Ukunyangwa kwama-insomnia kuquka ukulala kweepilisi kunye neyeza le-CBTI
Ingxaki yokuwa okanye ukuhlala ulele ingakhathazeka kakhulu. Xa kwenzeka ngokungapheliyo, oku kubizwa ngokuba yi- insomnia . Ukuba ufumana unengxaki yokulala, usenokufuna isisombululo ngendlela yokulala iipilisi. Ziziphi iipilisi zokulala kunye namachiza omyalelo onokuyithatha xa ungeke ulale? Ngaba kukho iindlela zokwelapha ezifumaneka ekhaya?
Ufanele ubone nini ugqirha? Funda malunga nezinye zonyango ezinokukunceda ekugqibeleni ulale, kubandakanye indima yonyango yokungabikho kokubizwa ngokuba yi-CBTI.
Izwi nge-insomnia
Ukuqhawula isifo esiqhelekileyo sokulala, esichaphazela phantse wonke umntu ngexesha elithile ebomini babo. Ingaba yimfutshane kwaye ihambelana nomxinzelelo obonakalayo, apho kuthethwa khona njengobunzima obukhulu . Ingxaki yokulala ubusuku phambi kovavanyo olukhulu ngumzekelo.
Nangona kunjalo, olu bunzima lunokuba yimeko engapheliyo enokukushiya kakhulu. Ukulala okungapheli kubakho ubuncinane ubusuku obu-3 ngeveki kwaye buhlala ubuncinane ubuncinane kwiinyanga ezintathu. Kwimeko nayiphi na imeko, unokuba nomdla ekufundeni ngeendlela zokugcina ulala, kuquka nokusetyenziswa kweepilisi zokulala.
Izilwanyana zasekhaya zokunceda ulale
Abantu abaninzi abanesifo sokulahla banethemba lokulungiswa ngokukhawuleza. Kuya kuba kuhle ukuba unokwenza okuthile, okanye uthathe into ethile, kukunceda ulale.
Ezi zikhetho ezifunwayo zingabelana nokulala kweepilisi ongazithathayo, ukutya okunokutya, okanye iziyobisi onokuyiphuza.
Bobabini nakwixesha elidlulileyo, abantu baye bachitha ubuncinci botywala ukuze bancede ubuthongo. Ezi "ebusuku" (ngokubhekiselele kwiintloko ezigqithwe ngexesha lokulala ukunciphisa ukulahleka kobushushu), ngabantu abathile, ixesha lokulala .
Nangona kunjalo, ngoku siyaqonda ukuba utywala awuncedo lokulala ngempumelelo. Njengoxinzelelo lobuchopho, kunokukwenza uzive ulele ngokwandisa amanqanaba e-adenosine. Nangona kunjalo, ubuthongo obangela ukuba luhlukane kwaye luphazamiseke. Ikhupha ukulala kwe-REM, ebonakala ngokuphupha ngokucacileyo. Ubuthongo obwenzekayo ekugqibeleni abuqabuli kwaye lukhokelela kwiimpawu zokunqongophala kokulala . Ukongeza, ukusetyenziswa kotywala kunokubangela umngcipheko okhulayo wokuphefumula ubuthongo obunzima ngenxa yokuphucula izidumbu zomoya. Ngoko ke, ukusetyenziswa kotywala okunxilisayo ekuncedeni ukulala akukhuthazwa.
Unokuhlasela ikhikhini ufune ezinye izinto ukukunceda ulale. Mhlawumbi ingilazi yobisi olufudumeleyo? Kuthiwani nge-sandwich ye-turkey, ephethe iikhemikhali ekhuthaza ukulala ekuthiwa yi-tryptophan? Ngaphandle kweklasi yokuphunga ikhefu "ixesha lokulala" kunokubonakala lilingela.
Kufuneka uqaphele ukuba ukhetha ukutya okanye ukusela into ekunceda ulale. Nayiphi na imveliso equlethe i-caffeine ekhuthazayo kufuneka, njengomthetho, igwenywe. Ngaloo ndlela, yeka ikhofi, itiye ye-caffeinated, i-ts'ofile, kunye neziphuzo zamandla. Ukongezelela, ezinye iindawo ezikhethiweyo zingenakunqweneleka. Awufuni ukutya isidlo esikhulu, ukutya okunesonka, okanye iimveliso zetamatato njengoko unokubangela ukuba ugubuke ebusuku.
Ukusetyenziswa kokutya kukhuthaza ukukhululwa kwe-insulin, okungavuselela ukuvuka.
