Akukho nto icaphukisayo ngaphezu kokujikajika xa ulala ebusuku, akunjalo? Ukungalali yintlungu yokwenyani engqondweni nasemzimbeni. Ngamaxesha anje, abanye abantu bacinga, "Kungangcono ukuba ndithathe ipilisi yokulala." Kodwa ngaba siyazi ngokwenene ukuba zeziphi ezi pilisi zokulala, zilungile okanye zimbi kangakanani? Namhlanje, siza kuthetha ngale nto ngokweenkcukacha.
Ngamafutshane, zithini ezi pilisi zokulala?
Njengoko igama lisitsho, iipilisi zokulala luhlobo lwamayeza akuncedayo ulale. Ukuba unengxaki yokulala, efana nokungalali , la mayeza anokukunceda ulale ngokukhawuleza. Anokunceda nomntu ovuka rhoqo phakathi kobusuku ukuba alale. Iipilisi zokulala zaziwa nangamanye amagama aliqela.
- Iingcali ze-hypnotics
- Izithomalalisi
- Izinto zokuncedisa ukulala
- Amayeza okulala
- Izithomalalisi
Nokuba uzibiza ngantoni na, umsebenzi wazo oyintloko kukulawula ukusebenza kwengqondo yakho, ukuzolisa umzimba wakho, nokukunceda ulale.
Ziziphi iintlobo eziphambili zeepilisi zokulala?
Iipilisi zokulala zinokwahlulwa zibe ziintlobo ezintathu eziphambili. Kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba usebenzise naluphi na olu hlobo.
| Uhlobo lwepilisi yokulala | Ingcaciso elula |
|---|---|
| Iipilisi ze-Over-the-Counter (OTC) | Ungazithenga ezi kwikhemesti ngaphandle kwemvume kagqirha. Uninzi lwazo lune- antihistamines, uhlobo oluthile lwamayeza okubangela ukunganyamezelani. Ezi zinokukwenza wozele. Nangona kunjalo, akulunganga ukuzisebenzisa rhoqo. |
| Izongezo zendalo | Abanye abantu bathatha i-melatonin okanye i-valerian.Iimveliso zendalo ezifana ne-melatonin ziyasetyenziswa. I-Melatonin yi-hormone eveliswa yimizimba yethu esinceda silale. Nangona kulula ukuzifumana ezi, musa ukuzisebenzisa ngaphandle kokubonisana nogqirha wakho. Zinokunxibelelana nezinye iiyeza ozisebenzisayo. |
| Iipilisi zikagqirha | Ukuze ufumane ezi kwikhemesti, ngokuqinisekileyo udinga i-prescription evela kugqirha. Ezi zinamandla ngakumbi kunezinye iintlobo. Imizekelo yezi zii- benzodiazepines kunye ne-Z-drugs . Ezi azinikwa ixesha elide, kuba kukho umngcipheko wokuba likhoboka. |
Eli yeza lisebenza njani emzimbeni?
Ayizizo zonke iipilisi zokulala ezisebenza ngendlela efanayo.
- Iipilisi ze-OTC: Ii-antihistamines ezikule mveliso zisebenza ngokuthintela ikhemikhali (i-histamine) emizimbeni yethu esinceda sihlale siphaphile. Oku kusenza silale.
- Izongezo Zendalo: I-Melatonin yi-hormone elawula umjikelo wokulala nokuvuka kwemizimba yethu. Ukusela i-melatonin ngaphandle kunokunceda ukulawula loo mjikelo.
- Amayeza asetyenziswa ngugqirha: Amayeza afana ne-benzodiazepines avuselela ikhemikhali ebizwa ngokuba yi-GABA engqondweni, ephumza izihlunu, inciphise ixhala, kwaye ibangele ubuthongo. Amayeza e-Z anciphisa ngokuthe ngqo ukusebenza kwengqondo.
Zithini iziphumo ebezingalindelekanga kunye neengozi zeepilisi zokulala?
Iipilisi zokulala azinazo iingozi. Kukho izinto ezininzi ekufuneka uziqaphele xa uzisebenzisa.
Into ebalulekileyo kukuba iipilisi zokulala azisisisombululo esihlala sihleli sokungalali. Zisisisombululo sexeshana nje.
Iziphumo ebezingalindelekanga eziqhele ukubonwa
Abantu abaninzi baziva "bene-hangover" ngosuku emva kokuba bethathe iipilisi zokulala. Oko kuthetha ukuba,
- Ndiziva ndilele imini yonke.
- Imeko yokungacaci , ubunzima bokucinga.
- Ukudinwa kunye nokuziva ulahlekelwe yibhalansi.
Oku kunokuphazamisana nemisebenzi yemihla ngemihla efana nokuqhuba imoto, ukuya emsebenzini, kunye nokuya esikolweni.
Ukongeza, izinto ezinjalo zinokwenzeka:
- Ukuqhinwa okanye urhudo
- Umlomo owomileyo
- Intloko ebuhlungu
- Ubuthathaka bemisipha
- Ukwanda kokurhona kunye nokwanda kwe -apnea yokulala
Kuza kwenzeka ntoni ukuba uyisebenzisa ixesha elide?
Ukuba uqala ukusebenzisa iipilisi zokulala qho ebusuku, umzimba wakho uza kuziqhela. Oku kuthetha ukuba usenokungakwazi ukulala ngaphandle kwazo. Emva koko, ukuba uzama ukuyeka ukuzisebenzisa, ukungalali kakuhle kwakho kusenokuba mandundu. Oku kubizwa ngokuba yi-rebound insomnia .
