Izinkinga zokulala

Ukulala ngokwanele kuyadingeka ukuze siphile kahle, kodwa abantu abaningi banenkinga yezinto ezihlukahlukene ukuphazamiseka kokulala. Lezi zimo zingathinta kakhulu ukuphila kwethu kwansuku zonke, okuholela ekukhathaleni, ukuncipha kokukhiqiza, futhi, ngezinye izikhathi, nemiphumela emibi yezempilo. Ukozela emini kungase kudale izingozi zokuphepha, njengezingozi lapho ushayela noma usebenzisa imishini. Masiqonde ukuphazamiseka kokulala, sihlole izinhlobo zazo, izimpawu, izimbangela, izici eziyingozi, ukuxilongwa, nezinketho zokwelapha. 

Ziyini Izinkinga Zokulala?

Izinkinga zokulala ziyiqembu lezimo eziphazamisa indlela yokulala evamile, ezithinta ikhwalithi, isikhathi, nobude besikhathi sokulala. Lezi zinkinga zingabonakala ngezindlela eziningi, kusukela ebunzimeni bokuwa noma ukulala kuye kozela kakhulu emini noma ukuziphatha okungavamile ngesikhathi sokulala. Ukuphazamiseka kokulala kungathinta kakhulu umzimba womuntu kanye impilo engokwengqondo, okuthinta izinga labo lokuphila lilonke. 

Izinhlobo Zezinkinga Zokulala

Umuntu ngamunye angase abe nohlobo oluhlukile lokuphazamiseka kokulala, ngakunye nokubonakala kwaso okuhlukile nezimbangela eziyisisekelo. Nazi ezinye ezivame kakhulu: 

• Ukuqwasha: Kuphawuleka ngokuzabalaza okuqhubekayo ekulaleni, ukuhlala ulele, noma ukuzwa ubuthongo obungabuyisi. 
• I-apnea yokulala: Kulesi simo sokulala, ukuphefumula kuvame ukuma futhi kuqala lapho umuntu elele. Ngokuvamile kubangela ukuhona okukhulu kanye nokulala ngokweqile emini. 
• I-Restless Leg Syndrome (RLS): Umfutho ongenakuvinjelwa wokuhambisa imilenze, ovame ukuhambisana nemizwa ecindezelayo, okwenza ukuwa nokuhlala kunzima. 
• I-Narcolepsy: Isifo esingelapheki ukuphazamiseka kwemizwa ebonakala ngokulala ngokweqile emini kanye neziqephu zokulala ezingazelelwe, ngisho nangesikhathi semisebenzi. 
• Ukuphazamiseka kwesigqi se-Circadian: Ukuphazamiseka kwewashi langaphakathi lomzimba kungenza ukulala ngezikhathi ozifunayo kube nzima. 
• Parasomnias: Ukuziphatha okungavamile noma okuhlangenwe nakho ngesikhathi sokulala, njengokulala, ukwesabeka ebusuku, noma ukukhubazeka kokulala. 

Izimpawu Zokuphazamiseka Kokulala

Izimpawu zokuphazamiseka kokulala zingahluka futhi zincike esimweni esithile, kodwa ezinye izimpawu ezivamile zihlanganisa: 

• Ukulala ngokweqile emini noma ukukhathala 
• Ubunzima bokuwa noma ukuhlala ulele 
• Ukuhona okukhulu noma ukuhefuzela ngenkathi ulele 
• Imizwa yomlenze engaphumuli noma engakhululekile 
• Ukunyakaza okungavamile noma ukuziphatha ngesikhathi sokulala 
• Ubunzima bokugxila noma ukugxila phakathi nosuku 
• Ukucasuka noma ukuphazamiseka kwemizwelo 

Yini Ebangela Ukuphazamiseka Kobuthongo?

Kunezici ezihlukahlukene ezingabangela ukuphazamiseka kokulala, okuhlanganisa: 

• Izimo zezokwelapha: Izimo ezithile zesistimu, ezifana nobuhlungu obungapheli, i-restless leg syndrome (RLS), noma apnea, kungaba nomthelela ekuphazamisekeni kokulala. 
• Izici ezingokwengqondo: Ukukhathazeka, ingcindezi, ukucindezeleka, noma ezinye izinkinga zempilo yengqondo zingaphazamisa amaphethini okulala. 
• Izici zendlela yokuphila: Imikhuba engemihle yokulala, amashejuli okulala angajwayelekile, iziphuzo ezine-caffeine ngokweqile noma ukuphuza utshwala, kanye nempilo yokungawuvivinyi kungaba nomthelela kwikhwalithi yokulala. 
• Izici zemvelo: Umsindo, ukukhanya, indawo yokulala engakhululekile, noma umsebenzi weshifu kungaphazamisa ukulala. 
• Imithi: Eminye imithi, njengama-antidepressants athile noma izikhuthazi, ingathinta indlela yokulala. 

