Ugwayi - ntoni na? Ukuphathwa: Oonobangela, Iimpawu, diagnosis and Treatment

Kudla kwindawo reception eklinikhi ukuba weva zahluke diagnosis - "nabuthongo". Yintoni na? Enyanisweni, lo gama ubizwa ngokuba eziqhelekileyo iqhelekile abaninzi sokulibala, bababuyisa iingxaki rhoqo kweli ngezifo. Le yokulala lubonakala ngeendlela ezininzi. Kungenzeka ukuba efuna syndrome ukuba:

• unengxaki nokulala ebusuku;
• uvuka izihlandlo eziliqela iyure, nangona imini leyo kakhulu kwaye udinwe kakhulu;
• uvuka kwangethuba kusasa kwaye ndingalali kwakhona.

Xa ndivuka abantu abanengxaki sokulibala, bephaphama kwaye udinwe. Elibala disorder nje bazisunduze amandla kunye uburharha elungileyo, ngokufuthi le ngezifo kwehlisa impilo, aphazamise umsebenzi oqhelekileyo yaye kunciphisa kakhulu umgangatho lempilo.

Indlela?

Zingaphi iiyure ngosuku angangenisa ubuthongo kuphazamiseke? Ngenxa ngendlela unako ukuphendula lo mbuzo ayinakwenzeka; kuba yonke into ixhomekeke iimpawu ngamnye ngamnye umzimba, kodwa uninzi abadala kufuneka ukulala ebusuku ezisixhenxe okanye ezisibhozo iiyure.

iintlobo ugwayi

Ngaxa lithile, ezinye izigulane abadala amava badla ngakanye of ukuphuthelwa ludlule, okuhlala kwiintsuku nje ezimbalwa okanye iiveki. Ngokuqhelekileyo, sidla enjalo umzimba lulandela ntshikilelo olubonakalayo okanye izinto ezibuhlungu. Iintlobo ugwayi ziquka kwakhona ixesha elide, okanye engapheliyo, efuna - disorder, ngokuqhubekayo elide inyanga okanye ngaphezulu. Ngamanye amaxesha ukungakwazi ukulala kakuhle yinto ngezifo ezimeleyo, kodwa kwezinye iimeko oko luphawu (ukubonakaliswa) ezinye iingxaki zempilo okanye iziphumo ebezingalindelekanga zamayeza athile.

iimpawu zokugula

Medicine eyaziwa ugwayi ezilandelayo iimpawu:

• kunzima nokulala ebusuku;
• eke rhoqo ebusuku;
• ukuvuka ekuseni ngokugqithiseleyo;
• uziva isaqala emveni ukulala ebusuku ngokupheleleyo kaThixo;
• ukukhathala okanye ukozela emini;
• nochuku, ukudakumba okanye ixhala;
• ubunzima kunye ingqalelo nokucengceleza;
• ukuphazamiseka okuqhubekayo;
• Ngokuqhubeka iinkxalabo malunga ubuthongo.

izizathu

Sekunjalo, ugwayi - into oyiyo; kukwaphula ngqo lezempilo okanye olunye uphawu leengxaki? Amaxesha amaninzi ugwayi kubangelwa iziganeko ingxaki kubomi isigulane okanye ngenxa imikhwa yakhe emibi ezithintela ukulala eziqhelekileyo kunye uphaphama.

Iimbangi uqhelekileyo ukuphuthelwa zezi:

• Uxinezeleko. Iinkxalabo malunga nomsebenzi, isikolo, impilo okanye imali, intsapho kakuhle-ntle - oku kwisindululo esisiseko zokulala, njengoko ezi alam ukugcina ingqondo isebenza, imo ingcinga. iziganeko ebomini ezibuhlungu (ukugula okanye ukufa omthandayo, uqhawulo-mtshato okanye ukuphelelwa ngumsebenzi ophambili) nako kusenokukhokelela ugwayi.
• Ishedyuli uhambo okanye umsebenzi. biorhythms Daily asebenza njengamanqake ikloko yangaphakathi, nokumisela kuphela ubushushu bomzimba kunye neempawu pathways, kodwa nokulala uphaphama. Ukophulwa izingqisho ngemihla kunokubangela ukuphuthelwa. Ngokufuthi, le sifo sichaphazela abantu, badla sihamba umoya phakathi apho ixesha ezahlukeneyo, kwakunye nabo basebenza iishifti.
• nemikhwa emibi. lokulala mgaqweni, NAP ngexesha lasemini, nesilili ungakhululekanga, ziyinto esebenzayo ngaphambi kokuba alale, ukusetyenziswa kwebhedi njengendawo ukutya, ukusebenza okanye ukubukela TV - kuyo yonke ezibangela ugwayi. Iikhompyutha, TV, imidlalo yevidiyo, iifowuni, kunye nazo naziphi na ezinye izixhobo kunye screens ezikhanyayo uphazamise umjikelo eqhelekileyo ebuthongweni kunye uphaphama.
• isidlo ngokugqithiseleyo kakhulu. Ukuba ufuna nyani, unako isiqhamo encinane izimuncumuncu okanye iimveliso zobisi esezantsi-amanqatha phambi kokuba ulale, kodwa ukutya ngokupheleleyo kuba ubusuku phantse lonke kubangela ubuhlungu ezibalulekileyo aphazamisane bubuthongo. Abantu abaninzi kwezi meko ubunzima ukusuka heartburn - ukubuyela ukutya ukuphoswa incindi emuncu esiswini emphinjeni. yajika ezingemnandi, Kakade ke, nayo elungele ukuwa ngokukhawuleza ubuthongo.

