Insomnia

Ukwelashwa Okungcono Kakhulu Kwe-Insomnia e-Hyderabad, India

Ukuqwasha kuyisifo esivamile sokulala esenza kube nzima ngomuntu ukuthi alale, alale, noma akwenze uvuke ekuseni kakhulu futhi ungakwazi ukuphinde ulale. Umuntu angazizwa ekhathele naphezu kokulala ebusuku. Ukuqwasha kungaqeda amandla akho, futhi kuthinte impilo yakho, ukusebenza komsebenzi, kanye nezinga lempilo lilonke.

Ukuqwasha kwenzeka lapho umuntu ehlangabezana nobunzima ekufinyeleleni inani elidingekayo noma ikhwalithi yokulala, okuholela ekungaleleni okunganele noma okuphazamisekile. Lesi simo singase sibonakale njengokungalali ngokwanele, izinga lokulala eliphansi, noma izinselele zokuqalisa nokugcina ubuthongo. Nakuba abanye abantu bengase babone ukuqwasha njengokuphazamiseka okuncane, kwabanye kungaphazamisa kakhulu ukuphila kwansuku zonke.

Izimbangela zokuqwasha zingahluka kakhulu, futhi abacwaningi basaqhubeka behlola izizathu eziyinkimbinkimbi zendima ebalulekile yokulala emzimbeni. Nakuba ukuqonda okuphelele kokubaluleka kokulala kusathuthuka, ochwepheshe bayavuma ukuthi ukungalali ngokwanele kungase kubangele ukuntuleka kokulala, ngokuvamile okuwukuhlangenwe nakho okungajabulisi futhi okungase kuthiye ukusebenza kahle.

Izinhlobo Zokuqwasha

Ukuqwasha ngokuvamile kuhlukaniswa ngochwepheshe ngezindlela ezimbili eziyinhloko:

• Isikhathi: Ukuqwasha kuhlukaniswa njengokubi kakhulu, okubonisa ukwenzeka kwesikhashana, noma okungamahlalakhona, okumelela isimo sesikhathi eside esivame ukubizwa ngokuthi isifo sokuqwasha.
• Isizathu: Izigaba ezisuselwe kumbangela zihlukanisa phakathi kokuqwasha okuyisisekelo, okwenzeka ngokuzimele, nokuqwasha kwesibili, lapho kusebenza khona njengophawu lwesinye isimo esiyisisekelo noma isimo.

Izimbangela zokuqwasha

Sonke sinezinhlobo ezahlukene zokulala. Umuntu onempilo udinga amahora angu-7 kuya kwangu-8 okulala. Abantu bangaba nokuqwasha okukhulu. Lokhu kungaba ngenxa yoshintsho oluthile lwendlela yokuphila noma imithi. Lesi simo singelapheka kalula ngosizo lochwepheshe bezokwelapha.

Uma ukuqwasha kwakho kungapheli izinyanga; mhlawumbe kungenxa yezifo ezingelapheki. Kungaba ngenxa yokucindezeleka noma izimo zempilo ezihlobene nokucindezeleka. Imithi eminingi, ukusetshenziswa kabi kotshwala nokubhema yizona zimbangela eziphambili zokuqwasha.

Nakuba kunezimo eziningi ezibangela ukuqwasha, kuyelapheka. Ukushintsha okulula esimisweni sakho sansuku zonke kungaba yinzuzo. Isiqondiso esifanele esivela kochwepheshe bezempilo yezokwelapha e-CARE Hospitals e-India ingashintsha indlela yakho yokuphila.

Nakuba izizathu eziqondile zokuqwasha zisalokhu zingaqondwa kahle, ulwazi lwamanje lusikisela ukuthi lesi simo sihilela ukusebenzisana okuyinkimbinkimbi kwezinto ezihlukahlukene. Lezi zici zingase zisebenze njengezimbangela ezingase zibe nomthelela noma zibe nomthelela ekukhuleni kokuqwasha. Ucwaningo olwengeziwe luyadingeka ukuze kuvezwe ngokuningiliziwe izindlela ezinembayo nezizathu zokuqwasha.

