Kungase kuzwakale njengenhlaya noma umdlalo, kodwa uma uke wabhekana nokulahla ngemva kokuyeka amaphilisi okulala, ngeke uwuthole funny. Kuyini ukuleleka kokubuyisela? Funda ukuthi lesi simo senziwa kanjani ngokuyeka amaphilisi okulala (kufaka phakathi i-Ambien noma i-zolpidem, i-Lunesta, i-Benadryl, i-Klonopin, i-Ativan, nokuningi), ukuthi ihlala isikhathi eside kangakanani kuye ngokuphila kwesigamu, nokuthi ungakugwema kanjani futhi uphathe imiphumela emibi yakho ikhono lokulala.
Sibutsetelo
Ukwehla kokuleleka okuchazwayo kubhekene nobunzima bokuqala noma ukugcina ubuthongo obubi kakhulu kumongo wokuyeka ngokuphuthumayo amaphilisi okulala. Ukuntula ukulala kungase kubi nakakhulu kunanini ngaphambili, okuholela abanye ukuba baphelelwe ukulala okuphelele okuhlala amahora noma ukulala okungahle kube kubi ngaphezu kwezinsuku.
Izimbangela
Ukusetshenziswa kwamaphilisi okulala kuthuthukisa amakhemikhali asemvelo ekhona ebuchosheni nasesimweni sezinzwa. Ngokuya ngemithi, lezi zingase zihlanganise neurotransmitters njenge-GABA, i-serotonin, noma i-tryptophan, ne-hormone melatonin. Imithi eyodwa, i-Belsomra, ivimbela isignali yokuvuka ngokunikezwa nge-orexin (noma i-hypocretin). Uma iphilisi yokulala ihoxiswa ngokuzumayo, ubuchopho bushiywe ngephutha, cishe njengokuthi uthathe umbhoxo ophuma ngaphansi kwawo.
Izindlela zokulala nokuvuka zilindele ukuba khona kwamakhemikhali amachiza. Uhlelo lwakho lwangaphakathi lungase lube phansi-olulawulwa ngokwezinga elithile lokuphatha la mazinga amakhemikhali akhule.
Uma uyeka ngokuzumayo ukuthatha usizo lokulala, kukhona ukulahlekelwa okungahlawulwanga ekuqaleni. Lokhu kungaqondakala ngokwemibandela yokubekezelelana nokuthembela.
Uma othile ebekezelela imishanguzo efana namaphilisi okulala, athola ukuthi adinga imithi eyengeziwe ukuze athole umphumela ofanayo.
Isebenza kancane kancane futhi ingayeka ukusebenza ngokuphelele. Ngokuya ngemithi esetshenzisiwe, lokhu kungaholela ekuthembekeni ngokomzimba. Eminye yemithi yokwelashwa, kuhlanganise ne- benzodiazepines efana ne-Klonopin ne-Ativan, ingaholela ekutheni i-syndrome ihoxiswe uma ithathwa ngamanani aphezulu futhi ngokungazelelwe imile. Lokhu kungaholela ekuguquleni kwengcindezi yegazi kanye nokushaya kwenhliziyo futhi kungase kuveze nokuthunjwa.
Kudala Kanjani Ukuguqulwa Kwe-Insomnia Kugcine?
Ukuleleka kokungalawuleki kungenzeka kwenzeke ngokulandela ukusetshenziswa kwansuku zonke kwemithi yokulala, ikakhulukazi kumazinga aphezulu, uma ngokungazelelwe umiswe. Kungenzeka nanoma iyiphi yezinsiza zokulala ezingaphezu kwe-counter-the-counter. Ukuqina kwesibindi sokuphumula kungase kuxhomeke ekuzweleni kwakho ekuhoxisweni kwayo. Kungase kuqhutshwe ezinye izici ezithinta ukulala. Kuzophinde kube nokuhlangenwe nakho okukhulu kakhulu uma lesi sidakamizwa sinempilo encane, kanti amazinga awela ngokukhawuleza.
I-Half-Lives of Pills Pills
Ngokuvamile, isigamu sempilo yomuthi singase sinikeze isiqondiso esithile ngesikhathi sokulahla okubangelwa ukulahla. Ukuphila kwengxenye yesidakamizwa kungakanani isikhathi esithatha i-1/2 yesidakamizwa ukuba isetshenziselwe ukusebenza, ilahle amazinga ayo emzimbeni.
Isibonelo, uma izidakamizwa zine-half-life-half-life, amazinga ayo azowela ku-12.5% amazinga okuqala angakapheli amahora angu-12 (50% emahoreni angu-4, ama-25% amahora angu-8, no-12.5% emahoreni angu-12).
