Khawuthelekelele, ulele kamnandi. Ngequbuliso uvuka ubila, isifuba sakho sitsho ngamandla. Uphuphe iphupha eloyikekayo. Lisavakala ngathi ujikeleza entlokweni yakho. Kulungile usuku okanye ezimbini, kodwa ukuba uqhubeka uphupha amabi ngolu hlobo, usuku lwakho lonke lunokuba yingxaki. Mhlawumbi nawe unesi sifo esibizwa ngokuba yi-"Nightmare Disorder" . Singathetha ngale nto ngokweenkcukacha namhlanje?
Yintoni le "Ngxaki Yokuphupha Ebusuku"?
Ngamafutshane, "Ingxaki Yobusuku" kukwenzeka kwamaphupha aqhelekileyo, acacileyo kakhulu, nathusayo. La maphupha akwenza ukhathazeke kakhulu okanye akuthintele ekwenzeni imisebenzi yakho yemihla ngemihla ngokufanelekileyo. Olu luhlobo lokuziphatha okungaqhelekanga okwenzeka xa ulele, esilubiza ngokuba yi-"Parasomnias" .
Ubunzima bale meko bungahluka, kuxhomekeke ekubeni uphupha kangaphi la maphupha:
- Ubumnene: Ngaphantsi kwesinye ngeveki.
- Okuphakathi: Kanye ngeveki okanye nangaphezulu, kodwa hayi ubusuku ngabunye.
- Ingxaki: Ndiphupha kakubi ubusuku ngabunye.
Kwakhona, ukuba ixesha elide kangakanani likhona lichaphazela:
- Ixesha elifutshane `(Ingxaki yephupha elibi kakhulu)`: Ihlala inyanga okanye ngaphantsi.
- Ixesha elifutshane eliphakathi `(Subacute nightmare disorder): Ihlala ubuncinane inyanga, kodwa ingaphantsi kweenyanga ezintandathu.
- Ingxaki yamaphupha amabi angapheliyo: ihlala iinyanga ezintandathu nangaphezulu.
Uninzi lwala maphupha amabi ayenzeka ngexesha lesiqingatha sesibini sokulala, esibizwa ngokuba yi-REM (rapid eye movement) sleep . Into ekhethekileyo malunga ne-nightmare disorder kukuba ukhumbula kakuhle iphupha xa uvuka. Oku kwahlukile kwizinto ezibangela uloyiko lokulala. Le meko inokuphazamisa kakhulu ubuthongo bakho kwaye inokuchaphazela umgangatho wobomi bakho. Inokwenza nokuba mandundu iimeko zempilo yengqondo, ezinje ngokudakumba okanye ixhala.
Ngubani ochaphazeleka kakhulu yile meko?
Le "Ngxaki Yokuphupha Ebusuku" inokukhula nakubani na, ukususela kubantwana abancinci ukuya kubantu abadala.
Nangona kunjalo, abanye abantu banokuba nayo, ingakumbi ukuba unayo nayiphi na kwezi meko zilandelayo:
- Ingxaki yokuziphatha ye-REM (RBD)
- I-Narcolepsy
- Ukuphelelwa ngamandla kokulala
- Ingxaki yokushukuma kwamalungu rhoqo (i-PLMD)
- Ingxaki yoxinzelelo emva kwengozi (PTSD)
- Ingxaki yokuxhalaba ngokubanzi
- Ingxaki yokuxhalaba kwezentlalo
- Uxinzelelo
Ubusazi na ukuba abantu abanesifo sokuxhalaba ngokwentlalo okanye isifo sokuxhalaba ngokubanzi banamathuba aphindwe kathathu okuba nesifo sokuphupha kakubi? Kwakhona, esi sifo sichaphazela phakathi kwama -50% nama-90% abantu abane-PTSD.
Ixhaphake kangakanani le meko?
Nangona kungekho zibalo zichanekileyo eSri Lanka, kuthiwa phakathi kwe -2% kunye ne-8% yabantu ngokubanzi kwilizwe elifana neMelika banale "Ngxaki Yobusuku Obukrakra." Oko akuqhelekanga njengoko unokucinga.
