Izinketho Zezidakamizwa Naphezu Kokuvimbela Ukubheja Okuhle
Ukunqamuka kwesikhashana nokuhluleka kubonakala sengathi kuhamba ngesandla. Abesifazane abaningi balwa nokulala ngesikhathi sokushintsha kokuya esikhathini. Ngenhlanhla, kunezinketho eziningi zokwelapha kwabesifazane ababhekana nokunqamuka kokuya esikhathini nokulala.
Ukunqamuka kwesikhathi nokulala
Ngehora lesibili ekuseni, futhi unquma ukuthi uzokhipha isikhathi eside kangakanani, vuka uphinde wenze iphazili ye-sudoku, ubeke esiteshini sesitolo - noma nje umemeza bese uqhubeka nawo.
Ulele, futhi waqala uma ufaka iminyaka ye-menopausal .
Kukhona abesifazane abaningi ababhekana nokukhungatheka okufanayo, kodwa lokho akuyona induduzo enkulu uma bonke ofunayo kungamanye ambalwa nje okulala ngaphambi kokuba i-alamu ivele. Futhi uma ingqondo yakho ixhunyiwe, kunezinkathazo eziningi kakhulu nemithwalo yemfanelo ongayikhetha kuyo ukuthi akunakwenzeka ukubuyela emuva ukulala.
Ukungalali okungapheli kungathinta ngempela izinga lakho lokuphila. Ukulala kwesikhashana nokukhathala kuzokwenza wonke umsebenzi ube nzima futhi ungaqala ukususa isimo sakho sengqondo.
Ake sicabange ukuthi uke wazama ukugeza okushisayo ngaphambi kokulala, awubonakali ukuthola i-knack yokuphumula okuqhubekayo futhi usuvele unciphise i-caffeine. Uma usubanjwe iphethini lokuvuka ngokuvamekile kungase kube yisikhathi sokucabangela imithi yokuguqula ukujikeleza kwakho ukulala.
Imithi Yokusiza Ukulala Ngcono
Nazi ezinye izinqumo ongayicabangela.
Ngokujwayelekile, lezi zihlobo oluthile lwe- antihistamine , ngezinye izikhathi luhlangene nemithi yobuhlungu. Ngenxa yokuthi awudingi i-prescription, ayitholakali kalula, engabizi futhi enhle kakhulu ekusizeni ukuthi ulale.
Bajwayele ukukunikeza "i-sleeping hangover" noma kunjalo, futhi lokho kungakwenza uzizwe groggy ekuseni, noma uphazamise ngemishini imisebenzi efana nokushayela.
Kodwa uma uwathatha ekuseni kakhulu futhi ungalala amahora ayisishiyagalombili noma ayisishiyagalolunye, kungase kube ukukhetha okuhle kuwe.
I-Hyative Hypnotics
Iqembu lemithi ebizwa ngokuthi "benzodiazepines" livame ukushiwo ukukhathazeka nokulala. Lezi zidakamizwa, njengeValium, i-Xanax, i-Ativan nabanye, ziyasebenza kakhulu ekunciphiseni futhi zikusize ukulala. Kunezinhlobo ezintsha, ezincane ezenza i-benzodiazepines njenge-Restoril ne-ProSom eziphumelelayo ekuphatheni ukulala okungapheli futhi azibi nemiphumela emibi eminingi.
Qaphela ukuthi yonke imithi ye-benzodiazepine ingadala ukuxhomeka, futhi ezinye zibangele inkumbulo nezinye izinkinga zengqondo phakathi nosuku. Le mithi ivame ukusebenza kangcono ngokuhamba kwesikhathi, ngakho-ke isikhathi esifushane sokusebenzisa singcono kunokusebenzisa isikhathi eside.
Kukhona nemithi yokwelapha engeyona ye-benzodiazepine, njenge- Ambien , i-Sonata ne-Lunesta, ekhombisa ukuthi iyasebenza kakhulu ngaphandle kwemiphumela emibi ye-benzodiazepines. I-Lunesta ibonakala iphephile ngisho nalapho isetshenziselwa izinyanga eziyisithupha.
Ama-antidepressants
Izinhlobo eziningi zezidakamizwa zokucindezeleka, kuhlanganise ne-tricyclic anti-depressants nezinye ze-SSRI zokucindezeleka, zisetshenziselwa ukuphatha ukuphazamiseka kokulala. Ngenxa yokuthi le mithi iphinde iphathe ukucindezeleka nokukhathazeka, ingaba ukukhetha okuhle uma unesifo sengqondo sokulala.
Kuhle ukuthi uqaphele ukuthi amanye ama-anti-depressants empeleni abangela ukuleleka, okungaqinisa ukucindezeleka noma ukukhathazeka.
Uma okwamanje unesifo sokucindezeleka futhi unesifo sokulala, khuluma nomhlinzeki wakho wezokwelapha ukuze ubone ukuthi imithi yakho ibangela ukuleleka nokuthi ngabe omunye ungakhetha yini kangcono.
I-Hormone Therapy
Uma ukuleleka kwakho kungenxa yezibonakaliso zokuya esikhathini - njengama-sweats ebusuku noma ama-hormone swings - okwenza uphapheme, ungase ube ngumuntu omele ukhetho lwe-hormone therapy. Ngezinye izikhathi umthamo omncane we-estrogen noma i- estrogen / progestin ukwelashwa kungakuthola izimpawu eziphawulekayo zokuya esikhathini, bese kuthiwa uphethwe futhi uqedwe.
