Ukulala Nempilo Yobuchopho: Okushiwo Ucwaningo

Ukulala nempilo yobuchopho kuxhumene ngokusobala, kodwa ukuthi kuxhumene kanjani kusafundwa. Ezinye izifundo zihlobanisa ukulala isikhathi esifushane nengozi ephezulu ye-dementia. I-dementia, ngokwayo, ivame ukuphazamisa ukulala. Leli khasi lichaza lokho ucwaningo olukukhombisayo nolungakukhombisi, linikeza imikhuba yokulala esebenzayo, futhi libhekane nezinkinga zokulala ezivamile ku-dementia. Alinikezi iseluleko ngemithi yokulala; leyo ngxoxo ngeyodokotela.

Ukulala kabi kuhlobene ne-dementia?

Ezinye izifundo zesikhathi eside zihlobanisa ukulala isikhathi esifushane nengozi ephezulu ye-dementia, kodwa ubufakazi abuzinzile.

• Isifundo sase-UK seminyaka engu-25. Abacwaningi balandelela abantu abadala abangaba ngu-8,000 ku-Whitehall II study. Abantu abalala amahora ayisithupha noma ngaphansi eminyakeni engu-50 noma engu-60 babe nengozi ephezulu ye-dementia kamuva kunalabo ababelala amahora ayisikhombisa. Abantu abalala amahora ayisithupha noma ngaphansi eminyakeni engu-50, engu-60 nengu-70 babe nengozi ephezulu ngamaphesenti angaba ngu-30 kunalabo ababelala njalo amahora ayisikhombisa. Lesi sasiyisifundo sokubuka, ngakho sikhombisa ukuhlobana, hhayi imbangela.
• Umbono we-Lancet Commission. I-Lancet Commission yango-2024 ayizange ingeze ukulala ohlwini lwayo lwezinto eziyi-14 ezikhulisa ingozi ezingashintshwa. Yabona ubufakazi bungahambisani ngokwanele. Esinye isizathu ukuthi “i-reverse causation” (imbangela ephambene): izinguquko zobuchopho ezivela ku-dementia ziqala iminyaka ngaphambi kokutholwa kwesifo futhi zingaphazamisa ukulala. Esifundweni esisodwa esikhulu, ukuhlobana phakathi kokulala isikhathi eside ne-dementia kwanyamalala lapho iminyaka emihlanu yokuqala yokulandelela ibekwa eceleni.

Ngakho ubusuku obufushane ngezikhathi ezithile akusona isizathu sokukhathazeka. Ukulala njalo okusezingeni elihle kufanele kuhlosiwe ngoba kusiza isimo sengqondo, ukuphaphama nokuphepha namuhla.

Yini ucwaningo lokulala “lokuhlanza ubuchopho”?

Ningase nifunde ukuthi ukulala “kuhlanza” ubuchopho. Lowo mbono uvela ocwaningweni lwangempela, kodwa lusenesikhathi.

• Emagundaneni. Isifundo sango-2013 esichazwe yi-NIH sathola ukuthi isikhala phakathi kwamaseli obuchopho sakhula ngamaphesenti angaba ngu-60 lapho amagundane elele. Uketshezi lugeleze ngokulula ebuchosheni, ngalokho abacwaningi abakubiza ngokuthi i-glymphatic system. I-beta-amyloid, iprotheni ehlobene ne-Alzheimer’s, yasuswa masinyane ebuchosheni bamagundane alele.
• Ebantwini. Isifundo esincane sango-2018 sabheka abantu abadala abangu-20 abanempilo abaneminyaka engu-22 kuya ku-72 ngemva kobusuku obujwayelekile nangemva kobusuku obungenakulala. Ngemva kobusuku obungenakulala, uphawu lokuskena ubuchopho lwe-beta-amyloid lwenyuka ngamaphesenti angaba ngu-5 endaweni ehlanganisa i-hippocampus, isifunda esibalulekile enkumbulweni. Ababhali bakubiza lokhu ngobufakazi bokuqala. Babengazi ukuthi ushintsho luyanyamalala yini ngemva kokuphumula, noma ukuthi lubonisa ukususwa okuhamba kancane noma ukwenziwa kwe-amyloid eyengeziwe.
• Kusebenza ngezindlela zombili. I-Lancet Commission iphawula ukuthi ukwakheka kwe-amyloid kungaphazamisa ukulala kubantu abadala.