Kwakhona, ungaze uthathe iipilisi zokulala kunye notywala okanye ezinye izinto zokuthomalalisa. Ukwenza njalo kunokukhokelela ekugqithiseni amayeza okanye ekufeni.
Iingozi ezikhethekileyo zeepilisi ezibhalwe ngugqirha
Ezinye iipilisi zokulala ezithengiswa ngaphandle kwemvume kagqirha, ingakumbi ii-Z-drugs , zinokubangela imeko ebizwa ngokuba yi-parasomnia , apho wenza izinto eziyingozi ngelixa ulele.
Khawucinge nje, usela ipilisi ebusuku uze ulale. Xa uvuka kusasa, kusenokuba kukho okuseleyo ekhitshini, okanye usenokuba uthethe nomntu, okanye usenokuba uqhube imoto. Kodwa awukhumbuli nanye kwezi zinto. Nangona kusenokubonakala ngathi uvukile kumntu, ingqondo yakho ilele ngokupheleleyo. Le yimeko eyingozi kakhulu.
Ngubani ofanele alumke kakhulu?
- Oomama abakhulelweyo nabancancisayo: Naliphi na iyeza olisebenzisayo linokuchaphazela usana lwakho. Ngoko ke musa ukuthatha naziphi na iipilisi zokulala okanye izongezo zemvelo ngaphandle kokubonisana nogqirha wakho kuqala.
- Abantwana abancinci: Abanye abazali banika abantwana babo izixhobo zokulala ezithengiswa ngaphandle kwekhawuntara. Ezi azivumelekanga ukuba zisetyenziswe ebantwaneni. Kukho umngcipheko omkhulu wokuba umntwana asebenzise amayeza ngokugqithisileyo. Ngoko ke, musa ukunika nantoni na ngaphandle kokubonisana nogqirha wezingane kuqala.
- Abantu abadala (ngaphezulu kweminyaka engama-65): Njengoko ukhula, eli yeza lihlala emzimbeni wakho ixesha elide. Oku kunokubangela ukudideka, iingxaki zenkumbulo, kunye nokulahlekelwa yibhalansi. Oku kunokunyusa umngcipheko wokuwa kunye nokuqhekeka kwamathambo.
- Izigulane zentliziyo kunye nezigulane zomhlaza: Ukungalali kakuhle kuxhaphakile kwezi meko. Nangona kunjalo, oogqirha badla ngokucebisa ukuba uzame ukutshintsha indlela yokuphila kunye nonyango lokuziphatha kwengqondo (CBT) ngaphambi kokuba unike iipilisi zokulala.
Ngaba azikho iindlela zokulala kakuhle ngaphandle kweepilisi zokulala?
Inene ikhona. Ukwenza ezi zinto kukhuselekile kwaye kusebenza ngakumbi ekuhambeni kwexesha kunokubhenela kumayeza. Oku kubizwa ngokuba yiCognitive Behavioral Therapy (CBT) . Thetha nogqirha wakho ngale nto.
Ukongeza, landela le migaqo:
- Kuphephe ukutya ukutya okugqithisileyo notywala ngaphambi kokuba ulale.
- Nciphisa ukusebenzisa i -caffeine (ikofu, iti, itshokolethi, iziselo ezibandayo) imini yonke ingakumbi ngokuhlwa.
- Ukuba uyatshaya, yeka.
- Mamela umculo ozolileyo, funda incwadi, okanye ucamngce ngaphambi kokuba ulale.
- Yeka ukusebenzisa ifowuni yakho, ithebhulethi, okanye iTV ubuncinane imizuzu engama-30 ngaphambi kokuba ulale.
- Hlala usenza umthambo emini. Zilolonge.
- Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla, nokuba ngeempelaveki .
- Yenza igumbi lakho lokulala libe yindawo emnyama, ethuleyo, nepholileyo.
Ufanele uye nini kugqirha?
Ukuba sele usebenzisa iipilisi zokulala kwaye unazo ezi mpawu, bonana nogqirha ngokukhawuleza.
- Ukuba uziva udiniwe rhoqo.
- Ukuba unengxaki yokudideka okanye yokukhumbula.
- Ukuba wenza izinto ezingaqhelekanga ebuthongweni bakho (iindlela zokuziphatha zeParasomnia).
- Ukuba unengxaki yokugxila kwimisebenzi efana nokuqhuba.
- Ukuba unesisu esibuhlungu kakhulu.
Ukuba ugqithisile amayeza, yiya kwangoko kwiSebe leNgxamiseko (ETU) elikufutshane. Ukuba kuyimfuneko, ungatsalela umnxeba iZiko loLwazi lweTyhefu leSizwe kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso.
Umyalezo Wokuya Ekhaya
- Iipilisi zokulala zisisombululo sexesha elifutshane sokungalali. Azilonyango oluhlala luhleli.
- Nokuba yipilisi ethengiswa ngaphandle kwemvume kagqirha okanye izongezo zendalo, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uyithathe.
- Hlala ukhumbula ukuba iipilisi zokulala zinemiphumo emibi kwaye zinokubangela umlutha ekuhambeni kwexesha.
- Ngaphambi kokuba uthathe amayeza, zama ukuziqhelanisa nokulala kakuhle . Leyo yeyona ndlela ikhuselekileyo neyona ilungileyo.
- Musa ukuxuba iipilisi zokulala notywala nangasiphi na isizathu. Kunokuba yingozi kakhulu ebomini bakho.
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