Kutheni Sisoloko Siphupha kakubi?

Umxholo

• Ngawaphi amaphupha amabi aphindaphindwayo?
• Oonobangela
• 1. Uxinzelelo, ixhala, okanye uxinzelelo
• 2. IPTSD
• 3. Iimeko zonyango ezisisiseko
• 4. Amayeza
• 5. Ukusetyenziswa gwenxa kweziyobisi
• Amaphupha amabi ebusuku
• Unyango
• Uxinzelelo kunye noxinzelelo
• Iimeko zokulala
• PTSD
• Utshintsho kwindlela yokuphila
• Nini ukubona ugqirha
• Umgca wezantsi

Ngawaphi amaphupha amabi aphindaphindwayo?

Amaphupha amabi ngamaphupha aphazamisayo okanye aphazamisayo. NgokweAmerican Academy of Sleep Medicine, ngaphezulu kwama-50 epesenti yabantu abadala baxela ukuba namaphupha amabi ngamanye amaxesha.Amaphupha amabi-Izinto ezinobungozi. (nd). http://sleepeducation.org/sleep-disorders-by-category/parasomnias/nightmares/risk-factors Nangona kunjalo, abanye abantu banamaphupha amabi avela rhoqo. Ezi zibizwa ngokuba ngamaphupha amabi aphindaphindiweyo. Amaphupha amabi aphindaphindiweyo adla ngokwenzeka rhoqo ebantwaneni kunabantu abadala.Amaphupha amabi, amaphupha amabi, kunye nobusuku obubi: Wazi umohluko. (nd). https://www.sleep.org/articles/what-is-a-night-terror/

Ayizizo zonke izinto ezimbi ezenzeka rhoqo ezifanayo ngokufanayo busuku ngabunye. Uninzi lwamaphupha alandelayo alandela imixholo efanayo kunye neetropiki kodwa anokwahluka kumxholo. Nokuba kunjalo, la maphupha amabi ahlala edala iimvakalelo ezifanayo xa uvuka, kubandakanya:

• umsindo
• lusizi
• ubutyala
• ixhala

Ezi ngcinga kunye neemvakalelo zinokwenza kube nzima ukubuyela ekulaleni kwakhona.

Amaphupha amabi aphindaphindeneyo anesizathu. Kule nqaku, siza kuphanda izizathu eziqhelekileyo zokubakho kwamaphupha amabi, kunye neendlela zokonyango kwezinye zeemeko eziphantsi.

Oonobangela

Amaphupha amabi angenzeka ngenxa yezizathu ezininzi, kodwa nantsi ezintlanu eziqhelekileyo.

1. Uxinzelelo, ixhala, okanye uxinzelelo

Uxinzelelo yenye yeemvakalelo abantu abaninzi abanengxaki yokuzihambisa ngendlela enemveliso. Ngenxa yoku, amaphupha anokuba lelinye kuphela lamathuba okuba umzimba usebenze ngezo mvakalelo.

Olunye uphononongo luye lwabonisa ukuba uxinzelelo kunye noxinzelelo lobuntwana kunokubangela amaphupha amabi kamva ebomini.UNielsen T. (2017). Ukunyanzeliswa koxinzelelo lwe-hypothesis yamaphupha amabi. INGXELO: 10.3389 / fneur.2017.00201 Ixhala kunye noxinzelelo kunokubangela amaphupha amabi, ngokunjalo.Iphepha JF. (2000). Amaphupha amabi kunye nokuphazamiseka kwamaphupha. https://www.aafp.org/afp/2000/0401/p2037.html La maphupha amabi anokubandakanya iimeko ezinxulumene nokuzixabisa, ukubuyela kwakhona kwezifo, kwaye kwabanye, nokuhlaselwa luloyiko.

2. IPTSD

Ukuya kuthi ga kwiipesenti ezingama-71 zabantu abanengxaki yokufumana ingxaki emva koxinzelelo (PTSD).Umlingisi K, et al. (2016). Ukuhamba rhoqo ebusuku, uxinzelelo lwasebusuku kunye nokusebenza ngokukuko kwonyango olujolise ekuziphatheni okungalunganga koxinzelelo lwasemva koxinzelelo. INGXELO: I-PTSD sesinye sezizathu eziphambili zamaphupha aphindaphindayo kubantu abadala.

