Ingabe Kufanele Uthathe Amaphilisi Okulala?
Abantu Ababuhlungu Musa Ukulala Njalo
Ngiyaqiniseka ukuthi akudingeki ngikutshele ukuthi uma ubhekene nosizi noma ubuhlungu bokubuyela emuva, usengozini yokulala ubuthongo. Empeleni, kusemthethweni - i-National Sleep Foundation, ngo-2015 i-Sleep in America Poll, ithole ukuthi abantu abangu-63% ababuke ababenokuhlupheka okungapheli (kanti abantu abangu-55% abanezinhlungu ezibuhlungu, okungukuthi, ezinsukwini ezingu-7 zokugcina) babika ukuthi izinga labo lokulala lalibi.
I-Polls's Poll yembula nokuthi nakuba abantu abangu-6% ababuzwa (abangazange babe nobuhlungu noma babe nobuhlungu obukhulu kuphela) babhekwa ukuthi banezinkinga zokulala, inani lahlelwa ngamaphesenti angama-23% ekuhluphekeni okungapheli kwabantu.
Ngokwesilinganiso, i-Foundation ithi, abantu ababuhlungu obungapheli balahlekelwa cishe imizuzu engama-42 yokulala okungenzeka babe nayo. (Lokhu kubizwa ngokuthi "isikweletu sokulala.") Isikweletu sokulala siwumqondo ofanele ngoba ingxenye eyodwa yokwelashwa kokuqwashisa ihlanganisa ukukhubazeka kokusebenza kwakho ngosuku noma emva kokulala ebusuku. Angazi ngawe, kodwa uma ngilahlekelwa yisikhathi sokuphumula okugcwele ebusuku, angizizwa ngizizwa ngingenangqondo futhi ngingazihlanganisi ngosuku olulandelayo, kodwa ukuthatha izinqumo nokuziphatha kwami kungathinteka.
Ingabe Ukuphuza Amaphilisi Kuyimpendulo?
Iqiniso libuhlungu futhi ukulala kuhlangene futhi ubuhlobo buyinkimbinkimbi. Kodwa uma ubhekana nobuhlungu obungapheli bomgogodla, ingabe lokhu kusho ngokuzenzakalelayo ukuthi kufanele uphendule amaphilisi okulala ukuze uthole isikhathi esilahlekile sokulala?
Kuyavunywa, umqondo wokuthi "unginike iphilisi ngoba lokho" kuyalinga kakhulu lapho ukulala kungahle kwenzeke kwabanye, kodwa leli qhinga linento embalwa ephikisana nayo.
Ama-Marketing Tactics
Ngo-2006, i-New York Times ibike ukuthi izikhwama ezingaba yizigidi ezingama-42 zemithi yokulala zakhishwa ngonyaka ka-2005. Lesi sihloko sixoxa ngendlela abathengisi bezokwelapha ababheke ngayo futhi bazuze ekubonweni komphakathi ukuthi "indlela yokuphila yansuku zonke" ikhululekile.
I- NYT ithi abakhiqizi bezidakamizwa basebenzisa amasu afana nesibhamu sokukhangisa, ukukhangisa ekuchazeni odokotela, nemikhankaso ephelelwe isikhathi sokuvezwa kwenkathi yakamuva ye-TV Show Desperate Housewives.
Ungamkhathazi Udokotela Wakho Mayelana Nokushona Kwakho - Uyabhekana
Esikhathini somhlahlandlela womtholampilo ka-2008 (isikhombiso isisombululo esisekelwe ekubonisweni odokotela angasebenzisa njengendlela yokubhekisela lapho ehlonza futhi ephathwa ngesimo sezokwelapha) esashicilelwa kuyi- Journal of Clinical Sleep Medicine , abacwaningi bathi ukuleleka kunezimbangela nezimpawu ezihlukahlukene , okwenza "ukuhlolwa nokuphathwa kokulala okungapheli okufuna isikhathi somtholampilo."
