esicacile kakhulu ukuvuka nokuhambahamba njengoba usalale. Kodwa kunezindlela eziningi zokuziphatha ezingenzeka ngesikhathi sezehlakalo.

Nazi izimpawu ezivamile ongase uzibone wena noma umndeni wakho:

• Ukuhambahamba endlini amehlo avulekile kodwa ubukeka ebuthakathaka
• Ukuhlala ebetheleni ubukeka ujule
• Ukwenza imisebenzi yansuku zonke njengokugqoka noma ukudla
• Ukukhuluma ngamagama amafushane noma ukubonga, nakuba izimpendulo azinangqondo
• Ukuba kunzima ukuvuswa ngesikhathi sezehlakalo
• Ukungaqondi lutho okwenzekile ekuseni
• Ukubonakala ungaqondi noma ungaqinile ngenkathi uhambahamba

Abanye abantu bayabhekana nokuziphatha okuyinkimbinkimbi ngesikhathi sezehlakalo. Ungase uvule imiphakathi, uye emathrotheni, noma ushiye endlini. Lezi zenzo ngokuvamile zihilela imisebenzi yansuku zonke, imisebenzi eqhele ukwenziwa umzimba wakho uyazi ukuyenza ngokuzenzakalelayo.

Kwezinye izikhathi, abantu bangase bahlanganyele ekuziphatheni okungavamile njengokuhlela ifenisha, ukudla izinto ezingafaneleki, noma ukukhathazeka uma othile ezama ukubaphambanisa. Lezi zehlakalo zingakhathaza kakhulu futhi zingadinga ukunakekelwa kwezokwelapha.

Ziyini izimbangela zokugula?

Ukuhamba ulele kwenzeka lapho ingxenye yobuchopho bakho ivuka ngenkathi ezinye zihlala ziselele. Izindawo ezilawula ukunyakaza nemisebenzi eyisisekelo ziqala ukusebenza, kodwa izingxenye ezithwala uqaphelo nokukhumbula ziyaqhubeka ziselele.

Izici eziningi zingase zibangele lezi zimo zokulala ezihlangene futhi zenze izehlakalo zibe khona kakhulu:

• Ukuphelelwa ubuthongo noma izikhathi zokulala ezingavamile
• Ukuhlupheka, ukukhathazeka, noma ukuphazamiseka komzwelo
• Ukuvuvukala noma ukugula
• Imithi ethile, ikakhulukazi imithi yokulala noma imithi yokulwa nokucindezeleka
• Ukuphuza utshwala, ikakhulukazi ngaphambi kokulala
• Izifo zokulala njengokuphefumula okunzima noma i-restless leg syndrome
• Imisindo ephakeme noma ezinye iziphazamiso ngesikhathi solwimi olujulile

Igenetics idlala indima enkulu. Uma omunye umzali ebe nezehlakalo zokugula njengomntwana, kunethuba elingu-45% lokuthi umntwana wabo uzobhekana nakho. Uma bobabili abazali benezingqondo zokugula, inombolo leyo iyanda iye ku-60%.

Kwezinye izikhathi ezingavamile, izimo zezokwelapha eziyisisekelo zingase zifake isandla ekuhambeni ulele. Lokhu kungase kuhlanganise izifo zokubamba, i-migraines, noma ezinye izimo ze-neurological. Noma kunjalo, iningi lamacala okuhamba ulele alinazizathu ezinkulu.

Nini kufanele ubone udokotela ngokugula?

Iningi lezehlakalo zokugula alinazibuhlungu futhi alidingi ukwelashwa kwezokwelapha. Noma kunjalo, kufanele ucabange ukukhuluma nodokotela ezimweni ezithile.

Sekuyisikhathi sokuthola iseluleko sezokwelapha uma izehlakalo zenzeka njalo (ngaphezu kweyodwa noma kabili ngesonto), ziqhubeka zifike ebuntwaneni, noma uma ukuphepha kuya kuba ukukhathazeka. Kufanele futhi ubone udokotela uma ukuhamba ulele kuqala ngokuzumayo ebuntwaneni, njengoba lokhu ngezinye izikhathi kungase kubonise isifo sokulala noma isimo sezokwelapha esiyisisekelo.

Funani ukunakekelwa kwezokwelapha ngokushesha uma izehlakalo zokugula zihilela ukuziphatha okungozi njengokuzama ukuqhuba, ukuphuma endlini ebusuku, noma ukuba nodlame noma ukucasuka. Lezi zimo zikubeka wena nabanye engozini futhi zidinga ukulinganiswa kwabachwepheshe.

