Ukuqonda uSomniphobia, okanye uloyiko lokulala

Umxholo

• Ushwankathelo
• Ziintoni iimpawu?
• Ibangelwa yintoni?
• Ngaba zikhona izinto ezinobungozi?
• Kufunyaniswa njani?
• Inyangwa njani?
• Unyango lokubonisa
• Unyango lokuziphatha kwengqondo (CBT)
• Amayeza
• Umgca wezantsi

Ushwankathelo

I-Somniphobia ibangela uxinzelelo olukhulu kunye noloyiko olujikeleze ingcinga yokulala. Le phobia ikwabizwa ngokuba yi-hypnophobia, i-clinophobia, ixhala lokulala, okanye uloyiko lokulala.

Ukuphazamiseka kokulala kunokubangela uxinzelelo malunga nokulala. Ukuba unesifo sokulala, umzekelo, unokukhathazeka yonke imini malunga nokukwazi ukulala ngalobo busuku. Ukuhlala ufumana amaphupha amabi okanye ukulala ukukhubazeka kunegalelo kukukhathazeka okunxulumene nokulala.

Nge-somniphobia, njengazo zonke i-phobias, uloyiko olubangela ukuba lube ngokubanzi ngokwaneleyo ukuba luchaphazele ubomi bakho bemihla ngemihla, imisebenzi yesiqhelo, kunye nokuba sempilweni ngokupheleleyo.

Funda ukuze ufunde okungakumbi malunga nokungaqiniseki, kubandakanya neempawu, oonobangela, kunye neendlela zonyango.

Ziintoni iimpawu?

Ukulala kakuhle yinxalenye ebalulekileyo yempilo elungileyo. Kodwa ukuba une-somniphobia, kunokuba noxinzelelo kude ucinge ngokulala. Kwiimeko ezininzi, le phobia isenokuvela kancinci kukoyika ukulala uqobo kwaye nangakumbi kukoyika into enokwenzeka ngelixa ulele.

I-Somniphobia inokubangela uluhlu lwezinye iimpawu zengqondo nezomzimba.

Iimpawu zempilo yengqondo ezikhethekileyo kwi-somniphobia zinokubandakanya:

• uloyiko kunye noxinzelelo xa ucinga ngokulala
• Ukufumana uxinzelelo njengoko kusondela kwixesha lokulala
• ukuphepha ukulala okanye ukuhlala phezulu kangangoko kunokwenzeka
• ukubethwa luvalo xa ilixesha lokulala
• ukuba nengxaki yokujonga izinto ngaphandle kokukhathazeka okunxulumene nokulala kunye noloyiko
• ukufumana ingqumbo okanye utshintsho lwemozulu
• kunzima ukukhumbula izinto

Iimpawu ezibonakalayo ze-somniphobia zihlala zibandakanya:

• isicaphucaphu okanye eminye imiba yesisu enxulumene noxinzelelo oluqhubekayo lokulala
• ukuqina esifubeni sakho kunye nokunyuka kwentliziyo xa ucinga ngokulala
• ukubila, ukubanda, kunye ne-hyperventilation okanye enye ingxaki yokuphefumla xa ucinga ngokulala
• ebantwaneni, ukulila, ukubambelela, kunye nokunye ukungavumi ukuya kulala, kubandakanya nokungafuni abanonopheli babashiye bodwa

Akunakwenzeka ukuba ukuphephe ngokupheleleyo ukulala. Ukuba une-somniphobia kangangexesha elithile, mhlawumbi uyakwazi ukulala ubusuku obuninzi. Kodwa oku kulala akunakuphumla kakhulu. Unokuvuka rhoqo kwaye unengxaki yokulala kwakhona.

Olunye uphawu lwe-somnophobia lujolise kwiindlela zokulwa. Abanye abantu bakhetha ukushiya izibane, umabonwakude, okanye umculo ukuze baphazamise. Abanye banokujikela kwizinto, kubandakanya utywala, ukunciphisa uloyiko malunga nokulala.

Ibangelwa yintoni?

