Ukwelashwa kokungafihli kuhlanganisa amaphilisi okulala kanye nokwelapha kwe-CBTI
Ukukhathazeka ukuwa noma ukulala kungabangela ukucindezeleka okukhulu. Uma kwenzeka njalo, lokhu kubizwa ngokuthi ukuleleka . Uma uzithola unenkinga yokulala, ungase ufune isixazululo ngendlela yokulala amaphilisi. Iziphi amaphilisi okulala kanye nemithi yokwelapha ongayithatha uma ungeke ulale? Zikhona izindlela zokwelapha ezitholakala ekhaya?
Kufanele ubone nini udokotela? Funda ngezinye zezindlela zokwelapha ezingakusiza ekugcineni ulale, kufaka phakathi indima yokwelapha ukulala okungukuthi i-CBTI.
Izwi nge-Insomnia
Ukungalahleki kuyisifo esivame kakhulu sokulala, okuthinta cishe wonke umuntu esikhathini esithile ekuphileni kwabo. Kungenzeka kube khona isikhathi esifushane futhi kuhlobene nokucindezeleka okubonakalayo, lapho kubhekwa khona ukuleleka okukhulu . Inkinga yokulala ubusuku ngaphambi kokuhlolwa okukhulu yisibonelo.
Nokho, lezi zinkinga zingase zibe nesimo esingapheli esingakushiya ukucindezeleka okukhulu. Ukulala okungapheli kwenzeka okungenani ubusuku obubusuku ngeviki futhi kuqhubeka okungenani izinyanga ezintathu. Kunoma ikuphi isimo, ungase ube nesithakazelo ekufundeni ngezindlela zokugcina ukulala, kuhlanganise nokusetshenziswa kwamaphilisi okulala.
Izifo Zasekhaya Zokukusiza Ulale
Abantu abaningi abanokuqwashisa banethemba lokulungisa ngokushesha. Kungaba kuhle uma ungenza okuthile, noma uvele uthathe okuthile, ukukusiza ukuba ulale.
Lezi zinketho ezifisayo zingase zibheke ekulaleni amaphilisi ongazithatha, ukudla ongadla, noma iziphuzo ongayiphuza.
Kokubili manje nangesikhathi esidlule, abantu baye badla utshwala obuncane ukuze basize ubuthongo. Lezi "ebusuku" (okubhekiselwe ezihlokweni ezingenasici ezigqoke ngesikhathi sokulala ukunciphisa ukushisa komzimba) kungabantu abathile, isikhathi sokulala .
Kodwa-ke, manje siyaqonda ukuthi utshwala awusizo usizo oluhle lokulala. Njengengcindezi yobuchopho, kungenza uzizwe ulele ngokwandisa amazinga e-adenosine. Noma kunjalo, ubuthongo obangela ukuhlukaniswa nokuphazamiseka. Ikhumbuza ukulala kwe-REM, okubonakala ngokuphupha okucacile. Ubuthongo obwenzekayo ekugcineni abuqabuli futhi bungabangela izimpawu zokunqotshwa kokulala . Ngaphezu kwalokho, ukusetshenziswa kotshwala kungaholela engozini yokwanda kwe-apnea yokuvimbela ukulala ngenxa yokuphumula kwemisipha yomoya. Ngakho-ke, ukusetshenziswa kweziphuzo ezidakayo ukusiza ngokulala akukhuthazwa.
Ungase uhlasele ikhishi ufune ezinye izinto ukukusiza ulale. Mhlawumbe ingilazi yobisi olufudumele? Kuthiwani ngesangweji le-turkey, eligcwele imakhemikhali ekhuthaza ukulala ebizwa ngokuthi i-tryptophan? Ngisho ingilazi yokuphuza itiye "yokulala" ingase ibonakale ilinga.
Kufanele uqaphe uma ukhetha ukudla noma ukuphuza okuthile ukukusiza ukulala. Noma yimiphi imikhiqizo equkethe i-caffeine evuselelayo kufanele, njengalokhu umthetho, igwenywe. Ngakho-ke, gwema ikhofi, itiye le-caffeinated, ushokoledi, neziphuzo zamandla. Ngaphezu kwalokho, ezinye izikhetho zingase zingathandeki. Ungase ungafuni ukudla ukudla okukhulu, ukudla okwesibhakabhaka, noma imikhiqizo ye-tomato njengoba ungase uphonse ukuqubuka kokuhlwa ebusuku.
Ukusetshenziswa kokudla kudala ukukhululwa kwe-insulini, okungase kukhuthaze ukuvuka.
