I-paradoxical ligama elingasetyenziselwa kakhulu kwiindawo zonyango lokulala: lisebenza kwimeko yokulala, amava okulala ngenxa yokulala engqondweni, kunye nokuphathwa kokulala ngenxa yokulala. Ubuthongo obunzima bokuzilala ngenye yezinto ezibini zokulala kwaye ziphawuleka ukuba kukho ukuhamba kweeyame ngokukhawuleza (REM). Fumana iinjongo kule nqanaba yokulala kunye nokugula kokulala okubizwa ngokuba yi-sleepiness epidemic.
Kwakhona ufunde indlela injongo yokwenza i-paradoxical isebenza ngayo ukunyanga ukulala.
Yintoni Echaza Ukulala Kwe-Paradoxical?
Eyaziwa nangokuthi ukulala kwe-REM okanye ukuphupha ubuthongo , ubuthongo obusongelayo bubunzima bokulala nobunzima bomsebenzi wengqondo kwi-forebrain ne-midbrain. Kubonakaliswe ukuphupha kunye nokungabikho komsebenzi weemoto ngaphandle kwemisipha yamehlo kunye nesithintelo. Kwenzeka ngokuphindaphindiweyo ngamaxesha amaninzi ngexesha lokulala, kwaye ihamba phambili ngokusa, kodwa ngokuqhelekileyo iquka inxalenye encinane yomjikelezo wokulala.
Ngethuba lokulala, izidumbu zethu zikhululekile ukuze singenzi amaphupha ethu. Ukuba oku kungaphumeleli, ingxaki yokuziphatha yokulala kwe-REM ingahlakulela.
Ukuphazamiseka kukuba nangona ubuchopho busebenza ngexesha lokulala kwe-REM, kudla amaninzi amandla, umzimba uhlala ungasebenzi.
Yintoni i-paradoxical insomnia?
Ukusalalisa kuchazwa njengobunzima bokulala kwaye kudla ngokunyanzeliswa ngumzamo onxulumene nokulala.
Ubunzima bokungabi nakubungqingili yimeko engavumelekanga apho abantu baxela kakubi ukuba kuthatha ixesha elingakanani ukuba balele kunye nokuba balala ixesha elingakanani. Basenokucinga ukuba balele nje ngeeyure ezimbalwa, nokuba balele ezisixhenxe okanye ezisibhozo. Abantu abanolu bungozi bayazi kakuhle indawo abahlala kuyo xa belele, bacebisa ukuba batshintshe rhoqo phakathi kokukhanya, isigaba sokulala 1 kunye nokuvuka.
Ngomso baziva belele ubuthongo. I-Melatonin, i-anti-counter-anti-medication ene-diphenhydramine, kunye neziyobisi-zomeli zamandla zokulala (ezifana ne-Ambien okanye i-Lunesta) zinokumelana neempawu zokungazinzi.
Ukuqhwala kwe-paradoxical kuthathwa njengengqabile kuba ngoxa i-insomnia ichaphazela phantse ama-35 ekhulwini labemi, iingaphantsi kweesenti e zintlanu zala matyala zibhekwa njengento engathandekiyo.
Kwiimeko eziqhelekileyo zokulala, ukuba uzama ukulala, akuyi kwenzeka. Kodwa kuthekani ukuba uzama ukuphaphama? Ukusetyenziswa kwendlela yokuziphatha ebizwa ngokuba yi-paradoxical intlonelo yokulala yinjongo inganceda.
Utshintsho lwezenzo luya kuphucula ukulahla
Kukho iindlela ezahlukeneyo zokungenelela ezinokuthi zisebenze ekuphatheni ukugula okungapheliyo. Ezi ziqeshwe ngokubambisana njengenxalenye yenkqubo ehleliweyo ebizwa ngokuba yonyango yokuziphatha yokulala (CBTI). Ezinye zezi zinguqu zithembele ekutshintsheni indlela ocinga ngayo okanye ukuqonda imeko, igalelo elibizwa ngokuba lonyango lokuqonda. Enye into enjalo iinjongo ezixhasayo.
Yiyiphi Intshukumo Yengqungquthela?
I-paradox ichazwa njengesitatimende esinokubonakala singenangqiqo okanye ingqubuzanayo, kodwa xa kuphandwa okanye kuchaziwe kungase kusekelwe kakuhle okanye kuyinyani.
