Unyango lweCarcer edibeneyo ne-Insomnia

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Unyango lweCarcer edibeneyo ne-Insomnia - IziNyango zeMveli kunye namayeza

Ukungazinzanga kuyinkathazo eqhelekileyo echaphazela abantu abanomdlavuza, kwaye njengoko kuphawuliwe kwinqaku elidlulileyo, unokufumana iimpawu ezinzulu zobomi bakho kunye nokuphila. Ukunyangwa kokulala ngenxa yonyango ngexesha nangemva kokunyangwa komhlaza kufuneka kuthathe ingqalelo ingcamango emininzi, kwaye yindawo apho ukudibanisa kwezinto zonyango kunceda kakhulu.

Okokuqala, jonga ucoceko lwakho lokulala, kwaye ulala ngokuqhelekileyo. Sebenzisa ixesha ukucinga malunga noko ungatshintsha kunye noko wenzayo kakuhle. Njengesinyathelo esilandelayo, kukho izinto ezininzi ezifana nokuphumla ezisebenzele abantu abaninzi. Ukuba iimpawu zakho ziqhubeka, xela ugqirha malunga nokunyanga kwengqondo yokuziphatha - unyango lwentetho - olufunyenwe luncedo kakhulu kwizifundo ukuhlola ukulala kwesifo somhlaza.

Ekubeni sithetha ngomhlaza, kubalulekile ukuba uqaphele ukuba ngelixa i-supplement isandula ukuthandwa kakhulu ekuphatheni iimpawu ezifana nokulala, ezinye zazo ziyakwazi ukusebenzisana nonyango lomhlaza. Ngenxa yoko, soloko uthetha nodokotela wakho malunga nokulala kwakho, kwaye indlela ekuchaphazela ngayo ubomi bakho. Ukubaluleka kokulala kakuhle - okunokuchaphazela nokuba nomphumo wesifo somhlaza - kufuneka unikezwe ngokuphambili kwinqununu yakho.

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Ukuseka iReadin Routine

Ukusungula inkqubo yokulala rhoqo - into eyaziwayo ngongonyango lwezokwelapha ngokuthi "unyango lovuselelo lonyango" - kufuneka libe yinyathelo lokuqala ekuphatheni ubunzima obunzima. Ixesha lakho lifanele liqale ekuqaleni kokuhlwa, kwaye lenzeke ngexesha elifanayo ngalunye kusihlwa nokuba ingaba ngeveki okanye ebusuku. Zama ukuvuka malunga nexesha elifanayo ngosuku ngalunye.

Kuthekani ukuba awukwazi ukulala? Ukulala kweengcali zincoma ukuba ukuba usaphila 20 okanye 30 imizuzu emva kokulala phantsi ukuba usuke uphume ekamelweni lakho; buyela ekulala xa ulala.

Abanye abantu bafumana ukuba ukuhlamba okufudumeleyo, ukufunda, nokuba nekomityi yetiyi yemifuno kukubanceda baphumule ngexesha lokulala. Ukusebenzisa ngexesha lemihla kunokunceda, kodwa uthetha ugqirha uze uqinisekise ukuba ungasondeli kakhulu ukulala ngexesha lokulala.

Yenza igumbi lakho libe mnyama ngangokunokwenzeka, usebenzisa i-shades okanye iipileni njengoko kuyimfuneko ukuba unokukhanya ngaphandle kwewindow yakho okanye ukuba inyanga ikhanya. Kungcono ukuphepha izibane zobusuku, kodwa ukuba ufuna enye yokhuseleko, jonga ukuthenga ukukhanya okunciphisa ukukhanya kwakho ebusuku. Imizimba yethu yenza "i-hormone yokulala yemvelo" i-melatonin ngexesha lobusuku, kwaye oku kuveliswa ngempumelelo kakhulu ebumnyameni obugqibeleleyo.

Nciphise inani lokuchitha ixesha lakho embhedeni (oku kuthiwa "ukuthintela ubuthongo bokulala") njengoko ukulindela ukulala okungenakwenzeka kunokubangela ukuba unqabile.

Khangela ezi ndlela zokulala kunye nemizila yokulala ukuze ufumane ingcinga.