iimeko ezithile

Akusoloko izizathu zale sifo ngathi akukho ngozi. Kwezinye iimeko, abangele ugwayi:

• ukuphazamiseka kwengqondo. Anxiety and stress post-traumatic - oku nje ngenxa iimvakalelo enzima. Amaxesha amaninzi, ezi ukuphazamiseka libe isifo sengqondo kakhulu. ukuvuka ekuseni kakhulu yenye iimpawu zokudakumba ezigulo ezondeleyo.
• Imithi. Amachiza amaninzi ukuphazamisa kwiindlela zokulala eqhelekileyo. Ezi ziquka, umzekelo, lakhula, yaye isifuba, kunye noxinzelelo lwegazi ezingazinzanga. Nkqu amayeza ezibonakala zilula nekhuselekileyo wathengisa ezikhemisti phantsi kwemiqathango iOTC (amayeza iintlungu, ekuphiliseni komzimba kunye iingqele, izongezo zokutya ukunciphisa umzimba), ziqulathe caffeine kunye nezinye mziba, ukuthintela ukuwa ngokukhawuleza ubuthongo.
• Izifo. Ugwayi amaninzi iqatshelwe yegazi, isifo seswekile, umhlaza, nangezilonda, isifuba, izifo reflux gastroesophageal, ukuphazamiseka kwamadlala, isifo Parkinson kunye nesifo i-Alzheimer.

ubungozi

Phantse bonke abantu ukususela kumaxesha ngamaxesha ubunzima ukusuka ndingalali ebusuku. Nangona kunjalo, kwiimeko ezininzi, efuna emsebenzini kwizigulana, ezibandakanya enye yezi nkcazelo zilandelayo:

• Ukuba ababhinqileyo. A indima edlalwe lutshintsho hormone ngethuba lomjikelo sexesheni kwabadala. Ngexesha exesheni ukuphazamisa belala namaza ebusuku. Ugwayi kwakhona kuxhaphakile abafazi abakhulelweyo.
• Age ngaphezu kweminyaka engama-60. Abantu abaninzi abadala ezikhala unengxaki okukruqulayo ezifana ugwayi. Yintoni na - sisifo okanye uphawu ukuya ukwaluphala? Enyanisweni, imeko yempilo yomntu utshintsha ngenene ubudala, yaye uninzi abadla umhlalaphantsi iye ekulweni iintlobo ezahlukeneyo ugwayi.
• Ifuthe ntshikilelo ebalulekileyo. iingxaki elifutshane kusapho okanye emsebenzini angadala ukuphuthelwa oyingozi. ugwayi Chronic kwenzeka xa umntu ngebhaxa ixesha elide ukuba kwiimeko kunzima kuye.
• Ukungabikho wolawulo. Amaninzi kuthintela eqhelekileyo umsebenzi ubuthongo shift.

ekuxilongweni

Into yokuqala ekufuneka imiselwe igqirha phezu ukufika isigulane lwakhe izikhalazo bubuthongo kakuhle - na uhlobo ngezifo. Mhlawumbi kulo mzekelo, Kakade ke, efuna. Yintoni na - self ingxaki okanye uphawu isifo efihlakeleyo? Okokuqala, ugqirha owenza ezi mviwo zilandelayo:

• axilongwe. Ukuba ezibangela ukuphuthelwa ayaziwa, oyingcali ekufuneni kuqala nezinye izinto ezimbi kunokwenzeka, ngokumandla kunxulumene ukulala. Ngamanye amaxesha ufuna iimvavanyo zegazi - yena, umzekelo, ukuqinisekisa ukuba isigulane abaneengxaki ndlala.
• Uhlalutyo ubuthongo. Kusenokufuneka ukuba sigcine idayari ukulala ngenxa iiveki - ugqirha kufuneka aqonde ukuba indlela yakho ngamnye kuchaphazela umgangatho ukulala ebusuku.

ukufunda ogulayo elele

Ukuba ugwayi yakho ayixhaswa yi yezizathu ezicacileyo (okanye ukuba uphethwe izifo ezifana belele), kusenokuba umzamo ukuchitha ubusuku kwiziko ezizodwa nokulala. Kula maziko elibeke esweni umsebenzi webhunga ukuphumla. Oogqirha ukulinganisa ngamaza ombane lobuchopho, ukuhlalutya ukuphefumla, izinga intliziyo, iintshukumo lwamehlo kunye nomzimba. Konke oku kubalulekile ukuqinisekisa lokufunyaniswa "ukuphuthelwa".

unyango

Ukuba nje balahle nemikhwa emibi yayingekho ngokwaneleyo, ugqirha wakho uza kubhala wena lokumiselwa nokufunyanwa ekhemesti ucwangciso olukhethekileyo ukujongana ukuphuthelwa. Amaninzi, iingcali ukumisela amayeza aqulethe:

• eszopiclone ( "Lunesta");
• ramelteon ( "Roser");
• zaleplon ( "Sonata");
• Zolpidem ( "Edluar," "Intermezzo," "Zolpimist").

Kukho, Kakade ke, kunye nezinye iziyobisi ezininzi ithengiswa ngaphandle kagqirha. Ungakhetha iipilisi ngokusekelwe ukhetho lwabo belele, kodwa oogqirha musa singacebisi ukusela amayeza efanayo elide kakhulu.

Okunye ulawulo nadlamkisayo - umz, valerian okanye motherwort.

Ukongeza, yoga kunceda kwehlise ingqondo, tai chi, ukucamngca kunye acupuncture.