Umhlahlandlela wezinsiza zokulala: Yikuphi ongakhetha kukho?

Imfundo Yezempilo

Ngu-3 ekuseni futhi ubulokhu ujikijela futhi ujika amahora. Sekungokwesithathu kuleli sonto ungeniswa umoya wobuthongo futhi uthola ithemba lokulala okuqinile.

Awuwedwa.

80% Abantu bathi banenkinga yokulala okungenani kanye ngesonto, ngokusho konyaka we-2018 Imibiko yabathengi ucwaningo. Njengoba bebaningi kangaka abalwela ukuvala iso, akufanele kusimangaze-ke ukuthi izinsizakusebenza zokulala ziyibhizinisi elichumayo. Amakhasimende ase-US asebenzisa amashumi ezigidigidi zamadola unyaka nonyaka kukho konke kusuka kwizithasiselo zamakhambi kuya emithini yokulala kadokotela ekufuneni ukulala okungcono.

Ukungalali kuyinkinga enkulu, kepha ochwepheshe bayaxwayisa ukuthi kunezinzuzo nobubi kuzo zonke izinsiza zokulala ezithengiswayo. Abaningi abanayo imininingwane eminingi yesayensi efakazela ukusebenza kwabo. Futhi abanye bayasebenza, kepha kube nemiphumela engemihle — njengokukhathazeka kwasekuseni. Futhi izikhathi eziningi usizo lokulala lusebenza njenge-Band-Aid, lufihla ubuso, kepha alutholi impande yangempela yenkinga yakho yokulala. Kungaba inkinga yezempilo efana nokuphazamiseka kokulala okuphefumulayo (isifo sokuphefumula esihlobene nokulala) noma isifo semilenze esingazinzile (isifo sokunyakaza esihlobene nokulala). Ezinye izinkinga zokulala zidinga ukuhlolwa kwezokwelapha futhi, imvamisa, ukungenelela kwezokwelapha okubhekiswe enkingeni.

Alukho usizo lokulala oluyi-100% ngaphandle kwengozi, kusho UScott Kutscher, MD , uprofesa ohlobene nomtholampilo wezifo zengqondo nokuziphatha e Isikhungo Sokulala SaseStanford . Le mithi ingadala ukweqisa ngokweqile, noma, ngokumangazayo, yenze abantu bazizwe sengathi abakwazi ukulala nhlobo. Wonke umuntu wehlukile. Futhi lokho esikuntulayo ukuqonda ngamakhemikhali e-neuro yomuntu ngamunye kanye nekhono lokuthi, 'Kulungile, lesi yisinqumo esifanele kuwe.'

Iyiphi inketho engenazidakamizwa yokulala?

Ukuqwasha kuchazwa ngokukhululekile njengobunzima bokuwela noma ukuhlala ulele ukozela kosuku olulandelayo. Kubhekwa njengokuqwasha okungapheli uma kwenzeka ubusuku obuthathu noma ngaphezulu ngesonto izinyanga ezintathu noma ngaphezulu. Ochwepheshe bemithi yokulala bavame ukusikisela ukwelashwa kokuziphatha kwengqondo kubantu abanenkinga yokuqwasha futhi abangakutholi ukuphumula ngokwanele. Itkubonakala kuzuza imiphumela efanayo namaphilisi okulala ngaphandle kwemiphumela emibi engaba khona, kusho UVishesh Kapur, MD , uprofesa wezokwelapha emkhakheni we-pulmonary, ukunakekelwa okubucayi, nemithi yokulala e Isikole Sezokwelapha sase-University of Washington .Ukwelashwa kuhilela:

• Ukushintsha indlela ocabanga ngayo ngokulala (isb., Esikhundleni sokukhathazeka ngokuntuleka kokulala, qonda ukuthi wonke umuntu unenkinga yokulala ngezikhathi ezithile).
• Ukuzijwayeza ukwelapha ukuphumula , njengokuphefumula okujulile.
• Ukufunda ukuhlanzeka okuhle kokulala , okungenza ukuthi kube lula kakhulu ukuthi uzolala kahle ebusuku. Isibonelo, ungaphuzi i-caffeine kusihlwa futhi ugcine igumbi lakho lokulala endaweni yokushisa ekhululekile.

Ukwelashwa kuvame ukuhlinzekwa ngudokotela wezengqondo womtholampilo. Kungcono ukubheka eyodwa enesizinda ekusizeni ukuguqula imikhuba yokulala.

Yiluphi usizo olungcono kakhulu lwemvelo lokulala?

Kunzima ukuphendula. Izifundo ezinkulu, eziklanywe kahle zesayensi ngezinsiza zemvelo zokulala — ikakhulu eziqukethe izithako zokudla namakhambi — zimbalwa futhi ziqhelelene kakhulu. Izifundo eziningi laphaya zinokutholakala okungahambelani.

