Indlela yokunciphisa ukuxhalaba ebusuku

Umxholo

• Kutheni kusenzeka ebusuku?
• Iimpawu
• Oonobangela
• Ixhala kunye nophando lokulala
• Unyango
• Phatha iimeko ezisisiseko
• Unyango ngengqondo
• Amayeza
• Elinye iyeza
• Iingcebiso zokuphila
• Ukucamngca
• Ukuphefumla nzulu
• Ukubeka phantsi
• Uluhlu lokwenza
• Imikhwa yokulala esempilweni
• Nini ukubona ugqirha
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Kutheni kusenzeka ebusuku?

Ixhala yimvakalelo eqhelekileyo yomntu ebonakaliswa ziimvakalelo zovalo nokukhathazeka. Unokufumana uxinzelelo ngexesha lexinzelelo, njengomhla wokuqala okanye udliwanondlebe lomsebenzi.

Ngamanye amaxesha, nangona kunjalo, uxinzelelo lunokuhlala ixesha elide kunesiqhelo. Xa oku kusenzeka, kunokuphazamisana nobomi bakho bemihla ngemihla - nangobusuku bonke.

Elinye lamaxesha aqhelekileyo xa abantu benamaxhala ebusuku. Uvavanyo oluninzi lweklinikhi lufumanise ukuba ukungalali ngokwaneleyo kunokubangela unxunguphalo. Ngokwembali, uphando lubonisa ukuba iingxaki zokuxhalaba zinxulunyaniswa nokunciphisa umgangatho wokulala.

Ukunyanga uxinzelelo lwakho ebusuku kunye nokujongana nemicimbi yakho yokulala ngamanyathelo abalulekileyo ekuphuculeni umgangatho wobomi.

Iimpawu

Zininzi iimpawu zoxinzelelo. Wonke umntu unamaxhala ngokwahlukileyo. Iimpawu zinokwenzeka nanini na emini, kusasa okanye ebusuku. Iimpawu eziqhelekileyo zoxinzelelo zibandakanya:

• iimvakalelo zovalo, ukungazinzi, okanye ixhala
• ingxaki yokujonga
• ingxaki yokulala okanye ukulala
• iingxaki zesisu

Olunye uphawu lomntu oxhalabileyo unokufumana amava kukuhlaselwa kukothuka. Uhlaselo loloyiko sisiqendu soloyiko olugqithisileyo nolunzulu, oluhlala luhamba kunye nokubonakaliswa komzimba. Iimpawu eziqhelekileyo zokuhlaselwa kwesoyiko zibandakanya:

• Uvakalelo lwentshabalalo ezayo
• ukwanda kwentliziyo kunye neentlungu zesifuba
• ukuphefumla kancinci kunye nokuxinana komqala
• ukubila, ingqele kunye nokukhanya okushushu
• utywala okanye intloko
• imvakalelo yokuzahlula, okanye ngathi akukho nto iyinyani

Ngamanye amaxesha, usenokude uvuke kuhlaselo loloyiko lasebusuku. Ubusuku (ixesha lasebusuku) uloyiko luneempawu ezifanayo neempawu zoloyiko oluqhelekileyo, kuphela kwenzeka ngelixa ulele.

Ukuba ufumana uloyiko lasebusuku, kunokuba nzima ukuzola kwaye uphinde ulale.

Oonobangela

Imiba yokulala kunye noxinzelelo kubonakala kuhamba kunye. Ukungabikho kokulala kunokubangela ukuxhalabisa, ngelixa uxhalaba lunokubangela ukungabikho kokulala.

Ngokwe-Anxiety and Depression Association of America (ADAA), ngaphezulu kwama-50 epesenti yabantu abadala bathi amaxhala abo achaphazela ukukwazi kwabo ukulala ebusuku.

Kukho uphando oluncinci kakhulu lwezenzululwazi ngexhala lobusuku. Okwangoku, zininzi izizathu zokuba uxinzelelo lwakho lube lubi kakhulu ebusuku.

