Kungani Siba Namaphupho Amabi Aqhubekayo?

-Delile

• Yini amaphupho amabi aphindaphindwayo?
• Izimbangela
• 1. Ukucindezeleka, ukukhathazeka noma ukucindezeleka
• 2. I-PTSD
• 3. Izimo zezokwelapha ezingaphansi
• 4. Imithi
• 5. Ukusebenzisa kabi izidakamizwa
• Amaphupho amabi ngokuthuthumela ebusuku
• Ukwelashwa
• Ukudangala nokukhathazeka
• Izimo zokulala
• PTSD
• Izinguquko zendlela yokuphila
• Ukubonana nodokotela nini
• Okubalulekile

Yini amaphupho amabi aphindaphindwayo?

Amaphupho amabi amaphupho ayacasula noma aphazamisayo. Ngokwe-American Academy of Sleep Medicine, abantu abadala abangaphezu kwamaphesenti angama-50 babika ukuthi baba namaphupho amabi ngezikhathi ezithile.Amaphupho amabi - Izici zobungozi. (ng). http://sleepeducation.org/sleep-disorders-by-category/parasomnias/nightmares/risk-factors Kodwa-ke, abanye abantu banamaphupho amabi avela kaningi. Lawa abizwa ngokuthi amaphupho amabi aqhubekayo. Amaphupho amabi aqhubekayo avame ukwenzeka kaningi ezinganeni kunabantu abadala.Amaphupho amabi, amaphupho amabi, nokwethusa ebusuku: Wazi umehluko. (ng). https://www.sleep.org/articles/what-is-a-night-terror/

Akuwona wonke amaphupho amabi afanayo afanayo ubusuku ngabunye. Amaphupho amaningi amabi alandela izingqikithi ezifanayo namathopi kodwa angahluka kokuqukethwe. Akunandaba, la maphupho amabi avame ukudala imizwa efanayo uma uvuka, kufaka phakathi:

• intukuthelo
• ukudabuka
• icala
• ukukhathazeka

Le micabango nemizwa kungenza kube nzima ukubuyela ekulaleni futhi.

Amaphupho amabi aphindayo avame ukuba nesizathu. Kule ndatshana, sizohlola izimbangela ezivamile zamaphupho amabi aqhubekayo, kanye nezindlela zokwelashwa zezinye zezimo ezingaphansi.

Izimbangela

Amaphupho amabi angenzeka ngezizathu eziningi, kepha nazi ezinhlanu ezivame kakhulu.

1. Ukucindezeleka, ukukhathazeka noma ukucindezeleka

Ukucindezeleka kungenye yemizwelo abantu abaningi abanenkinga yokuyisebenzisa ngendlela ekhiqizayo. Ngenxa yalokhu, amaphupho angaba elinye lamathuba okuba umzimba usebenze ngaleyo mizwa.

Ucwaningo oluthile lwacabanga ukuthi ukucindezeleka nokuhlukumezeka kusukela ebuntwaneni kungadala amaphupho amabi aphindayo kamuva empilweni.UNielsen T. (2017). I-hypotension yokusheshisa ukucindezeleka kwamaphupho amabi. INGXENYE: 10.3389 / fneur.2017.00201 Ukukhathazeka nokudangala kungadala amaphupho amabi, futhi.Ikhasi JF. (2000). Amaphupho amabi nokuphazamiseka kokuphupha. https://www.aafp.org/afp/2000/0401/p2037.html La maphupho amabi angahlanganisa izimo ezihlobene nokuzethemba, ukubuyela emuva kwezifo, kanti kwabanye, ngisho nokuhlaselwa uvalo.

2. I-PTSD

Kuze kube ngamaphesenti angama-71 abantu abane-post-traumatic stress disorder (PTSD) ababhekana namaphupho amabi.U-Levrier K, et al. (2016). Imvamisa ye-Nightmare, ukucindezeleka okwethusayo kanye nokusebenza kahle kokwelashwa kokuziphatha okugxile ekuhlukumezeni kokuphazamiseka kwangemva kwenhlekelele. INGABE: I-PTSD ingenye yezimbangela eziyinhloko zamaphupho amabi aphindayo kubantu abadala.

