Shin wani lokacin kana jin kamar kana jin kasala sosai, kamar ba ka son yin komai, kuma komai yana da ɗan gundura? Wataƙila ka tashi da safe kana jin kasala sosai, amma yayin da rana ke ci gaba, sai ka fara jin daɗi kaɗan. Wannan shine abin da muke kira baƙin ciki . Wannan ba kawai jin baƙin ciki ba ne, amma yanayin lafiya ne da ke buƙatar magani. Akwai magunguna masu kyau don wannan, musamman magunguna. Amma yana ɗaukar 'yan makonni kafin waɗannan magungunan su fara aiki. Don haka, a yau za mu yi magana game da wata hanya mai ban mamaki, amma mai ban sha'awa don samun sauƙi cikin sauri a wannan lokacin. Wato, don samun sauƙi daga baƙin ciki ta hanyar rashin barci na dare ɗaya.
Sauƙin ban mamaki daga rashin barci da daddare
Wannan labarin ya fara ne sama da shekaru 30 da suka gabata. Wata kwararriyar masaniyar jijiyoyi 'yar ƙasar Switzerland mai suna Anna Wirz-Justice ta rubuta wani magani mai ban mamaki ga wata kaka 'yar shekara 80 da ke fama da matsananciyar baƙin ciki. Wato, an gaya mata ta yi barci na dare ɗaya gaba ɗaya. A cewar likitan, kakar ta zauna a wuri ɗaya duk tsawon yini, tana fama da tunanin kashe kanta. Ba ta cika magana ko motsi ba.
Amma wannan maganin da ba a saba gani ba ya yi aiki!
Da safe, kakar ta fara magana da tafiya kamar wani mutum daban. Ta gaya wa likitan, "Da misalin ƙarfe biyu ko uku na rana, na ji kamar gajimare mai duhu ya tashi daga kafaɗuna."
To, shin wannan da gaske maganin baƙin ciki ne? Abin da masu bincike suka fara tunani kenan. A gaskiya ma, babu wata shaida da ke nuna cewa rashin barci na dare zai iya rage alamun baƙin ciki na ɗan lokaci. A cewar bincike, kusan kashi 60% na mutanen da ke fama da baƙin ciki suna fuskantar raguwar alamun da kashi 30% bayan sun yi barci a daren . Musamman ma, mutanen da ke jin mummunan baƙin cikin da safe amma a hankali suna jin daɗi yayin da rana ke ci gaba da tafiya suna cin gajiyar wannan hanyar.
Amma akwai babbar matsala a nan. Wato, bayan an yi barci mai kyau washegari, wannan sauƙi ya ɓace gaba ɗaya, kuma baƙin ciki ya koma yadda yake a da . Haka kuma, ci gaba da rashin barci na iya haifar da matsalolin lafiya na dogon lokaci kamar hawan jini da ciwon suga. Don haka ƙalubale na gaba ga masu binciken shine nemo hanyar da za a iya rage baƙin ciki ta hanyar canza zagayowar barci da farkawa (tunani game da zagayowar farkawa da barci) ba tare da hana majiyyaci barci gaba ɗaya ba.
Ta yaya hormones ɗinmu suke da alaƙa da wannan?
Yanzu masu bincike suna ƙoƙarin amfani da agogon halitta na jikinmu, ko kuma tsarin circadian , don wannan dalili. A taƙaice dai, muna da agogon halitta a cikin jikinmu. Yana sarrafa abubuwa kamar lokacin da muka yi barci, lokacin da muka tashi, da kuma lokacin da muke jin yunwa. A cewar wannan agogon, matakan hormones daban-daban a jikinmu suna canzawa a tsawon yini.
Ka yi la'akari da Hormone Mai Ƙarfafa Thyroid (TSH) . Wannan hormone yana taimakawa wajen daidaita tsarin metabolism ɗinmu. Wannan yana nufin yana kuma shafar matakan kuzarinmu. Abin mamaki, an gano cewa tsakanin kashi 25% zuwa 35% na marasa lafiya da ke fama da baƙin ciki suna da ƙarancin matakan TSH. Masu bincike sun gano cewa fitar TSH yana raguwa lokacin da muke barci, amma matakan TSH suna ƙaruwa lokacin da muke farkawa duk dare har zuwa safiya.
Ta hanyar amfani da wannan ilimin, ƙungiyar masu bincike a Jamus ta gudanar da wani bincike mai zurfi. Sun bai wa ƙungiyar marasa lafiya masu baƙin ciki waɗanda suka sami sauƙi bayan wata dare na rashin barci magani wanda ya canza yanayin barcinsu. Wannan ana kiransa "Sleep Phase Advance."
