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Izibalo zokulala 2021

Izibalo zokulala 2021Izindaba

Ufanele ulale kangakanani? | Yini inkinga yokulala? | Zivame kangakanani ukuphazamiseka kokulala? | Izibalo zokulala ngocansi | Izibalo zokulala ngokweminyaka | Izibalo zosizo lokulala | Ukulala nempilo yonke | Izindleko | Izimbangela zokuphazamiseka kokulala | Ukwelashwa | Imibuzo evame ukubuzwa | Ucwaningo





Ukulala kahle ebusuku kungenye yezinto ezibaluleke kakhulu ongayenza empilweni yakho. Ngesikhathi sokulala, umzimba ungaphumula futhi ululame usuku olusha. Ukungalali ngokwanele ngenxa yesifo sokulala kungathinta impilo yakho, injabulo yakho nokuphila kwakho isikhathi eside. Ake sibheke ezinye izibalo zokulala zakamuva ukuze siqonde kangcono ukuphazamiseka kokulala nokuthi ziyithinta kanjani impilo yonke.



Ufanele ulale kangakanani?

Ukungalali ngokwanele kungaba yingozi empilweni yakho ngokomzimba nangokwengqondo futhi kubangele ezinye izimpawu ezingamukeleki. Ukungahlangabezani nezidingo zakho zokulala kungadala ukungabi namandla, ukhumbule ukukhumbula izinto, isikhathi esincishisiwe sokunaka, ukucabanga okuncishisiwe, ukwenza ucansi okuncishisiwe, ukwenza izinqumo okungalungile, ukucasuka, ukulala emini nezinye izinguquko zemizwa.

Inani elifanele lokulala olidingayo lizoya ngeminyaka yakho, kepha ngokujwayelekile, izingane zidinga ukulala okuningi kunabantu abadala ukuxhasa ukukhula nentuthuko yazo. Nawu umhlahlandlela osizayo ovela ku- Izikhungo Zokulawulwa Nokuvikelwa Kwezifo (CDC) kunani lokuncoma lokulala umuntu okufanele alithole ngokuya ngeminyaka yakhe:

Izidingo zokulala ngokweminyaka

Ubudala Kudingeka amahora okulala
Izinyanga 0-3 14-17
4-11 izinyanga 12-16
Uneminyaka engu-1-2 ubudala 11-14
Iminyaka engu-3-5 10-13
Uneminyaka engu-6-12 ubudala 9-12
Uneminyaka engu-13-18 ubudala 8-10
Iminyaka engu-18-64 ubudala 7-9
65+ 7-8

Yini inkinga yokulala?

Ukungalali kahle njalo kungaba uphawu lokuthi unenkinga yokulala. Inkinga yokulala yisimo esidala ukungalali okungapheli futhi sibe nomthelela omubi ezingeni lomuntu lokuphila. Izinkinga zokulala ziyiqembu lezimo ezibonakala ngezinga eliphansi noma ubuningi bokulala, kusho Abhinav singh , MD, umqondisi wezokwelapha we-Indiana Sleep Center. Kwezinye izimo, lokhu kungafaka ikhwalithi ephansi yokuvuka ephazamisa ukusebenza kahle kosuku.



Uchwepheshe wezokunakekelwa kwempilo angaxilonga umuntu onesifo sokulala uma enezimpawu ezithile ezifana nobunzima bokulala ebusuku nokulala ngokweqile emini. Ngemuva kokuhlolwa ngokuphelele komtholampilo ngudokotela wakho, okubandakanya umlando oningiliziwe wokwethula izikhalazo, izingodo zokulala, kanye nezifundo zokulala, lokho kutholakala kungatholakala, kusho uDkt Singh. Kunezigaba eziyisikhombisa zokuphazamiseka kokulala okukuHlelo Lwesithathu Lokuhlukaniswa Kwamazwe Ngamazwe Lokungalali:

  1. Ukuqwasha , ikakhulukazi ukuqwasha okungapheli.
  2. Izinkinga zokuphefumula ezihlobene nokulala , okufana nokuhogela nokuvimbela ukuphefumula kokulala.
  3. Ukuphazamiseka okuphakathi kwe-hypersomnolence , njenge ukugula kanye ne-idiopathic hypersomnia.
  4. Ukuphazamiseka kokuvuka nokuvuka kwesigqi se-Circadian , kufaka phakathi i-jet lag kanye nokubambezeleka kokulala kwesigaba sokulala.
  5. Ama-Parasomnias , njengokuhamba ubuthongo, ukuphazamiseka kokuziphatha kwamehlo (REM), kanye nokukhubazeka kokulala.
  6. Izinkinga zokuhamba ezihlobene nokulala , Njengesifo semilenze esingenakuphumula.
  7. Ezinye izinkinga zokulala.