Lokhu okutholiwe kusiza ukuchaza ukuthi kungani abacwaningi bethakazelela ukulala. Akukhombisi ukuthi ukulala kangcono kuvimbela i-Alzheimer’s.

Yimiphi imikhuba yokulala engase isize?

Abantu abadala badinga amahora angaba ngu-7 kuya ku-9 okulala ebusuku, njengabanye abantu abadala, ngokusho kwe-National Institute on Aging (NIA). Iziphakamiso zayo zihlanganisa:

• Gcinani uhlelo olujwayelekile. Yanini embhedeni futhi nivuke ngesikhathi esifanayo nsuku zonke, ngisho nasempelasonto.
• Yakhani inhlelo yokuthula ngaphambi kokulala. Fundani, nilalele umculo othulisayo noma nigeze ngamanzi afudumele ngaphambi kokulala.
• Yenzani ikamelo lokulala lifudumale kahle, lingashisi kakhulu noma libanda kakhulu.
• Nciphisani i-caffeine ngasekupheleni kosuku. Ikhofi, itiye, ama-soda neshokoledi kungakugcina uvukile.
• Gwemani utshwala, ngisho nenani elincane, kuncoma i-NIA.
• Gwemani ukudla okukhulu emahoreni amabili kuya kwamathathu ngaphambi kokulala, neziphuzo ezinkulu ngasekupheleni kosuku.
• Zivocavoceni njalo, kodwa hhayi emahoreni angu-3 ngaphambi kokulala. Bhekani umhlahlandlela wethu wokuzivocavoca.
• Gcinani izikrini ngaphandle kwekamelo lokulala. I-NIA iphakamisa ukungabuki ithelevishini noma ukusebenzisa ikhompyutha, ifoni noma i-tablet lapho.
• Gwemani ukozela intambama ngasekupheleni noma kusihlwa uma nikwazi.

Izinkinga zokulala ku-dementia

Izinguquko ekulaleni zivamile ku-dementia. I-NIA ibala ukulala kakhulu noma kancane kakhulu, ukuvuka izikhathi eziningi ebusuku, nokozela kakhulu emini. Iphinde ichaze ukungaphumuli ntambama (sundowning): ukungaphumuli, ukukhathazeka noma ukudideka okuqala noma kukhula lapho ukukhanya kwemini kuncipha.

Amathiphu abanakekeli avela ku-NIA ahlanganisa:

1. Tholani ukukhanya kwemini nokunyakaza kusenesikhathi. Phumani ngaphandle noma nihlale eduze kwefasitela emini, futhi nisize umuntu enze umsebenzi nsuku zonke. Ukukhanya okukhulu kungase kusize ukulungisa ihora lomzimba.
2. Hlelani imisebenzi enamandla ekuseni. Zamani ukugeza ekuseni noma ukuba nesidlo esikhulu emini.
3. Gcinani ukozela kufushane futhi kusenesikhathi. Nciphisani ukozela ngasekupheleni kosuku.
4. Yenzani kusihlwa kuthule. Nciphisani amalambu, nincipise umsindo futhi nidlale umculo othulisayo uma umuntu ewujabulela. Umhlahlandlela wethu wokungaphumuli ntambama unemibono eminingi.
5. Gcinani inhlelo yokulala ezinzile. Ukufunda ngokuzwakalayo ngesikhathi esifanayo ngobusuku ngabunye siyisibonelo esisodwa se-NIA. Inhlelo yansuku zonke ezinzile iyasiza nayo.
6. Nciphisani i-caffeine notshwala.
7. Sebenzisani amalambu asebusuku ekamelweni lokulala, endaweni yangaphakathi nasendlini yangasese.

