Uxinzelelo lwakusasa: Yintoni kwaye uyiphatha njani

Umxholo

• Izizathu zokudakumba kwasekuseni
• Iimpawu zokudakumba kwasekuseni
• Ukuchonga uxinzelelo lwakusasa
• Unyango loxinzelelo lwakusasa
• Amayeza
• Thetha unyango
• Unyango olukhanyayo
• Unyango lwe-Electroconvulsive (ECT)
• Into onokuyenza
• Thetha nogqirha wakho

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

Yintoni uxinzelelo lwakusasa?

Ukudakumba kwasekuseni luphawu olufunyanwa ngabantu abathile abanengxaki yokudakumba. Ngoxinzelelo lwakusasa, unokuba neempawu zokudakumba kakhulu kusasa kunasemva kwemini okanye ngokuhlwa. Ezi mpawu zinokubandakanya ukudakumba okugqithisileyo, unxunguphalo, umsindo nokudinwa.

Ukudakumba kwasekuseni kukwabizwa ngokuba kukutshintsha kwexesha kweempawu zokudakumba okanye ukwahluka kwemeko yokutshintsha kwemo. Kwahlukile kukuphazamiseka okuhambelana namaxesha onyaka, okunxulumene notshintsho kumaxesha onyaka. Iingcali bezikade zikuthathela ingqalelo ukudakumba kwasekuseni njengovavanyo lweklinikhi zodwa, kodwa ngoku ziyithatha njengenye yeempawu ezinokubakho zoxinzelelo.

Izizathu zokudakumba kwasekuseni

Uphononongo olwenziwe ngo-2013 lwafumanisa ukuba abantu abanexinzelelo bahlala bephazamisa isingqisho. Oku kuphazamiseka sesinye sezizathu eziphambili zokudakumba kwasekuseni.

Umzimba wakho usebenza kwiwotshi yangaphakathi yeeyure ezingama-24 ebangela ukuba ulale ngakumbi ebusuku kwaye uvuke ngakumbi kwaye uqaphele emini. Lo mjikelo wendalo wokulala ubizwa ngokuba sisingqisho se-circadian.

Isingqisho se-circadian, okanye iwotshi yomzimba wendalo, ilawula yonke into ukusuka kwinqanaba lentliziyo ukuya kubushushu bomzimba. Ikwachaphazela amandla, ukucinga, ukuphaphama, kunye novakalelo. Ezi zingqisho zemihla ngemihla zikunceda ukuba uhlale uzinzile kwaye uhlale usempilweni.

Isingqi samahomoni athile, njenge-cortisol kunye ne-melatonin, sinceda umzimba wakho ukuba uzilungiselele imicimbi ethile. Umzekelo, umzimba wakho wenza icortisol xa kuphuma ilanga. Le hormone ikunika amandla ukuze ukwazi ukusebenza kwaye uqaphele emini. Xa ilanga litshona, umzimba wakho ukhupha i-melatonin. Le hormone ikwenza wozele.

Xa ezi zingqisho ziphazamiseka, umzimba wakho uqala ukwenza iihormoni ngexesha elingalunganga losuku. Oku kunokuba nefuthe elibi kwimpilo yakho yasemzimbeni nakwintlalo-ntle yeemvakalelo zakho. Umzekelo, xa umzimba wakho usenza i-melatonin emini, ungaziva udiniwe kwaye unomsindo.

Iimpawu zokudakumba kwasekuseni

Abantu abanokudakumba kwasekuseni bahlala beba neempawu ezinzima kusasa, ezinje ngemvakalelo yosizi kunye nobumnyama. Nangona kunjalo, baziva bebhetele njengoko imini iqhubeka. Iimpawu zingabandakanya:

• ingxaki yokuvuka nokuvuka ebhedini kusasa
• ukunqongophala ngamandla xa uqala usuku lwakho
• ubunzima ekujonganeni nemisebenzi elula, efana nokuhlamba okanye ukwenza ikofu
• ukulibaziseka ukusebenza komzimba okanye kwengqondo ("ukucinga ngenkungu")
• ukungakhathaleli okanye ukungabikho koqwalaselo
• ukuphazamiseka okunzulu okanye ukukhathazeka
• ukungabikho komdla kwimisebenzi eyonwabisa kanye
• iimvakalelo zokuba lilize
• utshintsho kwisondlo (ngokuqhelekileyo ukutya ngaphezulu okanye ngaphantsi kunesiqhelo)
• hypersomnia (ukulala ixesha elide kunesiqhelo)

Ukuchonga uxinzelelo lwakusasa

Kuba ukudakumba kwasekuseni ayisiyiyo into eyahlukileyo yoxilongo kuxinzelelo, ayinazo iindlela zokuqonda isifo. Oko kuthetha ukuba akukho zimpawu zimiselweyo eziya kujongwa ngugqirha wakho ukufumanisa ukuba unayo. Nangona kunjalo, ukumisela ukuba unoxinzelelo lwakusasa, ugqirha wakho okanye ugqirha uya kukubuza malunga neepateni zakho zokulala kunye notshintsho lwemozulu imini yonke. Banokubuza imibuzo efana nale:

• Ngaba iimpawu zakho zihlala zibi kakhulu kusasa okanye ngokuhlwa?
• Ngaba unengxaki yokuvuka ebhedini okanye ukuqala kusasa?
• Ngaba iimvakalelo zakho ziyatshintsha ngokuphawulekayo emini?
• Ngaba unengxaki yokujonga ngakumbi kunesiqhelo?
• Ngaba uyayoliswa zizinto oqhele ukuzenza?
• Ngaba iindlela zakho zemihla ngemihla zitshintshile kutshanje?
• Yintoni, ukuba ikhona into, ephucula imeko yakho?

