Ukulala Kabi Kangakanani, Ukudangala, Nobuhlungu Obungapheli Kuphakelana

-Delile

• Umjikelezo wokulala nokudangala
• Indaba kaCharley yezinhlungu ezingapheli nezinkinga zokulala
• Amathiphu ama-3 wokwephula umjikelezo wezinhlungu zokulala-ukucindezeleka
• 1. Inhlanzeko yokulala
• Amathiphu enhlanzeko yokulala
  
• 2. Ukubhala okucacile
• 3. Ukwelashwa kokuziphatha kwengqondo

Sibona kanjani ukwakheka komhlaba esikhetha ukuba yibo - futhi nokwabelana ngamava acindezelayo kungakha indlela esiphathana ngayo, ibe ngcono. Lo ngumbono onamandla.

Sonke siyazi ukuthi ubusuku obubodwa nje bokulala kabi bungasifaka kanjani ku-funk ephelele. Lapho ulwela ukuthola ukuphumula kokubuyisela ubusuku nobusuku, imiphumela ingaba mibi kakhulu.

Ngichithe isikhathi esiningi sempilo yami ngilele ngilele embhedeni kwaze kwaba sekuseni, ngithandazela ukulala. Ngosizo lwesazi sokulala, ekugcineni ngikwazile ukuxhuma izimpawu zami nokuxilongwa: ukubambezeleka kwesigaba sokulala, ukuphazamiseka lapho isikhathi sakho sokulala osithandayo okungenani amahora amabili kamuva kunezikhathi ezivamile zokulala.

Ezweni eliphelele, ngangilala ekuseni ngovivi ngihlale embhedeni kuze kube semini. Kepha njengoba lokhu kungewona umhlaba ophelele, nginezinsuku eziningi zokuncishwa ubuthongo.

, abantu abadala abanjengami abalala ngaphansi kwamahora ayisikhombisa anconyiwe ubusuku ngabunye banamathuba amaningi kunabalala ngokuqinile ukubika esinye sezimo eziyi-10 zezempilo ezingamahlalakhona - kubandakanya isifo samathambo, ukudangala, kanye nesifo sikashukela.

Lokho ukuxhumana okuphawulekayo, njengoba abantu abadala base-U.S. Cishe abantu abayizigidi ezingama-50 kuya kwezingama-70 benohlobo oluthile lwenkinga yokulala, kusukela ekuqwashisweni kuya ekuphefumuleni ukulala kuya ekunciphiseni ubuthongo okungapheli.

Ukuncisha ubuthongo kunamandla kakhulu kangangokuba kungasethula kalula kube ukwehla okungathi, kwabaningi, kuholele ekucindezelekeni noma ebuhlungu obungapheli.

Isimo sakudala senkukhu neqanda: Ingabe ukulala okungakhubazekile kubangela ukucindezeleka nobuhlungu obungapheli noma ingabe ukucindezeleka nobuhlungu obungapheli kubangela ukulala okungahambi kahle?

"Kungaba nzima ukucacisa lokho," kusho uMichelle Drerup, oyi-PsyD, umqondisi wemithi yokuziphatha yokulala eCleveland Clinic. I-Drerup igxile ekwelapheni ngokwengqondo nokuziphatha kokuphazamiseka kokulala.

Kunobunye ubufakazi obuphakamisa ukuthi ukulandelana kwezikhathi zokulala, noma izikhathi ezithandwayo zokuvuka, kungathinta ubungozi bokucindezeleka ikakhulukazi. Ucwaningo olukhulu lwathola ukuthi ukukhuphuka ngaphambi kwesikhathi kunengozi engamaphesenti ayi-12 kuye kwangama-27 engcupheni yokuthola ukucindezeleka kanye nokuvuka sekwedlule isikhathi kunengozi engamaphesenti ayi-6 ephezulu, uma kuqhathaniswa nokwenyuka okuphakathi.

Umjikelezo wokulala nokudangala

Njengokuvuka sekwephuzile, impela ngibhekane nengxenye yami yokudangala. Lapho umhlaba wonke uyolala futhi uwena wedwa ongakavuki, uzizwa ukhishwa inyumbazane. Futhi lapho ulwela ukulala ngokwezindinganiso zomphakathi, nakanjani uphuthelwa izinto ngoba ulala kakhulu ukuhlanganyela. Akumangalisi-ke ukuthi, abaningi abavuka sekwephuzile - nami ngokwami ​​- baba nengcindezi.

Kepha akunandaba ukuthi yini eza kuqala, ukucindezeleka nobuhlungu obungapheli noma ukulala okungakhubazekile, zombili lezi zinkinga zidinga ukuxazululwa ngandlela thile.

