Kungani Ingcindezi Icekela Phansi Ubuthongo Bakho (Nokuthi Ungabubuyisa Kanjani)

Sekungu-2 ekuseni. Kufanele uvuke emahoreni amahlanu. Wenze konke kahle: igumbi elimnyama, akukho i-caffeine emva kwesidlo sasemini, ifoni ibheke phansi etafuleni langasembhedeni. Kodwa noma kunjalo ubuchopho bakho buvukile bhé, buzilolongela ingxoxo yakusihlwa buyabhala uhlu lokwenza lwakusasa ebumnyameni. Awucabangi ngisho ngokuthile okuphuthumayo. Umane awukwazi ukuyeka.

Uma yilokho kuwe ubusuku obuningi, awonakele futhi awulaphuki ekulaleni. Unengcindezi, futhi umzimba wakho wenza kanye lokho ingcindezi ewuqeqeshela kona. Ingxenye ekhungathekisayo ukuthi iseluleko esivamile ("mane uphumule," "ungacabangi ngakho") sivame ukukwenza kube kubi. Ngakho asibheke okwenzeka ngempela, ngoba uma usuyiqonda indlela okusebenza ngayo, izixazululo ziqala ukuba nengqondo.

Ubuthongo abusona iswishi. Buwukukhululwa.

Sikhuluma ngobuthongo sengathi buyinto esiyenzayo, isenzo esisithathayo. Akunjalo. Ubuthongo buyinto umzimba wakho obuvumelayo uma unquma ukuthi indlela isicacile. Awukwazi ukubuphoqa ngaphezu kwalokho ongazama ukuziphoqa ukugaya ngokushesha noma ubhinqe ngokuyalwa. Bufika uma uhlelo lwakho lwezinzwa seluthobile.

Ingcindezi yiyona nto emi emnyango.

Uma unengcindezi, umzimba wakho usebenzisa uhlelo lwamahomoni olubizwa nge-HPA axis. Yingalo ehamba kancane, eqhubekayo yokusabela kwakho kwengcindezi, futhi enye yezinto elikhiqizayo i-cortisol. Ngosuku oluzolile, i-cortisol ilandela isigqi esihlelekile: iphansi kakhulu cishe phakathi kwamabili ukuze ukwazi ukulala, ikhuphuka ekuseni kakhulu ukuze ukwazi ukuvuka. Ubuthongo obunempilo empeleni busiza ukugcina i-cortisol iphansi ebusuku. Ingcindezi engapheli ikuphendula lokhu. I-cortisol ihlala iphezulu ngenkathi kufanele iyehle, futhi umzimba wakho uqhubeka wenza sengathi kukhona lapho udinga ukuba khona. Uphawu lokucisha alulokothi lufike ngokugcwele.

Abacwaningi abafunda lokhu bachaza isimo esibizwa nge-hyperarousal, uhlelo lwakho olusebenza phezulu kakhulu ukuze luyeke. Akukhona kuphela ekhanda lakho, yize imicabango egijimayo iyiqiniso. Kukhona nasesivinini senhliziyo yakho esisheshayo, emisipheni yakho eqinile, emuzweni wokuvuseleleka ungazi kahle ukuthi kungani. Ubuthongo abukwazi ukungena.

Uhlangothi lwengqondo nalo lunegama. Ukudlaliswa okuphindaphindiwe kosuku, ukwenza kube yinhlekelele ngakusasa, ukwehluleka ukubeka phansi umcabango, lokho ukuphindaphinda kwemicabango, futhi kuthela uphethiloli emlilweni. Ukukhathazeka nomzimba ovuselelekile abenzi ngokushintshana. Aphelela omunye komunye, ngamunye ugcina omunye uvukile. Yingakho isikhathi sokulala singazwakala njengesikhathi esibi kunazo zonke zosuku engqondweni ekhathazekile. Konke okunye okuphazamisayo ekugcineni sekuthule, futhi into eyodwa esele egumbini yileyo obulokhu uyibalekela kusukela ekuseni.

