Isikhalazo Esiqhelekileyo
Ukusalalisa emva kokuxhwaleka kwentloko kunye nokulimala kwengqondo yinkxalabo yexesha elide .
Ukungazinzanga kungaphazamisa ukubuyiswa ngeendlela ezahlukeneyo. Ukulala kakuhle ebusuku kubangela ukukhathala kulo lonke usuku. Oku, kwenza ukuba kugxininise ngakumbi kwaye kukhulise umxhesho ofunekayo ukuze uhlale uqaphele kwaye uxhaswe. Ukukhathala kungathintela imemori, eyona nto ivele ingxaki kubaninzi abaninzi abagulayo abanentlungu.
Ukukhathala okwesibini ukusaleleka kunciphisa umlinganiselo wamandla okhoyo ukubandakanya kwimisebenzi yoluntu. Uphando lubonisa ukuba ukubuyela emphakathini ngokusebenzisa imisebenzi enomdla kunokunceda ukuhlutha emva kokuxhwaleka kwentloko. Ukungakwazi ukusebenzisana nabanye kunye nokuzonwabisa ngenxa yobunzima nokukhathala kunganciphisa inkqubela phambili .
Ubuthongo buyaziwa ngokuqalisa iinkqubo zamaselula eziza kunceda ingqondo iphilise ngokwabo, cima inkunkuma kunye nokulungisa iiseli. Ukungatholi ngokwaneleyo ukulala kunciphisa le nkqubo, kwaye ngokutsho kwezifundo zezilwanyana kunokuba negalelo kumonakalo weselula.
Zonke iziphumo zesibini zokungazinzi ziyakongeza, okwenza ukuqonda nokunyamekela ukungazinzi kuyinto ebalulekileyo yokuphathwa kwentlungu.
Kutheni i-Insomnia ihamba emva kweNtsumpa yeNtloko
Abaphandi baye bafumanisa iinkqubo ezimbalwa ezikhokelela ekusilaleni emva kokuxhwaleka kwentloko.
Ukulimala kwimimandla yengqondo elawula ukujikelezwa kwexesha lokulala kungaxhunyaniswa ngqo nokuphazamiseka kokulala.
Iimpawu ze-Circadian zithumela imiqondiso emzimbeni xa ixesha lokuvuswa, kwaye xa kufike ixesha lokulala.
Ukuvuka nokulala kulawulwa yiindidi ze-neurotransmitters eziquka i-histamine, i-orexin kunye ne-gamma-aminobutyric acid (GABA). Lezi kunye nezinye i-neurotransmitters zivuselela ukuvusa kwengqondo okanye zivimbele ukuvuka okuholela ekulaleni.
Enye ingcamango kukuba emva kokulimala kwengqondo, ingqondo ayivelisi i-neurotransmitters efanelekileyo ngexesha elifanelekileyo lokulala. Kungakho nokuba neengxaki zonxibelelwano, ezithetha ukuba izalathisi zenzakaliswa ziyakwazi ukuphendula ngokufanelekileyo ukulala nokuvusa i-neurotransmitters.
Oku kuthetha ukuba ingqondo ingatshintshi kwimodi yokulala okanye ayiyi kugcina ubuthongo. Izitshukumo zokulala nazo zichaphazelekayo, kunye neendlela zokuguquka kwamehlo okukhawuleza (REM) ukulala okudibeneyo nokuphupha.
Iimeko ezixhasayo
Ukudandatheka emva kwentlungu yentloko ixhaphake kakhulu. Xa uxinzelelo lukhona, amazinga okungazinzi. Oku kuyinyani ngokukhethekileyo kubantu abaye babandezeleka ngenxa yentlungu ebangela ukuba kubekho ingxubusho . Naliphi na ixesha kukho uxinzelelo oludibeneyo kubalulekile ukunyamekela unyango neengqondo.
Amachiza asetyenziswe ukunyanga iimpawu zentlungu ephazamisayo angaphazamisa iindlela zokulala eziqhelekileyo. Ukulala kuphazamiseka nokuba kukho intlungu.
Xa ubumnyama bubakho uphononongo olunzulu olufunekayo ukuze kutholakale ukuba kukho naziphi iindlela zokuziphatha okanye unyango olunegalelo kwingxaki. Ukubona ingcali eqeqeshiwe ekuqondeni nasekulawuleni zonke iintlobo zokulimala kwengqondo yinto efanelekileyo.
Unyango lwe-Injury Injury Insomnia
Ukunyanga kwengqondo yokuziphatha (CBT) kuye kwaba luncedo kwabanye abantu benokulimala kwengqondo ehambisana nokungazinzi. Ezinye izinto ze-CBT zibandakanya iimeko zokuziphatha zokugcina ucoceko, oku kuthetha ukuba rhoqo ukulala nokuvuka ekuseni.
Ukongezelela, izinto ezikhuthaza ukuba zilawulwe kwaye zinciphise ngaphambi kokulala. Xa ubuchopho sele sele budidekile malunga nexesha lokudinga ukuphaphazela ngokubhekiselele ekuphumuleni, ukubukela ifilimu evuyisayo okanye yokusebenzisa kakuhle ngaphambi kokuba ixesha lokulala liphazamise iimpawu zokulala.
I-caffeine evela kuyo yonke imithombo kuquka ikhofi, itiye, ishokoledi kunye neziphuzo zamandla kufuneka ziphetshwe ngemini.
Umniki-nkonzo oyintloko kunye neengcali ezibandakanyekayo ekuphatheni ukulimala kwentloko kufuneka babandakanyeke ngenxaxheba ukuze bazalise uhlaziyo olupheleleyo lweemithi ezibangelwa ukungalali, ukuxilonga nayiphi na imeko echaphazelayo kunye nokuphuhlisa isicwangciso sokunceda ingqondo iphinde ifunde ukulala okuqhelekileyo. ukujikeleza. Ukulimala nganye kwentloko kuyingqayizivele, ngoko kukubona ugqirha kunye nodokotela oqeqeshelwe ilayisenisi oqeqeshiwe ekuphatheni ukulala ngenxa yokulimala kwengqondo kuyacetyiswa.
> Imithombo:
> Lucke-Wold, BP, Smith, KE, Nguyen, L., Turner, RC, Logsdon, AF, Jackson, GJ, & ... Miller, DB (2015). Ukuphononongwa: Ukuphazamiseka kokulala kunye ne-sequelae ehambelana nokulimala kwengqondo ebuhlungu. I-neuroscience kunye neengcebiso ze-Biobehavioral , 55 68-77. i-doi: 10.1016 / j.neubiorev.2015.04.010
> Quinto, C., Gellido, C., Chokroverty, S., Masdeu, J., 2000. I-posttraumatic retard sleep syndrome. I-Neurology 54, 250-252
> I-Stocker, RP, i-Cieply, i-MA, uPaul, uB., uKhan, H., uHenry, uL., uKontos, AP, uGermain, A., 2014. Ukuxhatshazwa okuxhatshazelene nokulwa kunye nokulimala kwengqondo kubangela ingqondo ye-glucose metabolism ngexesha lokulala kwe-REM kwimikhosi yempi. Neuroimage 99,207-214.