Ndinengxaki enkulu. Ingxaki enkulu kakhulu.
Ndinengxaki yokutya ubomi bam bonke kodwa ndiyachacha ngokusemthethweni. Kodwa uyabona, i-anorexia yam ayiphelelanga ekutyeni, kuba yayingekuko ngokutya ngokusisiseko, ndandifuna ukuba ngumntu ogqibeleleyo. Bendifuna ukuzibonakalisa ukuba ndomelele kwaye ndinamandla ngokokunye nokuhluthwa kokutya, ndiye ndazincisha namanzi ngabom. Kwaye ... ndabuhlutha ubuthongo.
Ndaye ndalala esibhedlele ngenxa yeanorexia kwanokuphelelwa ngamandla emzimbeni. Kodwa ndifuna ukugxila ngakumbi kwicala lokungalali.
Xa ndisithi khange ndilale, ndithetha ukuba ndalala ubuninzi beeyure ezi-3 ngobusuku ngabunye malunga neminyaka emi-2,5. Ndizigqibele ndibona izinto ezingekhoyo. Ndiye ndakhula ngengqondo kodwa ndakhuthazwa kuphela kukungalali. Andiyonto yengqondo.
Ndiqale ukulala kwakhona kweli hlobo lidlulileyo. Ndilele kakhulu ehlotyeni, kodwa sendisandula ukuqala ikholeji kwaye kunzima ukuphatha yonke into. Ndichitha ubusuku bonke ndifunda (mhlawumbi ukulala iiyure ezi-3). Bendicinga ukuba ndiyoyisile le ngxaki kodwa ngoku ndiqala ngokutsha.
Ndiziva ndidiniwe ngokusisigxina kwaye ndigula ubomi. Ndivakalelwa kukuba kufanele ukuba ndilele esibhedlele okanye enye into kwaye ndinyanzelwe ukuba ndilale unyaka wonke ndize ndivuke ndiqhubeke nobomi. Andifuni kufa kodwa andinakuyithatha le nto kwakhona.
Ndifuna uncedo nceda.
Bulela uTHIXO ngobomi bakho. Wenza izimanga. Ubunzima bomendo buya kuba, kokukhona amandla akho aya kuphinda-phinda. Kwaye okukhona izilingo zakho zisomelela, INTSIKELELO KATHIXO iya kuba nkulu kuwe. Sukungakhathali, buyela kwagqirha ufumane unyango. Uyenzile wabuyela ebuthongweni. Kodwa kufuneka ulawule, ngokugqithileyo, umsebenzi wakho wemihla ngemihla ukuze yonke into ilungelelaniswe kwaye ungalahleki emantla, okuza kulala iiyure eziyi-8, hayi ngaphezulu, hayi ngaphantsi.
Inani leeyure zokulala, nangona linokuthethwa ngokubanzi, zihlala zahluka kumntu ngamnye. Ukwenza ibango lokuba ziiyure ezingama-8 ngolu hlobo lodidi kuyimpazamo. elowo makafumane oko akufunayo. Ngayiphi na imeko, ayothusi into yokuba umntu ozinikeleyo kunqulo uhlala enika olo hlobo lweengcebiso ezisekwe kwinkolo yenkolo engenamsebenzi (kwaye engqinelweyo).
Ngaba uyozela kwaye uziva ungaphilanga? Lala unike yonke enye into. Yinto elula nje leyo, kwaye uya kucinga ngendlela yokusombulula ezinye iingxaki.
Akumangalisi ukuba umntu ohlasele omnye ngenxa yeenkolelo zakhe anganiki sisombululo sokwenyani.
Kwaye nangona waxuba iinkolelo zakhe kumagqabantshintshi akhe, (oyenzile nawe) wayenyanisile ekucebiseni ukuba abuyele kunyango.
«Ngaba ulele kwaye uziva ungaphilanga? Lala unike yonke enye into. Yinto elula nje leyo, kwaye uyakucinga ngendlela yokusombulula ezinye iingxaki. »
Ngelixa kuyinyani ukuba ukulala iiyure ezisi-8 akubalulekanga kuwo wonke umntu, ukulala iiyure ezingaphantsi kwe-4 ngosuku kunokubangela iingxaki zomzimba, zengqondo nezeemvakalelo (kwaye ewe, oku kungqinisisiwe ngokwesayensi).
