Ngaba nawe uyoyika ukulala? Ngaba oku kungaba yi-(Somniphobia)? Masithethe ngale nto!

Ngamanye amaxesha siyajika singalali. Yinto eqhelekileyo leyo. Kodwa kwabanye abantu, ukulala kungumthombo woloyiko olukhulu kunye nexhala. Asikuko nje ukungakwazi ukulala, kodwa kukoyika ukulala! Yiloo nto siyibiza ngokuba yi-'(Somniphobia)' kumayeza. Ukuchaneka, olu luloyiko olugqithisileyo nolungaqhelekanga lokulala. Ngaba singathetha ngale nto ngokweenkcukacha namhlanje, ngendlela onokuyiqonda?

Yintoni i-`(Somniphobia)`? Masiyiqonde ngokulula!

Ngamafutshane, `(Somniphobia)` luloyiko olugqithisileyo nolungaqhelekanga lokuya kulala. Abantu abanale meko bachitha imini yonke becinga ngendlela abaza kuthintelwa ngayo ekulaleni. Banokoyika ukuba kuza kwenzeka ntoni xa belele. Umzekelo, banokoyika kakhulu ukuba ne-`Nightmare`` okanye ``Sleepwalking``.

Olu `(Somniphobia)` lolunye uhlobo lwe`(Specific Phobia)`. `(Specific Phobia)` luloyiko olugqithisileyo nolungaqhelekanga ngento ethile, imeko, okanye isilwanyana. Abantu abaninzi abanolu hlobo loloyiko bayazi ukuba uloyiko abaluvayo lungaphezulu kunomonakalo onokubakho onokubangela loo nto. Nangona kunjalo, banengxaki yokulawula uloyiko oluza nolo loyiko.

Yintoni umahluko phakathi kwe-`(Somniphobia)` kunye ne-`Sleep Anxiety`?

Zombini ezi zinto zithetha ukuba umntu uxhalabile xa esiya kulala. Kodwa kukho umahluko omncinci. Kwimeko ebizwa ngokuba yi-'Sleep Anxiety', umntu uxhalabile ngezinto ezinje, "Owu, andikwazi kulala kakuhle, andikwazi ukulala ngokwaneleyo." Oko kukuthi, lixhala elibangelwa kukungalali ngokwaneleyo .

Kodwa kwi-`(Somniphobia)` idlulela ngaphaya koko. Apha, kukho uloyiko olukhulu lokuba kuza kwenzeka into embi kuwe xa ulala . Endaweni yokuba ungalali nje, uloyiko oluphambili apha kukuba uza kuba namava amabi anxulumene nokulala. Uyayiqonda loo mahluko?

Ngubani onokuthi ahlupheke kakhulu yile meko (iSomniphobia)?

Eyona nto ibangela oku kukubakho kwengxaki yokulala engapheliyo, efana ne-"Parasomnia". I-"Parasomnia" yingxaki eqhubekayo yokulala. Umzekelo:

• Amaphupha amabi rhoqo.
• Ukukhubazeka kokulala yimeko apho ungakwazi ukushukuma okanye ukuthetha xa ulele.

Khawucinge nje, ukuba into efana nale iyenzeka kumntu rhoqo, ngaba kuyinto eqhelekileyo ukuba oyike ukulala? Ngenxa yolo loyiko, abafuni ukulala.

Ukongeza, ezinye iingxaki zokulala, ezifana nokungalali kakuhle, nazo ziyandisa le ngozi. Usethubeni lokuba ne-somniphobia ukuba unenye yezi meko zilandelayo:

• Ingxaki Yokuxhalaba Okuqhelekileyo (i-GAD): Le yimeko yokukhathazeka kakhulu kunye noloyiko oluqhelekileyo kuyo yonke into.
• Amava abuhlungu awenzeke ebusuku:Mhlawumbi kwakufuneka uhlale wedwa ebusuku usengumntwana, okanye mhlawumbi wabona into eyoyikisayo ebusuku.
• I-Narcolepsy: Le yimeko apho ulala ngequbuliso ngaphandle kokulawula.
• Ingxaki Yokuxhalaba: Imeko ebonakala ngoloyiko olukhulu noloyiko olukhawulezileyo.
• I-RLS (Restless Legs Syndrome): Imeko apho ungakwazi ukulala ngenxa yokungakhululeki emilenzeni yakho.
• I-Sleep Apnea: Imeko apho ukuphefumla kuyeka khona ngamaxesha athile ngexesha lokulala.

