Ungakunciphisa Kanjani Ukukhathazeka Ebusuku

-Delile

• Kungani kwenzeka ebusuku?
• Izimpawu
• Izimbangela
• Ukukhathazeka nokucwaninga kokulala
• Ukwelashwa
• Phatha izimo ezingaphansi
• Ukwelashwa kwengqondo
• Imithi
• Umuthi ohlukile
• Izeluleko zokuphila
• Ukuzindla
• Ukuphefumula okujulile
• Isisekelo
• Uhlu lwezinto okufanele zenziwe
• Imikhuba yokulala enempilo
• Ukubonana nodokotela nini
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Kungani kwenzeka ebusuku?

Ukukhathazeka imizwa yomuntu ejwayelekile ebonakaliswa yimizwa yokwethuka nokukhathazeka. Ungazithola uhlangabezana nokukhathazeka phakathi nezimo ezicindezelayo, njengosuku lokuqala noma ingxoxo yomsebenzi.

Kwesinye isikhathi, noma kunjalo, ukukhathazeka kungahlala isikhathi eside kunokujwayelekile. Uma lokhu kwenzeka, kungaphazamisa impilo yakho yansuku zonke - nasebusuku.

Esinye sezikhathi ezivame kakhulu lapho abantu bezwa ukukhathazeka kusebusuku. Izilingo eziningi zemitholampilo zithole ukuthi ukungalali kahle kungaba yimbangela yokukhathazeka. Ngokomlando, ucwaningo luphakamisa ukuthi ukuphazamiseka kokukhathazeka kuhlotshaniswa nekhwalithi yokulala enciphile.

Ukwelapha ukukhathazeka kwakho ebusuku nokubhekana nezinkinga zakho zokulala kuyizinyathelo ezibalulekile ekuthuthukiseni ikhwalithi yempilo yakho.

Izimpawu

Kunezimpawu eziningi zokukhathazeka. Wonke umuntu uhlangabezana nokukhathazeka ngokuhlukile. Izimpawu zingenzeka nganoma yisiphi isikhathi sosuku, ekuseni, noma ebusuku. Izimpawu ezivamile zokukhathazeka zifaka:

• imizwa yokwethuka, ukungahlaliseki, noma ukukhathazeka
• unenkinga yokugxila
• unenkinga yokulala noma ukuhlala ulele
• izinkinga zamathumbu

Esinye isibonakaliso umuntu onokukhathazeka angase abe naso ukuhlaselwa ukwethuka. Ukuhlaselwa ngokwesaba kuyisiqephu sokwesaba ngokweqile futhi okukhulu, okuvame ukuhambisana nokubonakaliswa komzimba. Izimpawu ezivamile zokuhlaselwa ukwesaba zihlanganisa:

• umuzwa wenhlekelele ezayo
• ukwanda kokushaya kwenhliziyo nezinhlungu zesifuba
• ukuphelelwa umoya nokucinana komphimbo
• ukujuluka, amakhaza nokushisa okushisayo
• isiyezi noma ikhanda elikhanyayo
• umuzwa wokuhlukaniswa, noma ukungathandi lutho okungokoqobo

Kwezinye izimo, ungavuka ngisho nokuhlaselwa ngokwesaba ebusuku. Ukuhlaselwa kwesibindi ebusuku (ebusuku) kunezimpawu ezifanayo nezimpawu zokuhlaselwa uvalo okuvamile, kwenzeka kuphela ngenkathi ulele.

Uma uhlaselwa yikwesaba ebusuku, kungaba nzima ukwehlisa umoya ubuye ulale.

Izimbangela

Izinkinga zokulala nokukhathazeka kubonakala kuhambisana. Ukuntuleka kokulala kungaba yimbangela yokukhathazeka, kuyilapho ukukhathazeka kungaholela nasekuntulekeni kokulala.

Ngokusho kwe-Anxiety and Depression Association of America (ADAA), abantu abangaphezu kwamaphesenti angama-50 bathi amazinga abo okukhathazeka athinta amandla abo okulala ebusuku.

