Mathata a ho robala ho batho ba baholo

Mathata a ho robala ho batho ba baholo a kenyelletsa mokhoa ofe kapa ofe oa ho robala o sitisitsoeng. Sena se ka kenyelletsa mathata a ho robala kapa ho robala, ho robala haholo, kapa boits'oaro bo sa tloaelehang ka boroko.

Mathata a boroko a tloaelehile ho batho ba baholo. Nako ea boroko e hlokahalang e lula e sa fetohe ho theosa le lilemo tsa batho ba baholo. Lingaka li khothaletsa hore batho ba baholo ba robale lihora tse 7 ho isa ho tse 8 bosiu bo bong le bo bong. Ho batho ba baholo, boroko ha boa teba ebile ha bo bonolo ho feta ho robala ho batho ba bacha.

Ngoana ea lilemo li 70 ea phetseng hantle a ka tsoha makhetlo a 'maloa bosiu ntle le hobane a kula.

Mathata a boroko ho batho ba baholo a ka ba teng ka lebaka la tse latelang:

• Lefu la Alzheimer
• Joala
• Liphetoho tshupong ea tlhaho ea 'mele ea tlhaho, e etsa hore batho ba bang ba robale pejana mantsiboea
• Lefu la nako e telele (le sa foleng), joalo ka ho hloleha ha pelo
• Meriana e meng, litlama, litlatsetso le lithethefatsi tsa boithabiso
• Ho tepella maikutlong (khatello ea maikutlo ke sesosa se tloaelehileng sa mathata a boroko ho batho ba lilemo tsohle)
• Maemo a boko le methapo
• Ho se be mafolofolo haholo
• Bohloko bo bakoang ke mafu a kang ramatiki
• Lintho tse susumetsang tse kang caffeine le nicotine
• Ho rota khafetsa bosiu

Matšoao a ka hlahang a kenyelletsa:

• Ho thata ho robala
• Ho thata ho tseba phapang lipakeng tsa bosiu le motšehare
• Ho tsoha hoseng haholo
• Ho tsoha hangata bosiu (nocturia)

Mofani oa tlhokomelo ea bophelo o tla nka nalane mme a etse tlhahlobo ea 'mele ho sheba lisosa tsa bongaka le ho fumana hore na ke mofuta ofe oa bothata ba boroko bo bakang bothata.

Mofani oa hau a ka u khothaletsa hore u thehe bukana ea boroko kapa u ithute ka boroko (polysomnography).

Ho fokotsa bohloko bo sa foleng le ho laola maemo a bongaka a kang ho ntša metsi khafetsa ho ka ntlafatsa boroko ho batho ba bang. Ho phekola khatello ea maikutlo ho ka ntlafatsa boroko.

Ho robala ka kamoreng e khutsitseng e sa chesang haholo kapa e bata haholo le ho ba le kemiso e phomolang ea ho robala ho ka thusa ho ntlafatsa matšoao. Litsela tse ling tsa ho khothaletsa boroko li kenyelletsa malebela ana a bophelo bo botle:

• Qoba lijo tse kholo nakoana pele u robala. Lijo tse bobebe tse bobebe tsa ho robala li ka ba molemo. Batho ba bangata ba fumana hore lebese le futhumetseng le eketsa boroko, hobane le na le amino acid ea tlhaho.
• Qoba lintho tse matlafatsang tse kang caffeine bonyane lihora tse 3 kapa tse 4 pele u robala.
• Ikoetlise ka linako tse tloaelehileng letsatsi ka leng, empa eseng nakong ea lihora tse 3 pele u robala.
• Robala 'me u tsohe ka nako e ts'oanang letsatsi le leng le le leng.
• Se ke oa robala.
• Se ke oa shebella thelevishene kapa ua sebelisa komporo ea hau, selefouno kapa letlapa ka kamoreng.
• Qoba lihlahisoa tsa koae, haholo pele u robala.
• Sebelisa bethe feela bakeng sa boroko kapa thobalano.

