Yenza Izinguquko Ukuthuthukisa Ukuhlupheka Ukulala Noma Ukulala
Odokotela bavame ukukhuluma ngokugxekwa ngokuphathelene nezinkinga zezokwelapha, futhi abantu abanenkinga yokuwa noma yokulala bangase babuze: Ingabe ukulala nokulala kunqamuka? Yize lokhu kungase kuxhomeke kakhulu kwizimbangela eziyinhloko, ngokuqonda kangcono izimbangela ezingase zikwazi ukuphendula lo mbuzo ngokwakho. Thola indlela yokuyeka ukuleleka nokuguqula ukulala okungalungile ngezinguquko ezilula.
Ukucabangela Izimbangela Zokuqwashisa
Ukungaboni kahle kuchazwa ukuthi kunzima ukuwa noma ukulala noma ukulala okungaqabulayo lapho kungabikho ukugula okunye okufana nokuphefumula kwe-apnea . Ukuqonda kwethu imbangela yalesi simo kuncike ezintweni ezintathu: ukubeka phambili, ukucasula nokuqhubekisa. Ukucabangela ngalunye lalezi zici, futhi, kungasiza ekunqumeni ukuthi ukulala ngombono kuzoxazulula.
Wonke umuntu unethuba lokuthuthukisa ubunzima bokulala obuveza ukulala. Lokhu kubhekiselwa njengento echazwe ngaphambilini noma imbundu. Kubantu abathile, umbundu uphakeme futhi abavame ukubhekana nokulala. Kwabanye, ngeshwa, ukunciphisa kwehlisa kungenza umuntu angene enkingeni alele ngisho nokucasula okuncane.
Izinto zokuhlinzeka zihlukahlukene futhi ziyahlukahluka. Cabanga ngalokho okuye kwabangela ukuba ube nenkinga yokulala: umbhede ongenakukhathazeka, igumbi elifudumele, umgwaqo onomsindo, umntwana okhalayo, ukucindezeleka, nohlu luqhubeka.
Nakuba izimbangela zijwayele, into eholela ekusweleni kwakho ingase ibe nethonya elincane kumlingani wakho, futhi ngokufanayo. Ngokujwayelekile uma imbangela isusiwe, ukulala ngendlala kuyaphela. Kodwa-ke, kungabuye kuqhutshekwe phambili yizinguquko ozenzayo futhi ube ukulala okungapheli.
Abantu abanokuqwashisa ngokuvamile benza izinguquko abathemba ukuthi kuzokwenza ngcono isimo sabo.
Isibonelo, isikhathi sokulala sangaphambilini singalungiswa ukuze uzame ukulala ngokwanele. Lokhu kungase kubuyele emuva uma ngokungazelelwe kunzima kakhulu ukulala ngehora langaphambilini. Lezi zinguquko, eziningi zazo ezikuziphatha noma ezihlobene nemicabango nemizwelo, kuthiwa ziqhubekela phambili izici.
Ingabe Ukungalawuli Kungabekwa noma Kuguqulwe Ngokwelapha?
Manje ukuthi unokuqonda kangcono izimbangela eziyinhloko zokuleleka, kungenzeka ukuba ucabangele ukuthi ukulala nokulala kungahambi yini. I-threshold esemqoka ukuthi kufanele uthuthukise ukuleleka ayishintshi. Ngakho-ke, kunikezwe isimo esifanele, ukuleleka kungase kuqhubekele noma kubuyeke. Ake ucabange njengedwala elikhulu elikhona ngaphansi kwechibi: lapho izinga lamanzi lidonsa ngokwanele, idwala lizibonakalisa futhi. Ngendlela efanayo, ukuleleka kungabuya phezulu. Izinto ezidala lokhu okungafani nakho azikwazi ukuguqulwa futhi kungenzeka ukuthi zihlolwe ngokoqobo futhi zihlobene neurotransmitters ngaphakathi kwengqondo.
Izindaba ezinhle ukuthi izici noma izimbangela zokugxila zingase zibe yindawo yokungenelela. Eziningi zalezi zimbangela zizozixazulula zodwa. Isibonelo, ubusuku obubi bokulala ngaphambi kovivinyo luzohamba ngokushesha nje uma ukuhlolwa kudlula. Abanye abaningi banganciphisa uma bekhonjwe kahle.
Eqinisweni, ukwelashwa kwengqondo-yokuziphatha yokungabi nabuthongo (CBTI) yindlela yokwelapha ephumelelayo kakhulu ekwazi ukukwenza lokho.
I-psychologist eqeqeshiwe ngokukhethekile iqhuba i-CBTI ngokukhomba izimbangela zokuqwashisa kwakho bese usisiza ekuqedeni lezi zimbangela. Uma ungakwazi ukulala ngoba uhambise isikhathi sakho sokulala, ukuvinjelwa kokulala kungase kube yisincoma. Uma ulala uphapheme ebusuku futhi ungakwazi ukulala, ukulawula ukuvuselela kuyasiza. Uma izingqondo zakho zigijima uma ulele phansi, ungase uzuze ngokubheka indawo engakapheli isikhathi sokulala noma uhlela isikhathi sokukhathazeka phakathi nosuku.
Imithi ivame ukusetshenziselwa ukuphatha ukuleleka, kodwa abantu abaningi bafisa ukugwema amaphilisi okulala ngenxa yobungozi bemiphumela emibi. Ngokuyinhloko, amaphilisi okulala angabangela okuthiwa okuthiwa i-tachyphylaxis: imishanguzo ayiphumelelanga kakhulu, imithi ephakeme edingekayo ukuze kube nomphumela ofanayo, ekugcineni bayeka ukusebenza, futhi lapho kuphelelwa ukuleleka kokuhlukunyezwa kwenzeka. (Ngenhlanhla, ukulala okungalawuleki ngokuvamile kuxazululwa ngokulandelana okuncane.) Ngakho-ke, nakuba amaphilisi okulala angase ahlinzeke okwesikhashana ukuphumula, awavunyelwe ukusetshenziswa isikhathi eside ukuze aphathe ukuleleka.
Kungaba nokubaluleka kakhulu ukubhekana nanoma yiziphi izinkinga ezingapheli ezingase zibe nomthelela ekulelekeni. Ukuqwashisa kuvame ukuhlala nokukhathazeka noma ukucindezeleka, futhi lezi zimo ziyoqhubeka ziqhubeka uma omunye eshiywe engalashwa. Uma ukuleleka kuhlobene nezinkinga ezisezindaweni zokulala , nazo kufanele zibhekiswe ekuhlinzekeni ukukhululeka.
Nakuba ukuthambekela okuqhubekayo ekubhekaneni nokulala, kuqhubeka ngezansi, izindaba ezinhle ukuthi ukulala ngokwanele akudingeki. Ukubikezela isikhathi eside ukuphulukisa ukuleleka kungaba kuhle kakhulu. Ukwelashwa nge-CBTI nezinye izinyathelo eziqondiswe ochwepheshe bokulala zingasebenza kakhulu ekwenzeni ubuthongo buhambe kahle.
Umthombo:
Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 5. 2011.