Ukungazinzanga yintlungu yokulala edla ngezinye iimeko kunye neengxaki zentlalo yoluntu (SAD) . Ngamazwi alula, ukungazinzi kubhekisela kwingxaki yokulala okanye ukulala ngokwaneleyo.
Ngelixa abantu abaninzi banenkathazo yokulala balala ngexesha elide, abo banokugula okungapheliyo banenkathazo yokulala ngaphezu kobusuku obuthathu ngeveki kwiinyanga ezintathu okanye ngaphezulu. Ngokuqhelekileyo, ukulala kwabantu kubangelwa ngabantu abanesifo sengqondo sempilo .
Ukuba ujongene neengxaki zentlalo, unokuhlala uphaphekile ebusuku ukukhathazeka ngeziganeko zemihla, mhlawumbi uzibuza ukuba unamahloni esikolweni okanye emsebenzini. Ngaloo ndlela, unokucinga malunga nosuku olulandelayo kwaye ukhathazeke malunga naloo nto, ukwesaba ukuthetha nabantu ofunda nabo okanye nabo osebenza nabo abangayiqaphela uxhalaba lwakho.
Akuqhelekanga ukuba iingcinga ezinjalo ziqhubeke zijikeleza ngentloko yakho njengengxelo ephukileyo kwaye yenza ukuba ulale. Emva kokuphosa kunye nokuguquka ixesha elide, unokulala nje kuphela ukuba uvuke emva kweeyure ezimbalwa emva koko ukhangele iwashi ubusuku bonke ude i-alamu ihambe.
Ngaba le nkcazo ingentla ivakalayo njengawe? Abantu ngabanye abane-SAD baxhomekeke kwiingxaki zokulala ngenxa yokungakwazi ukukhathazeka ebusuku. Ukungazinzanga kungakhokelela kwiingxaki zobomi bemini kunye nomgangatho omgangatho wobomi, kubandakanywa nokubangela inkathazo emsebenzini wakho nasebudlelwaneni boluntu.
Ekugqibeleni- njenga- SAD , ukulala ngenxa ye-sleepiness ihamba phambili kwaye ingaphendulwanga. Izigulane zikhohlwa ukuxelela oogqirha ngeengxaki zabo zokulala, kwaye oogqirha bayakulibala ukubuza.
Uyazi Njani Ukuba Unesifo?
Abantu abanesifo sokungazinzi banenkathazo yokulala ngokwaneleyo baze bazive bekhathele ngenxa yoko. Ingxaki yokulala ngokwaneleyo kunokubangelwa naluphi na olu lulandelayo:
- kuthatha ixesha elide ukulala
- ukuvuka rhoqo ebusuku
- ukuvuswa ebusuku okanye kusasa kusasa kwaye singakwazi ukulala kwakhona
Ukuba nayiphi na le miba ingxaki kuwe, kwaye uhlala kunye nokuxhalaba kwezenhlalakahle, kunokwenzeka ukuba ubunzima bakho bokulala buhlobene nemicimbi yakho kunye nexhala.
I-Insomnia ihlolwa njani?
Ukungazinzanga kungahlolwa ngokusebenzisa i-questionnaire yokulala. Inqaku lemibuzo elisetyenzisiweyo kakhulu kwaye lisetyenzisiweyo kule njongo yi-Pittsburgh Sleep Quality Index. Kule mibuzo, uya kubuzwa malunga nomgangatho wobuthongo, iingxaki zokulala, kunye nokunye kwinyanga edlulileyo.
Esinye isixhobo sokuvala ukusilala yilogi yokulala okanye idayari. Ukugqitywa kwesinye sezi zixhobo kuvumela ugqirha wakho ukuba ahlalutye iipatheni zakho zokulala ebusuku, njengalapho ulala khona, walala, wavuka. Ngokuqhelekileyo uza kugqiba igogi kwithuba leeveki ezimbini.
Ukuba unengxaki yobuthongo obunzima, ukuthunyelwa kwi-laboratory yokulala yovavanyo kunokuqinisekiswa.
Unyango lwe-insomnia
Ukungazinzanga kungaphathwa ngamachiza, unyango okanye ukudibanisa ezimbini.
Ukunyanga kwengqondo yokuziphatha yokungakwazi ukulala (CBT-I) iboniswe ukuba iyasebenza kakhulu. Kuye kwaboniswa ukuba iphumelele njengamachiza okhatyathwa kwexesha elifutshane lokugula okungapheliyo.
Nangona kunjalo, kuphela iipesenti ezi-1 zezigulane ezinokugula okungapheli zifumana olu hlobo lonyango.
Kwimeko yophando, imithi emfutshane yokuziphatha kwengqondo yokulala (CBT-I) yahlolwa.