Unokuziva ukuba ingqondo yakho ibaleka, kwaye awunakumisa iingcinga zakho. Unokugxila kumaxhala omhla okanye ulindele izinto kuluhlu lwezinto oza kuzenza zosuku olulandelayo.

Olu “xinzelelo” lubonwa lunokubangela ukuba umzimba ube namava e-adrenaline, nto leyo eyenza ukuba kube nzima kakhulu ukulala.

Ixhala kunye nophando lokulala

Kukho, nangona kunjalo, uphando oluninzi malunga nendlela uxinzelelo olunokuchaphazela ngayo ukulala kunye nokunye.

Ngokutsho kwe-ADAA, uphando lubonisa ukuba ukuphazamiseka kokulala kwenzeka phantse kuzo zonke iingxaki zengqondo.

Kwincinci, abaphandi bavavanya ubudlelwane phakathi konyango lokuziphatha kwengqondo (CBT) kunye nomgangatho wokulala kubantu abanoxinzelelo. Abaphandi bafumanise ukuba zombini umgangatho wokulala kunye nokulala ubuthongo (ixesha elithathayo ukulala) liphuculwe kubathathi-nxaxheba abaphendule kwi-CBT.

Abaphandi bakholelwa ukuba ukujolisa kwiingxaki zokulala ngexesha lonyango olunokuxhalabisa kunokuba luncedo kwabo banengxaki yokulala.

Unyango

Kubalulekile ukuba ukhumbule ukuba kungathatha ixesha ukufumana indlela eyiyo yonyango ngoxinzelelo lwakho. Ngenxa yoku, wena nogqirha wakho unokukhetha ukusebenzisa iindlela ezahlukeneyo zonyango.

Phatha iimeko ezisisiseko

Kukho iimeko zonyango ezinokubangela iimpawu zoxinzelelo. Ziquka:

• isifo sentliziyo
• hyperthyroidism
• isifo seswekile
• iintlungu ezingapheliyo
• Isifo sengqondo sesifo
• amathumba athile obuchopho

Ukuba kukho nayiphi na kwezi meko ebangela uxinzelelo lwakho ebusuku, ugqirha wakho uya kufuna ukubaphatha kuqala.

Unyango ngengqondo

Zininzi iindlela zonyango lweengqondo ezinokunyanga uxinzelelo. Enye yeendlela ezisekwe kakuhle kukuziphatha kwengqondo yokuziphatha (CBT). I-CBT luhlobo lonyango lwengqondo olukhuthaza ukutshintsha iipateni zakho zokucinga ukuphucula indlela oziphethe ngayo kunye nomoya.

Ngokwe-ADAA, kungathatha iiveki ezili-12 ukuya kwezi-16 ukuqala ukubona iziphumo nge-CBT.

Amayeza

Kwiimeko ezininzi, ukunyanga uxinzelelo kufuna indlela ezimbini. Zombini unyango lwengqondo kunye namayeza anokusetyenziswa ngokudibeneyo ukuvelisa iziphumo ezilungileyo.

Kukho iintlobo ezahlukeneyo zonyango amayeza anokuyalela uxinzelelo lwakho. Banokuthetha ngezinto ezilungileyo nezingalunganga zonyango, ukubakho, kunye nokunye kunye nawe.

Amachiza aqhelekileyo amiselwe ukuhlaselwa ngamandla yi-benzodiazepines. Amachiza aqhelekileyo amiselwe iimeko zexesha elide zoxinzelelo zizidambisi.

Elinye iyeza

Kwabanye abantu, olunye unyango lonyango lolunye ukhetho kunyango.

Uphando ngamayeza e-herbal kunye ne-botanical amayeza oxinzelelo alunamida kakhulu kunonyango lwesintu. Nangona kunjalo, ukusuka ngo-2010 wafumanisa ukuba zombini ukondla kunye nokuxhaswa kwemifuno kunokuba luncedo ekunyangeni.