Zivame kangakanani ukuphazamiseka kokulala?

  • U-30% wabaphenduli bocwaningo kubikwa ukuthi batholwe benenkinga yokulala (i-SingleCare, 2021).
  • Abantu abadala abayizigidi ezingama-50 kuya kwezingu-70 e-U.S. Bathinteka yinkinga yokulala (American Sleep Association [ASA], 2021).
  • Abantu abadala abayizigidi ezingama-25 e-U.S. Banezinkinga zokuphefumula zokulala (ASA, 2021).
  • Njalo ngonyaka, ama-30% kuya kuma-40% abantu abadala e-US babika izimpawu zokuqwasha kwesinye isikhathi minyaka yonke ( Ijenali YaseMelika Yokunakekelwa Okuphethwe , 2020).

Izibalo zokulala emhlabeni wonke

  • Bangaphezu kuka-20% abantu abadala baseMelika naseCanada ababike ukuthi bahlangabezana nokuqwasha (ISleep Research Society, 2012).
  • Ama-62% abantu abadala emhlabeni jikelele bathi abalali ngendlela abathanda ngayo (iPilips Global Sleep Survey, 2019).
  • Iningi labantu abadala elingama-67% libika ukuphazamiseka kokulala okungenani kanye ubusuku ngabunye (I-Philips Global Sleep Survey, 2019).
  • Abantu abadala abayi-8 kwabangu-10 emhlabeni jikelele bafuna ukuthuthukisa ukulala kwabo kepha ama-60% awazange afune usizo kochwepheshe bezokwelapha (i-Philips Global Sleep Survey, i-2019).
  • I-44% yabantu abadala emhlabeni jikelele ithi izinga lokulala kwabo liye landa kakhulu kule minyaka emihlanu edlule (Ucwaningo lwePhilips Global Sleep, 2019).

Izibalo zokulala zikazwelonke

Ukudlanga kokuphazamiseka kokulala e-United States kuphakeme kakhulu kangangokuthi i-CDC kumenyezelwe ukungalali ngokwanele njengenkinga yezempilo yomphakathi. Nazi ezinye izibalo zikazwelonke zokulahleka kokulala e-U.S.:

  • Abantu baseMelika abayizigidi ezingama-70 banezinkinga zokulala ezingapheli (CDC, 2017).
  • 1 kwabathathu abantu abadala base-U.S. Njalo abalali ngokwanele (CDC, 2016).
  • Ukungalali ngokwanele kutholwa ngabantu ababalelwa ku-30% babantu abangaphezu kweminyaka engu-18 (CDC, 2018).
  • Ama-48% abantu baseMelika babika ukuhogela ebusuku (ASA, 2021).
  • I-88% yabantu abadala baseMelika kubikwa ukuthi balahlekelwa ukulala ngenxa yokubukela ngokweqile (i-American Academy of Sleep Medicine, 2019).

Izibalo zokulala ngocansi

Abesilisa nabesifazane ngamunye banezabelo zabo ezinhle zokulala. Empeleni, inhlolovo eyodwa yokulala bathole ukuthi u-30% wabaphenduli babike ukuthi bangathanda ukufaka isehlukaniso sokulala (ngamanye amagama, balale ngokwehlukana nabalingani babo).



  • Phakathi kuka-9% no-21% wabesifazane bane-apnea yokulala yokuvimbela (ASA, 2021).
  • Phakathi kuka-24% no-31% wamadoda ane-apnea yokulala evimbela (ASA, 2021).
  • Ingcuphe yempilo yonke yokuthola ukuqwasha ingaba ngama-40% ngaphezulu kwabesifazane kunamadoda ( Ukuthengiselana Kwefilosofi kweRoyal Society , 2016).
  • Kuze kube ngu-94% wabesifazane abakhulelwe ababhekana nokuphazamiseka kokulala ngesikhathi sokukhulelwa ( Imithi Yezokubelethisa, 2015).
  • Cishe abesifazane abangama-46% babika ukuthi banezinkinga zokulala cishe njalo ebusuku (National Sleep Foundation, 2007).
  • Isifo sokulala esingenasifo somlenze sivame kakhulu kubantu besifazane kunaphakathi kwabesilisa (IMedlinePlus, 2019).
  • Cishe ama-57% wamadoda no-40% wabesifazane eMelika bahonqa (iMerck Manual, 2020).

