Iprogram yokwelapha inokuphilisa u-Insomnia ngaphandle kwamayeza
Ngamanye amaxesha kunconywa ukunyangwa kwengxaki yokuguga ukulala (CBTI) ukuphatha ubunzima bokuwa okanye ukulala, iziganeko zokungazinzi . Yintoni i-CBTI? Funda malunga nale mpahla yokuziphatha kunye nokuba kutheni kube yinto ekukukunceda ufumane yonke into oyifunayo kwaye ikuncede ukuba ugweme ukusetyenziswa kweepilisi zokulala.
Ziyiphi i-Cognitive Treatment Cure for Insomnia (CBTI)?
I-ctnitive therapy yokungakwazi ukulala (CBTI) yinkqubo yokwelapha yeseshoni ye-4- ukuya kwe-6 engabancedisa abantu abanobunzima bokulala, balala, okanye bafumane ukuba ukulala kungabuyiswanga.
I-CBTI yindlela eqinisekisiwe yesayensi, indlela ephumelelayo yokuphelisa ukulala ngendlala ngaphandle kokuthembela kumachiza afana nokulala kweepilisi . Le ngcebiso ejoliswe ngonyango iya kufundisa nawe isethi yezakhono ezinokuba luncedo xa ukulala kwabantu kungapheliyo ebomini, njengoko kwenza njalo. I-CBTI inezinzuzo ezihlala ixesha elide kwaye abaninzi abathathi-nxaxheba baxela ukuphucula ukulala.
I-CBTI ingaphezulu nje kweengcebiso zokulala ezisisiseko. Ikhokelwa ngumqeqeshi wezobugcisa oqeqeshwe ngobungcali ekwenzeni izifo zokulala. Ulwaphulo lunokulawulwa yesazi sengqondo, isifo sengqondo, okanye omnye ugqirha ogqityiweyo ofumene uqeqesho olukhethekileyo.
Iimpawu ze-CBTI
Enye yezona zinto zibaluleke kakhulu zekhonkco ze-CBTI yimfundo ngokulala ngokuqhelekileyo kunye nezinto ezichaphazela ubomi bokulala nobungakanani. Oku kubandakanya ukuhlaziywa kwesigqirha se - circadian kunye ne-homeostatic sleep drive kunye nokuba le mi sebenzi yesiqhelo ithinte njani ukulala. Ukongezelela, ukujonga ngokubanzi iintlobo zeepilisi zokulala kunye nendlela ukunyamezela okunciphisa ukuphumelela kwabo kubakho rhoqo.
Xa uvavanya imeko yakho yodwa, iziganeko ezithile ezibangela ukulala kwakho zingabonwa kwaye zichithwe. Ngesikhokelo esilumkileyo, uya kufunda ukuhlakulela ukuziphatha okunempilo nokusebenza kakuhle. Ngokufunda izakhono ukukhupha ingqondo nokulawula uxinzelelo, kuya kubakho ukulula ukulala kwaye ungavuki ngengqondo yakho.
Njengenxalenye yale nto, kuya kwenziwa iinzame zokunceda ukuqaphela nokuphelisa iingcamango, ukuziphatha, kunye neemvakalelo ezonakalisa ukulala.
Ekugqibeleni, izicwangciso zokuxhatshazwa ngokuqhelekileyo ziyaziswa ukukunceda ukuba uphendule ekulahlekeni kokulala kwaye ugcine umsebenzi wosuku. Ubume bomntu ngamnye benkqubo luquka neshedyuli sokulala ehlangabezana nezidingo zakho zokulala.
Yintoni ongayilindela nge-CBTI
Inkqubo eqhelekileyo ye-CBTI ngokuqhelekileyo ihlelwe njengesi-4 ukuya kwezi-6 ezilandelanayo ngeeseshoni nganye kunye neengcali. Ezi seshoni zicwangciswe ngeveki okanye ngeveki nganye kwaye zingapheli imizuzu engama-30-60. Kwiveki nganye, inkqubela yakho iya kuhlolisiswa ngokusetyenziswa kwezigodo zokulala . Impendulo kunye nesikhokelo esithile siya kunikwa ukuqhubela phambili kwiinjongo zakho.
Ngubani ozuza kwi-CBTI?
Kungakhathaliseki ukuba kungani ulala, okanye ixesha elide ubenalo, i-CBTI inokunceda ngokukhawuleza ukuyiphelisa. Kusinceda abo banesifo sengqondo esiphezulu sokuphazamisa ubuthongo, kuquka abo baxinzelelekileyo ngenxa yentlungu okanye ukukhathazeka kwemizwelo efana nokuxhalaba okanye ukuxinezeleka.
Le nkqubo yodwa iya kujongana neenjongo ezithile eziye zazalisa ukulala kwakho. Kwabanye, oku kunokuthetha ukulala ngokulula, ukulala ubusuku, ukulala ngaphandle kokusetyenziswa kweepilisi, okanye ukuphucula ukukhathala komhla.
Inkqubo inokunceda nabantwana abancinci ukuba bangakwazi ukulala ngexesha lokulala, abatsha okanye abantu abadala abahlala emva kwexesha kwaye balele ngenxa yokulibaziseka kwesifo segciwane lokulala , okanye abantu abaneenkcukacha zobusuku eziphindaphindiweyo.
Indlela yokufumana i-CBTI Specialist
Uqeqesho oluthile olufunekayo kwi-CBTI luqinisekisa ukuphumelela kwesigulane, kodwa luyakunciphisa inani labasebenzi bezonyango abanokubonelela ngenkonzo. Ukuba unomdla wokufumana i-CBTI ingcali kufuphi nawe, qwalasela uluhlu olunikezwa yiBhodi yaseMelika ye-Medicine Sleep.
Kwakhona kunokuba luncedo ukucela ukuthunyelwa kwirejista yokulala yendawo apho unokukwazi ukukunika isikhokelo esongezelelweyo kwizixhobo kwindawo yakho.
Ukunyamezela okunokubanjiswa ngempumelelo ngaphandle kokusetyenziswa kweepilisi zokulala, kwaye kuyafaneleka ukufunda malunga neendlela ozifumanayo.