Ngaba nawe uvakalelwa kukuba awukwazi ukulala nasemva kokulala ixesha elide? Makhe sithethe ngale nto (i-Paradoxical Insomnia)!

Ngaba ngamanye amaxesha ucinga ukuba ulele kamnandi ebusuku, kodwa xa uvuka kusasa, uzive ngathi ubuphaphile ubusuku bonke? Uzive ngathi udiniwe ngokupheleleyo, kodwa awuziva udiniwe okanye ulele emini. Ngaba oku akuyonto ingaqhelekanga nephazamisayo? Mhlawumbi abayithathi nzulu xa uxelela umntu ngako.

Yintoni le ngxaki ingaqhelekanga yokulala? (Ingxaki yokungalali kakuhle)?

Ngamafutshane, i-paradoxical insomnia yimeko apho uziva ngathi uneempawu zokungalali, kodwa umzimba wakho ufumana ubuthongo obufunekayo. Ngamanye amaxesha oogqirha bakubiza oku ngokuthi "ukungaqondi kakuhle imeko yokulala."

Khawuthelekelele uzama ukulala, kodwa uva yonke into eyenzekayo kufutshane nawe, kwaye iingcinga zakho zibaleka entlokweni yakho, ngokungathi ubuphaphile ubusuku bonke ngaphandle kweeyure ezimbalwa. Kodwa inyani yile, ingqondo nomzimba wakho ulele ngokugqibeleleyo. Kungavakala ngathi iimvakalelo zakho zidlala ihlaya elikhulu kuwe. Oku kunokukwenza uzive uphoxekile kwaye uxinezelekile. Usenokude uqalise ukuzithandabuza.

Yintoni umahluko phakathi kokungalali kakuhle okuqhelekileyo noku?

Umahluko omkhulu apha kukuba umntu onesifo sokungalali kakuhle akalali kakuhle ebusuku, ngoko ke uziva ediniwe kakhulu, elele, kwaye ediniwe ngosuku olulandelayo. Unengxaki yokwenza umsebenzi nokuhlala egxile.

Nangona kunjalo, ukuba une-(Paradoxical Insomnia), nangona uziva ngathi awuzange ulale ebusuku, awuziva udiniwe okanye ulele emini kuba umzimba wakho ufumana ubuthongo obufunekayo. Oku kuthetha ukuba emzimbeni, umzimba wakho uphumle kakuhle. Nangona kunjalo, engqondweni nangokweemvakalelo, usenokungaziva ngaloo ndlela. Olu lolona phawu lungaqhelekanga noluphazamisayo lwale meko.

"Andikwazi ukulala ebusuku, gqirha, kwaye ndihlala ndiphaphile kude kube kusasa. Kodwa andidinwa kangako emini." - Ngaba uqhelene nolu hlobo lwebali?

Le meko ingenza kube nzima, okanye akunakwenzeka, ukufumanisa ukuba ulala ngokwaneleyo na wedwa. Ngoko ke, ukuba uhlala uziva ulele kwaye oko kuchaphazela ubomi bakho bemihla ngemihla kunye nempilo yengqondo, kungcono ukubona ugqirha ukuze akunike ingcebiso.

Zithini iimpawu ze (Paradoxical Insomnia)?

Uphawu oluphambili kukuba uzive ngathi awulali ngokwaneleyo. Kunye noku, unokufumana oku kulandelayo:

• Ukusoloko uqaphela izinto ezenzekayo kufutshane nawe ngelixa uzama ukulala (umz., isandi senja ekhonkothayo ecaleni, isandi seemoto endleleni, kwanokunkqonkqoza kwewotshi).
• Kuvakala ngathi awukwazi ukulala nokuba uzama kangakanani na.
• Xa ndizama ukulala , ingcinga enye iyaqhubeka ingena entlokweni yam.Njengokungakwazi ukugcina ingqondo yakho ikwindawo enye.
• Ukuziva uphaphile ubusuku bonke kunamandla kakhulu.

Usenokuziva oku "Andilalanga izolo ebusuku" uzive ngokucacileyo nangokuqinileyo. Nangona kunjalo, ukuba une (Paradoxical Insomnia), ingqondo nomzimba wakho bafumana ukuphumla abakudingayo ubusuku ngabunye. Oku kuyacaphukisa kakhulu. Usenokuba noloyiko olungenangqondo lokulala (ixhala lokulala) . Oko kukuthi, xa uvuka ebusuku, uyoyika ukuba "Andazi ukuba ndiza kulala na namhlanje ebusuku."

Into ebalulekileyo kukuba ezi mvakalelo unazo ziyinyani. Nokuba umzimba wakho awubonisi zimpawu zomzimba zokungalali ngokwaneleyo, izinto ozivayo aziyonto oyenzayo.

Zithini izizathu ze (Paradoxical Insomnia)?

Inyaniso kukuba, iingcali azikayazi kakuhle into ebangela i-paradoxical insomnia. Kunzima nokuphanda ngale meko, kuba ayibangeli naluphi na utshintsho emzimbeni olunokuvavanywa ngabaphandi. Kodwa kukho into enye iingcali ezivumelana ngayo: Yimeko yokwenyani, kwaye inokuchaphazela impilo yakho yengqondo neyeemvakalelo.

