Ngaba uzifumana ujikajika ebhedini ubusuku bonke? Okanye uvuka kusasa ungakwazi ukuphinda ulale? Olu hlobo lweengxaki zokulala luyacaphukisa kakhulu. Kodwa zisenokungabi yimbangela yokudinwa nje kuphela. Zisenokuba luphawu lokuqala lwento enzulu kunokuba ucinga, isifo sengqondo esibizwa ngokuba kukudandatheka . Namhlanje, masithethe ngolwalamano phakathi kokulala nokudandatheka.
Yintoni iMajor Depression Disorder?
Ngamafutshane, ukudakumba akupheleli nje ekuziveni ulusizi. Sonke siziva silusizi kwaye sixhalabile ngamanye amaxesha ebomini bethu. Yinto eqhelekileyo leyo. Kodwa iMajor Depression Disorder yimeko eyahlukileyo efuna unyango.
Okwenzekayo kukuba uzive ulusizi kakhulu, ungenanto, kwaye ungenathemba ixesha elide, oko kukuthi, kangangeeveki ezingaphezu kwezimbini. Uphelelwa ngumdla wokwenza izinto obukade uzonwabela (umzekelo, ukuthetha nabahlobo, ukubukela imuvi, ukumamela ingoma). Le meko iqala ukuchaphazela kakhulu imisebenzi yakho yemihla ngemihla, umsebenzi, kunye nobomi bosapho. Oku akusiyongxaki nje kuphela ephakamayo engqondweni, kodwa kunokuchaphazela nomzimba.
Iingxaki zokulala kunye nokudakumba zinxulumene njani?
Kukho ubudlelwane obungaqhelekanga phakathi kwaba babini. Kufana nemela esika macala omabini. Oko kukuthi,
1. Ukudakumba kunokubangela iingxaki zokulala.
2. Iingxaki zokulala zinokubangela okanye zibenze mandundu uxinezeleko.
Kwiimeko ezininzi, ama-90% abantu abanesifo sokudakumba baneengxaki zokulala. Enyanisweni, abanye oogqirha abaqondi nokuba umntu unesifo sokudakumba ngaphandle kokuba bathetha ngeengxaki zokulala. Ezi zinto zimbini zihlobene kakhulu.
Cinga ngokuhla ngezinyuko. Ukudakumba kukwenza uzive uxinezelekile kwaye ukhathazekile, kwaye awukwazi ukulala ebusuku. Xa ungalali, ngosuku olulandelayo uziva udiniwe ngakumbi, uxhalabile, kwaye ukruqukile. Oku kwenza usizi lwakho lube lubi ngakumbi, kwaye ukudakumba kwakho kube mandundu. Kwaye loo xinzelelo lubi kakhulu lukwenza ulahlekelwe bubuthongo. Lo ngumjikelo onzima kakhulu nobuhlungu ukuwuqhawula. Izifundo zifumanise ukuba abantu abanengxaki yokulala banamathuba aphindwe kahlanu okufumana ukudakumba kunabanye.
Kukho iintlobo ezimbini zeengxaki zokulala ezinxulunyaniswa kakhulu nokudakumba.
1. Ukungalali
Le yeyona nto ixhaphakileyo. Ukungalali kakuhle kuxa unengxaki yokulala, okanye uvuka ezinzulwini zobusuku ungalali kwakhona, okanye uvuke kusasa ungalali kwakhona. Oku kubangela ukuba ungalali ngokwaneleyo emini.
- Ukungalali Ixesha Elifutshane:Oku kungathatha iintsuku okanye iiveki ezimbalwa. Kudla ngokubangelwa luxinzelelo, olufana novavanyo okanye ingxaki emsebenzini.
- Ukungalali Okungapheliyo: Le meko ibonakaliswa ziingxaki zokulala ezenzeka iintsuku ezintathu okanye ngaphezulu ngeveki kangangeenyanga ezingaphezu kwezintathu. Idla ngokunxulunyaniswa nokudakumba.
2. Ukulala kakhulu (iHypersomnia)
Eli licala elinye. Abanye abantu baqala ukulala kakhulu xa bedandathekile. Nokuba balala iiyure ezili-10-12 ebusuku, basaziva belele emini. Baziva ngathi abanawo amandla, kwaye abafuni nokuvuka ebhedini. Olu luphawu olunamandla lokudakumba, ingakumbi kubantu abancinci. Le meko ixhaphakile.
Ziziphi ezinye iimpawu zokudakumba?
