Ingabe nawe wesaba ukulala? Ingabe lokhu kungaba yi-(Somniphobia)? Ake sixoxe ngalokhu!

Ngezinye izikhathi siyajika futhi siphenduke singalali. Lokho kuyinto evamile. Kodwa kwabanye abantu, ukulala kuwumthombo wokwesaba okukhulu nokukhathazeka. Akukhona nje ukuqwasha, ukwesaba ukulala! Yilokho esikubiza ngokuthi `(Somniphobia)` kwezokwelapha. Uma sikhuluma iqiniso, lokhu ukwesaba ukulala ngokweqile, okungavamile. Ingabe singakhuluma ngalokhu ngemininingwane eyengeziwe namuhla, ngendlela ongayiqonda?

Kuyini `(Somniphobia)`? Ake sikuqonde kalula!

Kalula nje, i-`(Somniphobia)` ukwesaba ukulala ngokweqile nokungavamile . Abantu abanalesi simo bachitha usuku lonke becabanga ngokuthi bazovinjelwa kanjani ukulala. Bangase besabe ukuthi kuzokwenzekani uma sebelele. Isibonelo, bangase besabe kakhulu ukuba ne-`Nightmare`` noma ``Sleepwalking``.

Lokhu `(Somniphobia)` kungenye indlela `(Specific Phobia)`. `(Specific Phobia)` ukwesaba okwedlulele nokungavamile ngento ethile, isimo, noma isilwane. Abantu abaningi abanalolu hlobo lokwesaba bayazi ukuthi ukwesaba abakuzwayo empeleni kukhulu kunomonakalo ongase ubangelwe yileyo nto. Kodwa-ke, banenkinga yokulawula ukukhathazeka okuhambisana nalokho kwesaba.

Uyini umehluko phakathi kwe-`(Somniphobia)` kanye ne-`Sleep Anxiety`?

Kokubili lokhu empeleni kuwukukhathazeka ngokulala. Kodwa kunomehluko omncane. Esimweni esibizwa ngokuthi 'Ukukhathazeka Ngokulala', umuntu ukhathazeka ngezinto ezinjengokuthi, "O, angikwazi ukulala kahle, angikwazi ukulala ngokwanele." Okusho ukuthi, ukukhathazeka okuvela ngokungalali ngokwanele .

Kodwa ku-`(Somniphobia)` kudlulela phambili kancane kunalokho. Lapha, kunokwesaba okukhulu ukuthi kuzokwehlela into embi uma ulala . Esikhundleni sokungakwazi ukulala nje, ukwesaba okukhulu lapha ukuthi uzoba nesipiliyoni esibi esihambisana nokulala. Uyawuqonda lowo mehluko?

Ubani okungenzeka kakhulu ukuthi ahlushwe yilesi simo (i-Somniphobia)?

Isici esiyinhloko sengozi yalokhu yisifo sokulala esingamahlalakhona esivele sikhona, njenge-"Parasomnia". I-"Parasomnia" iyinkinga eqhubekayo yokulala. Isibonelo:

• Amaphupho amabi avamile.
• Ukukhubazeka kokulala yisimo lapho ungakwazi ukunyakaza noma ukukhuluma ngesikhathi ulele.

Cabanga nje, uma into efana nalena ihlale yenzeka kumuntu, ingabe kuyinto evamile ukuba esaba ukulala? Ngenxa yalokho kwesaba, akafuni ukulala.

Ngaphezu kwalokho, ezinye izinkinga zokulala, njengokungalali, nazo zandisa le ngozi. Kungenzeka kakhulu ukuthi ube ne-somnophobia uma unezinye zezimo ezilandelayo:

• Isifo Sokukhathazeka Okujwayelekile (i-GAD): Lesi yisimo sokukhathazeka ngokweqile nokwesaba okuvamile kukho konke.
• Okuhlangenwe nakho okubuhlungu okwenzeke ebusuku:Mhlawumbe kwakufanele uhlale wedwa ebusuku useyingane, noma mhlawumbe wabona into eyesabekayo ebusuku.
• I-Narcolepsy: Lesi yisimo lapho ulala khona ngokuzumayo ngaphandle kokulawula.
• I-Panic Disorder: Isimo esibonakala ngokwesaba okukhulu nokukhathazeka okungazelelwe.
• I-Restless Legs Syndrome (RLS): Isimo lapho ungakwazi ukulala ngenxa yokungakhululeki emilenzeni yakho.
• I-Sleep Apnea: Isimo lapho ukuphefumula kuyeka khona ngezikhathi ezithile ngesikhathi sokulala.

