Isikhalazo Esivamile
Ukuqwashisa ngemuva kokulimala kwekhanda nokulimala kwengqondo kuyisikhalazo esivamile isikhathi eside .
Ukungalali kungaphazamisa ukutakula ngezindlela ezihlukahlukene. Ukungalali kahle ebusuku kubangela ukukhathala usuku lonke. Lokhu, okwenza kube nzima nakakhulu futhi kwandise inkinga edingekayo ukuze ihlale isaziso futhi ixhunyiwe. Ukukhathala kungathinta inkumbulo, okuyinto kakade inkinga kubaningi abanenkinga yokuhlukumeza ikhanda.
Ukukhathala okubamba ukulala ubuthongo kunciphisa inani lamandla atholakalayo ukuze ahlanganyele emisebenzini yomphakathi. Ukucwaninga kubonisa ukuthi ukubuyela emphakathini ngemisebenzi ejabulisayo ukusiza ukuvuselelwa ngemuva kokuhlukunyezwa kwekhanda. Ukungakwazi ukuhlanganyela nabanye futhi ujabule ngenxa yokuqwashisa nokukhathala kunganciphisa inqubekela phambili .
Ukulala kuyaziwa ukuqala izinqubo zamaselula ezisiza ubuchopho ukuba ziphulukise ngokwabo, ukucacisa imfucuza nokulungisa amaseli. Ukungatholi ngokwanele ukulala kunciphisa le nqubo, futhi ngokusho kwezifundo zesilwane kungase kube negalelo ekulimaleni kwamaselula.
Yonke le miphumela yesibili yokulala nokungenwa yilezi zihlanganisa, okwenza ukuqonda nokuphatha ukulele kungxenye ebalulekile yokuphathwa kwekhanda.
Okwenza Ukungaboni Kuvele Kwenzeka Ngemva Kokuhlukunyezwa Kwekhanda
Abacwaningi baye babona izinqubo ezimbalwa eziholela ekusongeni emva kokuhlukunyezwa kwekhanda.
Ukulimala ezindaweni ezibuchopho ezilawula imijikelezo yokulala kungase kuhlotshaniswe ngokuqondile nokuphazamiseka kokulala.
Izinga le-Circadian lithumela izimpawu emzimbeni uma sekuyisikhathi sokuvuka, futhi sekuyisikhathi sokulala.
Ukuvuka nokulala kulawulwa yizinhlobonhlobo zama-neurotransmitter ezihlanganisa i-histamine, i-orexin ne-gamma-aminobutyric acid (i-GABA). Lezi nezinye izinzwa ze-neurotransmitter zivuselela ubuchopho noma zivimbele ukuvuka okuholela ekulele.
Enye inkolelo ukuthi emva kokulimala kobuchopho, ubuchopho abukhiqiza ama-neurotransmitter afanele ngesikhathi sokulala esifanele. Kungase kube nezinkinga zokuxhumana, okusho ukuthi uma amangqamuzana omzimba elimala awakwazi ukuphendula kahle ngokulala nokuvuka kwama-neurotransmitters.
Lokhu kusho ukuthi ubuchopho abukhiphi kumodi yokulala noma alondolozi ubuthongo. Imijikelezo yokulala nayo iyathinteka, kanye namaphethini ashintshile okunyakaza okusheshayo kwe-Eye (REM) okuhlobene nokuphupha.
Imibandela Efakazelayo
Ukucindezeleka ngemva kokuhlukunyezwa kwekhanda kuvamile kakhulu. Lapho ukucindezeleka kukhona, izinga lokulala nokulala likhuphuka. Lokhu kuyiqiniso ikakhulukazi kubantu abaye babhekana nokuhlukumezeka okukhulu kwekhanda okuholela ekucabangeni nje. Noma yisiphi isikhathi kukhona ukucindezeleka okuhlobene kubalulekile ukufuna ukunakekelwa kwezokwelapha nokwengqondo.
Imithi esetshenziselwa ukuphatha izimpawu zokuhlukumeza ikhanda ingaphazamisa ukulala okujwayelekile. Ukulala nakho kuphazamiseka uma kukhona ubuhlungu.
Uma ubuthongo bekhona kukhona ukuhlolwa okuphelele kwezokwelapha okudingekayo ukuze kunqume ukuthi kukhona yini ukuziphatha okuqondile noma ukwelashwa okufaka inkinga kule nkinga. Ukubona udokotela oqeqeshwe ekuqondeni nasekulawuleni zonke izinhlobo zokulimala kwengqondo ngumqondo omuhle.
Ukwelashwa kwe-Head Injury Insomnia
Ukwelashwa kokuziphatha kwengqondo (CBT) kuye kwaba usizo kwabanye ngokulimala kobuchopho okuhlobene nokuleleka. Ezinye izakhi ze-CBT zihlanganisa amathrekhi ahlanzekile okulala, okusho izikhathi ezivamile zokulala nokuvuka ekuseni.
Ngaphezu kwalokho, imisebenzi yokugqugquzela idinga ukulawulwa nokunciphisa ngaphambi kokulala. Uma ubuchopho busuvele budidekile mayelana nesikhathi sidinga ukuphaphama ngokuhambisana nokuphumula, ukubukela i-movie ejabulisayo noma ukusebenzisa kahle ngaphambi kokulala isikhathi kungaphazamisa izimpawu zokulala.
I-caffeine evela kuyo yonke imithombo kuhlanganise ikhofi, itiye, ushokoledi neziphuzo zamandla kufanele kugwenywe ngesikhathi se ntambama.
Umhlinzeki oyinhloko kanye nomchwepheshe ohilelekile ekwelapheni ukulimala kwekhanda lokuqala kufanele bahileleke ngenkuthalo ukuze bakwazi ukuqedela ukubuyekezwa okuphelele kwemithi ebangela ukulala, ukuxilonga noma yiziphi ezinye izimo ezithintekayo nokuthuthukisa uhlelo lokusiza ubuchopho babuye bafunde ukulala okuvamile futhi vuka imijikelezo. Ukulimala kwekhanda ngalinye kuyingqayizivele, ngakho-ke ukubona udokotela kanye nodokotela oqeqeshiwe oqeqeshiwe eqeqeshiwe ekwelapheni ubuthongo ngemuva kokulimala kobuchopho kunconywa.
> Imithombo:
> Lucke-Wold, BP, Smith, KE, Nguyen, L., Turner, RC, Logsdon, AF, Jackson, GJ, & ... Miller, DB (2015). Ukubukeza: Ukuphazamiseka kokulala kanye ne-sequelae ehlobene nokulimala kobuchopho obuhlungu. I-neuroscience kanye nokubuyekezwa kwe-Biobehavioral , 55 68-77. doi: 10.1016 / j.neubiorev.2015.04.010
> Quinto, C., Gellido, C., Chokroverty, S., Masdeu, J., 2000. I-posttraumatic yokuphuza isifo se-sleep syndrome. I-Neurology 54, 250-252
> Stocker, RP, Cieply, MA, Paul, B., Khan, H., Henry, L., Kontos, AP, Germain, A., 2014. Ukulimala okuhlobene nokulwa nokulwa nokuhlukumeza kwengqondo kuthinta umzimba ubuchopho be-glucose ngesikhathi sokulala kwe-REM kuma-veteran asezempi. I-Neuroimage 99,207-214.