Ixhaphake kangakanani le meko ibizwa ngokuba yi-`(Somniphobia)`?

Iingcali azazi ukuba bangaphi abantu abane-somniphobia. Kodwa uphando lubonisa ukuba abantu abadala abangaphezu kwezigidi ezingama-40 eMelika kuphela banengxaki yokungalali kakuhle. Kwaye ngaphezulu kwe-12% yabantu abadala apho banohlobo oluthile lwe-phobia. Ngaphezu koko, abafazi banamathuba aphindwe kabini okuba ne-phobia ethile kunamadoda .

Yintoni kanye kanye ebangela oku `(Somniphobia)`?

Iingcali azikayazi eyona nto ibangela ukuba umntu angathandi ukulala, kodwa zininzi izinto ezinokubangela ukuba kubekho uloyiko lokulala. Kubantu abaninzi, olu loyiko lunokubangelwa zizinto ezifana nezi:

• Ukoyika ukufa ulele: Abanye abantu banokuba nolu loyiko lungenangqiqo.
• Ukubona imifanekiso engaqhelekanga nokuva izinto ezingaqhelekanga xa ulele (`Iingcamango Ezingabonakaliyo`): Oku kukwangunobangela omkhulu woloyiko.
• Amaphupha amabi: Ukuba uhlala uphupha amabi, kuyinto eqhelekileyo ukuba nengxaki yokulala.
• Ukukhubazeka Kokulala: Eli liva eloyikisayo kakhulu. Ungaziva uvukile kodwa ungakwazi ukushukuma okanye ukuthetha.

Kwakhona, abantu abaye bahlangabezana nesiganeko esinzima nesibuhlungu kwaye bafumana uxinzelelo lwengqondo olubangelwa yiso, oko kukuthi, `(Post-Traumatic Stress Disorder - PTSD)`, banamathuba amaninzi okufumana `(Somniphobia).` Kuba `PTSD` inokubangela iziphumo ebezingalindelekanga ezinxulumene nokulala ezifana namaphupha amabi rhoqo kunye nokuhambahamba. Emva koko, kukho uloyiko lokulala ngokubanzi.

Ziziphi iimpawu eziphambili ze-`(Somniphobia)`?

Uphawu oluphambili lwale meko kukuxhalaba okukhulu kunye noloyiko oluvela xa ucinga ngokulala okanye xa uzama ukulala . Unokufumana oku kulandelayo:

• Ndizama ukuhlala ndiphaphile kangangoko ndinako, kwaye andilali.
• Ukuziva ungaphilanga kakuhle, unomsindo rhoqo, kwaye utshintshatshintsha iimvakalelo.
• Xa ndilungiselela ukulala, ndishiya izibane zivuliwe neTV ivuliwe.
• Uloyiko lokulala luhlala engqondweni yam imini yonke, nto leyo eyenza kube nzima ukugxila nokwenza eminye imisebenzi ngokufanelekileyo.

I-phobias isenokuhamba neempawu zomzimba. Kwezinye iimeko ezinzima, usenokuba nohlaselo loloyiko, oluyingxaki yequbuliso, enamandla ehamba neempawu zomzimba. Ngamaxesha anjalo, izinto ezifana nezi:

• Utshintsho ekuphefumleni, ukuziva uphelelwa ngumphefumlo (i-Dyspnea).
• Intlungu yesifuba okanye ukuziva uxinezelekile esifubeni.
• Ndiziva ndibanda kwaye ndibila.
• Ukuphefumla ngokukhawuleza (`Umoya ongaphezulu`).
• Ukubetha kwentliziyo okunyukileyo, uzive ngathi isifuba sakho siyabetha ngamandla (`Iintliziyo ezibetha ngamandla`).
• Isicaphucaphu nokuhlanza.
• Ukungcangcazela okungalawulekiyo (iiNgcangcazela).

Abantwana abancinci bajongana njani ne-somniphobia?

Xa abantwana abancinci besoyika ukulala, banokubonisa izinto ezifana nezi:

• Bazama ukugcina abo babanyamekelayo emakhaya.
• Ndikhala kakhulu, andikwazi ukuyeka.
• Ndivuka izihlandlo ezininzi ebusuku.
• Uphuma ngokungalawulekiyo, ubangela umsindo.
• Bathi abakwazi ukulala, bayachasa.

Oogqirha bayixilonga njani le meko (iSomniphobia)?