Sivame kangakanani lesi simo esibizwa ngokuthi `(Somniphobia)`?

Ochwepheshe abazi kahle ukuthi bangaki abantu abanokwesaba abantu abahlukene. Kodwa ucwaningo lubonisa ukuthi abantu abadala abangaphezu kwezigidi ezingu-40 e-United States kuphela bahlushwa yizinkinga zokulala ezingamahlalakhona. Futhi abantu abadala abangaphezu kuka-12% lapho banohlobo oluthile lokwesaba okuthile. Ngaphezu kwalokho, abesifazane banamathuba aphindwe kabili okuthola ukwesaba okuthile kunabesilisa .

Yini ngempela ebangela lokhu `(Somniphobia)`?

Ochwepheshe abakayazi imbangela eqondile yokungathandi ukulala, kodwa kunezici eziningana ezingase zibe nomthelela kulokhu kwesaba ukulala. Kubantu abaningi, lokhu kwesaba kungabangelwa izinto ezifana nalezi:

• Ukwesaba ukufa ulele: Abanye abantu bangase babe nalokhu kwesaba okungenangqondo.
• Ukubona izithombe ezingajwayelekile nokuzwa izinto ezingajwayelekile ngesikhathi sokulala (`Imibono Engaqondakali`): Lokhu futhi kuyimbangela enkulu yokwesaba.
• Ama-Dreams Amaphupho Amabi: Uma uvame ukuba namaphupho amabi, kuvamile ukuba nenkinga yokulala.
• Ukukhubazeka Kokulala: Lokhu kuyinto eyesabekayo kakhulu. Ungase uzizwe uphapheme kodwa ungakwazi ukunyakaza noma ukukhuluma.

Futhi, abantu abaye babhekana nesenzakalo esinzima nesibuhlungu futhi ababhekene nokucindezeleka kwengqondo okubangelwa yiso, okungukuthi, `(Post-Traumatic Stress Disorder - PTSD)`, banamathuba amaningi okuthuthukisa `(Somniphobia).` Ngoba `PTSD` ingabangela imiphumela emibi ehlobene nokulala njengamaphupho amabi avamile kanye nokuhamba ubuthongo. Bese kuba nokwesaba ukulala ngokujwayelekile.

Yiziphi izimpawu eziyinhloko ze-`(Somniphobia)`?

Isici esiyinhloko salesi simo ukukhathazeka okukhulu nokwesaba okwenzeka uma ucabanga ngokulala noma uma uzama ukulala . Ungase ubhekane nalokhu okulandelayo:

• Ngizama ukuhlala ngiphapheme isikhathi eside ngangokunokwenzeka, futhi cishe angikaze ngilale.
• Ukuzizwa ungaphilile, uthukuthele njalo, kanye nokushintshashintsha kwemizwelo.
• Uma ngilungiselela ukulala, ngishiya izibani zivuliwe ne-TV ivuliwe.
• Ukwesaba ukulala kuhlala engqondweni yami usuku lonke, okwenza kube nzima ukugxila nokwenza eminye imisebenzi kahle.

Ukwesaba kungahambisana nezimpawu zomzimba. Kwezinye izimo ezinzima, ungase ube nokuhlaselwa uvalo, okuwukwesaba okungazelelwe, okukhulu okuhambisana nezimpawu zomzimba. Phakathi nalezo zikhathi, izinto ezifana nalezi:

• Izinguquko ekuphefumuleni, ukuzizwa uphelelwa umoya (i-Dyspnea).
• Ubuhlungu besifuba noma umuzwa wokuqina esifubeni.
• Ukuzizwa ubanda futhi ujuluka.
• Ukuphefumula okusheshayo (`Ukuphefumula Okuphezulu`).
• Ukushaya kwenhliziyo okwandayo, uzizwa sengathi isifuba sakho siyashaya (`Izinhliziyo Ezishaya Kakhulu`).
• Isicanucanu nokuhlanza.
• Ukuthuthumela okungalawuleki (Ukuthuthumela).

Izingane ezincane zibhekana kanjani nokwesaba abantu abathandana nabobulili obufanayo?

Uma izingane ezincane zesaba ukulala, zingase zibonise izinto ezifana nalezi:

• Bazama ukugcina abanakekeli babo besekhaya.
• Ngikhala kakhulu, angikwazi ukuyeka.
• Ngivuka izikhathi eziningana ebusuku.
• Uphuma ekulawuleni, ubangela intukuthelo.
• Bathi abakwazi ukulala, bayamelana.