Kubalulekile futhi ukuqaphela ukuthi izinsiza zokulala zemvelo azivunyelwe yi-U.S. Food and Drug Administration (FDA), okusho ukuthi azenzi ukuhlolwa okunzima kokuphepha nokusebenza njengezinye izidakamizwa. Futhi njengoba zingalawulwa, ukwakheka namandla okusetshenziswa kungahluka kusuka kumkhiqizi othile kuye komunye ngisho neqoqwana elilodwa kuya kwelinye.

Izindaba ezimnandi: Amakhambi amaningi emvelo, atholakala kalula ezitolo zezidakamizwa, ezitolo, nasezitolo zokudla ezempilo, athathwa njengaphephile ukuwasebenzisela isikhathi esifushane, kanti imiphumela emibi ijwayelekile. Uma zenzeka, zivela kakhulu ngesimo sekhanda nezinkinga zokugaya ukudla, ezifana nesicanucanu, amajaqamba, nohudo.

Abantu abaningi bangakwazi ukusebenzisa usizo lokulala isikhathi esifushane ngaphandle kwemiphumela emibi, kusho uDkt Kapur.Kepha lokho akusho ukuthi isikhathi eside ayikho imiphumela. Izingozi zesikhathi eside kaningi azivivinywanga.

Uma ufuna ukuzama insiza yokulala yemvelo, kufanele uhlale ukhuluma nodokotela wakho kuqala, kepha nazi izinketho ezimbalwa ezithandwayo.

Impande yeValerian

Impande yeValerian umuthi ovela esitshalweni se-valerian esitshalwe eYurophu, eNyakatho Melika nase-Asia. A ukubuyekezwa kwezifundo ubheke ukulala ne-valerian, okushicilelwe kumagazini Ukubuyekezwa Kwemithi Yokulala, akatholanga mehluko ophawulekayo phakathi kwe-valerian ne-placebo, kungaba kubantu abaphilile noma kubantu abanokuphazamiseka kokulala okujwayelekile noma ukuqwasha.

Noma kunjalo, abanye abantu bathola i-valerian isebenza ngempumelelo-imvamisa ekubasizeni ukuthi balale ngokushesha. Akekho onesiqiniseko sokuthi ingasebenza kanjani (uma isebenza), kodwa abacwaningi bacabanga ukuthi ingakhuphula ikhemikhali ebuchosheni elinomphumela wokuzola. Impande yeValerian ayinconyelwe abesifazane abakhulelwe noma abancelisayo noma kulabo abathatha imishanguzo yokuthambisa efana nezidambisi zokucindezela kanye nezidakamizwa ezilwa nokukhathazeka.

I-Melatonin

I-Melatonin yihomoni eyenzeka ngokwemvelo ekhiqizwa ubuchopho. Iyanda ebusuku, iphendula ubumnyama, futhi iyancipha emini. Isiza umzimba ukuthi ulawule umjikelezo wokulala nokuvuka (obizwa ngesigqi se-circadian), yingakho izithako ze-melatonin zibonakala ziphumelela kakhulu kubantu abanezinkinga zokulala ezihlobene ne-jet lag noma umsebenzi wokushintsha. Kubukeka sengathi kusebenza kahle kubantu abanobunzima bokulala (okubizwa nge-latency yokulala), kusho ochwepheshe ku IPenn Medicine ePhiladelphia. Kepha ngoba inokuphila okufushane, okusho ukuthi umzimba uyicubungula ngokushesha, kungahle kungabi kuhle kubantu abavuka kakhulu ebusuku, kusho uDkt Kutscher.

IMelatonin ingaxhumana nenani elifanele lezidakamizwa. Ungayithathi uma uthatha amaphilisi okulala, ama-nonsteroidal anti inflammatories (ama-NSAID), ama-corticosteroids, ama-thinner egazi, ama-antipsychotic, kanye / noma izidakamizwa ezisetshenziselwa ukwelapha ukudangala, ukukhathazeka, noma umfutho wegazi ophezulu. Ngoba isithako sayo esisebenzayo yi-hormone, ingaba nemiphumela kuma-hormone okuzala. UMelatonin unjalo akunconyelwe ukusetshenziswa ezinganeni noma kwabesifazane abakhulelwe noma abancelisayo ngaphandle kwemvume kadokotela.

