Ingabe nawe uzizwa sengathi awukwazi ukulala ngisho nangemva kokulala isikhathi eside? Ake sixoxe ngalokhu (I-Paradoxical Insomnia)!

Ingabe ngezinye izikhathi ucabanga ukuthi ulale kahle ebusuku, kodwa uma uvuka ekuseni, uzizwa sengathi ubulokhu uphapheme ubusuku bonke? Uzizwa sengathi ukhathele ngokuphelele, kodwa awuzizwa ukhathele noma ulele emini. Ingabe lokhu akuyona into engavamile futhi ephazamisayo? Mhlawumbe abakuthathi ngokungathi sína uma utshela othile ngakho.

Iyini le nkinga yokulala engavamile? (I-Paradoxical Insomnia)?

Kalula nje, ukungakwazi ukulala okungavamile yisimo lapho uzizwa sengathi unezimpawu zokungakwazi ukulala, kodwa empeleni umzimba wakho uthola isikhathi sokulala osidingayo. Odokotela ngezinye izikhathi bakubiza lokhu ngokuthi "ukungaqondi kahle ngesimo sokulala."

Zicabange uzama ukulala, kodwa ungezwa konke okwenzekayo nxazonke zakho, futhi imicabango yakho igijima ekhanda lakho, njengokungathi ubuphapheme ubusuku bonke ngaphandle kwamahora ambalwa. Kodwa iqiniso liwukuthi, ubuchopho bakho nomzimba wakho ulele kahle. Kungase kuzwakale sengathi izinzwa zakho zidlala ihlaya elikhulu kuwe. Lokhu kungakwenza uzizwe ukhungathekile futhi ucindezelekile. Ungase uqale nokungabaza.

Uyini umehluko phakathi kokungalali kahle okuvamile nalokhu?

Umehluko omkhulu lapha ukuthi umuntu onesifo sokungalali kahle akalali kahle ebusuku, ngakho-ke uzizwa ekhathele kakhulu, elele, futhi ekhathele ngakusasa. Unenkinga yokwenza umsebenzi nokuhlala egxile.

Kodwa-ke, uma une-(Paradoxical Insomnia), noma uzizwa sengathi awukalali ebusuku, awuzizwa ukhathele noma ulele emini ngoba umzimba wakho empeleni uthola ubuthongo obudingayo. Lokhu kusho ukuthi ngokomzimba, umzimba wakho uphumule kahle. Kodwa-ke, ngokwengqondo nangokomzwelo, ungase ungazizwa ngaleyo ndlela. Lesi yisici esingavamile nesiphazamisayo kakhulu salesi simo.

"Angikwazi ukulala ebusuku, dokotela, futhi ngihlala ngiphapheme kuze kube sekuseni. Kodwa angikhathele kangako emini." - Uyalwazi lolu hlobo lwendaba?

Lesi simo singenza kube nzima, noma kungenzeki nhlobo, ukuthola ukuthi uthola ubuthongo obanele yini wedwa. Ngakho-ke, uma uhlala uzizwa ulele futhi kuthinta impilo yakho yansuku zonke kanye nenhlalakahle yengqondo, kungcono ukubona udokotela ukuze akunike iseluleko.

Ziyini izimpawu ze-(Paradoxical Insomnia)?

Uphawu oluyinhloko ukuthi uzizwa sengathi awutholi ubuthongo obanele. Kanye nalokhu, ungase ubhekane nalokhu okulandelayo:

• Ukuzizwa uqaphela njalo izinto ezenzeka eduze kwakho ngenkathi uzama ukulala (isib. umsindo wenja ikhonkotha eduze, umsindo wezimoto emgwaqweni, ngisho nokushaya kwewashi).
• Kuzwakala sengathi awukwazi ukulala kungakhathaliseki ukuthi uzama kangakanani.
• Uma ngizama ukulala , umcabango owodwa uyaqhubeka ugeleza ekhanda lami.Njengokungakwazi ukugcina ingqondo yakho endaweni eyodwa.
• Umuzwa wokuphaphama ubusuku bonke unamandla kakhulu.