Kukhona ukudla okungaduduzayo, futhi lokhu kungakufaka engqondweni ehle kakhulu ukuze ulale. Ngokuvamile, isidlo sokulala ngeke sikwazi ukukuphumula ekuphumuleni komsindo ebusuku, noma kunjalo. Kukhona ukudla okunye okungase kusebenze kakhudlwana. Ukudla okunye, okufana ne-turkey, kuqukethe i-tryptophan. Uma uyidla, umzimba wakho uwuguqula ku-neurotransmitter okuthiwa i-serotonin. Amazinga aphezulu we-serotonin ngaphakathi kobuchopho bakho, angenza uzizwe ulele. Kukhona nokudla (njengama-cherries e-tart) aqukethe amanani aphansi we-melatonin, i-hormone ebalulekile ekulawuleni isikhathi sokulala esibizwa ngokuthi isigqi se - circadian .
Noma kunjalo, i-melatonin equkethwe ekudleni akuncane kangangokuthi kuzodingeka udle ingxenye enkulu yokudla ukuze ubone noma yimuphi umphumela.
Ngokufingqa, imiphumela yokugqugquzela ukulala nokudla iziphuzo ziphansi futhi akunakwenzeka ukuba ngcono kakhulu ikhono lakho lokulala. Ngaphezu kwalokho, ukusebenzisa utshwala noma i-caffeine kuyoba nomthelela ophazamisayo ebuthongweni bakho. Ungase uzilungiselele ukukhwabanisa ebusuku uma udla ukudla okungalungile kuseduze nokulala. Ngenxa yalokho, kungase kudingeke uvule kwezinye izinketho.
I-Over-the-Counter Amaphilisi Okulala
Abantu abaningi baphendukela kumaphilisi okulala ukusiza ekushintsheni ukulala. Uma ungeke ukwazi ukulala, ungase uqale ngokuhlambalaza ikhabhinethi yakho noma ngokuvakashela ishalofu lakho lendawo ekhemisi. Imikhiqizo eminingi ifuna ukunikeza ukukhululeka okusheshayo kobunzima bokulala, kodwa ngeshwa, bambalwa abangaphumelela ezithembisweni zabo.
Amaphilisi okulala ngokweqile amakhompiyutha ngokuvamile akhuthaza ukulala njengethonya elibi. Isibonelo, imithi equkethe i- "PM" egameni lomkhiqizo ngokuvamile i- diphenhydramine njengesithako esisebenzayo. Kufanayo okufanayo nomkhiqizo othengiswe njengeZzzQuil. I-Benadryl (igama elivamile yi-diphenhydramine) i-antihistamine esetshenziselwa ukwelapha izidakamizwa futhi ingabangela ubuthongo. Le mithi ingase ibe umkhuba, ayikhuthazi ukulala okuvamile, futhi ayinconywa njengezokwelapha ukulala okuqhubekayo.
Enye i-hormone ejwayelekile eyenziwa ngokuthi i-melatonin. Lokhu kungasiza uma ukubola kwakho kungenxa yokungahambisani kahle kwesigqi sakho sangaphakathi . Kubalulekile ukulandela imiyalelo yokuthi ungasebenzisa kanjani i-melatonin . Akufanele kuthathwe ngesikhathi sokulala ukuze uphathe inkinga yangaphakathi, isibonelo, njengoba isikhathi sokusebenza kwayo sephuzile futhi ngeke siqale ukusebenza amahora amaningana.
Amaphilisi Okulala Ngomuthi
Uma ukulala kwakho okuqhubekayo kuqhubeka naphezu kokuzama imithi eminingi, ungase ubone udokotela wakho futhi uxoxe ngezidakamizwa zokulala ezidakamizwa. Kunezigaba ezimbili ezinkulu zamaphilisi okulala, labo abasemndenini wemithi ebizwa ngokuthi i- benzodiazepines kanye nalabo abangekho. Uhlu lwamaphilisi okudokotela lubandakanya:
- I-Ambien (i-zolpidem) -Iphilisi elele kakhulu yokulala, i-benzodiazepine receptor agonist esebenza ukuthuthukisa imiphumela ye-GABA ngaphakathi kobuchopho. Iyanciphisa isikhathi esilinganiselwe sokulala ngamaminithi angu-5 kuya kwangu-12 futhi kwandisa isikhathi sokulala isikhathi eside ngamaminithi angu-29. Kungase kuhlotshaniswe nokulahlekelwa kwememori okungapheli kanye nokuziphatha okuhlobene nokulala.
