Xa Inkathazo Yokuwa okanye Ukuhlala Ulele KuyiNgxaki
Nangona yinto eqhelekileyo yezifo ezahlukeneyo zokulala, umntu unokuzibuza: Yintoni ukulala? Ubumnyama obunokuchazwa kwaye bufunyaniswa njani? Xa kunzima ukulala, kunokuba luncedo ukuqonda ukuba yintoni isifo sokulala, ingakanani iyenzekayo, izizathu ezinokubakho, kunye neempawu zeklinikhi zakudala kunye neempawu.
Sibanzi
Ukungazinzanga kubonakala ukungakwazi ukufumana inani elaneleyo lokulala ukuze uzizwe uphumule.
Kungenziwa ngenxa yobunzima bokuwa okanye ukulala. Kungakhokelela ekuvukeni kwangaphambili kunokufunayo. Ubuthongo buvame ukubhekwa ukuba bunobulunga obungapheliyo, ukukhanya nokuzibuyisela. Kubantwana, kunokubakho ukuchasa ukulala okanye ubunzima bokuqalisa ubuthongo ngaphandle kokuba umzali okanye umnakekeli ekhoyo.
Umlinganiselo wokuphazamiseka kokulala ungahluka, kodwa ukulala usenokubandakanya ukuthatha imizuzu engama-30 okanye ngaphezulu ukulala okanye ixesha lokulala elingaphantsi kweeyure ezintandathu. Abantu abanesifo sokungazinzi bafumana imiphumo yemihla kule ngxaki.
Ukulala okungapheli kuchazwa ukuba kufike ubuncinane ubusuku obu-3 ngeveki ubuncinane kwiinyanga ezi-3. Ingadlulela iminyaka okanye amashumi eminyaka. Ukulahla kwexesha elifutshane (okanye ukungazinzi ngokugqithiseleyo ) kudlula iinyanga ezingaphantsi kwe-3 kunye nesantya esingachazwanga.
Kukho inani elincinci lokungazinzi okuza kunceda ukwahlula izizathu ezinokubakho kwaye kunokunceda ukwandisa ukhetho lwezonyango.
Ezi zincinci ziquka:
- Ukulahla kwengqondo ye-Psychophysiological: ukuphakama okukhulu kunye nokukhathazeka ngokweqile kwaye ugxininise ukulala.
- I-sleepy idiopathic: i- longness and genetically based based, ngokuqhelekileyo ukususela ebusaneni okanye kubuntwaneni.
- Ukulahla komzimba: ukulala kwesimo sengqondo esiphumelele kubangelwa inkolelo engafanelekanga yokuba ubuthongo abuzange bube khona.
- Ukungafaneleki ubuthongo bokulala : imikhwa ephazamisa ubuthongo kuquka i-naps, i-caffeine yokudla, ishedyuli yokulala okungafaniyo, nokusebenzisa igumbi lokulala ngenxa yemisebenzi engeyiyo yokulala.
- Ubunzima bokuziphatha ebuntwaneni: ngokuqhelekileyo ukuba uhlobo lokulala luya kubantwana okanye ulungelelanise uhlobo oluthile lwabantwana.
- Ukungazinzanga ngenxa yesifo sengqondo: ngokuqhelekileyo ukuxhalabisa okanye ukuxinezeleka.
- Ukungazinzanga ngenxa yemo yezokwelapha: ngokuqhelekileyo ubuhlungu obungapheliyo okanye ukuphalazela ukulala.
- Ukulahla ngenxa yeziyobisi okanye into: kungabangelwa ukuxhatshazwa okanye ukuhoxiswa kwi-counter-counter-counter, i-prescription, okanye izinto ezingekho mthethweni.
Ukuze kungabikho ukulala, ubu bunzima kufuneka benzeke ngaphandle kwithuba elaneleyo lokulala, ukuze kungabi nje ngenxa yokulahlwa . Ukongezelela, akufanele kube yinto yesibini kwiindawo ezilalayo zokulala kunye nengxolo engaphezulu, ukukhanya, okanye ezinye iziphazamiso.
Ukuqhawula i-insomnia ifunyaniswa ngokusekelwe kwimbali ecwangcisekileyo yedwa. Kwezinye iimeko, i- log yokulala okanye u-sleep- actigraphy inokunika ubungqina obuxhasayo. Akusoloko kuyimfuneko ukuba ufunde ukulala ngaphandle kokuba enye ingxaki yokulala ixanduva lokuba le meko. Ngelishwa, ukusilalisa ngokuqhelekileyo kubangelwa kwindalo yokulala yokungafihli, ngoko ke ukuba iimpawu ziqhubeka, uvavanyo lufanelekile.
Ziyayifana Kangakanani Ukuqhawula?
I-insomnia yintlupheko yokulala yokulala. Kwenzeka ukuba kaninzi kwenzeka ntoni, kuxhomekeke kwisifundo, inkcazelo esetyenziswayo, nokuba ingaba uhlola ukugula okungapheliyo okanye okusabalalisa okanye ukulala.
Kwisifundo esinye, abantu abadala abangama-35% babika ukungazinzi kwanoma yiluphi uhlobo kunyaka odlulileyo. Phantse i-10% yabantu banesifo esingapheliyo esichaphazela ukusebenza kwabo kwemini, ngokutsho kokuphononongwa kwezifundo ezingama-50.
Ukongezelela, ukusilalisa ngokuqhelekileyo kwenzeka ngokuqhelekileyo njengoko sikhula. Oku kunokwenzeka ngenxa yenxalenye yokunciphisa ukulala kweemfuno (ngokuqhelekileyo iiyure ezi-7 ukuya kwii-8 kuphela) kunye nokuphila okukhawulelwe.