Kwelinye icala, kubonisa ukuba awuqondi ingcambu yengxaki kwaye awuzange ufunde okanye uqonde ukuphuthelwa, uya kuqonda ukuba nokuba udinwe kangakanani, uya kukwazi ukulala.
Lo mntu kufuneka abuyele kunyango lwengqondo kulawulo loxinzelelo kwaye enze indlela yesiqhelo yokulungisa iwotshi yakhe yebhayiloji.
Ndingathanda ukuqala impendulo ngokubhaliweyo kwakho ngokukucela ukuba uthathe oku njengenyathelo lokuqala ukuqala isisombululo kwingxaki yakho hayi njengesisombululo uqobo.
Ingxaki yokungalali kakuhle ukuba uxele kunye neempawu ezinxulumene noko kufuneka zifundwe nzulu nakwiyunithi ekhethekileyo yokuphazamiseka ebuthongweni, apho banokwenza khona isifundo esibizwa ngokuba yi-polysomnografi apho kujongwa khona iiparameter ezahlukeneyo zophononongo kunye nohlalutyo oluchazayo ukuba loluphi uhlobo lwesifo esiqhutywa Imalunga nephupha elo. Oonobangela bezi ngxaki bahlukahlukene kwaye isekwe kubo yindlela ekufuneka unyango luqwalaselwe ngayo.
Ngenxa yeenkcukacha ophawula ngazo kupapasho lwakho, uqale ukuzibangela ukuba ulale kancinci ukubonisa ukuba womelele kwaye unamandla. Kuya kuba lunomdla ukubuyisa iindlela obukade ungafundi ngazo ukulala kuba inxenye yonyango olunokubakho kukuguqula ezo ndlela. Ngokufanayo, uvavanyo lwezengqondo lubalulekile ukwazi ukuba zeziphi izinto eziguqula oku kuphazamiseka, kwinqanaba lobuntu nakwinqanaba lezinto ezisingqongileyo. Ubeka ingxelo yokuba ngexesha lasehlotyeni ulale kakuhle kwaye okwangoku ngenxa yezifundo ukhe walala kancinane kwakhona, kuya kufuneka sivavanye ukuba kungenxa yokungabikho kococeko lokulala (umzekelo, iiyure zokufunda ezingonelanga) okanye impendulo kwimeko yoxinzelelo.
Inye into ongakhange uthethe ngayo kwaye kuya kufuneka uyithathele ingqalelo ukuba ngaba ulandela naluphi na unyango lwe-pharmacological kuba ngamanye amaxesha inokubandakanya Ukuphazamiseka kwiipateni zokulala. Njengoko ubona, zininzi izizathu ezinokubakho, ezinokuba zodwa okanye ezininzi, kwaye andizukuba nabuganga bokukukhokela kwinto enokuba yiyo ngaphandle kovavanyo olunzulu. Ngokumalunga nonyango, unyango lokuziphatha kwengqondo lubonakalise iziphumo ezoneleyo njengeyona ndlela isebenzayo yonyango kwaye yimodeli yonyango ekhuthazwayo yokuphazamiseka kwezi zikhokelo zeKlinikhi yokuziQhelanisa neNkqubo yezeMpilo yeSizwe yoMphathiswa Wezempilo.
Inye into ekufuneka uyiphephe kukuya kukhathalelo lokuqala kwaye ubunzima bokulala bunxulumene nendlela yokunciphisa kwimeko ethile yoxinzelelo okanye uxinzelelo kuba kunokwenzeka ukuba unyango ugqirha wosapho anokuluyalela luya kuba li-anxiolytics okanye izihlunu zokuphumla ukunciphisa ixhala kwaye ndikuncede ulale, kodwa ndiyacinga kwimeko yakho kuya kufaneleka ngakumbi njengoko sele ndikuxelele uhlalutyo olunzulu noluneenkcukacha kunye nonyango lwengqondo.
Ingxaki yakho ayikokuboni ukuba unengxaki.