- I-Belsomra (i-suvorexant) -Ivimbela isignali yokuvuvukala eyenziwe ngamakhemikhali ebuchosheni obubizwa nge-orexin (noma i-hypocretin). Iyanciphisa isikhathi esilinganiselwe sokulala ngamaminithi angu-8 futhi kunciphisa isikhathi esivamile sokuhlala siphapheme ebusuku ngamaminithi angu-16 kuya kwangu-28.
- I-Estazolam (i-ProSom) -Umuthi we-benzodiazepine othuthukisa i-GABA. Kukhona amanani aphezulu okuhlukumeza kanye nenengozi eyengeziwe yokuwa, i-delirium, nezinkinga zememori yesikhathi eside. Ingozi yokudlula ngokweqile nokuhoxiswa ingase ibe ngaphezulu.
- I-Halcion (triazolam) -Like estazolam, imithi ye-benzodiazepine. Iyakwazi ukwenza okufanayo nezingozi, futhi kungenzeka ukuthi akuyona into yokuqala yokusebenzisa njengesiza sokulala.
- I-Intermezzo (zolpidem) -Ngokufanayo ne-Ambien njengoba iqukethe isithako esifanayo esisebenzayo, kodwa nge-half-life-life short, le mithi ingathathwa phakathi nobusuku ngokuvusa.
- I-Lunesta (i-eszopiclone) -Eminye imithi esebenza njenge-benzodiazepine receptor agonist, itinciphisa isikhathi esilinganiselwe kuthatha ukulala ngamaminithi angu-14 futhi kwandisa isikhathi sokulala isikhathi esingamahora angu-28 kuya kwangu-57. Umphumela owodwa oyingqayizivele uyinambitha yensimbi (ithusi) emlonyeni.
- Ukubuyisela kabusha (i-temazepam) -Khona imithi ye-benzodiazepine, inezingozi ezifanayo zokuwa, ukudiliza, izinkinga zememori yesikhathi eside, nokukwazi ukudlula ngokweqile nokuhoxiswa.
- I-rozerem (ramelteon) -Lesi sidakamizwa sisebenza ngokukhethekile ukuthuthukisa imiphumela ye-melatonin, i-hormone yokulala yemvelo yengqondo. Iyanciphisa isikhathi esiphezulu sesikhathi sokulala ngamaminithi angu-9.
- Silenor (doxepin) -I-anti-depressant, ingasiza ekutholeni ukulala ngokuzithoba.
- I-Sonata (i-zaleplon) -Nciphisa isikhathi esilinganiselwe kuthatha ukulala ngemizuzu engu-10. Ngeshwa, i-metabolized ngokushesha futhi ingahle igule kungakapheli amahora angu-4. Lokhu kungenza kukhangele ukuvusa okwenzeka ebusuku, noma kunjalo.
- I-Trazodone- Omunye omdala wokudambisa okweqile, kunciphisa isilinganiso esilinganiselwe sesikhathi esithatha ukulala ngemizuzu engu-10 futhi isilinganiso esiphezulu sesikhathi siphapheme ebusuku ngamaminithi angu-8. Kusetshenziswa kakhulu kubantu asebekhulile, kepha akufundanga kabanzi ngemiphumela emibi.
Njengoba ungatshela, kunezinhlobo ezihlukahlukene zokukhetha. Iphilisi ngalinye lokulala linemiphumela emibi ehlukile futhi kungase kube usizo ezimweni ezehlukene. Amaphilisi okulala akufanele asetshenziswe ngokuhlanganiswa ngaphandle kokuphathwa kwezokwelapha futhi akufanele asetshenziswe ngotshwala. Lokhu kwandisa ingozi yokudlula ngokweqile, ukuphefumula ukuphefumula nokufa. Ukuze ucacise ukuthi imithi ingahle ibe yinto engcono kakhulu ngesimo sakho, kufanele uxoxe ngalezi zindlela nodokotela wakho.
Indlela Yokugwema Ukulala Amaphilisi
Kwabanye abantu, ukusebenzisa amaphilisi okulala akuyona inketho enhle. Abanye abantu bathatha ezinye izidakamizwa ezingase zihlanganyele nabo. Uma ukhulelwe, ngeke uthande ukuthatha okuthile okungase kulimaze ingane yakho. Abanye bakhathazeke ngokuthi kungenzeka yini ukulutha noma ukuthembela emaphilisi okulala. Ngaphezu kwalokho, abanye abantu abathandi imiphumela emibi yokulala amaphilisi.