Isicupho: ingcindezi nobuthongo obubi kondlana

Nansi indlela yayo enonya. Ingcindezi iphazamisa ubuthongo bakho. Bese ubuthongo obubi bukhuphula ingcindezi yakho, ngoba ubuchopho obukhathele bubi ekuphatheni ingcindezi futhi busheshisa ukukhalisa isexwayiso. Izifundo ngalokhu kuxhumana zikuchaza njengokusebenza ngezindlela ezimbili, okuyindlela ecophelelayo yokusho ukuthi ngamunye wenza omunye abe mubi. Ubuthongo obulahlekile bukhuphula wona amahomoni engcindezi akubiza ubuthongo ekuqaleni.

Uma ushiywe wodwa, umjikelezo uyaqina. Ubusuku obumbalwa obunzima ngemva kwesonto elinzima kujwayelekile futhi kuvame ukudlula. Kodwa kwabanye abantu ukuxhumana kuqala ukushintsha. Ososayensi bobuthongo bakhuluma ngokuthi "ukusabela kobuthongo," ukuthi ingcindezi ikhahlela kalula kangakanani ubuthongo bakho, futhi okutholakele okukhathazayo ukuthi izikhathi ezinkulu zengcindezi zingasenza uhlelo luzwele. Ubuthongo obuke bufike kalula buba buthakathaka. Imbangela yengcindezi yasekuqaleni ingashabalala nya ngenkathi ubuthongo obubi buhlala, manje sebusebenza bodwa.

Yilowo mzuzu abantu abaningi abaqala ngawo ukwesaba isikhathi sokulala. Futhi ukwesaba ngokwako kuyavusa, ngakho umbhede ngokuthulile uba yisikhombo sokuvuka esikhundleni sokulala.

Kukhona nomunye umsolwa othulile ocashe lapha: ingcindezi yokulala ngokuphelele. Uma usuwuthathile umqondo wokuthi kufanele uthole amahora ayisishiyagalombili aqinile noma kusasa lonakele, wonke umzuzu odlulayo ewashini uba yisimo esiphuthumayo esincane. Ukukhathazeka ngokungalali kwenza umonakalo omkhulu kunobuthongo obulahlekile ngokwabo. Ubusuku obubodwa obungaphelele buyinto umzimba onempilo owudedelayo. Ukukhathazeka ngakho yikho okuguqula ubusuku obubodwa obunzima bube uchungechunge lwabo.

Kungani "ukuzama kakhulu" kuphambana

Yile ngxenye abantu abaningi abayeqayo. Umzamo uyimpambano yobuthongo.

Ngokwengeziwe ozimisele ukulala, ngokwengeziwe uvusa kanye uhlelo olukugcina uvukile. Ukubheka iwashi, ukubala ukuthi mangaki amahora asele, ukubamba umcamelo uzenza ulale, konke lokho kufundwa umzimba wakho njengenkinga okumele ixazululwe. Ukuxazulula izinkinga kungumsebenzi wasemini, wesexwayiso esivuliwe. Ucindezela i-accelerator uze uzibuze ukuthi kungani imoto ingami.

Yingakho futhi ukulala embhedeni uvukile ihora kubi kunalokho okubukeka ngakho. Ubuchopho bakho bungumshini oxhumanisayo. Chitha ubusuku obwanele uzijikijika, ukhungathekile, endaweni efanayo, bese umbhede uqobo uqala ukusho ukuthi "vuka lapha," ngendlela ideski elisho umsebenzi ngayo. Isixazululo akukhona ukuzama ukulala kakhulu. Kungukuyeka ukuzama, nokwephula ukuxhumana phakathi kombhede wakho nokuvuka kwakho.

Yini esiza ngempela

Akukho kulezi okungumlingo, futhi awuzidingi zonke. Khetha ezimbili noma ezintathu ezingqinamba nempilo yakho uzinike amasonto ambalwa. Ubuthongo busabela ephethinini, hhayi ebusukwini obubodwa obunobuqhawe.

