Ukuqwasha kudinga ukwelashwa okuvumelaniswe nesimo ngasinye. Isinyathelo sokuqala siwukuthola imbangela. Ngokuvamile, ukuqwasha osekunezinyanga ezimbalwa kudinga ukuhlela kabusha imikhuba yokuphila ukuze kuthuthukiswe ubuthongo.

Ukuze ulale kangcono, qala ngokushintsha imikhuba yakho

Ukwelashwa ngokuziphatha okubizwa ngokuthi ” ukulawula i-stimu Isebenza ngokukhethekile. Ihlose ukujwayela umzimba isimiso esivumela ukulala. Nokho, iyakwenza a yokungalali, ngezinye izikhathi okwenza kube nzima ukufaka isicelo. Uma usuphinde wathola ukulala okujulile, okuvamile, futhi imijikelezo yokuvuka nokulala iphinde yavumelaniswa, ungabuyela kancane kancane endleleni enemingcele.

Nansi eminye imithetho yokuziphatha okufanele ilandelwe ngokucophelela:

• Lala kuphela uma usuqedile ngizizwa ngilala. Akukho lutho olubi njengokuzama ukulala ngazo zonke izindleko.
• Musa hlala embhedeni uma uvukile ngaphezu kwemizuzu engama-20 ukuya kwengama-30. Uma lokhu kwenzeka, sukuma, uphume ekamelweni lakho, wenze okuthile okuphumuzayo, futhi ubuyele embhedeni lapho uzizwa ulele. Phinda lokhu kuthinta kaningi njengoba kudingeka.
• Se ukukhulisa ekuseni ngesikhathi esimisiwe, kungakhathaliseki usuku lwesonto, kuhlanganise noMgqibelo neSonto, ngisho noma ulale kabi. Kuyiqiniso ukuthi kunciphisa isikhathi sokulala, kodwa kuyasiza ukulala kanyekanye. Ekuqaleni, akufanele ulibale ukuvuka ukuze uthole amahora ongakwazanga ukulala ngawo: ngokuhamba kwesikhathi, lokhu kungase kubangele inkinga. Lapho ekugcineni ulala okuvamile nokungaphazamiseki, ungakwazi ukunweba kancane ubusuku bakho (ngokunyuka kwemizuzu eyi-15).
• Ne angalali ngaphansi kwamahora ama-5.
• Do awukho omunye umsebenzi embhedeni (okungcono ekamelweni) ngaphandle kokulala noma ukuya ocansini.
• Mayelana ne isihlwathi emini, imibono iyahlukana. Abanye ochwepheshe bayayivimba ngoba izohlangabezana nengxenye yezidingo zokulala. Ngesikhathi sokulala, kungaba nzima kakhulu ukulala. Abanye bathi ukulala kancane kwemizuzu eyi-10 kungaba yinzuzo. Ukuze ulinge.

Ucwaningo oluningi lwesayensi lukhombisa ukuthi le ndlela ifakazelwe. Ukuthuthukiswa kokulala kubonakala kusukela ekupheleni kwenyanga yokuqala. Ububi bayo ukuthi idinga isiyalo nogqozi. Ungazizama ngokwakho, kodwa futhi kungenziwa njengengxenye ye-cognitive-behavioral psychotherapy.

Imithi yokulala

Uma ukuqwasha kuqhubeka naphezu kwakho konke, amaphilisi okulala (ebizwa nangokuthi i-hypnotics) kungase kunqunywe. Le mithi ingaba usizo isikhathi esifushane ukuze alulame kancane (akukho ngaphezu kwamaviki angu-3), kodwa awalathi ukuqwasha futhi awaqedi imbangela yawo. Basebenza ngokunciphisa ukusebenza kobuchopho. Qaphela ukuthi ngemva kwenyanga engu-1 yokusetshenziswa, ngokuvamile balahlekelwa kakhulu ukusebenza kwabo.

Benzodiazepines

Lawa amaphilisi okulala asetshenziswa kakhulu. Uma zisetshenziswa njalo, zilahlekelwa ukusebenza kwazo. Konke lokhu kunomphumela wokudambisa nokukhathazeka, ngamandla ahlukahlukene. I-Benzodiazepines eboniswa ngokukhethekile ukwelapha ukuqwasha yi-flurazepam (Dalmane®), i-temazepam (Restoril®), i-nitrazepam (i-Mogadon®), i-oxazepam (i-Sérax) ne-lorazepam (i-Ativan®). I-Diazepam (Valium®), eyakhangiswa ngasekuqaleni kwawo-1960, ayisasetshenziswa, ikakhulukazi ngoba ibangela ukozela okuyinsalela okubalulekile ngakusasa ekuseni.