Kuncwaningo oluncane kakhulu lwesayensi ngokukhathazeka ebusuku. Noma kunjalo, kunezizathu eziningi zokuthi kungani ukukhathazeka kwakho kungaba kubi kakhulu ebusuku.

Ungase ube nomuzwa wokuthi ingqondo yakho iyagijima, futhi awukwazi ukumisa imicabango yakho. Ungahle ugxile ezinkathazweni zosuku noma ulindele izinto kuhlu lwakho lwezinto okufanele uzenze zosuku olulandelayo.

Lokhu “kucindezeleka” okubonakalayo kungadala ukuthi umzimba uhlangane ne-adrenaline rush, okwenza kube nzima kakhulu ukulala.

Ukukhathazeka nokucwaninga kokulala

Kodwa-ke kukhona ucwaningo oluningi lokuthi ukukhathazeka kungakuthinta kanjani ukulala futhi okuphambene nalokho.

Ngokusho kwe-ADAA, ucwaningo lukhombisa ukuthi ukuphazamiseka kokulala kwenzeka cishe kuzo zonke izifo zengqondo.

Kancane, abacwaningi bahlola ubudlelwano phakathi kokwelapha ukucabanga kokuziphatha (CBT) nekhwalithi yokulala kubantu abanexhala. Abaphenyi bathola ukuthi kokubili ikhwalithi yokulala nokulala (isikhathi esidingekayo ukulala) kuthuthukile kubahlanganyeli abaphendule ku-CBT.

Abaphenyi bakholelwa ukuthi ukukhomba izinkinga zokulala ngesikhathi sokwelashwa kokukhathazeka kungaba lusizo kulabo abanenkinga yokulala.

Ukwelashwa

Kubalulekile ukukhumbula ukuthi kungathatha isikhathi ukuthola indlela efanele yokwelashwa yokukhathazeka kwakho. Ngenxa yalokhu, wena nodokotela wakho ningakhetha ukusebenzisa izindlela zokwelashwa ezahlukahlukene.

Phatha izimo ezingaphansi

Kunezimo ezithile zezokwelapha ezingadala izimpawu zokukhathazeka. Kubandakanya:

• Isifo senhliziyo
• i-hyperthyroidism
• isifo sikashukela
• ubuhlungu obungapheli
• isifo samathumbu esicasulayo
• izimila ezithile zobuchopho

Uma enye yalezi zimo ibangela ukukhathazeka kwakho ebusuku, udokotela wakho uzofuna ukubaphatha kuqala.

Ukwelashwa kwengqondo

Kunezinhlobo eziningi ze-psychotherapy ezingaphatha ukukhathazeka. Enye yezindlela ezisungulwe kahle ukwelashwa kokuziphatha kwengqondo (CBT). I-CBT iyindlela yokwelashwa kwengqondo okukhuthaza ukuguqula izindlela zakho zokucabanga ukuze uthuthukise indlela oziphatha ngayo nomoya wakho.

Ngokuya nge-ADAA, kungathatha amasonto ayi-12 kuye kwayi-16 ukuqala ukubona imiphumela nge-CBT.

Imithi

Ezimweni eziningi, ukwelapha ukukhathazeka kudinga indlela ekabili. Kokubili ukwelashwa kwengqondo nemithi kungasetshenziswa ngokuhlanganyela ukukhiqiza imiphumela emihle kakhulu.

Kunezinhlobo ezahlukahlukene zemithi udokotela wakho angakunika ukukhathazeka kwakho. Bangakhuluma ngobuhle nobubi bomuthi, ukutholakala, nokuningi nawe.

Izidakamizwa ezivame kakhulu ezinikezwe ukuhlaselwa okukhulu kokukhathazeka yi-benzodiazepines. Izidakamizwa ezivame kakhulu ezinikezwe amacala wesikhathi eside wokukhathazeka yimithi elwa nokudangala.

Umuthi ohlukile

Kwabanye abantu, enye indlela yokwelashwa yindlela yokwelashwa yokukhathazeka.

Ucwaningo ngomuthi wamakhambi nowezitshalo wokukhathazeka lilinganiselwe kakhulu kunomuthi wendabuko. Kodwa-ke, kusukela ngo-2010 uthole ukuthi kokubili ukondla okunomsoco kanye nokwengezwa kwamakhambi kungaba izindlela zokwelapha ezifanele zokukhathazeka.