- Iiseshoni ezintlanu zanikwa ngeveki.
- Unyango olubandakanya ukuphulukiswa kwengqondo, unyango lokunciphisa ubuthongo (ukunciphisa ixesha elichithe embhedeni), ukulawula ukuvuselela (ukudibanisa kwakhona igumbi lakho lokulala kunye nobuthongo), kunye nokuhlengahlengiswa kwengqondo (ekuphuhliseni iingcamango ezincedo malunga nokulala).
- Zonke iiparamitha zokulala ezijoliswe kuzo zibonise ukuphuculwa.
- Iintlawulo zagcinwa kwiinyanga ezili-9 emva kokunyanga.
- Ukuxhalabisa okuxhomekeke kubuthongo kunye neenkolelo ezingasebenzi / iimvakalelo zokulala zancitshiswa.
- Iziphumo zacetyiswa ukuba i-CBT emfutshane ikwazi ukufakwa kwonyango kwi-SAD kubantu abanenkxalabo yokulala.
Nangona kunjalo, amayeza ngokuqhelekileyo unyango oluphambili lokulala ngenxa yokuba usebenza ngokukhawuleza, ngokuqhelekileyo kwiintsuku ukuya kwiveki. Kukho ezininzi iintlobo zamachiza asetyenziselwa kunyango lokulala. Nazi ezinye iindidi eziqhelekileyo:
- Nonbenzodiazepines (umz., Eszopiclone)
- Benzodiazepines (umzekelo, isazolam)
- I-Tricylic antidepressant (umzekelo, i-dose-sinequan ephantsi)
- Melatonin agonist (ramelteon)
Ngoxa ezinye iindlela zokunyanga ukulala ngenxa yokungazinzi, ukukhanya, kunye ne yoga kunokubamba isibheno, akukho ubungqina obuqhubekayo bokuxhasa ukuphumelela kwabo.
Ngaba Kukhona Ubudlelwane Phakathi Kokukhathazeka Kwezenhlalakahle Nokuqhawula?
Ucwaningo lwamaqela angaphantsi kwamazwe, luboniswe ukuba abantu abane- comorbid (intsingiselo yokuba babini) ukukhathazeka kwemiqobo kunye nokuxhalaba, kunye neengxaki okanye ukukhathazeka ngokwabo, kwaye kwaba namazinga aphezulu kakhulu okulalisa ukungazinzi xa kuthelekiswa namanye amaqela amathathu.
Kwabo abaneengxaki zomzimba kunye neengxakini, iingxelo zokugqithisa kakhulu kunyaka odlulileyo zazixhomekeke kwiintsuku ezongezelelweyo zokukhubazeka, okanye nje, iintsuku xa zingasebenzi kakuhle.
Kwesinye isifundo esebenzisa isampula segraduate yabafundi abangaba ngu-200 (abanye babo babenamaqela aneempawu ezixhalabileyo zekliniki), kuboniswe ukuba ukuxhalaba kwentlalo kuxhomekeke kwiimpawu zokungazinzi.
Abantu abane-SAD babengenelisekanga ngokulala kwabo, bafumana ukuphazamiseka okungakumbi ngenxa yeengxaki zabo zokulala, kwaye baxinezeleka ngeengxaki zabo zokulala.
Nangona kunjalo, kwaboniswa ukuba ukudakumba kunokubamba indima ekudibaniseni ubudlelwane phakathi kokuxhalaba kwentlalo kunye nokulala. Ngamanye amazwi, kubonakala ngathi unxibelelwano phakathi kwe-SAD kunye nokulala, kodwa kunokwenzeka ukuba ukuqhutyelwa koxinzelelo kungabangela into ebalulekileyo ekunobangela ukulala.
Ekugqibeleni, ekuhloliseni abantu abangama-30 abane-SAD jikelele kunye no-30 ohambelana nokulawula okunempilo, kwafunyaniswa ukuba izigulane ezine-SAD eziqhelekileyo zibonakalisa izinga eliphezulu lokulala, ixesha elide lokulala (sleeptime sleep), ukuphazamiseka kokulala rhoqo, kunye nokungasebenzi okukhulu ngexesha Usuku.
Abo bafumana imbali yobomi bokudakumba okukhulu abazange babonise iziphumo ezahlukeneyo xa kuthelekiswa nabangenalo ukuxilongwa. Ezi ziphumo zibonisa ukuba, ngokukodwa, ifomu jikelele ye-SAD inokudibana nokuphazamiseka kokulala, kungakhathaliseki ukuba ukuxinezeleka kuyinkinga.
