Ukuqwasha: Kuyini, Izimpawu, Izimbangela kanye Nokwelashwa

Ukulala ngomsindo kubalulekile kithi impilo kanye nokuqina. Kukholakala ukuthi ukuzivocavoca njalo noma ukugcina ukudla okunempilo kuyadingeka kumuntu ngamunye, ngokufanayo, izibalo zekhwalithi zokulala ukuze uhlale unamandla usuku lonke. 

Uma unenkinga ephikelelayo yokulala noma ukuhlala ulele kusho ukuthi unenkinga yokulala ebizwa ngokuthi i-insomnia. Umuntu ongase avuke ngemva kwamahora amaningi elele kodwa ezizwa ekhathele, ekhathele, noma ekuthola kunzima ukusebenza noma ukugxilisa ingqondo phakathi nosuku, usuke ehlushwa ukuqwasha, okuthinta nesimo sethu sengqondo nesomzimba.

Ziyini izimpawu ze-Insomnia?

Okulandelayo yilawa izimpawu/izimpawu zokuqwasha:

• Ubunzima bokulala ebusuku
• Ukuvuka njalo ebusuku
• Ubunzima bokubuyela ekulaleni ngemva kokuvuka ebusuku
• Ukuvuka ekuseni kakhulu
• Ukuzizwa ungaqabulekile noma ungaphumuli kahle ngemva kokulala ebusuku
• Ukukhathala noma amandla aphansi phakathi nosuku
• Ubunzima bokugxila, ukugxila, noma ukukhumbula izinto
• Ukucasuka, ukukhathazeka, noma ukucindezeleka
• Amaphutha angeziwe noma izingozi ngenxa yokushoda kokugxilisa ingqondo noma ukulala
• Ukukhanda ikhanda
• Izimpawu zamathumbu anjengokungagayeki ukudla noma ukungakhululeki kwesisu ngenxa yokuphazamiseka kwamaphethini okulala
• Ukukhathazeka okungapheli noma ukukhathazeka mayelana nokulala

Zonke lezi zimpawu ezingenhla zikwenza ucasuke; ungase uzizwe ukhathala njalo kanye nokushintshashintsha kwemizwelo. Kuba nzima ukugxila nokubamba izinto ngekhanda. 

Yiziphi Izinhlobo Zokuqwasha?

Izinhlobo ezahlukene zokuqwasha ezisekelwe ubude besikhathi zihlanganisa:

• Ukuqwasha kwesikhashana - ihlala ngaphansi kwenyanga eyodwa
• Ukuqwasha okubuhlungu noma okufushane - ihlala phakathi kwenyanga eyodwa nesithupha
• Ukuqwasha okungapheli - ihlala isikhathi esingaphezu kwezinyanga eziyisithupha 

Ziyini Izimbangela Zokuqwasha?

Izizathu ezibangela ukuqwasha ziyahlukahluka kuye ngohlobo lwakho. Izimbangela zokuqwasha kakhulu zingase zihlanganise ukucindezeleka, imiphumela engemihle yemithi, izinguquko endaweni noma indawo ojwayele ukulala kuyo, ukugula, i-jet lag, ubuhlungu emzimbeni wakho, noma isenzakalo esithile esiphazamisayo noma esicasulayo okungenzeka senzeka esikhathini esidlule noma ngaphambili.

Ukuqwasha okungapheli ngokuvamile kwenzeka ngenxa yokuphazamiseka kokulala, izimo ezithile zempilo ezifana nomdlavuza, isifo sikashukela, i-acid reflux (eyaziwa ngokuthi i-GERD) ubuhlungu beqolo, isifo samathambo, ukukhathazeka, ukucindezeleka, njll.

