Ukuqaphela Izinkinga Ezinkulu Zokulala

NGEZINYE izikhathi izimpawu umuntu anazo zingase zibonise ukuthi unenkinga enkulu yokulala. Ukuqwasha okuphikelelayo, okuhlala isikhathi esingaphezu kwenyanga, ngokuvamile kuhambisana nezinkinga ezinkulu kakhulu, kuhlanganise nokucindezeleka. Ukuqwasha okuphikelelayo kungase futhi kube uphawu lokugula okukhulu okungokomzimba.

Ukuphelelwa Umoya

UMario wayenenkinga yokozela kakhulu emini. Lapho eshayela imoto yomkhaya, kwakudingeka ukuba umkakhe amgade, ngoba ngezinye izikhathi kwakuvele kuthi zibaba, kodwa angakhumbuli lutho ngakho. Wayehona kabi abange umsindo njalo ebusuku futhi ngezinye izikhathi wayezabalaza ukuze aphaphame, esehefuzela.a

UMario wayenezimpawu ezivamile zokuphelelwa umoya. Isiwombe sokuphelelwa umoya lapho umuntu elele singathatha imizuzwana eyishumi kuya emizuzwini emibili noma emithathu. Ngokuvamile onenkinga uyapaquza edonsa umoya kabuhlungu abese ezumeka futhi, kodwa lokhu kuphelelwa umoya kwenzeka izikhathi eziningi phakathi nobusuku. Kunezinhlobo ezintathu zenkinga yokuphelelwa umoya.

Ukuphelelwa umoya okubangelwa ukuphazamiseka kwesimiso sezinzwa kwenzeka lapho ingxenye yobuchopho elawula ukuphefumula ingawukhiphi umyalo wokuba umuntu aphefumule njalo. Lapho umuntu ephelelwa umoya ngenxa yokuvaleka komgudu wokuphefumula, ingxenye engemva komphimbo isuke ivaleke ngci, okwenza kungadluli moya. Ukuphelelwa umoya okuxubile kuyinhlanganisela yako kokubili okungenhla futhi yikona okuvamile. Umuntu onanoma iyiphi yalezi zinkinga zokuphelelwa umoya angagcina esesimweni esifana ncamashi nesomuntu ongabuthi quthu zonke izinsuku!

Ukuphila kwabantu abanenkinga yokuphelelwa umoya kuhlala kusengozini, ngoba kungavele kuthi fipha besemsebenzini noma lapho beshayela imoto. Bangase babe nomfutho ophakeme wegazi, inhliziyo ivuvukale, futhi babe sengozini enkulu yokufa uhlangothi noma yokumelwa yinhliziyo. UDkt. William Dement waseStanford University ulinganisela ukuthi minyaka yonke kufa abantu baseMelika abangu-38 000 ngenxa yezinkinga zemithambo yenhliziyo ezibangelwa ukuphelelwa umoya lapho belele.

Nakuba kuvame kakhulu kwabesilisa abakhuluphele asebevile eminyakeni engu-40, ukuphelelwa umoya kungenzeka kumuntu wanoma ibuphi ubudala, ngisho nasezinganeni ezincane imbala. Kunezindlela eziningana zokukwelapha—zonke okungcono uma ziqondiswa uchwepheshe wezinkinga zokulala. Indlela ephumelela kakhulu yokwelapha ukuphelelwa umoya engahileli ukuhlinzwa, ukusetshenziswa komshini ovimbela ukuvaleka komgudu womoya. Ogulayo ufaka isifonyo sokuphefumula emakhaleni ebusuku, bese umshini (ocushwe ngudokotela) umnika umthamo ofanele womoya odingekayo ukuze angaphelelwa umoya. Uma lokhu kungayixazululi inkinga, kunezinqubo eziningana zokuhlinza, kuhlanganise nokusebenzisa i-laser noma amaza akhipha imisebe ukuze kusikwe izicubu ezingadingekile ezivala umphimbo.