Odokotela bakuthola kanjani lokhu (i-Somniphobia)?

Uma ucabanga ukuthi unalolu hlobo lokwesaba ukulala, kufanele nakanjani ubonane nodokotela . Udokotela uzokubuza imibuzo efana nale ukuze azame ukuqinisekisa isimo:

• "Ingabe lokhu kwesaba ukulala kuthinte izinga lakho lokulala?"
• "Ingabe lokhu kwesaba kuyaphazamisa imisebenzi yakho yansuku zonke?"
• "Ingabe lesi simo sesihlale izinyanga eziyisithupha noma ngaphezulu?"
• "Ingabe lokhu kuzophazamisa ubudlelwano bakho, umsebenzi, noma izifundo zakho?"
• "Ingabe uhlala uzizwa ucindezelekile futhi ukhathazekile ngenxa yalokhu?"
• "Ingabe lokhu kube nomthelela omubi empilweni yakho yengqondo noma yomzimba?"

Ngemva kokubuza imibuzo efana nale, udokotela uzonquma ukuthi ngabe ngempela une-"Somniphobia" noma esinye isimo ngokusekelwe ezimpendulweni zakho.

Yiziphi izindlela zokwelapha `(Somniphobia)`?

Ezimweni eziningi, ukwelashwa kwe-somniphobia kufana nokwelashwa kwezinye izimo ezithile zokwesaba. Udokotela wakho angase ancome ukwelashwa okufana nalokhu:

• Ukwelashwa Ngokuchayeka: Lokhu kuvame ukubhekwa njengokwelashwa okuphumelelayo kakhulu kwe-phobia. Lokhu kuhilela ukusebenza nodokotela wezokwelapha ukuze uziveze kancane kancane futhi ngendlela ehlelekile entweni oyesabayo. Endabeni ye-somniphobia, ungase uqale uzibone ulele kahle ebusuku, bese ulala phansi isikhashana, bese ulala phansi.
• Ukwelashwa Kokuziphatha Kokuqonda - I-CBT: Lokhu kuhilela ukukhuluma nodokotela wakho wezifo zengqondo ngokwesaba kwakho ngokulala. I-CBT ikusiza ukuthi ubone futhi uphonsele inselelo imicabango engafuneki, ekhathazayo ngokulala, futhi inciphise ukukhathazeka kwakho. Lokhu kusho ukushintsha indlela ocabanga futhi oziphatha ngayo.
• `Ukususa Ukunyakaza Kwamehlo Nokucubungula Kabusha - EMDR`:Ukwelashwa nge-EMDR kungaba yimpumelelo enkulu uma ukwesaba kwakho ukulala kubangelwa isenzakalo esibuhlungu. Ngale ndlela, ukhunjuzwa ngesenzakalo esibuhlungu ngenkathi uthola isikhuthazo esinesigqi (isb., ukujikijela amehlo). Lokhu kukuvumela ukuthi ucubungule izinkumbulo ngaphandle kokucindezeleka ngokweqile ngazo.

Ingabe ukhona umuthi walokhu?

Yebo, kunemithi ethile engasiza ekunciphiseni izimpawu zokukhathazeka okuhlobene nokulala. Kodwa ngokuvamile, odokotela banikeza le mithi kanye nokwelashwa. Unganikwa imithi efana nale:

• Ama-Beta blocker: Isibonelo, i-Propranolol noma i-Atenolol. Lokhu kunganciphisa izimpawu zomzimba zokukhathazeka, njengokushaya kwenhliziyo okusheshayo kanye nezandla ezithuthumelayo.
• Ama-Benzodiazepine: Izibonelo zifaka phakathi i-Alprazolam (Xanax®) noma i-Lorazepam (Ativan®). Lezi yizidakamizwa ezidambisayo ezingasiza ekunciphiseni izimpawu esikhathini esifushane. Kodwa-ke, zingaba umlutha uma zisetshenziswa isikhathi eside, ngakho-ke kufanele zisetshenziswe ngokuqapha futhi kuphela ngaphansi kokuqashwa ngudokotela.

Okubalulekile: Le mithi ivame ukunikezwa isikhathi esifushane, kanye nezinye izindlela zokwelapha. Ungalokothi usebenzise le mithi ngaphandle kweseluleko sikadokotela.

Yini esingayenza ukuze sinciphise ingozi yalokhu `(ukwesaba abantu abathandana nabobulili obufanayo)`?

