Insomnia waxaa laga yaabaa inay hagaagto Therapy Therapy
Haddii aad waligaa ku kacday habeenkii habeenka, waxaad la kulantay xaalad qatar ah oo loo yaqaan "uur-qaadid ka-dib markii uu hurdo hurdo", taas oo inta badan loo yaqaan 'WASO'.
Raadi xaqiiqooyinka ku saabsan WASO, saameynta ay ku leedahay tayada hurdiga iyo shakhsiyaadka ay u badan tahay inay saameyn ku yeeshaan dib u eegista dhibaatada caafimaad.
Sidee Cilmi baadhayaashu u Isticmaalaan WASO ee Daraasaadka Hurdo
Cilmi-baareyaasha caafimaadka iyo kuwa kalkaaliyayaasha hurdada ayaa inta badan isticmaala ereyga WASO ee daraasaadka hurdada si loo qeexo inta maadooyinka imtixaanka la qaato ay soo jeedaan ka dib markii hore u dhaceen hurdo iyo ka hor intaanay u fiicnayn.
Tusaale ahaan, qofku wuxuu seexan karaa sariirta 11:30 duhurnimo isla markaana si kedis ah ayuu uga soo kaban karaa saacadda 2:30 subaxnimo iyo inuu soo jeedo ilaa 3:45 galabnimo.
Waxaa laga yaabaa in qofku toosiyo inuu isticmaalo musqusha laakiin mar dambe ma seexan karo hurdo markiiba ka dib, ama laga yaabo in uu soo toosay sababtoo ah wuxuu ahaa mid kulul ama si walaac ah uga hadla dhacdooyinka maalintaas ka hor ama ka filayay inuu soo gudbiyo maalinta xigta. Kadib markii uu soo tooso bartamaha habeenki, shaqsigu wuxuu ugu danbeyn dib u seexanayaa oo wuxuu kor u kaco 6:30 subaxnimo si uu maalintaas u bilaabo.
Haddii tani dhacdo inta lagu jiro daraasad hurdo, qofka ayaa loo sheegi lahaa in WASO uu ahaa 1 saac iyo 15 daqiiqo habeenkii gaarka ah.
Sababtoo ah ayuu toosay intii lagu jiray bartamaha habeenkii, wuxuu ugu dambeyntii helay shan saacadood iyo 45 daqiiqo hurdo. Taasi way ka yar tahay talo-bixinta qaran ee Qaranka ee dadka waaweyn ee da'doodu u dhaxayso 26 iyo 64 waxay helayaan toddoba ilaa sagaal saacadood oo hurdo ah habeenkii.
Natiijadu waxay keentay in qofkii ku sugnaa in ka badan saacad habeenkii laga yaabo in uusan dareemin quwad iyo is-qaboojin markii uu ku soo toosi lahaa wanaag, laakiin daal iyo jilicsan.
Dadkee Ayuu Ugu Habboon yahay in uu waayo aragnimo WASO?
Dadka ay ku adagtahay in ay hurdaan waxay u badan tahay inay la kulmaan WASO. Shakhsiyaadkaas waxaa laga yaabaa inay ku dhacaan cudurada hurdada sida hurdada hurdada ama hurdada ama xaaladaha caafimaad sida cilladda lugta ee joogtada ah, arthritis, ama cudurka wadnaha.
Dumarka soo kacaya habeenkii ayaa laga yaabaa inay ku dhacaan isbeddel hormoon ah oo ay keenaan uur ama dhalmo yar.
Kuwa kale ee toosan habeenkii waxaa laga yaabaa inay ku adkaato hurdada habeenkii iyada oo aan u safrin musqusha. Dadka waayeelka ah waxay badanaa leeyihiin dhibaatadan, sida dadka qaba xaalado caafimaad oo kala duwan. Cudurka hurdada ayaa sabab u ah nocturia . Shakhsiyaadka qaba walaaca ama kuwa ka shaqeynaya xaaladaha walaaca ee guriga ama shaqada ayaa sidoo kale ku adkaan karta hurdada ilaa habeenkii.
Daweynta WASO oo leh Xakamaynta Hurdada
Sababtoo ah WASO waxay keentay waxtarka hurdada xun, ama wakhtiga lagu seexdo hurdada oo loo qaybiyey wadarta guud ee sariirta, waxaa muhiim ah in laga hortago xaalada, haddii ay suurtogal tahay. Dadka qaba uur-ku-jirka, WASO waxaa laga yaabaa in la hagaajiyo daaweyn loo yaqaan " restriction sleeping" , oo ah nooca daaweynta dabeecadda ah. Tani waxay kaa caawineysaa inaad si fiican ugu habboonaato wakhtiga sariirta lagu seexiyo awooda hurdada, ama baahida hurdo, taas oo ku xiran waxoogaa da 'ah.
Bukaannada insomnia ee isticmaala xaddidaadda hurdada si ay u hagaajiyaan waxtarka hurdada. Sidaa awgeed, iyagu uma oggolaanayaan in ay saacado ku qaadaan oo ay sariirta ku leexiyaan. Taa bedelkeeda, waxay sariirta ka soo baxaan 15 daqiiqo oo ay u socdaan isla markaana u tagaan qol kale ilaa ay dareemaan inay diyaar u yihiin inay mar kale hurdaan.
Tani waxay kaa caawineysaa in la hagaajiyo qaboojinta oo cadaadiso in la seexdo ama walaaca ku saabsan hurdada. Bukaankan ayaa sidoo kale laga yaabaa in ay heystaan kaydka hurdiga ah si ay u qoraan qadarka waqtiga ay seexdaan, ay soo jeedaan, oo sariirta ku qaataan. Isbeddeladan waxaa lagu dari karaa daaweynta dabeecadda garashada ee loogu talogalay barnaamijka 'insomnia' (CBTI) , daaweynta doorbididda haraaga joogtada ah.
Ereyga
Haddii aad u maleyneyso inaad waqti badan ku bixiso habeenkii, la tasho bixiyahaaga daryeelka caafimaadkaaga ama dhakhtarka hurdiga ah ee loo yaqaan 'board-certified doctor' si loo ogaado siyaabaha ugu fiican ee lagu daaweyn karo dhibaatada ama loo ogaado haddii xaalad caafimaad, daroogo dhakhtar qoro ama hab nololeed waxay noqon kartaa arrin.
Isbeddel sahlan ayaa laga yaabaa inay ka caawiso sidii loo hagaajin lahaa tayada hurdadaada aadna u yareyn laheyd waqtiga habeenkii la tooso.
> Isha:
Kryger, MH iyo al . "Mabaadi'da iyo Tababarka Daawada Hurdada." Elsevier , daabacaadda 6aad, 2017.