Phuma embhedeni uma ungakwazi ukulala

Lokhu kuzwakala kuphambene, ngakho kufanele kushiwo ngokusobala. Uma usulele uvukile cishe imizuzu engamashumi amabili futhi usuvuseleleka, sukuma. Phuma egumbini lokulala. Hlala endaweni efiphele wenze okuthile okuthulile nokubhoreka: funda amakhasi ambalwa ento engadingi kakhulu, songa izingubo ezigeziwe, ulalele umculo othambile. Buyela embhedeni kuphela uma usuzizwa uzela futhi. Ochwepheshe bobuthongo be-Cleveland Clinic bancoma kanye lokhu, ngoba kuvimba umbhede wakho ukuthi ube yindawo lapho ulala khona ukhungathekile. Uvikela ukuxhumana. Umbhede ngowokulala, hhayi weshifthi yokukhathazeka yango-2 ekuseni.

Yakha ukudamba kwangempela, hhayi ukuma ngokuzumayo

Awukwazi ukugijima ngesivinini esiphelele bese ulindele ukwehlela ngokushesha ebuthongweni. Zinike umgwaqo wokwehla. I-NHS iphakamisa ukuphumula okungenani ihora ngaphambi kokulala, izibani ziphansi nezikrini zibekwe eceleni, ngoba ukukhanya okukhulu nokuconsa okuqhubekayo kwezaziso kugcina ubuchopho bakho buvuliwe. Okwenzayo kulelo hora akubaluleke kangako kunokuqhubeka ngokungaguquki. Ukugeza ngamanzi afudumele, ukwelula okumbalwa, incwadi yephepha, ukuphefumula kancane. Uthumela umzimba wakho uphawu oluphindaphindiwe, oluthembekile lokuthi usuku luyavala.

Nika izinkathazo zakho isikhathi esisheshayo

Uma ingqondo yakho ikhuluma kakhulu kuphela uma izibani sezicishiwe, ngokuvamile kungenxa yokuthi yilowo mzuzu wokuqala othulile ebinawo usuku lonke. Ngakho yinike owesheshayo. Chitha imizuzu eyishumi noma eyishumi nanhlanu kusihlwa, ngaphambi kokulala, ubhala phansi lokho okusengqondweni yakho nesinyathelo esisodwa esilandelayo sento ngayinye. Awuxazululi impilo yakho yonke. Utshela ubuchopho bakho ukuthi izinto zibanjiwe futhi bungathoba. Ukukhathazeka okubhalwe ephepheni ukukhathazeka okungadingi ukuzilolongelwa ngo-3 ekuseni.

Qaphela okukusekelayo nokukuwisayo

Uma unengcindezi futhi ukhathele, izinto ezimbili zivame ukungena kancane, futhi zombili zicekela phansi ubuthongo ngokuthulile. Eyokuqala i-caffeine. Usuku olunengcindezi ngokuvamile lusho ikhofi eliningi, ngokuvamile emva, futhi i-caffeine ihlala ohlelweni lwakho amahora. I-NHS iyeluleka ukususa i-caffeine ngaphambi kakhulu kokulala, futhi kwabanye abantu lokho kusho lutho emva kwesikhathi sesidlo sasemini. Eyesibili yisiphuzo sokugcina sobusuku. Utshwala buzwakala sengathi buyasiza ngoba bukwenza uzele, kodwa buhlukanisa ingxenye yasemuva yobusuku futhi bukukhipha ezigabeni ezijulile, ezivuselelayo zobuthongo. Ulala ngokushesha uvuke kabi. I-NHS ibala ukugwema utshwala eduze nesikhathi sokulala phakathi kwezinto eziyisisekelo ngesizathu. Uma ubulokhu uthatha kokubili ukubhekana nengcindezi, ukwehlisa kusihlwa kungenye yezinguquko ezinenzuzo enkulu ongazenza.