Olunye lweempawu ezixhaphakileyo ze-PTSD "kukuphinda ube nakho," okanye ukubuyela emva kwisiganeko esibuhlungu okanye izehlo. Ngamanye amaxesha la manqaphanqapha anokuzibonakalisa njengamaphupha amabi. Kubantu abane-PTSD, amaphupha amabi aphindaphindiweyo anokuba neziphumo ezibi ezahlukeneyo, kubandakanya:

• ukufaka isandla okanye ukwanda kweempawu ze-PTSD
• ukufaka isandla okanye ukwanda koxinzelelo
• ukunciphisa umgangatho wokulala

Umxholo walamaphupha mabi ahluka kuye ngomntu. Kwabanye abantu, la maphupha aphindaphindeneyo amaphupha amabi apho ukuphazamiseka kwantlandlolo kuphindaphindwa kaninzi.Indlela ukwenzakala okunokuwachaphazela ngayo amaphupha akho. (nd). https://www.sleepfoundation.org/sleep-topics/how-trauma-can-affect-your-dreams Kwabanye, amaphupha amabi afuzisela iimvakalelo kunye neemvakalelo zentlungu yokuqala.

3. Iimeko zonyango ezisisiseko

Ezinye iingxaki zokulala zingakhokelela kumaphupha aphindaphindeneyo. I-apnea yokulala yimeko ebonakaliswa kukuphazamiseka emoyeni xa ulele. I-narcolepsy kukuphazamiseka kwenkqubo yemithambo-luvo ebangela ukozela kakhulu emini, ukubona izinto ezingekhoyo kunye nokulala ungasebenzi. Iimeko ezinje ngezi zinokuchaphazela umgangatho wokulala kwaye inokuba sesona sizathu siphambili sokuphupha kakubi.

4. Amayeza

Amanye amayeza, anje ngoxinzelelo, uxinzelelo lwegazi, kunye nezinye iziyobisi ezisetyenziselwa ukunyanga iimeko ezithile, zinokubangela amaphupha amabi. Olunye uphononongo oludala ukusuka ngo-1998 lwafumanisa ukuba ezona ziyobisi zibangela ukubulala abantu zibandakanya ukuthomalalisa iziyobisi kunye nokulalisa ngomlingo, ii-beta blockers kunye nee-amphetamines.UThompson DF, et al. (1999). Amaphupha amabi okubangelwa ziziyobisi. INGXELO: 10.1345 / aph.18150

5. Ukusetyenziswa gwenxa kweziyobisi

Zininzi iimpawu zokurhoxa ezivela ekusetyenzisweni gwenxa kweziyobisi, kubandakanya amaphupha amabi. La maphupha amabi anokuba namandla kakhulu ekuqaleni kokurhoxa kodwa aqhele ukucinywa kwiiveki nje ezimbalwa zokuba sempilweni. Ukurhoxiswa kotywala kuxhaphake kakhulu kubangela amaphupha amabi.

Amaphupha amabi ebusuku

Nangona amaphupha amabi kunye nobusuku oboyikekayo bunokubonakala bufana, ngamava ahluke ngokupheleleyo. Amaphupha amabi oyikisayo, amaphupha acacileyo ahlala ebangela ukuba umntu avuke kwangoko. La maphupha ahlala ekhunjulwa ngokulula.

Unkwantyisa ebusuku kunzima ukuvuka kuwo. Umntu unokufumana ukuphazamiseka okugqithisileyo, njengokuhambahamba, ukukhwaza, okanye nokulala. Ngaphandle kwale mpendulo, abantu abafumana uloyiko lasebusuku bahlala belala ngabo.

Izinto ezothusayo ebusuku kunye namaphupha amabi ayenzeka ngezigaba ezahlukeneyo zokulala. Xa ulele, uya kuhamba amanqanaba amane okulala. Kwinqanaba lokuqala nelibini, ukwimeko elula yokulala. Kwinqanaba lesithathu nelesine, uye ulale ubuthongo obunzulu.

Phantse yonke imizuzu engama-90, ungena kwinto edla ngokubizwa ngokuba linqanaba lesihlanu lokulala, elikukuhamba kwamehlo okukhawuleza (REM) ukulala. Izinto ezothusayo ebusuku zihlala zenzeka xa ulele ngaphandle kwe-REM, ngelixa amaphupha amabi enzeka ngexesha lokulala kwe-REM.