Ayikho indlela eyodwa yokuvimbela lokhu ukuthi kungenzeki. Kodwa-ke, ukulandela imikhuba ethile yezempilo esiza ekuthuthukiseni indlela yakho yokulala kanye nekhwalithi kungasiza ekunciphiseni le ngozi. Odokotela bakubiza ngokuthi "ukulala kahle." Ungazama lezi zinto:

• Gwema ukubuka amathebhulethi, ama-smartphone, kanye namathelevishini okungenani ihora ngaphambi kokulala, njengoba ukukhanya okuluhlaza okwesibhakabhaka okukhiphayo kungaphazamisa ubuthongo bakho.
• Yidla ukudla okunomsoco, futhi unciphise ukudla okusheshayo nokucutshungulwe ngangokunokwenzeka.
• Vivinya umzimba njalo, kodwa gwema ukuzivocavoca okunzima ngaphambi kokuba ulale.
• Nciphisa ukudla kwakho i-caffeine (etholakala etiyeni nasekhofini) kanye notshwala. Lokhu kungathinta imijikelezo yakho yokulala.
• Zama ukulala ekamelweni elipholile, elimnyama, nelithule.

Ingabe ikhona imiphumela yesikhathi eside uma isimo `(Somniphobia)` singelashwa?

Yebo, impela. Ukungalali isikhathi eside kungaholela ezinkingeni ezahlukene zempilo. Ukungalali isikhathi eside kwandisa ingozi yezimo ezifana nalezi:

• Ukucindezeleka
• Isifo sikashukela
• Isifo senhliziyo
• Umfutho Wegazi Ophakeme (Umfutho Wegazi Ophakeme)
• Ukukhuluphala ngokweqile
• Isifo sohlangothi

Akukhona lokho kuphela, abantu abaningi abanokwesaba ukuzonda abanye bangase baphendukele ezidakamizweni noma otshwaleni ukuze bazame ukulala ngenxa yokwesaba ukulala. Uma bengelashwa, basengozini enkulu yokuphazamiseka kokusebenzisa izidakamizwa, ukusebenzisa kabi insangu, noma ukuphuza utshwala ngokweqile.

Ingabe ikhona ikhambi eliphelele lalesi simo (i-Somniphobia)?

Akukho 'khambi' elilodwa neliqinisekile lalokhu. Kodwa ngokwelashwa okufanele, izimpawu zabanye abantu ziyaphela ngokuphelele. Abanye bangakwazi ukuphatha lesi simo isikhathi eside futhi baphile impilo evamile. Into ebaluleke kakhulu ukukhuluma nodokotela, ufunde ngezinketho zokwelapha, bese uzilandela uma ufuna ukunciphisa izimpawu zakho.

Yini enye ofuna ukuyibuza udokotela wakho ngalokhu?

Uma uya kudokotela, ungabuza imibuzo efana nale:

• "Dokotela, yini engaba yimbangela yokuthi ngibe namathuba amaningi okuthola lesi simo (i-Somniphobia)?"
• "Ingabe lezi zimpawu zami zibangelwa ngempela yi-`(Somniphobia)`, noma kungenxa yesinye isimo?"
• "Yiziphi izindlela zokwelapha ezingcono kakhulu ze-`(Somniphobia)`?"
• "Ingabe lesi simo `(Somniphobia)` siyoke sibe ngcono ngokuphelele?"

Okokugcina, izinto ezimbalwa okufanele uzikhumbule

Ngakho-ke, i-`(Somniphobia)` akuyona nje ukungakwazi ukulala, kodwa ukwesaba ukulala ngokweqile nokungavamile. Abanye abantu besaba ukuba namaphupho amabi, ukulahlekelwa yimizimba yabo (`sleep parallelosis`), noma ngisho nokufa ebuthongweni babo. Ngenxa yalokhu, abantu abaningi bazama ukugwema ukulala ngangokunokwenzeka. Kodwa-ke, lapho belala isikhathi eside, kulapho amathuba okuba bahlaselwe yizifo ezinkulu ezifana ne-`(Diabetes)` kanye ne-`(High Blood Pressure)`.

Kodwa into engcono kakhulu ukuthi ngokwelashwa okufanele, abantu abaningi bangalawula izimpawu ze-"Somniphobia" futhi ekugcineni balale kahle ngaphandle kokwesaba. Ngakho-ke uma unale nkinga, ungakhathazeki wedwa futhi ungesabi ukufuna iseluleko sezokwelapha. Kunezindlela eziningi ezingakusiza.

Ukwesaba ukulala, izinkinga zokulala, impilo yengqondo, ukwesaba ukulala, ukungakwazi ukulala, ukukhathazeka