N 'chifukwa Chiyani Timalota Maloto Obwerezabwereza?

Zamkati

• Kodi maloto oopsa obwerezabwereza ndi ati?
• Zoyambitsa
• 1. Kupsinjika, kuda nkhawa, kapena kukhumudwa
• 2. PTSD
• 3. Zovuta zamankhwala
• 4. Mankhwala
• 5. Kugwiritsa ntchito mankhwala osokoneza bongo
• Zoopsa usiku motsutsana ndi zoopsa usiku
• Mankhwala
• Kukhumudwa ndi nkhawa
• Mkhalidwe wogona
• PTSD
• Zosintha m'moyo
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika

Kodi maloto oopsa obwerezabwereza ndi ati?

Maloto olota maloto omwe amakhumudwitsa kapena kusokoneza. Malinga ndi American Academy of Sleep Medicine, anthu opitirira 50 peresenti ya achikulire amati nthawi zina amalota maloto.Zoopsa - Zowopsa. (nd). http://sleepeducation.org/sleep-disorders-by-category/parasomnias/nightmares/risk-factors Komabe, anthu ena amalota maloto oopsa omwe amapezeka pafupipafupi. Izi zimatchedwa maloto olota obwerezabwereza. Zolota zomwe zimachitika kawirikawiri zimachitika kawirikawiri mwa ana kuposa achikulire.Maloto oyipa, maloto owopsa, ndi zoopsa usiku: Dziwani kusiyana. (nd). https://www.sleep.org/articles/what-is-a-night-terror/

Si maloto onse obwereza omwe ali ofanana usiku uliwonse. Zolota zambiri zimatsata mitu yofananira koma zimatha kukhala zosiyana. Mosasamala kanthu, zoopsa izi nthawi zambiri zimayambitsa zomwezi mukadzuka, kuphatikiza:

• mkwiyo
• chisoni
• liwongo
• nkhawa

Malingaliro ndi malingaliro awa atha kupangitsa kuti zikhale zovuta kuyambiranso kugona.

Maloto olota obwerezabwereza nthawi zambiri amakhala ndi chifukwa. Munkhaniyi, tiona zomwe zimayambitsa zolota zomwe zimachitika mobwerezabwereza, komanso njira zamankhwala zomwe zingachitike.

Zoyambitsa

Zolota zoopsa zimatha kuchitika pazifukwa zingapo, koma Nazi zisanu mwazofala kwambiri.

1. Kupsinjika, kuda nkhawa, kapena kukhumudwa

Kupsinjika ndi chimodzi mwamaganizidwe omwe anthu ambiri amalephera kuwayendetsa bwino. Chifukwa cha ichi, maloto atha kukhala amodzi mwa mwayi wokha kuti thupi ligwiritse ntchito malingaliro amenewo.

Kafukufuku wina adanenetsa kuti kupsinjika ndi zoopsa kuyambira ubwana zimatha kubweretsa zoopsa zobwera pambuyo pake m'moyo.10.1016 / j.pb.2014.01 [Adasankhidwa] [Cross Ref] Nielsen T. (2017). Kuchepetsa kupsinjika kwa maloto olota. DOI: 10.3389 / fneur.2017.00201 Kuda nkhawa komanso kukhumudwa kumatha kuchititsanso maloto owopsa.Tsamba JF. (2000). Maloto oipa ndi zovuta zamaloto. https://www.aafp.org/afp/2000/0401/p2037.html Zowopsa izi zimatha kuphatikizaponso zochitika zokhudzana ndi kudzidalira, kubwereranso matenda, ndipo kwa ena, ngakhale mantha.

2. PTSD

Kufikira 71 peresenti ya anthu omwe ali ndi vuto la post-traumatic stress disorder (PTSD) amamva zoopsa.Levrier K, et al. (2016). Mafupipafupi, kupsinjika kowopsa komanso magwiridwe antchito amisala okhudzidwa ndi zoopsa zomwe zimachitika pambuyo povutika ndi nkhawa. KODI: PTSD ndi chimodzi mwazinthu zazikulu zomwe zimayambitsa maloto obwereza mwa akulu.