Abaphandi bafunda ezinye zezinto ezinokubangela ukuba umntu angakwazi ukulala ngokwaneleyo. Ezinye zezi zinto ziquka:

• Izinto ezisingqongileyo: Izinto ezithile kwindawo ohlala kuyo, osebenza kuyo, okanye ochitha ixesha elininzi kuyo (umz., ingxolo egqithisileyo, ukukhanya, igumbi lokulala elingonwabisiyo).
• Ukwahluka kwezakhi zofuzo: Iimpembelelo zezakhi zofuzo ezinokuzuzwa njengelifa.
• Iimeko zempilo yengqondo: Iingxaki zengqondo ezifana nokuxhalaba kunye nokudakumba.
• Ingxaki yoxinzelelo emva kwesiganeko esibuhlungu (PTSD): Ingxaki yengqondo eyenzeka emva kwesiganeko esibuhlungu kakhulu.
• I-sleep apnea: Ukuphefumla okungaqhelekanga ngexesha lokulala.

Ezi zezinye zezizathu ezirhanelekayo okwangoku. Kodwa khumbula, akufuneki ube nazo naziphi na kwezi ukuze le meko yenzeke.

Ungayibona njani (iParadoxical Insomnia)?

Ugqirha uza kuxilonga i-paradoxical insomnia ngokuthetha nawe ngemikhwa yakho yokulala nokusebenzisa ezinye iimvavanyo. Xelela ugqirha wakho ngendlela olala ngayo kunye naluphi na utshintsho oluye lwabonwa ebuthongweni bakho. Angakuthumela kwingcali yokulala .

Ugqirha wakho angenza iimvavanyo ezininzi, ezifana nezi:

• I-Electroencephalogram (EEG): Oku kuvavanya ukusebenza kwengqondo yakho. Oku kunokunceda ekuthinteleni ezinye iimeko ezibangela iimpawu ezifana nezakho.
• Ukugcina ijenali yokulala:Ugqirha wakho uza kukucela ukuba ugcine irekhodi yexesha olala ngalo kunye nexesha ovuka ngalo. Oku kuya kukunceda uthelekise amaxesha ovuka ngawo ebusuku kunye namaxesha oziva ngathi uvukile.
• Ukunxiba i-Actigraph: Esi sisixhobo esifana ne-smartwatch. Xa sinxitywa iiveki ezininzi, sibhala ukuphazamiseka kumjikelo wakho wokulala nokuvuka.

Ukuba unesifo sokungalali kakuhle, iziphumo zovavanyo lwakho zibonisa ukuba ulala ubuthongo obuqhelekileyo nobusempilweni ubusuku ngabunye. Into ebalulekileyo ekufuneka uyikhumbule apha kukuba ugqirha akenzi ezi mvavanyo ukuze akuqhathe okanye abonise ukuba uyaxoka. Bakuthemba. Bafuna nje ukubona ukuba kwenzeka ntoni engqondweni nasemzimbeni wakho ngelixa ulele.

Ziziphi iindlela zonyango (i-Paradoxical Insomnia)?

Ugqirha wakho angacebisa unyango oluya kukunceda uhlale uzolile kwaye ukhuselekile xa ulele. Ezinye zezi ziquka:

• Unyango Lokuziphatha Oluqondayo (i-CBT) okanye unyango lokuthetha: Ukuthetha nomcebisi wezempilo yengqondo kunokukunceda ulawule uxinzelelo lwakho, ixhala, kunye nokudakumba. Banokukunceda ulawule iimpawu zakho ze (Paradoxical Insomnia) kunye nazo naziphi na iimeko zempilo yengqondo ezinokubangela oko.
• Ukuphucula ucoceko lwakho lokulala: Ukulala ngexesha elifanayo yonke imihla nokudala indawo yokulala ekhululekileyo kunokukunceda ulale kakuhle ebusuku. Zama ukuphepha utywala, iziselo ezine-caffeine (ezifana neti nekofu), kwaye uzilolonge iiyure ezimbalwa ngaphambi kokulala.
• Imikhwa yokulala kakuhle:
• Lala uze uvuke ngexesha elifanayo yonke imihla (nangona ngeempelaveki).
• Yenza igumbi lokulala libe yindawo emnyama, ethuleyo, nepholileyo.
• Sebenzisa ibhedi kuphela xa ulala okanye usenza imisebenzi yesondo. Kuphephe ukubukela iTV, ukujonga ifowuni yakho, okanye ukusebenza usebhedini.
• Hlamba ngamanzi afudumeleyo, funda incwadi, okanye umamele umculo ozolileyo ngaphambi kokuba ulale.
• Amayeza: Okwangoku akukho mayeza anyanga ngqo le meko (i-Paradoxical Insomnia). Nangona kunjalo, ugqirha wakho angakunika iyeza lokuthomalalisa ukunceda ukunciphisa iimvakalelo zokuvuka ebusuku. La mayeza kufuneka asetyenziswe kuphela njengoko ugqirha wakho eyalele.