Kukho ubungqina obuqinileyo bokusebenza kwezincedisi eziqukethe i-passionflower, i-kava, i-L-lysine, kunye ne-L-arginine.

Gcina ukhumbula ukuba iU.S.Ukutya kunye noLawulo lweeDrug alulawuli umgangatho okanye ubunyulu bezincedisi njengoko besenza iziyobisi. Thetha nogqirha wakho ngaphambi kokuzama izongezo ukuqinisekisa ukuba akukho ntsebenziswano iya kwenzeka.

Fumana i-passionflower, i-kava, i-L-lysine, kunye ne-L-arginine yokuncedisa kwi-intanethi.

Iingcebiso zokuphila

Nazi ezinye zeendlela zokuphila ezinokukunceda uphumle kwaye unciphise uxinzelelo lwakho ebusuku:

Ukucamngca

Ukucamngca yindlela yokucinga. Ubungqina bubonisa ukuba neseshoni enye yokucamngca inokuba luncedo ekunciphiseni uxinzelelo. Nokuba izibonelelo ezininzi zinokubonwa ixesha elide.

Ukucamngca ngaphambi kokuba ungene ebusuku kunokuba yindlela efanelekileyo yokunciphisa ukuxhalaba ebusuku.

Ukuphefumla nzulu

Ukuphefumla nzulu yindlela entle yokunciphisa uxinzelelo kunye noxinzelelo. Ukuphefumla ngokunzulu kunokunciphisa isantya sentliziyo yakho kunye nokuphucula uxinzelelo lwegazi.

Ukuba ufumana uloyiko ebusuku, zama ukuphefumla okunzulu ukunciphisa uhlaselo.

Ukubeka phantsi

Ukuxhalaba kunokubangela iziqendu zokuzahlula. Isiseko yenye yeendlela zokuzigcina ukho ngalo mzuzu.

Iindlela zokwenza izinto zibandakanya ukuqonda kunye nokuqonda, njengokuchukumisa into okanye ukuthetha umhla wanamhlanje ngokuvakalayo. Ukwenza oku ebusuku ngaphambi kokulala kunokunceda ukubuyisela kumzuzu wangoku ukuze ulale.

Uluhlu lokwenza

Ukuba olunye lwexhala onalo lubandakanya ukukhathazeka malunga nemisebenzi yakho yemihla ngemihla, unokulibona uxinzelelo lwakho lokujikeleza ebusuku. Ukwenza uluhlu lwezinto oza kuzenza kusuku okanye iveki kunokunceda ukususa olo xinzelelo.

Imikhwa yokulala esempilweni

Enye yezona ndlela zibaluleke kakhulu zokunciphisa uxinzelelo ebusuku kukulala ngendlela esempilweni. Ukuqinisekisa ukuba wonwabile kwaye ukhululekile kwigumbi lakho lokulala kuya kunceda ukuphucula umgangatho wokulala.

Zininzi iindlela zokwenza imikhwa elungileyo yokulala ukuqinisekisa ukuba ulele ngcono kwaye ixesha elide:

Zilolonge yonke imihla

Ukuzivocavoca kunokunceda ukuphucula umgangatho wokulala kunye nexesha. Ukuba unamaxhala asebusuku, ukuzilolonga kwangoko okanye emva kwemini kunokukunceda ulale ngakumbi ngaphambi kokuba ulale.

Ngaphandle koko, umthambo awulunganga kuphela ekuphuculeni ukulala. Inokukunceda ukukhulula iimpawu zakho zoxinzelelo.

Yenza ishedyuli yokulala

Ukuseka ishedyuli yokulala kunokunceda ukugcina iwotshi yakho ejikelezayo ijonge. Xa ugcina imijikelezo yakho yokuvuka kunye neyokulala ujikeleze ixesha elifanayo yonke imihla, unokufumana kulula ukulala ebusuku.