Chimodzi mwazizindikiro zodziwika bwino za PTSD "ndikumayambiranso," kapena kukhala ndi zikumbukiro pazochitika kapena zochitika zoopsa. Nthawi zina zovuta izi zitha kuwonetsa ngati maloto olota. Kwa anthu omwe ali ndi PTSD, zolota zomwe zimachitika kawiri kawiri zimatha kukhala ndi zovuta zosiyanasiyana, kuphatikizapo:

• kuchititsa kapena kukulitsa zizindikilo za PTSD
• kuchititsa kapena kukulitsa kukhumudwa
• kuchepetsa kugona bwino

Zomwe zili mu malotowa zitha kusiyanasiyana pamunthu ndi munthu. Kwa anthu ena, malotowa ndi maloto owopsa omwe kupwetekedwa koyambirira kumabwerezedwa mobwerezabwereza.Momwe zoopsa zimakhudzira maloto anu. (nd). https://www.sleepfoundation.org/sleep-topics/how-trauma-can-affect-your-dreams Kwa ena, malotowo ndi ophiphiritsa momwe akumvera komanso momwe akumvera pachiwopsezo choyambirira.

3. Zovuta zamankhwala

Matenda ena atulo amatha kuyambitsa maloto olota. Matenda obanika kutulo ndi vuto lomwe limasokoneza kupuma mukamagona. Narcolepsy ndi vuto lamanjenje lomwe limayambitsa kugona masana kwambiri, kuyerekezera zinthu m'maganizo, komanso kugona tulo. Zinthu monga izi zimatha kukhudza kugona ndipo mwina ndizomwe zimayambitsa zolota zobwereza-bwereza.

4. Mankhwala

Mankhwala ena, monga antidepressants, kuthamanga kwa magazi, ndi mankhwala ena omwe amagwiritsidwa ntchito pochiza matenda ena, amatha kuyambitsa maloto owopsa. Kafukufuku wina wakale wochokera ku 1998 adapeza kuti mankhwala omwe amayambitsa zoopsa kwambiri amaphatikizapo mankhwala osokoneza bongo komanso osokoneza bongo, beta blockers, ndi amphetamines.Thompson DF, ndi al. (1999). Maloto oyambitsidwa ndi mankhwala osokoneza bongo. CHITANI: 10.1345 / aph.18150

5. Kugwiritsa ntchito mankhwala osokoneza bongo

Pali zizindikiro zambiri zakutha zomwe zimachitika chifukwa chogwiritsa ntchito mankhwala osokoneza bongo, kuphatikizapo maloto olakwika. Zowopsa izi zimatha kukhala zazikulu kumayambiriro kwa kusiya koma nthawi zambiri zimatha pakangodutsa milungu ingapo. Kuledzera kumabweretsa mavuto ambiri.

Zoopsa usiku motsutsana ndi zoopsa usiku

Ngakhale kutulo koopsa komanso zoopsa usiku zingawoneke ngati zofanana, ndizosiyana kwambiri. Maloto olota ndi owopsa, maloto owoneka bwino omwe nthawi zambiri amapangitsa kuti munthu adzuke nthawi yomweyo. Maloto amenewa nthawi zambiri amakumbukiridwa mosavuta.

Zoopsa zausiku ndizovuta kudzuka. Munthu akhoza kukhala ndi vuto lalikulu, monga kuyaluka, kukuwa, kapena kugona tulo. Ngakhale izi zimachitika, anthu omwe amakhala ndi mantha usiku nthawi zambiri amagona nawo.

Zoopsa usiku ndi maloto oopsa zimachitika magawo osiyanasiyana atulo. Mukamatsikira pang'ono pang'ono, mumadutsa magawo anayi a tulo. Pazigawo chimodzi ndi ziwiri, muli mtulo tofa nato. Pamagawo atatu ndi anayi, mumagona tulo tofa nato.

Pafupifupi mphindi 90 zilizonse, mumalowa gawo lomwe nthawi zambiri limatchedwa kuti gawo lachisanu la kugona, komwe kumagona mwachangu. Zoopsa zausiku zimachitika nthawi zambiri mukakhala mukugona kwa REM, pomwe maloto olakwika amachitika nthawi yogona REM.