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Hlola Ubungqina Bakho Bokulala

Sebenzisa igumbi lakho lokulala ukuze ulale, kunye nesondo kuphela , kungekhona ukufumana umsebenzi okanye ukubukela i-TV-nangona kungabikho abantu abalala ngokugqithiseleyo bephulaphule "ingxolo emhlophe" yomsakazo okanye iTV.

Gwema ukuxoxa ngezihloko ezixhalabisayo ngokuhlwa. Ukuphulaphula iindaba kwirediyo okanye kwiTV kungabikho nto efanelekileyo.

Ukunciphisa i-caffeine yokutya kunye nokusetyenziswa kotywala ngokuhlwa. Abanye abantu banomdla kakhulu kwi-caffeine, nangona ukuba badla kusasa ngemini. Utywala lubonakala ngathi lunceda abantu balele, kodwa utywala buphazamisa ukulala kakuhle kwaye lunokulimaza.

Gwema ukutya okukhulu ngokuhlwa, ngakumbi ukutya okunesonka. Ukufumana iingcamango ezingaphezulu, qwa lasela izikhokelo zokulala ezingcono .

Diary Sleep

Abanye abantu baye bafumanisa ukuba luncedo ukugcina idayari yokulala, ukuqonda kangcono inani lokulala abafumanayo, kunye nokukhangela oko kunokubangela ukulahleka kokulala. Ukuba unquma ukuzama oku, gcina uluhlu lwexesha lokulala, kodwa kunye namaxesha okuvuswa, kunye nokulala kokulala kwakho. Yenza ingqalelo yokuziphatha kwemini kunye naziphi na iingcamango ezinokuphazamisa ukulala kwakho. Kwakhona, phawula izinto ezinjengeentlungu kunye nokutshisa okutshisa. Emva koko zibuze - ingaba kukho into oxhalabele ngayo okanye into ephilisa lulayo ebangela iingxaki ngokulala kwakho? Ukuba kunjalo, bathetha nabathandekayo bakho, i-oncologist yakho okanye iqela lakho lokuxhasa umdlavuza.

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Ukuzivocavoca

Kusenokwenzeka ukuba uvile abantu bethetha ngokusebenzisa iindlela zokuphefumula ukuze bancede ngobunzima bokulala. Ukuphefumula kunokuncedisa njani ukulala ? Kukho iindlela ezimbalwa. Ngokugxininisa ukuphefumla kwakho ungacinga ingcinga yakho engasenza uhlale uphapheme. Kwakhona kuthatha ugxininiso lwakho kumsebenzi okhoyo; ukulala ngokuqhelekileyo into eyenzeka ngokwemvelo ukuba akudingeki ucinge ngako.

Khangela ezi ndlela zokuphefumula ezilula zokuphucula uxinzelelo.

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Uphulo lweNkunkuma

Ukuxinezeleka ebomini bethu kunokubangela kakhulu ukulala kwethu. Ukutshintshwa kwezinto eziphathekayo ezinxulumene noxinzelelo, kwakunye nokukhululwa kwama-hormone oxinzelelo okusetyenziswe indawo esetyenziselwe ukuba sihlale silumkile. Kodwa ngoxa abaxinzelelekileyo bexesha elidlulileyo badla ngokufuna ukukhuthaza (bathi, ukuba kufuneka ubaleke kwingonyama) iingcinezelo zengqondo yengqondo yexesha langoku zihlala zikhona kwiingcamango zethu - iingcamango ezinokungena kwiingqondo zethu ngexesha elinye babala izimvu.

Uphulo lokuphucula oluxutywe ngexesha lakho lemini, kunye nobusuku, yindlela efanelekileyo yokuphucula amandla akho okuwa kwaye uhlale ulele. Thatha isikhashana ukucinga ngemisebenzi eyokukhulula. Ngaba ukuphula umculo? Ukwazi? Ukufunda incwadi ekhuthazayo? Yoga? Le mi sebenzi iyahluka kumntu ngamnye, kwaye umntu omnye unokufumana umsebenzi ophazamisayo kunokuba uxinzeleleke.

Ukuba uxinzelelo luchaphazela ubuthongo bakho, khangela ezi ndlela zokuphucula eziphezulu zokulawula uxinzelelo okanye uqale ukunciphisa uxinzelelo ngokukhawuleza ngevidiyo engama-2 ngomzuzu wokuphucula. Abanye abantu bafumana uncedo olunzulu ekusebenziseni umfanekiso okhokelwayo wokuphumla, zombini emini nasebusuku.

