Ingabe ngezinye izikhathi unenkinga yokulala ebusuku? Ingabe uyajikajika amahora amaningi ngemva kokulala? Noma, kwabanye abantu, kuphambene nalokho. Kungakhathaliseki ukuthi ulala kangakanani, uzizwa ulele usuku lonke. Ubuwazi ukuthi izinkinga zokulala ezinjengalezi zingaba uphawu lokucindezeleka? Namuhla, ake sixoxe ngobudlelwano phakathi kokulala nokucindezeleka.
Buyini ngempela ubuhlobo phakathi kokulala nokucindezeleka?
Kalula nje, izinguquko ezindleleni zokulala ziyisibonakaliso esiyinhloko sokucindezeleka. Lokhu kungaba ngezindlela ezimbili:
1. Ukungalali: Izinto ezifana nokungakwazi ukulala ebusuku, ukuvuka phakathi nobuthongo, kanye nokungakwazi ukuphinda ulale.
2. I-Hypersomnia: Ukulala ngaphezu kokujwayelekile nokuzizwa ulele usuku lonke.
Kodwa futhi kudingeka ukuqonde lokhu. Ukuthi nje unenkinga yokulala akusho ukuthi ukucindezeleka. Kodwa-ke, kungaba uphawu olubaluleke kakhulu lokucindezeleka.
Ngakho-ke kuyini lokhu kucindezeleka?
Ukucindezeleka akuyona nje umuzwa wokudabuka. Kuyisifo esingokomzwelo esidinga ukwelashwa. Kujwayelekile ukuthi sizizwe sidangele. Kodwa ekucindezelekeni, lokhu kudabuka, ukukhathazeka, kanye nokuntuleka kwenjabulo nganoma yini kuhlala amasonto noma izinyanga. Kanye nalokhu, izimpawu ezithinta umzimba nazo ziyavela.
- Ukulahlekelwa amandla, ukukhathala okuqhubekayo
- Izinguquko zokulala (njengoba sisanda kukhuluma ngakho)
- Izinguquko ekufiseni ukudla (i-anorexia noma ukudla ngokweqile)
- Ubunzima bokwenza imisebenzi yansuku zonke
Uma lezi zimpawu ziqhubeka, udokotela angase akuthole njengokucindezeleka kwezokwelapha . Ngezinye izikhathi, ukuqwasha okubangelwa esinye isifo noma izinkinga zomuntu siqu kungenza ukucindezeleka okukhona kube kubi nakakhulu.
Yiziphi izindlela zokwelapha ukungakwazi ukulala okubangelwa ukucindezeleka?
Izindaba ezinhle kakhulu lapha ukuthi lapho ukucindezeleka kwelashwa ngempumelelo, izinkinga zokulala cishe zizothuthuka zodwa.
Ukwelashwa kokucindezeleka kuncike ebunzimeni besifo. Kwabaningi, ukwelashwa okusebenza kahle kakhulu inhlanganisela yokwelashwa kwengqondo kanye nemithi .
- Imithi: Lokhu kusiza ekunciphiseni izimpawu ngokushesha.
- Ukwelapha Ngengqondo: Lokhu kufana 'nokwelapha ngokukhuluma'. Kungakusiza ufunde amasu okuvimbela ukucindezeleka esikhathini esizayo. Kungakusiza futhi ukuphatha imicabango ephazamisa ubuthongo futhi uthuthukise amakhono okulala kangcono.
Izinhlobo zemithi esetshenziswa kulokhu
Ngokuvamile, lapho udokotela elapha ukucindezeleka kanye nokungalali, angase akunike umuthi wesikhashana ukukusiza ulale, kanye nomuthi wokucindezeleka.
Kubaluleke kakhulu: Sixoxa ngemithi elandelayo ukuze uthole ulwazi lwakho kuphela. Gwema ukusebenzisa noma iyiphi yale mithi ngaphandle kweseluleko sezokwelapha. Udokotela wakho kuphela onganquma imithi efanele, umthamo, kanye nobude besikhathi.