Kunobufakazi obuqinile bokusebenza kwezithako eziqukethe i-passionflower, i-kava, i-L-lysine, ne-L-arginine.

Khumbula ukuthi i-U.S. Food and Drug Administration ayilawuli ikhwalithi noma ubumsulwa bezithasiselo njengoba zenzela izidakamizwa. Khuluma nodokotela wakho ngaphambi kokuzama izithasiselo ukuze uqiniseke ukuthi akukho kuxhumana okuzokwenzeka.

Thola izithasiselo ze-passionflower, kava, L-lysine, ne-L-arginine online.

Izeluleko zokuphila

Nawa amanye amathiphu wokuphila angakusiza uphumule futhi unciphise ukukhathazeka kwakho ebusuku:

Ukuzindla

Ukuzindla kungumkhuba wokucabanga. Ubufakazi busikisela ukuthi noma iseshini eyodwa yokuzindla ingaba lusizo ekunciphiseni ukukhathazeka kwakho. Izinzuzo eziningi zingabonakala isikhathi eside.

Ukuzindla ngaphambi kokungena ebusuku kungaba yindlela enhle yokunciphisa ukukhathazeka ebusuku.

Ukuphefumula okujulile

Ukuphefumula okujulile kuyindlela enhle yokunciphisa ukukhathazeka nokucindezeleka. Ukuphefumula ngokujulile kunganciphisa ukushaya kwenhliziyo yakho futhi kuthuthukise umfutho wegazi lakho.

Uma uhlangabezana nokuhlaselwa ukwethuka ebusuku, zama ukuphefumula okujulile ukunciphisa ukuhlaselwa.

Isisekelo

Ukukhathazeka kungadala iziqephu zokuzihlukanisa. Ukwenza isisekelo kungenye yezindlela zokuzigcina ukhona okwamanje.

Amasu okwenza isisekelo afaka phakathi kokubili ukuqonda kwengqondo nokuzwa, njengokuthinta into noma ukusho usuku lwanamuhla ngokuzwakalayo. Ukwenza lokhu ebusuku ngaphambi kokulala kungakusiza ukukubuyisela kumzuzu wamanje ukuze ukwazi ukulala.

Uhlu lwezinto okufanele zenziwe

Uma esinye sezinkinga zakho zokukhathazeka sihilela ukukhathazeka ngemisebenzi yakho yansuku zonke, ungaqaphela izigaxa zakho zokukhathazeka ebusuku. Ukwenza uhlu lwezinto okufanele zenziwe zosuku noma isonto kungasiza ukususa okunye kwalokhu kukhathazeka.

Imikhuba yokulala enempilo

Enye yezindlela ezibaluleke kakhulu zokunciphisa ukukhathazeka ebusuku ngokusebenzisa imikhuba yokulala enempilo. Ukuqinisekisa ukuthi ujabulile futhi unethezekile ekamelweni lakho lokulala kuzosiza ukuthuthukisa ikhwalithi yakho yokulala.

Kunezindlela eziningi zokwenza imikhuba emihle yokulala ukuqinisekisa ukuthi ulele kangcono futhi isikhathi eside:

Vivinya umzimba nsuku zonke

Ukuzivocavoca umzimba kungasiza ekuthuthukiseni ikhwalithi yokulala nobude besikhathi. Uma uhlangabezana nokukhathazeka ebusuku, ukusebenzisa umzimba ntambama noma ntambama kungakusiza uzizwe ulele ngaphambi kokulala.

Ngaphandle kwalokho, ukuzivocavoca umzimba akukuhle kuphela ekuthuthukiseni ukulala. Kungasiza futhi ekunciphiseni izimpawu zakho zokukhathazeka.

Thuthukisa uhlelo lokulala

Ukusungula uhlelo lokulala kungasiza ukugcina iwashi lakho le-circadian libheke. Uma ugcina imijikelezo yakho yokuvuka neyokulala ngasikhathi sinye usuku ngalunye, ungakuthola kulula ukulala ebusuku.