Ungase uzizwe lokhu “Angilalanga izolo ebusuku” uzizwa ucacile futhi unamandla. Kodwa-ke, uma une-(Paradoxical Insomnia), ubuchopho bakho nomzimba wakho kuthola ukuphumula abakudingayo njalo ebusuku. Lokhu kuyakhungathekisa kakhulu. Ungase futhi ube nokwesaba okungenangqondo kokulala (ukukhathazeka ngokulala) . Okusho ukuthi, uma uvuka ebusuku, wesaba ukuthi “Angazi ukuthi ngizolala yini namuhla ebusuku.”

Into ebalulekile ukuthi le mizwa onayo ingokoqobo. Ngisho noma umzimba wakho ungabonakali izimpawu zomzimba zokungalali kahle, izinto ozizwayo akuyona into ozenzisa ngayo.

Yiziphi izimbangela ze-(Paradoxical Insomnia)?

Uma ngikhuluma iqiniso, ochwepheshe abasazi kahle ukuthi yini ebangela ukungakwazi ukulala okungavamile. Kunzima futhi ukucwaninga ngalesi simo, njengoba singabangeli noma yiziphi izinguquko zomzimba abacwaningi abangazihlola. Kodwa kukhona into eyodwa ochwepheshe abavumelana ngayo: Yisimo sangempela, futhi singathinta impilo yakho yengqondo nengokomzwelo.

Abacwaningi bafunda ezinye zezici ezingase zibe nomthelela ekuthuthukisweni kokungalali kahle okungavamile. Ezinye zazo zifaka:

• Izici zemvelo: Izinto ezithile endaweni ohlala kuyo, osebenza kuyo, noma ochitha isikhathi esiningi kuyo (isib. umsindo omkhulu, ukukhanya, igumbi lokulala elingakhululekile).
• Ukwehlukahluka kwezakhi zofuzo: Amathonya ezakhi zofuzo angase azuzwe njengefa.
• Izimo zempilo yengqondo: Izinkinga zengqondo ezifana nokukhathazeka nokucindezeleka.
• Isifo sokucindezeleka ngemva kokwethuka (PTSD): Isimo sengqondo esenzeka ngemva kwesigameko esibuhlungu kakhulu.
• Ukuphefumula okungajwayelekile ngesikhathi sokulala: Ukuphefumula okungajwayelekile ngesikhathi sokulala.

Lezi ezinye zezimbangela ezisolwayo okwamanje. Kodwa khumbula, akudingeki ube nanoma yiziphi zalezi ukuze lesi simo senzeke.

Ungayibona kanjani (i-Paradoxical Insomnia)?

Udokotela uzohlonza ukungakwazi ukulala okungavamile ngokukhuluma nawe ngemikhuba yakho yokulala nokusebenzisa ezinye izivivinyo. Tshela udokotela wakho ngendlela olala ngayo nanoma yiziphi izinguquko ozibonile ebuthongweni bakho. Angase futhi akuthumele kuchwepheshe wezokulala .

Udokotela wakho angenza izivivinyo eziningana, njengokuthi:

• I-Electroencephalogram (EEG): Lokhu kuhlola ukusebenza kobuchopho bakho. Lokhu kungasiza ekuvimbeleni ezinye izimo ezibangela izimpawu ezifana nezakho.
• Ukugcina ijenali yokulala:Udokotela wakho uzokucela ukuthi ugcine irekhodi lesikhathi olala ngaso kanye nesikhathi ovuka ngaso. Lokhu kuzokusiza ukuthi uqhathanise ukuthi uvuka kangaki ngempela ebusuku nokuthi uzizwa sengathi uvukile kangaki.
• Ukugqoka i-Actigraph: Lena idivayisi ebukeka njengewashi elihlakaniphile. Uma igqokwa amasonto amaningana, iqopha ukuphazamiseka emjikelezweni wakho wokulala nokuvuka.

