Ukucindezeleka Kwasekuseni: Kuyini nokuthi Ungakuphatha Kanjani

-Delile

• Izimbangela zokucindezeleka ekuseni
• Izimpawu zokudangala kwasekuseni
• Ukuhlonza ukucindezeleka kwasekuseni
• Ukwelashwa kokucindezeleka kwasekuseni
• Imithi
• Ukwelashwa kokukhuluma
• Ukwelashwa okulula
• Ukwelashwa kwe-Electroconvulsive (ECT)
• Ongakwenza
• Khuluma nodokotela wakho

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

Kuyini ukucindezeleka kwasekuseni?

Ukucindezeleka kwasekuseni kuyisifo esitholwa abanye abantu abanesifo sokucindezeleka okukhulu. Ngokucindezeleka kwasekuseni, ungaba nezimpawu ezinzima kakhulu zokucindezeleka ekuseni kunasemini noma kusihlwa. Lezi zimpawu zingafaka ukudabuka okukhulu, ukukhungatheka, intukuthelo nokukhathala.

Ukucindezeleka kwasekuseni kwaziwa nangokuthi ukwehluka kokushintshashintsha kwezimpawu zokudangala noma ukushintshashintsha kwemizwelo. Ihlukile kunenkinga yokuphazamiseka yonyaka, ehlobene nezinguquko ezinkathini zonyaka. Ochwepheshe babevame ukubheka ukucindezeleka kwasekuseni njengokuxilongwa komtholampilo kukodwa, kepha manje bakubheka njengenye yezimpawu eziningi zokucindezeleka.

Izimbangela zokucindezeleka ekuseni

Ucwaningo lwango-2013 luthole ukuthi abantu abanokudangala bavame ukuphazamisa isigqi se-circadian. Lokhu kuphazamiseka kungenye yezimbangela ezinkulu zokucindezeleka kwasekuseni.

Umzimba wakho usebenza iwashi langaphakathi lamahora angama-24 elibangela ukuthi uzizwe ulele ebusuku futhi uphapheme futhi uqaphile emini. Lo mjikelezo wemvelo wokulala nokuvuka waziwa njengesigqi se-circadian.

Isigqi se-circadian, noma iwashi lomzimba wemvelo, lilawula konke kusuka ekushayeni kwenhliziyo kuye ekushiseni komzimba. Iphinde ithinte amandla, ukucabanga, ukuqapha, kanye nemizwelo. Lezi zigqi zansuku zonke zikusiza ugcine isimo semizwa esizinzile futhi uhlale uphilile.

Isigqi samahomoni athile, njenge-cortisol ne-melatonin, sisiza umzimba wakho ukuzilungiselela imicimbi ethile. Isibonelo, umzimba wakho wenza i-cortisol lapho ilanga liphuma. Le hormone ikunika amandla ukuze ukwazi ukusebenza futhi uqaphe emini. Lapho ilanga lishona, umzimba wakho ukhipha i-melatonin. Leyo hormone ekwenza uzele.

Lapho lezi zigqi ziphazamiseka, umzimba wakho uqala ukwenza ama-hormone ngesikhathi esingalungile sosuku. Lokhu kungaba nomthelela omubi empilweni yakho engokomzimba nasenhlalakahleni engokomzwelo. Isibonelo, lapho umzimba wakho wenza i-melatonin emini, ungazizwa ukhathele kakhulu futhi ucasukile.

Izimpawu zokudangala kwasekuseni

Abantu abanokucindezeleka kwasekuseni bavame ukuba nezimpawu ezinzima ekuseni, njengemizwa yokudabuka nobumnyama. Kodwa-ke, bazizwa bengcono njengoba usuku luqhubeka. Izimpawu zingafaka:

• inkathazo yokuvuka nokuvuka embhedeni ekuseni
• ukuntuleka okukhulu kwamandla lapho uqala usuku lwakho
• ubunzima bokubhekana nemisebenzi elula, njengokugeza noma ukwenza ikhofi
• ukusebenza kokubambezeleka komzimba noma kokuqonda ("ukucabanga ngenkungu")
• ukunganaki noma ukungakwazi ukugxilisa ingqondo
• ukufutheka okukhulu noma ukukhungatheka
• ukungabi nentshisekelo emisebenzini ejabulisa kanye
• imizwa yokungabi nalutho
• izinguquko ekudleni (ngokuvamile ukudla okungaphezulu noma okuncane kunokujwayelekile)
• i-hypersomnia (ukulala isikhathi eside kunokujwayelekile)

Ukuhlonza ukucindezeleka kwasekuseni

Ngoba ukucindezeleka kwasekuseni akusikho ukuxilongwa okuhlukile kusuka ekucindezelekeni, ayinazo izindlela zayo zokuxilonga. Lokho kusho ukuthi azikho izimpawu ezisungulwe udokotela wakho azobheka ukuthi unazo yini. Kodwa-ke, ukunquma ukuthi unokudangala kwasekuseni yini, udokotela noma umeluleki wakho uzokubuza ngezindlela zakho zokulala nokushintsha kwemizwelo usuku lonke. Bangakubuza imibuzo efana nale:

• Ngabe izimpawu zakho ziba zimbi kakhulu ekuseni noma kusihlwa?
• Ngabe unenkinga yokuvuka embhedeni noma ukuqala ekuseni?
• Ngabe imizwa yakho ishintsha kakhulu emini?
• Ingabe unenkinga yokugxila ngaphezu kokujwayelekile?
• Ingabe uyakujabulela ukwenza izinto ojwayele ukuzijabulela?
• Ingabe izindlela zakho zansuku zonke zishintshile muva nje?
• Yini, uma ikhona, ethuthukisa imizwa yakho?