Kukho ukutya okunokududuza, kwaye oku kunokukubeka engqondweni engcono yokulala. Ngokuqhelekileyo, i-snacktime yokulala isingenakunceda ukuphumla ngokuphumla ebusuku, nangona kunjalo. Kukho ukutya okunokusebenza ngakumbi. Ukutya okunye, okufana ne-Turkey, aqukethe i-tryptophan. Xa uyidla, umzimba wakho uguqula kwi-neurotransmitter ebizwa ngokuthi i-serotonin. Amanqanaba aphezulu e-serotonin ngaphakathi kwengqondo yakho, anokukwenza uzive ulele. Kukho ukutya (njengama-cherry tart) aqukethe iqondo elincinci le-melatonin, i-hormone ebalulekileyo ekulawuleni ixesha lokulala okubizwa ngokuba yingqungquthela ye - circadian .
Nangona kunjalo, i-melatonin equkethwe ekudleni kukuncinci ukuba kufuneka udle ingxenye enkulu yokutya ukuze ubone nayiphi na impembelelo.
Isishwankathelo, iziphumo zokuphucula ukulala nokuphuza ziyancipha kwaye akunakwenzeka ukuba ziphucule kakhulu amandla akho okulala. Ngaphezu koko, ukusetyenziswa kotywala okanye i-caffeine kuya kuba nefuthe ekuphazamiseni kwakho ubuthongo. Unokuzibeka ngokwakho ukuhlwaya ebusuku xa udla ukutya okungalunganga kusondele ixesha lokulala. Ngenxa yoko, unokufuna ukubuyela kwezinye iindlela.
I-Over-Counter Counter Pills
Abantu abaninzi baphendukela kwiipilisi zokulala ekuncedeni ukuguqulwa kokulala. Ukuba awukwazi ukulala, ungase uqale ngokuhlambalaza ikhabhinethi yakho okanye ngokutyelela ikhefu le-pharmacy yakho. Iimveliso ezininzi zifuna ukubonelela ngokukhawuleza kunzima ukulala, kodwa ngelishwa, bambalwa abanokuzihambisa kwizithembiso zabo.
Iipilisi zokulala ezingaphezulu kwee-counter ngokuvamile zikhuthaza ukulala njengempembelelo yecala. Njengomzekelo, amayeza anento ene-"PM" egameni legama lisoloko line-diphenhydramine njengesithako esisebenzayo. Kunjalo into ethengiswa njengeZzzQuil. I-Benadryl (igama lesi-generic i-diphenhydramine) li-antihistamine elisetyenziselwa ukunyanga i-allergies kwaye ingabangela ubuthongo. La mayeza anokuba ngumkhwa, angakhuthazi ubuthongo obuqhelekileyo, kwaye ayanconywa njengonyango olwenzela ukulala.
Olunye ukhetho oluphezulu kwi-counter-hormone ebizwa ngokuba yi-melatonin. Oku kunokuba luncedo ukuba ukulala kwakho kungenxa yokungahambi kakuhle kwesigqirha sakho se-circadian . Kubalulekile ukulandela imiyalelo malunga nendlela yokusebenzisa i-melatonin . Akufanele kuthathwe ngokufanelekileyo ngexesha lokulala ukuze uphathe umba we-circadian, umzekelo, njengoko ixesha lempembelelo yalo lilibazisekile kwaye akuyi kuqalisa ukusebenza iiyure eziliqela.
Iipilisi zokulala eziPilisi
Ukuba ukulala kwakho kungapheli nxamnye nokuzama amayeza, ungabona ugqirha uze uxoxe ngeepilisi zokulala ezipilisi. Kukho iindidi ezibini zokulala kwamapilisi, abo basentsapho yamayeza abizwa ngokuba yi- benzodiazepines kunye nalawo angenayo . Uluhlu lweepilisi zonyango lubandakanya:
- I-Ambien (zolpidem) -Ipilisi yokulala ebanzi kakhulu, i-benzodiazepine receptor agonist esebenza ukuphucula imiphumo ye-GABA ngaphakathi kwengqondo. Iyanciphisa inani eliqhelekileyo lexesha lokulala ngemizuzu emi-5 ukuya kwe-12 kwaye kwandisa ixesha lokulala ixesha eli-29 ngemizuzu engama-29. Inokuthi idibaniswe kunye nokulahleka kwememori kunye nokuziphatha okuhambisana nokulala.