Ungangabazi ukuxhumana nodokotela wakho uma ukuhamba ulele kukubangela ukucindezeleka okukhulu kuwe noma emndenini wakho, noma uma ubhekana nokulala okukhulu emini okungase kuhlobene nokulala okuphazamisekile ebusuku.

Ziyini izinto ezingase zikubangele ukuhamba ulele?

Ukuqonda ukuthi yini ebangela ukuhamba ulele kungakusiza ukuthi uqonde uma wena noma ilungu lomndeni wakho lingase libe sengozini enkulu. Iminyaka yiyona into ebaluleke kakhulu, ngabantwana abaneminyaka engu-4 kuya kwengu-8 ubudala ababhekana nezinga eliphezulu kakhulu.

Izici eziningi zingase zikhulise amathuba okuhamba ulele:

• Umlando womndeni wokugula noma ezinye izifo zokulala
• Ukuba umntwana noma intsha (izehlakalo ngokuvamile ziyancipha ngokuya ngeminyaka)
• Ukuba nezinye izifo zokulala njengokuphefumula okunzima noma i-night terrors
• Ukuthatha imithi ethile, ikakhulukazi leyo ethonya uhlelo lwezinzwa
• Ukubhekana nezinga eliphezulu lokucindezeleka noma izinguquko ezinkulu ekuphileni
• Ukuba nezindlela zokulala ezingavamile noma ukuphelelwa ubuthongo njalo
• Ukuphuza utshwala, ikakhulukazi ngaphambi kokulala

Izimo ezithile zezokwelapha zingase zikhulise ingozi, nakuba lokhu kungavamile. Lokhu kuhlanganisa isifo se-gastroesophageal reflux (GERD), i-restless leg syndrome, nezinye izifo ze-neurological.

Izindaba ezinhle ukuthi iningi lalezi zinto ezingase zikubangele ukuhamba ulele lilawuleka. Ukugcina imikhuba emihle yokulala, ukuphatha ukucindezeleka, nokuqeda utshwala ngaphambi kokulala konke kungasiza ukunciphisa amathuba ezehlakalo.

Ziyini izinhlanganisela ezingase zenzeke ngenxa yokugula?

Nakuba ukuhamba ulele akuyona into eyingozi, ukukhathazeka okuyinhloko yilokho okungase kwenzeke ngesikhathi sezehlakalo. Izingozi zokuphepha yiyona nhlanganisela ebaluleke kakhulu imindeni edinga ukuyicabangela.

Nazi izinhlanganisela ezingase zenzeke:

• Ukulimala ngokuwa, ukushaya izinto, noma ukuhambahamba emaphethelweni eglasi
• Ukulahleka uma ushiya endlini ngesikhathi sezehlakalo
• Ukukhathazeka noma ukukhathazeka ngokuziphatha
• Ukuphuza ubuthongo kubalandeli bomndeni abakhathazekile noma abazama ukusiza
• Ukukhathala emini uma izehlakalo zenzeka njalo
• Ingozi yezingozi uma uzama ukuqhuba noma ukusebenzisa imishini

Kwezinye izikhathi, abantu bangase bahlanganyele ekuziphatheni okuyinkimbinkimbi noma okungozi ngesikhathi sezehlakalo. Lokhu kungase kuhlanganise ukuzama ukupheka, ukuphuma ngaphandle ezimweni ezingezinhle, noma ukuziphatha okucasukayo uma othile ezama ukubavusa ngokushesha.

Ithonya lengqondo lingase libe likhulu. Abanye abantu bayakhathazeka ngokulala, bakhathazeka ngalokho abangase bakwenze ngesikhathi sezehlakalo. Lokhu ukukhathazeka ngokulala kungase kwenze ukuhamba ulele kube kubi kakhulu, kudale umjikelezo onzima.

Ukuhamba ulele kungavinjelwa kanjani?

Ungathatha izinyathelo eziningi eziwusizo ukuze unciphise amathuba ezehlakalo zokugula. Imikhuba emihle yokulala yisisekelo sokuvimbela futhi inganciphisa kakhulu ukuthi izehlakalo zenzeka kangaki.

