Ukujongana nokucinga okuxhalabisayo kunokuphucula ukuphumla kwakho
Ukulala okungapheliyo kunokubonakala ngathi kukutyhila, kodwa nini na ukuba ufuna unyango njengonyango lononyango? Ukuxhalabisa okunxulumene nokusileleka kuya kuba yingozi? Ngaba zikhona ezinye iinguqu zokuziphatha ezingahlaziya ukulala kwakho? Uthini umahluko phakathi kwonyango yolwazi kunye nokunyanga kwengqondo yokuziphatha?
Ukuze siphendule le mibuzo, makhe sihlolisise inkcazo evela kwi- UpToDate -inkcazo yezobuchwephesha ezithembekileyo ezisetyenziswe ngababoneleli bezempilo kunye nezigulane ngokufanayo.
Emva koko, funda ngolwazi olongezelelweyo malunga noko konke oku kuthetha ntoni kuwe.
"Abantu abaphephile ebusuku baxhalabele ukuba baya kuqhuba ngokuthe ngentsasa xa bengalali ngokwaneleyo. Iingcamango ezinjalo zingabangela umjikelezo apho kuhlala khona uphaphama kwandisa uxhalaba, okwenza kube nzima kunzima ukulala. unokuqala ukugxeka zonke iziganeko ezimbi ebomini bakho ngobuthongo obubi."Ngethuba lonyango lokucinga, usebenza nomgqirha ukujongana nokuxhalaba kwakho nokucinga okubi. Ingcali iya kukunceda ukwamkele ukuba ukulala okungenakuze kube yimbangela yeengxaki zakho.
I-cognitive therapy yokuziphatha yinkqubo yoqeqesho edibanisa iindlela eziliqela ezichazwe ngaphambili kwixesha leveki eli-8 ukuya kwele-10.
Iprogram yeseshoni ye-8 ingafaka iseshoni yemfundo yokuqala, ilandelwe iiseshoni ezimbini ezijolise ekulawuleni ukukhutshwa kunye nokukhawulelwa kokulala. Ezi zilandelayo zilandelwe iiseshoni ezimbini ezijolise kwonyango lokuqonda kunye neeseshoni zokulala ngobuncwane. ingaba ishoni ehlola kwaye idibanisa iseshoni yangaphambili kunye neseshoni ejongene neengxaki ezizayo, ezifana nokucinezeleka nokubuyela kwakhona. "
Ukulala kunokukhathazeka kakhulu xa iimvakalelo ezimbi ziqala ukuyichitha. Isiqhwithi sengqondo sexinzelelo, ukuxhalabisa kunye nokungahambi ngandlela-thile kunganciphisa nantoni na ithuba lokulala. Kwalabo abahluphekayo ukungakwazi ukuwa okanye ukulala, iimpawu zokulala, ukuphendula okungalunganga kweli gama kunokufaka umbane kumlilo, okukhokelela ekuhambeni kokungazinzi kunye noxinzelelo olongezelelweyo.
Ngokuqhelekileyo ukungabikho kokulahla kungaphumelela ekulawuleni kule ndawo. Ukulala akukwazi ukunyanzeliswa. Ngokuhlala ngokungakwazi ukulala-ukuzama ukuziphoqa ngokwengqondo ukuba silale - senza okuchaseneyo. Ukuxhalabisa okunxulumene nokuphazamisa iingqondo zethu, kunye ne-hormone yokuxinzezeleka ebizwa ngokuthi i-cortisol ivuse imizimba yethu. Njengenxalenye yale nto, abantu abaninzi baya kuqala "ukuphazamiseka." Ngamanye amazwi, isiphumo sokulala ubusuku obuhlwempuzekileyo siya kwintlekele enkulu eyayiyokwenzeka, nangona oku kungenangqiqo.
Masithathe umzekelo. Unenkathazo yokulala. Njengoko ulala apho, ubukela imizuzu yeekethi ngexesha, uqala ukuxhalabisa. "Andikwazi ukulala," ucinga kuwe. "Ndifuna ukulala okanye andiyi kukwazi ukuvuka emsebenzini ngomso." Okokuqala kunokubonakala kunengqiqo. Kodwa, njengoko imizuzu ibe yimizuzu, ukuxhalabisa kwakho kuyakha. "Andikwazi ukulala." Ndiza kulala ngantoni. "Ukuba ndiphelile, ndiyakucinywa. + Andiyi kukwazi ukugxininisa kwaye umsebenzi wam uya kuhlupheka. endlwini. Andiyi kuhlala. " Ukukhawuleza ukulala - ngokwalo ngokuqhelekileyo kwaye kungabalulekanga - kuye kwaxhala ukuba ulahlekelwe ngumsebenzi wakho kunye nokungenamakhaya. Ezi ziya kuba yimiphumo emibi, kodwa ngaba ziqiqa?
Unyango oluthile lwenzululwazi luzama ukulungisa iindlela zakho zokucinga, ukuthwala iingcamango zakho ezixhalabileyo kwaye, xa ulapho, ukuba uzibonakalisa ngokunyanisekileyo ukuba ngaba zifanelekileyo. Kulo mzekelo ukhankanywe ngasentla, umgqirha unokuthi, "Ewe, kodwa uke walala kwaye ulahlekelwa umsebenzi?" Impendulo mhlawumbi ayikho. Emva kokukrazulwa ngaphandle, ukucinga okuxhalabisayo kungakunqandwa. Njengenxalenye yale nto, uya kujongana nento ongayilunganga ngokungafanelekanga ekulaleni okubi.
Abanye abantu bazuza kwiprogram ehlelwe yonyango yokuziphatha. Olu qeqesho oluseburhulumenteni lwakhiwa kwiindlela ezisetyenziswe ngonyango olusisiseko sonyango.
Ngokuqhelekileyo zenzeka kwiinyanga eziliqela. Njengengxenye yale ndlela, ukungenelela kokuziphatha okungabonakaliyo ekuphatheni ukungabikho kwe-insomnia kungaqeshwa: ukulawulwa kwe-stimulus nokukhawulelwa kokulala . Umda ngamnye umlinganiselo wexesha ohlala uvuke ngalo embhedeni, ukuze kungabi yindawo yokuhluthwa.
Ezi zinguqu ekucingeni maxa wambi kunzima ukuphumeza, ngoko ke le miba iyenziwa ngokugqithiseleyo ngoncedo lomgqirha oqeqeshiwe kwiindlela. Unokuba unqwenela ukufuna isiluleko se-psychologist eqeqeshiwe ngokukhethekileyo, isifo sengqondo okanye ubungcali bokulala. Ngokujongana nokubaluleka okubalulekileyo phakathi kweemvakalelo nokulala, unethemba lokuba uya kukwazi ukubeka uloyiko lokuphumla kwaye ekugqibeleni ufumane ubuthongo obuyidingayo.
Ufuna ukufunda ngaphezulu? Jonga i- UpToDate isihloko, "Ukunyangwa kwe-insomnia," malunga nolwazi olungakumbi lwezokwelapha.
Umthombo:
Bonnet, uMichael et al . "Unyango lwama-insomnia." Isemgangathweno. Ku fi kelele: Novemba 2011.