Ukunamathela kwiShedyuli nokuPhepha iziPhuphu kunokunceda
Abantu abanePTSD banamathuba okufumana iingxaki zokulala. Enyanisweni, ubunzima bokuwa okanye ukuhlala belele kubonwa njengenye yeempawu ezixhatshazwayo ze-PTSD , kwaye uphando lubone ukuba iingxaki zokulala zingenye yeempawu ezivakalayo ezichazwe ngabantu abane-PTSD.
Iingxaki zokulala zibalulekile ukujongana ngenxa yokuba ukulala kakuhle kungakhokelela kwezinye iingxaki.
Ukungabikho kokulala okanye umgangatho obuthathaka wokulala ungabangela ingxaki yokuxininisa kunye neengxaki. Ubuthongo obunzima bungaba nefuthe elibi kwimpilo yakho yempilo.
Ngethamsanqa, unokwenza izinto eziliqela ukuphucula umgangatho kunye nomlinganiselo wobuthongo obufumanayo. Ukuba ufumana iingxaki zokulala, zama ezinye zeengcebiso ezilandelayo.
Kutheni iiShedyuli eziPhambili
Iingxaki zokulala zingagwenywa ngokusebenzisa emini. Nangona kunjalo, qiniseka ukuba ugweme ukuzivocavoca ngaphakathi kweeyure ezintandathu kwixesha lakho lokulala ngoba oko kunokukugcina uphapheme ebusuku. Ngaloo nto ingqondweni, kubalulekile ukuba unamathele kwishedyuli yokulala, ngoko ujwayele ukulala ngexesha elifanayo ubusuku bonke.
Ukunyamekela Ukutya Kwakho kunye Neendlela Zokusela
Gwema ukutya ukutya okunzima ngaphambi kokulala; Noko ke, qiniseka ukuba awuyi kulala ulambile. Enoba ukuhamba kunokuphazamisa ixesha lakho lokulala. Kufuneka unciphise inani le-caffeine kunye ne-nicotine odlayo ngexesha lomhla.
Gwema ukusela i-cafeine emva kwexesha lesidlo, kwaye ungabhemdi ngaphambi kokulala. Gwema ukusela kotywala ngaphakathi kweeyure ezintandathu kwixesha lakho lokulala.
Impilo yokulala
Zama ukuphepha okanye ukunciphisa i-naps emini, ngakumbi emva kwe-3 emini. Ukuziphoqa ukuba ulale ngeke kusebenze. Ukuba unenkathazo yokulala emva kwemizuzu engama-20 ukuya kwe-30, vuka ebhedeni uze uzame ukwenza into ephumayo (umzekelo, ukusela itiye, ukufunda incwadi).
Musa ukulala uze uziva ulele.
Zama ukwenza indawo yakho yokulala ibe indawo ephumayo, kwaye uzama ukunciphisa imisebenzi yakho kwigumbi lokulala. Umzekelo, ungadli, bukela ithelevishini, khangela i-imeyile kwi-laptop yakho okanye uthetha kwifowuni ebhedini. Igumbi lakho lokulala kufuneka lidibene nokulala.
Zama ukugcina igumbi lakho lokulala kwindawo epholileyo kwaye epholileyo. Sebenzisa umatshini omhlophe womsindo, i-earplugs, okanye i-mask eye ukuze uncedise ukukhupha nayiphi na imisindo ephazamisayo okanye ukukhanya.
Zama ukuLahla
Ziqhelise ukuzithoba umzimba ngaphambi kokuba ulala ukhulule umxhatshazo we-muscle kwaye unciphise ukuphefumla kwakho. Abantu abaninzi banenkxalabo xa belala ebusuku. Ziqhelise ingqondo yeengcamango zokuzihlukanisa nale nkxalabo.
Sebenzisa imithi yokulala ngokucophelela kwaye kuphela phantsi kolawulo lwonyango. Fumana iindlela zokubonisa kwaye usebenzise iimvakalelo ezingathandekiyo kunye neengcamango. Ezinye iingxaki zokulala zibangelwa ngumntu ongenelisekile ngokwaneleyo uxinzelelo. Umbhalo okanye ufune inkxaso yoluntu ukuze unciphise umlinganiselo wokuxinzezeleka owenzayo ebuthongweni bakho.
Ukulala kubalulekile ekuqhubekekeni kwempilo yengqondo kunye nengqondo, ngakumbi kumntu olwa nePTSD.
Imithombo:
I-American Academy ye-Sleep Medicine (2009). Ukulala ucoceko: Imilinganiselo enempilo yobuthongo obuhle. http://www.sleepeducation.com/Hygiene.aspx.
Bourne, EJ (1995). Ixhala kunye nencwadi yokusebenzela. I-Oakland, CA: I-New Harbinger Publications.
Harvey, AG, Jones, C., & Schmidt, DA (2003). Ubunzima bokulala noxinzelelo lwe-posttraumatic luphazamisekile: Ukuhlaziywa. Ukuhlaziywa kweSiklinikhi yePhysical Psychology, 23 , 377-407.