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Ulwaphulo olumanyeneyo - Ingqondo / yeZonyango

Ingqondo / umzimba imithi, ngamanye amaxesha ebizwa ngokuthi "iindlela zokwelapha ezingezinye," ziyakwazi ngokugqithiseleyo ukuba zilungele ukuhlangabezana neempawu zomhlaza - kuquka ukulala. Uninzi lwamasebe aphezulu emdlavuza ngoku athatha indlela yokudibanisa ne-oncology ngokubandakanya ezi zonyango. Ezinye eziye zanceda abantu abanokungazinzi zibandakanya:

• Ukunyanga kwamayeza
• Yoga
• Ukucamngca
• Qigong
• Ulwaphulo olukhanyayo olukhanyayo (iphototherapy) yokulala
• I-hypnosis yokuphazamiseka kokulala
• Iimpawu zokwenza izinto ezinjengezobugcisa bezobugcisa kunye nokunyanga komculo
• Ukuphulukiswa komnxeba
• Umthandazo
• Biofeedback

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UChnitive Behavioral Treatment

I-ctnitive therapy (CBT) idlalwa njengolu hlobo lokuqala lonyango olwenzelwe unyango olunxulumene nomhlaza. I-CBT isebenzisa iindlela ezahlukeneyo zokucatshulwa (ingcamango) kunye nobuchule bokuziphatha ukujongana nokusilahla ngokujoliswa kwezimo zengqondo ezingasebenzi, iinkolelo kunye nemikhwa yabantu abanomdlavuza banokulala.

I-CBT ifunyenwe ukunceda ngokuthe ngqo kwi-insonmia kodwa ibonakala ibambe iqhaza ekuphuculeni imizwelo, ukunciphisa ukukhathala, nokuphucula umgangatho wobomi bonke abantu abaphila nomhlaza.

Iindlela ezifana nokuthintela ubuthongo zingasetyenziselwa, kodwa inzuzo ye-CBT kukuba idibanisa into yokuba wonke umntu onomhlaza unemiba eyahlukileyo yokubeka ubumnyama kwaye uphendule kwiindlela ezahlukeneyo zonyango. Ukuba ukulala kwakho kungaphuculanga kunye nemilinganiselo echazwe ngaphambili, qiniseka ukuthetha ne-oncologist yakho malunga nale khetho.

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Ukwenza i-Acupuncture

I-Acupuncture ngoku iyakwenziwa njengonyango oludibeneyo kwiindawo ezininzi zomhlaza. Ngomzimba, utyando lubeka iinaliti ezincinci kunye nemeridians (amasimu omandla) omzimba ngomzamo wokulinganisela ukuhamba kwamandla (qi) ngomzimba.

Ukwenziwa kwe-Acupuncture kubonakala kunenzuzo kwabanye abantu abanomdlavuza , kuquka ukuncedisa ekulawuleni i-cerebral-stimulated nausea, ekuncedeni ubuhlungu bomhlaza, ngokukhathala okulula, kunye nokunceda ukulawula i-xerostomia (umlomo owomileyo) ngenxa yonyango lwe-radiation.

Kungekudala, ukuhlaziywa kweengxelo ezipapashwe kuze kube yimini kwakukhuthaza ukuba ukunyanga umzimba kungadlala indima ebalulekileyo ekulawuleni izifo zokulala eziphathelele unyango lomhlaza.

Ukuba ucinga ukuzama le ngonyango kubalulekile ukuthetha ne-oncologist yakho kwaye ufumane ugqirha oqhelene nokuphatha abantu abanomdlavuza. Inani eliphantsi elimhlophe okanye inani leeplatelet elincitshiswe ngenxa ye-chemotherapy linokunyusa amathuba okusuleleka okanye ukuphuma kwegazi oluhambelana nokufakwa kweenaliti ezisetyenziswe kule nyango.

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Melatonin

Kukho ulwazi oluninzi olushicilelwe kutshanje malunga nendima ye- melatonin njengendlela yokwenza unyango ngenxa yokulala . Nangona le hormone, ithengiswa njengesongezelelo sesondlo, inokunceda abantu abathile - abo abanesimo sokulala besazi "ukulibaziseka kwesifo se-sleep syndrome" - AKUSINCEDO kubantu abaninzi abanokulala.