Gxila ekugcineni isimiso sokulala esiqondile ngokuya ebetheleni nokuvuka ngesikhathi esifanayo nsuku zonke, ngisho nasekupheleni kwesonto. Qiniseka ukuthi uthola ubuthongo obanele ngeminyaka yakho - abantu abadala badinga amahora angu-7-9, kuyilapho abantwana nabasha badinga okuningi.

Dala umkhuba wokulala ozoqabula ongasiza ubuchopho bakho ukuthi budlulele esimweni sokulala. Lokhu kungase kuhlanganise ukufunda, ukwelula kancane, noma ukulalela umculo ozoqabula. Gwema izikrini okungenani ihora ngaphambi kokulala, njengoba ukukhanya oluhlaza okwesibhakabhaka kungase kuphazamise umjikelezo wakho wemvelo wokulala.

Ukuphatha ukucindezeleka kubalulekile ngokulinganayo. Zama amasu okuzoqabula njengokuphefumula okujulile, ukucamngca, noma ukubhala ngaphambi kokulala. Ukuzivocavoca njalo ngosuku kungasiza ukunciphisa ukucindezeleka nokwenza ikhwalithi yokulala ibe ngcono, kodwa gwema ukuzivocavoca okukhulu eduze nesikhathi sokulala.

Yenza indawo yakho yokulala ibe yintokozo futhi iphephile ngangokunokwenzeka. Gcina igumbi lakho lokulala lipholile, limnyama, futhi lizothule. Uma ukuphepha kuyikukhathazeka, cabanga ukufaka imiphakathi yokuphepha phezulu kwezitebhisi noma i-alarms emiphathini engase ikwazise amalungu omndeni uma uvuka.

Ukuhamba ulele kuhlonzwa kanjani?

Ukuhlonzwa kokugula ngokuvamile kuqala ngengxoxo eningiliziwe mayelana nemikhuba yakho yokulala nezehlakalo. Udokotela wakho uzofuna ukuzwa mayelana nokuthi izehlakalo zenzeka nini, ukuthi yiziphi izenzo ezenzeka, nokuthi zenzeka kangaki.

Gcina idayari yokulala amasonto ambalwa ngaphambi komhlangano wakho. Bhala phansi isikhathi sakho sokulala, isikhathi sokuvuka, noma yiziphi izehlakalo ozikhumbulayo noma amalungu omndeni azibonile, nezici njengamanani okucindezeleka, imithi, noma ukuphuza utshwala. Lolu lwazi lusisiza udokotela wakho ukuthi aqonde izibonelo.

Udokotela wakho uzabuza futhi ngemlando wakho wezokwelapha, imithi oyithathayo, nomlando womndeni wezifo zokulala. Bazofuna ukukhipha ezinye izimo ezingase zibangele ukuziphatha okufanayo ebusuku, njengokubamba noma ezinye izifo zokulala.

Kwezinye izikhathi, udokotela wakho angase akukhuthaze ukutadisha ubuthongo. Lokhu kuhilela ukuchitha ubusuku e-sleep center lapho ochwepheshe belandelela amaza obuchopho bakho, ukuphefumula, nokunyakaza ngesikhathi sokulala. Ukutadisha ubuthongo kuwusizo kakhulu uma udokotela wakho ecabanga ukuthi enye isifo sokulala singase sifake isandla ekuhambeni ulele.

Izivivinyo zegazi zingase ziyalwe uma udokotela wakho ecabanga ukuthi isimo sezokwelapha esiyisisekelo singase sihileleke. Noma kunjalo, kubantu abaningi abanezehlakalo ezilula zokugula, ukuhlolwa okuningi akudingeki.

Iyini indlela yokwelapha ukuhamba ulele?

Ukwelashwa kokugula kugxila ekuphepheni nasekunciphiseni izinto ezibangela kunokumisa ukuziphatha ngokuphelele. Kubantu abaningi, ikakhulukazi abantwana, izehlakalo ziyancipha ngokwemvelo ngokuya ngesikhathi ngaphandle kokwelashwa okuthile.

Isinyathelo sokuqala ukwenza indawo yakho ibe yiphephile. Susa izithiyo ezinzindleleni zokuhamba, vala imiphakathi yangaphandle neefestile, futhi cabanga ukufaka imiphakathi yokuphepha uma izitebhisi zihilelekile. Imindeni eminingi iyathola ukukhanya okuqaliswa yisimo sokuhamba kuwusizo ekunciphiseni ukuwa ngesikhathi sezehlakalo.