Ukuba ucinga ukuba unolu hlobo loloyiko lokulala, ngokuqinisekileyo kuya kufuneka ubone ugqirha . Ugqirha uza kukubuza imibuzo efana nale ukuze azame ukuqinisekisa imeko:

• "Ngaba olu loyiko lokulala luchaphazele umgangatho wakho wokulala?"
• "Ingaba olu loyiko luphazamisana nemisebenzi yakho yemihla ngemihla?"
• "Ingaba le meko ihlale iinyanga ezintandathu okanye ngaphezulu?"
• "Ngaba oku kuya kuphazamisa ubudlelwane bakho, umsebenzi, okanye izifundo zakho?"
• "Ngaba uhlala uziva uxinezelekile kwaye uxhalabile ngenxa yesi sizathu?"
• "Ingaba oku kube nefuthe elibi kwimpilo yakho yengqondo okanye yomzimba?"

Emva kokubuza imibuzo efana nale, ugqirha uya kugqiba ukuba ngaba ngokwenene une-"Somniphobia" okanye kukho enye imeko ngokusekelwe kwiimpendulo zakho.

Ziziphi iindlela zonyango ze-`(Somniphobia)`?

Kwiimeko ezininzi, unyango lwe-somniphobia lufana nonyango lwezinye ii-phobias ezithile. Ugqirha wakho unokucebisa unyango olufana nolu:

• Unyango Lokuchaphazelwa: Olu ludla ngokuthathwa njengonyango olusebenzayo kakhulu kwi-phobias. Oku kuquka ukusebenza nogqirha wengqondo ukuze uziveze kancinci kancinci kwinto oyiyoyikayo. Kwimeko ye-somniphobia, ungaqala ngokuzicingela ulele kamnandi ebusuku, uze ulale apho okwethutyana, uze ulale kancinci.
• Unyango Lokuziphatha Olusebenzisa Ingqondo - CBT: Oku kuquka ukuthetha nogqirha wakho malunga noloyiko lwakho malunga nokulala. I-CBT ikunceda ukuba ubone kwaye uphonononge iingcinga ezingafunekiyo nezikhathazayo malunga nokulala, kwaye inciphise ixhala lakho. Oku kuthetha ukutshintsha indlela ocinga ngayo noziphatha ngayo.
• `Ukususa Uvakalelo Nokulungiswa Kweentshukumo Zamehlo - EMDR`:Unyango lwe-EMDR lunokuba luncedo kakhulu ukuba uloyiko lwakho lokulala lubangelwa sisiganeko esibuhlungu. Ngale ndlela, ukhunjuzwa ngesiganeko esibuhlungu ngelixa ufumana isikhuthazo esinesingqi (umz., ukuqengqeleka kwamehlo). Oku kukuvumela ukuba uqwalasele iinkumbulo ngaphandle kokudandathekiswa kakhulu zizo.

Ingaba likho iyeza loku?

Ewe, kukho amayeza anokunceda ekunciphiseni iimpawu zokuxhalaba okunxulumene nokulala. Kodwa amaxesha amaninzi, oogqirha banika la mayeza kunye nonyango. Unganikwa amayeza anjengala:

• Ii-Beta blockers: Umzekelo, iPropranolol okanye iAtenolol. Ezi zinokunciphisa iimpawu zomzimba zokuxhalaba, ezifana nokubetha kwentliziyo ngokukhawuleza kunye nezandla ezingcangcazelayo.
• IiBenzodiazepines: Imizekelo iquka iAlprazolam (Xanax®) okanye iLorazepam (Ativan®). Ezi zizinto zokuthomalalisa ezinokunceda ukunciphisa iimpawu kwixesha elifutshane. Nangona kunjalo, zinokuba ngumlutha xa zisetyenziswa ixesha elide, ngoko ke kufuneka zisetyenziswe ngononophelo kwaye kuphela phantsi kweliso likagqirha.

Kubalulekile: La mayeza adla ngokunikezelwa ixesha elifutshane, kunye nezinye iindlela zonyango. Ungaze uwasebenzise la mayeza ngaphandle kwengcebiso kagqirha.

Yintoni esinokuyenza ukunciphisa umngcipheko wale `(Somniphobia)`?