Kungakhathaliseki ukuthi kungani unquma ukungathathi iphilisi yokulala, ngenhlanhla, unezinye izinketho zokuphatha ukulala kwakho. Uma ungafuni ukuthatha noma yini ukukusiza ukulala, ungasebenza ekushintsheni imikhuba yakho yokulala. Imihlahlandlela yokuthuthukisa ukuhlanzeka ubuthongo ingenza kube lula ukulala. Njengengxenye yalokhu, kufanele ugcine isikhathi sokulala njalo nesikhathi sokuvuka ukusiza ukuqinisa isigqi sakho semvelo. Kufanele ugweme ama-naps phakathi nosuku ngoba lokhu kungase kunciphise isifiso somzimba somzimba wakho sokulala (okubizwa ngokuthi i-sleep sleep). Kubalulekile futhi ukunciphisa isikhathi ohlala uphapheme embhedeni, inqubo ebizwa ngokuthi ukulawula ukuvuselela .
Ngaphezu kwalokho, kunezinye izindlela zokwelapha ukuleleka njengokuphumula, i-biofeedback, ne-aromatherapy. Ungase ubone isazi sengqondo futhi ufunde izindlela zokubhekana nokucindezeleka nemizwa emibi engase ihlobaniswe nokulala. Ungakwazi ukuguquka ukuze ulale kalula ngokusetshenziswa kwezithombe eziqondisiwe, ukuphumula kwemisipha okuqhubekayo, nezinye izifo. Ngaphezu kwalokho, ukusetshenziswa kwama- aromatherapy okujwayele futhi okududuzayo kungakusiza ukuba ulale ubuthongo.
Ngifanele Ngibona Kanjani Udokotela?
Nakuba ungase ufune ukuthatha into ngokushesha ukuze ikusize ulale uma unesifo sokulala, kungase kube khona ukuphumula okusheshayo. Uma ukulala kwakho kuqhubeka, ungadinga usizo olwengeziwe. Uma ungakwazi ukuthola ukuthi yini ebangela ukulala kwakho, futhi ulindele ukuthi izoxazululwa, ungase uthathe isinqumo sokukukhuthazelela. Isibonelo, uma ufundela ukuhlolwa futhi unenkinga yokulala, lokhu kungenzeka ukuthi uthuthuke uma ukuhlolwa kudlula.
Ngezinye izikhathi inkinga yokulala ubuthongo iba yinto ephikisanayo noma ephindaphindiwe. Uma ubunzima bokuwa noma ukulala buba yinto ephazamisayo empilweni yakho, ungase ufise ukwenza okuthile ngakho. Uma uzithola uzizwa ucindezelekile noma uzibulala ngenxa yokulala kwakho, khona-ke kubalulekile ukuthi ufune usizo. Ungase uqale ngokukhuluma nodokotela wakho oyinhloko mayelana nokukhathazeka kwakho. Uma kunesidingo esengeziwe esiyinkimbinkimbi esidingekayo, ungathunyelwa ochwepheshe bokulala. I-apnea yokulala engavimbisani iyimbangela evamile yokulala ukulala, ikakhulukazi uma ihambisana nokuvuswa, futhi lokhu kungadinga ukwelashwa kwayo.
Izwi elivela
Abantu abaningi abanesifo sokulala bangakwazi ukufunda ukulala ngokujwayelekile ngaphandle kokusebenzisa amaphilisi okulala. Kwezinye izimo, kubalulekile ukuhlonza isifo sokulala esingase sibe nomthelela, njenge-apnea yokulala. Abantu abaningi bayothola ukuguqulwa okuhloswe njengengxenye yocwaningo lokuziphatha lokungazinzi ( Uhlelo lwe- CBTI) , olunikezwa ngencwadi, inkambo ye-intanethi, i-workshop noma isigaba, noma ngokuhlangana nesazi sengqondo.
Ngisho noma ukuleleka kungapheli amashumi eminyaka, kungasombululwa ngokuqondiswa kochwepheshe bezokwelapha. Finyelela ukuthola usizo oludingayo-futhi unganqikazi ukufinyelela ngaphezu kwamaphilisi nemithi kadokotela esetshenziswa kaningi njengendlela yokuthuthukisa ukuleleka.
> Imithombo:
> Imfundo yesineke: Ukwelashwa kokungazinzi (Ngaphandle kwezisisekelo). UpToDate .
> Sateia MJ et al . "Umhlahlandlela Wokusebenza Ngokwemitholampilo we-Pharmacologic Treatment of Chronic Insomnia in Adult: I-American Academy of Sleep Medicine Guideline Practice Guideline." I- Journal of Clinical Sleep Medicine . 2017; 13 (2): 307-349.
> Izinkinga zokulala: Ekujuleni. Isikhungo sikaZwelonke seMpilo eQinisekayo neYokubambisana .