Isikhokelo sezixhobo zokulala: Zithini izinto onokukhetha kuzo?

Imfundo yezeMpilo

Ngu-3 kusasa kwaye ubulahla kwaye ujika iiyure. Lityeli lesithathu kule veki ungenwe ngumoya wobuthongo kwaye uya uzulahlela ukozela okuthile.

AWUKHO wedwa.

80% Abantu bathi banengxaki yokulala ubuncinci kube kanye ngeveki, ngokwe-2018 IiNgxelo zabaThengi uphando. Ngabaninzi kangaka abalwa neso esivaliweyo, akufuneki ukuba kothuse kakhulu, ke, ukuba izixhobo zokulala zilishishini elinenkqubela phambili. Abathengi base-US bachitha amashumi ezigidi zeedola unyaka nonyaka kuyo yonke into ukusuka kwizongezo zemifuno ukuya kunyango lwamayeza amiselweyo kwimfuno yokulala okungcono.

Ukunqongophala kokulala yingxaki enkulu, kodwa iingcali ziyalumkisa ukuba kukho izinto ezilungileyo nezingalunganga kuzo zonke izinto zokulala ezithengiswayo. Uninzi alunazo iinkcukacha ezininzi zesayensi ezibonisa ukusebenza kwazo. Ukanti abanye bayasebenza, kodwa baneziphumo ebezingalindelekanga-njengokuqaqamba kwasekuseni. Kwaye amaxesha amaninzi uncedo lokulala lusebenza njenge-Band-Aid, imaski, kodwa ungaze ufumane eyona ngcambu yengxaki yakho yokulala. Isenokuba ngumcimbi wezempilo ofana nokuthintela ukuphefumla xa ulele (isifo esinxulumene nokuphefumla xa ulele) okanye isifo semilenze esingazinzanga (isifo sokuhamba esinxulumene nokulala). Ezinye iingxaki zokulala zifuna uvavanyo lwezonyango kwaye, ngesiqhelo, ungenelelo lonyango olujolise kwingxaki.

Akukho ncedo lokulala oluyi-100% ngaphandle komngcipheko, utsho UScott Kutscher, MD , Unjingalwazi onxulumene nonyango lwezonyango kunye nokuziphatha kwisayensi kwi IZiko lezeNzululwazi yokulala eStanford . Ezi ziyobisi zingabangela ukugqithisa, okanye, ngokukrakra, kwenza abantu bazive ngathi abanako ukulala nonke. Wonke umntu wahlukile. Kwaye into esisweleyo kukuqonda ikhemistri yomntu ngamnye ye-neuro kunye nokukwazi ukuthi, 'Kulungile, olu lukhetho olufanelekileyo kuwe.'

Yeyiphi eyona ndlela ilungileyo yokungabinakho ukulala?

Ukuphuthelwa kuchazwa ngokungafaniyo njengobunzima bokuwa okanye ukulala ubuthongo bosuku olulandelayo. Kucatshangelwa ukungalali okungapheliyo ukuba kwenzeka ubusuku obuthathu okanye nangaphezulu ngeveki ezintathu okanye nangaphezulu. Iingcali zamayeza okulala zihlala zicebisa ukuba unyango lokuziphatha kubantu abanengxaki yokuqaqanjelwa sisisu kwaye abalali ngokwaneleyo. Itkubonakala ngathi kufezekiswa iziphumo ezifanayo kwiipilisi zokulala ngaphandle kwemiphumo emibi, utsho IVishesh Kapur, MD , Unjingalwazi kwezamayeza kwicandelo lemiphunga, ukukhathalelwa okunzulu, kunye namayeza okulala e IYunivesithi yaseWashington School of Medicine .Unyango lubandakanya:

• Ukutshintsha indlela ocinga ngayo ngokulala (umzekelo, endaweni yokuba nexhala lokungalali, qonda ukuba wonke umntu unengxaki yokulala amaxesha ngamaxesha).
• Ukuziqhelanisa nokunyanga , ezinje ngokuphefumla ngokunzulu.
• Ukufunda ucoceko lokulala olufanelekileyo , ezinokuthi zenze ukuba kunokwenzeka ukuba ufumane ubuthongo obuhle ebusuku. Umzekelo, musa ukusela i-caffeine ngokuhlwa kwaye ugcine igumbi lakho lokulala kubushushu obutofotofo.

Unyango ngokubanzi lubonelelwa ngugqirha wezengqondo. Kungcono ukujonga enye enemvelaphi ekuncedeni ukutshintsha imikhwa yokulala.

Yeyiphi eyona nto iluncedo yendalo yokulala?

Kunzima ukuphendula. Izifundo ezikhulu, eziyilwe kakuhle zesayensi kwizinto zendalo zokulala-ikakhulu ezibandakanya ukutya kunye nezongezo zemifuno-bambalwa kwaye bakude. Uninzi lwezifundo ezikhoyo phaya luneziphumo ezingangqinelaniyo.