Izibalo zokulala ngokweminyaka

  • Ama-37% abantu abadala abaphakathi kweminyaka engama-20 nengama-39 babika isikhathi esifushane sokulala (ASA, 2021).
  • Ama-40% abantu abadala abaphakathi kweminyaka engama-40 nengama-59 babika isikhathi esifushane sokulala (ASA, 2021).
  • Izingane ezingama-50% zizobhekana nenkinga yokulala ( Udokotela Womndeni waseMelika , 2014).
  • Phakathi kwezingu-1% no-5% zezingane zizobhekana nokuphazamiseka kokuphefumula kokulala ( Udokotela Womndeni waseMelika , 2014).
  • Cishe amakota amathathu abafundi bezikole eziphakeme abatholi ukulala ngokwanele (CDC, 2015).
  • Abafundi abangama-60% basekolishi banekhwalithi embi yokulala ( Izifo Ne-Neuropsychiatric kanye Nokwelapha , 2017).
  • Phakathi kuka-40% kanye no-70% wabantu abadala asebekhulile banezinkinga zokulala ezingapheli, uhhafu wazo ongatholakali ( Imitholampilo Yemithi Yokulala, 2017).

Izibalo zosizo lokulala

Eyodwa Ucwaningo lwemibiko yabathengi bathole ukuthi cishe abantu abadala abangama-20% bazamile ikhambi lokulala ngokwemvelo ngonyaka odlule. I-Melatonin iyikhambi elidumile lokuqwasha, kodwa akwaziwa ukuthi i-melatonin isebenza kanjani ngokulala. Bangu-5% kuya ku-10% kuphela abantu abangazizwa belele ngemuva kokuthatha i-melatonin, kanti ama-24% kubikwa ukuthi aba nozela noma inkungu ngosuku ngemuva kokuyithatha, ngokusho kwe-Consumer Reports. Lapho amakhambi emvelo engasizi ngalutho, abanye abantu baphendukela emithini yamakhambi, imithi kadokotela, noma ezinye izinto ezibangela ukulala. Ocwaningweni lokulala lwango-2021, iSingleCare ithole izibalo ezilandelayo zosizo lokulala:

  • U-20% uthathe amavithamini wemvelo nezithako (njenge-melatonin noma i-magnesium)
  • U-10% uthathe ukudambisa izinhlungu okweqile (Tylenol PM noma iZzzQuil ngokwesibonelo)
  • Abangu-9% basebenzise insangu
  • I-8% isetshenziselwe izinsiza zokulala ezithengisa izinto (njenge-Unisom)
  • I-7% isebenzisa ama-antihistamine adala ukozela (njengeBenadryl)
  • I-7% isebenzise izinsiza zokulala kadokotela (kufaka phakathi iLunesta, Ambien, Restoril, njll.)
  • U-6% uphuze utshwala
  • U-5% usebenzise uwoyela we-CBD
  • U-3% ubike ukuthi usebenzisa ezinye izinto ukulala
  • Ama-56% awabikanga lutho kulokhu okungenhla

OKUSHIWO: Umhlahlandlela wezinsiza zokulala: Yikuphi ongakhetha kukho?

Ukulala nempilo yonke

Ukuthola ukulala okuhle ngokungaguquguquki kuhambisana nempilo engcono kanye nekhwalithi ephezulu yokuphila. Ucwaningo lwamanje lokulala lukhombisile ukuthi ukulala kungahle kuhlotshaniswe nokuhlanganiswa kwememori kanye nokulawulwa ngokomzwelo futhi ukungalali kahle kungaba nomthelela omubi kulokhu, kusho uDkt Singh. Ukwenza ngcono ukulala kukhombisile ukukhulisa ukusebenza, ukuqonda, nokusiza ukulawula inkanuko nesisindo.



  • Abantu abalele ngaphansi kwamahora ayisikhombisa ubusuku ngabunye maningi amathuba okuthi bakhule ngokweqile kunalabo abalele kakhulu (BMJ Open Sport & Exercise Medicine, 2018).
  • Ingozi yesifo sikashukela inyuka ngokulala okuncane kakhulu (ngaphansi kwamahora ayisikhombisa) nokulala kakhulu (ngaphezu kwamahora ayisishiyagalolunye). (IHarvard School of Health Public, 2021).
  • Labo abalele ngaphansi kwamahora ayisithupha ngobusuku banamathuba angama-20% kuya kuma-32% okuba nomfutho wegazi ophezulu kunabantu abalala amahora ayisikhombisa kuya kwayisishiyagalombili ubusuku ngabunye ( Imitholampilo Yemithi Yokulala, 2016).
  • Ukungashayeli ngenkathi ulele, ukushayela ngemuva kokulala okungaphansi noma okulingana namahora amahlanu, futhi ukushayela phakathi kuka-2 ekuseni no-5 ekuseni kunganciphisa kuze kufike ku-19% wokulimala kokushayisana kwemoto (I-British Medical Journal , 2002).
  • Yize kokubili ukuntuleka kokulala okungapheli (ngaphansi kwamahora ayisikhombisa) nezikhathi zokulala ezinde (amahora angaphezu kwayisishiyagalolunye) kuhlotshaniswa nengozi enkulu yokufa, ubude besikhathi sokulala buza nengozi enkulu yokufa ( Ijenali ye-American Heart Association , 2017).

