Ukukhathazeka ngokweqile Kungakhokelela kwi-insomnia
Xa uxinzelelo lubamba ubomi bakho, unokufumanisa kunzima ukuphazamisa ukukhathazeka okubangelwayo. Ingabonakalisa njengokukhathazeka okuqhubekayo okanye ingxaki engayi kushiya imisipha yakho. Iyintoni ingxaki yokukhathazeka ngokubanzi? Ukuxinezeleka okanye uxinzelelo kuthintela njani ubuthongo? Sinokubangela njani ukulala ? Funda ngobudlelwane phakathi koxinzelelo, ukuxhalabisa, nobunzima bokulala.
Yiyiphi iHlabathi Ukukhathazeka Ngokukhathazeka?
Kungakhathaliseki ukuba isitishi sakho ebomini, uxinzelelo luqhelekile. Kungakhokelela kwiinkxalabo ezingayi kuhamba. Ukuba ezi ngxaki zigqithise ukukwazi ukujamelana nayo, kunokuba nzima ukusebenza emini kwaye akunakwenzeka ukulala ebusuku. Ziziphi iimpawu zokuxhalabisa ngokubanzi?
Nangona abantu abangama-18% abakhalaza ngokuxhalabisa kunyaka owenziwe, ukugula okuxhalabisayo (GAD) akuqhelekanga (kuqikelelwa ukuba ku-3% yabantu). Ichaphazela abafazi abaninzi kabini xa kuthelekiswa namadoda. I-GAD ichazwa ukukhathazeka okungapheliyo, okugqithisileyo, kunye nokukhathazeka okuhlala ubuncinane ubuncinane kwiinyanga ezintandathu. Kukho iintsuku ezingaphezulu kunezinye. Ukongeza, ukuxhalabisa okuchazwe kwimeko kuchaphazela iinkalo ezininzi zobomi, kuquka umsebenzi okanye isikolo kunye neminye imisebenzi. Oku kunzima ukulawula ukuxhalabisa. Kukho iminye impawu ezinxulumene ne-GAD, kuquka:
- Ukungenasiphelo okanye ukuvakalelwa "ekupheleni"
- Ukukhathala lula
- Ukungabikho kwengxaki
- Ukutshatyalaliswa
- Ukuxhatshazwa kwemizimba
- Ukuqhawula okanye ukulala okungahlali
I-GAD yimeko engapheliyo kwaye ayifumaneki ngokupheleleyo. Ngokuqhelekileyo kunomdaka kunye nokunyusa, kunye nezihlandlo ezingcono okanye ezibi. Ihlala ihlala ixinekeke. I-GAD ineempembelelo ezibalulekileyo ekulala.
Ukuxinezeleka, Ukuxhalabisa, kunye nokuShwalalisa
Ukuxhalabisa okuphawulekayo kwi-GAD kuvame ukuphazamisa ukukwazi ukulala nokukholisa ukulala. Oku akulindelekanga. Ukuxhalabisa kunokubhekwa njengokunyuka okungafanelekanga kwempendulo ebizwa ngokuba yi-arousal. Kukholelwa ukuba ukuvuswa kwezinto kuguqukile ukuze sihlale silumkele ukwesatshiswa, ukuze siphendule ngokufanelekileyo kwaye sizikhusele. Kuyanceda ukuba ube nexhala xa iingonyama ezilambileyo zihamba kwi-prowl. Nangona kunjalo, xa le nkqubo ingahambi ngokungahambi kakuhle, kukho imiphumo emibi.
Ukuphazamiseka kokulala kungenye yeengxaki eziphambili ezingaphuhlisa, ezichaphazela abantu abangama-56-75% abane-GAD. Khawucinge nje uvuke njengentsimbi. Ikhupha ingqalelo yakho, yenza ukuba uhlale kwaye uqaphele. Kwakhona igalelo lakho elincinci. Xa intsimbi iqhubeka ikhala ebusuku, kunzima ukulala. Oku kunokubangela inkathazo yokulala, ukulala, okanye ukulala okungaqabuliyo. Ezi zinto zibizwa ngokuba yi-insomnia.
Iinkxalabo ezikhokelela ekukhathazeni ukwanda kunye nokuxhatshazwa kungafika ngaphambili xa ulala ebusuku. Emva kokuba iziphazamiso zemihla zichithwe, ukuxubusha malunga nomsebenzi wakho, iimali, okanye ulwalamano lunokufika kumphezulu.
Ubunzima bokulala buyakwazi ukukhupha isisombululo sawo malunga neempembelelo kwimisebenzi ngosuku olulandelayo. Ukunyuswa kokulala kunokukhokelela kwezinye iingxaki ezidla ngokubonakalayo kwi-GAD, kubandakanywa ubunzima bokuxininisa kunye nemizwelo.
Xa kufundwa ubuthongo babantu abane-GAD, kukho iziphumo ezithile ezifunyenweyo ezihambelana nokuxilongwa kokulala. Isifundo esisemthethweni sokuxilongwa, esibizwa ngokuba yi- polysomnogram , siya kubonisa ukukhula kwe-latency yokulala (ixesha elithathayo ukulala) nokuvuka emva kokulala. Isixa sokulala sancitshiswa. Labo abane-GAD banokuvuswa kwamasa kusasa, uphawu olusoloko lwenzeka kwixinzelelo (olubonisa kwakhona ukuqala ngokukhawuleza kokulala kwe- REM ).
Unyango lweNkathazo yokuXhalabisa
Izinyathelo zokonyango zengxaki yoxinzelelo jikelele zifana nezo zisetyenziswa kwezinye izifo ezixhalabisa. Le ndlela idibanisa ukusetyenziswa kwamachiza, unyango lweendlela zokuziphatha, kunye neendlela zokuphumula. Njengoko i-GAD ihlala yimeko engapheliyo, inokubandakanya unyango olude kwiminyaka emininzi.
I-Benzodiazepines yimijelo eqhelekileyo esetyenziswayo yokunciphisa uxhalaba. Ngokukodwa, i-alprazolam kunye ne-clonazepam zisoloko zichazwe. Nangona la mayeza ayenganyanzelwanga kunyango lwangexesha elide lokulala, ziyakunceda ngonaphakade ukuphelisa uxhalaba. Ukongezelela, i-serotonin reuptake inhibitors (SSRIs) ekhethiweyo isetyenziswa njenge venlafaxine.
Ulwaphulo lwezobuchopho luyacutshungulwa lusebenza kakuhle ukulawula i-GAD. Eli gulane lidla ngokulawulwa ngabangcali beengqondo okanye abaneengqondo. Ingonyango ekhethiweyo enokuthi ihlupheke ngenxa yeempembelelo ezimbi ezivela kumachiza e-benzodiazepine, kuquka nomngcipheko wokuwa kweengozi.
Kwalabo abanengxaki yokukhathazeka nokungakhathazeki, ingakumbi xa oku kubangela ukulala, qalisa ngokuthetha nodokotela wakho osisigxina onokunyamekela ukuthunyelwa kwisifo sengqondo.
Imithombo:
I-Diagnostic and Statistical Manual of Disabilities (DSM-IV), i- American Psychiatric Press , i-4th edition, 1994.
Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." I-ExpertConsult , i-5th edition, 2011, iphe. 1477-1478.