Uma izehlakalo zenzeka njalo ngesikhathi esifanayo ubusuku ngabunye, udokotela wakho angase akukhuthaze ukuvuswa okuhleliwe. Lokhu kuhilela ukuvuswa komuntu kancane cishe imizuzu engu-15-30 ngaphambi kwesikhathi sakhe sokuhamba ulele, kusize ukuphazamisa umjikelezo wokulala oholela ezehlakalo.

Uma ukuhamba ulele kuvamile noma kuyingozi, imithi ingase ikhuthazwe. Lokhu kungase kuhlanganise ukusetshenziswa kwesikhashana kwe-benzodiazepines noma imithi yokulwa nokucindezeleka esiza ukulungisa izindlela zokulala. Noma kunjalo, imithi ngokuvamile igcinelwe amacala anzima lapho ukuphepha kuyikukhathazeka okukhulu.

Ukubhekana nezifo zokulala eziyisisekelo kubalulekile uma zifaka isandla ekuhambeni ulele. Ukwelapha ukuphefumula okunzima, i-restless leg syndrome, noma ezinye izimo ngokuvamile kunciphisa noma kuphelisa izehlakalo zokugula ngokuphelele.

Indlela yokuphatha ukuhamba ulele ekhaya?

Ukuphatha ukuhamba ulele ekhaya kuhilela ukudala indawo ephephile nokukwazi ukuphendula ngesikhathi sezehlakalo. Umgomo wakho oyinhloko ukunciphisa ukulimala ngenkathi ugwema izenzo ezingase zenza izehlakalo zibe zimbi.

Qala ngokwenza ikhaya lakho libe yiphephile ekuhambeni ebusuku. Vala zonke imiphakathi yangaphandle neefestile, susa izinto ezibukhali ezindaweni ezifinyeleleka kalula, futhi uhlanze izindlela zefenisha noma ezinye izithiyo. Cabanga ukufaka ama-locks okuvikelayo kubhakini ezigcina izinto ezingozi.

Uma ubona othile ehamba ulele, melana nesifiso sokumvuswa ngokushesha. Esikhundleni salokho, mholela kancane ebetheleni usebenzisa amazwi athulile, alula. Khuluma kancane futhi ugweme ukumbamba noma ukumvimba, njengoba lokhu kungase kubangele ukudideka noma ukukhathazeka.

Gcina umkhuba wokulala oqondile nesikhathi sokulala kuwo wonke umuntu endlini. Ncipha ukucindezeleka ngamasu okuzoqabula, ukuzivocavoca njalo, nemikhuba emihle yokuphatha ukucindezeleka. Gwema i-caffeine notshwala, ikakhulukazi ebusuku.

Imindeni eminingi iyathola ukuthi kuwusizo ukufaka ibhulukwe noma i-chime emnyango wegumbi lokulala lomuntu ohamba ulele ukuze bakwaziswe uma izehlakalo ziqala. Lokhu kubavumela ukuthi banikeze isiqondiso esithambile ebetheleni futhi baqinisekise ukuphepha kulo lonke izehlakalo.

Kufanele ulungiselele kanjani umhlangano wakho nodokotela?

Ukulungiselela umhlangano wakho kusiza udokotela wakho ukuthi aqonde isimo sakho kangcono futhi enze uhlelo lokwelapha oluphumelelayo. Qala ngokuqoqa ulwazi oluqondile mayelana nezehlakalo zokugula amasonto ambalwa.

Dala i-log yokulala ephelele ehlanganisa isikhathi sokulala nesikhathi sokuvuka, noma yiziphi izehlakalo ezibonwe ngezincazelo zokuziphatha, nezinto ezibangela njengokucindezeleka, ukugula, noma izinguquko zemithi. Qaphela ukuthi izehlakalo zenzeka kangaki nobude bazo obuqonde.

Yenza uhlu lwemithi yonke nezinhlanganisela ozithathayo, kuhlanganise nemithi yokulala eyenziwa ngaphandle kwesikripthi. Letha ulwazi mayelana nomlando wokulala womndeni wakho, ikakhulukazi uma abazali noma abafowabo babhekana nokuhamba ulele noma ezinye izifo zokulala.

Bhala phansi imibuzo ethile ofuna ukuyibuza udokotela wakho. Lokhu kungase kuhlanganise ukukhathazeka ngokuphepha, izinketho zokwelapha, noma ukuthi izehlakalo zihlala isikhathi esingakanani. Ungakhohlwa ukukhuluma ngendlela ukuhamba ulele okuthinta ngayo impilo yakho yansuku zonke noma ikhwalithi yokulala.

