Amaphupha amabi

Umxholo

• Oonobangela ababi
• Ukuchonga amaphupha amabi
• Ukunyanga amaphupha amabi
• Yintoni enokuyenza malunga namaphupha amabi

Amaphupha amabi ngamaphupha ayoyikisayo okanye aphazamisayo. Imixholo yamaphupha amabi yahluka kakhulu ukusuka kumntu ukuya komnye, kodwa imixholo eqhelekileyo ibandakanya ukuleqwa, ukuwa, okanye ukuziva ulahlekile okanye ubanjisiwe. Amaphupha amabi anokubangela ukuba uve iimvakalelo ezahlukeneyo, kubandakanya:

• umsindo,
• lusizi
• ubutyala
• uloyiko
• ixhala

Ungaqhubeka nokufumana ezi mvakalelo nasemva kokuba uvukile.

Abantu bayo yonke iminyaka baphupha kakubi. Nangona kunjalo, amaphupha amabi aqhelekile ebantwaneni, ngakumbi abo bangaphantsi kweminyaka eli-10. Amantombazana asengozini yokuphathwa kakubi ngamaphupha abo kunabafana. Amaphupha amabi abonakala eyinxalenye yophuhliso oluqhelekileyo, kwaye ngaphandle kwemeko yoxinzelelo lwasemva koxinzelelo (i-PTSD), zihlala zingezizo iimpawu zaso nasiphi na isifo okanye ukuphazamiseka kwengqondo.

Nangona kunjalo, amaphupha amabi kunokuba yingxaki ukuba ayaqhubeka kwaye aphazamise indlela yakho yokulala. Oku kungakhokelela ekuphutheleni nasekusebenzeni nzima emini. Nxibelelana nogqirha wakho ukuba unengxaki yokujamelana namaphupha amabi.

Oonobangela ababi

Amaphupha amabi anokubangelwa zizinto ezahlukeneyo, kubandakanya:

• Iimovie ezoyikisayo, iincwadi, okanye iividiyo
• ukutyiwa ngaphambi kwexesha lokulala
• ukugula okanye umkhuhlane
• amayeza, kubandakanya i-anti-depressants, i-narcotic, kunye ne-barbiturates
• izixhobo zokulala ezingaphaya kwekhawuntareni
• utywala okanye iziyobisi
• Ukurhoxa kwiipilisi zokulala okanye kumayeza eentlungu
• uxinzelelo, uxinzelelo, okanye uxinzelelo
• ukuphazamiseka ebusuku, ingxaki yokulala ephawulwa ngamaphupha amabi rhoqo
• ubuthongo bokulala, imeko apho ukuphefumla kuphazamiseka xa ulele
• i-narcolepsy, ingxaki yokulala ebonakala ukozela kakhulu emini elandelwa kukungqengqa ngokukhawuleza okanye ukuhlaselwa kukulala
• I-PTSD, ingxaki yoxinzelelo ehlala ikhula emva kokunikela ubungqina okanye ukuhlangabezana nesiganeko esibuhlungu, njengokudlwengulwa okanye ukubulawa

Kubalulekile ukuba uqaphele ukuba amaphupha amabi awafani nokulala, ekwabizwa ngokuba yi-somnambulism, ebangela ukuba umntu ahambe xa esalele. Bahlukile nakwizinto ezoyikisayo zasebusuku, ezikwabizwa ngokuba ziindawo ezoyikekayo zokulala. Abantwana abanobubi ebusuku balale ngeziqendu kwaye bahlala bengazikhumbuli izehlo kusasa. Banokuba notyekelo lokulala okanye ukuchama ebhedini ngexesha lasebusuku. Izinto ezothusayo ebusuku zihlala zimile xa umntwana efikisa. Nangona kunjalo, abanye abantu abadala banokuba nezinto ezoyikisayo zasebusuku kunye namava okukhumbula amaphupha, ngakumbi ngamaxesha oxinzelelo.

Ukuchonga amaphupha amabi

Uninzi lwabantwana nabantu abadala baba namaphupha amabi amaxesha ngamaxesha. Nangona kunjalo, kuya kufuneka ucwangcise ixesha lokuqeshwa nogqirha wakho ukuba amaphupha amabi aqhubeka ixesha elide, aphazamise iindlela zakho zokulala, kwaye aphazamise amandla akho okusebenza emini.