Gwema izikhuthazi ngaphambi kokulala

Izikhuthazi zingadala izimpawu zokukhathazeka zibe zimbi kakhulu. Ngaphezu kwalokho, ngoba izikhuthazi zikhulisa ukusebenza komzimba, ukuzithatha ngaphambi kokulala kungenza kube nzima ukulala.

INational Sleep Foundation ixwayisa ngokuthi utshwala, osikilidi, kanye ne-caffeine konke kungaba nomthelela omubi ekulaleni, ngakho-ke qiniseka ukuthi ukugwema lokhu ngaphambi kokushaya i-hay.

Vala i-elekthronikhi

Lapho ekugcineni ungena embhedeni, shonisa i-elektroniki. Ucwaningo lwango-2017 luthole ukuthi cishe ababambiqhaza abadala abangama-350, ukusetshenziswa kwe-elekthronikhi ngemuva kokulala kwakuhlobene kuphela nesikhathi esathathwa ukulala.

Lokhu kungenxa yokuthi ukukhanya okuluhlaza okwesibhakabhaka okuvela ku-elektroniki kucatshangwa ukuthi kucindezela i-hormone yokulala i-melatonin, okwenza kube nzima ukuwa (nokuhlala) ulele.

Dala induduzo

Imicamelo kanye nomatilasi kufanele kube ntofontofo futhi kusekele umzimba wakho nesitayela sokulala. Ikamelo lakho lokulala elakho, ngakho-ke ukulenza libe yindawo ethokomele, ephephile yokulala kungenza umehluko omkhulu ekukhathazekeni kwakho ebusuku.

Ukubonana nodokotela nini

Ukukhathazeka okuqhubekayo okwenza kube nzima ukulala ebusuku kungathinta ikhwalithi yakho yansuku zonke yokuphila. Umsebenzi wakho noma ukusebenza kwesikole kungahle kube kubi, futhi ungakuthola kunzima ukuqeda imisebenzi yakho ejwayelekile yansuku zonke.

Uma ukukhathazeka nokuntuleka kokulala kuthinta impilo yakho ngale ndlela, kubalulekile ukufinyelela kudokotela noma uchwepheshe wezempilo yengqondo ukuze akusize.

Kwabanye abantu, ukukhathazeka ebusuku kungaholela ekuqwashisweni. Ukuqwasha kuchazwa njengenkinga eqhubekayo yokuwa noma yokulala. Ukuqwasha okungapheli kungaba nemiphumela emibi yezempilo, kufaka phakathi ingozi eyengeziwe yoku:

• izimo zezempilo, ezifana nomfutho wegazi ophakeme namasosha omzimba abuthakathaka
• izimo zempilo yengqondo, njengokucindezeleka
• izingozi

Noma ngabe udokotela wakho uthola ukuxilongwa kokukhathazeka, ukuqwasha, noma kokubili, ukufinyelela kuyisinyathelo sokuqala senqubo yokwelashwa.

Okubalulekile

Kunezizathu eziningi zokuthi kungani ukukhathazeka kwakho kungaba kubi kakhulu ebusuku. Izingcindezi zansuku zonke, imikhuba emibi yokulala, nezinye izimo zempilo kungaholela ekukhuleni okukhathazayo nasekuhlaselweni ebusuku.

Kodwa-ke, kunezindlela zokwelashwa eziningi ezitholakalayo ezingakusiza ukunciphisa ukukhathazeka kwakho futhi uthuthukise ikhwalithi yakho yokulala. Uma ukhathazekile ngokuthi ukukhathazeka kwakho ebusuku nokuntuleka kokulala kuthinta impilo yakho, akukaze kwephuze kakhulu ukusebenzisa imithombo yezempilo yengqondo oyitholayo.

Lezi zinsizakusebenza eziku-inthanethi zingakusiza ekutholeni uchwepheshe wezempilo yengqondo eduze kwakho:

• I-American Psychiatric Association's Thola Udokotela Wengqondo
• Isazi sezengqondo se-American Psychological Association
• I-Anxiety and Depression Association of America's Thola iTherapist