Ngamanye amaxesha siziva sidakumbile, sinesizungu, kwaye singafuni kwenza nto, akunjalo? Yinto eqhelekileyo ngokwenene. Wonke umntu unazo ezo ntsuku ebomini bakhe. Kodwa ukuba olu dano, olu kungabi nanto, luhlala engqondweni yakho iintsuku, iiveki, luze lufikelele kwinqanaba apho luphazamisa ukulala kwakho, ukutya, kunye nemisebenzi yemihla ngemihla, kufuneka sikhathazeke kancinci ngalo. Kuba inokuba yinto engaphezulu nje kodano, inokuba yimeko yezonyango efuna unyango. Yiloo nto sithetha ngayo namhlanje.
Yintoni ukudakumba? Zithini iimpawu?
Ngamafutshane, ukudakumba yimeko echaphazela iimvakalelo zethu. Ayikokuziva sidakumbile nje kuphela. Ichaphazela indlela esicinga ngayo, indlela esiziphatha ngayo, kwanemizimba yethu. Jonga ukuze ubone ukuba unayo na kwezi mpawu.
Eyona nto ibalulekileyo kukuba, musa ukucinga ukuba unesifo sokudakumba kuba nje unesinye okanye ezimbini kwezi mpawu. Kodwa ukuba ezinye zezi mpawu zihlala ixesha elingaphezu kweeveki ezimbini kwaye zichaphazela ubomi bakho obuqhelekileyo, kubalulekile ukubona ugqirha ukuze akunike ingcebiso.
| Udidi lweempawu | Indlela oziva ngayo |
|---|---|
| Izinto ezivezwa ngengqondo |
|
| Izinto ezivakalayo ngokwasemzimbeni |
|
| Uphawu olufanele ukuqwalaselwa kakhulu | Ukuba uneengcinga zokuzibulala, ucinga ngokufa, okanye uzama ukwenza njalo, nceda ufune uncedo ngokukhawuleza. Thetha nomntu omthembayo. Bona ugqirha ngokukhawuleza okanye uye kwiSebe lezeMpilo eziNgxamisekileyo (ETU) elikufutshane. |
Ngokutsho koogqirha, ukuba uneempawu ezintlanu kwezi kangangeeveki ezingaphezu kwezimbini, ibizwa ngokuba yi-'Major Depression Disorder'. Nangona kunjalo, ukuba uneempawu ezingaphantsi kwezintlanu, kodwa zikwenza kube nzima ukusebenza ubomi bakho bemihla ngemihla, kubalulekile ukufuna unyango.
Luluphi ulwalamano phakathi kokulala nokudakumba?
Kukho unxibelelwano oluqinileyo phakathi kwezi zimbini, njengamacala amabini engqekembe enye.
Ukungalali, okanye oko sikubiza ngokuba yi-insomnia, kunokuba luphawu olukhulu lokudakumba. Uninzi lwabantu abadakumba lunale ngxaki. Kwakhona, ngamanye amaxesha (malunga ne-15%) ukulala kakhulu kukwaluphawu lokudakumba.
Khumbula, ukungalali ngokwaneleyo akukubangela ukudakumba. Nangona kunjalo, ukuba ungalali ixesha elide, nokuba kungenxa yesinye isifo okanye iingxaki zobuqu, kunokubangela ukudakumba kwakho kube mandundu. Ke ngoko, ukungalali rhoqo kunokuba yinto ephambili ekudakumba.
Zithini izizathu zokudakumba?
Usenokuba uzibuza, "Kutheni oku kwenzeke kum?" Akukho noyedwa unobangela wokudakumba. Zininzi izinto ezibangela oku.
- Imbali yosapho: Ukuba kukho umntu kusapho lwakho okhe waba nezi meko zempilo yengqondo ngaphambili, nawe usenokuba sengozini.
- Utshintsho kwiikhemikhali zobuchopho: Le meko inokubangelwa lutshintsho ekusebenzeni kweekhemikhali ezithile (ii-neurotransmitters) engqondweni ezilawula iimvakalelo zethu.
- Ezinye izifo: Ukudakumba kunokubangelwa zizifo zomzimba ezihlala ixesha elide okanye ezinye izifo zengqondo.
- Uxinzelelo: Uxinzelelo olugqithisileyo oluvela emsebenzini, kusapho nakwimfundo nalo luyimbangela enkulu.
- Ukusetyenziswa kotywala neziyobisi: Ezi zinika isiqabu sexeshana kuphela. Ekugqibeleni, zinokubangela okanye ziyenze mandundu ingcinezelo.
- Amayeza athile: Ukudakumba kunokubakho njengesiphumo esingesihle samayeza athile.
- Ukungabikho kwenkxaso yoluntu: Ukungabikho kwenkxaso evela kusapho nakubahlobo nako kunempembelelo.
Iphathwa njani?