Isifo Sobuthongo

Enye inkinga yokulala edinga ukunakekela kwezokwelapha isifo sobuthongo—inkinga yezinzwa zobuchopho ebangela ukozela okukhulu emini. Ngokwesibonelo, uBuck wayehlale ozela. Wayevele azumeke kungazelelwe, ngisho nasemihlanganweni ebalulekile. Waqala ukuphatha okhiye esandleni ukuze uma kwenzeka ezumeka, bamvuse lapho bewa. Wabe eseba ne-cataplexy—ukugula okumenza axegelwe amadolo abese ewa lapho ethukile. Kamuva kwabonakala izimpawu zokuhluleka ukunyakaza lapho evuka kanye nokudungeka kwengqondo ngezikhathi ezithile ngaphambi nje kokuba azumeke.

Ngokuvamile isifo sobuthongo siqala lapho umuntu eneminyaka ephakathi kweyishumi nengu-30. Ngezinye izikhathi abanalesi sifo baba nalokho okuthiwa ukuziphatha okuzenzakalelayo, lapho bebonakala khona bephile kahle kodwa bangaboni ukuthi side kangakanani isikhathi esesidlulile. Inkinga ngalesi sifo iwukuthi kuphela iminyaka singahlonzwa, kuyilapho onaso ebhekwa njengevila, isinothongwana, noma njengomuntu oyinqaba. Okwamanje kuthiwa aselapheki, kodwa izimpawu zingadanjiswa ngemithi nangokushintsha indlela yokuphila—okunamazinga ahlukahlukene empumelelo.b

Ezinye Izinkinga Zokulala

Kunezinye izifo ezimbili, ngezinye izikhathi ezihambisanayo, ezithinta amalunga omzimba ngokuqondile, zibangele ukuqwasha okuphikelelayo. Esinye sazo ukudikiza komzimba ngezikhathi ezithile, lapho imilenze, ngezinye izikhathi nezingalo, kunyakaza khona uma umuntu elele. Cabanga ngoMichael. Ukuhlola kwabonisa ukuthi iziwombe zokudikiza komzimba ngezikhathi ezithile zazimvusa izikhathi ezingaba ngu-350 ubusuku ngabunye!

Esinye isifo esemilenze eyaluzayo,c lapho imizwa esekujuleni kwemilenze namadolo ibangela khona ukuluma kwemilenze, okwenza ogulayo angakwazi ukulala. Nakuba lesi sifo ngezinye izikhathi kuthiwa sibangelwa ukungawuvivinyi umzimba noma ukungajikelezi kahle kwegazi, kwezinye izimo kubonakala sihlobene nokuphuza iziphuzo ezine-caffeine. Kuyaziwa ukuthi ukuphuza utshwala nakho kuyasibhebhethekisa lesi sifo ngezinye izikhathi.

Ukuququda amazinyo kungenye futhi inkinga yokulala. Uma kwenzeka njalo, kungabangela ukukhumuzeka okubi kwamazinyo nobuhlungu obukhulu bemihlathi, okungaholela ekuqwasheni okukhulu. Kuye ngokuthi inkinga ingakanani, izindlela zokuyelapha ziyahlukahluka kusuka ekuhlinzweni umlomo kuya ekusebenziseni isivikela-mazinyo ebusuku.

Ukucabangela kwethu ezimbalwa zezinkinga eziningi zokulala kubonisa ukuthi kungaba yingozi ukuzishalazela. Kungase kube lula noma kube nzima ukuzelapha, kodwa ngokuvamile kuyadingeka. Uma wena noma othandekayo wakho enenkinga yokuqwasha noma enezimpawu zanoma iyiphi inkinga enkulu yokulala, kungaba ukuhlakanipha ukuthola usizo lochwepheshe ngokushesha. Ngisho noma ukwelashwa kungaziqedi nyá lezi zinkinga, kungase kuzinciphise impela izingozi ezihilelekile futhi kwenze kube lula kubo bonke ukubekezelela isimo. Khona-ke, esikhathini esizayo, lapho kugcwaliseka izithembiso zeBhayibheli, “akekho ohlala khona oyothi: ‘Ngiyagula.’ ” Konke ukugula kuyosuswa ngokuphelele lapho uNkulunkulu enza “konke kube kusha.”—Isaya 33:24; IsAmbulo 21:3-5.

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Ukwelashelwa izinkinga zokulala kufanele kwenziwe ngaphansi kokuqondisa kukadokotela

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Ukuhona kungase kube uphawu lokuphelelwa umoya

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Isifo sobuthongo ngokuvamile siqondwa kabi njengobuvila

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Imishini eqondisa umgudu womoya ingasiza ekwelapheni ukuphelelwa umoya