Magnesium

Magnesium imaminerali edliwayo etholakala kwimifino enamaqabunga, amantongomane, ubhontshisi, okusanhlamvu okuphelele nokunye ukudla. Kubalulekile ekwenziweni kwemisebenzi yomzimba, kufaka phakathi ukulala. Ucwaningo ngokusetshenziswa kwezithako ze-magnesium njengosizo lokulala lilinganiselwe, kepha kukodwa funda kusuka ku-2012, abantu asebekhulile abathatha i-500 mg ye-magnesium oxide njalo ebusuku ngamasonto ayisishiyagalombili bakwazi ukulala ngokushesha futhi bahlala belele isikhathi eside kunezifundo ezithatha i-placebo.

Kucatshangwa ukuthi ukushoda kwe-magnesium kungadala izinkinga esigqini somzimba sokujikeleza futhi kunciphise amazinga e-melatonin. IMagnesium futhi isiza ukukhulisa i-neurotransmitter GABA, ekusiza uzizwe ukhululekile futhi uzolile. Ukwengezwa kweMagnesium kungaphazamisa ukumuncwa kwemithi efana nama-antibiotic, futhi kungasebenzisana nabanye, njengemithi yomfutho wegazi. Qhubeka ngokuqapha.

Yini usizo oluhle kakhulu lokuthenga esitolo?

Iningi lemithi yokulala ngaphandle kwamakhompiyutha imane iphindwe yahlanganiswa ama-antihistamine, kwesinye isikhathi enesidambisi sezinhlungu njenge-acetaminophen noma ibuprofen (cabanga UTylenol PM futhi U-Advil PM ). Ama-antihistamine yizidakamizwa ezisetshenziswa kakhulu ekwelapheni izimpawu zokungezwani komzimba kodwa futhi ezinemiphumela ethile yokuhlala phansi. Basiza ukukhuthaza ukozela ngokuvimba ikhemikhali elibizwa nge-histamine, elibamba iqhaza ekulawuleni ukuphaphama. Lezi zinsiza zokulala ze-OTC zitholakala kalula ezitolo zezidakamizwa nasezitolo ezinkulu.

Odokotela abaningi bathi akukho lutho olungalungile ngokuthatha i-antihistamine ngezikhathi ezithile ukukusiza ukuthi ulale. Kepha, bayaxwayisa ukuthi kungenzeka ungakutholi ukulala kwekhwalithi ephezulu usebenzisa eyodwa. Ungaba nemiphumela engemihle, kufaka phakathi i-grogginess yosuku olulandelayo (aka, i-hangover yokulala), umlomo owomile, imizwa yokukhathazeka, ukuhamba ngokulala nokudideka, ikakhulukazi uma usumdala. Abantu abaningi bakha ngokushesha ukubekezelela imiphumela yokudambisa yama-antihistamine, kwesinye isikhathi emasontweni ambalwa.

Amanye ama-antihistamine asemgwaqeni asetshenziswa kakhulu ukulala yilawa:

• I-Diphenhydramine,itholakale ku- UBenadryl , Zzzquil , futhi U-Aleve PM , phakathi kwabanye
• I-Doxylamine succinate, etholakala ku- I-Unisom , Nyquil , nabanye

Ama-antihistamine akufanele asetshenziswe yizingane ezingaphansi kweminyaka eyisithupha noma yinoma ngubani onezinkinga zokuphefumula njenge-asthma, i-glaucoma, izinkinga zokuchama (isibonelo, kusuka kwi-prostate enwetshiwe), isifo senhliziyo, umfutho wegazi ophakeme, noma izinkinga ze-thyroid. Uma ukhetha ukuthatha i-antihistamine ngezikhathi ezithile ukulala, hlukana nemikhiqizo ene-reliever yezinhlungu eyengeziwe ngaphandle kokuthi uyidinge.

Yini udokotela azoyibhalela ukulala?

Ngaphambi kokunikeza iphilisi lokulala, umhlinzeki wakho wezokunakekelwa kwempilo uzofuna ukukuhlola. Udokotela wakho angakucela ukuthi ugcine isigodo sokulala ukuze uhlole ukuthi ulala kangakanani, kukuthatha isikhathi esingakanani ukulala, njll. Kungenzeka ukuthi ukhishwe igazi ukubona ukuthi unenkinga yezokwelapha eveza izinkinga zokulala, njengesifo segilo . Ungenza ngisho nesifundo sokulala ubusuku bonke, ukusiza ukuxilonga inkinga efana ne-apnea yokulala.

Uma udokotela wakho wezempilo ecabanga ukuthi iphilisi lokulala likulungele, uzokunikeza elilodwa ngokuya ngezimpawu zakho. Amanye amaphilisi okulala, njenge Ambien noSonata, sebenza kangcono kulabo abanenkinga yokulala. Abanye, njenge Lunesta futhi I-Restoril , ingcono kakhulu kulabo abanezinkinga zokuhlala belele.