Ukuqwasha kungaba nezimbangela ezihlukahlukene, futhi ngokuvamile kuvela ngenhlanganisela yezici. Ezinye izimbangela ezivamile zokuqwasha yilezi:

1. Ukucindezeleka nokukhathazeka: Izimo zempilo yengqondo ezifana nengcindezi, ukukhathazeka, ukudangala, noma izehlakalo ezibalulekile zempilo zingaba nomthelela ebunzimeni bokulala noma ukulala.
2. Imikhuba Emibi Yokulala: Amashejuli wokulala angajwayelekile, ukulala sekwephuzile, izikhathi zokulala ezingashintshi, ukulala kakhulu phakathi nosuku, noma ukuhlanganyela emisebenzini evuselelayo ngaphambi kwesikhathi sokulala kungaphazamisa umjikelezo womzimba wokuvuka wemvelo.
3. Imibandela Yezokwelapha: Izimo ezithile zezokwelapha, ezinjengobuhlungu obungapheli, isifuba somoya, isifo samathambo, ukungezwani komzimba nezinto ezithile, izinkinga zesisu, ukuphazamiseka kwemizwa, nokungalingani kwamahomoni (isb., izinkinga zegilo), zingaphazamisa ukulala.
4. Imithi: Eminye imithi kadokotela yezimo ezifana nokungezwani komzimba nezinto ezithile, isifuba somoya, umfutho wegazi ophakeme, ukudangala, kanye ne-ADHD ingaphazamisa amaphethini okulala njengomphumela ongemuhle.
5. I-Caffeine, I-Nicotine kanye Notshwala: Ukusebenzisa izikhuthazi ezifana ne-caffeine noma i-nicotine sekusondele isikhathi sokulala, noma ukusebenzisa utshwala ngokweqile, kungaphazamisa ikhwalithi yokulala.
6. Izingosi zemvelo: Izindawo zokulala ezinomsindo noma ezingakhululekile, ukukhanya okudlulele, izinga lokushisa elidlulele, noma ukuphazamiseka okubangelwa umsebenzi weshifu kungase kuphazamise ikhono lokuwa noma ukuhlala ulele.
7. I-Jet Lag noma Izinguquko Kushejuli: Ushintsho olusheshayo ezindaweni zesikhathi (i-jet lag) noma amashejuli okusebenza angajwayelekile aphazamisa iwashi langaphakathi lomzimba kungaholela ekuqwaleni.
8. Ukungalali kahle Kwenhlanzeko: Ukungazivocavoci okuvamile, ukudla okungenamsoco, isikhathi esiningi sesikrini ngaphambi kokulala, nokusebenzisa izinto zikagesi ezikhipha ukukhanya okuluhlaza kungaba nomthelela omubi kwikhwalithi yokulala.
9. Ubudala: Ukuqwasha kungase kuvame kakhulu kubantu abadala asebekhulile ngenxa yezinguquko ezindleleni zokulala kanye namathuba akhulayo ezimo zezokwelapha.
10. Ufuzo: Abanye abantu bangase babe nokuthambekela kofuzo kokuqwasha noma ezinye izinkinga zokulala.

I-Insomnia Itholakala Kanjani? 

Udokotela uzama ukuthola ubukhona banoma yisiphi isimo somzimba noma esingokwengqondo, amazinga okucindezeleka empilweni yakho yomuntu siqu neyomsebenzi, amaphethini okulala nezinye izinkinga zempilo. Udokotela angase futhi abuze imibuzo mayelana nempilo yakho yansuku zonke ukuze ahlole izimpawu ezifana nokukhathala nokucasuka.

Uma udokotela esehlole isimo sakho, ungase ucelwe ukuthi ugcine irekhodi lokulala kwakho isonto elilodwa noma amabili. Imininingwane mayelana nesikhathi sokulala, ukuthi kuthatha isikhathi esingakanani ngaphambi kokuba ulale, ukuthi uvuka yini ebusuku, nokuthi ulala kangaki. Futhi, isikhathi lapho uvuka siyaphawulwa. Ngemva kokufunda iphethini yokulala, kuyoba lula ukuhlobanisa izimbangela zokuqwasha kwakho. Ilogi yokulala noma uhlelo lokusebenza ngokuvamile luyanconywa ukuze lubhale phansi yonke imininingwane edingekayo. 

Ngezinye izikhathi kwenziwa isifundo sokulala ukuze kuxilongwe ukuphazamiseka kokulala, lapho umshini we-CPAP ugxilwe kuwena ekhaya ukuze uqaphe ukulala. 

Kwelashwa Kanjani Ukuqwasha?

Umuntu ohlushwa ukuqwasha angase akhethe ukukhetha ukwelashwa okuhlukile okufana nalokhu izidakamizwa zemvelo, izithasiselo zezempilo, ukwelashwa, nemithi ebekiwe. 