Zithini iimpawu ze-"Nightmare Disorder"?
Uphawu oluphambili ngamaphupha amabi rhoqo . Nangona kuqhelekile ukuba namaphupha amabi ngamanye amaxesha, ukuba uwaphupha rhoqo kwaye aphazamisana nemisebenzi yakho yemihla ngemihla, usenokuba "neNgcamango Yobusuku".
Imixholo eqhelekileyo kwezi zinto zimbi zezi:
- Ubomi bakho busengozini .
- Ingozi kwimpilo-ntle yakho yomzimba .
- Ingozi kukhuseleko lwakho .
Khawucinge nje, umntu othile uyakusukela, uwa kwindawo ephakamileyo, okanye ukwimeko engenakuzinceda. La ngamaphupha abonakala rhoqo.
Xa unephupha elibi, unokufumana iimpawu zomzimba ezifana nezi:
- Ukubila
- Ubunzima bokuphefumla
- Ukubetha kwentliziyo
Eyona mvakalelo iphambili ebangelwa ngamaphupha amabi luloyiko . Nangona kunjalo, ezinye iimvakalelo zinokuvela, ezinje:
- Umsindo
- Ixhala
- Iintloni
- Inzondo
- Ihlazo
- Usizi
Ezi mpawu zomzimba kunye neemvakalelo zinokwenzeka ngexesha lephupha, xa uvuka ephupheni, okanye kamva xa ukhumbula iphupha.
Ingxaki Yokuphupha Ingxaki Yobusuku inokubangela ukuba ube nezi zinto zilandelayo:
- Utshintsho lweemvakalelo , umzekelo, ixhala okanye ukudakumba.
- Ukungafuni ukulala (ngenxa yokoyika ukuba nephupha elinye).
- Sindwe kakhulu .
- Ukulala emini (i-Hypersomnia) .
- Ubunzima bokugxila .
- Iingxaki zokuziphatha .
- Ukuphazamiseka komsebenzi okanye ukusebenza kakuhle kwesikolo .
- Ukuphazamiseka kobudlelwane bezentlalo .
Ukulala kakuhle kubaluleke kakhulu kwimpilo yethu iyonke. Ngoko ke, ukuba ucinga ukuba "uneNgxaki Yokulala Ebusuku", kubaluleke kakhulu ukuthetha nogqirha.
Kutheni le nto "iNgxaki yokuphupha kakubi" isenzeka?
Enyanisweni, abaphandi basafunda ngokulala nendlela okusichaphazela ngayo. Nangona befumene okuninzi malunga nokulala, amaphupha, kunye namaphupha amabi, kusekho izinto ezininzi esingazaziyo.
Abaphandi abazi unobangela ochanekileyo wamaphupha amabi kunye nokuphazamiseka kwamaphupha amabi.Kodwa, banezimvo ezahlukeneyo.
Enye ingcamango kukuba le meko inokubangelwa kukunyuka kwemvakalelo, imeko yokusebenza okuphezulu okuqokeleleka imini yonke kuze kuqhubeke kude kube sebusuku. Ukunyuka kwemvakalelo yimeko yengqondo apho uhlala unomsindo, unomsindo, kwaye urhanela yonke into. Olu luphawu oluqhelekileyo lwe-PTSD kunye nokungalali. Olu xinzelelo lunokubangela ukuba iindawo zengqondo zisebenze kakhulu ngelixa ulele, nto leyo ebangela amaphupha amabi.
Kukho enye ingcamango malunga nomxholo othi "Ukuphela koloyiko." Phantsi kweemeko eziqhelekileyo, iingqondo zethu ziyakwazi ukudibanisa iinkumbulo ezoyikisayo nezinto ezintsha nezingenanto yakwenza, nto leyo evumela ukulala okuqhelekileyo kunye namaphupha. Oku kubizwa ngokuba yi "Ukuphela koloyiko." Ngokwale ngcamango "yokuphela koloyiko olungasebenzi kakuhle", iingqondo zabantu abane "Nightmare Disorder" ziyaqhubeka nokucubungula iinkumbulo ezoyikisayo nokuba ngexesha lokulala. Ngokwale ngcamango, abantu abanobunzima bokulawula iimvakalelo zabo kwiimeko ezixinzelelekileyo, kwaye abasabela kakubi kuxinzelelo, bathambekele ngakumbi ekubeni namaphupha amabi.