- I-Belsomra (i-suvorexant) -Iyivimbela isalathisi sokuvusa esakhiwe yikhemikhali kwingqondo ebizwa ngokuthi i-orexin (okanye i-hypocretin). Iyanciphisa inani eliqhelekileyo lexesha lokulala ngo-8 imizuzu kwaye kuncitshiswe ixesha eliqhelekileyo lichithe ukuphaphama ngobusuku ngemizuzu eyi-16 ukuya kwe-28.
- I-Estazolam (ProSom) -Iyilithi ye-benzodiazepine eyenza iGABA ikhulise. Kukho amazinga aphezulu okusetyenziswa gadalala kunye nomngcipheko wokuwa kwamanzi, i-delirium kunye neengxaki zeememori zexesha elide. Umngcipheko wokugqithisa ngokweqile kunye nokurhoxisa ungasentla.
- I-Halcion (triazolam) -Like isazolam, iyeza ye-benzodiazepine. Iyakwenza okufanayo kunye nobungozi, kwaye akunokuba yinto yokuqala yokusetyenziswa njengoncedo lokulala.
- I-Intermezzo (zolpidem) -Ngokufanayo ne-Ambien njengoko iqulethe isithako esifanayo, kodwa nge-half-life-life short, le nyeza ingathathwa phakathi kobusuku ngokuvuswa.
- I-Lunesta (i-eszopiclone) -Eminye iyeza esebenza njenge-benzodiazepine receptor agonist, inciphisa ixesha eliqhelekileyo elithathayo ukulala ngemizuzu eyi-14 kwaye kwandisa ixesha lokulala eliphakathi kwe-28 ukuya kwemizuzu engama-57. Isiphumo esisodwa esicacileyo yintsimbi (coppery) ingcamango emlonyeni.
- Ukubuyisela (i-temazepam) -Khona iyeza ye-benzodiazepine, ineengozi ezifanayo zokuwa, i-delirium, iingxaki zeememori zexesha elide, kunye nokukwazi ukugqithisa nokugqithisa.
- I-Rozerem (i-ramelteon) -Le nkunkuma isebenza ngokukodwa ukuphucula imiphumo ye-melatonin, i-hormone yokulala yengqondo. Iyanciphisa inani eliqhelekileyo lexesha lokulala ngo-9 imizuzu.
- Silenor (doxepin) -I-anti-depressant, inokukunceda ukuthobeka ngokuphucula ukulala.
- Sonata (zaleplon) -Nciphisa ixesha eliqhelekileyo elithathayo ukulala ngemizuzu eyi-10. Ngelishwa, i-metabolized ngokukhawuleza kwaye inokugqoka kwisithuba seeyure ezingama-4. Oku kunokwenza ukuba kukhangele ukuvuswa okwenzeka ebusuku, nangona kunjalo.
- I-Trazodone- Omnye umdala ogxininisekile, unciphisa inani eliqhelekileyo elithathayo ukulala ngemizuzu eyi-10 kwaye inani eliqhelekileyo lexesha livuke ebusuku ngeli-8 imizuzu. Kusetyenziswa ngokubanzi kubantu abadala, kodwa alufundanga ngokubanzi kwimiphumo emibi.
Njengoko unokukuxelela, kukho iindidi ezininzi zokukhetha. Iipilisi nganye zokulala zinemiphumo eyahlukileyo eyahlukeneyo kwaye inokuba luncedo kwiziganeko ezahlukeneyo. Ukulala amapilisi akufanele kusetyenziswe ngokudibanisa ngaphandle kolawulo lwezonyango kwaye akufanele kusetyenziswe ngotywala. Oku kwandisa umngcipheko wokugqithisa ngokweqile, ukuphefumula ukuphefumula kunye nokufa. Ukuze ucacise ukuba yiyiphi imichiza inokuba yinto engcono ngayo imeko yakho, kufuneka uxoxe ngale ndlela kunye nodokotela wakho.
Indlela Yokugwema Ukulala Iipilisi
Kwabanye abantu, ukusebenzisa iipilisi zokulala akuyona into efanelekileyo. Abanye abantu bathatha amanye amachiza anokusebenzisana nawo. Ukuba ukhulelwe, awufuni ukuthabatha into enokuthi yenzakalise umntwana wakho. Abanye banenkxalabo malunga nokuxhamla okanye ukuthembela kwiipilisi zokulala. Ngaphezu koko, abanye abantu abayithandi imiphumo emibi yokulala iipilisi.