• Amakhambi emvelo-Kunezindlela ezimbalwa zemvelo zokuthuthukisa ukulala kwakho njengokuthatha ubisi olufudumele ngaphambi kokuba ulale. Ukusetshenziswa kwamafutha okugeza anephunga elimnandi nama-fresheners egumbi noma amafutha abalulekile kungakwenza uzizwe ukhululekile. Ukufunda ukuzindla kanye nama-yoga asanas ambalwa atholakala ewusizo futhi. Nciphisa ukudla okunzima noma okubabayo kanye ne-caffeine ngaphambi kokulala. 
• Izithako zezempilo kanye nemithi- Udokotela angase akunikeze imithi ngokusekelwe ekutheni unenkinga yokulala engakanani. Le mithi ingeyokusetshenziswa isikhathi esifushane noma isikhathi eside kuye ngesimo ngasinye. Kunezinye izithasiselo ezimbalwa ezinganikezwa uma impilo yakho iyonke idinga ukugadwa. Ngokwesibonelo, umuntu angase azizwe ebuthakathaka ngemva kokuhlinzwa noma ukugula isikhathi eside. 
• Therapy- Kufana nendlela eyodwa yokusiza isiguli ukuthi sicabangele isimo saso.
• Umelaphi angaphakamisa ukuthi uhlale umatasa kwezinye izinto uze uzizwe ulele.
• Isikhathi lapho uhlala uphapheme ebusuku singancishiswa kancane ngezinye izindlela ezifana nokungalali ebusuku kakhulu ukuze ulwe nobuthongo obukulahlekele ebusuku. 

Ingabe ukucindezeleka kungabangela ukuqwasha?

Yebo, ukucindezeleka kuyimbangela evamile yokuqwasha. I-Insomnia ibhekisela ebunzimeni bokulala, ukuhlala ulele, noma ukuthola ubuthongo okubuyisela, futhi ukucindezeleka kungaba nomthelela omkhulu kulezi zinkinga. Nansi indlela ukucindezeleka okungaholela ngayo ekuqwaleni:

• Ukuvuka Okukhulisiwe: Ukucindezeleka kubangela ukusabela komzimba "ukulwa noma ukundiza", okukhipha amahomoni okucindezeleka njenge-cortisol ne-adrenaline. Lawa mahomoni angandisa ukuqapha futhi enze kube nzima ukuphumula nokulala.
• Imicabango Yomjaho: Ukucindezeleka kuvame ukuholela ekugijimeni noma emicabangweni yokukhathazeka, okwenza kube inselele ukuthulisa ingqondo nokulala. Ukukhathazeka ngomsebenzi, ubudlelwano, ezezimali, noma okunye okukukhathazayo kungakugcina uphapheme ebusuku.
• Ukungezwani komzimba: Ukucindezeleka kungabangela ukungezwani kwemisipha nokungakhululeki, kukwenze ungakhululeki ukucambalala uphumule embhedeni. Lokhu kungezwani komzimba kungase kube nomthelela ebunzimeni bokulala.
• Ukucindezeleka Okungapheli: Ukucindezeleka okuhlala isikhathi eside noma okungapheli kungaholela ekuphazanyisweni komjikelezo wokulala ongokwemvelo womzimba. Ngokuhamba kwesikhathi, lokhu kungase kubangele iphethini yokuqwasha okungapheli.

Kubalulekile ukubhekana nengcindezi ukuze uthuthukise ikhwalithi yakho yokulala futhi ulawule ukuqwasha. Nawa amasu okusiza:

• Zijwayeze amasu okunciphisa ingcindezi njengokuzindla ngokucabangela, ukuvivinya ukuphefumula okujulile, noma ukuphumula kwemisipha okuqhubekayo.
• Yakha isimiso sesikhathi sokulala esiza ukwazisa umzimba wakho ukuthi sekuyisikhathi sokuqeda umoya futhi uphumule.
• Cabangela ukwelashwa noma ukwelulekwa ukuze ubhekane nezimbangela eziyisisekelo zokucindezeleka futhi ufunde amasu okubhekana nakho.

Indlela Yokuvimbela Ukuqwasha?