| Isigaba sezidakamizwa | Incazelo elula | Izibonelo |
|---|---|---|
| Ama-SSRI (Ama-Selective Serotonin Reuptake Inhibitors) | Lezi ziwuhlobo oluvame ukusetshenziswa lwemithi yokucindezeleka. Zisiza kokubili ngesimo sengqondo kanye nokulala. Kodwa-ke, kwabanye abantu, zingabangela ukuqwasha okukhulu. Ngakho-ke, udokotela wakho angakutshela ukuthi uzithathe ekuseni. | I-Citalopram (i-Celexa) I-Fluoxetine (Prozac) I-Sertraline (i-Zoloft) |
| Ama-SNRI (ama-Serotonin nama-Norepinephrine Reuptake Inhibitors) | Zithinta amakhemikhali amabili obuchopho. Ziyanconywa uma ama-SSRI engasebenzi kahle noma uma ukucindezeleka kuhambisana nezinye izimo, njengobuhlungu. | I-Duloxetine (i-Cymbalta) I-Venlafaxine (i-Effexor) |
| Ama-Antidepressant Aqeda Ukucindezeleka | Lokhu kusiza ngqo ngokulala ngenkathi kwelashwa ukucindezeleka. | I-Mirtazapine (i-Remeron) I-Trazodone (i-Desyrel) |
| Ama-hypnotics | Lena imithi esetshenziswa ngqo ukwelapha ukungakwazi ukulala. Ngokuvamile inikezwa isikhathi esifushane. | I-Eszopiclone (i-Lunesta) I-Zolpidem (i-Ambien) |
Ngaphezu kwalokho, abanye abantu basebenzisa i-hormone i- melatonin, engathengwa ekhemisi ngaphandle kwencwadi kadokotela, ngezinkinga zokulala. Futhi, umuthi obizwa ngokuthi i-Ramelteon (Rozerem) usebenza ngendlela efanayo ne-melatonin.
Uhlobo olusha lwemithi lubizwa ngokuthi ama-Orexin receptor antagonists . Isibonelo, i-Suvorexant (i-Belsomra) . Lokhu kusebenza ngokuvimba i-neurotransmitter ebizwa ngokuthi i-Orexin , etshela imizimba yethu ukuthi "ihlale iphapheme."
Yini enye ongayenza ukuze uthuthukise ubuthongo bakho?
Ngaphezu kwemithi, kunezinto eziningana ongazenza wena ukuze uthuthukise ikhwalithi yokulala kwakho. Lokhu sikubiza ngokuthi 'Ukuhlanzeka Kokulala'.
- Prakthiza izindlela zokuzola ingqondo yakho: Izinto ezifana nokuphefumula okujulile nokuzindla zingasiza ekunciphiseni imicabango engafuneki.
- Bhala uhlu lwezinto okufanele uzenze kusasa: Uma ubhala phansi okusengqondweni yakho ephepheni, uzizwa ukhululekile. Zitshele ukuthi, "Ngizocabanga ngalezi zinto kusasa."
- Gwema ukulala isikhathi eside emini: Uma ulala isikhathi eside emini, gcina isikhathi sifushane (imizuzu engama-20-30). Gwema ukulala ntambama.
- Vivinya umzimba njalo: Kodwa-ke, yeka ukuzivocavoca amahora ambalwa ngaphambi kokulala .
- Ungabheki izikrini ngaphambi kokulala: Ukukhanya okuluhlaza okwesibhakabhaka okuvela ku-TV, ikhompyutha, kanye nezikrini zefoni kuphazamisa ukukhiqizwa kwe -melatonin, ikhemikhali ebuchosheni bethu ekhombisa ukulala.
- Ungasebenzisi i-caffeine, utshwala, noma i-nicotine (ugwayi) kusihlwa nasebusuku.
- Ungajiki embhedeni: Uma ungakwazi ukulala, phuma embhedeni, uye kwelinye ikamelo, wenze okuthile okuphumuzayo (njengokufunda incwadi). Uma uzizwa ulele, buyela embhedeni.
- Sebenzisa umbhede wakho kuphela uma ulala futhi ulala: Ungalali embhedeni ubukele i-TV, usebenza, noma udla. Lokhu kuzothumela isignali engqondweni yakho ukuthi 'umbhede' uyindawo yokulala.
Uma uzizwa ucindezelekile noma ukhathazekile ngezinkinga zakho zokulala, sicela ungesabi ukukhuluma ngazo. Ukukhuluma nodokotela wakho kuyisinyathelo esingcono kakhulu ongasithatha.
Umlayezo Wokuya Nawe Ekhaya
- Izinkinga zokulala (ukungalali noma ukulala ngokweqile) kungaba uphawu oluyinhloko lokucindezeleka.
- Ukucindezeleka akusikho nje ukudabuka, kuyisimo sezokwelapha esidinga ukwelashwa.
- Ungathola imiphumela emihle kakhulu ngokukhuluma nodokotela wakho nokusebenzisa kokubili ukwelashwa kwengqondo kanye nemithi uma kudingeka.
- Ungasebenzisi noma yimuphi umuthi, ikakhulukazi amaphilisi okulala, ngaphandle kwencwadi kadokotela.
- Ukufaka imikhuba elula (ukuhlanzeka kokulala) ekusiza ukuthi ulale kangcono empilweni yakho yansuku zonke kungenza umehluko omkhulu.
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