Izinto ezingase zibangele noma zibe nomthelela ekuqwaleni zihlanganisa, kodwa azikhawulelwe kulokhu:

• I-Genetics (Umlando Womndeni): Kubonakala kunokuthambekela komndeni kwezici nezimo zokulala, kuhlanganise nokuqwasha.
• Umehluko Kumsebenzi Wengqondo: Abantu abanokuqwasha bangase babonise amaphethini obuchopho asebenza kakhulu noma ukuhluka kwekhemistri yobuchopho okuthinta ikhono labo lokulala.
• Izimo Zezokwelapha: Impilo engokomzimba idlala indima enkulu ekulaleni, kukho kokubili izifo zesikhashana (ezifana nezifo ezincane noma ukulimala) kanye nezimo ezingapheli (njenge-acid reflux noma isifo sika-Parkinson) ezithinta ukulala. Izimo ezithonya isigqi se-circadian, umjikelezo wemvelo wokulala/ukuvuka komzimba, nazo ziyizici ezinomthelela.
• Izimo Zezempilo Yengqondo: Cishe uhhafu wabantu abanokuqwasha okungapheli nabo bahlangabezana okungenani nesimo esisodwa sempilo yengqondo, njengokukhathazeka noma ukucindezeleka.
• Izimo Zempilo: Nakuba izimo zempilo ezicindezelayo zingase zingabangeli ngokuqondile ukuqwasha, ngokuvamile zifaka isandla ekukhuleni kwakho.
• Izinguquko Zempilo: Kokubili izinguquko ezimfushane noma zesikhashana (isb., i-jet lag, ukulala endaweni ongayijwayele) kanye nezinguquko zesikhathi eside (isb., ukuthuthela ekhaya elisha) kungaba nomthelela endleleni yokulala.
• Imikhuba Nomjikelezo: Imikhuba yokulala, eyaziwa nangokuthi inhlanzeko yokulala, ingaba nendima ekuqwashiseni. Izinto ezifana nokulala, isikhathi sokulala, ukusetshenziswa kwe-caffeine, neminye imikhuba enomthelela endleleni yokulala.

Izimpawu Zokuqwasha

Izimpawu ezilandelayo zibalwe ngodokotela ukuze basho ukuthi unenkinga yokuqwasha noma cha. Lezi zimpawu, uma ziphinde zenzeka, akufanele zishaywe indiva:

• Ubunzima bokulala 

• Vuka kaningi ebusuku 

• Vuka ekuseni kakhulu 

• Uzizwa ungaphumuli naphezu kokulala ubusuku bonke

• Ukulala kwasemini 

• Ukuthukuthela

• Ukucindezeleka

• ukukhathazeka 

• Awukwazi ukunaka 

• Ayikwazi ukugxila emsebenzini 

• Angikwazi ukukhumbula izinto 

• Izingozi 

• Izinkathazo ngaphambi kokulala nokucindezeleka

Sifo

Izibhedlela ze-CARE zenza ukuxilongwa okufanele ngaphambi kokunikeza iziguli ukwelashwa. Ukuxilongwa kwenziwa ngekhodi efanele yokuziphatha nokusebenza futhi ithimba lase-CARE Hospitals lihlose ukunikeza okungcono kakhulu ezigulini. Balandela uchungechunge lwezinyathelo-

• Ukuhlolwa ngokomzimba- Uma imbangela yokungalali kwakho ingaziwa, odokotela bethu bahlola umzimba ukuze bahlole ubufakazi bezinkinga zezokwelapha ezingase zihlotshaniswe nokuqwasha. Ukuphazamiseka kwegilo nezinye izifo nakho kungabangela ukuqwasha. Ukuze wazi isimo se-thyroid, ukuhlolwa kwegazi kungenziwa.

• Ukubuyekezwa kwemikhuba yokulala- Odokotela bethu bangacela ukuthi ugcwalise uhlu lwemibuzo ukuze banqume iphethini yakho yokulala kanye nezinga lokulala emini. Bangakwazi futhi ukubuza imibuzo ehlobene nokulala. Umuntu futhi kufanele agcine incwadi yokulala.

• Isifundo sokulala- Uma imbangela yokuqwasha kwakho ingabonakali, noma ubonisa izimpawu zenye inkinga yokulala njenge-apnea noma i-restless legs syndrome, kungase kudingeke uchithe ubusuku esikhungweni sokunakekela ubuthongo e-CARE Hospitals. Inqwaba yemisebenzi yomzimba, ehlanganisa amaza obuchopho, ukuphefumula, ukushaya kwenhliziyo, ukunyakaza kwamehlo, nokunyakaza komzimba, kuyagadwa futhi kurekhodwe njengoba ulele.

Yiziphi izici eziyingozi ze-Insomnia?

Ukuqwasha kuvame kakhulu kubantu ababonisa izici ezithile noma abazithola besezimeni ezithile:

• Abantu abanokuthambekela kokulala kancane.
• Abaphuza utshwala.
• Abantu abahlangabezana nemizwa yokungazethembi endaweni abahlala kuyo, ikakhulukazi ezimeni ezibandakanya udlame oluphindelelayo noma ukuhlukumeza.
• Abantu abanovalo noma ukukhathazeka okuhlobene nokulala, njengalabo ababhekana nezinkinga zokulala eziphazamisayo njengokuhlaselwa kovalo ebusuku noma ukuphazamiseka kwamaphupho amabi.

