Xa ulala ebusuku, uyajikajika, kodwa awukwazi ukulala? Intloko yakho iyabaleka, kwaye ixesha liyadlula nje... Le yingxaki abantu abaninzi abanayo. Ke ngeli xesha, abanye abantu bacinga, 'Ndingathanda ukuba ndithenge ipilisi yokulala kwikhemesti ndiyisele ndilale.' Kodwa nokuba ucinga njalo, iipilisi zokulala aziyonto onokuyisebenzisa ngendlela othanda ngayo. Namhlanje, masithethe ngezi pilisi zokulala, izinto ezilungileyo nezingalunganga, kunye nento ekufuneka uyazi ngaphambi kokuba uzisebenzise.
Zithini ezi pilisi zokulala?
Njengoko igama lisitsho, iipilisi zokulala luhlobo lwamayeza akuncedayo ulale. Ukuba unengxaki yokungalali , ungasebenzisa la mayeza ukukunceda ulale. Anokunceda nomntu ovuka rhoqo phakathi kobusuku ukuba alale. Akwabizwa ngokuba zii-sedative okanye ii-hypnotics.
Ngamafutshane, ezi zinto zilawula ukusebenza kwengqondo yakho kancinci kwaye zikubeke kwimeko yokulala.
Ziziphi iintlobo eziphambili zeepilisi zokulala?
Iipilisi zokulala zinokwahlulwa zibe ziindidi ezintathu eziphambili. Kubalulekile ukuthetha nogqirha wakho ngaphambi kokusebenzisa naluphi na olu hlobo.
| Uhlobo lwepilisi yokulala | Inkcazo elula |
|---|---|
| Iipilisi ze-Over-the-Counter (OTC) | Ungazifumana ezi kwikhemesti ngaphandle kwemvume kagqirha. Uninzi lwazo lune-antihistamine, uhlobo oluthile lonyango lwe-allergy. Oku kunokukwenza ulale. Nangona kunjalo, akulunganga ukuzisebenzisa rhoqo. |
| Izongezo zendalo | Abanye abantu basebenzisa izongezo zendalo ezifana ne-melatonin okanye i-valerian. I-Melatonin yi-hormone eveliswa yimizimba yethu esinceda silale. Nangona ezi zibizwa ngokuba 'zendalo', zinokusebenzisana nezinye iziyobisi osenokuba uzithatha. Ngoko ke musa ukuzithatha ngaphandle kokubonisana nogqirha kuqala. |
| Iipilisi zikagqirha | Ezi zinamandla kakhulu kunezinye iintlobo. Zingathathwa kuphela xa zinikwe ngugqirha. Ngenxa yokuba zinokuba ngumlutha, oogqirha badla ngokuzinika ixesha elifutshane. IiBenzodiazepines kunye ne-Z-drugs ziyimizekelo yolu hlobo. |
Eyona nto ibalulekileyo: Nokuba ungayifumana ipilisi yokulala ekhawuntareni kwivenkile yezonyango, ungaqali ukuyisebenzisa ngaphandle kokuthetha nogqirha wakho. Ezi zinokudibana nezinye iimeko zempilo onokuba nazo (umz., isifuba, isifo sentliziyo).
Masifunde nangemiphumo emibi yeepilisi zokulala.
Iipilisi zokulala ngamanye amaxesha zinokubangela iziphumo ebezingalindelekanga. Kubalulekile ukuba uzazi ezi zinto.
Iziphumo ebezingalindelekanga eziqhele ukubonwa
Abantu abaninzi baba "ne-hangover" ngosuku olulandelayo emva kokusela ipilisi yokulala. Oku kuthetha ukuba usenokuziva ulele, unesiyezi, unentloko ebuhlungu, kwaye ubuthathaka ngosuku olulandelayo . Oku kunokukwenza kube nzima kuwe ukuqhuba, ukusebenza, okanye ukwenza eminye imisebenzi yemihla ngemihla.
Ezinye iziphumo ebezingalindelekanga zezi:
- Umlomo owomileyo
- Intloko ebuhlungu
- Ukuqhinwa okanye urhudo
- Igesi , ukudumba, kunye nesicaphucaphu
- Ubuthathaka bemisipha
- Ukuwohloka kokurhona kunye ne-sleep apnea
Iingozi zokusetyenziswa ixesha elide
Ukuba uqhubeka nokusela iipilisi zokulala ubusuku ngabunye, umzimba wakho uya kuqalisa ukuxhomekeka kuzo. Emva koko, xa uyeka ukuzisela iipilisi, usenokuba ne-insomnia embi kunangaphambili. Oku kubizwa ngokuba yi- "rebound insomnia."
Kwakhona, ungaze usele utywala kunye neepilisi zokulala. Kuyingozi kakhulu. Kwakhona, ukudibanisa ezi nezinye iziyobisi ezibangela ubuthongo ozisebenzisayo kwandisa umngcipheko wokusebenzisa i-overdose. Ukuba oko kuyenzeka, kunokuba yingozi ebomini.
Ezinye iipilisi zokulala ezinamandla zinokubangela imeko ebizwa ngokuba yi -parasomnia . Oku kuthetha ukuba wenza izinto ngelixa ulele ungaqondanga. Umzekelo, uhambahamba, utya, uthetha, kwaye ngamanye amaxesha ude uqhube. Xa uvuka, awukhumbuli nanye kwezi zinto. Le yimeko eyingozi kakhulu.
