Ukuphucula Indlela Olala Ngayo

UKUNGALALI KAMNANDI yinto eqhelekileyo. Emva phayaa ngenkulungwane yesihlanu ngaphambi kweXesha Eliqhelekileyo, isicaka sikaKumkani wasePersi uAhaswerosi sathi ngobunye ubusuku “ukumkani waphuthelwa.”—Estere 6:1.

Nanamhlanje, izigidi zabantu zinengxaki yokungalali kamnandi. Isazi ngoko kwenzekayo emntwini xa elele, uRubens Reimão waseBrazil uthi ehlabathini lonke, bamalunga nama-35 ekhulwini abantu abanengxaki yokuphuthelwa.a UGqr. David Rapoport weNew York University Sleep Disorders Center uthi ukuphuthelwa “yenye yeengxaki eziye zabalasela ekuqaleni kwale nkulungwane.”

Okubuhlungu kukuba inkoliso yabantu abanengxaki yokuphuthelwa abayazi ukuba ibangelwa yintoni. Abaphandi beFederal University of São Paulo, eBrazil bathi ngabantu aba-3 ekhulwini kuphela abaziwayo ukuba kutheni benale ngxaki. Abantu abaninzi bazixolisa ngelithi ukuphuthelwa yinto eqhelekileyo yaye badla ngokuba nochuku yaye bozela imini yonke.

Ingxaki Yokuphuthelwa

Akakho umntu oyinqwenelayo into yokuphuthelwa ngoxa abanye abantu bekobude. Sekunjalo, kwabanye abantu yinto eqhelekileyo ukuphuthelwa ngezinye iimini yaye kudla ngokuthiwa loo nto ibangelwa luxinezeleko neengxaki zobu bomi. Noko ke, xa ukuphuthelwa kuyinto yomhla nezolo, kusenokwenzeka ukuba kubangelwa kukugula yaye kubalulekile ukuba umntu afune unyango.—Bona ibhokisi engasentla.

Ngaba unengxaki yokuphuthelwa? Ukuba ufumanise ukuba unayo le ngxaki emva kokuphendula imibuzo ekwiphepha 16, ungakhathazeki. Ukwazi ukuba unengxaki yokuphuthelwa linyathelo elibalulekileyo ekucombululeni le ngxaki. Ngokutsho kwesazi ngemithambo-luvo uGeraldo Rizzo waseBrazil, abantu abanengxaki yokuphuthelwa abangama-90 ekhulwini banokunyangwa.

Noko ke, ukuze umntu afumane unyango olufanelekileyo, kubalulekile ukuba kwaziwe eyona nto ibangela ukuba aphuthelwe. Indlela yokuxilonga ebizwa ngokuba yipolysomnogram iye yaluncedo ekunyangeni abantu abaninzi abanale ngxaki.—Bona ibhokisi engezantsi.

Esinye isizathu esibangela ukuba abantu abadala baphuthelwe kukurhona. Ukuba wakha walala nomntu orhonayo uyazi ukuba ukurhona yenye yezinto ezicaphukisayo. Xa umntu erhona, loo nto ibonisa ukuba umbhobho wokungenisa umoya uyavaleka, uqhoqhoqho lo uyavaleka kancinane aze umntu angakwazi ukuphefumla kakuhle. Ezinye izinto ezinokuba luncedo ekucombululeni le ngxaki kukuhlisa ubunzima bomzimba, ukungaseli tywala nokungasebenzisi iimuscle-relaxant drugs. Iingcali zinokucebisa ukuba umntu asebenzise amayeza athile okanye isixhobo esifakwa phakathi kwamazinyo esibangela ukuba umqala uhlale uvulekile okanye umatshini wokuphefumla.b

Kwiimeko ezimaxongo kusenokufuneka ukuba umntu atyandwe emqaleni, emihlathini, elulwimini okanye empumlweni kusenzelwa ukuba aphefumle lula.