Ngokuvuka ebusuku, amathiphu e-NIA okuphepha ekhaya ahlanganisa amalambu asebusuku noma izinzwa zokukhanya ezizenzakalelayo, izibambo zokubamba endlini yangasese, ithephu elinemibala egqamile emaphethelweni ezitebhisi, nemithi egcinwe endaweni ephephile ekhiyiwe.

Umsebenzi omfushane, othulile kusihlwa ungasiza nobabili nizinze. Zamani ukuphumula okuhamba kancane kwe-Ukuphefumula Okuthulile noma Amakhadi Engxoxo ambalwa aphumuzayo. Gwemani noma yini evusa umzimba nengqondo kakhulu eduze nesikhathi sokulala, futhi niyeke noma nini lapho umuntu esenelisekile.

Ukulala okuphazamisekile kuthola nabanakekeli. Umhlahlandlela wethu wokuzinakekela komnakekeli ukhuluma ngezindlela zokuthola ukuphumula nosizo.

Kuthiwani nge-sleep apnea?

I-sleep apnea ibangela ukuyeka kafushane ukuphefumula ngenkathi ulele, ngokuvamile izikhathi eziningi ebusuku. I-NIA ithi uma ingelashwa, ingaholela ezinkingeni ezifana nomfutho wegazi ophakeme, i-stroke noma ukulahlekelwa inkumbulo. Izimpawu zihlanganisa ukuhona kakhulu nokuzizwa wozela emini, futhi abantu abaningi abazi ukuthi banayo. I-Lancet Commission ichaza ukubuyekezwa kwezifundo eziyi-11 lapho abantu abane-sleep apnea babenengozi ephezulu ye-dementia ngamaphesenti angaba ngu-43. Izifundo ezimbalwa kuzo zazibheke isisindo, kodwa ukuhlobana akuqinisekile.

I-sleep apnea ingatholwa futhi ilashwe. I-NIA iphawula ukuthi umshini we-CPAP cishe uhlala usiza. Uma nina noma umuntu enimnakekelayo ehona kakhulu, eyeka ukuphefumula ngenkathi elele, noma ewozela kakhulu emini, tshelani udokotela.

Inothi ngemithi yokulala

Asinikezi iseluleko ngemithi yokulala noma ngezengezo. I-NIA iphawula ukuthi imithi yokulala ingasiza isikhathi esifushane kodwa ayiyona ikhambi lokungalali. Iphinde iphawule ukuthi ezinye imithi enikezwa ukusiza abantu abane-Alzheimer’s balale ingakhulisa ingozi yesiyezi, ukuwa nokudideka. Ningaqali, ningayeki noma ningashintshi noma yiyiphi imithi yokulala, kuhlanganise nezinsiza zokulala ezithengwa ngaphandle kwephrikripshini, ngaphandle kokukhuluma nodokotela noma nesazi semithi.

Khulumani nodokotela

Bonani udokotela uma nina noma umuntu enimnakekelayo ehlale ekhathele, enenkinga yokulala ebusuku kaningi, ehona kakhulu, noma enokuyeka ukuphefumula ebusuku. Uma izinkinga zokulala ku-dementia ziqhubeka, i-NIA incoma ukufuna iseluleko sezokwelapha. Ukuhlolwa kungathola izimbangela ezifana nobuhlungu, esinye isifo sokulala, ukugula noma imiphumela emibi yomuthi. Ukudideka okungazelelwe, noma ushintsho olungazelelwe ekulaleni kanye nokudideka, kudinga ukunakekelwa okuphuthumayo. Funda uma kufanele nibone udokotela.

Leli khasi lulwazi olujwayelekile, hhayi iseluleko sezokwelapha. Bhekani isitatimende sethu sezokwelapha.