Akukho ndlela inye yokuthintela oku ukuba kungenzeki. Nangona kunjalo, ukulandela imikhwa ethile yezempilo enceda ekuphuculeni indlela yakho yokulala kunye nomgangatho kunokunceda ekunciphiseni lo mngcipheko. Oogqirha bakubiza oku ngokuthi "ucoceko oluhle lokulala." Ungazama ezi zinto:

• Kuphephe ukujonga iitablet, ii-smartphones, kunye neethelevishini ubuncinane iyure ngaphambi kokuba ulale, kuba ukukhanya okuluhlaza okwesibhakabhaka abakukhuphayo kunokuphazamisa ubuthongo bakho.
• Yitya ukutya okunesondlo, kwaye unciphise ukutya okukhawulezayo nokucutshungulwayo kangangoko unako.
• Zilolonge rhoqo, kodwa kuphephe ukuzilolonga okunzima xa sele usondele ixesha lokulala.
• Nciphisa ukutya kwakho i-caffeine (efumaneka kwiti nakwikofu) kunye notywala. Oku kunokuchaphazela imijikelo yakho yokulala.
• Zama ukulala kwigumbi elipholileyo, elimnyama, nelizolileyo.

Ngaba kukho naziphi na iziphumo zexesha elide ukuba imeko ethi `(Somniphobia)` ayinyangwa?

Ewe, ngokuqinisekileyo. Ukungalali ixesha elide kunokukhokelela kwiingxaki ezahlukeneyo zempilo. Ukungalali ixesha elide kwandisa umngcipheko weemeko ezifana nezi:

• Uxinzelelo
• Isifo seswekile
• Ukuhlaselwa yintliziyo
• Uxinzelelo lwegazi oluphezulu (uxinzelelo lwegazi oluphezulu)
• Ukutyeba kakhulu
• Istroke

Akuphelelanga apho, abantu abaninzi abangazithandiyo izinto ezifana nezo bangasebenzisa iziyobisi okanye utywala ukuze bazame ukulala ngenxa yokoyika ukulala. Ukuba abanyangwa, basengozini enkulu yokusebenzisa iziyobisi, ukusebenzisa kakubi intsangu, okanye utywala.

Ngaba ikho indlela yokunyanga le meko (iSomniphobia)?

Akukho nyango lulodwa oluqinisekileyo loku. Kodwa ngonyango olufanelekileyo, iimpawu zabanye abantu ziyaphela ngokupheleleyo. Abanye banokuyilawula kakuhle imeko ixesha elide baze baphile ubomi obuqhelekileyo. Eyona nto ibalulekileyo kukuthetha nogqirha, ufunde ngeendlela zonyango, kwaye uzilandele ukuba ufuna ukunciphisa iimpawu zakho.

Yintoni enye ofuna ukuyibuza ugqirha wakho ngale nto?

Xa usiya kugqirha, ungabuza imibuzo efana nale:

• "Gqirha, ingaba yintoni isizathu sokuba ndibe nethuba elingcono lokufumana le meko (iSomniphobia)?"
• "Ingaba ezi mpawu zam zibangelwa yi-`(Somniphobia)`, okanye zibangelwa yenye imeko?"
• "Zeziphi iindlela zonyango ezilungileyo ze-`(Somniphobia)`?"
• "Ngaba le meko `(Somniphobia)` iya kuze ibe ngcono ngokupheleleyo?"

Okokugqibela, izinto ezimbalwa ekufuneka uzikhumbule

Ngoko ke, '(Somniphobia)' ayikokungakwazi ukulala nje kuphela, kodwa kukoyika ukulala okugqithisileyo nokungaqhelekanga. Abanye abantu bayoyika ukuba namaphupha amabi, ukulahlekelwa yimizimba yabo ('sleep parallelosis'), okanye ukufa ebuthongweni babo. Ngenxa yesi sizathu, abantu abaninzi bazama ukuphepha ukulala kangangoko banako. Nangona kunjalo, okukhona belala ixesha elide, kokukhona befumana izifo ezinzulu ezifana 'neswekile' kunye 'noxinzelelo lwegazi oluphezulu'.

Kodwa eyona nto ilungileyo kukuba ngonyango olufanelekileyo, abantu abaninzi banokulawula iimpawu ze-"Somniphobia" baze ekugqibeleni balale kamnandi ngaphandle koloyiko. Ngoko ke ukuba unale ngxaki, musa ukubandezeleka wedwa kwaye ungoyiki ukufuna ingcebiso kagqirha. Zininzi iindlela ezinokukunceda.

Uloyiko lokulala, uloyiko lokulala, iingxaki zokulala, impilo yengqondo, uloyiko, ukungalali, ixhala