Ngaba Unokuthatha Iipilisi Zokulala?
Abantu abakwintlungu Musa ukulala
Ndiqinisekile ukuba andinakukuxelela ukuba xa ujongana nentlungu okanye intlungu yangemva, usengozini yokulala ubuthongo. Enyanisweni, igosa-i-National Sleep Foundation, ngo-2015 kwi-Sleep in America Poll, yabona ukuba abantu abangama-63% abaye bahlolisisa abaneentlungu ezingapheliyo (kunye nama-55% abantu abaneentlungu ezinzima, oko kukuthi, kwiintsuku ezisi-7 zokugqibela) ukuba izinga labo lokulala lalibi.
I-Poll's Poll ibonise ukuba ngelixa i-6% yabantu ababuzwayo (ababenokuba bebuhlungu okanye babe nobuhlungu obukhulu kuphela) bafumene ukuba banesifo sokulala, inani liye laye lafika kuma-23% ekhulwini kwiintlungu ezingapheliyo.
Ngokomyinge, iSiseko sithi, abantu abaneentlungu ezingapheliyo balahlekelwa malunga nemizuzu engama-42 yokulala ababeya kuba nayo. (Oku kubizwa ngokuba "ityala lokulala.") Isikweleti sokulala yinto efanelekileyo kuba enye inxalenye yesifo sengqondo sokungazinzi kubandakanya ukungonakali komsebenzi wakho kwimini emva kobusuku bokulala. Andiyazi ngawe, kodwa xa ndilahlekelwa ixesha lokuphumla ebusuku, andiyikuziva nje ngongomso kwaye ndingenakunyanzelwanga ngosuku olulandelayo, kodwa ukuzenza kwam izigqibo kunye nokuziphatha kwangachaphazeleka.
Ngaba iipilisi zokulala ziphendulwa?
Inyaniso intlungu kunye nokulala zidibene kwaye ubudlelwane bunzima. Kodwa xa ujongana nobuhlungu obungapheliyo buhlungu, ngaba oko kuthetha ukuba kufuneka ujikelele kwiipilisi zokulala ukuze ufumane ixesha elilahlekileyo lokulala?
Kuyavunywa, imbono yokuba "ndinike ipilisi ngenxa yoko" inzima kakhulu xa ukungazinzi kubeka ezinye, kodwa esi sicwangciso sinezinto ezimbalwa ezichasene nazo.
Iimpawu zoThengiso lweeDrug
Ngo-2006, i -New York Times yabika ukuba malunga nemigangatho engama-42 yezigulane zokulala zakhishwa ngo-2005. Eli nqaku lixoxa ngendlela abathengisi bezilwanyana abazijolise ngayo kwaye baxhomekeke kwingqiqo yoluntu yokuba "indlela yokuphila yosuku lwangoku" ikhululekile.
I- NYT ithi abenzi beziyobisi basebenzisa izicwangciso ezifana ne-bombardment, ukukhangisa ukucacisa oogqirha, kunye nemikhankaso efanelekileyo ngexesha lokutyhilwa kwexesha lokugqibela lomdlalo weTV.
Musa Ukukhathaza Ugqirha Wakho Nge-Insomnia Yakho - Uyabona
Kwisikhokelo sikliniki ka-2008 (isikhokelo siyilo loogqirha esekelwe ubungqina singasetyenziselwa ukujonga xa uphando kunye nokunyanga imeko yezokwelapha) eyapapashwa kwiNcwadi ye-Clinical Sleep Medicine , abaphandi bavakalisa ukuba ukungabikho kwesifo kunezizathu kunye neempawu , okwenza "uvavanyo kunye nokulawulwa kokugula okungapheliyo kufuna ixesha lonyango."
Izigulane ezininzi zikhalaza oogqirha baxinzelelwe ixesha, ngoko ke lo mthwalo ophezulu wokusebenza ungakhokelela ekuxilongweni okungafanelekanga. Yaye ngaphandle kokuxilongwa ngokuchanekileyo, awukwazi ukufumana unyango ophezulu okanye unyango.
Kuphi Uphando oluthi Iichiyobisi Ziyenze Iyona Ntle?
Unokucinga ukuba ukuba ugqirha wakho umisela iyeza, ukuyisebenzisa kuyakuba liva elikhuselekileyo nelisebenzayo. Ngelishwa, oku akunjalo ngaso sonke isikhathi, ngokukodwa kwimeko ye-opioids. I-opioids iyingozi, ngoko nangoko, ubeka umngcipheko wokuba umlutha xa uthembela kubo kakhulu, okanye ukuba wena-nangona sizathu sini - ungathathi ngokutsho koogqirha okanye umkhombisi wakho.
Nangona oogqirha abaninzi banikezela i-opioids yokulala, ubuncinane uphando oluthile lwezifundo zonyango lufumene ukungabikho kobungqina bokuba basebenza kakuhle kangakanani. I-Mystakidou, et al., Ekuhlaziyweni kwabo okuthiwa "Ukunyangwa kwentlungu engapheliyo nge-opioid esebenza ixesha elide kunye nemiphumo yobuthongo," phawula, "kukho ukungabikho kwamangalisa kwidatha kwimiphumo ye-opioids yokulala."
Kwenye uphononongo, iSchutte-Rodin, kunye. al, wafumanisa ukuba unyango lwe-CBT, oluhlobo olusisigxina lonyango olunceda abantu ukujongana nentlungu yabo (okanye uhlobo oluthile), lwalusebenza nje ngaphandle kokuhamba kunye neyeza zokulala njengoko izidakamizwa zithathwa ngokufanayo.
Ababhali bongeza ukuba iziyobisi kunye ne-CBT zikwabelana ngeenjongo ezifanayo njengonyango: ukuphucula umgangatho wobuthongo kunye nobungakanani, ukuphucula umsebenzi wakho wosuku, nokwandisa ixesha lokulala.
Ezihlobene:
- Yintoni eyenzekayo kwi-CBT Session?
- Ukwamkela kunye nokuzibophezela kweNyango (ACT) yokuLawula ubuhlungu
- Ngaba ufanele uqeshe umqeqeshi wezeMpilo kwi-Back Pain yakho?
- Indlela Yokukhusela Ngayo Umva Xa Uphuma KwiBhedi
Qala Ukubuyisela Ukulala Kwakho Ngoku
Iindaba ezilungileyo kuyo yonke le nto, ngokweSiseko soBukulala, kukuba xa wenza ukulala ubaluleke kwaye uyakhuthazwa ngokwenene, unokuphinde ufike kwi-36 yemizuzu yakho elahlekileyo. I-Foundation Foundation ibonisa ukuhlala kude ne-caffeine kunye notywala ngokufutshane nexesha lokulala kunye nokusebenzisa iindlela zokuphumula.
Funda malunga nokunciphisa uxinzelelo lokuxinwa kwengqondo yokugula okungapheliyo.
Imithombo:
U-Mystakidou K1, u-Clark AJ, uFischer J, uLam A, uPappert K, u-Richarz U. Ukwelashwa kwentlungu engapheliyo nge-opioid esebenza ixesha elide kunye nemiphumo yokulala. Iintlungu. NgoNovemba ka-2011-Juni;
Foundation National Foundation. Ubuhlungu nokulala. Iwebsite yeSizwe soPhando lweSizwe. Kufumaneka ngoDisemba 2015 https://sleepfoundation.org/sleep-disorders-problems/pain-and-leep
Sawule, uStephanie. Ukuthengiswa kweePilisi zokuLawula kubangelwa ukukhathazeka. ENew York Times. NgoLwesibini, ngoFebruwari 7, 2006.