Kubalulekile ukubonisa iingcamango ezimbalwa. Ekubeni i-melatonin ithengiswa njengesongezelelo sesondlo, ayinanto imimiselo efanayo njengoko unyango lonyango luya kubhekana nalo - ngamanye amagama, awukwazi ngokuqinisekileyo ukuba uninzi kangakanani i-melatonin. Isixa se-melatonin kule mininzi yezinto ezixhasayo kunene kunene kakhulu kunomlinganiselo ocetyiswa unyango lokulibazisa ukulala kwesifo.

Ngakolunye uhlangothi, i-melatonin iqhutyelwa inxaxheba ekunakekeleni umdlavuza webele, kunye nokunciphisa inani le-melatonin eliveliswa yi-pituitary gland xa abantu bevukile ebusuku ngenxa yomsebenzi wokutshintsha ubusuku ngoku kuthathwa njengokwenyama i-carcinogen.

Zonke ezo ziguqulela kwisinconywa ukuba uxoxe nodokotela wakho ukuba unokugula, kwaye uxoxe ngokucophelela ngeendlela ezikhethekileyo zeendlela zakho zokungazinzi kunye nomhlobo wakho wesifo somhlaza - nokuba okanye awubandakanyi i-melatonin.

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Ezinye izinto zokulala

Usenokuba weva malunga neenzuzo zonyango oluthile ngenxa yokulala , kodwa nangomdlavuza, kubalulekile ukuthetha nodokotela wakho malunga nayiphi na isondlo esondlo okanye ukulungiswa kwemithi oyithathayo. Njengoko kuphawuliwe kwangaphambili, le mveliso ayilawulwa njengamachiza enyango. Ukongezelela, ezinye iindlela zokwelapha imithi zingaphazamisa ukuphumelela kwemithi ethile yomhlaza. Gcina ingqalelo njengoko ukhangele kule miveliso into enjenge-hemlock ingaqwalaselwa njengendalo, isityalo esekelwe, kwaye iyakhula ikhule ngokusemzimbeni. Kanti akenzanga iRomao neYuliet eninzi.

Iingcambu zeValerian zibonisa inzuzo ethobekileyo ngokubhekiselele ekusilaleni, kodwa ngokutsho "Kusesikweni" akukho ubungqina obaneleyo bokuxhasa ukusetyenziswa kwayo. Ngokwahlukileyo, i-aromatherapy yonyango yeoli ye-lavender ayinakubonakaliswa inenzuzo kumbono wesayensi, kodwa ukuba isetyenziswe njengengxenye yokulala kwakho, ingaba yinto eyanceda wena, kwaye akunakwenzeka ukuba uphazamise nayiphi na unyango unqunyelwe umhlaza wakho.

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Ngaphezulu kweMiyeza yokuLawula

Ukuhamba ngekhemisi ungabona ezininzi iindlela zokunyanga ukulala. Uninzi lwezi ziquka uhlobo oluthile lwe- antihistamine njenge-diphenhydramine (uBenryryl). Nangona la malungiselelo aye asebenzayo xa esetyenziswe ixesha elifutshane kwabanye abantu abanokulala, kubalulekile ukuba abantu baxoxe ngokusetyenziswa kwezi zonyango kunye ne-oncologist phambi kokuba bathathe nantoni na. I-Diphenhydramine iyaziwa ngokuphazamisa unyango lomhlaza, kwaye nangona unyango olulodwa, ngokukodwa, lunokuyicima imiphumo yomhlaza womhlaza ngokupheleleyo.

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Imithi yeMigqirha

Ngamanye amaxesha ukulala ukuphazamiseka kunokuqhubeka nokuba yingxaki naphezu kweendlela ezilungileyo zokulala kunye nezinye iindlela. Xa oku kwenzekayo, imithi yonyango yokulala usenokuthi ithathelwe ingqalelo ngexesha elifutshane, ukuba "ikufumane ngaphaya kwe-hump." Oku kuyinyani xa abantu bezame ezinye iindlela baze bafikelela kwindawo apho ingcamango yokuzama ukulala ixinzeleleke.

Ayikwazi ukugxininiswa ngokwaneleyo ukuba oku kufuneka kusetyenziswe nje kuphela njengonyango lwexesha elifutshane (mhlawumbi ngaphandle kwezinye i-cancer ephezulu) kwaye abanye - ikakhulukazi i-benzodiazepines - banokuxhatshazwa kakhulu. Ekubeni uninzi lwala mayeza ululeka kwaye luyancipha njengemiphumo emibi, ukulumka kufuneka kuboniswe xa kwenziwa imisebenzi efana nokuqhuba imoto, nangona suku emva kokusetyenziswa kwamachiza ebusuku.