Kunezinye iziphakamiso ezimbalwa ezijwayelekile zokuvimbela ukuqwasha.

• Ungenzi noma yikuphi ukuvivinya umzimba ngokweqile ebusuku.
• Gcina umbhede wakho uhlanzekile ukuze uzizwe umnandi ngenkathi ulele. 
• Ukubhekana nezinkinga ezingokwengqondo noma ezingokwengqondo ezinjengokukhathazeka nokudangala kunganikeza imiphumela engcono. 
• Yiba njalo futhi ulungise isikhathi sokulala nokuvuka, kungakhathaliseki usuku oluvamile noma ngezimpelasonto.
• Ukusebenzisa izibani ezilufifi kanye nokugwema ukusetshenziswa kwamagajethi e-elekthronikhi okungenani ihora ngaphambili kungakusiza ukuthi ulale. 
• Phuma elangeni futhi wenze okuthile okuvivinya umzimba njalo uma kungenzeka.
• Ungalali emini uma wazi ukuthi ukulala kwakho ebusuku kuyathinteka ngenxa yalokho.

Amakhambi Asekhaya Okuqwasha

Uma unenkinga yokuqwasha, kubalulekile ukuthintana nochwepheshe bezempilo ukuze uthole izimbangela eziyinhloko futhi uthole ukwelashwa okufanele. Nokho, kukhona amakhambi asekhaya kanye nezinguquko zendlela yokuphila ezingasiza ukuthuthukisa ikhwalithi yokulala nokulawula ukuqwasha okuncane. Nazi ezinye iziphakamiso:

1. Misa Isheduli Yokulala Engaguquguquki: Zama ukulala futhi uvuke ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto. Lokhu kusiza ukulawula iwashi langaphakathi lomzimba wakho.
2. Dala Umjikelezo Wesikhathi Sokulala Esinethezekile: Thuthukisa imisebenzi yokwehlisa umoya ngaphambi kokulala, njengokufunda, ukugeza okufudumele, noma ukuzilolonga ukuphumula njengokuphefumula okujulile.
3. Lungiselela Indawo Yakho Yokulala: Yenza igumbi lakho lokulala lilungele ukulala ngokuligcina limnyama, lithule futhi lipholile. Cabangela ukusebenzisa amakhethini amnyama, ama-earplug, noma umshini womsindo omhlophe uma kudingeka.
4. Khawulela Isikhathi Sesikrini Ngaphambi Kokulala: Gwema izinto zikagesi ezifana namafoni, amathebulethi, namakhompyutha okungenani ihora ngaphambi kokulala, njengoba ukukhanya okuluhlaza okwesibhakabhaka okukhishwayo kungaphazamisa umjikelezo wakho wokulala.
5. Buka Ukudla Kwakho: Gwema ukudla okunzima noma okukhulu eduze nesikhathi sokulala, kanye ne-caffeine notshwala. Lokhu kungaphazamisa amaphethini akho okulala.
6. Hlala Ukhuthele: Ukuzivivinya umzimba njalo kungakhuthaza ukulala okungcono. Nokho, zama ukungazivocavoci eduze kakhulu nesikhathi sokulala, njengoba kungase kukunike amandla.
7. Phatha Ingcindezi: Zijwayeze amasu okunciphisa ukucindezeleka njengokuzindla, i-yoga, noma ukuphumula kwemisipha okuqhubekayo ukuze uthulise ingqondo yakho futhi unciphise ukukhathazeka.
8. Cabanga ngamakhambi e-Herbal: Abanye abantu bathola impumuzo ekulaleni ngamatiye e-herbal afana ne-chamomile noma impande ye-valerian. Xhumana nomhlinzeki wezempilo ngaphambi kokusebenzisa izithasiselo zemithi.