Ezinye zezinsiza zokulala ezivame kakhulu kanye nokuphila kwazo-hamba, phakathi kwabazali, zifaka:
- Benadryl noma diphenhydramine (amahora angu-3.4 kuya ku-9.2)
- I-Unisom noma i-doxylamine (amahora angu-10)
- Ambien , Ambien CR, noma ama-zolpidem (amahora angu-2.5 kuya kwangu-3.1)
- I-Lunesta noma i-eszopiclone (amahora angu-6)
- I-Sonata noma i-zaleplon (ihora eli-1)
- Silenor noma i-doxepin (amahora angu-15.3 wezidakamizwa zabazali, amahora angu-31 we-metabolites)
- I-Belsomra noma i-suvorexant (amahora angu-12)
- I-Trazodone (amahora angu-3-6 esigabeni sokuqala, amahora angu-5-9 esigabeni sesibili)
- I-Rozerem noma i-ramelteon (1-2.6 amahora omuthi womzali, amahora angu-2-5 ama-metabolites)
- I-Xanax noma i-alprazolam (amahora angu-11.2)
- I-Ativan noma i-lorazepam (amahora angu-14)
- I-klonopin noma i-clonazepam (amahora angu-20-50)
- I-Valium noma i-diazepam (amahora angu-30-60 ngomuthi womzali, amahora angu-30 kuya ku-100 ngametabolites)
Isidakamizwa esinesigamu esifushane sezempilo sizobe sesisuka ohlelweni lwakho ngokushesha futhi ukuleleka kwesibhamu kungase kube nzima futhi kuqale ngokushesha. Ngenhlanhla, izophinde ixazulule ngokushesha, ivame ukungena ezinsukwini ezimbalwa kuze kube ngesonto ngemuva kokuyeka imithi. Imishanguzo ehlala isikhathi eside ingase ingabi nalokhu okushiwo ukuleleka kokulahla, kodwa kungathatha isikhathi eside ukuthi lesi sidakamizwa sishiye ngokuphelele uhlelo lwakho. Lezi zidakamizwa cishe zingabangela imiphumela ehleliwe ye-hangover ekuseni.
Ukwelapha
Uma uthatha imithi yokungalali futhi ngokushesha nje uma uyeka ukulala kwakho kubuyele emuva, ngezinye izikhathi kubi kunanini ngaphambili, ungase uzibike ukuthi udinga ngempela isidakamizwa ukuze ulale. Le miphumela iphila isikhathi esifushane, ngokuvamile ixazulula ngezinsuku ezimbalwa kuze kube ngesonto. Kungaba usizo kakhulu ukunciphisa umthamo kancane kancane ngaphansi kokuqondiswa udokotela wakho. Lokhu kubaluleke kakhulu uma uthatha amanani aphezulu noma usebenzisa imithi ye-benzodiazepine.
Ungase ulingeke ukufaka imithi entsha kulowo oyekayo. Melana nalesi silingo. Kuba ngumdlalo we-shell ongapheli: ususe imithi eyodwa ukuze uthole entsha. Esikhundleni salokho, cabanga ukulungisa isikhathi sakho sokuhamba, uthole imizuzu engu-15-30 yelanga lapho uvuka, bese ulala lapho uzizwa ulele. Ngokubambezela isikhathi sakho sokulala nokuvinjelwa kokulala (kuphela ukuchitha isikhathi samahora angu-6 kuya kwangu-7 embhedeni) ngesikhathi sempikiswano, uzolala kalula futhi uvikele lemiphumela emibi.
I-ounce yokuvimbela ingadinga isisindo semithi. Ngokuvamile, kungcono ukugwema ukusebenzisa nsuku zonke amaphilisi okulala. Ungazivumeli ukuba ukwandise amanani, ikakhulukazi kunalokho udokotela wakho akuphakamisile kuwe. Zama ukungasebenzisi imithi eminingi ngesikhathi esisodwa futhi ungayisebenzisi utshwala njengoba lokhu kungase kuholele ekudleni ngokweqile nasekufeni.
Izwi elivela
Uma uthola ukuthi udinga amaphilisi okulala angaphezu kwamasonto amabili, khuluma nodokotela wakho mayelana nezinye izinketho, kuhlanganise nokusetshenziswa kwengqondo yokuziphatha engqondweni yokulala (CBTI) . Lokhu ukwelashwa kungasebenza kakhulu ukukusiza ukuba uthathe imithi ngenkathi ubeka amanye amakhono endaweni ukuze uvimbele ukuhlaselwa kwe-insomnia.
> Imithombo:
> I- Epocrate Rx Pro. Inguqulo 15.12, 2016. Epocrates, Inc. San Mateo, California.
> Qaseem A, et al . "Ukuphathwa kwe-Chronic Insomnia Disorder kubantu abadala: Umhlahlandlela Wokusebenza Ngokwemitholampilo Ku-American College of Physicians." U-Ann Intern Med . 2016; 165 (2) 125-133.
> Sateia MJ, et al . " Imihlahlandlela Yokuzivocavoca Emtholampilo Yokunakekelwa Kwe-Pharmacologic of Insomnia Ezingapheli Kubantu Abadala: I-American Academy of Sleep Medicine Guideline Practice Guideline ." I-Journal ye-Clinical Sleep Medicine . 2017; 13 (2): 307-349.