Izinketho zingabandakanya (landela izixhumanisi ukuze ufunde kabanzi malunga nalezi zikhetho):

• I-Rozerem - Le nyanga isebenza njenge-melatonin agonist kwaye ivunyiwe ngokukhethekileyo unyango lokulala. Nangona kufunyenwe ukuba nefuthe elithile kule ndawo, uphando olutshanje olwenziwe ngokukodwa kubantu abanomdla lufumene le nyilisi ayinakunceda, kwaye kunokuba unyango lwendlela yokuziphatha luyasebenza kakhulu.
• Imithi ye-Nonbenzodiazepine
• Amayeza e-Benzodiazepine

Amanye amayeza kunye nezibonakaliso kwezinye iimeko zingasebenza kwabanye abantu abanokulala. Khangela le mpilisi yokulala ngokubanzi ukuze uthole ulwazi olungakumbi. Qinisekisa ukuthetha nodokotela wakho. Ukungazinzi kubantu abanomhlaza akuyona inkathazo encinci, kwaye unokuba nemiphumo emibi.

_Imithombo:

_{Garland, S. et al. Ukulala kakuhle nomhlaza: ukuphononongwa ngokuchanekileyo kwonyango yokuziphatha kwengqondo yokulala ngenxa yokugula. Izifo Neuropsychiatric kunye neNyango . 2014. 10: 1113-24.}

_{Chien, T., Liu, C., noC. Hsu. Ukudibanisa ukutyunjwa komhlaza kumnonophelo. Umbhalo weMveli kunye neNkxaso yeMpilo . 2013. 3 (4): 234-9.}

_{Haddad, N., no-O. Palesh. Ukunyangwa kwamathambo kwonyango lweempawu zesifo sengqondo. Ukunyanga kwamayeza eCrothers . 2014. 13 (5): 371-85.}

_{Heckler, C. et al. Ukunyanga kwengqondo yokuziphatha ngenxa yokungakwazi ukulala, kodwa kungekhona i-armodafinil, kuphucula ukukhathala kwabasindileyo bomhlaza ngenxa yokungakwazi ukulahla: i-trialbo-controlled control trial. Unonophelo loNcedo kwiCancer . 2015 uNgo-5. (Epub ngaphambi kokuprinta).}

_{Howell, D., noT. Oliver. Ukuphazamiseka kokulala kubantu abadala abanomdlavuza: ukuphononongwa ngokuchanekileyo kobungqina bendlela efanelekileyo ekuhloleni nasekulawulweni kwenkqubo yekliniki. Amanqaku e-Oncology . 2014. 25 (4): 791-800.}

_{Johnson, J. et al. Ukuphononongwa ngokuchanekileyo kunye nokuhlaziywa kwemeta yezilingo ezilawulwa ngononophelo zonyango lokuziphatha ngokungazinzi (CBT-I) kumdlali womhlaza. Ukuhlolwa kweMithi yokulala . 2015 Aug 1. (Epub ngaphambi kokuprinta).}

_{Matthews, E. et al. Ukunyangwa kwengqondo yokuziphatha ngenxa yokulala kwabantu abangabhubhi kubafazi emva kokunyangwa komhlaza wesibeletho esiswini: isilingo esilawulekileyo, esilawulwayo. Iforum yoLwazi lwabahlengikazi . 2014. 41 (3): 241-53.}

_{IZiko leSizwe leMpilo eQinisiweyo kunye neyoManyeneyo. Izifo zokulala. Ukuhlaziywa nge- 10/28/15. https://nccih.nih.gov/health/sleep}

_{URonanelli, M., Faliva, M., Perna, S., no-N. Antoniello. Ukuhlaziywa kwendima ye-melatonin ekukhuselweni komdlavuza we-tumorigenesis kunye nokulawulwa kweengxaki zomhlaza, ezifana nokuphazamiseka kokulala kunye nokuphazamiseka kwemizwelo: ukuphononongwa kunye nokuthetha. Iiklinikhi eziguga kunye noPhando loPhando . 2013. 25 (5): 499-510.}