Ngaba ngamanye amaxesha unengxaki yokulala ebusuku? Ngaba uyajikajika emva kweeyure ezininzi emva kokulala? Okanye, kwabanye abantu, yinto eyahlukileyo. Nokuba ulala kangakanani na, uziva ulele imini yonke. Ubusazi na ukuba iingxaki zokulala ezinje zinokuba luphawu lokudakumba? Namhlanje, masithethe ngolwalamano phakathi kokulala nokudakumba.
Yintoni kanye kanye ubudlelwane phakathi kokulala nokudakumba?
Ngamafutshane, utshintsho kwiindlela zokulala luphawu oluphambili lokudakumba. Oku kunokuza ngeendlela ezimbini:
1. Ukungalali: Izinto ezinje ngokungakwazi ukulala ebusuku, ukuvuka phakathi kobuthongo, nokungakwazi ukuphinda ulale.
2. Ukulala kakhulu: Ukulala ngaphezu kokuqhelekileyo nokuziva ulele imini yonke.
Kodwa kufuneka uyiqonde le nto. Ukuba unengxaki yokulala akuthethi ukuba luxinzelelo. Nangona kunjalo, lunokuba luphawu olubalulekileyo loxinzelelo.
Ngoko ke yintoni le ngxaki yokudakumba?
Ukudakumba akuyonto nje yokuziva ulusizi. Yinto ebangela usizi ngokweemvakalelo efuna unyango. Kuqhelekile ukuba sizive silusizi. Kodwa kukudakumba, olu sizi, ixhala, kunye nokungabi naluvuyo ngayo nayiphi na into luhlala iiveki okanye iinyanga. Kunye noku, iimpawu ezichaphazela umzimba nazo ziyavela.
- Ukulahlekelwa ngamandla, ukudinwa rhoqo
- Utshintsho ebuthongweni (njengoko besisandula ukuthetha ngako)
- Utshintsho ekutyeni (i-anorexia okanye ukutya kakhulu)
- Ubunzima bokwenza imisebenzi yemihla ngemihla
Ukuba ezi mpawu ziyaqhubeka, ugqirha unokukufumanisa njengoxinzelelo lwezonyango . Ngamanye amaxesha, ukungalali okubangelwa sisifo esithile okanye iingxaki zobuqu kunokwenza uxinzelelo olukhoyo lube lubi ngakumbi.
Ziziphi iindlela zonyango zokungalali kakuhle ezibangelwa kukudandatheka?
Iindaba ezimnandi apha zezokuba xa uxinzelelo lunyangwa ngempumelelo, iingxaki zokulala ziya kuba ngcono ngokwazo.
Unyango lokudakumba luxhomekeke kubukhulu besifo. Kwabaninzi abantu, unyango olusebenzayo luyindibaniselwano ye -psychotherapy kunye namayeza .
- Amayeza: La mayeza anceda ekunciphiseni iimpawu ngokukhawuleza.
- Unyango lwengqondo: Oku kufana 'nonyango lokuthetha'. Lunokukunceda ufunde amaqhinga okuthintela ukudakumba kwixesha elizayo. Lunokukunceda ukwazi ukulawula iingcinga eziphazamisana nokulala kwaye uphuhlise izakhono zokulala ngcono.
Iindidi zamayeza asetyenziselwa oku
Ngokwesiqhelo, xa ugqirha enyanga ukudakumba nokungalali, banokukunika amayeza okwethutyana ukukunceda ulale, kunye neyeza lokudakumba.
Kubaluleke kakhulu: Sixoxa ngala mayeza alandelayo ukuze ufumane ulwazi kuphela. Kuphephe ukusebenzisa naliphi na kula mayeza ngaphandle kwengcebiso kagqirha. Ngugqirha wakho kuphela onokumisela amayeza afanelekileyo, idosi, kunye nobude bexesha.