Ngubani ofanele alumke kakhulu?
Ukusebenzisa iipilisi zokulala kunokuba yingozi ngakumbi kwabanye abantu kunakwabanye.
- Abantu abadala (abakhulileyo): Iipilisi zokulala ziyingozi kakhulu kubantu abaneminyaka engaphezu kwama-65 ubudala. Ngenxa yokuba amayeza ahlala emizimbeni yabo ixesha elide, anokubangela ukudideka, iingxaki zokukhumbula, kunye nokulahlekelwa kulawulo lomzimba, okukhokelela ekuweni. Ke ngoko, kungcono ukuzama iindlela ezingezizo iziyobisi kuqala.
- Oomama abakhulelweyo nabancancisayo: Naliphi na iyeza olisebenzisayo linokuchaphazela umntwana wakho. Ngoko ke musa ukusela naziphi na iipilisi zokulala ngaphandle kokubonisana nogqirha wakho kuqala.
- Abantwana abancinci: Abanye abazali banika abantwana babo amayeza okulwa neentsholongwane athengiswa ngaphandle kwemvume kagqirha ukuze abancede balale. Oku kuyingozi kakhulu kwaye akulunganga. La mayeza awavumelekanga ukusetyenziswa ebantwaneni. Kwakhona, kukho umngcipheko omkhulu wokusebenzisa ngokugqithisileyo ebantwaneni. Ukuba umntwana wakho unengxaki yokulala, bonana nogqirha wezingane.
- Abantu abanezinye izifo: Abantu abanezinye izifo ezifana nesifo sentliziyo, umhlaza, okanye isifo sezintso ngokuqinisekileyo kufuneka bathethe nogqirha wabo ngaphambi kokuba bathathe iipilisi zokulala.
Iindlela zokulala kakuhle ngaphandle kweepilisi zokulala
Enyanisweni, uphando lubonise ukuba ukwanda kwexesha lokulala elinikezelwa ziipilisi zokulala akukuhle njengoko umntu enokucinga. Uninzi lwabantu lulala malunga nemizuzu esi-8 ukuya kwengama-20 ngaphambi kwexesha, kwaye balala malunga nesiqingatha seyure ngaphezulu. Ke ngoko, utshintsho kwindlela yokuphila lusebenza ngakumbi kunokubhenela kumayeza.
- Misela ixesha lokulala nelokuvuka: Ziqhelise ukulala nokuvuka ngaxeshanye, nokuba ngeempelaveki.
- Yenza indawo yokulala ibe mnyama, ithule, kwaye ipholile.
- Yeka ukujonga ifowuni yakho, ithebhulethi, okanye iTV ubuncinane isiqingatha seyure ngaphambi kokuba ulale: Ukukhanya okuluhlaza okwesibhakabhaka okuvela kwezi zixhobo kuyakuphazamisa ubuthongo bakho.
- Hlala usenza umthambo emini: Ukuzilolonga kunokukunceda ulale ngcono, kodwa kuphephe ukuzilolonga kufutshane nexesha lokulala.
- Nciphisa i-caffeine kunye notywala: Musa ukusela ikofu, iti, itshokolethi, kunye ne-cola emva kwemini. Musa utywala ngaphambi kokulala.
- Musa ukutya isisu esipheleleyo ngaphambi kokuba ulale: Kulungile ukutya isidlo esilula.
- Yenza into ephumzayo: Yenza into ethile ngaphambi kokuba ulale, njengokufunda incwadi, ukumamela ingoma ethomalalisayo, okanye ukucamngca.
- Unyango lwe-CBT: Unyango olungcono olungelulo olusebenzisa amayeza lokungalali yiCognitive Behavioral Therapy (CBT) . Thetha nogqirha wakho ngale nto.
Ndifanele ndimbone nini ugqirha?
Ukuba usebenzisa iipilisi zokulala kwaye uneempawu ezilandelayo, bonana nogqirha ngokukhawuleza:
- Ukudinwa okungapheliyo okugqithisileyo.
- Iingxaki zokudideka okanye zenkumbulo.
- Ukuziphatha okungaqhelekanga okufana nokuhambahamba ebuthongweni (i-Parasomnia).
- Ubunzima bokugxila kwizinto ezifana nokuqhuba.
- Intlungu yesisu eqatha.
Okokugqibela, ukuba usela ipilisi yokulala okanye into efana notywala kakhulu, yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) esibhedlele esikufutshane ngoko nangoko. Ukuba kuyimfuneko, ungatsalela umnxeba iZiko loLwazi lweeTyhefu leSizwe kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso.
Umyalezo Wokuya Ekhaya
- Iipilisi zokulala zisisombululo sexeshana nje. Eyona nto ibalulekileyo kukufumana nokunyanga unobangela wengxaki yokungalali.
- Ngaphambi kokuba usebenzise naluphi na uhlobo lwepilisi yokulala, qiniseka ukuba uthetha nogqirha wakho.
- Kukho umngcipheko wokuba likhoboka kunye nokuxhomekeka kwiipilisi zokulala, ngoko ke zicetyiswa kuphela ixesha elifutshane.
- Ungaze uthathe utywala okanye amanye amayeza abangela ubuthongo kunye neepilisi zokulala. Kuyingozi kakhulu.
- Amaxesha amaninzi, utshintsho olulula kwindlela ophila ngayo kunye nemikhwa yokulala lunokukunceda ulale ngcono ngaphandle kwamayeza.
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