Ukwelapha Ukuqwasha

Abantu abaningi bangathola ubuthongo obunokuthula ngokushintsha imikhuba yabo yokulala futhi babhekane nezinto ezibakhathazayo ezingase zibangele ukuqwasha, njengokucindezeleka, ukugula noma izidakamizwa. Uma lezi zindlela zingasebenzi, uchwepheshe wethu wezokwelapha angase aphakamise ukwelashwa kokuziphatha kwengqondo, imithi, noma inhlanganisela. Lokhu kungakusiza ekulaleni. Odokotela bangancoma noma yikuphi ukwelashwa okusekelwe ekunethezekeni kwakho, ukuziphatha kanye nokuqina. 

Ukwelashwa kokuziphatha kwengqondo

Ukwelashwa kokuziphatha kwengqondo kusiza ukususa imicabango engathandeki futhi kulawule ukucindezeleka. Kuvame ukuphakanyiswa njengomugqa wokuqala wokwelapha ukuqwasha. Isebenza kakhulu kunemithi. Amasu ahlanganisa:

• Ukwelashwa kokulawula i-Stimulus- Leli su lisiza ekususeni okuguquguqukayo okubangela ingqondo yakho ukuthi iphikisane nokulala. Isibonelo, ungase welulekwe ukuthi unamathele esikhathini sokulala esivamile nesikhathi sokuvuka, ugweme ukulala, futhi uphume ekamelweni uma ungakwazi ukulala phakathi nemizuzu engu-20.

• Amasu okuphumula- Ukukhathazeka kungancishiswa ngesikhathi sokulala ngokusebenzisa ukuphumula kwemisipha okuqhubekayo, i-biofeedback, nezindlela zokuphefumula. Lawa maqhinga angakusiza ukuthi uphumule ngokukuvumela ukuthi ulawule ukuphefumula kwakho, ukushaya kwenhliziyo, ukungezwani kwemisipha, kanye nesimo sengqondo.

• Ukuvinjelwa kokulala- Lokhu kwelashwa kunciphisa isikhathi esichithwa embhedeni. Kubuye kuvimbele ukulala kwasemini, okuholela ekusweleni ubuthongo obuthile kanye nokukhathala okwandayo ngobusuku obulandelayo. Isikhathi sakho sokulala siyakhula kancane kancane lapho ukulala kwakho sekuthuthukile.

• Uphapheme- Lokhu kwelashwa kokuqwasha okufundile, okwaziwa nangokuthi inhloso eyindida, kuhloswe ukunciphisa ukukhathazeka nokukhathazeka ngokungakwazi ukulala ngokulala embhedeni.

• Ukwelashwa okulula- Isibani singasethwa njengewashi langaphakathi ukukusiza ukuthi ulale kahle ebusuku. Odokotela bethu e-CARE Hospitals bangase basikisele ukwelashwa okulula kakhulu!

Imithi

Amaphilisi okulala encwadi kadokotela angakusiza ukuthi ulale, uhlale ulele, noma wenze kokubili. Odokotela abakhuthazi ukuphuza amaphilisi okulala isikhathi esingaphezu kwesonto, kodwa kunemithi embalwa egunyaziwe. 

Ngokuhlola nokuhlolwa okufanele, odokotela bethu bangase bakunikeze imithi edingekayo. Kwenziwa ukuthi kungabi nemiphumela emibi evela emithini nasemithini. Uma usazizwa kukhona okungavamile, thintana nochwepheshe bethu bezokwelapha. Izibhedlela ze-CARE zingakujabulela ukukusiza. 

Thola Ukunakekelwa Kokusiza Kodokotela Abangcono Kakhulu eNdiya

Sisebenza ekwelashweni okujwayelekile nokwaziwayo emhlabeni jikelele. Inhloso yethu enkulu ukusiza iziguli ngokuxilonga nokwelashwa okungcono kakhulu. Ukuqwasha kungaba nzima. uma unenkinga engapheli noma ukugula okunzima, kunezinguquko ezithile endleleni yokuphila kanye nemithi engakuqeda. Ochwepheshe bezokwelapha ezibhedlela ze-CARE bahlinzeka ngokwelashwa kokuqwasha E-Hyderabad ngochwepheshe bezindawo ze-polysomnography, isifo sokulibala sesigaba sokulala, imibono ye-REM, nokunye okuningi.