Ungase ucabange ukuthi ukulala kuyathuthuka lapho ukucindezeleka noma ubuhlungu obungapheli buxazululiwe, kodwa ngokusho kukaDrerup, lokhu kaningi akunjalo.

"Kuzo zonke izimpawu zokucindezeleka, ukuqwasha noma ezinye izinkinga zokulala yizona ezisele kakhulu naphezu kokuthuthuka kwemizwa noma ezinye izimpawu zokucindezeleka," kusho uDrerup.

Ngisebenzise ama-anti-depressants iminyaka futhi ngiqaphele ukuthi ngingaba semoyeni ohloniphekile kepha ngisalwa nokulala ebusuku.

Ngokufanayo, abantu abanezinhlungu ezingapheli ababoni ukuthuthuka ebuthongweni lapho ubuhlungu babo buxazululiwe. Eqinisweni, ubuhlungu ngokuvamile buqhubeka buba bukhulu kuze kube yilapho kubhekwana nokulala. Lokhu kungahle kuhlobene nokuthi abanye abantu abanezinhlungu ezingapheli bangalwa nokukhathazeka okungabuye kubangele amakhemikhali okucindezeleka afana ne-adrenaline ne-cortisol ukukhukhula amasistimu abo. Ngokuhamba kwesikhathi, ukukhathazeka kudala ukukhuphuka kwesistimu yezinzwa, okwenza kube nzima ukulala.

Ngenxa yokuthi i-adrenaline inyusa ukuzwela kwesistimu yezinzwa, abantu abanezinhlungu ezingapheli empeleni bazobuzwa ubuhlungu ababengeke babuzwe ngokujwayelekile, kusho udokotela ohlinzayo womgogodla nochwepheshe wezinhlungu ezingapheli uDkt David Hanscom.

"Ekugcineni, ukuhlanganiswa kokukhathazeka okuqhubekayo nokuntuleka kokulala kuzodala ukucindezeleka," kusho uHanscom.

Indlela ephumelela kunazo zonke yokuxazulula bobabili ubuhlungu obungapheli nokudangala ukwehlisa uhlelo lwezinzwa, futhi nokunciphisa ukulala kuyisinyathelo sokuqala esibalulekile.

Indaba kaCharley yezinhlungu ezingapheli nezinkinga zokulala

Ngo-2006, uCharley washaya into embi empilweni yakhe yangasese neyomsebenzi. Ngenxa yalokho, waba nobuthongo, wadangala, futhi wahlaselwa uvalo oluningi kanye nobuhlungu obungapheli beqolo.

Ngemuva kokubona odokotela abahlukahlukene kanye nochwepheshe - nokwenza ukuvakashelwa okune ku-ER ngenyanga - uCharley ekugcineni walufuna usizo lukaHanscom. "Esikhundleni sokungihlelela i-MRI zisuka nje futhi sikhulume ngezindlela zokuhlinzwa, [uHanscom] wathi, 'Ngifuna ukukhuluma nawe ngempilo yakho,'” kukhumbula uCharley.

UHanscom uqaphele ukuthi ukucindezeleka kuvame ukudala noma kube kubi ubuhlungu obungapheli. Ngokuqala abone izehlakalo zokuphila ezicindezelayo ezinomthelela ebuhlungwini bakhe, uCharley wakwazi kangcono ukuthola izixazululo.

Okokuqala, uCharley waqala ngokuthatha inani elilinganisiwe lemithi elwa nokukhathazeka ukusiza ukwehlisa uhlelo lwakhe. Izinyanga eziyisithupha, waqapha umthamo wakhe ngokucophelela wabe esekhipha umuthi kancane kancane. Uyabona ukuthi amaphilisi amsizile ukuthi abuyele esimeni sokulala esijwayelekile ezinyangeni ezimbalwa.

UCharley uphinde walandela inqubo engaguquguquki yokulala ukuze umzimba wakhe ube nesigqi sokulala esijwayelekile. Amatshe ekhoneni enkambiso yakhe ahlanganisa ukulala njalo ebusuku ngo-11, ukunciphisa i-TV, ukudla ukudla kwakhe kokugcina amahora amathathu ngaphambi kokulala, nokudla ukudla okuhlanzekile. Manje ukhawula ushukela notshwala ngemuva kokufunda ukuthi kungadala ukuhlaselwa ukukhathazeka.

"Zonke lezo zinto zihlangene zaba nomthelela ekwakheni imikhuba yokulala eye yaba nempilo enhle kimi," kusho uCharley.