Ngokuvamile, amaphilisi okulala enzelwe ukusetshenziswa isikhathi esifushane, kuhle isikhathi esingaphansi kwamasonto amabili.Inkomba ecacile eyenkinga yesikhashana, kusho uDkt. Kapur. Isibonelo, lapho kunokukhathazeka noma ingcindezi ezungeze umnqamulajuqu womsebenzi ozayo. Ukusetshenziswa kwesikhathi eside kungadala ukuncika, okwenza kube nzima kunakuqala ukulala kahle ngaphandle kokusebenzisa amaphilisi. Amaphilisi okulala awanayo imiphumela emibi, engafaka ukozela emini, isiyezi, futhi, kuyaqabukela, ukulala ukuhamba / ukushayela / ukudla. Amaphilisi okulala alandelayo ajwayelekile.

I-Benzodiazepines

Le mithi isetshenziswe amashumi eminyaka ukusiza ukuphatha izinkinga zokulala. Basebenza kwi-neurotransmitter GABA, engaba nomthelela wokuthula ebuchosheni. Izibonelo zifaka:

• UHalcion
• I-Restoril
• UDalmane

I-non-benzodiazepine hypnotics

Ngaphandle kokuthi igama lisho ukuthini, le mithi isebenza ngokufana ne-benzodiazepines, isiza ukukhulisa amazinga e-GABA ebuchosheni. Bakhomba ngokuncane kakhulu ama-GABA receptors kune-benzodiazepines, ngakho-ke bathambekele ekubeni nemiphumela emibi embalwa. Amanye amagama womkhiqizo afaka:

• Sonata
• Lunesta

Abamelene ne-Orexin receptor

Lezi yizigaba ezintsha zemithi ezisanda kuvunywa yi-FDA ngezinkinga zokulala. Basiza ukuvimba i-orexin, ikhemikhali yobuchopho ekwenza uzizwe uqaphile. Njenge-non-benzodiazepine hypnotics, bayakhetha kakhulu ekuhlosweni kwabo, ngakho-ke beza nemiphumela emibi embalwa. Okuwukuphela komphikisi we-orexin receptor okwamanje otholakalayo yiBelsomra (suvorexant).

Yini ngokuvamile hhayi enqunyelwe ukulala? Imithi elwa nokukhathazeka efana Xanax noma I-Ativan . Ngenkathi behlezi, bavame ukwenza imikhuba eminingi futhi ungakha ukubekezelelana kubo. Futhi bathambekele ekushintsheni indlela umuntu alala ngayo, kusho uDkt Kutscher. Bacindezela i-REM nokulala okujulile kwegagasi, izigaba ezimbili ezibaluleke kakhulu empilweni yomzimba nengqondo.

Yini okufanele uyicabangele ngaphambi kokuthatha usizo lokulala

Izinsiza zokulala zingaba yindlela enhle yokusebenzisa isikhathi esifushane, kodwa kungcono ukuthola okufakwayo nesiqondiso sikadokotela wakho ngaphambi kokuzama okukodwa.

Cabanga ngezinye izithasiselo nemithi oyiphuzayo -Ngisho noma ngabe i-OTC. Ukubhangqa usizo lokulala nemithi ebandayo, njengeNyquil, noma ezinye izidambisi-mkhuba kungadala ukwanda ngokweqile okuyingozi.

Abantu abathatha izikhuthazi ezifana Adderall , esetshenziselwa ukwelapha ukunakekelwa kokushoda (i-ADD) kanye ne-narcolepsy — ubuthongo obukhulu emini — ivame ukukhononda ngezinkinga zokulala. Udokotela wakho angakweluleka ngosizo lokulala noma ashintshe isikhathi sesikhuthazi ukunciphisa imiphumela yasebusuku. Ngamanye amagama, udokotela wakho angadinga ukulungisa imithi yakho kanye nemithamo yayo.

Buza ukuthi ngabe iminyaka yakho noma isimo siphakamisa ingozi yakho . Izinsiza eziningi zokulala zisebenza kumahomoni nakumakhemikhali obuchopho, ngakho-ke abesifazane abakhulelwe noma abancelisayo, izingane kanye nabantu asebekhulile kufanele baqaphele ikakhulukazi. Noma ungangena kwesinye salezi zigaba, usengakwazi ukuthatha usizo lokulala.

Kunenqwaba yezinketho ezitholakalayo, kusho uDkt Kutscher. Okusemqoka ukuqonda ukuthi imiphi imithi enokuxhumana okuncane kakhulu nezinto ezisivele zithathiwe kanye nokwenza isiqiniseko sokuthi isiguli siyayazi imiphumela emibi engaba khona. Ngokwelashwa okulungile, uzolala kangcono maduze.