Esinye sezimpawu ezivame kakhulu ze-PTSD "ukuzwa kabusha," noma ukubuyela emuva emcimbini noma emicimbini ebuhlungu. Kwesinye isikhathi lokhu kubuya emuva kungabonakala njengamaphupho amabi. Kubantu abane-PTSD, amaphupho amabi aphindaphindayo angaba nemiphumela emibi ehlukahlukene, kufaka phakathi:

• ukufaka isandla noma ukwandisa izimpawu ze-PTSD
• okufaka isandla noma okwandisa ukucindezeleka
• ukunciphisa izinga lokulala

Okuqukethwe yila maphupho amabi kungahluka kumuntu nomuntu. Kwabanye abantu, la maphupho amaphupho aphindaphindwayo lapho ukuhlukumezeka kwangempela kuphindaphindwa kaninginingi.Ukuhlukumezeka kungawathinta kanjani amaphupho akho. (ng). https://www.sleepfoundation.org/sleep-topics/how-trauma-can-affect-your-dreams Kwabanye, amaphupho amabi afanekisela imizwa nemizwa yokuhlukumezeka kwasekuqaleni.

3. Izimo zezokwelapha ezingaphansi

Izinkinga ezithile zokulala zingaholela emaphusheni aphindaphindayo. I-apnea yokulala yisimo esichazwa ukuphefumula okuphazamisekile ngesikhathi sokulala. I-narcolepsy ukuphazamiseka kwesistimu yezinzwa okubangela ukozela okukhulu emini, ukubona izinto ezingekho kahle, nokukhubazeka kokulala. Izimo ezinjengalezi zingathinta ikhwalithi yokulala futhi zingaba imbangela eyisisekelo yamaphupho amabi aqhubekayo.

4. Imithi

Imithi ethile, njenge-anti-depressants, imishanguzo yegazi, nezinye izidakamizwa ezisetshenziselwa ukwelapha izimo ezithile, zingadala amaphupho amabi. Olunye ucwaningo oludala lwango-1998 lwathola ukuthi imishanguzo ejwayelekile kakhulu ebanga amaphupho yayihlanganisa imishanguzo yokuthambisa neyokulutha, i-beta blockers nama-amphetamines.UThompson DF, et al. (1999). Amaphupho amabi abangelwa izidakamizwa. INGXENYE: 10.1345 / aph.18150

5. Ukusebenzisa kabi izidakamizwa

Kunezimpawu eziningi zokuhoxa ezenzeka ekusebenziseni kabi izidakamizwa, kufaka phakathi amaphupho amabi. La maphupho amabi angaba namandla kakhulu ekuqaleni kokuhoxa kepha imvamisa anciphe emasontweni ambalwa wokuzola. Ukuhoxiswa kotshwala kuvame ukudala amaphupho amabi.

Amaphupho amabi ngokuthuthumela ebusuku

Yize amaphupho amabi nokwesabisa ebusuku kungabonakala kufana, kungokuhlangenwe nakho okuhluke kakhulu. Amaphupho amabi ayesabeka, amaphupho acacile avame ukudala ukuthi umuntu avuke ngokushesha. La maphupho avame ukukhunjulwa kalula.

Kunzima ukuvuka ebusuku ngokwesabisa ebusuku. Umuntu angahlangabezana nokudideka okwedlulele, njengokufafayiza, ukuklabalasa, noma ngisho nokulala. Ngaphandle kwalokhu kusabela ngokomzimba, abantu abahlangabezana nokwethuka ebusuku bavame ukulala ngabo.

Ukwesaba ebusuku namaphupho amabi kwenzeka ngezigaba ezahlukene zokulala. Uma uzolala, ngokujwayelekile uzohamba ezigabeni ezine zokulala. Ezigabeni zokuqala nezimbili, usesimweni esincane sokulala. Ngezigaba ezintathu nesine, ushelela ebuthongweni obujulile.

Cishe njalo emizuzwini engu-90, ufaka lokho okuvame ukubizwa ngokuthi isigaba sesihlanu sokulala, okuwukuhamba kwamehlo okusheshayo (REM). Izinsongo zasebusuku ngokuvamile zenzeka uma ulele ungekho e-REM, kuyilapho amaphupho amabi enzeka ngesikhathi sokulala kwe-REM.