Ngo-2014, i- i-CDC futhi kubikwe ngengozi yalezi zinkinga zezempilo ezingamahlalakhona ezilandelayo ezikhuphukile ngenxa yokungabibikho kokulala:

Ingozi yezinkinga zempilo engapheli ngokuncishwa ubuthongo

Ngaphansi kwamahora angu-7 okulala Kukhulu kunalokho noma kulingana namahora angu-7 okulala
Isifo samathambo 28.8% 20.5%
Ukucindezeleka 22.9% 14.6%
Isifuba Somoya 16.5% 11.8%
I-COPD 8.6% 4.7%
Isifo sikashukela 11.1% 8.6%
Isifo senhliziyo 4.8% 3.4%
Isifo senhliziyo 4.7% 3.4%
Unhlangothi 3.6% 2.4%
Isifo sezinso esingalapheki 3.3% 2.2%
Umdlavuza 10.2% 9.8%

Izindleko zezinkinga zokulala

  • I-U.S. Ilahlekelwe kakhulu kwezomnotho ngonyaka ngenxa yokungalali ngokwanele emhlabeni kuze kufinyelele ku- $ 411 billion elahlekile ngonyaka ( I-Rand Health Ngekota, 2017).
  • Unyaka nonyaka, babalelwa ku-100 000 abantu abafayo ezibhedlela zase-U.S. Ngenxa yamaphutha ezokwelapha. Ukuncishwa ubuthongo kukhonjisiwe ukuthi kube nomthelela omkhulu kulokhu (i-ASA, 2021).
  • Isifundo sokulala maphakathi nendawo sisuka ku- $ 500 siye ku- $ 3,000. Ukuhlolwa kokulala ngaphakathi ekhaya kubiza u- $ 300 kuye ku- $ 600 (Advanced Sleep Medicine Services, Inc.).
  • Ukwelashwa kokuqwasha kubiza ngaphezulu kwe- $ 1,500 ngonyaka, okubandakanya iphilisi lokulala elejwayelekile kanye nokwelashwa kokuziphatha (I-American Academy of Sleep Medicine, 2011).

Izimbangela zokuphazamiseka kokulala

Izinkinga zokulala zingaba nzima ukuziqonda ngoba zingadalwa yizinto eziningi. NgokukaDkt Singh, kunezimbangela ezine ezingaba khona zokuphazamiseka kokulala:



  1. Izici zobungozi zofuzo: Ukuba nomlando womndeni wezinkinga ezifanayo kungakushiya unengozi eyengeziwe yokuba nenkinga yokulala.
  2. I-anatomy: Ukuba namaphaseji amancane omlomo namakhala, umjikelezo omkhulu wentamo, nomumo womhlathi nosayizi konke kungathinta indlela olala ngayo. I-anatomy ibonwa njengengcuphe yokuphefumula okungakhubazeki njengokulala kwe-apnea. Isici esivamile sobungozi ukukhuphuka kwesisindo somzimba.
  3. Izici ezingaphandle: Ukuba nemikhuba emibi yokuphila, ukukhathazeka, ingcindezi, ukuphuza utshwala noma ugwayi eduze nesikhathi sokulala, nokuvezwa ngokweqile kwe-LED emahoreni kusihlwa ngaphambi kokulala (izingcingo, amaphilisi, njll.) Kungaholela ekuqaleni kokuphazamiseka kokulala.
  4. Izimo zezokwelapha nemithi: Izimo ezithile zezokwelapha zingaba nomthelela omubi ekulaleni futhi ekugcineni zingaholela ekuphazamisekeni kokulala. Izinto ezifana nesilungulela, isifo sikashukela, ukucindezeleka, i-PTSD, ne-schizophrenia zingenza abantu bahlale ebusuku.