Ko da yake wannan na iya zama kamar abu mai rikitarwa, kawai dai batun mayar da tsarin barcinka a hankali zuwa yadda kake so ne. Wannan ba abu ne da za ka iya yi da kanka ba, kuma kulawar likita tana da matuƙar muhimmanci ga wannan.
Ga abin da suka yi.
| Matakai | An ɗauki matakin da aka ɗauka |
|---|---|
| Daren farko | Ba a samun barci kwata-kwata (an rage). |
| Daren gobe | Zan kwanta da ƙarfe 5 na yamma, in farka da ƙarfe 12 na dare washegari (awanni 31 na hutawa). |
| Duk tsawon mako guda | A hankali ka mayar da jadawalin barcinka zuwa yadda kake so ta hanyar mayar da lokacin kwanciya barcinka da awa ɗaya kowace rana (misali 6 na yamma zuwa 2 na safe, 7 na yamma zuwa 3 na safe washegari, da sauransu). |
| A ƙarshen mako | Shiga cikin yanayin barci na yau da kullun daga ƙarfe 11 na dare zuwa 6 na safe. |
Wannan sakamakon abin mamaki ne! Kashi 75% na marasa lafiyar da suka sami wannan magani ba su sake komawa cikin damuwa ba.Wato, wannan hanyar ta sami damar mayar da ragewar ɗan lokaci ta rashin barci zuwa ta dindindin.
Shin yana da kyau a yi waɗannan abubuwan ni kaɗai a gida?
Akwai wani muhimmin batu da dukkanmu muke buƙatar fahimta a nan. Bin tsarin magani wanda ke canza yanayin barci kamar wannan ba abu ne mai sauƙi ba. Kuma tabbas ba abu ne da za a iya yi shi kaɗai a gida ba .
Abu mafi mahimmanci shine ka yi magana da likitanka kafin ka gwada ɗaya daga cikin waɗannan magungunan. Gwada waɗannan da kanka ba tare da kulawar likita ba na iya zama haɗari.
Musamman idan kana tukin mota ko kana aiki da injina, bai kamata ka taɓa yin waɗannan abubuwan ba.
Ana kuma ci gaba da bincike kan wasu hanyoyin da za su iya ƙara inganta ingancin wannan magani.
- Maganin Haske Mai Haske: An gano cewa fallasa haske mai haske da safe bayan rashin barci na dare na iya tsawaita lokacin jin daɗin da aka samu.
- Haɗawa da magani: Idan aka haɗa wannan maganin rashin barci da magunguna don baƙin ciki, kamar Prozac ko Lithium , yuwuwar sake dawowa zai ragu.
Tunda magungunan rage radadi suna ɗaukar makonni da yawa kafin su yi aiki, wannan maganin rage radadi na iya zama kayan aiki mai mahimmanci na ɗan lokaci. Wato, ana iya amfani da shi azaman "gada" wanda ke ba wa majiyyaci ƙarfin tunani da bege har sai maganin ya fara aiki.
Gaskiya ne cewa shan magani kowace safiya ya fi sauƙi fiye da yin barci cikin dare. Amma wannan maganin yana da fa'idodi na musamman. Yana da araha sosai kuma yana ba da sakamako mai sauri . Ga majiyyaci da ke fama da matsananciyar baƙin ciki, sanin cewa zai iya murmurewa wata rana yana ba shi babban bege na sake rayuwa.
Saƙon Ɗauka Gida
- Dare ɗaya na rashin barci zai iya samar da sauƙi cikin sauri, amma na ɗan lokaci, ga wasu marasa lafiya da ke cikin damuwa.
- Duk da haka, wannan sauƙi yakan ɓace bayan ya koma barci.
- Hanyoyi na zamani kamar canza yanayin barci (Sleep Phase Advance) suna ƙoƙarin kiyaye wannan sauƙi a cikin dogon lokaci.
- Wannan ba magani bane da za a yi a gida kaɗai . Ya kamata a yi shi a ƙarƙashin kulawar likitanka.
- Wannan hanyar na iya zama da amfani a matsayin "gadar wucin gadi" wadda ke ba wa majiyyaci ƙarfin tunani da bege har sai magungunan da aka saba amfani da su don rage damuwa sun fara aiki.
- Kullum ka yi magana da likitanka don neman shawara kafin ka yi wani canji a tsarin maganinka.
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