Unyango

Kwiimeko ezininzi, ukunyanga amaphupha amabi aphindaphindiweyo kubandakanya ukunyanga imeko ekuyo.

Uxinzelelo kunye noxinzelelo

Ukunyanga iimeko ezinje ngoxinzelelo kunye noxinzelelo, kunokunceda ukusombulula iingcinga kunye neemvakalelo ezinokuthi zikhokelele kumaphupha amabi. Ezinye zeendlela zokonyango kwezi meko zinokubandakanya:

• unyango lweengqondo, ngakumbi unyango lokuziphatha kwengqondo (CBT)
• amayeza, njengokukhetha i-serotonin reuptake inhibitors (i-SSRIs)
• amaqela enkxaso
• iindlela zokuphumla, ezinjengeyoga, ukucamngca kunye nokuphefumla okunzulu
• ukwenza umthambo rhoqo

Iimeko zokulala

Unyango lweemeko zokulala, ezinje nge-apnea yokulala kunye ne-narcolepsy, zinokwahluka. I-apnea yokulala iphathwa ngokubanzi ngoomatshini bokuphefumla, amayeza, utshintsho kwindlela yokuphila, kwaye kwezinye iimeko, nditsho notyando.

I-narcolepsy ihlala inyangwa ngamayeza exesha elide, anje ngezikhuthazi kunye noxinzelelo oluthile.

PTSD

Ukuba amaphupha amabi abangelwa yi-PTSD, kubalulekile ukufuna unyango lobungcali. Kukho unyango oluthile olunokusetyenziselwa i-PTSD yamaphupha amabi, anje ngemifanekiso yokuziqhelanisa nonyango kunye nokwahlukana kwe-kinesthetic dissociation.

Unyango lokuziqhelanisa nomfanekiso kubandakanya ukukhumbula amaphupha amabi (okanye amaphupha amabi) xa uvukile kwaye uguqula isiphelo ukuze iphupha lingasoyikisi. Unyango lwe-visual-kinesthetic dissociation yonyango yenye yeendlela ezisetyenziselwa ukunceda ukubhala iinkumbulo ezothusayo kwimemori entsha engenabungozi.IGrey R. (2011). I-NLP kunye ne-PTSD: Iprotocol yokuzahlulahlula-ngaphakathi. https://www.researchgate.net/publication/239938915_NLP_and_PTSD_The_Visual-Kinesthetic_Dissociation_Protocol

Ukongeza kunyango lokuxhalaba noxinzelelo, unyango lokuziphatha kwengqondo (CBT) lunokusetyenziselwa ukunyanga amaphupha amabi abangelwa yi-PTSD.

Kuphononongo lwamva nje, abaphandi baphande ukuba ukusebenzisa i-CBT ye-PTSD kunganceda ekuthomaliseni amaphupha amabi aphindaphindeneyo.Umlingisi K, et al. (2016). Ukuhamba rhoqo ebusuku, uxinzelelo lwasebusuku kunye nokusebenza ngokukuko kwonyango olujolise ekuziphatheni okungalunganga koxinzelelo lwasemva koxinzelelo. INGXELO: Abathathi-nxaxheba besifundo bafumana i-CBT iiveki ezingama-20. Abaphandi bafumanisa ukuba emva kweeveki ezingama-20 ze-CBT, iipesenti ezingama-77 zabathathi-nxaxheba azisafumani maphupha amabi aphindaphindiweyo ahambelana ne-PTSD yawo.

Kwimeko yamaphupha amabi abangelwa yi-PTSD, amayeza anokusetyenziswa njengenxalenye yenkqubo yonyango yesifo sonke. Nangona kunjalo, ngaphandle kwe-PTSD, kunqabile ukuba amayeza asetyenziswe kunyango lwamaphupha amabi aphindaphindwayo.

Utshintsho kwindlela yokuphila

Enye yeendlela onokuthi unciphise amaphupha aphindaphindiweyo kukudala imikhwa yokulala esempilweni ngokuphucula indlela yakho yokulala.