Unyango loxinzelelo lwakusasa

Nazi ezinye zonyango ezinokunceda ekunciphiseni ukudakumba kwasekuseni.

Amayeza

Ngokungafaniyo nezinye iimpawu zoxinzelelo, uxinzelelo lwakusasa aluphenduli kakuhle ekukhetheni i-serotonin reuptake inhibitors (i-SSRIs). Ii-SSRI ziqhele ukumiselwa njenge-anti-depressants ezinokunceda ukunciphisa iimpawu zoxinzelelo olukhulu.

Nangona kunjalo, i-serotonin-norepinephrine reuptake inhibitors (i-SNRIs) efana ne-venlafaxine (i-Effexor) inokuba luncedo kubantu abanexinzelelo lwakusasa.

Thetha unyango

Ukuthetha ngonyango-njengonyango lomntu, unyango lokuziphatha, kunye nokunyanga kwengqondo-kunokunyanga nokudakumba kwasekuseni.Amachiza kunye nonyango lokuthetha lusebenza ngakumbi xa zidityanisiwe.

Olu nyango lunokunceda ukujongana nayo nayiphi na imiba enokuthi ibe negalelo kuxinzelelo lwakho kwaye zenze iimpawu zakho zibe mandundu. Imicimbi inokubandakanya ukungqubana kubudlelwane bezothando, iingxaki kwindawo yokusebenza, okanye iindlela zokucinga ezingalunganga.

Unyango olukhanyayo

Unyango olukhanyayo, ekwabizwa ngokuba lukhanyiso olukhanyayo okanye iphotootherapy, lunokunceda ekunyangeni abantu abanokudakumba kwasekuseni. Ngolu hlobo lonyango, uhlala okanye usebenza kufutshane nebhokisi yonyango elula. Ibhokisi ikhupha ukukhanya okuqaqambileyo okulingisa ukukhanya kwendalo ngaphandle.

Ukuvezwa kukukhanya kukholelwa ukuba kuchaphazela iikhemikhali zobuchopho ezinxulumene nemood. Nangona ngokubanzi ithathwa njengonyango kunyango lwesifo, abanye abantu abanokudakumba banokufumana le ndlela iluncedo.

Unyango lwe-Electroconvulsive (ECT)

I-ECT inokuba lunyango olusebenzayo. Ngale nkqubo, imisinga yombane idluliselwa kwingqondo ukuze ngabom kubangele ukuxhuzula. Unyango lubonakala ngathi lubangela utshintsho kwimichiza yobuchopho enokuguqula iimpawu zoxinzelelo.

I-ECT lunyango olukhuselekileyo olunokwenziwa phantsi kwe-anesthesia ngokubanzi, oko kuthetha ukuba ulele ngexesha lenkqubo. Imisinga yombane inikwa kwindawo elawulwayo ukufezekisa esona siphumo sihle kunye neengozi ezimbalwa ezinokubakho.

Into onokuyenza

Ukongeza kwezi zonyango, ukwenza utshintsho oluncinci kwiipateni zakho zokulala kunokunceda. Olu tshintsho lunokunceda ukulungelelanisa umjikelo wakho wokulala / wokuvuka kunye newotshi yomzimba wakho kunye nokunciphisa iimpawu zokudakumba kwasekuseni. Zama:

• Ukulala nokuvuka ngexesha elifanayo yonke imihla
• ukutya ukutya ngamaxesha aqhelekileyo
• ukuyeka ukuthatha ixesha elide
• ukudala imeko yokukhuthaza ubuthongo, njengegumbi elimnyama, elithe cwaka, nelipholileyo
• ukunqanda izinto ezinokuthintela ukulala ubusuku obumnandi, njengecaffeine, utywala kunye necuba
• ukuzilolonga rhoqo, kodwa kuthintele ukuzilolonga kakhulu iiyure ezi-4 ngaphambi kwexesha lokulala

Ukuthatha la manyathelo kunokunceda ukuzinzisa isingqisho sakho sokujikeleza ukuze umzimba wakho wenze iihomoni ezichanekileyo ngexesha elifanelekileyo. Kwaye oko kuya kunceda ukuphucula imeko yakho kunye nezinye iimpawu.

Thetha nogqirha wakho

Njengezinye iimpawu zoxinzelelo, uxinzelelo lwakusasa luyanyangeka. Ukuba ucinga ukuba unokudakumba kwasekuseni, thetha nogqirha wakho. Banokuthetha nawe malunga neempawu zakho kwaye bacebise ngesicwangciso sonyango ukukunceda.