Amaphilisi okulala e-non-benzodiazepine

Kubandakanya i-zopiclone (Imovane®) ne-zaleplon (Starnoc®)), sekuyiminyaka ethile besemakethe. Isikhathi sabo sokusebenza sifushane kune-benzodiazepines, eqeda umphumela wokulala ongenzeka ngakusasa ekuseni, phakathi namahora okuqala.

The i-melatonin agonists

CNjenge-ramelteon (i-Rozerem), isiza ukuyenga ukulala ngokwandisa izinga le-melatonin yemvelo. Zisetshenziswa ikakhulukazi uma kunzima ukulala.

The antidepressant

Ngesilinganiso esiphansi, zingasetshenziswa futhi ukusiza ukulala kangcono.

Amaphilisi okulala e-Benzodiazepine kanye ne-non-benzodiazepine anezinombolo ezimbalwa okuqhamuka uma udla imishanguzo. Isibonelo, banganciphisa i-reflexes futhi baphazamise ukusebenzisana phakathi nosuku, okwandisa ingozi ukukhahlela futhi ukwa, ikakhulukazi phakathi asebekhulile. Ngokuhamba kwesikhathi, basengozini yokubangela ukuncika ngokomzimba nangokwengqondo. Okokugcina, ubuthongo obubangelwa amaphilisi okulala abukwazi ukubuyisela, ngoba le mithi ifinyeza isikhathi ukulala okuyindida (inkathi okwenzeka ngayo amaphupho).

Amanothi. Kubalulekile ukubonana nodokotela wakho uma ufuna ukuyeka ukuphuza amaphilisi okulala noma ama-tranquilizer ukuze ugweme ukuhlushwa ukuhoxiswa kwe-syndrome. Ngokocwaningo, i- ukwelashwa kwengqondo-yokuziphatha (bona ngenhla) isiza ukuhoxa ngokuphelele kwabanesifo sokuqwasha esingapheli abathathe i-benzodiazepines; iphinde ithuthukise izinga lokulala³⁶. Imiphumela yabonakala ngemva kwezinyanga ezi-3 zokwelashwa.

Ezinye izindlela zokwelapha

Esimeni sokukhathazeka okujulile, ukucindezeleka noma okunye ukuphazamiseka kwengqondo, udokotela angase anikeze imithi yokucindezeleka ezoqeda ukuqwasha. Angakwazi futhi ukudlulisela isiguli kudokotela wezengqondo noma udokotela wengqondo.

A inkinga yempilo yomzimba kuchaza ukuqwasha, vele kufanele uthole ukwelashwa okwanele.

Uma kwenzeka'ukuqwasha okubangelwa ubuhlungu, izinhlungu zingasetshenziswa. Nokho, ezinye zazo zingabangela ukuqwasha. Uma kunjalo, ungangabazi ukucela udokotela wakho ukuthi ashintshe incwadi kadokotela.

Ukwelashwa kokuziphatha

Ngokocwaningo lwakamuva kakhulu, i-cognitive-behavioral psychotherapy ngokuvamile iphumelela kakhulu kune imithi ukulawula ukuqwasha26, I-27. Lokhu therapy isiza ekuqedeni ubudlelwano obuyiphutha noma izinkolelo ezibhebhethekisa ukuqwasha (isb., “Ngidinga ukulala okungenani amahora angu-8 ebusuku, ngaphandle kwalokho ngeke ngibe sesimweni esihle ngosuku olulandelayo”).

Ukwelashwa, okomuntu siqu, kungabandakanya:

• iseluleko ngemikhuba yokulala;
• ukusebenza ngezinkolelo nemicabango engelona iqiniso ehlobene nokuqwasha noma ngezimbangela ezingokwengqondo zokuqwasha;
• ukufunda indlela yokuphumula.

Inani leseshini liyahlukahluka kumuntu oyedwa kuye komunye, kodwa njengomthetho ojwayelekile, ukuthuthukiswa kubonakala ngemva kwezinyanga ezingu-2 kuya kwezingu-3 zokwelashwa kwamasonto onke (amaseshini angu-8 kuya kwangu-12)27. Izinga layoukusebenza kahle kungaba ngu-80%, ngokwesilinganiso. Abantu asebewadla amaphilisi okulala nabo bangazuza.