Neend ki kami

Neend jo badal gayi hai: aana mushkil, tikna mushkil, ya bohat jaldi khatam. British Menopause Society ka neend wala tool kehta hai ke menopause ke aas paas sab se aam pattern yeh hai ke raat ko aankh khul jaye aur dobara sona mushkil ho. Kuch auraton ko sone mein bhi bohat der lagti hai, ya woh bohat jaldi jaag jati hain.

Is ki qeemat din mein chukani parti hai. BMS thakawat, oongh aur udaasi likhti hai. NHS ki website kehti hai ke tooti neend aap ko chirchira, dabao mein aur bechain kar sakti hai, aur yeh ke agar saath raat ke paseene bhi hon to yeh aur barh sakta hai.

Jaagte lete dimagh mein hisaab kitaab: school ki fees, aik shaadi, gas ka bill. Phone dekha to 3:12. Alarm se zara pehle aankh lagi, phir school chhorne jate hue jamaiyan, bachon par jhunjhlahat, aur Asr tak dimagh mein dhund.

Zyada tar auratein kehti hain: neend nahin aati.

BMS ka tool kai wajoohaat likhta hai jo aksar aik doosre par charh jati hain:

• Hot flush aur raat ke paseene, jinhein neend ki studies jaagne se mazbooti se jorti hain.
• Khud hormone ki tabdeeliyan. Girta hua estrogen aur barhta hua FSH zyada jaagne se jure hain, un auraton mein bhi jin ki koi aur alamat nahin.
• Mood. Neend aur zehni sehat donon taraf aik doosre par asar daalte hain, is liye udaasi ya bechaini kharab neend se pehle bhi aa sakti hai aur baad mein bhi.
• Peshaab aur masane ki takleef ki wajah se raat ko bathroom jana, aur dard karte jor.
• Umar, jo neend ko halka kar deti hai aur jism ki ghari ko pehle kar deti hai.
• Stress, caffeine, screens, aur neend ki beemariyan jaise sleep apnoea (sote mein saans rukna) aur restless legs (taangon mein bechaini).

• Pakistan Menopause Society sone ka baqaida waqt, sone se pehle ke ghanton mein na screen na bhaari khana, shaam ko kam caffeine, aur thanda, khamosh aur maddham roshni wala kamra likhti hai (section 4.2.3).
• NHS ki website is mein yeh baatein jorti hai: bistar par tab jayen jab neend aa rahi ho, har roz aik hi waqt par uthein, din mein warzish karein, din dhale chai, coffee ya bhaari khana na lein, aur din mein na soyen.
• Chai par, PMS ki sifarishaat kehti hain ke zaroorat se zyada caffeine neend tor sakti hai, ke Pakistan mein chai bohat pi jati hai, aur doctoron se kehti hain ke aap ke saath baat karein ke kab peeti hain aur kitni (Table 7).
• BMS kehti hai ke neend ki achhi aadaton ka mashwara maqool hai magar umooman akela neend ki kisi beemari ka ilaaj karne ke liye kaafi nahin. Achhi neend ki aadatein par mazeed hai.

BMS ka tool kehta hai ke HRT (hormone ki dawa) neend ko behtar kar sakti hai, kuch hot flush ke ilaaj se aur kuch mood aur doosri alamaat par apne asar se. PMS ki sifarishaat kehti hain ke MHT, jo HRT ka hi un ka naam hai, mood, neend aur zindagi ke meyar ko behtar kar sakti hai, khaas taur par jab hot flush bhi hon (section 7.2). HRT aap ke liye theek hai ya nahin, yeh doctor ka faisla hai.

Agar HRT ki baat chal rahi ho, to is mein shamil progestogen neend ke liye aham ho sakta hai. European Menopause and Andropause Society (EMAS) kehti hai ke micronised progesterone, jo un progestogen mein se aik hai jo un auraton ko estrogen ke saath diye jate hain jin ki bachedani nahin nikalwai gayi, doosre progestogen se zyada neend mein madad kar sakta hai, aur The Menopause Society likhti hai ke is ka halka sa sulane wala asar hota hai. HRT mein progesterone ki qismein in options ko samjhata hai.

Jaisa oopar likha hai, NICE NG23 hot flush ke saath aane wale neend ke masail ke liye menopause ke liye khaas CBT (baat cheet ki therapy) par ghaur karne ko kehta hai. Jahan doctor lambe arse ki be khwabi ki tashkhees kare, wahan BMS kehti hai ke NICE aur bain ul aqwami hidayat aik khaas qisam, neend na aane ke liye CBT, ko pehla ilaaj kehti hain, aur yeh kitabon, apps, groups ya akele sessions ke zariye ho sakti hai.

NHS ki website kehti hai ke GP ko dikhayen agar sone ki aadatein badalne se faida nahin hua, maheenon se sone mein mushkil hai, ya is se rozmarra zindagi sambhalna mushkil ho raha hai.

Agar in mein se koi baat jaani pehchani lage, to neend ki doosri beemariyon ke baare mein khaas taur par poochein. BMS ke tool ke jaanch wale sawal poochte hain: zor ke kharrate, shohar ka yeh dekhna ke raat ko aap ki saans ruk jati hai, aur shaam ko taangon mein nagawar, bechain sa ehsaas jo hilane se kam ho jaye. Woh yeh bhi kehta hai ke din mein asal oongh, sirf thakawat nahin, neend ki kisi aur beemari ki nishani ho sakti hai.

Apni dawaon ki fehrist saath le jayen. BMS steroid, depression ki kuch dawaein, jagane wali dawaein (stimulants) aur beta-blockers ko un dawaon mein ginti hai jo neend kharab kar sakti hain, aur thyroid ki beemari, maide ki tezabiyat (reflux), purana dard, depression aur bechaini ko un haalaton mein jo neend kharab kar sakti hain. EMAS ki wajoohaat ki fehrist mein iron ki kami bhi hai, is liye yeh poochna theek hai ke kya aap ka iron check hona chahiye.

Fajr pehle hi sehar se pehle uthne ko kehti hai. Ramzan mein sehri aur taraweeh raat ko aur chhota kar deti hain, aur jo jism pehle hi theek se nahin sota, use har lamha mehsoos hota hai. Ramzan aur roza par mazeed hai. Namaz aur roze ke baare mein sawal kisi mustanad aalim se poochein. Dawa kab lein, yeh sawal us doctor se poochein jis ne dawa likhi hai.