Kwakhona kubalulekile ukuba uqaphele ukuba izixhobo zokulala zendalo azivunywanga yi-U.S. Food and Drug Administration (i-FDA), oko kuthetha ukuba abayi kuvavanywa ngokungqongqo ukhuseleko kunye nokusebenza njengezinye iziyobisi. Kwaye ekubeni zingalawulwa, iifomathi kunye neepotency zinokwahluka ukusuka komnye umenzi ukuya komnye kwaye nokuba ibhetshi enye iye kwenye.

Iindaba ezimnandi: Uninzi lwamayeza endalo, afumaneka ngokulula kwivenkile ethengisa iziyobisi, ezokutya, kunye neendawo zokutya, zithathwa njengezikhuselekileyo ukuba zisetyenziselwe ixesha elifutshane, kwaye iziphumo ebezingalindelekanga zihlala zingaqhelekanga. Xa zisenzeka, ubukhulu becala ziza ngohlobo lweentloko kunye nemicimbi yokugaya ukutya, enje ngesicaphucaphu, iicramps, kunye norhudo.

Abantu abaninzi banakho ukusebenzisa uncedo lokulala ixesha elincinci ngaphandle kweziphumo ebezingalindelekanga, utshilo uGqirha Kapur.Kodwa oko akuthethi ukuba ixesha elide akukho ziphumo. Umngcipheko wexesha elide uhlala ungakhange uvavanywe.

Ukuba ufuna ukuzama ukulala ngendalo, kuya kufuneka uthethe nogqirha wakho kuqala, kodwa Nazi iindlela ezimbalwa ezithandwayo.

Ingcambu yeValerian

Ingcambu yeValerian isityalo esivela kwisityalo se-valerian esikhule eYurophu, eMntla Melika naseAsia. A uphononongo lwezifundo ujonge ukulala kunye ne-valerian, epapashwe kwiphephancwadi Ukuphonononga amayeza okulala, akafumananga mahluko ubalulekileyo phakathi kwe-valerian kunye ne-placebo, nokuba ngabantu abasempilweni okanye kubantu abanokuphazamiseka kokulala ngokubanzi okanye ukulala.

Okwangoku, abanye abantu bafumana i-valerian esebenzayo-ihlala ibanceda ukuba balale ngokukhawuleza. Akukho mntu uqinisekile ngokwenene ukuba ungasebenza njani (xa usenza), kodwa abaphandi bacinga ukuba inokunyusa imichiza kwingqondo enesiphumo sokuthomalalisa. Ingcambu yeValerian ayikhuthazwanga kwabasetyhini abakhulelweyo okanye abancancisayo okanye abo bathatha amayeza okuhlala njengamachiza oxinzelelo kunye neziyobisi ezichasayo.

IMelatonin

IMelatonin yincindi yedlala eyenzeka ngokwemvelo ngengqondo. Iyanda ebusuku, ngokuphendula ubumnyama, kwaye iyancipha emini. Inceda umzimba ukuba ulawule umjikelo wokulala (obizwa ngokuba yi-circadian rhythm), yiyo loo nto izongezo ze-melatonin zibonakala zisebenza kakhulu kubantu abaneengxaki zokulala ezinxulumene ne-jet lag okanye umsebenzi wokutshintsha. Kukwabonakala kusebenza kakuhle kubantu abanobunzima bokulala (ekuthiwa bubuthongo bokulala), zitsho iingcali Amayeza ePenn ePhiladelphia. Kodwa ngenxa yokuba inobomi obufutshane, oko kuthetha ukuba umzimba uyenza ngokukhawuleza, isenokungabi yinto efanelekileyo kubantu abavuka kakhulu ebusuku, utshilo uGqirha Kutscher.

IMelatonin inokusebenzisana nenani elifanelekileyo leziyobisi. Musa ukuyithatha ukuba uthatha iipilisi zokulala, ii-nonsteroidal anti inflammatories (NSAIDs), ii-corticosteroids, ii-thinner zegazi, ii-antipsychotic, kunye / okanye iziyobisi ezisetyenziselwa ukunyanga uxinzelelo, uxinzelelo, okanye uxinzelelo lwegazi. Ngenxa yokuba isithako sayo esisebenzayo yihomoni, inokuba nefuthe kwiihomoni zokuzala. UMelatonin unjalo ayikhuthazwa ukuba isetyenziswe ebantwaneni okanye kwabasetyhini abakhulelweyo okanye abancancisayo ngaphandle kwemvume kagqirha.