Abasetyhini banokuthi bangabonakalisa izimpawu zokungazinzi, ngokukodwa ngaphakathi kwimeko yokulala kwe-apnea eyenzeka ngaphaya komva. Ukugqithisa kubonakala kubonakala kakhulu phakathi kwabo abangasebenziyo, abangatshatanga (nakubangasiphi isizathu), okanye kwiimeko eziphantsi zentlalo yoluntu.
Iimpawu
Abantu abaphethwe yintlungu bangafumana iimpawu ezininzi zemini, kuquka:
- Ukukhathala okanye ubuthongo bemini
- Ukunyamekela okanye ukugxininisa
- Ukusebenza kakubi okubangelwa iingxaki zomsebenzi okanye impilo yoluntu kunye nomngcipheko wokwanda kweephene okanye izingozi
- Ukunciphisa amandla okanye ukukhuthaza
- Iingxaki zokuziphatha (oko kukuthi, ukunyanzelisa, ukunyanzelisa, ukunyusa)
- Iingxaki zemiba, kuquka ukuxhalaba okanye ukudandatheka okanye ukungaxhatshazi
- Ingozi yokuzibulala
- Iintloko kunye nezikhalazo ezingapheliyo
Izizathu
Ukungazinzanga kungabangelwa ngenxa yezizathu ezinobangela. Abantu abanesifo sokungazinzi banokubakho ukulungiselela ukuphuhlisa imeko. Oku kunokuba kusekelwe kwi-genetics, njengokuba ukulala kwesifo kudlalwa kwiintsapho. Kungenzeka ngenxa ye- circadian isigqi sesifo . Abo balele ukungabonakali bafumaniswe ukuba banyuke ingqondo ye-metabolism. Ngenxa yoko, bavuke kabini emini nasemini. Inokuthi idibaniswe nezinye izifo, kuquka ukuxhalaba okanye ukuxinwa kunye nokulala okufana nokulala kwe-apnea kunye ne- syndrome yegazi imilenze . Ubuhlungu obungapheliyo okanye i- nocturia (ukuvuka ngobusuku ukuhamba) kungaphazamisa ubuthongo.
Ukugqithiseka kwexesha elifutshane kudla ngokubangela iziganeko ezithile. Ezi zinokusingqongileyo, ingqondo, okanye intlalo. Izinto ezinokuthi zenze igalelo ekuphuculeni ukungazinzi zibandakanya ukuhamba (kubangele i-jet lag), ingxolo, ukukhanya okanye ubushushu. Ukuxinezeleka kumsebenzi olahlekileyo, iingxaki zemali, umtshato, okanye ukufa komhlobo osondeleyo okanye ilungu lentsapho linokufaka isandla. Imisebenzi okanye iintsapho (kuquka ukunyamekela iintsana ezisondeza ubusuku) zingaphazamisa ubuthongo.
Ukulahla okungapheliyo kubakho ngenxa yokuqhubela phambili izinto. Ubudlelwane nobuthongo bunokutshintsha: ngokukhawuleza kuphazamiseka ukuzama ukulala kwaye ubunzima bubangele ukuxhalaba okanye ukukhungatheka okubuhlungu. Ukuziphatha kokulala kungatshintsha kwakhona. Abantu abanesifo sokulala bayakwazi ukulala ngaphambili, bahlale belala bevukile, kwaye baze bazame ukunqumla emini ngosuku lokwenza ukulala. Ezi ntshukumo zinganciphisa umgangatho wobuthongo ngokunyusa ixesha lokulala ngaphandle kwezinto ezifunekayo ukuze uzive uphumule. Ukungathandabuzeki kokubandezeleka kokulala kudla ngokuqhubekayo ukulala.
Njengokuba kukho nayiphi na imeko yonyango, kubalulekile ukulawula ezinye izizathu ezinokubangela ukulala. Kubantu abaneempawu ezibonisa ukungazinzi, kuyimfuneko ukuvavanya ukuba ezinye iingxaki zonyango okanye zengqondo, imichiza, okanye ukusetyenziswa kwezidakamizwa kunokuncedisa kwimeko. Kuba nabani na abafumana ukulala ngokwaneleyo ngokuzikhethela, ukulala ngendlala akuyi kuba sisifo esilungileyo.
ILizwi
Ukungazinzi kuyimeko eqhelekileyo ekufuneka ichongwe ngokufanelekileyo ukwenzela ukuba iinzame zenziwe ngoncedo olwaneleyo kunye nokukhululeka kwintlupheko engakhokelela ekuphazamiseni okubalulekileyo ebomini bomntu. Ngethamsanqa, kukho iindlela ezisebenzayo, ukususela kokusetyenziswa kwexeshana kwipilisi yokulala kwiipilisi zokuziphatha ngokungazinzi (CBTI) . Ulwaphulo lwe-insomnia luya kulandelwa ngoncedo lwengqondo yengqondo yokulala, ii-workshops zeqela, nakwiikhosi ze-intanethi. Ukuba unzima, thetha nogqirha wakho malunga neyona ndlela yokwenza unyango olungcono okhoyo ukulungisa imeko yakho.
Imithombo:
I-American Academy yoLondolozo lweMpilo. Ulwahlulo lwamazwe ngamazwe okuphazamiseka kokulala, 3rd ed. Darien, IL: I-American Academy yoLwazi lweMpilo, ngo-2014.
Mellinger, GD et al. "Ukulahla kunye nokunyanga kwawo: Ukusabalalisa kunye ne-correlates." IArch Gen Psychiatry 1985; 42: 225.
Ohayon, MM. "I-Epidemiology yokulala-nto: into esiyayaziyo kunye noko sifuna ukufunda." I-Sleep Med Rev 2002; 6:97.