Iindaba ezimnandi zezokuba ukudakumba sisifo esinokunyangeka ngokupheleleyo. Kukho iintlobo ngeentlobo zonyango ezikhoyo. Ngokuxhomekeke kubukhali bemeko yakho, ugqirha wakho uya kugqiba unyango olulungele wena.
Kukho iindlela ezimbini eziphambili zonyango:
1. Unyango lwengqondo: Oku kukwabizwa ngokuba yi-'talk therapy'. Apha, ungathetha ngeengxaki zakho nogqirha wengqondo, ingcali yezengqondo, okanye umcebisi ofanelekileyo, kwaye ufunde indlela yokutshintsha indlela ocinga ngayo kunye nokujongana neengxaki zakho.
- Unyango Lokuziphatha Ngendlela Eqondakalayo (CBT): Oku kuquka ukuchonga iindlela zokucinga ezimbi, okanye ezimbi, ezifika engqondweni yakho nokukunceda uzitshintshe.
- Unyango Lokusebenzisana Nabantu: Olu nyango lukunceda uqonde indlela iingxaki kubudlelwane bakho nosapho kunye nabahlobo ezichaphazela ngayo intlungu yakho kunye nendlela onokubuphucula ngayo obo budlelwane.
2. Amayeza: Ngoku kukho amayeza amaninzi aphucukileyo nakhuselekileyo afumanekayo okunyanga ukudakumba. La mayeza asebenza ngokulinganisela iikhemikhali ezikhankanyiweyo engqondweni.
- ``SSRIs'' (Ii-Selective Serotonin Reuptake Inhibitors)
- Ii-SNRI (i-Serotonin/norepinephrine reuptake inhibitors)
- Ii-antidepressants ze-Tricyclic
- Amanye amayeza anamhlanje
Amaxesha amaninzi, iziphumo eziphumelelayo kakhulu zifumaneka xa zombini iingcebiso kunye namayeza kusetyenziswa kunye . Nangona amayeza enokunceda ukunciphisa iimpawu ngokukhawuleza, iingcebiso zinokukunceda ufunde indlela yokujongana nemeko efanayo kwixesha elizayo.
Ngaba ndifuna amayeza ahlukeneyo okunyanga ukungalali?
Ngamanye amaxesha, ugqirha wakho unokukunika amayeza okunciphisa umzimba afutshane kunye namayeza akho okudakumba. Nangona kunjalo, ezi pilisi zokulala mazisetyenziswe ixesha elifutshane kuphela. Amanye amayeza anokuba ngumlutha. Ungaze uwasebenzise la mayeza ngaphandle kwengcebiso kagqirha wakho, okanye kunye notywala.
Izinto onokuzenza wena ukuze uphucule ubuthongo bakho
Ukongeza kumayeza, ungawuphucula umgangatho wobuthongo bakho ngokwenza utshintsho oluncinci kwindlela ophila ngayo.
- Ziqhelise iindlela zokuzola: Ziqhelise iindlela zokuzola ezifana nokucamngca ngengqondo kunye nokuzilolonga ngokuphefumla nzulu ngaphambi kokuba ulale.
- Musa ukucinga ngomsebenzi wangomso: Bhala uluhlu lwemisebenzi ekufuneka uyenze ngomso ephepheni uze ulibeke ecaleni. Zixelele ukuba, "Ndiza kucinga ngale nto ngomso."
- Ukuzilolonga: Kulungile ukuzilolonga yonke imihla, kodwa kuphephe ukuzilolonga okunzima iiyure ezimbalwa ngaphambi kokuba ulale.
- Ziphephe ezi zinto ebusuku: Ziphephe ukusebenzisa izinto ezifana nekofu, iti (caffeine), utywala, kunye nenicotine (nicotine) emva kokuba kuhlwile.
- Musa ukuphosa ujike ebhedini: Ukuba awukwazi ukulala, phuma ebhedini, uye kwelinye igumbi, wenze into ephumzayo (njengokufunda incwadi). Xa uziva ulele, buyela ebhedini.
- Gcina ibhedi yakho ilungele ukulala kuphela: Musa ukuhlala ebhedini ubukele iTV, usebenzise ifowuni yakho, okanye uye emsebenzini. Emva koko ingqondo yakho iya kuqonda ukuba "ibhedi yindawo yokulala."
Umyalezo Wokuya Ekhaya
- Ukudakumba akubobuthathaka, sisifo esinokunyangeka.
- Kukho ulwalamano olusondeleyo phakathi kokungalali kakuhle kunye nokudakumba. Xa enye inyangwa, enye nayo iyaphucuka.
- Ukuba wena okanye umntu omaziyo unale mpawu, musa ukuba neentloni okanye ukoyika ukubona ugqirha ukuze akunike icebiso. Ukucela uncedo luphawu lokuba unamandla.
- Iziphumo eziphumelele kakhulu zinokufunyanwa ngokusebenzisa amayeza kunye nonyango lwengqondo kunye.
- Kwanotshintsho olulula kwindlela ophila ngayo lunokuphucula ubuthongo bakho kunye nempilo-ntle yakho yengqondo.
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