Lapho ukulala kwakhe sekuthuthukile, ubuhlungu obungapheli buzixazulule ngokuhamba kwezinyanga ezimbalwa.

Ngemuva kokugcina ukulala ubusuku bonke, uCharley uyakhumbula, "Ngangazi ukuthi ngilale kahle ebusuku futhi lokho kwanginika ukuzethemba okuncane ukuthi izinto zizoba ngcono."

Amathiphu ama-3 wokwephula umjikelezo wezinhlungu zokulala-ukucindezeleka

Ukuze wephule umjikelezo wokucindezeleka-ukulala noma ukulala okungapheli-ukulala, udinga ukuqala ngokulawula imikhuba yakho yokulala.

Ezinye zezindlela ongazisebenzisa ukusiza ukulala, ezinjengokuqonda ukwelashwa kokuziphatha (i-CBT), zingasetshenziswa ukubhekana nezimpawu zokudangala noma ubuhlungu obungapheli.

1. Inhlanzeko yokulala

Kungazwakala kulula, kepha into eyodwa engiyitholile ilusizo olukhulu ekusunguleni uhlelo lokulala olujwayelekile ukudala imikhuba emihle yokulala, eyaziwa nangokuthi inhlanzeko yokulala.

Ngokusho kukaDrerup, esinye sezizathu esenza abantu abaningi bangaboni ukuthuthuka ebuthongweni lapho ukucindezeleka kwabo sekuxazululiwe kungenzeka ukuthi kungenxa yemikhuba emibi yokulala abayenzileyo. Isibonelo, abantu abanokudangala bangahlala embhedeni isikhathi eside kakhulu ngoba bengenawo amandla nogqozi lokuzibandakanya nabanye. Ngenxa yalokhu, bangaba nobunzima bokulala ngesikhathi esijwayelekile.

Amathiphu enhlanzeko yokulala

• Gcina ukulala emini kube yimizuzu engama-30.
• Gwema i-caffeine, utshwala, ne-nicotine eduze nesikhathi sokulala.
• Sungula isimiso sokuphumula sokulala. Cabanga: ukugeza okushisayo noma isiko lokufunda ebusuku.
• Gwema izikrini - kufaka phakathi i-smartphone-imizuzu yakho engama-30 ngaphambi kokulala.
• Yenza igumbi lakho lokulala libe indawo yokulala kuphela. Lokho kusho ukuthi awekho ama-laptops, i-TV, noma ukudla.

2. Ukubhala okucacile

Bamba isiqeshana sephepha nepeni bese umane ubhale phansi imicabango yakho - kungaba emihle noma emibi - imizuzu embalwa. Bese ubabhubhisa ngokushesha ngokudwengula iphepha.

Le ndlela ikhonjiswe ukuthi inciphisa ubuthongo ngokugqashula imicabango yokujaha, ekugcineni ethoba uhlelo lwezinzwa.

Lokhu kuvivinya futhi kunika ubuchopho bakho ithuba lokwenza izindlela ezintsha zezinzwa ezizocubungula ubuhlungu noma ukudangala ngendlela enempilo. "Lokhu okwenzayo empeleni kushukumisa ubuchopho bakho ukuthi bushintshe ukwakheka," kusho uHanscom.

3. Ukwelashwa kokuziphatha kwengqondo

Uma ubhekene nokucindezeleka noma ubuhlungu obungapheli ngaphezu kwezinkinga zokulala, ukuvakashelwa njalo kumelaphi kungenzeka.

Usebenzisa i-CBT, umelaphi angakusiza ukukhomba nokufaka esikhundleni imicabango enezinkinga nokuziphatha okuthinta inhlalakahle yakho ngemikhuba enempilo.

Isibonelo, imicabango yakho ngokulala uqobo ingakudalela ukukhathazeka, ikwenze kube nzima ukulala, ngaleyo ndlela kubhebhethekise ukukhathazeka kwakho, kusho uDrerup. I-CBT ingasetshenziselwa ukubhekana nokuphazamiseka kokulala, ukudana, noma ubuhlungu obungapheli.

Ukuthola owelapha ngokuziphatha kwengqondo endaweni yakho, hlola iNational Association of Cognitive-Behaeveal Therapists.

Ukusebenza nomelaphi wokulala noma uchwepheshe wezokwelapha kungaba ukubheja kwakho okuhle kakhulu ukuze ubuyele endleleni yokulala okuqinile ebusuku, njengoba kungenzeka banikeze imishanguzo yokulwa nokukhathazeka noma ukwelashwa futhi banikeze ezinye izixazululo.

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