Kutheni Ukuxhalaba Kwam Kukhathazeka Ebusuku?

Umxholo

• Ukuqonda ukuba kwenzeka ntoni
• “Ingxaki kwabo banexhala [kukuba] kuhlala kungekho mfuneko yokuba nexhala. Ingozi yomzimba ayisiyokwenene kwaye akukho mfuneko yokulwa okanye ukusaba. ”
• Eyona nto imbi kuyo
• Ukulwa needemon
• Kodwa ukunqanda ukuba nabo obo busuku ngokupheleleyo, I-Treadway icebisa ukuba kuphuculwe indlela yokulala enokunceda kutshintsho ukusuka emini kuye kubusuku.
• Lukho uncedo

Xa kucinyiwe izibane, umhlaba uzolile, kwaye akusekho ziphazamiso zifumanekayo. ”

Ihlala isenzeka ebusuku.

Izibane ziyacima kwaye nengqondo yam iyajikeleza. Iphinda ibuyise zonke izinto endizithethileyo ezingaphumi ngendlela ebendithetha ngayo. Lonke unxibelelwano olungahambanga ngendlela endizimisele ngayo. Indibhabhadisa ngeengcinga ezingafunekiyo- iividiyo ezoyikekayo endingenakujikela kude nazo, zidlala ngaphezulu entlokweni yam.

Iyandibetha iimpazamo endizenzileyo kwaye indingcungcuthekisa ngamaxhala endingenakukwazi ukuwabaleka.

Ukuba, ukuba, ukuba kunjani?

Ngamanye amaxesha ndiza kuvuka iiyure, ivili le-hamster yengqondo yam liyala ukubuya.

Kwaye xa ukuxhalaba kwam kukubi kakhulu, kuhlala kundilandela nasemaphupheni am. Imnyama, imifanekiso ejijekileyo ebonakala ngathi iyangcungcutheka kwaye iyinyani, oku kubangela ukulala okungapheliyo kunye nokubila ebusuku okusebenza njengobungqina obongezelelweyo bokuphakuzela kwam.

Akukho nanye emnandi - kodwa nayo ayiqhelekanga ngokupheleleyo. Bendijongana noxinzelelo ukusukela kwiminyaka yam ephakathi kwaye bekuhlala kukubi ebusuku.

Xa izibane zicinyiwe, umhlaba uzolile, kwaye akusekho ziphazamiso zifumanekayo.

Ukuhlala kwimeko ye-cannabis-esemthethweni kuyanceda. Ngobusuku obona bubi, ndifumana usiba lwam oluphezulu lwe-CBD vape kwaye oko kuhlala kunele ukuthomalalisa intliziyo yam yokubaleka. Kodwa ngaphambi kokumiselwa ngokusemthethweni eAlaska, obo busuku yayingeyam kunye neyam kuphela ukudlula.

Ndingabhatala nantoni na - ndinike yonke into - ngethuba lokubaleka kubo.

Ukuqonda ukuba kwenzeka ntoni

Andindedwa kule nto, ngokutsho kwengqondo yezonyango uElaine Ducharme. "Kuluntu lwethu, abantu bachitha amawaka ezigidi zeedola ukuphelisa ixhala," uxelele uHealthline.

Ucacisa ukuba iimpawu zoxinzelelo, nangona kunjalo, zihlala zisindisa ubomi. Basigcina siyiphaphele ingozi kwaye baqinisekisa ukusinda. ” Uthetha ngento yokuba unxunguphalo ngokusisiseko kukulwa komzimba wethu okanye ukuphendula ngenqwelomoya - ngokwenza, kunjalo.

“Ingxaki kwabo banexhala [kukuba] kuhlala kungekho mfuneko yokuba nexhala. Ingozi yomzimba ayisiyokwenene kwaye akukho mfuneko yokulwa okanye ukusaba. ”

Kwaye yingxaki yam leyo. Amaxhala am kunqabile ngobomi nokufa. Kwaye okwangoku, bayandigcina ebusuku ngokufanayo.

Umcebisi wezempilo yengqondo onelayisensi uNicky Treadway ucacisa ukuba, emini, uninzi lwabantu abanoxinzelelo luyaphazamiseka kwaye bajolise kwimisebenzi. "Baziva iimpawu zoxinzelelo, kodwa baneendawo ezingcono zokubahlalisa emhlabeni, ukusuka kwindawo A ukuya ku-B ukuya ku-C imini yonke."

Le yindlela endibuphila ngayo ubomi bam: ukugcina isitya sam sigcwele kangangokuba andinaxesha lokuhlala. Logama nje ndinenye into ekujolise kuyo, uxinzelelo lubonakala lulawulwa.

Kodwa xa kusebusuku ixhala, iTreadway ichaza ukuba umzimba utshintshela kwisingqisho sendalo.

Ukukhanya kuyahla, ukuveliswa kwe-melatonin emzimbeni kuyenyuka, kwaye umzimba wethu usixelela ukuba siphumle, utshilo. “Kodwa kumntu oxhalabileyo, ukushiya loo ndawo yehyparousal kunzima. Ke umzimba wabo ulwa nesingqisho somjikelezo. ”

UDucharme uthi uloyiko lwenzeka rhoqo phakathi ko-1: 30 no-3: 30 kusasa. “Ebusuku izinto zihlala zizolile. Akukho kuncipha kokuphazamiseka kunye namathuba amaninzi okuba nexhala. ”

Wongeza ngelithi asinakho ukulawula naziphi na kwezi zinto, kwaye zihlala zenziwa mbi ngakumbi kukuba uncedo alufumaneki ebusuku.