Gwema izikhuthazi ngaphambi kokulala

Izinto ezishukumisayo zinokuzenza mandundu iimpawu zoxinzelelo. Ukongeza, kuba izinto ezikhuthazayo zonyusa umsebenzi womzimba, ukuzithatha ngaphambi kokulala kunokwenza ukuba kube nzima ukulala.

Isiseko sokulala kuzwelonke silumkisa ukuba utywala, icuba, kunye necaffeine zonke zinokuba nefuthe elibi ekulaleni, ke qiniseka ukuzikhusela ngaphambi kokuba ubethe ifula.

Vala i-elektroniki

Xa ekugqibeleni ukhasa ebhedini, umjelo we-elektroniki. Uphononongo lwango-2017 lufumanise ukuba phantse abathathi-nxaxheba abangama-350 abadala, ukusetyenziswa kwe-elektroniki emva kwexesha lokulala kunxulumene kuphela nexesha elithathileyo ukulala.

Kungenxa yokuba ukukhanya okuluhlaza okwesibhakabhaka okuvela kwi-elektroniki kucingelwa ukuba kuyayicinezela i-hormone yokulala i-melatonin, isenza ukuba kube nzima ukuwa (kunye nokuhlala) ulele.

Yenza intuthuzelo

Iipillow kunye noomatrasi kufuneka behle kwaye baxhase umzimba wakho kunye nesitayela sokulala.Igumbi lakho lokulala lelakho, ke ukwenza ukuba kube lula, indawo ekhuselekileyo yokulala kunokwenza wonke umahluko kubusuku bexhala lakho.

Nini ukubona ugqirha

Ukuxhalaba rhoqo okwenza kube nzima ukulala ebusuku kunokuchaphazela umgangatho wobomi bemihla ngemihla. Umsebenzi wakho okanye ukusebenza esikolweni kunokuba nzima, kwaye unokufumana kunzima ukugqiba imisebenzi yakho yemihla ngemihla.

Ukuba ixhala kunye nokungabikho kokulala kuchaphazela ubomi bakho ngale ndlela, kubalulekile ukufikelela kugqirha okanye kwingcali yezempilo yengqondo ngoncedo.

Kwabanye abantu, ukuxhalaba ebusuku kunokubangela ukulala. Ukuphuthelwa kuchazwa njengengxaki eqhubekayo yokuwa okanye yokulala. Ukuphuthelwa okungapheliyo kunokuba nefuthe elibi kwimpilo, kubandakanya umngcipheko okhulayo:

• iimeko zempilo, ezinje ngoxinzelelo lwegazi kunye nokomelela komzimba
• iimeko zempilo yengqondo, ezinje ngoxinzelelo
• iingozi

Nokuba ugqirha wakho wenza uxilongo loxinzelelo, ukungalali, okanye zombini, ukufikelela kwinqanaba lokuqala kwinkqubo yonyango.

Umgca wezantsi

Zininzi izizathu zokuba uxinzelelo lwakho lube lubi ebusuku. Uxinzelelo lwemihla ngemihla, imikhwa yokungalali kakuhle, kunye nezinye iimeko zempilo zinokukhokelela kukonyuka koxinzelelo kunye nohlaselo ebusuku.

Nangona kunjalo, zininzi iindlela zonyango ezikhoyo ezinokunceda ukunciphisa uxinzelelo kunye nokuphucula umgangatho wokulala. Ukuba unenkxalabo yokuba ukuxhalaba kwakho ebusuku kunye nokungabikho kokulala kuthintela ubomi bakho, akukaze kube semva kwexesha ukuba usebenzise izibonelelo zempilo yengqondo ezifumanekayo kuwe.

Ezi zixhobo zikwi-Intanethi zinokukunceda ufumane ingcali yezempilo yengqondo kufutshane nawe:

• Umbutho wezengqondo zaseMelika's Fumana ugqirha wengqondo
• I-Locator yeNgqondo yeAmerican Psychological Association
• Ixhala kunye noxinzelelo loMbutho waseMelika Fumana iTherapist