Yiziphi Izingozi Eziyinhloko Zezinkinga Zokulala?

Kunezici eziningana ezingandisa ingozi yomuntu yokuba nezinkinga zokulala, okuhlanganisa: 

• Iminyaka yobudala: Abantu abadala kanye nezingane bathambekele kakhulu ezinkingeni ezithile zokulala. 
• I-Genetics: Ezinye izinkinga zokulala, njenge-apnea yokulala noma i-rerestless leg syndrome, ingaba ne-genetic predisposition. 
• Ukukhuluphala: Isisindo somzimba esiningi noma ukukhuluphala ngokweqile kungandisa amathuba okuba ne-apnea yokulala nezinye izinkinga zokuphefumula ezihlobene nokulala. 
• Izimo zezempilo ezingalapheki: Izimo ezithile, ezinjengobuhlungu obungapheli, isifuba somoya, noma ukuphazamiseka kwengqondo, kungaba nomthelela ekuphazamisekeni kokulala. 
• Izici zendlela yokuphila: Abantu basengozini enkulu yokuphazamiseka kokulala uma benesimiso sokulala esingajwayelekile, ukusebenza ngamashifu, kanye nemikhuba emibi yokulala. 
• Izimo zempilo yengqondo: Ngezinye izikhathi, izimo zempilo yengqondo ezifana ukucindezeleka nokukhathazeka kungabangela amaphethini okulala angajwayelekile. 

Zitholwa Kanjani Izinkinga Zokulala?

Ukuxilongwa kwezinkinga zokulala kuhlanganisa inhlanganisela yezindlela, okuhlanganisa: 

• Umlando wezokwelapha kanye nokuhlolwa komzimba: Udokotela uzobuyekeza umlando wezokwelapha ophelele wesiguli futhi ahlole umzimba ukuze abone okungenzeka kube yimbangela noma izici ezinomthelela. 
• Idayari yokulala: Ochwepheshe bezinkinga zokulala bangase bacele iziguli ukuthi zigcine idayari yokulala, zirekhode izindlela zazo zokulala, ukuziphatha, kanye nezimbangela ezingase zibe khona noma ukuphazamiseka. 
• Izifundo zokulala: Udokotela wakho angase akunikeze i-polysomnography (PSG) noma ezinye izifundo zokulala elebhu yokulala noma ekhaya ukuze aqaphe umsebenzi wobuchopho, amaphethini okuphefumula, nezinye izici zomzimba ngesikhathi sokulala. 
• Uhlu lwemibuzo namathuluzi okuhlola: Uhlu lwemibuzo olumisiwe namathuluzi okuhlola angasiza ukuhlola ukuqina nomthelela wezinkinga zokulala. 

Zilashwa Kanjani Izinkinga Zokulala?

Indlela yokwelapha isifo sokulala incike esimweni esithile kanye nezimbangela zaso eziyisisekelo. Ezinye izindlela zokwelapha ezivamile zihlanganisa: 

• Ukushintsha indlela yokuphila: Ukwamukela imikhuba yokulala enempilo, njengokugcina isikhathi sokulala esingaguquki, ukudala indawo evumela ukulala, nokuzijwayeza izindlela zokuphumula, kungasiza ukuthuthukisa ikhwalithi yokulala. 
• I-Cognitive-Behavioural Therapy ye Insomnia (CBT-I): Lolu hlobo lokwelapha luqondise emicabangweni emibi kanye nokuziphatha okunomthelela ekuqwaleni. 
• I-Continuous Positive Airway Pressure (CPAP): Le ndlela ihlanganisa ukugqoka imaski ukuze ulethe ukugeleza komoya okuzinzile ukuze kugcinwe indlela yomoya evulekile ngesikhathi sokulala. Kuyasiza ezigulini ezine-apnea yokulala. 
• Imithi: Ngezinye izikhathi, odokotela banikeza imithi efana nezinsiza zokulala, izithako ze-melatonin, noma imithi yokwelapha izimo ezingaphansi. 
• Izinto ezisetshenziswa ngomlomo: Lezi zinto zingakwazi ukubeka kabusha umhlathi nolimi futhi zisize ukugcina umoya uvulekile ngesikhathi sokulala. Zinqunyelwe i-apnea yokulala emaphakathi kuya emaphakathi. 
• Ukuhlinzwa: Ku-apnea enzima yokulala noma okunye ukuphazamiseka kokulala, odokotela bangase batuse ukungenelela kokuhlinzwa ukuze kubhekwane nokungahambi kahle kwesakhiwo noma ukususa izithiyo. 