Uma kungenzeka, letha ilungu lomndeni elibone izehlakalo. Bangase banikeze imininingwane ebalulekile mayelana nokuziphatha ongase ungakhumbuli futhi basize ukuqinisekisa ukuthi awukhohlwa ulwazi olubalulekile ngesikhathi somhlangano.

Iyini into ebaluleke kakhulu ngokuhamba ulele?

Ukuhamba ulele kuyinto evamile futhi ngokuvamile akuyona into eyingozi yokuziphatha ebusuku ethinta izigidi zabantu, ikakhulukazi abantwana. Nakuba izehlakalo zingase zikhathaze imindeni, abantu abaningi bayakhuphuka ngokwemvelo ngaphandle kokudinga ukwelashwa okuningi.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi ukuphepha kuza kuqala. Ukudala indawo ephephile nokukwazi ukuphendula ngesikhathi sezehlakalo kuvikele bonke abahilelekile. Imikhuba emihle yokulala nokuphatha ukucindezeleka kunganciphisa kakhulu ukuthi izehlakalo zenzeka kangaki.

Ungangabazi ukufuna iseluleko sezokwelapha uma ukuhamba ulele kuya kuba khona, kuyingozi, noma kuqala ukuthinta ikhwalithi yakho yokuphila. Abahlinzeki bezempilo bangasiza ekutholeni izinto ezibangela, ukuncoma izinyathelo zokuphepha, nokukhuthaza izinketho zokwelapha uma kudingeka.

Khumbula ukuthi ukuhamba ulele akuvezi ukuhluleka komuntu siqu noma inkinga enkulu yezokwelapha ezimweni eziningi. Ngokuqapha okufanele nokuqonda, imindeni ingaphatha ukuhamba ulele ngokuphumelelayo ngenkathi igcina ukuphepha nokuthula kwengqondo kwabo bonke.

Imibuzo evamile ebuzwa ngokuhamba ulele

Kufanele ngivuse othile ohamba ulele?

Ngokuvamile kungcono ukungamvusi umuntu ngokushesha ngesikhathi sezehlakalo zokugula. Esikhundleni salokho, mholela kancane ebetheleni usebenzisa amazwi athulile, alula. Uma udinga ukumvuswa ngenxa yezizathu zokuphepha, yenza kancane futhi ukhulume kancane ukuze ugweme ukudideka noma ukukhathazeka.

Ingabe umntwana wami uzobuya ekuguleni?

Abantwana abaningi bayakhuphuka ngokwemvelo njengoba uhlelo lwabo lwezinzwa luya luqina. Izehlakalo ngokuvamile zifinyelela ezingeni eliphezulu phakathi kweminyaka engu-4-8 futhi ngokuvamile ziyaphela ngokuphelele eminyakeni yobusha. Noma kunjalo, abanye abantu baqhubeka bebhekana nezehlakalo ezithile kuze kube ebuntwaneni.

Ingabe ukuhamba ulele kuyingozi?

Ukuhamba ulele akuyona into eyingozi, kodwa izenzo ezenzeka ngesikhathi sezehlakalo zingase zibangele izingozi zokuphepha. Ukukhathazeka okuyinhloko yilokho ukulimala ngokuwa, ukushaya izinto, noma ukuphuma endlini. Ukudala indawo ephephile kunciphisa kakhulu lezi zingozi.

Ingabe ukucindezeleka kungabangela ukuhamba ulele?

Yebo, ukucindezeleka kuyinto evamile ebangela izehlakalo zokugula. Amanani aphezulu okucindezeleka, izinguquko ezinkulu ekuphileni, nokuphazamiseka komzwelo konke kungase kukhulise amathuba ezehlakalo. Ukuphatha ukucindezeleka ngamasu okuzoqabula nemikhuba emihle yokulala ngokuvamile kusiza ukunciphisa ubukhulu bokuhamba ulele.

Ingabe labo abahamba ulele bakhumbula lokho abakwenzile?

Abantu abaningi abanakhumbula izehlakalo zabo zokugula ekuseni. Lokhu kwenzeka ngoba izingxenye zobuchopho ezithwala ukukhumbula ziyaqhubeka ziselele ngesikhathi sezehlakalo, ngisho noma umzimba uhambahamba futhi wenze imisebenzi.