Uma unesifo sokuphazamiseka kwengqondo, ukulala kungaba nzima kakhulu ngezinye izikhathi. Ngezinye izinsuku awukwazi ukulala amahora amaningi, kanti ngezinye izinsuku ulele kakhulu kangangokuthi awukwazi nokuvuka embhedeni. Lokhu akuyona inkinga yakho kuphela. Kukhona ukuxhumana okuqinile phakathi kwesifo sokuphazamiseka kwengqondo nokulala kwethu. Ngakho-ke namuhla, ake sixoxe ngokuthi kuyini ukuxhumana, nokuthi yini esingayenza ukuze silale kangcono.
Isifo sokuphazamiseka kwengqondo esibizwa ngokuthi i-bipolar sithinta kanjani ukulala?
Isifo se-bipolar singathinta ubuthongo bethu ngezindlela eziningi. Ngezinye izikhathi, uma unezinkinga zokulala ezihlala isikhathi esingaphezu kwamasonto amabili, kungaba uphawu lwesimo sezempilo esiyimfihlo. Nazi ezinye zezinkinga zokulala eziyinhloko ezihlobene nesifo se-bipolar.
| Inkinga yokulala | Kalula nje... |
|---|---|
| Ukungalali | Angikwazi ukulala ebusuku, futhi angikwazi ukulala kahle. Yingakho ngizizwa ngikhathele kakhulu futhi ngikhathele ngosuku olulandelayo. |
| Ukulala ngokweqile (i-Hypersomnia) | Lokhu kuvame ukubonakala ezimweni zokucindezeleka ezihambisana nesifo sokuphazamiseka kwengqondo esibizwa ngokuthi i-bipolar disorder. Kungakhathaliseki ukuthi ulala kangakanani, uzizwa sengathi awutholi ngokwanele, futhi uzizwa ulele usuku lonke. |
| Ukuncipha kwesidingo sokulala | Lokhu kuyisici se-mania. Ngisho nangemva kwamahora ambalwa okulala, unamandla okusebenza usuku lonke ngaphandle kokukhathala. |
| Izinguquko emaphethini okulala (i-Delayed Sleep Phase Syndrome) | Izinguquko ewashini lebhayoloji lomzimba (isigqi se-circadian) zingaholela ekuqwasheni ebusuku kanye nokulala ngokweqile emini. |
| Ukukhubazeka kokulala kwe-REM | Amaphupho abonakala ngesikhathi sokulala kwe-REM angaba sobala kakhulu, ngezinye izikhathi angajwayelekile, futhi esabekayo. |
| Ukuphefumula komoya ngesikhathi sokulala | Lesi simo sithinta cishe ingxenye yesithathu yabantu abanesifo sokuphazamiseka kwengqondo okuguquguqukayo. Ukuphefumula kuyama okwesikhashana ngesikhathi sokulala, okuholela ekulaleni ngokweqile emini kanye nokukhathala. |
Into ebalulekile ukuthi kubantu abathathu kwabane abane-bipolar, izinkinga zokulala ziyisibonakaliso sokuqala sokuthi isiqephu se-mania siyeza.
Ngezinye izikhathi, ukungalali kahle ngenxa yezinto ezifana nokusebenza ngokweqile kanye nokungalali kahle kungaholela ekuphelelweni yithemba noma ekuphelelweni yithemba .
Kungani ukuswela ubuthongo kuyingozi?
Uma umuntu onesifo sokuphazamiseka kwengqondo elahlekelwa ubuthongo, angase angazizwa ekhathele njengabanye. Kodwa-ke, lokho kulala okuncane kungaba yingozi kakhulu kuwe. Uma ulahlekelwa ubuthongo, izinto ezinjengalezi zingenzeka:
- Ukushintshashintsha kwemizwa
- Ukugula ngokomzimba, ukukhathala , imizwa yokucindezeleka, noma ukukhathazeka ngokweqile
- Ubunzima bokugxila noma ukwenza izinqumo
- Ingozi eyengeziwe yezingozi
Ngisho nangesikhathi sokucindezeleka okukhulu kwe -bipolar , ukulala kungathinteka. Ungase ubhekane nezinto ezifana nalezi:
- Ukukhathazeka ngokweqile ngaphandle kwesizathu.
- Ukukhathazeka ngokulala, ezibuza ukuthi "Ngizolala yini namuhla ebusuku?"
- Umuzwa ohamba kancane, ovilaphayo emini.