Ndicinga ukuba eyona ndlela ilungileyo yokulala kukuphepha ukucinga malunga nokulala, ukuba ucinga kakhulu ngaphambi kokuba ulale kuba nzima ukulala. Inokusebenza ukuba ibe yinto yokwenyani ngakumbi kwiinjongo ezicetywayo, kungcono ukwenza okuncinci kodwa ukuyenza kakuhle kufuneka wenze izinto eziliwaka ngokungalunganga ... eyona nto ilungileyo ukuze ulale ngokwaneleyo kukudinwa, ukuzilolonga kunceda iqashiso; Ngaphambi kokuba ulale kunokuba lula ukuqala indlela yokuphumla njengokuthatha ukumiliselwa kwe-mint okanye i-valerian ezizityalo ezikunceda ukuba ulale kwaye ufunde incwadi elungileyo inokudibana okuhle. Enye yeencwadi zam endizithandayo yi-EVERYDAY CHARM ngu-Sarah Ban Breathnach, imalunga nokuzonwabisa ngokulula, iziyolo ezincinci ezenziwa bubomi.
Ndinje iminyaka emininzi ndinje ukuba ndilahlekile ... kodwa andiyenzi ngabom, ibisenzeka kum oko ndazalwa kwaye iya isiba mandundu, ndicinga ukuba inokuba yinto yokuzalwa. Ekuqaleni bendinokujamelana nobomi bemihla ngemihla kancinci, ndinobunzima ngakumbi kunabanye, kodwa kwinqanaba andikwazi ukusebenza okanye ukufundisisa, nangona ndingumntu okhutheleyo kwaye ofundayo, ngakumbi kwizigaba ezinobundlongondlongo apho ndinokubakho ngaphandle kweentsuku zokulala kwaye ndifuna ukuyicaphukisa ngehypnotics ukwenzela ukhuseleko. Le ngxaki yokulala ibutshabalalisile ubomi kwaye inditya kancinci kancinci, ndineminqweno emihle, amaphupha, iinjongo kunye nokuzikhohlisa, kodwa ndiziva ndibambekile kwaye ndidiniwe, kuya kusiba nzima ukungafuni ukuphumla ngonaphakade. Kwaye kubomi bam bobuqu, bezoqoqosho nobosapho, andinakukwazi ukungasebenzi. Ndizama ukuzifundela, xa ndinokukwazi ukugxila kancinci, ndilandele imizila ngaphakathi kokungazinzi kweeshedyuli zam. Ndineenkcubeko apho ndizama ukuyifumana phantsi kolawulo kwaye ndiye ndaziqonda ezinye iipateni nangona ekugqibeleni zingenangqondo ngesiquphe; boom, ndivuka ezinzulwini zobusuku kwaye umjikelo wam wokulala utshintsha kwakhona; Ukuba ngaphambi kokuba ndilale ngentsimbi ye-9, ndiye ndalala ngentsimbi ye-12 kwaye ndalala ebhedini kude kube yintsimbi yesi-5, phakathi kweeveki zokuqala, ndilele iiyure ezi-3/4, ngequbuliso ishedyuli yatshintsha kwaye kwezi veki zilandelayo kufuneka ndigxile kubo ngenye indlela, fumana indlela entsha yokuyilawula. Kunzima ukujamelana nonyango ngaphandle kwalo, ngamanye amaxesha iziyobisi (ezilalisa ngomlingo) ziyandenzakalisa ngaphezu kokuba ziluncedo. Andinakukwazi ukuhlawulela ugqirha wabucala, kwaye esidlangalaleni kunzima ukuba akunakwenzeka ukuya kwidinga ngenxa yokuba bathatha ixesha elide ukundinika, de kufike ixesha lokudibana oko kuhlala ndikhona Iintsuku bezidinisa kangangokuba andikwazi nokuphakama ebhedini. Ndichitha iiyure ezininzi ngemini ndizama ukulandela izikhokelo zokulala kakuhle ebusuku, okanye ukujongana nokudinwa, kangangokuba andinaxesha lokuphumla. Ndivakalelwa kukuba ndifuna unyango lokulala olukhulu ngokungathi kufuneka ndilale iminyaka; Nangona ngenye imini ndiye ndalala iiyure ezisi-7 ngenxa yokudinwa, andiziva ndiphumle xa ndivuka kwaye bengalandelwa, kuba ubuthongo bam buphazanyiswa rhoqo. Ndiphelelwe lithemba, ndiyoyika kwaye ndidiniwe. Andazi ukuba kutheni le nto isenzeka kum, kwaye mhlawumbi ndiyidibanisa nobomi bam, noxinzelelo ngokwalo, iyenza mandundu ngakumbi.