Ingabe kuphephile ukuphuza utshwala ngenkathi uthatha izinsiza zokulala kadokotela?

Imfundo Yezempilo Ukuxuba

Amaphesenti angamashumi amane nesishiyagalolunye abantu abadala abanezingcindezi eziphezulu babika ubunzima bokulala, ngokusho kwe- I-American Psychological Association . Ngabe ucabanga insiza yokulala ukukusiza unqume? Kuhle uma udokotela wakho ekuncoma. Kepha, uma futhi usebenzisa utshwala ukukusiza ukuthi uphumule noma ubhekane nakho, kungenzeka ukuthi udlala ngomlilo. Ukuhlanganisa amaphilisi okulala notshwala kuyingozi enkulu, kusho uJeff Fortner, Pharm.D., Onguprofesa osebenzisana naye ePacific University eForest Grove, e-Oregon, nelungu le-SingleCare’s Medical Review Board. Akufanele neze ukwenze.

Futhi ngenkathi ezinye izinsiza zokulala zithwala amazinga aphezulu engcupheni, isexwayiso sisebenza kuzo zonke izinhlobo , kufaka phakathi Ambien (insiza yokulala ebekiwe kakhulu), Lunesta , neSonata, kanye nesigaba esisha sezinsiza zokulala ezibhalwe ngudokotela ezibizwa ngokuthi yi-orexin receptor antagonists (izidakamizwa kuleli klasi, ezisanda kuthola imvume ye-FDA, zifaka I-Belsomra ).

Izingozi zokuhlanganisa amaphilisi okulala notshwala

Utshwala nezinsizakusebenza zokulala zombili izicindezelo zesistimu yezinzwa, kusho uDkt Fortner. Ngokwabo, le mishanguzo yehlisa izinga lokuphefumula kwakho. Yile ndlela izidakamizwa ezikusiza ngayo uphumule futhi ulale. Ukuxuba amaphilisi okulala notshwala kunganciphisa ukuphefumula kwakho kube sezingeni eliphansi eliyingozi — isimo esingabeka impilo yakho engcupheni.

Ukucindezelwa kwe-CNS [kungenza] ukuthi umuntu ayeke ukuphefumula afe, ngakho-ke lokho kungaba umphumela omubi kakhulu, usho kanjalo.

UMichael Breus, Ph.D. ., Isazi semithi yokulala eLos Angeles, sikubiza ngomphumela wokuphindaphindeka. Uma uthatha insiza yokulala futhi unotshwala ebhodini, kufana nokuthi uwuphindaphinde kathathu umthamo [wosizo lokulala], usho kanjalo.

Akukhona lokho kuphela, inhlanganisela kungenzeka ukuthi yenze noma ikuphi ukulala okuthola kungabi namsebenzi. Lokho kungenxa yokuthi yize izinsiza zokulala zisiza abantu ukulala, azisizi kangako ukuthi abantu bathole ubuthongo obujulile, obuqabulayo obudingwa ngumzimba. Ukwengezwa kotshwala kwenza ikhwalithi yokulala ibe yimbi kakhulu.

Uma ufaka utshwala ngaphezulu [kwensiza yokulala], kukwenza uhlale ebuthongweni obuncane, kuchaza uBreus.

Ukukhetha phakathi kwe-Ambien notshwala

Kuthiwani uma ungeke ukwazi ukulala ngaphandle kosizo losizo lokulala? Okuwukuphela kwekhambi eliphephile, ngeshwa, ukuyeka leyo ngilazi yewayini.

Ungaba nengilazi yewayini noma iphilisi lokulala, kodwa hhayi kokubili, kusho uBreus. Utusa ukwenza isinqumo kusengaphambili bese unamathela kuso.

Isikhumbuzo esibalulekile — njengokuthi akufanele uphuze bese ushayela, akufanele ushayele ngemuva kokuphuza iphilisi lokulala. Isibonelo, ungaphuzi iphilisi lokulala ngaphambi kokushayela uye ekhaya, ucabanga ukuthi kuzothatha isikhashana ukukhahlela. Thatha iphilisi lokulala ngaphambi nje kokulala, lapho okungenani unamahora ayisishiyagalombili okulala.