Gcina isikhathi sakho sokuvuka sizinzile

Uma ubuthongo bunzima, isilingo ukulala isikhathi eside noma ukozela ukuze ubuyisele. Lokho ngokuvamile kuyaphambana, ngoba kusakaza ingcindezi yemvelo yokulala eyakheka phakathi nosuku olujwayelekile. Insika eyodwa eyusizo kakhulu isikhathi sokuvuka esingaguquki, ngisho nangemva kobusuku obubi, ngisho nangempelasonto. Ukukhanya kwasekuseni nakho kuyasiza. Kusetha kabusha iwashi elinquma ukuthi uzozizwa nini uzela namuhla ebusuku.

Zolisa umzimba, bese imicabango iyalandela

Awukwazi ukucabanga uze uzole ngenkathi umzimba wakho usesesimweni sesexwayiso. Ukuphefumulela phandle okude, okuhamba kancane kutshela uhlelo lwakho lwezinzwa ukuthi ingozi idlulile, yingakho amathuluzi okuphefumula esebenza ngaleso sikhathi. Imizuzu embalwa yokuphefumula kancane embhedeni akulona iqhinga lokuzilalisa. Kuyindlela yokwehlisa ukuvuseleleka okuvimba ubuthongo, bese uyeka ukuzama uvumele ubuthongo benze okwabo.

Uma sekuyisikhathi sokuletha usizo

Isikhathi sobuthongo obubi ngesikhathi esinengcindezi sivamile, futhi sivame ukudamba sodwa uma ingcindezi iyeka noma unika imikhuba engenhla isikhashana ukuze isebenze.

Kodwa ubuthongo obudonse izinyanga, noma obugugula izinsuku zakho, isimo sakho sengqondo, noma amandla akho okusebenza, bufanelwe usekelo lwangempela. I-NHS iphakamisa ukubona udokotela uma imikhuba engcono yobuthongo ingakulungisanga izinto futhi usulwe isikhathi eside. Kukhona ukwelashwa okufanele ukwazi ngegama: i-cognitive behavioral therapy for insomnia, noma i-CBT-I. Kuyinhlelo elifushane, elihlelekile eliqondise imicabango nemikhuba ekugcina uvukile ebusuku, futhi amaqembu ezokwelapha amakhulu, kuhlanganise ne-Mayo Clinic, ayikhomba njengento yokuqala ozoyizama ekungalalini okuqhubekayo, ngaphambi kwamaphilisi okulala, ngoba imiphumela ivame ukuhlala ngemva kokuphela kokwelashwa.

Kufanele futhi ukuxoxa nodokotela uma inkinga yakho yobuthongo ifika nokuhona okukhulu noma ukukhefuzela, uma ingcindezi isiguqukele entweni esindayo njengesimo sengqondo esiphansi esiqhubekayo noma ukukhathazeka, noma uma weyama otshwaleni noma emaphilisini ukuze ulale. Lezo zinezimpendulo zazo, futhi akudingeki uzihlukanise ukuthi yikuphi okuyikuphi wedwa.

Ukudinga usizo ngobuthongo akukhona ukwehluleka kwamandla entando. Ubuthongo buyisidingo esiyisisekelo somuntu, futhi uma buhamba, konke okunye kuba nzima ukukuthwala. Ukububuyisa kungenye yezinto ezinomusa kakhulu ongazenzela yona empilweni yakho yonke, futhi kuyinto engcono ngempela ngosizo olufanele.

Imithombo

• National Center for Biotechnology Information, Hyperarousal and sleep reactivity in insomnia: current insights
• National Center for Biotechnology Information, Interactions between sleep, stress, and metabolism: From physiological to pathological conditions
• Cleveland Clinic, If You're Having Trouble Sleeping, Here's What To Do
• NHS, Insomnia
• Mayo Clinic, Insomnia treatment: Cognitive behavioral therapy instead of sleeping pills