Magnesium

Magnesium yiminerali yokutya efumaneka kwimifuno enamagqabi, amandongomane, iimbotyi, ukutya okuziinkozo kunye nokunye ukutya. Kubalulekile ekubulaweni kwemisebenzi yomzimba, kubandakanya ukulala. Uphando ngokusetyenziswa kwezincedisi zemagniziyam njengoncedo lokulala lilinganiselwe, kodwa kwelinye ukufunda ukusuka kwi-2012, abantu abadala abathatha i-500 mg ye-magnesium oxide qho ebusuku iiveki ezisibhozo bakwazi ukulala ngokukhawuleza kwaye bahlala belele ixesha elide kunezifundo ezithatha indawo ye-placebo.

Kucingelwa ukuba ukunqongophala kwemagniziyam kunokubangela iingxaki kwisingqi somzimba kwaye kunciphise amanqanaba e-melatonin. I-Magnesium ikwanceda ukunyusa i-neurotransmitter GABA, ekunceda ukuba uzive ukhululeke kwaye uzolile. Unyango lweMagnesium lunokuphazamisa ukufunxwa kwamayeza anje ngee-antibiotics, kwaye inokusebenzisana nabanye, njengamayeza oxinzelelo lwegazi. Qhubeka ngononophelo.

Yeyiphi eyona nto ilungileyo yokulala ekhawuntareni?

Uninzi lwamayeza okulala ngaphezulu kwekhawuntareni aphindaphindiwe ama-antihistamines, ngamanye amaxesha ngentlungu yokuphelisa njenge-acetaminophen okanye ibuprofen (cinga UTylenol PM kwaye PM embi ). I-Antihistamines ngamachiza aqhelekileyo asetyenziselwa ukunyanga iimpawu zokungabikho komzimba kodwa aneempembelelo ezithile. Banceda ukukhuthaza ukozela ngokuthintela imichiza ebizwa ngokuba yi-histamine, edlala indima kulawulo lokuvuka. Ezi zixhobo zokulala ze-OTC zifumaneka ngokulula kwiivenkile ezithengisa iziyobisi nakwiivenkile ezinkulu.

Uninzi loogqirha bathi akukho nto iphosakeleyo ngokuthatha i-antihistamine ngamanye amaxesha ukukunceda ulale. Kodwa, balumkisa ukuba akunakufane ufumane umgangatho ophezulu wokulala usebenzisa enye. Unokubandezeleka kwiziphumo ebezingalindelekanga, kubandakanya i-grogginess yosuku olulandelayo (aka, sleep hangover), umlomo owomileyo, iimvakalelo zokuphazamiseka, ukuhamba ngokulala, kunye nokudideka, ngakumbi ukuba ukhulile. Uninzi lwabantu ngokukhawuleza lwakha unyamezelo kwiziphumo ze-antihistamines, ngamanye amaxesha kwimicimbi yeeveki.

Ezinye ze-antihistamines ezingaphezulu kwe-counter ezisetyenziselwa ukulala zi:

• Idiphenhydramine,ifunyenwe kwi UBenadryl , Zzzquil , kunye Aleve PM , phakathi kwabanye
• I-Doxylamine succinate, efumaneka kuyo Unisom , Nyquil , kunye nabanye

Ii-antihistamines akufuneki zisetyenziswe ngabantwana abangaphantsi kweminyaka emithandathu okanye nangubani na onemiba yokuphefumla njenge-asthma, glaucoma, iingxaki zokuchama (umzekelo, ukusuka kwiprostate eyandisiweyo), isifo sentliziyo, uxinzelelo lwegazi oluphezulu, okanye iingxaki ze-thyroid. Ukuba ukhetha ukuthatha i-antihistamine ngamanye amaxesha ukuze ulale, cima iimveliso ezinokuthomalalisa iintlungu ngaphandle kokuba uyayifuna.

Yintoni eya kumiselwa ngugqirha ukuze alale?

Ngaphambi kokumisela ipilisi yokulala, umboneleli wakho wezempilo uya kufuna ukukuvavanya. Ugqirha wakho angakucela ukuba ugcine ilog yokulala ukuze uvavanye ukuba ulala kangakanani, kuthatha ixesha elingakanani ukuba ulale, njalo njalo.Ukuba unegazi elitsalwayo ukubona ukuba unengxaki yonyango evelisa iingxaki zokulala, ezinjengesifo sedlala lengqula. . Unokwenza isifundo sokulala ubusuku bonke, ukunceda ukuxilonga umba onjenge-apnea yokulala.

Ukuba ugqirha wakho ucinga ukuba ipilisi yokulala ikulungele, uya kukumisela enye ngokusekelwe kwiimpawu zakho. Ezinye iipilisi zokulala, ezinje Ambien kunye noSonata, sebenza ngcono kwabo banengxaki yokulala. Abanye, abanjengo ILunesta kwaye Ukubuyisela , Zilungele abo banemicimbi yokuhlala belele.

