Gxila kwi-Mind-Body Connection ukuze Ulale
Kunzima ukulala noma ukuhlala ulele, izimpawu ezikhazimulayo zokulala , kungase kuphendule ukuphumula kanye namasu we-biofeedback. Ngaphambi kokuba uphendule amaphilisi okulala , hlola ukuthi lezi zindlela zingakusiza ukuba ulale kangcono. Iyiphi indlela engcono kakhulu yokuphumula? Ukusebenza kwe-biofeedback kusebenza kanjani?
Ukuze uphendule le mibuzo, ake sibukeze i-extract from UpToDate - inkomba yezokwelapha ezithembekile ezisebenziswa ngabahlinzeki bezempilo kanye neziguli ngokufanayo.
Khona-ke, funda ngolwazi olwengeziwe mayelana nokuthi konke lokhu kusho ukuthini kuwe.
"Ukwelashwa kokuphumula kuhlanganisa ukuphumuza kancane kancane imisipha yakho kusukela ekhanda lakho kuze kube sezinyaweni zakho. Lokhu kuvivinya kungakhuthaza ukuphumula nokulala nokunciphisa ukuleleka. Isikhathi sokuphumula sokuphumula kwesinye isikhathi sihlangene ne-biofeedback."Qala ngemisipha ebusweni bakho, cindezela (inkontileka) imisipha yakho kahle ngomzuzwana owodwa kuya kwemibili bese uphumule. Phinda uphinde uphinde usebenzise izinqubo ezifanayo kwamanye amaqembu omzimba, ngokuvamile ngokulandelana okulandelayo: umhlathi kanye nentamo, amahlombe, izingalo ezingenhla, izingalo eziphansi, iminwe, isifuba, isisu, amathanga, amathanga, amathole nezinyawo. Phinda lo mjikelezo imizuzu engu-45, uma kunesidingo.
"I-Biofeedback isebenzisa izinzwa ezibekwe esikhwameni sakho ukulandelela ukungezwani kwemisipha noma izilinganiso zobuchopho. Ungabona ukuboniswa kwezinga lakho lokucindezela noma umsebenzi, okuvumela ukuba ulinganise izinga lakho lokuhlupha futhi uthuthukise amasu okunciphisa lokhu kuphazamiseka. Isibonelo, unganciphisa ukuphefumula kwakho, ukhululeke imisipha yakho kancane kancane, noma usebenzise ukuphefumula okujulile ukunciphisa ukungezwani. "
Kungenzeka ukuthi akumangalisi ukuthi ukuphumula kungakusiza ukulala kangcono. Eqinisweni, ukusebenzisa isimiso sokulala ngesikhathi sokulala ukushintsha ukulala kungaba ngcono kakhulu kulabo abanenkinga yokulala. Abantu abaningi sebevele basebenzisa isu lokuphumula ngaphambi kokulala. Lokhu kungase kuhlanganise ukufunda, ukulalela umculo, ukugeza, ukuthandaza, noma enye imisebenzi.
Lezi zinqubo zilungele ingqondo - nomzimba - ukulala.
Uma uhlupheka ngenxa yokungalali, kungenzeka ukuthi ukwenze kube nzima ukukwenza lokhu kuguquka kwemvelo. Ungase uphonse futhi uguqule amahora noma ulale uphapheme ubukele umaki wamaminithi nge-alamu yakho. Ukwelashwa kokuphumula kanye ne-biofeedback kungakunika amathuluzi okuthuthukisa le nguquko. Ukwelashwa kokuphumula kuyindlela yokukhipha kancane kancane ukungezwani okwenziwe ngokungazi emzimbeni wakho. Igxile emisipha yakho ngoba lezi zingaphansi kokulawula kwakho. Le nqubo igcizelela ukuxhumana phakathi kwengqondo nomzimba wakho. Kulabo abanobuhlungu bokuqala ukucindezeleka, kungase kube isu eliphumelelayo kakhulu.
Njengoba kuchaziwe ngenhla, kungcono uma ukhulula imisipha yakho ngokulandelana kusuka ekhanda lakho kuya ezinzwaneni zakho. Lokhu kuzokwenza kube lula kuwe ukuphinda le nqubo ngendlela ehlelekile. Umdlalo owenzayo uzokwengeza ekusizeni ukucindezeleka. Njengoba usuqeda amandla bese ukhulula imisipha yakho, ubuhlungu buzophela. Izinga lakho lokuphefumula nenhliziyo lizophuza. Umfutho wegazi wakho uzokwehlisa. Ekugcineni, uzobe usulungele ukulala.
I-Biofeedback iyisiqondiso esiwusizo ekuphulukiseni ukwelashwa. Ngokusetshenziswa kwezihloli ezihlukahlukene ezingekho-invasive, ungaba nezimpawu zomgomo ezingeni lakho lokuphumula.
Isibonelo, ungabamba iqapha lesikhumba kulokho kuzokutshela izinga lakho lenhliziyo. Njengoba uzama ukukhululeka ngokwengeziwe ngokuphumula komzimba noma ukuphefumula okujulile, ungabuka ukuthi izinga lakho lenhliziyo lishintsha kanjani. Ungase ukwazi ngisho nokusetha imigomo ngokwazi ukuthi izinga lakho lenhliziyo luni uma uzizwa ukhululekile ngokugcwele. Labaqapheli bangangezela impumelelo yakho ngokusebenzisa lezi zindlela.
Ufuna ukufunda kabanzi? Bheka isihloko se- UpToDate , "Ukunakekelwa kwe-Insomnia," ukuze uthole olunye ulwazi olunzulu lwezokwelapha.
Umthombo:
Bonnet, Michael et al . "Ukunakekelwa kwezokwelapha." Kusesikhathini. Kufinyelelwe: Okthoba 2011.