Amaphupho amabi

-Delile

• Izimbangela Zobusuku
• Ukuhlonza amaphupho amabi
• Ukwelapha Amaphupho Abuhlungu
• Okufanele Ukwenze Ngamaphupho Amahle

Amaphupho amabi amaphupho asabisayo noma aphazamisayo. Izindikimba zamaphupho amabi ziyahlukahluka kuye ngomuntu nomuntu, kepha izingqikithi ezijwayelekile zifaka phakathi ukusukelwa, ukuwa, noma ukuzizwa ulahlekile noma ubhajwe. Amaphupho amabi angakudalela imizwa ehlukahlukene, kufaka phakathi:

• intukuthelo,
• ukudabuka
• icala
• uvalo
• ukukhathazeka

Ungaqhubeka nokuzwa le mizwa noma usuvukile.

Abantu bayo yonke iminyaka banamaphupho amabi. Kodwa-ke, amaphupho amabi ajwayelekile ezinganeni, ikakhulukazi lezo ezingaphansi kweminyaka eyi-10. Amantombazane maningi amathuba okuthi akhathazwe amaphupho awo amabi kunabafana. Amaphupho amabi abonakala eyingxenye yentuthuko ejwayelekile, futhi ngaphandle kwalapho kunenkinga yokucindezeleka kwangemva kwenhlekelele (PTSD), imvamisa akuzona izimpawu zanoma isiphi isimo sezokwelapha esiyisisekelo noma ukuphazamiseka kwengqondo.

Kodwa-ke, amaphupho amabi angaba yinkinga uma ephikelela futhi ephazamisa iphethini yakho yokulala. Lokhu kungaholela ekuqwashisweni nasekusebenzeni kanzima phakathi nosuku. Xhumana nodokotela wakho uma unenkinga yokubhekana namaphupho amabi.

Izimbangela Zobusuku

Amaphupho amabi angadalwa yizinto ezahlukahlukene, kufaka phakathi:

• ama-movie asabisayo, izincwadi, noma imidlalo yamavidiyo
• ukudla okulula ngaphambi kokulala
• ukugula noma umkhuhlane
• imishanguzo, kufaka phakathi ama-anti-depressants, ama-narcotic, nama-barbiturates
• izinsiza zokulala ezithengiswa ekhawunteni
• ukusetshenziswa kabi kotshwala noma izidakamizwa
• ukuhoxa kumaphilisi okulala noma emithini yezinhlungu ze-narcotic
• ukucindezeleka, ukukhathazeka, noma ukucindezeleka
• i-nightmare disorder, inkinga yokulala ephawuleka ngamaphupho amabi kaningi
• i-apnea yokulala, isimo lapho ukuphefumula kuphazamiseka phakathi nokulala
• i-narcolepsy, ukuphazamiseka kokulala okubonakala ukozela okukhulu emini okulandelwa ukushesha noma ukuhlaselwa ukulala
• I-PTSD, isifo sokukhathazeka esivame ukukhula ngemuva kokufakaza noma ukuhlangabezana nesigameko esibuhlungu, njengokudlwengulwa noma ukubulawa

Kubalulekile ukuqaphela ukuthi amaphupho amabi awafani nawokulala, okubizwa nangokuthi i-somnambulism, okwenza umuntu ahambahambe esalele. Ziyehluka nakwezesabekayo zasebusuku, ezaziwa nangokuthi izesabekayo zokulala. Izingane ezinokwesaba ebusuku zilala ngeziqephu futhi imvamisa azizikhumbuli izehlakalo zasekuseni. Bangase babe nokuthambekela kokulala noma ukuchama embhedeni ngesikhathi sokwesaba ebusuku. Ukwesaba ebusuku kuvame ukuma lapho ingane ifinyelela ebusheni. Kodwa-ke, abanye abantu abadala bangaba nokwesaba ebusuku futhi babe nesipiliyoni sokukhumbula amaphupho, ikakhulukazi ngezikhathi zokuxineka.