Ezinye izizathu ze-insomnia
Kukho ezininzi ezinokubangela ukulala ngenxa yokungakwazi ukulala. Ugqirha uya kufuna ukulawula oku ngaphandle kokuqala nawuphi na unyango. Ngezantsi uluhlu lwezinye izizathu ezibangelwayo okanye abancedisi bokulala:
- i-apnea yokulala (ingxaki apho uyeka ukuphefumla ixesha elifutshane eliphindaphindiweyo)
- imilenze yesifo
- izifo zentliziyo (umz., ukukhubazeka kwentliziyo)
- iziphazamiso zamapulmoni (umzekelo, i-emphysema)
- iingxaki ze-thyroid
- Iingxaki ze-GI (umzekelo, i-acid reflux)
- ukuphazamiseka kwengqondo (umzekelo, iintlungu zesifo)
- iziyeza zonyango kunye neengxaki zengqondo (umzekelo, ii-SSRIs zokuxhalaxeka / ukudakumba, i-amphetamines ye-ADHD, imithi yeentlungu)
- i-psychostimulants (umzekelo, ephedrine kumachiza abandayo)
- bronchodilators
- i-caffeine okanye utywala
Iingcebiso zokujongana no-insomnia Xa u-SAD
Ukongezelela ekufumaneni unyango kwixhala lakho lentlalo, kukho amanyathelo onokuyithatha ngokwakho ukukunceda ukuphucula ukulala kwakho. Ukubeka esweni ukucola ubuthongo yinto enokuyenza wonke umntu. Ukuphucula ukulala kakuhle kunokubandakanya ukwenza oku kulandelayo:
- Nciphisa i-naps yosuku.
- Nciphisa ubusuku obusenyongweni okanye ukutya.
- Gwema ukuzivocavoca ngokukhawuleza ngaphambi kokulala.
- Gwema ukubukela iTV kwibala.
- Ukunciphisa ukukhanya kunye nengxolo kwigumbi lokulala.
- Yiya kulala ngexesha eliqhelekileyo ubusuku bonke.
- Vuka ngexesha elimiselweyo rhoqo ekuseni.
- Landela ixesha lokulala elikuvumela ukuba uphumule.
- Musa ukulala embhedeni iminyaka engama-5 ukuya kwe-10. Vuka uphinde uxhalabise (ukuba kufuneka ufumane umphathi kwixhala lakho!) Kwenye indawo de uziva ulele. Oku kunciphisa ubudlelwane bakho bokuqhaqhaqhaqhazela ukukhathazeka ngekamelo lakho lokulala.
- Ukunciphisa i-caffeine kunye notywala.
- Beka iqondo lokushisa kwigumbi lakho lokulala kwindawo ekhululekile, ngokukhethekileyo kwicala elipholileyo.
- Thenga i-mattress ephathekayo xa ungenayo.
- Fihla iwashi ukuba uthanda ukuwubukela.
ILizwi
Ukuba unobandezeleka kunye nokukhathazeka kweentlalo, ukuphathwa ngempumelelo kokulala kwakho kungenza ukuba ukukhathazeka kwakho kuxinzeleleke ngakumbi kunyango. Qiniseka ukukhankanya ingxaki yakho yokulala ugqirha wakho, ukuze le ngxaki eyahlukileyo iphathwe ngqo.
> Imithombo:
> Buckner JD, uBernert RA, iCromer KR, u-Joiner TE, iSmmidt NB. Ukuxhalaba kwezenhlalakahle kunye nokungazinzi: indima yokudibanisa yempawu ezixinezelekileyo. Cinezela uxhalabe . 2008; 25 (2): 124-130. i-doi: 10.1002 / da.20282.
> Ixesha leengqondo. Unyango lwe-Insomnia kwiinkxalabo zokuxhalabisa.
> URaffray T, uBond TLY, uPelissolo A. Izilungelelaniso zokungazinzi kwizigulane zentlalo yoluntu: indima yokudakumba nokuxhalabisa. Psychiatry Res . 2011; 189 (2): 315-317. i-doi: 10.1016 / j.psychres.2011.03.004.
> Soehner AM, uHarvey AG. Imiphumo eyingozi kunye nemisebenzi yokulahla okukhulu kwezibonakaliso kwiimvakalelo kunye neengxaki zokuxhalabisa: iziphumo ezivela kwisampula esimele sakwazwelonke. Ukulala . 2012; 35 (10): 1367-1375. i-doi: 10.5665 / ukulala.2116.
> Tang NKY. Ngomfutshane i-CBT-I ngenxa yokulala ngendlala engathandabuzekiyo neentlalo zentlalo: Ucwaningo lwetyala. Behav Cogn Psychother . 2010; 38 (1): 113-122. i-doi: 10.1017 / S1352465809990488.