Izingozi Zokuqwasha

• Ukucindezeleka nokukhathazeka: Ingcindezi eqhubekayo, ukuphazamiseka kokukhathazeka, noma izehlakalo ezibalulekile zempilo zingaba nomthelela ekwakhiweni kokuqwasha.
• Izifo Zengqondo: Izimo ezifana nokudangala, i-bipolar disorder, i-post-traumatic stress disorder (PTSD), nezinye izinkinga zempilo yengqondo zihlotshaniswa nengozi enkulu yokuqwasha.
• Ubudala: Ukuqwasha kungenzeka kunoma iyiphi iminyaka, kodwa abantu abadala bavame ukuthambekela kakhulu ekuphazamisekeni kokulala ngenxa yoshintsho lwamaphethini okulala kanye nezinkinga zempilo ezingaba khona.
• Ubulili: Abesifazane basengozini enkulu yokuqwasha kunamadoda, ikakhulukazi ngenxa yoshintsho lwamahomoni ngesikhathi sokuya esikhathini, ukukhulelwa, noma ukuya esikhathini.
• Imibandela Yezokwelapha: Ubuhlungu obungapheli, isifuba somoya, ukungezwani komzimba nezinto ezithile, izinkinga zesisu, isifo senhliziyo, ukuphazamiseka kwemizwa, nezimo ezibangela ukuchama njalo (njengezifo zomzila womchamo noma izinkinga zendlala yesinye) zingandisa ingozi yokuqwasha.
• Imithi: Imithi ethile esetshenziselwa ukwelapha izimo ezifana nokungezwani komzimba nezinto ezithile, umfutho wegazi ophakeme, ukucindezeleka, isifuba somoya, noma i-ADHD ingaphazamisa indlela yokulala futhi yandise amathuba okuqwasha.
• Ukusetshenziswa Kwezidakamizwa: Ukusebenzisa i-caffeine, i-nicotine, noma utshwala, ikakhulukazi uma sekusondele isikhathi sokulala, kungaphazamisa ukulala.
• Isheduli Yokulala Okungafanele: Umsebenzi wokushintshashintsha, izinguquko ezivamile emahoreni okusebenza, noma amaphethini okulala angashintshi angaphazamisa umjikelezo womzimba wokulala ongokwemvelo futhi kwandise ingozi yokuqwasha.
• Umlando womndeni: Umlando womndeni wokuqwasha noma ezinye izinkinga zokulala ungase ubeke abantu kusengaphambili ukuthi babe nezinkinga ezifanayo zokulala.
• Imvelo Engalungile Yokulala: Izindawo zokulala ezinomsindo, ezingakhululekile, noma ezikhanyiswe kakhulu zingaphazamisa ukulala futhi zibe nomthelela ekuqwaleni.
• Imikhuba Engenampilo Yendlela Yokuphila: Ukuntuleka kokuzivocavoca umzimba, ukudla okungenamsoco, isikhathi esiningi sesikrini ngaphambi kokulala, kanye nesimiso sokulala esingajwayelekile kungaba nomthelela ekuphazanyisweni kokulala futhi kwandise ingozi yokuqwasha.

Izinkinga Zokuqwasha

• Ukukhathala Kwasemini Nokulala: Ukuqwasha ngokuvamile kubangela ukungalali ngokwanele, okuholela ekukhathaleni emini, ukulala ngokweqile, nokuncipha kokuqaphela, okungase kuthikameze ukusebenza kwengqondo futhi kwandise ingozi yezingozi noma amaphutha.
• Izinkinga Zempilo Yengqondo: Ukuqwasha okungapheli kuhlotshaniswa nengozi eyengeziwe yokuthuthukisa noma yokwandisa izimo zempilo yengqondo ezifana nokucindezeleka, ukuphazamiseka kokukhathazeka, nokuphazamiseka kwemizwa.
• Umsebenzi Wokucabanga Okhubazekile: Ukulala kudlala indima ebalulekile ekuqiniseni inkumbulo, ekufundeni, ekuxazululeni izinkinga, nasekuthatheni izinqumo. Ukuqwasha okungapheli kungaphazamisa ukusebenza kwengqondo, kuthinte ukugxilisa ingqondo, ukunaka, nokusebenza kwengqondo kukonke.
• Isistimu Yamasosha omzimba Ebuthakathaka: Ukuphazamiseka kokulala isikhathi eside kungenza amasosha omzimba abe buthaka, kwenze abantu bangenwe kalula izifo kanye nezifo.
• Ukwanda Kwengozi Yezimo Zezempilo Ezingamahlalakhona: Ukuqwasha okungapheli kuye kwaxhunyaniswa nengozi eyengeziwe yokuba nezinkinga zempilo ezingamahlalakhona njengezifo zenhliziyo nemithambo yegazi, umfutho wegazi ophakeme, isifo sikashukela, ukukhuluphala, ngisho nomdlavuza othile.
• Ikhwalithi Yempilo Ekhubazekile: Ukuqwasha kungaba nomthelela omkhulu kukhwalithi yempilo yomuntu ngokunciphisa umkhiqizo, kuthinte ubudlelwano bomuntu siqu, kanye nokunciphisa inhlalakahle iyonke.
• Imiphumela Yengqondo: Ukuqwasha kungabangela ukucasuka, ukushintshashintsha kwemizwa, amazinga okucindezeleka aphakeme, kanye nokwehla okuphelele kwempilo yengqondo.
• Ukuhlukumeza Izidakamizwa: Abanye abantu bangase baphendukele ezidakamizweni ezinjengotshwala noma izidambisi emzamweni wokuzelapha nokuthuthukisa ukulala, okuholela engcupheni yokulutheka noma ukulutheka.
• Ukukhubazeka Kwasemini Nezingozi: Ukuqwasha okubangelwa ukuqwasha kungase kwenyuse ingozi yezingozi emsebenzini, lapho ushayela, noma ngenkathi usebenzisa imishini ngenxa yokungaqapheli kahle kanye nezikhathi zokusabela ezihamba kancane.
• Ukubhebhetheka Kwezimo Ezikhona: Ukuqwasha kungase kubhebhethekise izimo zempilo ezikhona, kwenze ukuphatha nokwelashwa kwalezi zimo kube inselele.

