Uhlelo lwezokwelapha lungaphulukisa ukushona ngaphandle kwemithi
Ngezinye izikhathi ukucutshungulwa kokwelapha kwengqondo yokulala (CBTI) kunconywa ukuphatha ubunzima bokuwa noma ukulala, izici ezichaza ukulala . Iyini i-CBTI? Funda ngale ndlela yokwelashwa nokuthi kungani kungase kube yinto nje ukukusiza uthole konke okukudingayo nokukusiza ukuba ugweme ukusetshenziswa kwamaphilisi okulala.
Kuyini Ukwelashwa Okubhekiselweyo Ukuziphatha Kwe-Insomnia (CBTI)?
Ukwelashwa kokuziphatha kwengqondo yokungakwazi ukulala (CBTI) uhlelo lwezokwelapha lwe-4- kuya ku-6 olungasiza abantu abanenkinga yokulala, ukulala, noma ukuthola ukuthi ukulala akupheli.
I-CBTI iyindlela eqinisekisiwe yesayensi, ephumelela kakhulu ekuqedeni ukulala nokulala ngaphandle kokuthembela emithini yemithi efana nokulala amaphilisi . Leli phepha eliqondisiwe lizofundisa nawe isethi yamakhono angaba usizo uma ukuleleka kuqhubeka esikhathini esithile ekuphileni, njengoba kuvame ukukwenza. I-CBTI inezinzuzo ezihlala njalo futhi abahlanganyeli abaningi babika ukwaneliseka kokulala okungcono.
I-CBTI ingaphezu kweseluleko sokulala eziyisisekelo kuphela. Iqondiswa ochwepheshe bezokwelapha abaqeqeshiwe abanekhono lokuphatha izifo zokulala. Ukwelapha kungenziwa ngumqondisi wezengqondo, umqondo wezifo zengqondo, noma omunye udokotela oye wathola ukuqeqeshwa okukhethekile.
Izingxenye ze-CBTI
Enye yezingqikithi ezibaluleke kakhulu ze-CBTI imfundo ngokulala okujwayelekile kanye nezici ezithinta kokubili ikhwalithi yokulala nokulingana. Lokhu kuhlanganisa ukubuyekezwa kwesigqi se - circadian kanye ne-homeostatic sleep drive kanye nokuthi lezi zinto ezivamile zithinta kanjani ukulala. Ngaphezu kwalokho, ukubuka kabanzi amaphilisi okulala ahlukahlukene nokuthi ukubekezelelana kunciphisa kanjani ukusebenza kwabo ngokuvamile kwenzeka.
Ekuhloleni isimo sakho ngabanye, izimbangela eziqondile ezenza ukuba ubuthongo bakho bungabonakali zingabonakala futhi zihlanjululwe. Ngesiqondiso esilungile, uzothola ukuthuthukisa ukuziphatha okunempilo nokusebenza kahle kokulala. Ngokufunda amakhono ukuzolahla ingqondo nokuphatha ukucindezeleka, kuyokwazi ukuphumula ukulala futhi ungavuki nomqondo wakho wokugijima.
Njengengxenye yalokhu, imizamo izokwenziwa ukusiza ukuqaphela nokuqeda imicabango, ukuziphatha, kanye nemizwa ehlupha ukulala.
Okokugcina, amasu okubhekana nawo ajwayele ukusiza ukuphendula ekulahlekeni kokulala nokugcina umsebenzi wosuku. Uhlobo olulodwa lwalo hlelo luhlanganisa nesimiso sokulala esihlangabezana nezidingo zakho zokulala.
Yini ongayilindela nge-CBTI
Uhlelo olujwayelekile lwe-CBTI luvame ukuhlelwa njengezifundo ezingu-4 kuya kwezi-6 ezilandelanayo ngezikhathi ezithile kanye nochwepheshe. Lezi zikhathi zivame ukuhlelwa masonto onke noma ngeviki ngalinye futhi zingadlula imizuzu engu-30-60. Isonto ngalinye, intuthuko yakho izobe ihlolwe ngokucophelela ngokusetshenziswa kwamalogi okulala . Impendulo kanye nesiqondiso esithile sizohlinzekwa ukuze sikuthumele phambili emigomeni yakho.
Ubani Abazuzwa Ku-CBTI?
Kungakhathaliseki ukuthi kungani unesifo sokulala, noma sekuyisikhathi eside usuphethe, i-CBTI ingakwazi ukusiza ngokuphumelelayo ukuqeda. Lisiza ngisho nalabo abanesimo somuthi jikelele ophazamisa ukulala, kuhlanganise nalabo abanobuhlungu noma izinkinga zesimo sengqondo ezifana nokukhathazeka noma ukucindezeleka.
Lolu hlelo oluzimele luzobhekana nemigomo ethile oye yabhekisela ekushoneni kwakho. Kwabanye, lokhu kungase kusho ukulala kalula, ukulala ubusuku, ukulala ngaphandle kokusebenzisa amaphilisi, noma ukuthuthukisa ukukhathala komusi.
Lolu hlelo lungasiza futhi izingane ezincane ezingamelana nokulala, intsha noma abantu abadala abahlala isikhathi sekwephuzile futhi belele ngenxa yokulibaziseka kwesigaba sokulala se-syndrome , noma abantu abanezikhathi eziphuthumayo zobusuku.
Indlela Yokuthola I-CBTI Specialist
Ukuqeqeshwa okukhethekile okudingekayo kwe-CBTI kuqinisekisa impumelelo yesiguli, kodwa futhi kunciphisa inani labachwepheshe bezokwelapha abanganikeza inkonzo. Uma unesithakazelo ekutholeni isazi se-CBTI eduze kwakho, cabangela uhlu olunikezwa iBhodi le-American of Sleep Medicine.
Kungasiza futhi ukucela ukudluliselwa kudokotela obuthongo wendawo ongakwazi ukukunikeza isiqondiso esengeziwe ngezinsiza endaweni yakho.
Ukungalali kahle kungaphathwa ngokuphumelelayo ngaphandle kokusebenzisa amaphilisi okulala, futhi kufanelekile ukufunda mayelana nezinketho ezikhona kuwe.