Uma unesifo sokungalali kahle, imiphumela yakho yokuhlolwa ikhombisa ukuthi uthola ubuthongo obujwayelekile nobunempilo njalo ebusuku. Into ebalulekile okufanele uyikhumbule lapha ukuthi udokotela akenzi lezi zivivinyo ukuze akukhohlise noma afakazele ukuthi uqamba amanga. Bayakwethemba. Bafuna nje ukubona ukuthi kwenzekani ngempela ebuchosheni nasemzimbeni wakho ngenkathi ulele.

Yiziphi izindlela zokwelapha (i-Paradoxical Insomnia)?

Udokotela wakho angase asikisele izindlela zokwelapha ezizokusiza uhlale uzolile futhi uphephile ngenkathi ulele. Ezinye zalezi zindlela zifaka:

• Ukwelashwa Kokuziphatha Kokuqonda (i-CBT) noma ukwelashwa kokukhuluma: Ukukhuluma nomeluleki wezempilo yengqondo kungakusiza ukuthi uphathe ukucindezeleka kwakho, ukukhathazeka, kanye nokucindezeleka. Bangakusiza ukuthi uphathe izimpawu zakho ze-(Paradoxical Insomnia) kanye nanoma yiziphi izimo zempilo yengqondo ezingase ziyibangele.
• Ukuthuthukisa inhlanzeko yakho yokulala: Ukulala ngesikhathi esifanayo nsuku zonke nokudala indawo yokulala ekhululekile kungakusiza ukuthi ulale kahle ebusuku. Zama ukugwema utshwala, iziphuzo ezine-caffeine (njengetiye nekhofi), futhi uvivinye umzimba amahora ambalwa ngaphambi kokulala.
• Imikhuba yokulala kahle:
• Lala ngesikhathi esifanayo nsuku zonke futhi uvuke ngesikhathi esifanayo (ngisho nangezimpelasonto).
• Yenza ikamelo lokulala libe yindawo emnyama, ethule, nepholile.
• Sebenzisa umbhede kuphela uma ulala futhi wenza imisebenzi yocansi. Gwema ukubuka i-TV, ukubheka ifoni yakho, noma ukusebenza ulele embhedeni.
• Geza ngamanzi afudumele, funda incwadi, noma ulalele umculo ozolile ngaphambi kokulala.
• Imithi: Okwamanje ayikho imithi elapha ngqo lesi simo (i-Paradoxical Insomnia). Kodwa-ke, udokotela wakho angase akunike umuthi wokudambisa ukuze usize ekunciphiseni umuzwa wokuvuka ebusuku. Lokhu kufanele kusetshenziswe kuphela njengoba kuqondiswe udokotela wakho.

Ingabe i-Paradoxical Insomnia iyisimo esiyingozi?

Ukungalali kahle okuxakile akukwazi ukulimaza umzimba wakho. Ngakho-ke, akusona isimo esiyingozi ngendlela esivame ukusibheka ngayo "njengesiyingozi."

Kodwa-ke, ukukhungatheka nokucindezeleka okuhambisana nokubhekana nalesi simo kungaba nomthelela omkhulu empilweni yakho yengqondo.Ungazami ukubhekana nokucindezeleka kwakho, ukukhathazeka, noma eminye imizwa ngokwakho. Khuluma nomeluleki wezempilo yengqondo noma abathandekayo bakho ngalokho obhekene nakho.

Ingabe i-Paradoxical Insomnia ingavinjelwa?

