Ukuvuselelwa Kwezinkinga Zokulala

Ingabe ulale kahle muva nje?

Ucwaningo olufanele lwe-epidemiological lubonisa ukuthi izehlakalo zokuphazamiseka kokulala ziphezulu kakhulu, futhiU-27% wabantu emhlabeni unezinkinga ezihlukahlukene zokulala.Phakathi kwazo, izimpawu zihlanganisa ukungakwazi ukulala, ukuhlala ulele, nokungalali kahle.Lezi zimpawu ezijwayelekile ze-3 zibalelwa ku-61%, 52% kanye ne-38% yeziguli ngokulandelana.Cishe i-50% yeziguli yayinezimpawu ezimbili noma ngaphezulu ngesikhathi esisodwa.

Ungabhekana kanjani nokuphazamiseka kokulala okungapheli?

1, Ukwelashwa kwezidakamizwa

Ukwelashwa kwezidakamizwa kusebenza ngokushesha, kodwa akunangqondo ukugwema ukusabela kwezidakamizwa okungalungile ngokuphelele.Ngakho-ke, iphuzu elibalulekile lokwelashwa kwezidakamizwa ukunaka ibhalansi phakathi komphumela wokwelapha kanye nokusabela okubi.Naka umehluko kubantu ngabanye, kanye nesimiso sokulawula inani.Kodwa-ke, abesifazane abakhulelwe, asebekhulile abasebenzisa izidakamizwa eziningi ngesikhathi esisodwa, kanye nezingane abakakhuthazwa ukusebenzisa izidakamizwa ngezinkinga zokulala.

2, Ukwelashwa kwengqondo

I-Psychotherapy iyisinqumo sokuqala sokwelapha ukuqwasha, futhi ukwelashwa kokuziphatha kwengqondo kuyindlela esetshenziswa kakhulu.Ukusebenza kwayo kungcono kunokwelashwa kwezidakamizwa esikhathini eside.Inhloso enkulu ukuqondisa iziguli ukuthi zihlole kahle izimbangela kanye nemiphumela engase ibe khona yokuqwasha.Ukwelashwa kwengqondo kungasiza iziguli ukuthi ziguqule inqubo yazo embi yokucabanga kanye nemikhuba yokulala, kunciphise ukucindezeleka kwengqondo, futhi ekugcineni zithole ushintsho olusebenzayo lwemodi yokulala.

3, Ukwelashwa okunemikhawulo

Ukwelapha okukhawulelwe kuyindlela efundwa kakhulu futhi ewusizo ekwelapheni ukuqwasha.Amaphuzu okusebenza ami kanje:

1. Lapho uzizwa ulele kuphela lapho ungalala khona, futhi Uma ungakwazi ukulala, phuma ekamelweni lakho;

2. Ungenzi lutho olungahlangene nokulala embhedeni;

3. Kungakhathaliseki ukuthi ulale kangakanani izolo ebusuku, gcina isikhathi esivamile sokuvuka;

4. Gwema ukulala phakathi nosuku.

Ukwelapha okunemingcele ngokuvamile kusetshenziswa ezigulini ezilala kancane, kodwa kufanele kusetshenziswe ngokuqapha ezigulini ezinesithuthwane, ukuphazamiseka kwengqondo okuguquguqukayo, kanye ne-parasomnia.

4, Ukwelashwa kokukhululeka

Ukwelashwa ngokukhululeka kungasiza iziguli zishintshe ukunaka kwazo, ziphumuze umzimba nengqondo, futhi zigweme ithonya lokukhathazeka ngokomzwelo ebusuku lapho zilele.I-Hypnosis, ukuqeqeshwa kokuphumula kwemisipha okuqhubekayo, ukuqeqeshwa kokuphefumula kwesisu, ukuzindla, i-biofeedback, i-yoga, njll. izindlela zokuphumula ezivame ukusetshenziswa.

5, Physical factor therapy

I-Physical factor therapy inemiphumela engemihle emincane kanye nokwamukelwa okuphezulu ezigulini, futhi iyindlela yokwelapha esetshenziswa kakhulu ye-adjuvant.Ukwelashwa okukhanyayo, ukwelashwa kwe-biofeedback kanye ne-electrotherapy yizincomo zomtholampilo.

6, Kinesiotherapy

I-Kinesiotherapy ingakhuphula ukugeleza kwegazi kobuchopho okusiza ekubuyiseleni ukusebenza kwe-cerebral cortex.Ngaphezu kwalokho, ingakwazi ukukhulula ingcindezi, isuse imizwelo emibi, ukuze ilawule ukulala.

Imibiko ibonisa ukuthi ukuvivinya umzimba kwe-aerobic kunemiphumela efanayo kuma-hypnotics.Kodwa-ke, okwamanje, ucwaningo mayelana nemithi yokuzivocavoca yokuqwasha okungapheli akujulile, ikakhulukazi ekukhethweni kokuqina kokuzivocavoca, ubude besikhathi nokunye, kusekhona ukuntuleka kwenkomba yereferensi ehlanganisiwe kanye nezinga.Ngakho-ke, inani elifanele lokuzivocavoca kungenye yezinto eziyinhloko ezingaqinisekile ze-kinesiotherapy, okudingeka ziqhutshwe ngokuqhubekayo.