Nabantwana banokuba nayo le ngxaki yokuphuthelwa. Iimpawu zokuba abalali ngokwaneleyo zinokubonakala esikolweni—basenokungaqhubi kakuhle esikolweni, bacaphuke ngokukhawuleza baze bangakwazi ukunikela ingqalelo—yaye kunokucingwa ukuba le ngxaki ibangelwa kukudlamka ngokugqithiseleyo.

Abanye abantwana abakuthandi ukulala, bade bakhethe ukucula, ukuncokola okanye ukuphulaphula amabali—kuba nje bengafuni ukulala. Banokude basebenzise amaqhinga xa befuna ingqalelo yomzali. Noko ke, kwezinye iimeko kusenokwenzeka ukuba umntwana uyoyika ukulala kuba ephupha kakubi ngenxa yokubukela iimovie ezoyikisayo nezinogonyamelo okanye kukubona iingxabano zasekhaya. Ngokwenza ikhaya libe yindawo efudumeleyo nenothando, abazali banokuyiphepha le ngxaki. Kodwa ukuba iyaqhubeka, kufanele kufunwe uncedo lwezonyango. Ngokungathandabuzekiyo, kubalulekile ukuba abantwana balale ngokwaneleyo njengoko kunjalo nangabantu abadala.

Izinto Ezinokukunceda Ulale Kamnandi

Kangangeenkulungwane eziliqela, bekusaziwa ukuba ukuze umntu alale kamnandi kufuneka umzamo. Ngaphandle kwamaxhala obu bomi, zikho nezinye izinto ezinokubangela ukuba umntu angalali kamnandi.

Ukulala ngokwaneleyo kunokufak’ isandla kubomi obonwabileyo. Ukwenza umthambo owaneleyo ngexesha elifanelekileyo kunokuba luncedo. Ukwenza umthambo kusasa okanye emva kwemini kunokubangela ukuba ubani ozele ebusuku. Kodwa ukwenza umthambo sele uza kulala kunokubangela ungalali kamnandi.

Ukubukela iifilm ezibangel’ umdla okanye ukufunda izinto ezonwabisayo kunokubangela wozele. Ngaphambi kokuba ulale, kunokukunceda ukufunda ibali elimnandi, ukuphulaphula umculo omyoli okanye ukuhlamba ngamanzi ashushu.

Iingcali zithi ukuba ungqengqa kuphela xa ufuna ukulala, ingqondo yakho iya kude iyiqhele loo nto. Abantu abathanda ukuhlala ebhedini xa besitya, befunda, besebenza, bebukele umabonwakude okanye bedlala imidlalo yevidiyo badla ngokungakwazi ukukhawuleza balale.

Ukuze ulale kamnandi kufuneka ungatyi okanye usele nokuba yintoni na. Nangona utywala bunokumenza ozele umntu, bunokumenza angalali kamnandi. Ukusela ikofu, iti, ikoko, iziselo zetshokolethi nezihlwahlwazelayo kubangela ukuba umntu adlamke ngokugqithiseleyo, ngoko ezi zinto zifanele zingaselwa ebusuku. Kwelinye icala, ukutya imango, ibhatata, ibhanana, ipersimmon, irayisi, iimbotyi okanye iinuts kuyayandisa imveliso yeserotonin yaye ngaloo ndlela kunokubangela ukuba umntu ozele. Kodwa lumka: Ukutya kakhulu ebusuku nokulala ulambile kunokwenza ungalali kamnandi.

Ukongezelela kwizinto esizenzayo ngaphambi kokuba silale, kubalulekile ukuba silale kwindawo efanelekileyo. Ukulala kwigumbi elipholileyo, elimnyama nelingenangxolo nokulala ebhedini nakwimiqamelo etofotofo kunokukwenza ulale kamnandi. Eneneni, ukulala tofotofo ngaloo ndlela kunokude kukwenze ungafuni nokuvuka kusasa. Kodwa khumbula, ukulala ngokugqithiseleyo, nkqu nangeempelaveki, kunokuphazamisana nexesha olala novuka ngalo yaye loo nto inokwenza ukuba ungalali kamnandi ngobusuku obulandelayo.