Ochwepheshe abaqiniseki ukuthi yini ebangela ukungakwazi ukulala okungavamile, ngakho asazi ukuthi singakuvimbela kanjani. Kodwa-ke, ukuzijwayeza inhlanzeko yokulala enhle kuyindlela engcono kakhulu yokuqinisekisa ukuthi uthola uhlobo (nenani) lokulala oludingayo njalo ebusuku. Khuluma nodokotela wakho ngezinto ezikukhathazayo nemizwa yakho. Uma usuqonda ukuthi kwenzekani, ungase ukwazi ukunciphisa ukukhathazeka kwakho ngesikhathi sokulala kanye nesikhathi ovukile ngaso. Lokhu kungakusiza futhi ukuthi uzizwe ungakhathazeki kakhulu.

Kufanele ngimbone nini udokotela wami?

Udokotela wakho uzokutshela ukuthi kufanele ufike kangaki ukuzohlolwa noma ukuzolandela. Bazofuna ukuhlola ubuthongo bakho kanye nempilo yakho futhi baqinisekise ukuthi uzizwa kahle.

Uma izimpawu zakho zishintsha noma ziba zimbi kakhulu, tshela udokotela wakho. Bangase basikisele ezinye izindlela zokwelapha noma izinguquko ohlelweni lwakho lokuphatha (i-Paradoxical Insomnia).

Yimiphi imibuzo okufanele ngiyibuze udokotela wami?

Ungabuza udokotela imibuzo efana nale:

• Ngingazi kanjani ukuthi lokhu kuyi-Paradoxical Insomnia noma enye inkinga yokulala?
• Hlobo luni lokuhlolwa okuzodingeka ngenze?
• Iyiphi indlela engcono kakhulu yokusebenzisa ijenali yami yokulala?
• Ingabe ngizodinga imithi? Uma kunjalo, kufanele ngiyisebenzise kanjani?

Ukungalali kahle okuxakile kuyisimo esicasulayo ngempela. Yisimo esibangela izimpawu zangempela kodwa odokotela abangazibona. Singakwenza uthukuthele, udabuke, ukhungatheke, noma zonke lezi zinto ngesikhathi esisodwa. Ukungalali kahle okuxakile kuyisimo sangempela, futhi imizwa yakho ingokoqobo.

Kungathatha isikhathi ukuthola izimpendulo ozidingayo. Khumbula, abathandekayo bakho nodokotela bakhona ukukusekela. Ekugcineni, uzokwazi ukulawula izimpawu zakho futhi uthole izindlela zokulala ubusuku bonke ongazizwa futhi uzazise ngempela.

Okokugcina, khumbula (Umyalezo Wokuya Ekhaya)

• Uma ulala ngokwanele kodwa usazizwa sengathi awukwazi ukulala , ungase ube nokungalali kahle. Lesi yisikhathi lapho umzimba wakho ulele, kodwa awuzizwa ngengqondo.
• Lokhu akufani nokungalali okuvamile, ngoba awuzizwa ukhathele kakhulu noma ulele emini.
• Nakuba izimbangela eziqondile zingaziwa, izinto ezifana nokucindezeleka nokukhathazeka zingadlala indima.
• Ungabonana nodokotela bese uthola ukuxilongwa ngezinto ezifana ne-EEG, idayari yokulala, kanye ne-Actigraph.
• NjengokwelashwaUkwelashwa (CBT), imikhuba emihle yokulala (ukuhlanzeka kokulala), kanye nemithi kuyasetshenziswa uma kudingeka.
• Nakuba lokhu kungeyona ingozi emzimbeni, kungaba nomthelela omkhulu empilweni yengqondo. Ngakho-ke, kubalulekile ukufuna ukwesekwa ngokwengqondo.
• Awuwedwa, khuluma nodokotela ngalesi simo.

Ungesabi ukukhuluma nodokotela nganoma yimiphi imibuzo noma ukukhathazeka onakho ngokulala kwakho. Ukulala okunempilo kubalulekile empilweni enempilo!

Ukungalali Okuxakile , Ukungalali, Izinkinga Zokulala, Impilo Yengqondo, Izinkinga Zokulala, Ukuhlanzeka Kokulala, I-CBT