Mankhwala

Nthawi zambiri, kuchitira zoopsa zomwe zimachitika mobwerezabwereza kumaphatikizapo kuchiza vutoli.

Kukhumudwa ndi nkhawa

Kuchiza mikhalidwe monga kukhumudwa ndi nkhawa, kumatha kuthana ndi malingaliro ndi malingaliro omwe atha kubweretsa maloto owopsa. Zina mwazomwe mungasankhe pazinthu izi ndi monga:

• psychotherapy, makamaka chidziwitso chamakhalidwe (CBT)
• mankhwala, monga serotonin reuptake inhibitors (SSRIs)
• magulu othandizira
• Njira zopumulira, monga yoga, kusinkhasinkha, ndikupumira kwambiri
• kuchita masewera olimbitsa thupi

Mkhalidwe wogona

Chithandizo cha kugona, monga matenda obanika kutulo ndi narcolepsy, chimatha kusiyanasiyana. Nthawi zambiri matenda obanika kutulo amachiritsidwa ndi makina opumira, mankhwala, kusintha kwa moyo, ndipo nthawi zina, ngakhale kuchitidwa opaleshoni.

Narcolepsy nthawi zambiri amachiritsidwa ndi mankhwala a nthawi yayitali, monga othandizira komanso mankhwala ena opatsirana pogonana.

PTSD

Ngati maloto olakwika amayamba chifukwa cha PTSD, ndikofunikira kupeza chithandizo chamankhwala. Pali mankhwala ena apadera omwe angagwiritsidwe ntchito polota maloto a PTSD, monga kuyeserera kwamazithunzi komanso kusokoneza mawonekedwe owonekera.

Chithandizo chamazithunzi chimaphatikizapo kukumbukira zoopsa (kapena zoopsa) mutadzuka ndikusintha mathero kuti malotowo asakhale owopseza. Njira yodziwonetsera yodzipatulira ndi njira ina yomwe imagwiritsidwa ntchito kuthandiza kulembanso zokumbukira zakumbukira zatsopano zomwe sizowopsa.Gray R. (2011). NLP ndi PTSD: Njira yowonera-kinesthetic dissociation protocol. https://www.researchgate.net/publication/239938915_NLP_and_PTSD_The_Visual-Kinesthetic_Dissociation_Protocol

Kuphatikiza pa kuthana ndi nkhawa komanso kukhumudwa, chithandizo chazidziwitso (CBT) chitha kugwiritsidwanso ntchito kuthana ndi maloto olakwika omwe amayamba chifukwa cha PTSD.

Pakafukufuku wina waposachedwa, ofufuza adasanthula ngati kugwiritsa ntchito CBT ya PTSD kungathandizenso kuthana ndi zoopsa zomwe zimachitika mobwerezabwereza.Levrier K, et al. (2016). Mafupipafupi, kupsinjika kowopsa komanso magwiridwe antchito amisala okhudzidwa ndi zoopsa zomwe zimachitika pambuyo povutika ndi nkhawa. KODI: Ophunzira nawo adalandira CBT kwa masabata 20. Ofufuzawo adapeza kuti patatha milungu 20 ya CBT, 77% ya omwe sanatenge nawo gawo sanakumanenso ndi maloto obwerezabwereza okhudzana ndi PTSD yawo.

Pokhudzana ndi zoopsa zomwe zimayambitsidwa ndi PTSD, mankhwala amatha kugwiritsidwa ntchito ngati gawo la njira yothandizira matendawa. Komabe, kunja kwa PTSD, ndizosowa kuti mankhwala azigwiritsidwa ntchito pochiza maloto olota obwereza.

Zosintha m'moyo

Njira imodzi yochepetsera maloto obwerezabwereza ndikupanga zizolowezi zabwino zogonapo pokonza nthawi yanu yogona.