Ukwelashwa kokucindezeleka kwasekuseni

Nazi ezinye izindlela zokwelapha ezingasiza ekunciphiseni ukudangala kwasekuseni.

Imithi

Ngokungafani nezinye izimpawu zokucindezeleka, ukucindezeleka kwasekuseni akuphenduli kahle kuma-serotonin reuptake inhibitors akhethiwe (SSRIs). Ama-SSRI ajwayele ukunikezwa imishanguzo yokucindezela engasiza ekunciphiseni izimpawu zokucindezeleka okukhulu.

Kodwa-ke, i-serotonin-norepinephrine reuptake inhibitors (i-SNRIs) efana ne-venlafaxine (i-Effexor) ingaba wusizo kubantu abanokucindezeleka kwasekuseni.

Ukwelashwa kokukhuluma

Izindlela zokwelapha ezikhuluma - njengokulapha abantu, ukwelashwa kokuziphatha, kanye nokwelashwa kwengqondo - nakho kungelapha ukucindezeleka kwasekuseni. Imithi nokwelashwa kokukhuluma kusebenza kakhulu uma kuhlangene.

Lezi zindlela zokwelashwa zingakusiza ukubhekana nanoma yiziphi izingqinamba ezingaba nomthelela ekucindezelekeni kwakho futhi zenze izimpawu zakho zibe zimbi kakhulu. Izinkinga zingafaka izingxabano ebudlelwaneni bezothando, izinkinga emsebenzini, noma izindlela zokucabanga ezingezinhle.

Ukwelashwa okulula

Ukwelashwa okulula, okwaziwa nangokuthi ukukhanya okukhanyayo noma i-phototherapy, nakho kungasiza ekwelapheni abantu abanokudangala kwasekuseni. Ngalolu hlobo lokwelashwa, uhlala noma usebenza eduze kwebhokisi lokwelashwa elilula. Ibhokisi likhipha ukukhanya okukhanyayo okulingisa ukukhanya kwangaphandle kwemvelo.

Ukuvezwa kokukhanya kukholakala ukuthi kuthinta amakhemikhali obuchopho axhumene nomoya. Yize ngokuvamile kwaziwa njengokwelashwa kwesifo esiphazamisayo sonyaka, abanye abantu abanokucindezeleka bangathola le ndlela ilusizo.

Ukwelashwa kwe-Electroconvulsive (ECT)

I-ECT futhi ingaba ukwelashwa okusebenzayo. Ngale nqubo, imisinga kagesi idluliselwa ebuchosheni ukuze ibangele ukuquleka ngenhloso. Ukwelashwa kubonakala kudala ushintsho kumakhemikhali obuchopho angaguqula izimpawu zokudangala.

I-ECT yindlela yokwelashwa ephephe ngokwanele eyenziwe ngaphansi kwe-anesthesia ejwayelekile, okusho ukuthi ulele ngesikhathi senqubo. Imisinga kagesi inikezwa esimweni esilawulwayo ukufeza umphumela omuhle kakhulu ngezingozi ezimbalwa kakhulu ezingaba khona.

Ongakwenza

Ngaphezu kwalokhu kwelashwa, ukwenza amashifu amancane emaphethini akho okulala kungasiza. Lezi zinguquko zingasiza ukuqondanisa umjikelezo wakho wokulala / wokuvuka newashi lomzimba wakho futhi wehlise izimpawu zakho zokudangala kwasekuseni. Zama:

• ukulala nokuvuka ngasikhathi sinye nsuku zonke
• ukudla ukudla ngezikhathi ezijwayelekile
• ukugwema ukuthatha isithongwana eside
• ukudala indawo ekhuthaza ukulala, njengegumbi elimnyama, elithulile, elipholile
• ukugwema izinto ezingavimbela ukulala kahle ebusuku, njenge-caffeine, utshwala nogwayi
• ukuzivocavoca umzimba kaningi, kepha ukugwema ukuzivocavoca umzimba kanzima amahora okungenani ama-4 ngaphambi kokulala

Ukuthatha lezi zinyathelo kungasiza ukuzinzisa isigqi sakho se-circadian ukuze umzimba wakho wenze ama-hormone afanele ngesikhathi esifanele. Futhi lokho kufanele kusize ukuthuthukisa imizwa yakho nezinye izimpawu.

Khuluma nodokotela wakho

Njengezinye izimpawu zokucindezeleka, ukucindezeleka kwasekuseni kuyelapheka. Uma ucabanga ukuthi unokudangala kwasekuseni, khuluma nodokotela wakho. Bangakhuluma nawe ngezimpawu zakho futhi basikisele uhlelo lokwelashwa ukukusiza.