Iingcali aziqinisekanga malunga nesona sizathu somniphobia. Kodwa ezinye iingxaki zokulala zinokudlala indima kuphuhliso lwazo, kubandakanya:

• Ukulala ukukhubazeka. Esi sifo sokulala senzeka xa uvuka ebuthongweni be-REM izihlunu zakho zikhubazekile, zisenza ukuba kube nzima ukuhamba. Unokufumana izinto ezinjenge-nightmare-like hallucinations, ezinokubangela ukukhubazeka kokulala koyike kakhulu, ngakumbi ukuba unamaqhekeza aphindaphindiweyo.
• Ukuphazamiseka ebusuku. Oku kubangela ukuba kubekho amaphupha amabi aqhelekileyo, ahlala ebangela uxinzelelo kuyo yonke imihla yakho. Unokuzibona ucinga ukubuyela kwimifanekiso yamaphupha amabi, uzive usoyika ngento eyenzekileyo ephupheni lakho, okanye ukhathazeke ngokuba namaphupha amabi ngakumbi.

Ukuba unayo enye yezi ngxaki zokulala, ungagqibela ukoyika ukulala kuba ungafuni ukujongana neempawu ezibandezelayo.

Ukufumana uxinzelelo okanye uxinzelelo lwasemva koxinzelelo (PTSD), olunokuthi lube negalelo kubusuku obubi, kunokubangela uloyiko lokulala.

Unokoyika izinto ezinokwenzeka xa ulele, njengokuqhekeza, umlilo, okanye enye intlekele.I-Somniphobia ikwanxulunyaniswa noloyiko lokufa. Ukukhathazeka ngokufa ubuthongo bakho kunokukhokelela ekubeni woyike ukulala konke konke.

Kwakhona kunokwenzeka ukuphuhlisa i-somniphobia ngaphandle kwesizathu esicacileyo. I-Phobias ihlala ikhula ebuntwaneni, ke ngekhe ukhumbule ngokuthe ngqo ukuba uloyiko lwakho luqale nini okanye kutheni.

Ngaba zikhona izinto ezinobungozi?

Kungenzeka ukuba uphuhlise i-phobia ethile ukuba unelungu losapho elisondeleyo elinayo i-phobia okanye imbali yosapho yoxinzelelo.

Ukuba nengxaki yokulala okanye imeko enzulu yonyango nako kunokukonyusa umngcipheko. Ukuba uyazi ukuba kukho umngcipheko wokufa okunxulunyaniswa nenkxalabo yakho yezempilo, unokuba nexhala lokufa ubuthongo bakho kwaye ekugqibeleni ukhule nesomhobhobia.

Kufunyaniswa njani?

Ukuba uyakholelwa ukuba une-somniphobia, kungcono uqale ngokuthetha nengcali yezempilo yengqondo. Banokukunika uxilongo oluchanekileyo kwaye bakuxhase ngenkqubo yokoyisa oko.

Ngokwesiqhelo, ii-phobias ziyafunyaniswa ukuba uloyiko kunye noxinzelelo zibangela uxinzelelo kunye nobunzima kubomi bakho bemihla ngemihla.

Unokufumanisa ukuba une-somniphobia ukuba uloyiko lwakho lokulala:

• ichaphazela umgangatho wokulala
• ichaphazela kakubi impilo yomzimba okanye yeemvakalelo
• kubangela uxinzelelo oluqhubekayo kunye noxinzelelo olunxulumene nokulala
• kubangela iingxaki emsebenzini, esikolweni, okanye kubomi bakho
• usebenze ngaphezulu kweenyanga ezintandathu
• kubangela ukuba uyeke okanye uphephe ukulala kangangoko

Inyangwa njani?

Ayizizo zonke i-phobias ezifuna unyango. Ngamanye amaxesha, kulula ukuphepha into oyikayo. Kodwa ukungalali ngokwaneleyo kunokuba nemiphumo emibi emzimbeni nasengqondweni. Yiyo loo nto unyango lucetyiswa ngokubanzi kuyo nayiphi na imeko ekugcina ungalali ngokwaneleyo.