Kubalulekile ukubhekana nokuqwasha kusenesikhathi ukuze uvimbele lezi zinkinga ezingaba khona. Ukufuna usizo lochwepheshe kubahlinzeki bokunakekelwa kwezempilo, ochwepheshe bokulala, noma ochwepheshe bezempilo yengqondo kungasiza ekuhlonzeni izimbangela eziyinhloko kanye nokuthuthukiswa kwamasu asebenzayo okuphatha nokwelapha ukuqwasha.

Ungambona Nini Udokotela Nge-Insomnia?

Imibuzo Evame Ukubuzwa

1. Ingabe likhona ikhambi lokuqwasha?

Umgomo wokwelashwa kokuqwasha uwukuthuthukisa ikhwalithi yokulala nokulawula izimpawu. Nakuba abantu abaningi bengakwazi ukuphatha kahle ukuqwasha kwabo, ukwelashwa okuphelele kungase kungenzeki ngaso sonke isikhathi, ikakhulukazi uma kunezinkinga zezokwelapha noma ezingokwengqondo.

2. Yiziphi izinkinga zokuqwasha okungapheli?

Ukuqwasha okungapheli kungaholela ekukhathaleni emini, kube nzima ukugxilisa ingqondo, ukuphazamiseka kwemizwelo, ukungasebenzi kahle emsebenzini, kanye nengozi eyengeziwe yezinye izinkinga zempilo.

3. Yiziphi ezinye izinguquko endleleni yokuphila ukuze kuthuthukiswe izinga lokulala?

Amasu ahlanganisa ukugcina isimiso sokulala esingaguquki, ukudala isimiso esiphumuzayo sesikhathi sokulala, ukuqinisekisa indawo yokulala enethezekile, ukugwema ukudla okune-caffeine nokudla okunzima ngaphambi kokulala, nokuzivocavoca okuvamile.

4. Ingabe imithi iyadingeka ekwelapheni ukuqwasha?

Imithi iyindlela yokukhetha ukukhululeka kwesikhashana kokuqwasha, kodwa ngokuvamile ayinconywa njengesixazululo sesikhathi eside ngenxa yengozi yokuncika kanye nemiphumela engemihle. Ukwelashwa kwengqondo-yokuziphatha kokuqwasha (CBT-I) kuvame ukukhethwa ekuphathweni kwesikhathi eside.

5. Ukuqwasha kuthatha isikhathi esingakanani?

Ubude besikhathi sokuqwasha bungase buhluke. Kungase kube okwesikhathi esifushane (acute) futhi kuhlale ubusuku obumbalwa noma amasonto, noma kungaba okungapheli, kuthathe izinyanga ezimbalwa noma ngaphezulu.