Ukwelashwa

Ezimweni eziningi, ukwelapha amaphupho amabi aphindaphindayo kubandakanya ukwelapha isimo esingaphansi.

Ukudangala nokukhathazeka

Ukwelapha izimo ezinjengokudangala nokukhathazeka, kungasiza ukuxazulula imicabango nemizwa engaholela emaphusheni amabi. Ezinye zezinketho zokwelashwa zalezi zimo zingafaka:

• ukwelashwa kwengqondo, ikakhulukazi ukwelashwa kokuziphatha kwengqondo (CBT)
• imithi, efana ne-serotonin reuptake inhibitors ekhethiwe (SSRIs)
• amaqembu okusekela
• amasu okuphumula, njenge-yoga, ukuzindla, nokuphefumula okujulile
• ukuzivocavoca umzimba njalo

Izimo zokulala

Ukwelashwa kwezimo zokulala, njenge-apnea yokulala kanye ne-narcolepsy, kungahluka. I-apnea yokulala ivame ukwelashwa ngemishini yokuphefumula, imishanguzo, ukushintsha kwendlela yokuphila, futhi kwezinye izimo, ngisho nokuhlinzwa.

I-narcolepsy ivame ukwelashwa ngemithi yesikhathi eside, efana nezikhuthazi kanye nezidambisigciwane ezithile.

PTSD

Uma amaphupho amabi adalwa yi-PTSD, kubalulekile ukufuna ukwelashwa kwezobuchwepheshe.Kunezindlela zokwelashwa ezithile ezingasetshenziselwa amaphupho amabi we-PTSD, njengokwelashwa ngemifanekiso yokuzijwayeza nokuhlukaniswa kwe-visual-kinesthetic.

Ukwelashwa kokuzilolonga ngezithombe kubandakanya ukukhumbula amaphupho amabi (noma amaphupho amabi) lapho uvukile futhi ushintsha isiphetho ukuze iphupho lingabe lisasongela. Ukwelashwa kwe-visual-kinesthetic dissociation therapy kungenye inqubo esetshenziselwa ukusiza ukubhala kabusha izinkumbulo ezihlukumezayo kwimemori entsha engacindezeli kangako.UGrey R. (2011). I-NLP ne-PTSD: I-visual-kinesthetic dissociation protocol. https://www.researchgate.net/publication/239938915_NLP_and_PTSD_The_Visual-Kinesthetic_Dissociation_Protocol

Ngaphezu kokwelapha ukukhathazeka nokudangala, ukwelashwa kokuziphatha kwengqondo (CBT) kungasetshenziselwa ukwelapha amaphupho amabi abangelwa yi-PTSD.

Kokunye ukuhlola kwamuva, abacwaningi baphenye ukuthi ukusebenzisa i-CBT ye-PTSD kuzosiza yini ekunciphiseni amaphupho amabi abangelwa ukulimala.U-Levrier K, et al. (2016). Imvamisa ye-Nightmare, ukucindezeleka okwethusayo kanye nokusebenza kahle kokwelashwa kokuziphatha okugxile ekuhlukumezeni kokuphazamiseka kwangemva kwenhlekelele. INGABE: Abahlanganyeli besifundo bathola i-CBT amasonto angama-20. Abaphenyi bathola ukuthi ngemuva kwamasonto angama-20 e-CBT, amaphesenti angama-77 ababambiqhaza awabe esabhekana namaphupho amabi aphindaphindiwe ahlobene ne-PTSD yawo.

Endabeni yamaphupho amabi abangelwa yi-PTSD, imithi ingasetshenziswa njengengxenye yenqubo yokwelashwa yesifo sonke. Kodwa-ke, ngaphandle kwe-PTSD, akuvamile ukuthi umuthi usetshenziswe ekwelapheni amaphupho amabi avela njalo.

Izinguquko zendlela yokuphila

Enye yezindlela onganciphisa ngayo amaphupho amabi avela njalo ukwenza imikhuba yokulala enempilo ngokuthuthukisa inqubo yakho yokulala.