1. Pangani ndandanda yogona. Ndandanda yogona ingathandize kutsimikiza kuti mukugona mokwanira usiku wonse. Zitha kuperekanso kukhazikika kwanthawi zonse ngati mukukumana ndi maloto obwera chifukwa chakupanikizika kapena nkhawa.
2. Dulani zamagetsi. Gawo lalikulu la kugona bwino ndikuonetsetsa kuti thupi lanu lakonzeka kugona. Kuwala kwa buluu kochokera pamagetsi kumadziwika kuti kupondereza melatonin, timadzi togona, zomwe zimapangitsa kuti zikhale zovuta kugwa ndikugona.
3. Pewani zolimbikitsa. Kutenga zotsekemera musanagone kungapangitse kuti zikhale zovuta kugona. Malinga ndi National Sleep Foundation, mowa, ndudu, ndi caffeine zimatha kusokoneza tulo tanu. Malangizo abwino ogona. (nd). https://www.sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
4. Khazikitsani gawo. Muyenera kuwonetsetsa kuti kama, mapilo, ndi zofunda zanu zili bwino. Kuphatikiza apo, kukongoletsa chipinda chanu ndi zinthu zodziwika bwino, zotonthoza kungathandize kupanga malo abwino ogona.

Mukamakhala ndi maloto owopsa obwereza, mungapeze zovuta kuti mugonenso. Nazi njira zingapo zomwe mungagwiritse ntchito kuti mukhale chete mukadzuka kutulo.

• Yesetsani kupuma kwambiri. Mukadzuka mwamantha kapena kuda nkhawa, kupuma mwamphamvu, komwe kumatchedwanso kupuma kwakanthawi, kungakuthandizeni kuchepetsa kugunda kwa mtima wanu ndikuchepetsa kuthamanga kwa magazi.
• Kambiranani malotowo. Nthawi zina, kukambirana malotowo ndi mnzanu kapena bwenzi kungathandize kuchepetsa nkhawa zomwe mwina zidabweretsa. Ikhozanso kukhala njira yabwino yosinkhasinkha kuti ndikulota chabe, ndipo palibenso china.
• Lembani malotowo. Gawo la CBT limaphatikizapo kulembanso malingaliro anu ndi malingaliro anu. Ngati mutha kulembetsanso zoopsa muzinthu zomwe sizowopsa kapena zosokoneza, mutha kudzipezanso kuti mutha kugona.

Nthawi yoti muwonane ndi dokotala

Ngati zoopsa zomwe zimachitika mobwerezabwereza zikukulepheretsani kugona mokwanira kapena kukuwonongerani nkhawa tsiku lonse, funani thandizo.

Ngati maloto anu okhudzana ndi nkhawa akukhudzana ndi kupsinjika, nkhawa, kapena kukhumudwa, kambiranani ndi akatswiri azaumoyo kuti akalandire chithandizo ndi chithandizo. American Psychiatric Association, American Psychological Association, ndi Anxcare and Depression Association of America zonse zili ndi zinthu zomwe mungagwiritse ntchito kupeza katswiri wazachipatala pafupi nanu.

Ngati maloto anu okhudzana ndi tulo ali okhudzana ndi kugona, wopereka chithandizo chamankhwala angafune kuyitanitsa kafukufuku wogona. Phunziro la kugona ndi mayeso omwe amapezeka nthawi zambiri pamalo oyeserera usiku. Zotsatira za mayeso zingathandize dokotala kudziwa ngati muli ndi vuto la kugona lomwe lingayambitse maloto anu obwereza.

Mfundo yofunika

Maloto olota obwerezabwereza nthawi zambiri amakhala ndi chifukwa. Nthawi zina, chifukwa ichi chimatha kukhala chokhudzana ndi kupsinjika kapena nkhawa, kugwiritsa ntchito mankhwala, kapena kugwiritsa ntchito mankhwala osokoneza bongo.

Ngati mukuwona kuti zoopsa zomwe zikuchitika kawiri kawiri zikukhudza moyo wanu, pitani kwa dokotala kapena katswiri wazachipatala. Mukamaliza kuchitira maloto omwe amabwerezabwereza, mutha kuchepetsa kapena kuwathetsa.