Haeba u sa khone ho robala kamora metsotso e 20, tsoha betheng 'me u etse ketsahalo e khutsitseng e kang ho bala kapa ho mamela' mino.

Qoba ho sebelisa lipilisi tsa boroko ho u thusa ho robala, haeba ho khonahala. Li ka lebisa tlhokomelong 'me li ka mpefatsa mathata a ho robala ha nako e ntse e feta haeba u sa a sebelise ka nepo. Mofani oa hau o lokela ho lekola likotsi tsa boroko ba mots'eare, litla-morao tsa kelello (kelello), 'me a oe pele o qala ho noa meriana ea boroko.

• Haeba u nahana hore u hloka lipilisi tsa boroko, buisana le mofani oa hau ka hore na ke lipilisi life tse u loketseng ha u li noa hantle. Lipilisi tse ling tsa boroko ha lia lokela ho nooa nako e telele.
• U SE KE ua noa joala neng kapa neng ha u sebelisa lipilisi tsa boroko. Joala bo ka mpefatsa litla-morao tsa lipilisi tsohle tsa ho robala.

TEMOSO: FDA e kopile baetsi ba meriana e itseng ea boroko ho beha mangolo a temoso a matla ho lihlahisoa tsa bona e le hore bareki ba tsebe likotsi tse ka bang teng. Likotsi tse ka bang teng ha u ntse u noa meriana e joalo li kenyelletsa khatello e matla ea mmele le boits'oaro bo kotsi bo amanang le boroko, ho kenyeletsoa ho khanna boroko. Botsa mofani oa hau ka likotsi tsena.

Bakeng sa batho ba bangata, boroko bo ntlafala kalafo. Leha ho le joalo, ba bang ba kanna ba tsoela pele ho ba le likhathatso tsa boroko.

Mathata a ka bang teng ke:

• Tšebeliso ea joala
• Tšebeliso e mpe ea lithethefatsi
• Kotsi e eketsehileng ea ho oa (ka lebaka la ho ntša metsi khafetsa bosiu)

Bitsa kopano le mofani oa hau haeba ho hloka boroko kapa ho robala haholo ho sitisa bophelo ba letsatsi le letsatsi.

Ho ikoetlisa khafetsa le ho qoba lisosa tse ngata tsa ho senyeha ha boroko kamoo ho ka khonehang le ho pepesehela leseli la tlhaho ho lekaneng ho ka thusa ho laola mathata a boroko.

Ho hlobaela - batho ba baholo

• Mekhoa ea boroko ho bacha le ba tsofetseng

Bliwise DL, Scullin MK. Botsofali bo tloaelehileng. Ka: Kryger M, Roth T, Dement WC, bahlophisi. Melao-motheo le Tloaelo ea Meriana ea Boroko. La 6th. Philadelphia, PA: Elsevier; 2017: khaolo ea 3.

Setsi sa Naha sa webosaete ea Botsofali. Boroko bo Botle ba Bosiu. www.nia.nih.gov/health/good-nights-sleep#:~:text=rest%20you%20need.-, Boroko%20and%20Aging,get%20enough%20sleep%20at%20night. E ntlafalitsoe ka la 1 Mphalane 2016. E fihlile ka la 19 Phupu 2020.

Shochat T, Ancoli-Israel S. Ho hlobaela ho batho ba baholo. Ka: Kryger M, Roth T, Dement WC, bahlophisi. Melao-motheo le Tloaelo ea Meriana ea Boroko. La 6th. Philadelphia, PA: Elsevier; 2017: khaolo ea 153.

Sterniczuk R, Rusak B. Ho robala kamanong le botsofali, bofokoli le ts'oaetso. Ka: Tlatsa HM, Rockwood K, Young J, eds. Brocklehurst’s Textbook of Geriatric Medicine le Gerontology. La 8th. Philadelphia, PA: Elsevier; 2017: khaolo ea 108.