Ukubhekana nokucabanga okukhathazayo kungathuthukisa ukuphumula kwakho
Ukuleleka okungapheli kungase kubonakale sengathi kungabonakalisa ukuhlanzeka kwakho, kepha nini kufanele ukhethe ukwelashwa njengendlela yokwelapha? Ukukhathazeka okuhlobene nokuntula ukulala kungaba kanjani ukuzilimaza? Zikhona yini ezinye izinguquko zokuziphatha ezingathuthukisa ukulala kwakho? Uyini umehluko phakathi kokwelashwa kwengqondo nokucabangela kokuziphatha kwengqondo?
Ukuze uphendule le mibuzo, ake sihlole ingcaphuno evela ku- UpToDate - ireferensi yezokwelapha ezithembekile ezisebenziswa ngabahlinzeki bezempilo kanye neziguli ngokufanayo.
Khona-ke, funda ngolwazi olwengeziwe mayelana nokuthi konke lokhu kusho ukuthini kuwe.
"Abantu abaphapheme ebusuku bavame ukukhathazeka ngokuthi bazokwenza kabi ngosuku olulandelayo uma bengalali ngokwanele. Imicabango enjalo ingayenza umjikelezo lapho uhlala uphapheme khona ebusuku kwandisa ukukhathazeka kwakho, okwenza kube nzima ukulala. ingase iqale ukusola zonke izenzakalo ezimbi empilweni yakho ngokulala okuncane."Ngesikhathi ukwelashwa kwengqondo, usebenza nomhlengikazi ukuze ubhekane nokukhathazeka nokucabanga okungalungile. Udokotela uzokusiza ukuba wamukele ukuthi ukulala okuncane akumele kube yimbangela yazo zonke izinkinga zakho.
"Ukwelashwa kwengqondo yokuzicabangela kuyinkambo yokuqeqesha ehlanganisa izindlela eziningana ezichazwe ngaphambilini esikhathini esiyizinyanga ezingu-8 kuya kwezingu-10.
"Uhlelo lwesampula lwe-8-sessions lungabandakanya iseshini semfundo yokuqala, kulandelwa izikhathi ezimbili ezigxila ekulawuleni ukuvimbela nokulala komzimba. Lokhu kungalandelwa yizikhathi ezimbili ezigxila ekwelashweni kwengqondo bese kulandela isikhathi sokuhlanzeka ubuthongo. Kungaba iseshini ehlaziya futhi ihlanganisa iseshini esedlule kanye neseshini ekhuluma ngezinkinga ezizayo, njengokucindezeleka nokubuyela emuva. "
Ukulala kungabhekana kakhulu lapho imizwa emibi iqala ukuyilimaza. Isiphepho sokucindezeleka kwengqondo, ukukhathazeka kanye nokungabi nalutho kunganciphisa noma ikuphi ithuba lokulala okuphumula. Kulabo abahlupheka ngenxa yokungakwazi ukuwa noma ukulala, izimpawu zokulala, ukuphendula okungalungile kulesi simo kungase kwengeze umlilo, okuholela ekuhlanganiseni kokungabikho nokucindezeleka okwengeziwe.
Ngokuvamile ukuleleka kungaqhuma ukulawula kulokhu kulungiselelwa. Ukulala akukwazi ukuphoqelelwa. Ngokuhlala singakwazi ukulala-ukuzama ukuziphoqa ngokwengqondo ukulala - senza okuphambene nalokhu. Izinkathazo ezihambisanayo zixwayisa izingqondo zethu, futhi i-hormone ecindezelekayo ebizwa ngokuthi i-cortisol ivuse imizimba yethu. Njengengxenye yalokhu, abantu abaningi bazoqala "ukulimaza." Ngamanye amazwi, umphumela wokulala ubusuku obumpofu uya enhlekeleleni eyingozi kakhulu engenzeka, ngisho noma lokhu kungenangqondo.
Ake sithathe isibonelo. Unenkinga yokulala. Njengoba ulala lapho, ubukela amathikithi omzuzu ngehora, uqala ukukhathazeka. "Angikwazi ukulala," ucabanga ngokwakho. "Ngidinga ukulala noma ngeke ngikwazi ukuvuka emsebenzini kusasa." Lokhu ekuqaleni kungase kubonakale kunengqondo. Kodwa, njengoba imizuzu iba amahora, ukukhathazeka kwakho kwakha. "Angikwazi ukulala, ngizolala ekuseni, uma ngiphuzile, ngingaxoshwa. Ngeke ngikwazi ukugxila futhi umsebenzi wami uzohlupheka. Uma ngisusiwe, ngizolahlekelwa yimi indlu. Ngeke ngingekho. " Ngokungazelelwe kunzima ukulala - ngokwakho okuvamile futhi okungaqakathekile - kuye kwagxila ukwesaba ukulahlekelwa umsebenzi wakho nokungabi namakhaya. Lezi kungaba yimiphumela ebuhlungu, kodwa ingabe yizona ezizwakalayo?
Ukwelashwa kwengqondo kuyama ukulungisa amaphethini akho okucabanga, ukuthwala izingqondo zakho ezikhathazayo eziphethweni zabo futhi, lapho lapho, ukucabanga ngobuqotho ukuthi kunengqondo yini. Kulesi sibonelo esingenhla, udokotela angase athi, "Yebo, kodwa uke walala futhi ulahlekelwe umsebenzi?" Impendulo cishe akunjalo. Uma ususiwe eceleni, ukucabanga okukhathazayo kungaphikiswa. Njengengxenye yalokhu, uzophinde ulungise ukuthi yini ongase uyibeke ngokungalungile ngokulala okungalungile.
Abanye abantu bazuza ohlelweni oluhlelekile lwezokwelapha zokuziphatha. Lokhu kuqeqeshwa okusemthethweni kwakha amasu aqaliswe ekwelashweni okuyisisekelo okucabangela.
Ngokujwayelekile kwenzeka ezinyangeni eziningana. Njengengxenye yalokhu, ukungenelela kokuziphatha okubili okusebenza kahle ekwelapheni ubuthongo kungase kusetshenziswe: ukulawulwa kwe-stimulus nokuvimbela ukulala . Ngamunye umkhawulo wesikhathi ohlala uvukile embhedeni, ukuze kungabi yindawo yokuthunyuka.
Lezi zinguquko ngezinye izikhathi zilukhuni ukusebenzisa, futhi ngaleyo ndlela lezi zindlela zokwelashwa zenziwa kahle ngosizo lomuthi oqeqeshwe ngamasu. Ungase ufise ukufuna iseluleko se-psychologist eqeqeshiwe ngokukhethekile, isazi sengqondo noma ochwepheshe bokulala. Ngokubhekana nokuxhumana okubalulekile phakathi kwemizwelo nokulala, ngethemba lokuthi uzokwazi ukubeka ukwesaba kwakho ukuphumula futhi ekugcineni uthole ukulala okudingayo.
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: Novemba 2011.