Cabashada Guud
Insomnia ka dib markii dhaawac madaxa ah iyo dhaawaca maskaxda waa cabasho caadi ah oo muddo dheer socota .
Cudurka insomnia wuxuu faragalin karaa soo kabashada siyaabo kala duwan. Si fiican uma seexan habeenkii natiijada daal badan maalinta oo dhan. Tani, marka loo eego, waxay xoogga saartaa inay sii adkaato oo waxay kordhisaa cadaadiska loo baahan yahay in la sii wado oo la duwo. Daalku wuxuu kaloo saameyn karaa xusuusta, taas oo horeba dhibaato u keentay dad badan oo qaba dhaawacyada madaxa.
Dufanka labaad ee fududeyntu waxay yareeysaa xaddiga tamarta ee la heli karo si loo helo hawlaha bulshada. Cilmi baaris ayaa muujinaysa in dib loogu soo celiyo bulshada iyada oo la adeegsanayo dhaqdhaqaaqyo xiiso leh oo loo yaqaan 'recuperation after trauma madaxa'. Ma awoodo inaad la shaqeysid dadka kale oo ay ku raaxeystaan sababtoo ah hurdo la'aan iyo daal.
Hurdada ayaa la og yahay in la bilaabo hababka taleefanka ee caawinaya in maskaxda laftirkeeda lafteeda, nadiifinta qashinka iyo unugyada dayactirka. Ha helin hurdada ku filan waxay sii socotaa geedi socodkan, iyo sida daraasaddaha xayawaanka ah ayaa xitaa wax ka geysan kara dhaawac maskaxeed.
Dhammaan cawaaqibyadan labaad ee sogomiisiyaashu waxay isku daraan, samaynta fahamka iyo daaweynta qulqulka qayb muhiim ah ee maaraynta dhaawacyada madaxa.
Waa maxay sababta Cudurka Insomnia uu Dhacay kadib Dhaawac Madaxa?
Cilmi-baadhayaashu waxay aqoonsadeen dhowr geedi-socod oo keenaya hurdo la'aan ka dib markii dhaawac madaxa ka gaaray.
Dhaawaca meelaha maskaxda ah ee xakameynaya wareegyada hurdada ayaa laga yaabaa inay si toos ah ula xiriiraan khalkhalka hurdada.
Nidaamka Circadian wuxuu u diraa calaamadaha jirka marka ay tahay waqtigii la toosi lahaa, iyo marka ay timaado hurdo.
Hoosudhaca iyo hurdada ayaa lagu xakameynayaa noocyo badan oo neurotransmitters ah oo ay ku jiraan histamine, orexin iyo gamma-aminobutyric acid (GABA). Kuwani iyo kuwa kale ee neurotransmitters waxay kiciyaan wacyi-gelinta maskaxda ama waxay joojiyaan wacyigelinta oo hurda.
Mid ka mid ah aragti ayaa ah in dhaawaca maskaxda ka dib, maskaxdu aysan soo saarin nurotransmitters saxda ah waqtiga hurdada ugu habboon. Waxaa sidoo kale jiri kara dhibaatooyin isgaarsiineed, taasoo micnaheedu yahay in unugyada dareemayaasha ah ay dhaawacmeen si sax ah uma jawaabi karaan hurdada iyo wacyigelinta neurotransmitters.
Tani waxay ka dhigan tahay in maskaxda aysan u gudbin habka hurdada ama ma haynin hurdo. Wareegyada jiifka ayaa sidoo kale la saameeyaa, iyadoo isbedelka dhaqdhaqaaqa dhaqsaha ah ee dhaqdhaqaaqa indhaha (REM) hurdo taas oo la xiriirta riyo.
Xaaladaha Qodobbada
Niyadjabka ka dib dhaawaca madaxu waa mid aad u badan. Marka niyadjabku jiro, sicir-bararka ayaa kor u kacaya. Tani waxay si gaar ah u tahay shakhsiyaadka ku dhacay jahwareer madax xariif ah oo sababay murgacasho . Wakhti kasta oo la xidhiidha niyad-jabka waxaa muhiim ah in la raadsado daryeel caafimaad iyo mid nafsiyeed.
Daawooyinka loo isticmaalo in lagu daaweeyo calaamadaha madaxa trauma waxay faragelin karaan caadooyinka hurdada caadiga ah. Hurdada ayaa walwal leh haddii xanuun jiro.
Marka uur-jiifka joogtada ah waxaa loo baahan yahay qiimeyn caafimaad oo dhamaystiran si loo go'aamiyo haddii ay jiraan dabeecado gaar ah ama daaweyn oo ku lug leh dhibaatada. Markaad aragto khabiir takhasus leh oo loo tababaray fahamka iyo maareynta dhammaan noocyada dhaawaca maskaxda waa fikrad fiican.
Daaweyn loogu talagalay Dhaawaca Madaxa Cudurka
Cudurka Dabeecadda Cilaaqaadka (CBT) ayaa ku caawiyay qaar ka mid ah dhaawaca maskaxda ee la xidhiidha hurudda. Qodobada qaar ee CBT waxaa ka mid ah qaababka nadaafadda jirka oo adag, taas oo micnaheedu yahay wakhtiyo joogto ah oo sariirta u socdo iyo kor u kaca subixii.
Intaa waxa dheer, hawlaha kicinta waxay u baahan yihiin in la xakameeyo oo la yareeyo ka hor wakhtiga jiifka. Marka maskaxdu mar hore isku jahwareerto marka ay u baahan tahay in laga digtoonaado, hudheello filim cajiib ah ama jimicsiga midig ka hor inta aan la seexin saacadaha hurdada.
Caffeine dhammaan ilaha ay ka midka yihiin kafeega, shaaha, shukulaatada iyo cabitaanka tamarta waa in laga fogaadaa galabtii.
Bixiyaha daryeelka asaasiga ah iyo takhasusaha ku lug leh daaweynta dhaawaca madaxa hore waa inay si firfircoon uga qayb qaataan si ay u dhamaystiraan dib u eegis dhamaystiran ee daawooyinka keena hurdo la'aanta, ogaanshaha xaaladaha kale ee wax ku biiriya iyo horumarinta qorshe si ay uga caawiso maskaxda in ay dib u bartaan hurdada caadiga ah iyo wareegyada toosan. Dhaawac kasta oo madaxu waa mid gaar ah, markaa waa in la arko dhakhtarka iyo takhtar xirfadle ah oo xirfadle ah oo loo tababaray in lagu daaweeyo hurdo la'aan ka dib dhaawaca maskaxda.
> Ilo:
> Lucke-Wold, BP, Smith, KE, Nguyen, L., Turner, RC, Logsdon, AF, Jackson, GJ, & ... Miller, DB (2015). Dib-u-eegid: Cillad hurdo iyo jimicsi oo la xidhiidha dhaawaca maskaxda ee maskaxda. Naasnuujinta iyo Fikradaha Biyobehawal , 55 68-77. doi: 10.1016 / j.neubiorev.2015.04.010
> Quinto, C., Gellido, C., Chokroverty, S., Masdeu, J., 2000. Neurology 54, 250-252
> Sare, RP, Cieply, MA, Paul, B., Khan, H., Henry, L., Kontos, AP, Germain, A., 2014. Dhaawaca qaraxa ee la xiriira dagaalka iyo dhaawaca maskaxda ee maskaxda ayaa saameyn ku yeelaneysa dheef-shiid kiimikaadka maskaxda maskaxda inta lagu jiro hurdada REM ee askarta milatariga. Neuroimage 99,207-214.