Ukwelapha ukuphazamiseka kokulala

Izinkinga zokulala zivame ukuphathwa ngenhlanganisela yokwelashwa nezinguquko zendlela yokuphila. Umzimba wocwaningo lokulala ukhula ngokushesha, kuchaza uDkt Singh. Ubuchwepheshe obugqokekayo nokuhlolwa kwasekhaya kukhulise ukuqwashisa ngempilo yokulala. Izindlela zokuziphatha, imishanguzo, kanye nemishini yezokwelapha kuyacwaningwa futhi eziningana zisungulwe ngempumelelo futhi zisetshenziselwa ukunciphisa ukuphazamiseka kokulala okuningana.

Imithi efana I-Silenor (doxepin) , I-Belsomra (suvorexant) , noma I-Restoril (temazepam) zisetshenziselwa ukwelapha ukuphazamiseka kokulala.



OKUSHIWO: I-Restoril vs. Ambien

Ukwenza ushintsho oluthile lwendlela yokuphila nakho kungasiza ekuthuthukiseni ikhwalithi yokulala kwakho nenhlalakahle yakho yonke. Ukunciphisa ukucindezeleka, ukugwema utshwala ne-caffeine, ukudala imikhuba emihle yokulala, nokulala nomshini wokulala konke kuyizibonelo zezindlela zokunciphisa ukulala kwakho ekhaya. Izinguquko zokuphila ngqo ongadinga ukuzenza zizohluka ngokuya ngesifo esithile sokulala onaso, ngakho-ke kuhlale kungumqondo omuhle ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokwenza ushintsho olukhulu enkambisweni yakho yansuku zonke.



Kwesinye isikhathi ukuhlinzwa kuyadingeka ukwelapha ukuphazamiseka kokulala njenge ukulala ubuthongo nokuhonqa. Ukuhlinzwa kokumiswa kwe-Hyoid, ukuthuthuka kwe-genioglossus, ukufakelwa kwe-palatal, kanye ne-uvulopalatopharyngoplasty (UPPP) zonke ziyizibonelo zokuhlinzwa kwe-apnea yokulala nokuthimula. Ukuhlinzwa kuvame ukwenziwa njengesinqumo sokugcina ngemuva kokushintsha kwendlela yokuphila kanye nemithi yokulala yehlulekile.

Uma unenkinga yokulala futhi uzibuza ukuthi ungayilungisa kanjani, into engcono kakhulu ongayenza ukwenza i-aphoyintimenti nomhlinzeki wakho wezokunakekelwa kwempilo. Uzokwazi ukukutshela ukuthi unenkinga yokulala noma cha futhi uzokwazi ukukwenzela uhlelo lokwelashwa oluhambisana nendlela ophila ngayo.

Imibuzo yokulala nezimpendulo

Yimaphi amaphesenti wabantu anenkinga yokulala?

Ngokusho kwe- Izikhungo Zikazwelonke Zezempilo , Kubikwa ukuthi abantu abadala abayi-7% kuya ku-19% abalali ngokwanele, kubikwa ukuthi u-40% uzumeka emini okungenani kanye ngenyanga, kanti abantu baseMelika abayizigidi ezingama-50 kuya kwezingama-70 banezinkinga zokulala ezingapheli.

Ngo-2014, i- i-CDC kubikwe ama-35% abo bonke abantu abadala e-U.S bathola isikhathi esifushane sokulala (ngaphansi kwamahora ayisikhombisa).

Umuntu omaphakathi ulala kangakanani ebusuku?

Umuntu ojwayelekile uthola ukulala okungaphansi kwamahora ayisikhombisa njalo ebusuku, ngokusho kwe- Izikhungo Zikazwelonke Zezempilo .

Yiliphi iqembu leminyaka elidinga ukulala kakhulu?

Izinsana ezineminyaka engu-0-3 ubudala zidinga ukulala kakhulu. Badinga amahora angama-14 kuye kwayi-17 esikhathini esingamahora angama-24.

Ngabe abesifazane badinga ukulala okuningi kunabesilisa?

Kunocwaningo oluningi olushicilelwe olukhombisa ukuthi abesilisa badinga ukulala okuncane kunabesifazane. Ucwaningo lukhombisa ukuthi abesifazane abadingi ukulala kakhulu kunamadoda, kepha futhi bavame ukulala cishe Imizuzu eyi-11 isikhathi eside njalo ebusuku.

Ingabe kukhona into efana nokulala ngokweqile?

Ukulala ngokwanele kubalulekile, kepha ukulala kakhulu kungaba yingozi empilweni yakho njengokuhlala ungalali kahle. Ukulala njalo ngokweqile kungandisa amathuba okuthola isifo sikashukela, isifo senhliziyo, ukudangala, ukukhuluphala, ngisho nokushaywa unhlangothi.

Ucwaningo lokulala