Ukuhlonza amaphupho amabi

Iningi lezingane nabantu abadala banamaphupho amabi ngezikhathi ezithile. Kodwa-ke, kufanele uhlele i-aphoyintimenti nodokotela wakho uma amaphupho amabi aqhubeka isikhathi eside, aphazamise izindlela zakho zokulala, futhi aphazamise amandla akho okusebenza emini.

Udokotela wakho uzokubuza imibuzo mayelana nokusebenzisa kwakho izikhuthazi, njenge-caffeine, utshwala, kanye nezidakamizwa ezithile ezingekho emthethweni. Bazokubuza futhi nganoma imuphi umuthi kadokotela noma imishanguzo ongayisebenzisa ekhawunteni nezithasiselo ozithathayo njengamanje. Uma ukholelwa ukuthi umuthi omusha ukukhuthaza amaphupho akho amabi, buza udokotela wakho ukuthi ngabe ikhona yini enye indlela yokwelashwa ongazama.

Azikho izivivinyo ezithile zokuxilonga amaphupho amabi. Kodwa-ke, udokotela wakho angakweluleka ukuthi wenze isifundo sokulala. Ngesikhathi sokufunda ubuthongo, uchitha ubusuku elabhorethri. Izinzwa ziqapha imisebenzi ehlukahlukene, kufaka phakathi eyakho:

• ukushaya kwenhliziyo
• amagagasi obuchopho
• ukuphefumula
• amazinga e-oxygen egazini
• ukunyakaza kwamehlo
• ukunyakaza kwemilenze
• ukungezwani kwemisipha

Uma udokotela wakho esola ukuthi amaphupho akho amabi angabangelwa yisimo esithile, njenge-PTSD noma ukukhathazeka, lapho-ke bangase baqhube ezinye izivivinyo.

Ukwelapha Amaphupho Abuhlungu

Ukwelashwa ngokuvamile akudingeki ngamaphupho amabi. Kodwa-ke, noma yiziphi izinkinga eziyisisekelo zezempilo noma ezengqondo kufanele zibhekwane nazo.

Uma amaphupho akho amabi enzeka ngenxa ye-PTSD, udokotela wakho angakunika i-prazosin yomfutho wegazi. Ucwaningo lwamuva lubonise ukuthi lo muthi usiza ekwelapheni amaphupho amabi ahlobene ne-PTSD.

Udokotela wakho angancoma ukwelulekwa noma izindlela zokunciphisa ukucindezeleka uma ngabe kukhona kwalezi zimo ezilandelayo okubangela amaphupho akho amabi:

• ukukhathazeka
• ukudana
• ukucindezeleka

Ezimweni ezingavamile, ukwelulekwa ngemithi yokuphazamiseka kokulala.

Okufanele Ukwenze Ngamaphupho Amahle

Izinguquko zendlela yokuphila zingasiza ukwehlisa imvamisa yamaphupho akho amabi. Ungazama:

• ukuzivocavoca okungenani kathathu ngesonto
• kunciphisa inani lotshwala ne-caffeine oyiphuzayo
• ukugwema izinto zokunciphisa umzimba
• ukuzibandakanya kumasu okuphumula, njenge-yoga noma ukuzindla, ngaphambi kokulala
• ukusungula iphethini yokulala ngokulala ngasikhathi sinye njalo ebusuku nokuvuka ngasikhathi sinye njalo ekuseni

Uma ingane yakho iba namaphupho amabi kaningi, ikhuthaze ukuba ikhulume ngamaphupho ayo amabi. Chaza ukuthi amaphupho amabi awakwazi ukubalimaza. Amanye amasu afaka:

• ukudala inqubo yokulala yengane yakho, kufaka phakathi isikhathi sokulala esifanayo ubusuku ngabunye
• ukusiza ingane yakho iphumule ngokuzivocavoca okujulile
• ukwenza ingane yakho ibhale kabusha ukuphela kwephupho elibi
• ukuba nengane yakho ikhulume nabalingiswa abavela ephusheni
• ukuba nengane yakho igcine iphephabhuku lephupho
• ukunikeza ingane yakho izinto ezifakiwe, izingubo zokulala, noma ezinye izinto ukuze zikunetheze ebusuku
• ukusebenzisa ukukhanya kwasebusuku nokushiya umnyango wegumbi lokulala uvulekile ebusuku