- Ukuba nemibono engalungile ngokulala .
Yini esingayenza ukuze silale kangcono?
Ukuphazamiseka kokulala kungenza isimo sakho sengqondo sibe sibi kakhulu. Ngakho-ke, into yokuqala nebaluleke kakhulu ongayenza ukukhuluma nodokotela wakho ngakho ngokukhululekile. Ukugcina 'idayari yokulala' kungaba usizo olukhulu ekuboneni zonke izici ezithinta ukulala kwakho.
Izinto okufanele uziqaphele kudayari yokulala
Uma ubonisa udokotela wakho le dayari, angathola ukuqonda okungcono ngesimo sakho.
| Izinto okufanele uziqaphele | Kungani lokho kubalulekile? |
|---|---|
| Isikhathi sokulala | Ungakuqonda ukungathi sína kokungalali. |
| Izikhathi ovuka ngazo ebusuku | Kusiza ekulinganiseni ikhwalithi yokulala. |
| Ukulala ubusuku bonke | Ungathola ukuthi uthola ubuthongo obanele yini. |
| Izikhathi zokuthatha imithi, ikhofi, utshwala, kanye nogwayi | Ngenxa yokuthi lezi zinto zithinta ngqo ubuthongo, kungenzeka ukubona amaphethini. |
| Ukuzivocavoca isikhathi esingakanani futhi nini | Nakuba ukuzivocavoca kuhle ekulaleni, ukuzivocavoca sekusondele kakhulu isikhathi sokulala kungaphazamisa ubuthongo. |
Eminye imithi ye-bipolar oyithathayo ingabangela ukuphazamiseka kokulala njengomphumela ongemuhle. Ngakho-ke, ungalokothi uyeke ukuthatha imithi yakho noma ushintshe umthamo ngokwakho. Khuluma njalo nodokotela wakho futhi ucele iseluleko sakhe. Angase anqume ukushintsha imithi yakho. Futhi, uma unezinye izimo zezokwelapha, njenge-arthritis noma i-migraines, ungakhohlwa ukutshela udokotela wakho ngazo.
Ngezinye izikhathi, ngokusebenzisa izindlela zokwelapha ezifana ne -Cognitive Behavioral Therapy (CBT) , ukuhlela kabusha isimiso sakho sansuku zonke kanye namaphethini okulala kungaba usizo olukhulu ekulawuleni imizwa yakho.
Eminye imikhuba elula esiza ngokulala
- Gwema ukuphuza ikhofi, itiye, notshwala ntambama nakusihlwa.
- Gcina igumbi lakho lokulala limnyama futhi lithule ngangokunokwenzeka. Gcina izinga lokushisa elikhululekile elingashisi kakhulu futhi elingabandi kakhulu. Sebenzisa ifeni nama-earplug uma kudingeka.
- Uma izinto ezifana nokukhonkotha komlingani wakho zikuphazamisa ubuthongo bakho, xoxa ngakho bese uthola ikhambi.
- Ukuzivocavoca, kodwa hhayi eduze kakhulu nesikhathi sokulala. Ukuzivocavoca emini noma kusihlwa kungakusiza ulale kangcono.
- Prakthiza amasu okuphumula.
- Yeka ukubuka i-TV, ama-laptop, namafoni okungenani ihora ngaphambi kokulala. Ukukhanya kwabo okuluhlaza okwesibhakabhaka kuphazamisa ubuthongo.
- Abanye abantu bathola ukuthi ukuzwa nje umsindo omhlophe ngemuva kuyabasiza ukuba balale.
Umlayezo Wokuya Nawe Ekhaya
- Kukhona ukuxhumana okuqinile phakathi kwesifo sokuphazamiseka kwengqondo kanye nokulala, futhi izinkinga zokulala ziyingxenye yesifo ngokwaso.
- Izinguquko ezingazelelwe emaphethini akho okulala (ikakhulukazi ukulahlekelwa ubuthongo) zingaba uphawu lokuphambana okuzayo, ngakho-ke qaphela lokhu.
- Khuluma nodokotela wakho ngokukhululekile ngezinkinga zokulala kanye nemithi oyiphuzayo. Ungenzi izinqumo wedwa.
- Ukusungula imikhuba yokulala enempilo (ukuhlanzeka kokulala) nakho kuwusizo olukhulu ekuphatheni isifo sokuphazamiseka kwengqondo okuguquguqukayo.
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