Ngaba i-Paradoxical Insomnia yimeko eyingozi?

Ukungalali kakuhle okungaqhelekanga akunakubangela ingozi emzimbeni wakho. Ngoko ke, asiyomeko iyingozi ngendlela esihlala siyicinga ngayo njenge "yingozi."

Nangona kunjalo, ukukhungatheka kunye noxinzelelo oluhambisana nokujongana nale meko lunokuba nefuthe elikhulu kwimpilo yakho yengqondo.Musa ukuzama ukumelana noxinzelelo lwakho, ixhala, okanye ezinye iimvakalelo zakho wedwa. Thetha nomcebisi wezempilo yengqondo okanye abantu obathandayo malunga nento ojongene nayo.

Ngaba i-Paradoxical Insomnia inokuthintelwa?

Iingcali aziqinisekanga ukuba yintoni ebangela i-paradoxical insomnia, ngoko asazi ukuba singayithintela njani. Nangona kunjalo, ukuzigcina ucoceko oluhle lokulala yeyona ndlela ilungileyo yokuqinisekisa ukuba ufumana uhlobo (nobungakanani) bokulala olufunekayo ubusuku ngabunye. Thetha nogqirha wakho malunga neenkxalabo zakho kunye neemvakalelo zakho. Wakuba uqonda okwenzekayo, unokukwazi ukunciphisa ixhala lakho ngexesha lokulala kunye nexesha ovukileyo ngalo. Oku kunokukunceda uzive ungakhathazeki kangako.

Ndifanele ndimbone nini ugqirha wam?

Ugqirha wakho uza kukuxelela ukuba kufuneka uye kangaphi na ukuze uhlolwe okanye ufumane amadinga okulandela. Baza kufuna ukujonga ubuthongo bakho kunye nempilo yakho baze baqinisekise ukuba uziva uphilile.

Ukuba iimpawu zakho ziyatshintsha okanye ziya zisiba mandundu, xelela ugqirha wakho. Basenokucebisa ezinye iindlela zonyango okanye utshintsho kwisicwangciso sakho sokulawula i-(Paradoxical Insomnia).

Ndingayibuza yiphi imibuzo ugqirha wam?

Ungabuza ugqirha imibuzo efana nale:

• Ndingazi njani ukuba le yingxaki yokungalali kakuhle okanye yenye ingxaki yokungalali kakuhle?
• Luhlobo luni lovavanyo oluza kufuneka ndilwenze?
• Yeyiphi indlela engcono yokusebenzisa ijenali yam yokulala?
• Ngaba ndiza kuyidinga imithi? Ukuba kunjalo, ndingayisebenzisa njani?

Ukungalali kakuhle okungaqhelekanga yimeko ecaphukisayo ngokwenene. Yimeko ebangela iimpawu zokwenyani kodwa akukho zimpawu zomzimba ezinokufunyanwa ngoogqirha. Inokukwenza ube nomsindo, ube lusizi, uphoxeke, okanye zonke ezi zinto ngaxeshanye. Ukungalali kakuhle okungaqhelekanga yimeko yokwenyani, kwaye iimvakalelo zakho ziyinyani.

Kungathatha ixesha ukufumana iimpendulo ozifunayo. Khumbula, abantu obathandayo kunye noogqirha bakho bakhona ukukuxhasa. Ekugqibeleni, uya kukwazi ukulawula iimpawu zakho kwaye ufumane iindlela zokulala ubusuku bonke onokuziva ngokwenene kwaye uzixabise.

Okokugqibela, khumbula (Umyalezo Wokuya Ekhaya)

• Ukuba ulala ngokwaneleyo kodwa usaziva ngathi awukwazi ukulala , usenokuba ne-paradoxical insomnia. Oku kwenzeka xa umzimba wakho ulele, kodwa awuziva ngengqondo.
• Oku akufani nokungalali kakuhle okuqhelekileyo, kuba awuziva udiniwe kakhulu okanye ulele emini.
• Nangona izizathu ezichanekileyo zingaziwa, izinto ezifana noxinzelelo kunye noxinzelelo zinokudlala indima.
• Ungabonana nogqirha uze ufumane uxilongo ngezinto ezifana ne-EEG, idayari yokulala, kunye ne-Actigraph.
• Njengonyangounyango (CBT), imikhwa emihle yokulala (ucoceko lokulala), kunye namayeza asetyenziswa ukuba kuyimfuneko.
• Nangona oku kungeyongozi ngokwasemzimbeni, kunokuba nefuthe elibi kwimpilo yengqondo. Ke ngoko, kubalulekile ukufuna inkxaso yengqondo.
• Awuwedwa, thetha nogqirha ngale meko.

Musa ukoyika ukuthetha nogqirha malunga nemibuzo okanye iinkxalabo onazo malunga nokulala kwakho. Ukulala okunempilo kubalulekile ukuze ube sempilweni!

Ukungalali Okungaqhelekanga , Ukungalali, Iingxaki Zokulala, Impilo Yengqondo, Iingxaki Zokulala, Ucoceko Lokulala, I-CBT