Kufanele ngimbone nini udokotela?

Uma uhlangabezana nobunzima bokulala obungapheli noma noma yiziphi izimpawu ezilandelayo zokuphazamiseka kokulala, kuyatuseka ukubonana nodokotela: 

• Ukulala okwedlulele emini noma ukukhathala Ukuhogela umoya noma ukuhona okukhulu phakathi nokulala 
• Ubunzima bokugxila noma ukugxila phakathi nosuku 
• Ukungahlaliseki noma ukungakhululeki kwemilenze ebusuku 
• Ukuziphatha okungavamile noma ukunyakaza ngesikhathi sokulala 
• Udokotela wakho angafika kumbangela futhi atuse izindlela zokwelashwa ezifanele. 

Isiphetho

Ukuphazamiseka kokulala kungaba nomthelela omkhulu empilweni yomuntu iyonke kanye nenhlalakahle. Ukuphazamiseka kokulala (kusukela ekuqwashani nasekuphelelweni umoya kokulala kuya ekuphazamisekeni kokulala) kungaphazamisa amaphethini okulala, okuholela ekukhathaleni, ekuphazamisekeni kokusebenza kwengqondo, nokwanda kwezingozi zempilo. Ngokuqonda izinhlobo, izimpawu, izimbangela, kanye nezici zobungozi ezihlobene nalezi zimo, abantu ngabanye bangathatha izinyathelo zokufuna ukuxilonga nokwelashwa okufanele. Ukungenelela kusenesikhathi nokuphatha ngokushesha kungasiza ekwehliseni imiphumela yezinkinga zokulala futhi kuthuthukise ikhwalithi yokuphila iyonke. 

Uma wena noma obathandayo nibhekene nobunzima bokulala obungapheli, kubalulekile ukuthintana nochwepheshe bezempilo. Ungavumeli izinkinga zokulala zilawule impilo yakho zithathe isinyathelo sokuqala sokulala kangcono namuhla ukuhlela i-aphoyintimenti. 

Imibuzo Evame Ukubuzwa

1. Ingabe ukuphazamiseka kokulala kungavinjelwa?

Nakuba ezinye izinkinga zokulala zingase zibe nezakhi zofuzo noma izimbangela zezokwelapha, ukwamukela imikhuba yokulala enempilo nokubhekana nezici zendlela yokuphila kungasiza ekuvimbeleni noma kunciphise ingozi yezinkinga ezithile zokulala. Ukugcina ishejuli yokulala engashintshi, ukudlala umculo opholile, ukudala indawo evumela ukulala, ukuzijwayeza izindlela zokuphumula, nokugwema izinto eziphazamisa ukulala kungathuthukisa izinga lokulala. 

2. Ukuphazamiseka kokulala kuthatha isikhathi esingakanani?

Ubude besikhathi sokuphazamiseka kokulala bungase buhluke kakhulu futhi buncike esimweni esithile kanye nezimbangela zaso eziyisisekelo. Ezinye izinkinga zokulala, njengokuqwasha noma i-apnea yokulala, zingahlala zingapheli futhi ziqhubeke uma ezinye izinkinga zokulala zingalashwa, njengalezo ezihlobene nokucindezeleka kwesikhashana noma izici zemvelo, zingase zibe okwesikhashana. Ukuxilongwa okufanele nokwelashwa kusenesikhathi kungalawula futhi kuxazulule izinkinga zokulala. 

3. Ingabe isifo sokulala singelapheka?

Ukuphulukiswa kwesifo sokulala kuncike esimweni esithile kanye nezimbangela zaso eziyisisekelo. Nakuba ezinye izinkinga zokulala, ezifana ne-apnea yokulala noma i-restless leg syndrome, zingaphathwa ngokuphumelelayo ngokwelashwa okufanele, ezinye, njengokuqwasha okungapheli noma i-narcolepsy, zingadinga ukuphathwa okuqhubekayo kanye nokulungiswa kwendlela yokuphila. Kwezinye izimo, ukukhuluma nokwelapha umsuka izimo zezokwelapha noma ezingokwengqondo kungasiza ukuxazulula inkinga yokulala. 

UDkt. Suhas P. Ithiphu

MBBS, TDD, DNB (Izifo Zokuphefumula), CTCCM (ICU Fellowship), CCEBDM
I-Ganga CARE Hospital Limited, eNagpur

Ukuze Ubhukhe Isikhathi, shayela:

+ 91 40-68106529

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