| Udidi lweziyobisi | Ingcaciso elula | Imizekelo |
|---|---|---|
| Ii-SSRI (ii-Selective Serotonin Reuptake Inhibitors) | Ezi luhlobo oluqhelekileyo lwe-antidepressant. Zinceda kwimood kunye nokulala. Nangona kunjalo, kwabanye abantu, zinokubangela ukwanda kokungalali. Ngoko ke, ugqirha wakho angakuxelela ukuba uzithathe kusasa. | I-Citalopram (iCelexa) I-Fluoxetine (iProzac) I-Sertraline (iZoloft) |
| Ii-SNRI (iiSerotonin kunye neeNorepinephrine Reuptake Inhibitors) | Zichaphazela iikhemikhali ezimbini zobuchopho. Ziyacetyiswa ukuba ii-SSRI azisebenzi okanye ukuba ukudakumba kuhamba nezinye iimeko, ezifana nentlungu. | I-Duloxetine (i-Cymbalta) I-Venlafaxine (i-Effexor) |
| Amayeza okuthomalalisa uxinezeleko | Ezi zinceda ngokuthe ngqo ekulaleni ngelixa kunyangwa ukudakumba. | I-Mirtazapine (iRemeron) I-Trazodone (iDesyrel) |
| Iingcali ze-hypnotics | La ngamayeza asetyenziswa ngokukodwa ukunyanga ukungakwazi ukulala. Adla ngokunikezelwa ixesha elifutshane. | I-Eszopiclone (iLunesta) I-Zolpidem (i-Ambien) |
Ukongeza, abanye abantu basebenzisa i-hormone melatonin, engathengwa kwi-counter kwiikhemesti ngaphandle kwemvume kagqirha, xa benengxaki yokulala. Kwakhona, iyeza elibizwa ngokuba yiRamelteon (Rozerem) lisebenza ngendlela efanayo ne-melatonin.
Udidi olutsha lwamayeza lubizwa ngokuba yi-Orexin receptor antagonists . Umzekelo, i-Suvorexant (Belsomra) . Ezi zisebenza ngokuthintela i-neurotransmitter ebizwa ngokuba yi-Orexin , enika imiqondiso kwimizimba yethu ukuba "ihlale ivukile."
Yintoni enye onokuyenza ukuphucula ubuthongo bakho?
Ukongeza kumayeza, kukho izinto ezininzi onokuzenza wena ukuze uphucule umgangatho wobuthongo bakho. Ezi sizibiza ngokuba 'yi-Sleep Condition'.
- Ziqhelise iindlela zokuzola ingqondo yakho: Izinto ezinje ngokuphefumla nzulu kunye nokucamngca zinokunceda ekunciphiseni iingcinga ezingafunekiyo.
- Bhala uluhlu lwezinto oza kuzenza ngomso: Xa ubhala phantsi into oyicingayo ephepheni, uzive ukhululekile. Zixelele ukuba, "Ndiza kucinga ngezi zinto ngomso."
- Kuphephe ukulala ixesha elide emini: Ukuba ulala ixesha elifutshane emini, yigcine imfutshane (imizuzu engama-20-30). Kuphephe ukulala emva kwemini.
- Yenza umthambo rhoqo: Nangona kunjalo, yeka ukuzilolonga iiyure ezimbalwa ngaphambi kokuba ulale .
- Musa ukujonga izikrini ngaphambi kokuba ulale: Ukukhanya okuluhlaza okwesibhakabhaka okuvela kwiTV, kwikhompyutha nakwizikrini zefowuni kuphazamisa ukuveliswa kwemelatonin, ikhemikhali esengqondweni yethu enika imiqondiso yokulala.
- Musa ukusebenzisa i-caffeine, utywala, okanye i-nicotine (iicuba) ngokuhlwa nasebusuku.
- Musa ukuphosa ujike ebhedini: Ukuba awukwazi ukulala, phuma ebhedini, uye kwelinye igumbi, wenze into ephumzayo (njengokufunda incwadi). Xa uziva ulele, buyela ebhedini.
- Sebenzisa ibhedi yakho kuphela xa ulala okanye ulala ngesondo: Musa ukulala ebhedini ubukele iTV, usebenza, okanye utya. Oku kuya kuthumela umyalezo engqondweni yakho wokuba 'ibhedi' yindawo yokulala.
Ukuba uziva uxinezelekile okanye uxhalabile ngeengxaki zakho zokulala, nceda ungoyiki ukuthetha ngazo. Ukuthetha nogqirha wakho lelona nyathelo lilungileyo onokulithatha.
Umyalezo Wokuya Ekhaya
- Iingxaki zokulala (ukungalali okanye ukulala kakhulu) zinokuba luphawu oluphambili lokudakumba.
- Ukudakumba akupheleli nje ekubandezelekeni, yimeko yezonyango efuna unyango.
- Ungafumana iziphumo ezilungileyo ngokuthetha nogqirha wakho nokusebenzisa zombini unyango lwengqondo kunye namayeza ukuba kuyimfuneko.
- Musa ukusebenzisa naluphi na unyango, ingakumbi iipilisi zokulala, ngaphandle kwemvume kagqirha.
- Ukubandakanya imikhwa elula (ucoceko lokulala) ekunceda ulale ngcono kubomi bakho bemihla ngemihla kunokwenza umahluko omkhulu.
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