Ngokuqinisekileyo, akukho mntu unokubeka ubomi bakhe esichengeni nangayiphi na indlela. Ngokufanayo, ukulala kubalulekile yaye akufanele kugqalwe njengento eyinkcitha-xesha. Ngaphezu koko, ixesha elininzi ebomini ulichitha ulele. Ngaba unokuyiphucula indlela olala ngayo? Kutheni ungaqali ngobu busuku banamhlanje!

[Imibhalo esemazantsi]

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OONOBANGELA BOKUPHUTHELWA

◼ IZIFO: isifo sika-Alzheimer; iapnea, ukuvaleka kwemibhobho yokungenisa umoya xa umntu elele; isifo sokungcangcazela kwemilenze; isifo sika-Parkinson; ukungcangcazela kwamalungu omzimba okudla ngokubangela ukuba umntu aphelelwe bubuthongo; umbefu; isifo sentliziyo nokukhathazwa sisisu

◼ IZIGULO ZENGQONDO: ukudandatheka, ukuhlala unexhala, ukuphakuzela, iobsessive-compulsive disorder, ukudandatheka kwasemva kokubeleka

◼ IZINTO EZINOKUKUBANGELA UPHUTHELWE: ukukhanya, ingxolo, ubushushu, ingqele, ukulala kabuhlungu, ukulala nomntu ogushuzayo

◼ ABANYE OONOBANGELA: ukuzikhoboza ngotywala neziyobisi, ukuguliswa ngamayeza athile

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UKUXILONGWA KOMNTU ONENGXAKI YOKUPHUTHELWA

Kukho umatshini wokuxilonga umntu onengxaki yokuphuthelwa (i-polysomnogram) axilongwa ngawo umntu ngoxa elele. Xa exilongwa kusetyenziswa izixhobo ezahlukahlukeneyo.

◼ Esinye (i-electroencephalogram) sihlola ukusebenza kwengqondo ngoxa umntu elele ukuze kubonwe ubude bexesha alilalayo.

◼ Esinye (i-electrooculogram) sihlola indlela aqhwanyaza ngayo xa ekwi-REM.

◼ Esinye (i-electromyogram) sihlola ukushukuma kwesilevu nemilenze xa ekwi-REM.

◼ Esinye (i-electrocardiogram) sihlola ukubetha kwentliziyo.

◼ Kuhlolwa nendlela aphefumla ngayo umntu. Kujongwa umlinganiselo womoya ongena ezimpumlweni nasemlonyeni nokushukuma kwesifuba nesisu xa umntu ephefumla.

◼ Kujongwa nomlinganiselo weoksijini esegazini (i-oxyhemoglobin saturation) kusetyenziswa isixhobo esifakwa emnweni womguli (i-oximeter).

[Ibhokisi ekwiphepha 16]

UKUHLOLA UMLINGANISELO WOKOZELA

Ubuya kunqwaleka kangakanani kwezi meko zikhankanywe ngezantsi? Usebenzisa esi sicangca, krwela iimpendulo zakho uze uzidibanise.

0 Ubungayi kunqwaleka

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2 Ubuya kunqwaleka nje kancinane

3 Ubuya kunqwaleka kakhulu

a Xa uhleli ufunda 0 1 2 3

b Xa ubukele umabonwakude 0 1 2 3

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Amanqaku ․․․․․․․․․․․

Imiphumo Yamanqaku

1-6: Akunasizathu sakuxhalaba

7-8: Wozela ngomlinganiselo oqhelekileyo

9 nangaphezulu: Funa icebiso kwabezonyango

[Inkcazelo]

Lusekelwe kwi-The Epworth Sleepiness Scale, eyenziwe yiStanford University yaseCalifornia, eUnited States

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Ukungalali ngokwaneleyo kunokuba yingozi

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Ukwenza umthambo, ukufunda nokutya ukutya okulula kunokuyiphucula indlela olala ngayo