Unyango lunokuxhomekeka kwisizathu esisisiseko se-somniphobia. Umzekelo, ukuba unengxaki yokulala, ukujongana naloo mbandela kunokulungisa i-somniphobia yakho. Kodwa kwiimeko ezininzi, unyango oluchanekileyo lolona khetho lusebenzayo.

Unyango lokubonisa

Unyango lokuvezwa, uya kusebenza nonyango ukuze uzibonakalise koloyiko lwakho ngelixa usebenza ngeendlela zokunciphisa uloyiko kunye noxinzelelo.

Kwi-somniphobia, unyango oluchanekileyo lunokubandakanya ukuxoxa ngoloyiko, ukusebenzisa iindlela zokuphumla, kwaye ucinge ukuba kunjani ukulala kamnandi ebusuku.

Okulandelayo, kunokubandakanya ukubukela imifanekiso yabantu abaleleyo ababonakala ngathi baphumla kamnandi. Emva koko, xa uwazi kakuhle la macebo, unokukhuthazwa ukuba uthathe ikhefu elifutshane- kunye neqabane, umzali, okanye umhlobo omthembileyo okhoyo endlwini - ukomeleza ukuba ungavuka ukhuselekile.

Olunye ukhetho lonyango olongezelelekileyo lokulala kukulala kwilebhu yokulala okanye ingcali yezonyango ehlala iphaphile ngelixa uleleyo, nokuba kukulala okanye ubusuku bonke.

Unyango lokuziphatha kwengqondo (CBT)

I-CBT inokunceda. Le ndlela ikunceda uchonge kwaye usebenze ngoloyiko olunxulumene nokulala. Uya kufunda ukucela umngeni kwiingcinga xa uzifumana kwaye uzenze ngokutsha ukuze zibangele uxinzelelo oluncinci.

Ezi ngcinga zinokunxulunyaniswa nokulala uqobo, okanye uloyiko oluthile olwenza ixhala malunga nokulala.

Enye indlela ugqirha wakho anokuyincoma kukuthintela ukulala. Oku kubandakanya ukulala nokuvuka ngamaxesha athile, nokuba ulala kangakanani. Oku kunceda umzimba wakho uhlakulele iipateni zokulala ezingcono, ezinokuba luncedo kwi-somniphobia xa zidityaniswe ne-CBT.

Amayeza

Ngelixa kungekho machiza anyanga ngokuthe ngqo i-phobias, amachiza athile anokunciphisa iimpawu zoloyiko kunye noxinzelelo kwaye kunokuba luncedo xa usetyenziswa kunye nonyango.

Ugqirha wezifo zengqondo unokuyalela i-beta blockers okanye i-benzodiazepines ukuba isetyenziswe okwexeshana okanye okwexeshana:

• I-Beta blockers zinceda ukunciphisa iimpawu zomzimba zoxinzelelo. Umzekelo, banokukunceda ugcine ukubetha kwentliziyo okuzinzileyo kwaye ugcine uxinzelelo lwegazi lunganyuki.
• I-Benzodiazepines luhlobo lokuthomalalisa olunokunceda ngeempawu zoxinzelelo. Banokuba ngamakhoboka, ke ayenzelwanga ukuba isetyenziswe ixesha elide.

Ugqirha wakho unokucebisa ngoncedo lokulala lwexesha elifutshane ukukunceda ukuba ulale ngcono ngelixa ujongana nephobia yakho kunyango.

Umgca wezantsi

I-Somniphobia, uloyiko olukhulu lokulala, lunokuthintela ukuba ungalali umzimba wakho kufuneka usebenze. Ukuba une-somniphobia, kunokwenzeka ukuba ube nemicimbi yezempilo emzimbeni enxulumene nokunqongophala kokulala kunye noxinzelelo kunye noxinzelelo lwe-phobias edla ngokubangela.

Ukuba ucinga ukuba unokuba ne-somniphobia, thetha nomboneleli wakho wokhathalelo lwempilo. Banokukunika ukugqithiselwa kwingcali yezempilo yengqondo enamava okufumanisa nokunyanga i-phobias.