Ngokubanzi, iipilisi zokulala zisetyenziselwa ixesha elifutshane, zilungele ixesha elingaphantsi kweeveki ezimbini.Owona mqondiso ucacileyo yingxaki yethutyana, utshilo uGqirha Kapur. Umzekelo, xa kukho ixhala okanye uxinzelelo olujikeleze umhla wokugqibela womsebenzi. Ukusetyenziswa kwexesha elide kunokubangela ukuxhomekeka, okwenza kube nzima kunangaphambili ukulala kakuhle ngaphandle kokusebenzisa iipilisi. Iipilisi zokulala azinazo iziphumo ebezingalindelekanga, ezinokubandakanya ukozela emini, isiyezi, kwaye, kunqabile, ukulala ukuhamba / ukuqhuba / ukutya. Ezi pilisi zokulala zilandelayo ziqhele ukumiselwa.

IiBenzodiazepines

La machiza asetyenziswe amashumi eminyaka ukunceda ukulawula iingxaki zokulala. Basebenza kwi-GABA ye-neurotransmitter, enokuba nefuthe lokuthomalalisa kwingqondo. Imizekelo ibandakanya:

• IHalcion
• Ukubuyisela
• UDalmane

I-non-benzodiazepine hypnotics

Ngaphandle kokuba igama lithetha ntoni, la machiza asebenza ngokufanayo kwi-benzodiazepines, enceda ukuphakamisa amanqanaba e-GABA kwingqondo. Zijolise kancinci kwi-GABA receptors kune-benzodiazepines, ngenxa yoko bathambekele ekubeni neziphumo ebezingalindelekanga ezimbalwa. Amanye amagama egama kubandakanya:

• Sonata
• ILunesta

Abachasi be-Orexin receptor antagonists

Olu luhlobo olutsha lwamachiza asandula ukuvunywa yi-FDA kwimiba yokulala. Bayanceda ukuvimba i-orexin, ikhemikhali yengqondo ekwenza uzive uphaphile. Njenge-non-benzodiazepine hypnotics, bakhetha ngakumbi ekujoliseni kwabo, ke beza neziphumo ebezingalindelekanga ezimbalwa. Oyena mntu uphikisana ne-orexin receptor ekhoyo ngoku yiBelsomra (suvorexant).

Yintoni ngokubanzi hayi emiselweyo ukulala? Amayeza okulwa noxinzelelo anje Xanax okanye Ativan . Ngelixa behleli phantsi, bahlala benokwenza imikhwa ngakumbi kwaye unokwakha unyamezelo kubo. Baye bathambekele ekutshintsheni indlela umntu alala ngayo, utsho uGqirha Kutscher. Bacinezela i-REM kunye nokulala okunzulu kwamaza, amanqanaba amabini abaluleke kakhulu empilweni yomzimba nengqondo.

Yintoni omele uyiqwalasele ngaphambi kokuba uthathe uncedo lokulala

Izinto zokulala zinokuba yinto elungileyo yokusebenzisa ixesha elifutshane, kodwa kungcono ufumane igalelo likagqirha kunye nesikhokelo ngaphambi kokuzama enye.

Cinga ngezinye izongezo kunye namayeza owathathayo -Nokuba ngaba zi-OTC. Ukudibanisa uncedo lokulala kunye neyeza elibandayo, njengeNyquil, okanye ezinye izinto zokuthintela uxinzelelo kunokubangela ukugqithisa okuyingozi.

Abantu bathatha izikhuthazi ezifana Adderall , esetyenziselwa ukunyanga ingxaki yokunqongophala kwengqondo (ADD) kunye ne-narcolepsy-ubuthongo obukhulu basemini-bahlala bekhalaza ngeengxaki zokulala. Ugqirha wakho unokucebisa ngoncedo lokulala okanye atshintshe ixesha lesishukumisi ukunciphisa iimpembelelo zobusuku. Ngamanye amagama, ugqirha wakho unokufuna ukwenza amayeza akho kunye needosi zawo.

Buza ukuba ubudala bakho okanye imeko iphakamisa umngcipheko . Uninzi lwezixhobo zokulala zisebenza kwihomoni nakwiikhemikhali zobuchopho, ke abantu basetyhini abakhulelweyo okanye abancancisayo, abantwana kunye nabantu abadala kufuneka balumke ngakumbi. Nokuba uwela kwelinye lala macandelo, usenokukwazi ukuthatha uncedo lokulala.

Zininzi izinto onokukhetha kuzo, utshilo uGqirha Kutscher. Isitshixo kukuqonda ukuba ngawaphi amayeza anonxibelelwano oluncinci kunye nezinto esele zithathiwe kunye nokuqinisekisa ukuba isigulana siyazazi iziphumo ezinokubakho. Ngonyango olufanelekileyo, uya kulala ngcono kungekudala.