Enye into ephazamisayo yokungazinzi kukuba kukuba ngokuhlala emva koko, usenokulala ngokukhawuleza kwaye ulale kangcono. Kuyakwazi ukusebenzisa umgudu ojikeleze ukulala kwakho, okusoloko kuqhubela ukulala, ngokukhawuleza ukuba uzuze.
Injongo yokuxhaswa yintliziyo yindlela okanye ulwaphulo olunokwenza ingqondo apho ufunda ukujamelana noloyiko lokuhlala uphapheme kunye nemiphumo emibi. Inokufundwa kwi-psychologist, i-psychiatrist, okanye ugqirha oqeqeshwe ngamayeza okulala . Injongo yokuphazamiseka inceda ekunciphiseni "ukukhathazeka kokusebenza" kokulala.
Njengenxalenye yale nto, unokuhlola ngokuchanekileyo iziphumo zobusuku obuthathaka bokulala ngexesha lomsebenzi.
Ukuhlengahlengiswa kwengcamango kunganciphisa ezinye zexhala malunga nokulala ngokukhawuleza ebusuku. Ukongeza, unako ukuzama ukuhlala uphapheme ukuze ulale ngokukhawuleza.
I-Inadoxical Intention Yenzani Ukuphathwa Kwe-Insomnia?
Kunokuba uzame ukuziphoqa ukuba ulale-ngandlela-thile, ukuba wenze ngokufunwa-wena endaweni yoko uhlale ungavuki ngaphandle kokuzama ukulala. Ngokuqeqesha, uyeka "ukuzama" ukulala (okungaze kusebenze). Ukuvusa ukuthungatha kuba yindlela efanelekileyo. Ukuphazamiseka kwengqondo, kubandakanya iindlela zokuphefumula, ukuphumla kwemisipha eqhubekayo, kunye nomfanekiso okhokelwayo, unokuba luncedo.
Injongo yokuphazamiseka inokufezekiswa ngokuhlala uphapheme uze uzive ulele uze ulale. Ukuthatha umhlala-phantsi kwigumbi lokulala uze ukhange izibane kwaye ugcine indawo yokulala njengendawo ephumayo yokulala nokulala (ngaphandle kwemisebenzi efana nokufunda, ukubukela iTV, okanye ukukhanya okugqithisileyo okanye ingxolo). Thetha ngoxolo ngamehlo akho avaliwe. Endaweni yokugxila ekuphumeni, zama ukuhlala uphapheme. Okumangalisa kukuba, unokufumanisa ukuba ulala ngokukhawuleza kule miqathango.
Ukuxhalabisa ukungakwazi ukulala ngoko ke kukhululeka xa ufunda ukwamkela ukuhlala ubumbile njengendlela eyamkelekileyo xa ulala.
Injongo ye-paradoxical ingabancedisa ngokukhethekileyo kubantu abanokulala ngenxa yobunzima bokulala ekuqalekeni kobusuku. Kuye kwaboniswa ukuba iyasebenza kwaye ayikho ingozi yemiphumo emibi.
Ukusetyenziswa kweParadoxical in Medicine Sleep
Ngoko, isichazi-magama esichasayo singasetyenzwa ngeendlela ezintathu ezicacileyo ngokubhekiselele kwizihloko zonyango lokulala. Lichaza isimo sokulala esilwaziwa kangcono njengokulala kwe-REM. Libhekisela kwindlela yokulala-bhoxa apho ukulala okuchazwa ngokucacileyo njengokuvuka. Ekugqibeleni, kuyindlela efanelekileyo yokuziphatha apho injongo ngokuzenzekelayo ibe ngumzamo wokuhlala uphapheme, kunokuba ulale. Kungakhathaliseki ukuba sisetyenziswe njani, ukuqonda ubuthongo kunokuphuculwa ngokuchaza ezi ntlobo zemiqathango.
ILizwi
Ukuba udinga uncedo olongezelelweyo ngokulala kwakho, fumana i-CBTI ingcali kwindawo yakho kwaye ekugqibeleni ugqibe ukulala kwakho. Kwakhona kunokukunceda ukuba ube nokuvavanywa ngumgqirha ogqitywe ngokugqithiseleyo webhodi ongakwazi ukulungiselela ukuvavanya nokunyango.
Umthombo:
> Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 6, 2017.