Kufanele ulinde isikhathi esingakanani ukuthatha iphilisi lokulala ngemuva kokuphuza utshwala?

Futhi uDkt. Fortner uxwayisa ngokuthi yize imetabolism yawo wonke umuntu yehlukile, isikhathi esiphansi ngokuphelele phakathi kwesiphuzo nosizo lokulala amahora ayisithupha. Noma kunjalo, unxusa abantu ukuthi bagweme ukuhlanganisa lezi zinto ngokuphelele-ayifanele ingozi.

Kuthiwani uma unengilazi yewayini, bese ngokunganaki uthathe insiza yokulala ngokuhamba kwesikhathi? Ingabe usengozini eseduze yokuhlangana kwezidakamizwa ezisongela impilo? Ukuqinisekisa ukuthi uphephile, indlela engcono kunazo zonke ukuthi a) uyeke ukuphuza ngokushesha futhi b) ucele umngane noma ilungu lomndeni ukuthi lisize ukuqapha noma yiziphi izimpawu. Izimpawu zenkinga engaba khona zibandakanya isiyezi ngokweqile nokuzela, ukuquleka, ukuphefumula kanzima, nokushaya kwenhliziyo okuhamba kancane.

Futhi uma kukhona okubonakala kuvaliwe, kodwa awazi ukuthi kuyinkinga enkulu yini?Kungcono ukuphepha kunokuzisola. Uma ungaqiniseki ukuthi wenzeni, shayela udokotela wakho noma usokhemisi usizo, kusho uDkt Fortner. Uma ucabanga ukuthi uhlangabezana nesimo esiphuthumayo esisongela impilo, bese ushayela u-911.

Kwenzekani uma uxuba i-melatonin notshwala?

I-Melatonin iyisengezo sokudla abantu abaningi abasibheka njengosizo losizo oluphephile kunamaphilisi kadokotela. Kuyi-hormone eyenziwa ngumzimba wakho ngokwemvelo ukugcina umjikelezo wakho wokulala, noma isigqi se-circadian, ungaguquguquki. Noma itholakala ngaphandle kwamakhompiyutha, akufanele ixutshwe notshwala. Inhlanganisela ingadala imiphumela emibi njengokulala, isiyezi, ukukhathazeka, noma ukukhuphuka kwengcindezi yegazi. Njengamaphilisi okulala, kufanele ukhethe utshwala noma i-melatonin — hhayi zombili.

OKUSHIWO: Ukuthola isilinganiso esifanele se-melatonin

Sebenzela imikhuba yakho yokulala

Ngakho konke lokhu kushiwo, uBreus uthi ukhuthaza abantu ukuthi basebenzele ukuthola ubuthongo obuhle ngaphandle kokusebenzisa izinsiza kusebenza zokulala. Kungcono ngokuphelele empilweni yakho — futhi kusho nokuthi ungaba naleyo ngilazi yewayini ngaphandle kokukhathazeka. Izinsiza zokulala zinendawo yazo, uthi, futhi njengomthetho ojwayelekile, inkambo yokwelashwa yezinyanga ezintathu ngaphansi kweso lomhlinzeki wezokunakekelwa kwempilo ingakufaka endleleni efanele. Kodwa-ke, akathandi ukubona iziguli ziba uncike ezinsizakalweni zokulala -Ngxenye ngoba abakukhuthazi lokho ukulala okujulile wonke umuntu akudingayo. Esikhundleni salokho, ukhuthaza abantu ukuthi bathuthukise imikhuba yabo yokulala ngokwelashwa kokuziphatha kwengqondo.

Ukwelashwa kokuziphatha kwengqondo kusebenza kangcono kunamaphilisi okulala, kuhlala isikhathi eside futhi akunayo imiphumela emibi uma kuhlanganiswe notshwala, usho kanjalo.

FUNDA OKULANDELAYO: Izindlela ezingama-23 zokulala kangcono kulobubusuku