I-paradoxical igama elingase lisetshenziswe ngokweqile endaweni yomuthi wokulala: kusebenza esimweni sokulala, okuhlangenwe nakho kokuqwashisa okubonakaliswa ukungaqondakali kwezwe lokulala, ngisho nokuphathwa kokwelapha kokulala. Ukulala okuphazamisayo kungenye yezinto ezimbili ezibalulekile zokulala futhi okuphawulekayo ngokuba khona kwemisindo ye-eye ngokushesha (REM). Thola amaqiniso kulesi sigaba sokulala nesifo sokulala esaziwa ngokuthi i-paradoxical insomnia.
Futhi funda ukuthi inhloso ye-paradoxical isebenza kanjani ukuphatha ukuleleka.
Yini Echaza Ukulala Kwama-Paradoxical?
Eyaziwa nangokuthi ubuthongo be-REM noma ukuphupha ukulala , ukulala okuphazamisayo kuyisigaba sokulala esicacile ngokusebenza okukhulu kobuchopho ku-forebrain kanye ne-middlebrain. Kubonakala ngokuphupha nokungabikho kwemishini ngaphandle kwemisipha yamehlo kanye ne-diaphragm. Kwenzeka ngezikhathi eziningana ngesikhathi sokulala, futhi ihamba phambili ekuseni, kodwa ngokuvamile ihlanganisa ingxenye encane kunazo zonke zomjikelezo wokulala.
Ngesikhathi ubuthongo obunzima, imisipha yethu ikhululekile ukuze singenzi amaphupho ethu. Uma lokhu kungaphumeleli, ukukhubazeka kokuziphatha kwe-REM kungalala .
Ukuphazamiseka ukuthi yize ubuchopho busebenza kakhulu ngesikhathi sokulala kwe-REM, kudla amandla amaningi, umzimba uhlala ungasebenzi.
Kuyini Ukushona Okumangalisayo?
Ukuqwashisa kuchazwa ngokuthi ubunzima bokulala futhi kuvame ukukhushulwa umzamo ohlobene nokulala.
Ukuqwashisa ngokweqile kuyisimo esingavamile lapho abantu behlukumeza khona ukuthi kuthatha isikhathi esingakanani ukuthi balele nokuthi balele isikhathi esingakanani. Bangase bacabange ukuthi balele nje amahora ambalwa, noma ngabe sebelele iminyaka eyisikhombisa noma eyisikhombisa. Abantu abanalesi sifo baqaphela kakhulu indawo abahlala kuyo ngenkathi belele, bephakamisa ukuthi bangashintsha kaningi phakathi kokulala, isigaba sokulala 1 nokuvuka.
Ngosuku olulandelayo bazizwa bengalali. I-Melatonin, imishanguzo engaphezu kwemithi equkethe i-diphenhydramine, futhi izidakamizwa zokulala-amandla okulala (njenge-Ambien noma i-Lunesta) zingakwazi ukubhekana nezibonakaliso zokuntula ukushona okungahle kwenzeke.
Ukuntula ukushona komzimba kubonakala kungavamile ngoba ngenkathi ubuthongo buthinta cishe amaphesenti angu-35 abantu, amaphesenti angaphansi kwamahlanu alawo maqiniso abhekwa njengama-paradoxical.
Ezimweni ezijwayelekile zokulala, uma uzama ukulala, ngeke kwenzeke. Kodwa kuthiwani uma uzama ukuhlala uphapheme? Ukusetshenziswa kwemikhuba yokuziphatha ebizwa ngokuthi i-paradoxical intanethi yokulala ubuthongo ingasiza.
Izinguquko zokuziphatha zingathuthukisa ukulahla
Kunezinhlobonhlobo zokungenelela kokuziphatha okungaphumelela ekuphatheni ukulala okungapheli. Lezi ziqashwe ngokuhlanganyela njengengxenye yohlelo oluhlelekile olubizwa ngokuthi i- cognitive therapy for the sleepiness (CBTI). Ezinye zalezi zinguquko zithembele ekuguquleni indlela ocabanga ngayo noma ukubona isimo, into eyaziwa ngokuthi ukwelashwa kwengqondo. Enye yezinketho ezinjalo kuyinjongo eyinqaba.
Kuyini Inhloso Eyingqayizivele?
Ukuphazamiseka kuchazwa njengesitatimende esingase sibonakale singenangqondo noma singenakuphikisana, kodwa uma siphenywa noma sichazwa singase sisekelwe kahle noma siyiqiniso.