Kungakhathaliseki isizathu sokuba uthathe isigqibo sokuba ungathathi ipilisi yokulala, ngethamsanqa, unezinye iindlela zokulawula ukulala kwakho. Ukuba awufuni ukuthatha nantoni na ukukunceda ulale, ungasebenzela ukutshintsha iindlela zakho zokulala. Izikhokelo zokuphucula ukulala ubuthongo zingenza kube lula ukulala. Njengengxenye yale nto, kufuneka ugcine ixesha lokulala rhoqo kunye nexesha lokuvuka ukuze uncede ukuqinisa isingqimba sakho sendalo. Kufuneka ugweme i-naps ngexesha lomhla njengoko oku kunokunciphisa umnqweno womzimba wakho wokulala (obizwa ngokuba yi-drive sleep). Kwakhona kubalulekile ukunciphisa ixesha ohlala uvuke ebhedini, inqubo ebizwa ngokuba yi- stimulus control .
Ngaphezu koko, kukho iindlela zokunyanga ukulala, ezifana nokuphumula , i-biofeedback kunye ne-aromatherapy. Unokubona isazi sengqondo kwaye ufunde iindlela zokulawula uxinzelelo kunye neemvakalelo ezibi ezinokudibana nokulala. Ungakwazi ukuguquka ukulala lula ngokusetyenziswa kwezithombe ezikhokelweyo, ukuphumla kwemisipha kunye nokunye unyango. Ukongezelela, ukusetyenziswa kweziqholo eziqhelekileyo neziduduzayo nge- aromatherapy kunokukunceda ukhululeke ukulala.
Ngifanele Ndimbone Ugqirha?
Nangona ungafuna ukuthatha into ngokukhawuleza kukunceda ulale xa unesifo, kunokungabi naluphi na uncedo olukhawuleza. Ukuba ukulala kwakho kuqhubeka, unokufuna uncedo olungakumbi. Ukuba unokwazi ukubona oko kubangela ukulala kwakho, kwaye ukulindele ukuba kuya kulungiswa, unokugqiba isigqibo sokunyamezela. Njengomzekelo, ukuba ufunda ukuvavanya kwaye unenkathazo yokulala, oku kuya kuphucula xa uvavanyo ludlulayo.
Ngamanye amaxesha ingxaki yokulala-bhoxa iba yinto eqhubekayo okanye ephindaphindiweyo. Ukuba ubunzima bokuwa okanye ukuhlala ulele buba phazamise ebomini bakho, unokufisa ukwenza okuthile ngawo. Ukuba uziva uziva ucinezelekile okanye uzibulala ngenxa yokulala kwakho, ke kubalulekile ukuba ufuna uncedo. Unokuqala ngokuthetha nodokotela wakho oyinyango malunga nokukhathazeka kwakho. Ukuba kukho uncedo olunzulu olufunekayo, ungathunyelwa kwi-specialist yokulala. Ukuvuthwa kwe-apnea yokuvuthwa yimbangela eqhelekileyo yokusilela ukulala, ngakumbi xa kudibana nokuvuswa, kwaye oku kunokufuna unyango lwayo.
ILizwi
Abantu abaninzi abanesifo sokulala bafunde ukulala ngokuqhelekileyo ngaphandle kokusetyenziswa kweepilisi zokulala. Kwezinye iimeko, kuyimfuneko ukuchonga ingxaki yokulala yobunokuthi ingabangela, njengobomi bokulala. Abantu abaninzi baya kuxhamla ekutshintsheni okujoliswe kuyo njengenxalenye yenkqubo yokhathazeka kwengqondo yokungazinzi (CBTI) , enikezelwa ngeencwadi, inkqubo ye-intanethi, iworkshop okanye iklasi, okanye ngokudibana nengcali yengqondo.
Nangona ukulala usenokuhlala iminyaka emininzi, kunokusombulula ngokukhokelwa kwinkcenkceshe yamayeza okulala. Fumana ukufumana uncedo oluyidingayo-kwaye unganqikazi ukufikelela ngaphaya kweepilisi kunye neyeza zamachiza ezithi zinikezelwe kuqala njengendlela yokuphucula ukulala.
> Imithombo:
> Imfundo yesineke: I-Insomnia Treatments (Ngaphandle kweZiseko). UpToDate .
> Sateia MJ et al . "Isikhokelo seKliniki yoLwazi lwe-Pharmacologic Treatment of Insolnia engapheliyo kubantu abadala: i-American Academy yoLondolozo lwezeNtsholongwane." I- Journal of Clinical Sleep Medicine . 2017; 13 (2): 307-349.
> Ukuphazamiseka kokulala: Ekujuleni. IZiko leSizwe leMpilo eQinisiweyo kunye neyoManyeneyo .