Ungayibona njani ``(Ingxaki Yobusuku Obukrakra)``?
Akukho vavanyo lwezonyango oluthile oluchaza oku. Endaweni yoko, oogqirha baza kubhala imbali elungileyo yamaphupha amabi akho kunye nezinye iimpawu. Baza kubuza nangembali yakho yezonyango neyempilo yengqondo.
Amanye amayeza anokubangela amaphupha amabi . Ngoko ke, ugqirha wakho usenokufuna ukubuza malunga namayeza owasebenzisayo ngoku, okanye angayalela uvavanyo lweziyobisi ukuze abone ukuba loo nto ibangelwa yintoni. Amayeza kunye nezinto ezinokubangela amaphupha amabi ziquka:
- Ii-Beta-blockers (uhlobo lonyango olunikwa uxinzelelo lwegazi)
- Amayeza okudakumba
- I-Nicotine (evela kwiimveliso zecuba kunye nokutshaya)
Amaphupha amabi anokubangelwa ziimpawu zokurhoxa ezenzeka xa ngequbuliso uyeka ukusebenzisa izinto ezifana notywala.
Iphathwa njani i-"Nightmare Disorder"?
Ukuze unyange oku, ugqirha wakho angacebisa indibaniselwano yonyango, kuquka unyango lwengqondo ( unyango lokuthetha) kunye namayeza .
Unyango oluphambili lwengqondo olusetyenziswa kwi-"Nightmare Disorder" lunyango olusekelwe kwi- "Cognitive Behavioral Therapy (CBT) . Oko kukuthi:
- Unyango lokuziqhelanisa ngemifanekiso (IRT)
- Unyango lokuChaphazela, ukuphumla, kunye nonyango lokubhala amayeza (ERRT)
Iinkcukacha ezithe vetshe malunga ne-psychotherapy
I-American Academy of Sleep Medicine (AASM) icebisa i-IRT kunye ne-ERRT njengezona ndlela zisebenzayo zonyango lweengxaki zokulala kubantu abadala.
Ezi `(IRT)` kunye `(ERRT)` ziindlela zonyango ezenzelwe umntu ngamnye. Oku kuquka izinto ezininzi:
- Ukugcina idayari yokulala (ingxelo yokulala) kunye nokurekhoda iipateni zokulala/zokuvuka zemihla ngemihla.
- Gcina idayari yokulala ukuze ubhale phantsi ukuba amaphupha akho amabi adla ngokuba mandundu kangakanani na.
- Ukufunda ngohlobo lwamaphupha amabi.
- Izakhono zoqeqesho ezijolise kwimifanekiso, iingcinga, kunye neemvakalelo ezinxulumene namaphupha amabi. Oku kunokunciphisa ukuphindaphindeka kunye nobukhali bamaphupha amabi.
Olu nyango olusekelwe kwi-CBT lubonisa ukuba amaphupha amabi ekuqaleni aluncedo, akunceda ukuba ulungise iziganeko zangaphambili, kodwa ekuhambeni kwexesha ayaphazamisa.
Olu nyango lujonga amaphupha amabi njengemikhwa okanye iindlela zokuziphatha ezifundwayo ezinokutshintshwa ukuba zenziwa . Ingcali yezempilo yengqondo, njengengcali yezengqondo okanye ingcali yezonyango, inokukunceda ucinge kwakhona ngamaphupha akho amabi ngendlela eyahlukileyo, engoyikisiyo okanye engoyikisiyo.
Umsebenzi wesikolo ubaluleke kakhulu kolu nyango. Oko kuthetha ukuziqhelisa iphupha elitsha elicingelwayo yonke imihla. Injongo apha kukucwangcisa amaphupha akho amabi ukuze angoyiki kangako xa ephinda avele.
Amayeza `(Ingxaki Yobusuku Obukrakra)`
Ukuba unyango lwengqondo olukhankanyiweyo ngaphambili aluncedi, ugqirha wakho angacinga ngamayeza.