Ugqirha wakho uya kukubuza imibuzo malunga nendlela osebenzisa ngayo izinto ezikhuthazayo, ezinjengecaffeine, utywala, kunye nezinye iziyobisi ezingekho mthethweni. Bayakukubuza malunga naliphi na iyeza okanye amayeza angaphezulu kwekhawuntareni kunye nezongezo ozithathayo ngoku.Ukuba ukholelwa ukuba amayeza amatsha axhokonxa amaphupha amabi, buza ugqirha wakho ukuba ngaba lukhona olunye unyango onokuluzama.

Akukho luvavanyo luchongiweyo lokufumanisa amaphupha amabi. Nangona kunjalo, ugqirha wakho unokukucebisa ukuba wenze isifundo sokulala. Ngexesha lokufunda ulala, uchitha ubusuku elebhu. Izinzwa zibeka esweni imisebenzi eyahlukeneyo, kubandakanya eyakho:

• ukubetha kwentliziyo
• amaza engqondo
• ukuphefumla
• amanqanaba eoksijini egazini
• iintshukumo zamehlo
• ukuhamba kwemilenze
• uxinzelelo lwezihlunu

Ukuba ugqirha wakho ukrokrela ukuba amaphupha akho amabi angabangelwa yimeko engaphantsi, njenge-PTSD okanye uxinzelelo, banokuqhuba olunye uvavanyo.

Ukunyanga amaphupha amabi

Unyango ngokuqhelekileyo alufuneki kumaphupha amabi. Nangona kunjalo, naziphi na iingxaki ezingundoqo zonyango okanye zengqondo kufuneka ziqwalaselwe.

Ukuba amaphupha akho amabi ayenzeka ngenxa ye-PTSD, ugqirha wakho unokumisela uxinzelelo lwegazi lweprazosin. Uphononongo lwamva nje lubonise ukuba la mayeza anceda ukunyanga amaphupha amabi ahambelana ne-PTSD.

Ugqirha wakho unokucebisa ngeengcebiso okanye ngeendlela zokunciphisa uxinzelelo ukuba ngaba ikho kwezi meko zilandelayo ezibangela amaphupha amabi:

• ixhala
• ukudakumba
• uxinzelelo

Kwiimeko ezinqabileyo, amayeza okuphazamiseka ekulaleni anokucetyiswa.

Yintoni enokuyenza malunga namaphupha amabi

Utshintsho kwindlela yokuphila lunokunceda ukunciphisa ukuphindaphindeka kwamaphupha akho amabi. Ungazama:

• ukuzilolonga okungenani kathathu ngeveki
• ukunciphisa umda kubungakanani botywala kunye necaffeine oselayo
• ukuphepha ukuxolisa
• ukuzibandakanya kwiindlela zokuphumla, ezinjengeyoga okanye ukucamngca, ngaphambi kokuba ulale
• ukuseka indlela yokulala ngokulala ngexesha elifanayo yonke imihla ebusuku kwaye uvuke ngexesha elifanayo yonke imihla kusasa

Ukuba umntwana wakho uhlala ephupha kakubi, bakhuthaze ukuba bathethe malunga namaphupha abo amabi. Chaza ukuba amaphupha amabi akanakubenzakalisa. Ezinye iindlela zibandakanya:

• ukwenza ixesha lokulala lomntwana wakho, kubandakanya nexesha elifanayo lokulala ubusuku ngabunye
• ukunceda umntwana wakho aphumle ngemithambo enzulu yokuphefumla
• ukuba nomntwana wakho abhale kwakhona ukuphela kobusuku obubi
• ukuba nomntwana wakho athethe nabalinganiswa bephupha elibi
• ukuba nomntwana wakho agcine iphephandaba
• ukunika umntwana wakho izinto ezifakwe, iingubo, okanye ezinye izinto ukuze afumane intuthuzelo ebusuku
• ukusebenzisa ukukhanya kwelanga kunye nokushiya ucango lokulala luvulekile ebusuku