Amaphupho amabi

Iphupho elibi liphupho elibi eliveza imizwa enamandla yokwesaba, ukwesaba, ukucindezeleka noma ukukhathazeka.

Amaphupho amabi ngokuvamile aqala ngaphambi kweminyaka yobudala eyi-10 futhi avame ukubhekwa njengengxenye ejwayelekile yobuntwana. Zivame ukujwayeleka emantombazaneni kunabafana. Amaphupho amabi angadalwa imicimbi ebukeka njengejwayelekile, njengokuqala esikoleni esisha, ukuthatha uhambo, noma ukugula okuncane kumzali.

Amaphupho amabi angaqhubeka aze abe mdala. Zingaba ngenye yezindlela ubuchopho bethu obusingatha ngayo izingcindezi nokwesaba kwempilo yansuku zonke. Iphupho elilodwa noma amaningi esikhathini esifushane kungabangelwa:

• Umcimbi omkhulu wokuphila, njengokulahlekelwa othandekayo noma isehlakalo esibuhlungu
• Ukukhuphuka kwengcindezi ekhaya noma emsebenzini

Amaphupho amabi nawo angabangelwa ngu:

• Umuthi omusha obekwe ngumhlinzeki wakho wezokunakekelwa kwempilo
• Ukuhoxiswa kotshwala ngokungazelelwe
• Ukuphuza kakhulu utshwala
• Ukudla ngaphambi nje kokulala
• Izidakamizwa ezingekho emthethweni
• Ukugula ngomkhuhlane
• Izinsizakusebenza zokulala ezithengiswayo nemithi
• Ukuyeka izidakamizwa ezithile, njengamaphilisi okulala noma amaphilisi ezinhlungu ze-opioid

Amaphupho amabi aphindaphindiwe angaba uphawu lokuthi:

• Isifo sokuphefumula lapho ulele (i-apnea yokulala)
• I-Post-traumatic stress disorder (PTSD), engenzeka ngemuva kokuthi ubone noma uhlangabezane nesigameko esibuhlungu esasifaka usongo lokulimala noma lokufa
• Izinkinga zokukhathazeka ezinzima noma ukucindezeleka
• Inkinga yokulala (ngokwesibonelo, isifo sokuxinwa yisiyezi noma ukulala ngokwesifo)

Ukucindezeleka kuyingxenye evamile yokuphila. Ngamanani amancane, ukucindezeleka kuhle. Kungakugqugquzela futhi kukusize wenze okuningi. Kodwa ukucindezela ngokweqile kungaba yingozi.

Uma unengcindezi, cela uxhaso kubangani nezihlobo. Ukukhuluma ngalokho okucabangayo kungasiza.

Amanye amathiphu afaka:

• Landela inqubo ejwayelekile yokuzivocavoca umzimba, ngokuzivocavoca umzimba, uma kungenzeka. Uzothola ukuthi uzokwazi ukulala ngokushesha, ulale ngokujule kakhudlwana, futhi uvuke uzizwa uvuseleleke ngokwengeziwe.
• Nciphisa i-caffeine notshwala.
• Yenza isikhathi esithe xaxa sezintshisekelo zakho nezinto ozithandayo.
• Zama izindlela zokuphumula, njengezithombe eziqondisiwe, ukulalela umculo, ukwenza i-yoga, noma ukuzindla. Ngokuzijwayeza okuthile, lezi zindlela zingakusiza ukunciphisa ukucindezeleka.
• Lalela umzimba wakho lapho ekutshela ukuthi wehlise ijubane noma uthathe ikhefu.

Prakthiza imikhuba emihle yokulala. Lala ngasikhathi sinye ubusuku ngabunye bese uvuka ngasikhathi sinye njalo ekuseni. Gwema ukusetshenziswa kwesikhathi eside kwama-tranquilizers, kanye ne-caffeine nezinye izikhuthazi.

Tshela umhlinzeki wakho uma amaphupho amabi aqale ngemuva nje kokuba uqale ukuthatha umuthi omusha. Bazokutshela uma kufanele uyeke ukuthatha lowo muthi. Ungayeki ukuyithatha ngaphambi kokukhuluma nomhlinzeki wakho.

Ukuze uthole amaphupho amabi abangelwa yizidakamizwa zasemgwaqweni noma ukusetshenziswa kotshwala njalo, cela izeluleko kumhlinzeki wakho ngendlela ephephe kakhulu nephumelela kakhulu yokuyeka.

Futhi xhumana nomhlinzeki wakho uma:

• Uba namaphupho amabi kaningi ngesonto.
• Amaphupho amabi akuvimba ekutholeni ukuphumula okuhle ebusuku, noma ekuhambisaneni nemisebenzi yakho yansuku zonke isikhathi eside.

Umhlinzeki wakho uzokuhlola abuze imibuzo mayelana namaphupho amabi onawo. Izinyathelo ezilandelayo zingafaka:

• Ukuhlolwa okuthile
• Izinguquko emithini yakho
• Imithi emisha ezosiza ngezinye zezimpawu zakho
• Ukudluliselwa kumhlinzeki wezempilo yengqondo

U-Arnulf I. Amaphupho amabi nokuphazamiseka kwamaphupho. Ku: Kryger M, Roth T, Dement WC, ama-eds. Izimiso Nokwenza Kwendlela Yokulala. Umhlaka 6. IPhiladelphia, PA: Elsevier; I-2017: isahluko 104.

I-Chokroverty S, i-Avidan AY. Ukulala nokuphazamiseka kwayo. Ku: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, ama-eds. I-Neurology kaBradley ekwenziweni kwemitholampilo. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2016: isahluko 102.

I-Pigeon WR, uMellman TA. Amaphupho namaphupho amabi ekucindezelekeni kwangemva kokuhlukumezeka kwengqondo. Ku: Kryger M, Roth T, Dement WC, ama-eds. Izimiso Nokwenza Kwendlela Yokulala. Umhlaka 6. IPhiladelphia, PA: Elsevier; 2017: isahluko 55.