UkuBuyiselwa kwiSimo sokuLala

Ubulele kamnandi mva nje?

Izifundo ze-epidemiological ezifanelekileyo zibonisa ukuba iziganeko zokuphazamiseka kokulala ziphezulu kakhulu, kwayeI-27% yabantu kwihlabathi baneengxaki ezahlukeneyo zokulala.Phakathi kwazo, iimpawu ziquka ukungakwazi ukulala, ukuhlala ulala, kunye nokulala kakubi.Ezi zibonakaliso ze-3 eziqhelekileyo zenza i-61%, i-52% kunye ne-38% yezigulane ngokulandelanayo.Ngokumalunga ne-50% yezigulane zineempawu ezimbini okanye ngaphezulu ngexesha elinye.

Indlela yokujongana nokuphazamiseka kokulala okungapheliyo?

1, Unyango lweziyobisi

Unyango lweziyobisi lusebenza ngokukhawuleza, kodwa akukho ngqiqweni ukuphepha ukusabela kakubi kweziyobisi ngokupheleleyo.Ke ngoko, inqaku eliphambili lonyango lwechiza kukunikela ingqalelo kwibhalansi phakathi kwesiphumo sonyango kunye neempembelelo ezimbi.Nika ingqalelo kumahluko kubantu ngabanye, kunye nomgaqo wolawulo lwesixa.Nangona kunjalo, abafazi abakhulelweyo, abantu abadala abathatha iziyobisi ezininzi ngaxeshanye, kunye nabantwana abakakhuthazwa ukuba basebenzise iziyobisi ngeengxaki zokulala.

2, Unyango lwengqondo

I-Psychotherapy lukhetho lokuqala lokunyanga ukuphuthelwa, kwaye unyango lwengqondo yokuziphatha yeyona ndlela isetyenziswa kakhulu.Ukusebenza kwayo kubhetele kunonyango lweziyobisi kwixesha elide.Injongo ephambili kukukhokela izigulane ukuba zibe novavanyo oluchanekileyo lwezizathu kunye nemiphumo enokwenzeka yokulala.Unyango lokuqonda lunokunceda izigulana ukuba zitshintshe inkqubo yazo embi yokuqonda kunye nemikhwa yokulala, ukunciphisa uxinzelelo lwengqondo, kwaye ekugqibeleni zifezekise utshintsho olusebenzayo lwendlela yokulala.

3, unyango oluthintelweyo

Unyango oluthintelweyo yeyona ndlela ifundwe kwaye iluncedo kunyango lokungalali.Iindawo zokusebenza zezi zilandelayo:

1. Kuphela xa uziva ulele apho unokulala khona, kwaye ukuba akukwazi ukulala, phuma kwigumbi lakho lokulala;

2. Musa ukwenza nantoni na engahambelaniyo nokulala ebhedini;

3. Nokuba ubulele kangakanani phezolo, gcina ixesha lokuvuka rhoqo;

4. Kuphephe ukulala emini.

Unyango olunciphisa imiqathango ludla ngokusetyenziswa kwizigulana ezilala kancinci, kodwa lufanele lusetyenziswe ngononophelo kwizigulana ezixhuzulayo, ezinengxaki yebipolar, neparasomnia.

4, Unyango lokuphumla

Unyango lokuphumla lunokunceda izigulana zitshintshe ingqwalasela yazo, ziphumze umzimba nengqondo yazo, kwaye ziphephe impembelelo yokukhathazeka ngokweemvakalelo ebusuku xa zilele.I-Hypnosis, uqeqesho oluqhubekayo lokuphumla kwemisipha, uqeqesho lokuphefumla kwesisu, ukucamngca, i-biofeedback, i-yoga, njl.

I-5, unyango lwe-Physical factor

Unyango lwe-Physical factor luneziphumo ebezingalindelekanga ezincinci kunye nokwamkelwa okuphezulu kwizigulana, kwaye lunyango lwe-adjuvant olusetyenziswa ngokuqhelekileyo.Unyango olukhanyayo, unyango lwe-biofeedback kunye ne-electrotherapy zingcebiso zeklinikhi.

6, Kinesiotherapy

I-Kinesiotherapy inokunyusa ukuhamba kwegazi kwengqondo ekulungele ukubuyiswa komsebenzi we-cerebral cortex.Ukongezelela, inokunciphisa uxinzelelo, isuse iimvakalelo ezimbi, ukuze ulawule ubuthongo.

Iingxelo zibonisa ukuba umthambo we-aerobic uneempembelelo ezifanayo kwi-hypnotics.Nangona kunjalo, okwangoku, uphando malunga nomyalelo wokuzilolonga wokungalali okungapheliyo alukho nzulu, ngakumbi ekukhetheni ukuqina kokuzivocavoca, ubude bexesha kunye nokunye, kusekho ukungabikho kwesalathisi esidibeneyo kunye nomgangatho.Ngoko ke, umlinganiselo ofanelekileyo wokuzilolonga ngenye yezinto eziphambili ezingaqinisekanga ze-kinesiotherapy, ekufuneka zihlolisiswe ngakumbi.