Yintoni eza kuqala: usokola ukulala okanye ixhala?

ukulala kubaluleke kakhulu kwimpilo-ntle yethu engqondweni. ngobusuku nje omnye ngaphandle ukulala eyenza umntu uyacaphuka, ukuxhala, okanye lusizi ngemini elandelayo. Ngoko ke, akumangalisi ukuba kokulala okanye iingxaki ezifana ubunzima nokulala, ukuvuka rhoqo kwaye ukuphuthelwa ezinxulumene ixhala nokudandatheka.

Ixhala nokudandatheka, nto leyo lisukela imvakalelo rhoqo ixhala kunye lusizi ukuba isigulo sengqondo kwafunyaniswa, yingxaki eqhelekileyo. Kungenxa yoko le nto kubaluleke kakhulu ukuba siqonde izinto ezininzi ekunxityelelwana ezinokubangela le meko, ingakumbi uphuhliso iindlela ezisebenzayo ukuba zothintelo kunye nonyango yayo. Ukuqaphela iingxaki zokulala ibe apha ngumba ophambili.

Yiyiphi ingxaki kuvela kwindawo yokuqala?

Uninzi ubungqina bubonisa ukuba unxulumano phakathi usokola ukulala, ixhala kunye ukudakumba womelele kakhulu kwaye indawo kumacala omabini.

Oku kuthetha ukuba iingxaki zokulala kunokukhokelela ixhala nokudandatheka, kunye vice versa. Umzekelo, unxunguphalo nokuphazamiseka kunokubangela iingxaki kunye nokulala. Noko ke, ukuba lo mntu ukufumanisa kunzima ukuba silale, yaye awukwazi ukulala ebusuku, loo nto inokuphumela ixhala.

zokulala, ingakumbi sokulibala, abanye abantu zikhokelela ixhala nokudandatheka zidla ngokwandulela, kodwa iimpawu eziqhelekileyo zozibini ezi zifo.

Kwimeko enjalo kunzima kakhulu ukuqonda ukuba naphantsi kwazo naziphi na iimeko primary. Oku kuxhomekeka xa umntu unengxaki. data ezintsha zibonisa ukuba iingxaki balala elivisayo ukuze aphuhlise ekudakumbeni, kwaye awunakho ukwenza ngolunye uhlobo. Noko ke, le modeli ayikho sisasebenza abadala.

Kubalulekile ukuba, yintoni hlobo kokulala okanye iingxaki kuvandlakanywa ebantwini. Umzekelo, nobuthongo ngokugqithiseleyo emini ibonisa ixhala, kodwa hayi uxinezeleko. Sibe nzima isimo kunye nento yokuba uxinezeleko namaxhala kaninzi zenzeka kunye.

Nangona iindlela ngqo elawula ukuzalana ebuthongweni, ixhala nokudandatheka azicacacanga, ukuba kuvela ezinye iinkqubo zolawulo ezisisiseko enxulumene bubuthongo kunye neemvakalelo.

Eminye imiba ubuthongo nangoku unexplored kakhulu, ezifana Ukwahluka lweepateni zokulala yoluntu kunye nefuthe lazo imisebenzi yayo kunye nezempilo. Uphando olongezelelweyo luya kunceda nzulu ukuqonda ngayo ezi ndlela.

ubuthongo ukungenelela

Iindaba ezimnandi kukuba izazinzulu ziye amanyathelo olusebenzayo ulawulo kokulala okanye iingxaki ezininzi, ezifana unyango kwengqondo-zokuziphatha ukuze ukuphuthelwa (CBT-I). Ngaloo ndlela, kungenzeka ukuba ekuthinteleni ingxaki kwabaleleyo abantu abaninzi abasemngciphekweni uhlangana nabo (oko kukuthi abantwana, oomama abatsha kunye nabantu abaphethwe ixhala), akayi ukuphucula kuphela ubuthongo, kodwa ukunciphisa ingozi yophuhliso ixhala kunye nokudakumba.

iinkqubo zifikeleleke nolusebenzayo inokuba iindidi zemisebenzi online. Uhlolisiso olwenziwe kutsha nje lubonisa ukuba-veki ezintandathu inkqubo online CBT-I kwehlisa iimpawu ukuphuthelwa nokudandatheka kakhulu. Oku kuquka ukufunyanwa kolwazi malunga ubuthongo, ukuphucula indlela yokucinga nokuziphatha, kwakunye nokugcina idayari ubuthongo.

Ingqalelo uphando lwangoku

Ngoku oosonzululwazi baqhuba uphando ukuphucula kuthintelo kunye nempilo ngokwasemzimbeni kunye neengxaki zempilo yengqondo, ejolise iingxaki ubuthongo.

Uphuculo jikelele umgangatho ubuthongo kunokuba luncedo ukuba umntu nexhala okanye uxinezeleko. Ukuqhelaniswa nomsebenzi omnye okanye ngaphezulu ziqhelekilyo ukuphazamiseka engqondweni ezimbini okanye nangaphezulu - i "transdiagnostic" indlela. Ungenelelo ejoliswe ubungozi transdiagnostic ukuba ixhala nokudandatheka, sele nempumelelo ethile.

isiseko esihle

Kuba abantu abaninzi, ukubatshabalalisa iingxaki kunye neempawu ixhala ebuthongweni kunye nonyango lwe kukudakumba ke wesuka, njengoko unako ukukhuthaza abantu ukuba bafune uncedo. Ingqwalasela yokuqala ngeengxaki kungaba ukuphuhlisa isiseko esihle unyango olungaphezulu.

Umzekelo, abantu disorder kunqabile ukuphendula kunyango kwaye kusenokwenzeka ukuba ibuye ukuba baligcinile iingxaki ubuthongo ezinjengezo ugwayi. Iimpawu emini ixhala nokudandatheka kwakhona ungazama ukumelana izakhono ezikhethekileyo, ezifana nobuchule yokuphumla kunye nokulahla ixhala. Kwaye yiloo nto singasathethi iingenelo elibonakalayo ukuba ufumana ebuthongweni kamnandi ebusuku!

Cela uncedo

Ukuba uxhalabile yindlela amaphupha akho okanye impilo yengqondo, kufuneka udibane nge yobungcali. Kule mihla, kukho iqela unyango olusebenzayo usokola ukulala, ukudandatheka kunye ixhala, ukuze xa balahle ingxaki mnye, iimpawu abanye kusenokwenzeka ukuba ihambe.

Njengoko uphando kule ndawo iya kuqhubeka, ukuba kudlula ixesha xa siza kuba nako ukusebenzisa amanyathelo ukuphucula ukulala njengesixhobo esisiseko yokuphucula impilo yengqondo.