Qiniseka

-Delile

• Ukulala Okubalulekile Ukufundwa
• Ubuhle Nobubi Bokulala Nezilwane Ezifuywayo

Noma yimuphi umelaphi onesiguli obukeka njengo-Al Pacino ku Ukuqwasha izofakaza ngezinselelo zokusebenza nabaphuza ubuthongo. Icala elinzima kangaka mhlawumbe lidinga okungaphezu kokwelashwa kwengqondo. Kwabanye, uDkt Taryn Weinkam, uchwepheshe wezobuthongo eSan Francisco Bay Area, uphakamisa ukuthi abelaphi abaningi bangakwazi ukusiza abagijimi kunokuba bacabange.

Uma umuntu engenankinga yezokwelapha noma inkinga yokusetshenziswa kwezidakamizwa, kufaka phakathi i-caffeine, enikela ekunciphiseni ubuthongo, uDkt. Weinkam unxusa abelaphi ukuthi basebenzise izingxenye zokwelashwa kokuziphatha kwengqondo yokuqwasha (i-CBT-I). Uyaphawula ukuthi abelaphi abaningi kungenzeka bangazethembi ekubhekaneni ngqo nokuqwasha uma bengazange baqeqeshwe ngokusemthethweni ngakho.

Iziguli zabo ezingalali ziyahlupheka futhi zifuna ukukhululeka. Ingcindezi ingenza kubonakale sengathi umqondo omuhle kakhulu wukuya ngokushesha kudokotela wezifo zengqondo ukuze kubuyekezwe umuthi. Kodwa-ke, uchaze ukuthi imishanguzo yokuluthisa ingabuyela emuva ngemiphumela ebuyile, okusho ukuthi ukulala kwesiguli empeleni kubi kakhulu kunakuqala ngemuva kokuphela kwencwadi kadokotela. Kuyisibonelo esingesihle sokugula kwe-iatrogenic lapho i-CBT encane-ngikwazi ukwenza lo msebenzi kaningi. Noma kunjalo, ezinye iziguli azinandaba nemithi futhi zincenga ukungenelela okuncane okungahlaseli.

Yini onguchwepheshe ongalali okufanele ayenze?

Okokuqala, kusho uDkt. Weinkam, "Uma ungajwayele ukusebenzela ukuqwasha nabantu, ukumane unikeze ngamachashazi amachashaza mayelana nenhlanzeko yokulala, ngaphandle kokuhlola izindaba zabo noma ukunikezela ngemininingwane eyengeziwe, bangazizwa belahla noma bengenakusiza. Amathuba ukuthi ' Sengikubonile. "

"Sebenza nabo," eqhubeka. "Qala ngengxoxo mayelana nendlela yokuphila nemikhuba yokulala. Uyazi, ayikho i-caffeine amahora ayisithupha ngaphambi kokulala, gwema ukuzivocavoca okunzima eduze nesikhathi sokulala, qiniseka ukuthi kunesikhathi sokuphefumula. Ngokwengeziwe, gwema ukulala; uma kudingeka, kugcine ku-30 imizuzu, bese usebenzisa i-alamu. " Kungaba yindaba elula yokwenza inqubo ejwayelekile noma ukwenza ukulungisa okuncane kokuziphatha. "

Okulandelayo, uDkt Weinkam weluleka, ahlole. "Angizicabangeli ngicabanga ukuthi 'angilali ngokwanele.' Kusho ukuthini lokho kumuntu ngamunye?" Uqhubeke wathi, "Abanye abantu bayezwa, 'Udinga amahora ayisishiyagalombili okulala okuqinile' futhi uzizwe unengcindezi ngoba bathola okuyisithupha nohhafu kuphela, noma bavuke izikhathi ezimbalwa ebusuku, futhi bezwe ukuthi ngandlela thile akulungile."

Esikhundleni sokuba yizisulu zomthetho wamahora ayisishiyagalombili nesiguli sabo, abelaphi bazokwenza kahle ukuhlinzeka ngemfundo ethile yengqondo nokuqinisekisa ukucindezeleka kwabo. "Ukujwayela ukuthi abantu banezidingo ezihlukile zokulala, njengabantu abaningi badinga ama-calories angaphansi kuka-2000 ngosuku ukuze basebenze kahle, yindawo enhle yokuqala," kusho uDkt. Weinkam. Enye yezindlela zokusiza ukufakazela okuhlangenwe nakho ukuhlola "ukulala ngokweqile emini," njengoba labo abantula ubuthongo bavame ukukhathala emini. Uhlu lwemibuzo aluthola lusiza kakhulu yi-Epworth Sleepiness Scale.

Okwesithathu, hlangana nabo lapho bekhona. "Yini ephazamisa ukulala kwabo?" Kubuza uDkt Weinkam. "Isibonelo, uma belele kusofa endaweni enomsindo ngasizathu simbe, noma i-imeyili yabo yomsebenzi iyahamba ebusuku, lokho kungaba inkinga." Kungasiza ukuxoxa nabo ngokuthi bangenza kanjani indawo yabo ibe ntofontofo. Mhlawumbe into elula njengokuzama umsindo omhlophe noma ukucisha izaziso. "

Okwesine, "Isikhathi somuntu sokulala sithinta ukulala, ngakho-ke uma ihora ngaphambi kokulala ligcwele imisebenzi yokuqalisa, kungaba nzima ukulala." Ukulala kuyingxenye yesimiso, futhi uma inqubo eholela embhedeni isebenza, ngoba nje ulele, futhi uzizwa ukhululekile, akusho ukuthi uzolala, "kusho uDkt. Weinkam." Kungenzeka ukuthi ngithole ukuthi ukuphuza ikhofi ngemuva kokudla kwakungumqondo omubi, kodwa kunjalo nokubuka izindaba zakusihlwa, ama-movie anezikhala ze-adrenaline, kanye nokuthungatha okungapheli ezinkundleni zokuxhumana. " Akuvezi kuphela isikhathi sesikrini noma ukukhanya kwaso, kepha isikrini okuqukethwe lokho kungena ngendlela agcizelela ngayo. Futhi, abantu abangalindeli ukuvele bangene embhedeni balale.

Ukulala Okubalulekile Ukufundwa

Ubuhle Nobubi Bokulala Nezilwane Ezifuywayo