1. Dala uhlelo lokulala. Uhlelo lokulala lungasiza ekuqinisekiseni ukuthi uthola ukulala ngokwanele ubusuku bonke. Inganikeza nokuzinza okuthile okujwayelekile uma uhlangabezana namaphupho amabi aphindayo ngenxa yengcindezi noma ukukhathazeka.
2. Umsele we-elekthronikhi. Ingxenye enkulu yokulala kangcono ukwenza isiqiniseko sokuthi umzimba wakho ukulungele ukulala. Ukukhanya okuluhlaza okwesibhakabhaka okuvela ku-elektroniki kuyaziwa ukucindezela i-melatonin, i-hormone yokulala, okwenza kube nzima ukuwa nokulala.
3. Gwema izikhuthazi. Ukuthatha izikhuthazi ngaphambi kokulala kungenza kube nzima ukulala. Ngokusho kweNational Sleep Foundation, utshwala, ugwayi, ne-caffeine konke kungaphazamisa ukulala kwakho. Amathiphu okulala aphilile. (ng). https://www.sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
4. Setha isiteji. Kufanele uqiniseke ukuthi umbhede wakho, imicamelo, nezingubo zakho zokulala zikhululekile. Ngaphezu kwalokho, ukuhlobisa igumbi lakho lokulala ngezinto ozijwayele, eziduduzayo kungasiza ekwakheni indawo ephephile yokulala.

Uma uhlangabezana namaphupho amabi aphindaphindiwe, ungakuthola kunzima ukuphinda ulale futhi. Nazi izindlela ezimbalwa ongazisebenzisa ukuze wehlise umoya ngemuva kokuvuka kubusuku obubi.

• Prakthiza ukuphefumula okujulile. Uma uvuka wethukile noma ukhathazekile, ukuphefumula okujulile, okubizwa nangokuthi ukuphefumula okungu-diaphragmatic, kungasiza ukwehlisa izinga lokushaya kwenhliziyo yakho futhi kwehlise umfutho wegazi.
• Xoxani ngephupho. Kwesinye isikhathi, ukuxoxa ngephupho nomlingani noma nomngani kungasiza ekunciphiseni okunye ukukhathazeka okungenzeka ukuthi kubangekile. Kungaba futhi yindlela enhle yokuzindla ngeqiniso lokuthi iphupho kuphela, futhi akukho okunye.
• Bhala kabusha iphupho. Ingxenye ye-CBT ifaka phakathi ukubhala kabusha imicabango nemizwa yakho. Uma ungaphinda ubhale amaphupho amabi entweni engathusi kangako noma ephazamisayo, ungazithola ukwazi ukulala futhi.

Ukubonana nodokotela nini

Uma amaphupho amabi avela njalo athinta ikhono lakho lokulala kahle noma okubangela ukukhathazeka noma ukucindezeleka okwandayo usuku lonke, funa usizo.

Uma amaphupho akho amabi ahlobene nengcindezi, ukukhathazeka, noma ukucindezeleka, yenza i-aphoyintimenti nodokotela wezempilo ukuze uthole ukwelashwa nokusekelwa. I-American Psychiatric Association, i-American Psychological Association, ne-Anxiety and Depression Association of America konke kunezinsiza ongazisebenzisa ukuthola uchwepheshe wezempilo yengqondo eduze kwakho.

Uma amaphupho akho amabi ahlobene nesimo sokulala, umhlinzeki wakho wezokunakekelwa kwempilo angafuna uku-oda isifundo sokulala. Isifundo sokulala yisivivinyo esivame ukwenziwa esikhungweni sokuhlola ebusuku. Imiphumela yokuhlolwa ingasiza udokotela wakho ukuthi anqume ukuthi unenkinga yokulala engaholela emaphusheni akho aphindaphindiwe.

Okubalulekile

Amaphupho amabi aphindayo avame ukuba nesizathu. Kwesinye isikhathi, lesi sizathu singahlotshaniswa nengcindezi noma ukukhathazeka, ukusetshenziswa kwemithi, noma ukusetshenziswa kabi kwezidakamizwa.

Uma uzwa ukuthi amaphupho amabi aqhubekayo athinta izinga lakho lempilo, finyelela kudokotela noma uchwepheshe wezempilo yengqondo. Lapho usuphethe imbangela yamaphupho amabi aphindaphindayo, ungakwazi ukubanciphisa noma uwaqede ngokuphelele.