Isbedelka gabowga ee hurdada

Hurdo caadi ahaan waxay ku dhacdaa dhowr marxaladood. Wareegga hurdada waxaa ka mid ah:

• Xilliyada aan riyooyinka lahayn ee iftiinka iyo hurdada dheer
• Muddooyinka qaar riyooyin firfircoon (hurdo REM)

Wareegga hurdada ayaa soo noqnoqda dhowr jeer inta lagu jiro habeenkii.

ISBEDELKA Gabowga

Hababka hurdada ayaa isbedela marka aad gabowdo. Dadka badankood waxay ogaadaan in gabowga uu ku keeno iyaga inay ku adkaato waqti ay seexdaan. Waxay soo toosaan marar badan inta lagu jiro habeenkii iyo subaxa hore.

Wadarta waqtiga hurdada ayaa sii ahaanaya ama waxyar hoos udhacay (6.5 ilaa 7 saacadood habeenkii). Way adkaan kartaa inaad seexato waxaana laga yaabaa inaad sariirta jiifto waqti dheeri ah. Kala-guurka u dhexeeya hurdada iyo soo-kicinta inta badan waa lama filaan, taas oo ka dhigaysa dadka waayeelka ah inay dareemaan inay yihiin hurdo ka fudud intii ay yaraayeen.

Waqti yar ayaa lagu qaataa hurdo qoto dheer, hurdo la’aan. Dadka waayeelka ahi waxay toosaan celcelis ahaan 3 ama 4 jeer habeen kasta. Sidoo kale way ka war qabaan inay soo jeedaan.

Dadka waayeelka ah waxay soo kacaan marar badan maxaa yeelay waxay ku qaataan waqti yar hurdo dheer. Sababaha kale waxaa ka mid ah inaad kacdo oo aad kaadiso (nocturia), walaac, iyo raaxo la'aan ama xanuun ka yimaada jirrooyinka muddada dheer (daba dheeraaday).

SAAMAYNTA ISBEDELKA

Dhibaatada hurdada waa dhibaato dhib leh. Hurdo la’aan muddo dheer ah (daba dheeraatay) ayaa sabab weyn u ah shilalka gawaarida iyo murugada. Sababtoo ah dadka waayeelka ah si fudud ayey u seexdaan hurdada oo badanaa, waxay dareemi karaan hurdo la'aan xitaa marka wadar ahaan waqtiga hurdada aysan isbadalin.

Hurdo la’aanta ayaa aakhirka sababi karta jahwareer iyo isbeddello kale oo xagga maskaxda ah. Waa la daaweyn karaa, in kastoo. Waad yareyn kartaa astaamaha markaad hurdo kugu filan hesho.

Dhibaatooyinka xagga hurdada sidoo kale waa astaamaha caanka ah ee niyad-jabka. U tag daryeel caafimaad bixiyaha si aad u ogaato in niyadjab ama xaalad kale oo caafimaad ay saamayn ku leedahay hurdadaada.

DHIBAATOOYINKA CAADIGA AH

• Hurdo la’aanta ayaa ka mid ah dhibaatooyinka hurdo ee dadka da'da ah.
• Dhibaatooyinka kale ee hurdada, sida cilladda lugaha ee nasashada, narcolepsy, ama cudurka 'hypersomnia' ayaa sidoo kale dhici kara.
• Xilliga hurdada, xaalad ah in neefsashadu ay joogsato in muddo ah inta lagu jiro hurdada, waxay sababi kartaa dhibaatooyin daran.

KA HORTAGGA

Dadka waayeelka ahi waxay u jawaabaan dawooyin ka duwan kuwa waaweyn. Aad ayey muhiim u tahay inaad la hadasho adeeg bixiye intaadan qaadan daawooyinka hurdada. Haddii ay suurtagal tahay, iska ilaali daawooyinka hurdada. Si kastaba ha noqotee, daawooyinka lidka diiqadda ayaa aad u caawin kara haddii niyad-jabka saameyn ku yeesho hurdadaada. Dawooyinka lidka ku ah diiqadda qaarkood ma keenaan waxyeelo isku mid ah daawooyinka hurdada.

Mararka qaarkood, daawada xasaasiyadda ee fudud waxay u shaqeysaa si ka wanaagsan kiniinka hurdada ee lagu yareeyo hurdo la'aanta muddada gaaban. Si kastaba ha noqotee, khubarada caafimaadka badankood kuma taliyaan daawooyinka noocan ah dadka da'da ah.

Isticmaal daawooyinka hurdada (sida zolpidem, zaleplon, ama benzodiazepines) kaliya sida lagugula taliyay, oo kaliya muddo gaaban. Daawooyinkaan qaarkood waxay u horseedi karaan ku tiirsanaan (u baahan in la qaato daawada si ay u shaqeyso) ama balwad (isticmaal qasab ah inkastoo cawaaqib xumo ay leedahay). Daawooyinkaan qaarkood ayaa jirkaaga ku soo kordha. Waxaad ku horumarin kartaa saameyn sun ah sida jahwareer, jahwareer, iyo dhicitaan haddii aad muddo dheer qaadato.

Waxaad qaadi kartaa tallaabooyin kaa caawinaya inaad seexato:

• Cunto fudud oo sariirta lagu seexdo ayaa laga yaabaa inay ku caawiso. Dad badan ayaa ogaada in caanaha diiran ay siyaadiyaan hurdo, maxaa yeelay waxay kakooban yihiin dabiici dabiici ah, oo dabiici ah oo amino acid ah.
• Ka fogow waxyaabaha kiciya sida kafeega (oo laga helo kafee, shaah, cabitaanka kookaha, iyo shukulaatada) ugu yaraan 3 ama 4 saacadood ka hor intaadan seexan.
• Ha seexan hurdo maalintii.
• Samee jimicsi waqtiyo caadi ah maalin kasta, laakiin maaha 3 saacadood gudahood wakhtiga jiifkaaga.
• Ka fogow kicinta badan, sida barnaamijyada TV-ga rabshadaha wata ama ciyaaraha kombiyuutarka, ka hor hurdada. Ku tababar farsamooyinka nasashada wakhtiga jiifka.
• Ha daawan telefishanka ama ha ku isticmaalin kombuyuutarkaaga, taleefankaaga gacanta, ama kaniiniga qolka jiifka.
• Isku day inaad seexato waqti isku mid ah habeen kasta isla markaana aad hurdada ka kacdo subax kasta isla waqtigaas.
• U isticmaal sariirta kaliya seexasho ama galmo.
• Ka fogow waxyaabaha tubaakada laga sameeyo, gaar ahaan hurdada ka hor.
• Weydii dhakhtarkaaga haddii mid ka mid ah daawooyinka aad qaadato ay saameyn ku yeelan karto hurdadaada.

Haddii aadan seexan karin 20 daqiiqo kadib, ka kac sariirta oo samee waxqabad aamusnaan ah, sida akhriska ama dhageysiga muusikada.

Markaad hurdo dareento, ku noqo sariirta oo mar kale isku day. Haddii aadan wali seexan karin 20 daqiiqo, ku celi hawsha.

Cabitaanka aalkolada waqtiga hurdada waxay kaa dhigeysaa mid hurdo badan. Si kastaba ha noqotee, waxaa ugu wanaagsan in laga fogaado aalkolada, sababtoo ah waxay kaa dhigi kartaa inaad hurdada ka kacdo habeen dambe.

Mawduucyada la xiriira

• Isbedelada gabowga ee nidaamka neerfaha
• Hurdo la'aan

• Qaababka jiifka ee dhalinyarada iyo da'da

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