Enye into ephazamisayo yokuntula ukulala yiyo ukuthi ngokuhlala kamuva, ungase ulale ngokushesha futhi ulale kangcono. Kungenzeka ukuthi usebenzise umzamo ohambisana nokulala kwakho, okuvame ukuqhubeka nokulala nokulala, ngokuyinhloko ukuze kuzuze.
Inhloso yokuziqhenya yiyona ifomu noma ukwelapha okungaqondakali lapho ufunda ukubhekana nokwesaba ukuhlala uphapheme kanye nemiphumela engaba yingozi. Kungase kufundwe isazi sengqondo sengqondo, isifo sengqondo, noma udokotela oqeqeshwe ngomuthi wokulala . Inhloso ehlukumezayo iyasiza ekunciphiseni "ukukhathazeka kokusebenza" kokulala.
Njengengxenye yalokhu, ungase uhlole ngokulinganayo imiphumela yobusuku obumpofu bokulala emisebenzini yosuku.
Lokhu kulungiswa kwengqondo kunganciphisa ezinye izinkathazo mayelana nokulala ngokushesha ebusuku. Ngaphezu kwalokho, ungakwazi ngempela ukuhlala uphapheme ukuze ulale ngokushesha.
Inhloso Ye-Paradoxical Yenza Kanjani Ukushona?
Esikhundleni sokuzama ukuphoqa ukuba ulale-ngomqondo othile, ukwenza ngokufunwa-wena esikhundleni salokhu uhlale ungavuki ithemba ngaphandle kokuzama ukulala. Ngokuqeqeshwa, uyeka "ukuzama" ukulala (okungaze kusebenze). Ukuvuka ngokuthula kuyinto engamukelekile. Ukuphazamiseka kwengqondo, kuhlanganise namasu okuphefumula, ukuphumula kwemisipha okuqhubekayo, nokufanekiswa kwezithombe, kungase kube usizo.
Inhloso eyinqaba ingafinyelelwa ngokuhlala uphapheme uze uzizwe ulele futhi ulale. Susa umhlalaphansi ekamelweni lokulala bese ubeka izibani futhi ugcine indawo yokulala njengendawo ekwazi ukuphumula nokulala (ngaphandle kwemisebenzi efana nokufunda, ukubukela i-TV, noma ukukhanya ngokweqile noma umsindo). Themba ngokuthula ngamehlo akho ivaliwe. Esikhundleni sokugxila ekulaleni, zama ukuhlala uphapheme. Ngokumangazayo, ungathola ukuthi ulala ngokushesha kulezi zimo.
Ngakho-ke ukukhathazeka kokungakwazi ukulala ngaleyo ndlela kukhululeka kancane kancane lapho ufunda ukwamukela ukuthula okulindelekile njengendlela eyamukelekayo uma ulala.
Inhloso yokuziqhenya ingasiza ikakhulukazi kubantu abanesifo sokuqwashisa esibhekene nobunzima bokulala ekuqaleni kobusuku. Kuye kwaboniswa ukuthi iphumelele futhi ayikho izingozi zemiphumela emibi.
Ukusetshenziswa kwe-Paradoxical in Sleep Medicine
Ngakho-ke, isichazamazwi esichazayo singasetshenziswa ngezindlela ezintathu ezihlukene ngokubhekisela ezihlokweni zemithi yokulala. Lichaza isimo sokulala esaziwa kangcono ngokuthi ukulala kwe-REM. Libhekisela uhlobo lokuqwashisa lapho ubuthongo bungachazwa khona njengokuvuka. Okokugcina, kuyindlela ewusizo yokuziphatha lapho inhloso ngokuzenzekelayo iba umzamo wokuhlala uphapheme, kunokuba ulale. Kungakhathaliseki ukuthi isetshenziswa kanjani, ukuqonda ubuthongo kungathuthukiswa ngokuchaza lezi zinhlobo.
Izwi elivela
Uma udinga usizo olwengeziwe nge-insomnia yakho, thola isazi se-CBTI endaweni yakho futhi ekugcineni usiqede ukubola kwakho. Kungasiza futhi ukuba ube nokuhlolwa ngudokotela wezokwelapha oqinisekisiwe webhodi ongahlela ukuhlolwa okuqhubekayo nokwelashwa.
Umthombo:
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 6, 2017.