1. Yenza ishedyuli yokulala. Ishedyuli yokulala inokunceda ekuqinisekiseni ukuba ufumana ukulala ngokwaneleyo ubusuku bonke. Inokubonelela ngozinzo oluqhelekileyo ukuba ufumana amaphupha amabi aphindaphindiweyo ngenxa yoxinzelelo okanye uxinzelelo.
2. Biza i-elektroniki. Inxalenye enkulu yokulala ngcono kukuqinisekisa ukuba umzimba wakho ukulungele ukulala. Ukukhanya okuluhlaza okwesibhakabhaka okuvela kwi-elektroniki kuyaziwa ukucinezela i-melatonin, ihormone yokulala, isenza ukuba kube nzima ukulala kwaye ulale.
3. Gwema izinto ezikhuthazayo. Ukuthatha izinto ezikhuthazayo ngaphambi kokulala kunokwenza ukuba kube nzima ukulala. Ngokwe-National Sleep Foundation, utywala, icuba, kunye necaffeine konke kunokuchaphazela ukulala kwakho. Iingcebiso zokulala ezisempilweni. (nd). https://www.sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
4. Cwangcisa inqanaba. Kuya kufuneka uqiniseke ukuba ukhuko lwakho, imiqamelo, kunye neengubo zihlala kakuhle. Ukongeza, ukuhombisa igumbi lakho lokulala ngezinto eziqhelekileyo, ezithuthuzelayo kunokunceda wenze indawo ekhuselekileyo yokulala.

Xa ufumana amaphupha amabi aphindaphindiweyo, unokufumana kunzima ukuphinda ulale kwakhona. Nazi iindlela ezimbalwa onokuzisebenzisa ukuzithoba emva kokuvuka kubusuku obubi.

• Ziqhelanise nokuphefumla okunzulu. Ukuba uvuka usoyika okanye uxhalabile, ukuphefumla okunzulu, okwabizwa ngokuba kukuphefumla okungapheliyo, kunokunceda ukunciphisa ukubetha kwentliziyo yakho kunye nokunciphisa uxinzelelo lwegazi.
• Xoxa ngephupha. Ngamanye amaxesha, ukuxoxa ngephupha kunye neqabane okanye umhlobo kunokunceda ekunciphiseni unxunguphalo olunokubangelwa. Inokuba yindlela elungileyo yokucinga ngento yokuba liphupha kuphela, kwaye akukho nto iyenye.
• Phinda ubhale eli phupha. Icandelo le-CBT kubandakanya ukubhala kwakhona iingcinga kunye neemvakalelo zakho. Ukuba unokuphinda ubhale amaphupha amabi entweni engoyiki kangako okanye ephazamisayo, unokuzifumana ukwazi ukulala kwakhona.

Nini ukubona ugqirha

Ukuba amaphupha amabi aphindaphindiweyo anokuchaphazela amandla akho okulala okanye okubangela ukuba ube noxinzelelo okanye uxinzelelo imini yonke, funa uncedo.

Ukuba amaphupha akho amabi ahambelana noxinzelelo, unxunguphalo, okanye uxinzelelo, yenza idinga kunye nonyango kunye nenkxaso. Umbutho waseAmerican Psychiatric Association, iAmerican Psychological Association, kunye neXhala kunye noMbutho woXinzelelo eMelika zonke zinemithombo onokuyisebenzisa ukufumana ingcali yezempilo yengqondo kufutshane nawe.

Ukuba amaphupha akho amabi ahambelana nemeko yokulala, umboneleli wakho wezempilo unokufuna uku-odola isifundo sokulala. Isifundo sokulala luvavanyo oluqhele ukwenziwa kwiziko lokuvavanya ubusuku bonke. Iziphumo zovavanyo zinokunceda ugqirha wakho ukuba abone ukuba unengxaki yokulala enokuthi ikhokelele kumaphupha akho aphindaphindiweyo.

Umgca wezantsi

Amaphupha amabi aphindaphindayo ahlala enesizathu. Ngamanye amaxesha, esi sizathu sinokunxulumana noxinzelelo okanye uxinzelelo, ukusetyenziswa kwamayeza, okanye nokusetyenziswa gwenxa kweziyobisi.

Ukuba uziva ngathi amaphupha amabi aphindaphindiweyo achaphazela umgangatho wobomi bakho, fikelela kugqirha okanye kwingcali yezempilo yengqondo. Nje ukuba uphathe unobangela wamaphupha amabi aphindaphindeneyo, unganakho ukubanciphisa okanye ubaphelise ngokulungileyo.