Kodwa ama-hormone anezingozi zawo siqu. Hlola nodokotela wakho noma umhlinzeki wezokwelapha ukuxoxa ngezinketho ze-hormone nokukhathazeka kwabo ngokuphepha.
Imithi Yokuhlunguphaza
Uma ubuhlungu buvusa ebusuku kulukhuni ukubuyela emuva ukulala. Ngesikhathi usithatha into ethile ebuhlungu futhi ulindele ukuthi isebenze, ungase uhlale ubusuku.
Uma unezinhlungu eziqhubekayo futhi ungaqiniseki ukuthi kubangelwa yini, yenza i-aphoyintimenti ukuze uthole. Kunezimo eziningi ezibandakanya ubuhlungu phakathi nendawo yokuphila. Noma yikuphi okuvela ku-arthritis kuya ezinkingeni zenkinga yezinyosi kungase kube yilokho.
Uma wazi ukuthi yini ebangela ubuhlungu, khuluma nomhlinzeki wakho wezokwelapha mayelana nendlela engcono yokuyilawula. Kungase kube nezindlela zokunciphisa ubuhlungu bakho ngobusuku obubodwa ngokuthatha imithi ehlala isikhathi eside ngaphambi kokulala. Kuthathwa ngendlela efanele, imithi yokwelashwa engavumelekile, njenge- ibuprofen , i- acetaminophen , ne- naproxen noma i- aspirin , ingaba yilokho okudingayo.
Khuluma nodokotela wakho
Hlola nomhlinzeki wakho wezokwelapha uma ubhekene nokulala ubusuku ngaphezu kwezikhathi ezimbalwa ngesonto. Anganikeza izinketho eziningana zemithi engase ikukhiphe ngaphandle kwephethini bese ubuyisela amandla namandla akho.
Qinisekisa ukuxoxa ngalokho ocabanga ukuthi kungabangela ukungalali, ngoba kungase kwenzeke ukuphatha inkinga eyinkimbinkimbi kunokuba ubuthongo bodwa - futhi uxazulule izinkinga zombili ngesikhathi esisodwa.
Ukucindezeleka, ukukhathazeka, ubuhlungu, ukuphumula kwesifo esingenalutho, ukujula ebusuku nokuphefumula ukulala yizo zonke izimo ezikuvimbela ukulala kwakho - futhi ezingelashwa ngezindlela ezikusiza ukuba ubuyele esimweni sokulala sokubuyisela.
Ukunqamuka kwesikhathi, Ukuqwashisa kanye noDosi
Kuzama ukusebenzisa utshwala ukuze uphumule futhi uzizwe ulele, ikakhulukazi emva kosuku olunzima. Kodwa ukusebenzisa utshwala ngesikhathi sokulala kuzokwenyusa izinga lokulala kwakho. Kungabangela futhi ukubekezelelana, okudinga ukuthi ngaphezulu nokufezekisa umphumela ofanayo. Futhi kungaba yingozi - ngisho nokubulala - ukuhlanganisa utshwala nemithi yokulala.
Ngakho-ke, ususe utshwala ukuze ulale. Kubangela izinkinga eziningi kunokuba zixazulule.
Khumbula la maphuzu uma ufuna ukuphatha ngempumelelo ukulala kwakho:
- Uma ngabe kunoma imiphi imithi ejwayelekile, hlola kuqala ukubona ukuthi ukuphazamiseka kokulala kungumphumela ohlangothini. Uma kunjalo, khuluma nodokotela wakho mayelana nezinye izinqumo.
- Phatha noma yiziphi izimbangela zezinkinga zakho zokulala. Uma ucindezelekile noma ucindezelekile, noma uma unemihelo eqhubekayo, kungenzeka kube nezindlela zokwelapha lezi zinkinga futhi uqede izinkinga zakho zokulala.
- Sebenzisa imithi njengesisetshenziswa sokugcina, ngemva kokuzama ezinye izindlela zokubhekana nokulala kwakho.
Akungabazeki ngakho, udinga ukulala kwakho. Ukunqamuka kwesikhashana kunikezela izinselele ezanele ngokwayo, futhi ukulala ngendlala kungenza kubonakale kungenakwenzeka ukuphatha. Thola indlela engcono yokulala futhi ulale ukuze ube namandla okuhlangabezana nosuku lwakho, nsuku zonke.
Imithombo:
Isitatimende Somhlangano Wezesayensi we-NIH we-NIH mayelana Nokuphathwa Kwezimpawu Ezihlobene Nokunqamuka Kwesilisa. Ukubambisana kwe-NIH kanye nezitatimende ze-State-of-the-Science, Volume 22, Number 1, March 21-23, 2005.
Isitatimende Somhlangano Wezesayensi ye-NIH mayelana nokubonakaliswa nokuphathwa kwe-Chronic Insomnia kubantu abadala. Ukubambisana kwe-NIH kanye nezitatimende ze-State-of-the-Science, Volume 22, Number 2, Juni 13-15, 2005.
I-Pagel, i-JF, i-Bennett, i-LP, imithi yokwelashwa kwezinkinga zokulala: Sibutsetelo, Prim Care Companion J Clin Psychiatry , 2001; 3 (3): 118-125.