Emva kwakho konke, ngubani omele ukubiza ngo-1 ekuseni xa ingqondo yakho ikubeka kwi-marathon yokukhathazeka?

Eyona nto imbi kuyo

Ngamaxesha amnyama obusuku, ndiyaziqinisekisa ukuba wonke umntu endimthandayo uyandithiya. Ukuba ndiye ndasilela emsebenzini wam, ukuba ngumzali, ebomini. Ndiyazixelela ukuba wonke umntu owakha wandenzakalisa, okanye wandishiya, okanye wathetha kakubi ngam nangayiphi na indlela wayelungile.

Bendifanelekile. Andonelanga. Andisoze ndibekho.

Yile nto ingqondo yam iyenzayo kum.

Ndibona ugqirha. Ndithatha amayeza. Ndizama kanzima ukulala ngokwaneleyo, ukuzivocavoca, ukutya kakuhle, kunye nokwenza zonke ezinye izinto endizifumeneyo zinceda ukugcina uxinzelelo. Kwaye ixesha elininzi liyasebenza-okanye ubuncinci, lisebenza ngcono kunokwenza kwanto.

Kodwa ixhala lisekhona, lihleli emaphethelweni, lilinde isiganeko sobomi ukuba lenze ukuba lingene ngaphakathi kwaye lenze ukuba ndibuze yonke into endakhe ndayazi ngam.

Kwaye ixhala liyazi ukuba kusebusuku xa ndisesichengeni.

Ukulwa needemon

UDucharme ulumkisa ngokusebenzisa intsangu njengoko ndisenza ngalaa maxesha amnyama.

"Intsangu ngumcimbi okhohlisayo," uyachaza. “Nangona bukhona ubungqina bokuba intsangu inokulunciphisa uxinzelelo okwethutyana, kodwa ayikhuthazwa njengesisombululo sexesha elide. Abanye abantu baxhalaba kakhulu ngembiza kwaye banokuba neempawu eziphambeneyo. ”

Kum, ayingombandela lowo - mhlawumbi ngenxa yokuba ndingathembeli kwentsangu ebusuku. Kuphela ngala maxesha ambalwa ngenyanga xa ii-meds eziqhelekileyo zingenzi iqhinga kwaye ndifuna ukulala.

Kodwa ukunqanda ukuba nabo obo busuku ngokupheleleyo, I-Treadway icebisa ukuba kuphuculwe indlela yokulala enokunceda kutshintsho ukusuka emini kuye kubusuku.

Oku kunokubandakanya ukuthatha ishawa yemizuzu eli-15 busuku ngabunye, usebenzisa iioyile ezibalulekileyo ze-lavender, ijenali kunye nokucamngca. "Ngale ndlela siya kuba sengozini yokulala, kwaye nokulala okungcono."

Ndiya kuvuma, le yindawo endinokuyiphucula. Njengombhali ozimeleyo osebenza yedwa, ixesha lam lokulala lihlala libandakanya ukusebenza de ndizive ndidinwe kakhulu kukuchwetheza elinye igama- kwaye ndicime izibane ndize ndizishiye ndedwa ngeengcinga zam ezaphukileyo.

Kodwa emva kweminyaka engaphezulu kwamashumi amabini yokujongana noxinzelelo, ndiyazi ukuba ulungile.

Okukhona ndisebenza nzima ukuzikhathalela kwaye ndinamathela kwiinkqubo ezindinceda ndiphumle, kokukhona kulula ukuxhalaba kwam - kwanokuxhalaba kwam ebusuku - kukulawula.

Lukho uncedo

Kwaye mhlawumbi yiloo nto. Ndamkele ukuba ixhala liza kuhlala liyinxalenye yobomi bam, kodwa ndiyazi ukuba zikhona izinto endinokuzenza ukunceda ukuzigcina ziphantsi kolawulo, into leyo iDucharme inomdla wokuqinisekisa ukuba abanye bayayazi.

"Abantu kufuneka bazi ukuba iingxaki zokuxhalaba ziyanyangeka," utshilo. "Uninzi luphendula kakuhle kunyango ngeendlela ze-CBT kunye namayeza, ngokufunda ukuhlala okomzuzwana-hayi kwixesha elidlulileyo okanye elizayo - nangaphandle kwemedali. Abanye banokufuna iimedali ukuze bazole ngokwaneleyo ukuze bafunde kwaye baxhamle kwiindlela ze-CBT. ”

Kodwa nokuba iyintoni na, uyacacisa, zikhona iindlela kunye namayeza akhoyo anokunceda.

Ke mna, nangona ndinikezele iminyaka eli-10 yobomi bam kunyango olubanzi, kukho izinto ezithile ekunzima ukuba ekugqibeleni ekugqibeleni zibaleke. Kungenxa yoko le nto ndizama konke okusemandleni am ukuba nobubele kum - nkqu nakwinxalenye yengqondo yam ngamanye amaxesha ethanda ukundingcungcuthekisa.

Kuba ndonele. Ndomelele kwaye ndiyazithemba kwaye ndinako ukwenza oko. Ndingumama onothando, umbhali ophumeleleyo, kunye nomhlobo othembekileyo.

Kwaye ndixhotyisiwe ukujongana nawo nawuphi na umceli mngeni oza kum.

Kungakhathaliseki ukuba yintoni ingqondo yam yasebusuku izama ukundixelela.

Kwirekhodi, nawe unjalo. Kodwa ukuba ixhala lakho likugcina ebusuku, thetha nogqirha okanye ugqirha. Ufanelwe kukufumana isiqabu, kwaye kukho iindlela ezikhoyo zokufezekisa oko.