Ukongeza kwiingxaki zokulala, khangela ukuba unayo na enye yezi mpawu. Ukuba enye okanye ezingaphezulu kwezi mpawu ziqhubeka ixesha elingaphezu kweeveki ezimbini , kubalulekile ukufuna ingcebiso kagqirha.
| Uphawu | Kalula nje... |
|---|---|
| Ukungazinzi | Izinto ezinje ngokungakwazi ukuhlala kwindawo enye, ukuhambahamba rhoqo, nokugoba amanqindi akho. |
| Ukucotha kokuthetha kunye neentshukumo | Kwanabanye banokubona ukuba ukuthetha kwakho nokuhamba kwakho kuye kwehla. |
| Ubunzima bokugxila | Ubunzima bokusebenza, ukwenza izigqibo, okanye ukukhumbula izinto. |
| Ukulahlekelwa ngamandla nokudinwa | Ukuhlala udiniwe kwaye ungenabomi ngaphandle kwesizathu. |
| Utshintsho ekutyeni | Ukulahlekelwa ngokupheleleyo kukutya, okanye ukutya kakhulu. |
| Utshintsho lobunzima bomzimba | Ukunciphisa okanye ukuzuza ubunzima ngaphandle komzamo (ngaphandle kokunciphisa ukutya). |
| Ukuziva unetyala kunye nokungazithembi | Ukuzibeka ityala ngokungeyomfuneko, njengokuthi "Andinamsebenzi" okanye "Ndingumthwalo wemfanelo kuyo yonke into." |
| Iingcinga malunga nokuphelisa ubomi bakho | Ukuziva ukruqukile bubomi, usoloko ucinga ngokufa okanye ukuzibulala. |
Kubaluleke kakhulu: Ukuba wena okanye umntu omaziyo uneengcinga zokuzibulala, nceda ufune uncedo ngoko nangoko. Ungafikelela kwinkonzo yokunika iingcebiso yasimahla neyimfihlo nge-CCCline 1333.
Ngoko ke wenza ntoni ngale nto?
Ukufunda oku kusenokukoyikisa, kodwa eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba ukudakumba sisifo esinokunyangeka nesinokunyangeka .
1. Bona ugqirha ngoko nangoko: Le yeyona nto ilungileyo nebaluleke kakhulu onokuyenza. Bona ugqirha wosapho lwakho (uGqirha wosapho / ugqirha wezilwanyana) uze uthethe ngokukhululekileyo ngeempawu zakho. Akukho sizathu sokuba neentloni okanye uloyiko. Esi sisifo esiqhelekileyo esinokwenzeka nakubani na. Ugqirha uza kukuthumela ukuze ufumane unyango olufunekayo (amayeza, ingcebiso).
2. Yakha imikhwa emihle yokuzigcina ucocekile ebuthongweni: Ukongeza kwingcebiso kagqirha wakho, ungathetha naye ngezi zinto uze uzame.
- Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla (nokuba ngeempelaveki).
- Yeka ukusebenzisa ifowuni yakho, ithebhulethi, okanye iTV malunga neyure ngaphambi kokuba ulale. Ukukhanya okuluhlaza okwesibhakabhaka abakukhuphayo kuyaphazamisa ubuthongo.
- Yenza igumbi lakho lokulala libe mnyama, lizole, kwaye lipholile.
- Yenza into ethile ngaphambi kokuba ulale, njengokuhlamba ngamanzi afudumeleyo, ukufunda incwadi, okanye ukumamela umculo ozolileyo.
- Yenza umthambo olula emini, kodwa kuphephe ukuzilolonga xa sele usondele ixesha lokulala.
Khumbula, ukudakumba akubobuthathaka. Yimeko enokunyangeka ngokupheleleyo ngonyango. Ungaze woyike ukucela uncedo. Awuwedwa.
Umyalezo Wokuya Ekhaya
- Iingxaki zokulala zizinto eziqhelekileyo neziqalayo zokudakumba. Musa ukuzityeshela.
- Ngamanye amaxesha, ukungalali rhoqo kunokubangela ukudakumba okanye kuyenze mandundu imeko.
- Ukuba unempawu enye okanye ezingaphezulu kwezi zikhankanyiweyo kweli nqaku kangangeeveki ezingaphezu kwezimbini, nceda ungabi nantloni uye kugqirha ukuze athethe ngayo.
- Ukudakumba sisifo esinokunyangeka. Ngonyango olufanelekileyo nenkxaso, ungaphila ubomi obusempilweni nobonwabisayo kwakhona. Ukucela uncedo luphawu lwamandla.
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