Iziguli eziningi zikhononda odokotela bazo baxoshwa isikhathi, ngakho-ke lo mthwalo owengeziwe wokuzikhandla ungabangela ukuxilongwa okungalungile. Futhi ngaphandle kokuxilongwa okuqondile, ungase ungatholi ukwelashwa okuphumelelayo noma ukwelashwa okuphumelelayo.
Uphi Ucwaningo Oluthi Izidakamizwa Zenza Umsebenzi Olungcono?
Ungacabanga ukuthi uma udokotela wakho ebeka imithi, ukuyisebenzisa kungaba yinto ephephile futhi ephumelelayo. Ngeshwa, lokhu akulona iqiniso ngaso sonke isikhathi, ikakhulukazi uma kwenzeka ama-opioids. I-opioids yizidakamizwa, ngakho-ke lapho, ubeka ingozi yokuba umlutha uma uthembela kuzo kakhulu, noma uma - nganoma yisiphi isizathu-ungathathi ngokusho kokuqondiswa nodokotela noma wezokwelapha.
Futhi nakuba odokotela abaningi beka opioids yokulala, okungenani ukubuyekezwa okulodwa kwezifundo zezokwelapha bathola ukungabi nobufakazi bokuthi basebenza kahle kangakanani. I-Mystakidou, et al., Kusibuyekezo sabo esithi "Ukwelashwa kokubuhlungu okungapheli ngama-opioid asebenza isikhathi eside nemiphumela yokulala," kuphawula, "kukhona ubuhlungu obumangalisayo bemininingwane emiphumeleni ye-opioids ekulele."
Kwesinye isibuyekezo, i-Schutte-Rodin, et. Al, wathola ukuthi ukwelashwa okuzimele kwengqondo (CBT), okuyindlela yokwelashwa yesikhashana esisiza abantu ukuba babhekane nobuhlungu babo (noma ezinye izinhlobo), bephumelela kuphela ngaphandle kokuhambisana nemithi yokulala njengoba nje izidakamizwa zithathwa ngesikhathi esifanayo.
Abalobi bangezela ukuthi izidakamizwa kanye ne-CBT babelana ngezinhloso ezifanayo njengezokwelapha: ukuthuthukisa izinga lokulala nobungako, ukuthuthukisa umsebenzi wakho wosuku, nokwandisa isikhathi sokulala esiphelele.
Okuhlobene:
- Kwenzekani ku-CBT Session?
- Ukwamukela Ukwelashwa Nokuzibophezela (ACT) Yokuphatha Ubuhlungu
- Ingabe kufanele Uqashe Umqeqeshi wezeMpilo nge-Pain Back Back?
- Indlela Yokuvikela Umhlane Wakho Uma Uphuma Embhedeni
Qala Ukubuyisela Ukulala Kwakho Manje
Izindaba ezinhle kukho konke lokhu, ngokusho kwe-Sleep Foundation, ukuthi uma wenza ukulala ubaluleke kakhulu futhi ukhuthazwa ngempela, ungaphinda ufike kumaminithi akho alahlekile angama-36. I-Sleep Foundation iphakamisa ukuhlala kude ne-caffeine nokuphuza utshwala eduze kokulala nokusebenzisa amasu okuphumula.
Funda mayelana nokunciphisa ukucindezeleka okugxile ekucindezelekeni kokugula okungapheli.
Imithombo:
I-Mystakidou K1, u-Clark AJ, uFischer J, uLam A, uPappert K, u-Richarz U. Ukwelapha ubuhlungu obungapheli ngama-opioid asebenza isikhathi eside nemiphumela yokulala. I-Pain Pract. 2011 Meyi-Jun;
I-National Sleep Foundation. Ubuhlungu nokulala. Iwebhusayithi ye-National Pain Foundation. Kufinyelelwe ngo-Dec 2015 https://sleepfoundation.org/sleep-disorders-problems/pain-and-sleep
USawulu, uStephanie. Ukuqopha Ukuthengisa Amaphilisi Okulala Cabanga Ukukhathazeka. I-New York Times. NgoLwesibili, ngoFebruwari 7, 2006.