Kukho iintlobo ezahlukeneyo zamayeza anokunceda kwiNightmare Disorder enxulunyaniswa nePTSD. Nazi imizekelo embalwa:
- `I-Olanzapine`
- `I-Risperidone`
- 'I-Aripiprazole'
- `I-Clonidine`
- `I-Cyproheptadine`
- `I-Fluvoxamine`
- `Gabapentin`
- `UNabilone`
- `Phenelzine`
- `Prazosin` (esetyenziswa rhoqo)
- 'I-Topiramate'
- `Trazodone`
- Ii-antidepressants ze-Tricyclic
Amayeza anokunceda kwiNightmare Disorder angahambelaniyo nePTSD aquka:
- `IPrazosin`
- `I-Triazolam`
Eyona nto ibalulekileyo kukuba onke amayeza anokuba nemiphumo emibi . Kungoko ke, kubaluleke kakhulu ukuthetha nogqirha wakho malunga nezinto ezilungileyo nezingalunganga zonyango oluthile, nokumbona ukuba ufumana iziphumo ebezingalindelekanga.
Ithini ingxelo yokubikezela ukuba le meko iza kwenzeka?
Imeko yale meko "yeNgcambulo eNdenge" inokwahluka ukusuka kumntu ukuya komnye.
Kwabanye abantu, oku kusenokuba ngcono ngaphandle konyango . Nangona kunjalo, kwabanye, le meko inokuhlala amashumi eminyaka ukuba ayinyangwa.
Ngenxa yesifo esingapheliyo esingapheliyo, esingazange sinyangwe.Umngcipheko wokuzama ukuzibulala nokuphinda uzenze ukuzibulala uyanda.
Ngenxa yesi sizathu, nangenxa yokuba ukulala kubalulekile kwimpilo iyonke, kubaluleke kakhulu ukufuna uncedo ukuba usoloko uphupha amaphupha amabi.
Ndifanele ndimbone nini ugqirha?
Ukuba uphupha amaphupha amabi rhoqo, kwaye aphazamisa umgangatho wobomi bakho, bona ugqirha okanye umcebisi wezempilo yengqondo ngokukhawuleza .
Ukuba ufunyaniswe une-"Nightmare Disorder" kwaye unyango lwakho lwangoku aluncedi, thetha nogqirha wakho ngezinye iindlela.
Ngaba amaphupha amabi sisifo sengqondo?
Nangona amaphupha amabi enxulunyaniswa neemeko ezithile zempilo yengqondo, ezifana ne-PTSD, ixhala, kunye nokudakumba, amaphupha amabi awathathwa njengesifo sengqondo . Luhlobo lokuziphatha okungaqhelekanga okubizwa ngokuba yi-parasomnias, okwenzeka ngexesha lokulala.
Ingaba "iNightmare Disorder" iyafana "nePTSD"?
Abantu abaninzi abanesifo soxinzelelo emva kwesiganeko esibuhlungu (PTSD) nabo banesifo sokuphupha kakubi. Nangona kunjalo, unokuba nesifo sokuphupha kakubi ngaphandle kwePTSD. Oku kuthetha ukuba ezi zinto zimbini azifani.
Okokugqibela, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)
Ukulala kakuhle ebusuku kubalulekile ebomini bethu. Kunceda imizimba yethu ukuba iphumle, ihlaziye amandla ayo, kwaye izilungise. Ukuba ne-Nightmare Disorder kunokuba nefuthe elikhulu kumgangatho wobuthongo bakho kunye nomgangatho wobomi bakho.
Kodwa, iindaba ezimnandi zezokuba le yimeko enokunyangeka . Iindlela ezahlukeneyo zonyango kunye namayeza anokunceda. Ngoko ke, ukuba amaphupha amabi aphazamisa ubomi bakho, ungoyiki ukubona ugqirha. Awuwedwa, kwaye kukho iindlela zokufumana uncedo.
Amaphupha amabi , ubuthongo, impilo yengqondo, ubuthongo be-REM, i-PTSD, ixhala, unyango
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