Kusarara kunoda kurapwa kwakagadziridzwa kune yega yega mamiriro. Danho rokutanga nderokuwana chikonzero. Kazhinji, kushaya hope kwave nemwedzi yakati wandei kunoda kurongazve mararamiro ekusimudzira kurara.

Kuti urare zviri nani, tanga nekuchinja maitiro ako

Kurapa kuburikidza nemaitiro anonzi ” stimuli control Inonyanya kushanda. Inovavarira kurovedza muviri kumuitiro unobatsira kurara. Inoita, zvisinei, kugadzira a kurara kurara, izvo dzimwe nguva zvinoita kuti zviome kushandisa. Paunenge uchinge wawana zvakare kurara kwakadzika, kwenguva dzose, uye kumuka uye kutenderera kwekurara kunowiriraniswa, iwe unogona zvishoma nezvishoma kudzokera kune isingaite kudzora maitiro.

Heano mimwe mitemo yekuzvibata inofanirwa kucherechedzwa zvakanyanya:

• Enda kunorara chete kana wapedza kunzwa kuda kurara. Hapana chakaipa kupfuura kuedza kurara zvachose.
• USA gara pamubhedha kana wakamuka kweanopfuura maminetsi makumi maviri kusvika makumi matatu. Kana izvi zvaitika, simuka, buda muimba yako yekurara, ita chimwe chinhu chekuzorodza, uye dzokera kunorara kana iwe unonzwa wakarara. Dzokorora maitiro aya kakawanda sezvinodiwa.
• Se levee pamangwanani panguva yakatarwa, pasinei nezuva revhiki, kusanganisira Mugovera neSvondo, uye kunyange kana wakarara zvakashata. Ichokwadi kuti inoderedza nguva yekurara, asi inobatsira kurara zvose panguva imwe chete. Pakutanga, haufanirwe kunonoka kusimuka kuti ubate nemaawa awakatadza kurara: nekufamba kwenguva, izvi zvinogona kuwedzera dambudziko. Kana iwe pakupedzisira uine nguva dzose uye isina kukanganisa kurara, unogona kuwedzera zvishoma husiku hwako (mumaminitsi gumi nemashanu ekuwedzera).
• Ne kusaenda kunorara asingasviki maawa mashanu.
• Do hapana chimwe chiitiko mumubhedha (zvichida muimba yekurara) kunze kwekurara kana kuita bonde.
• Nezve kurara masikati, maonero anosiyana. Dzimwe nyanzvi dzinoirambidza nekuti yaizozadzisa chikamu chezvinodiwa zvekurara. Panguva yokurara, saka zvingava zvakaoma kurara. Vamwe vanoti kumborara kwenguva pfupi kwemaminetsi gumi kunogona kubatsira. Kuedza.

Ongororo dzakati wandei dzesainzi dzinoratidza kuti nzira iyi yakaratidza. Kuvandudzwa kwekurara kunoonekwa kubva pakupera kwemwedzi wekutanga. Chinoipa chayo ndechekuti zvinoda chirango uye kurudziro. Iwe unogona kuzviedza iwe pachako, asi zvinogonawo kuitwa sechikamu chekuziva-behavioral psychotherapy.

Mishonga yekurara

Kana kushaya hope kuchienderera mberi pasinei nezvose, mapiritsi ekurara (inonziwo hypnotics) inogona kunyorerwa. Mishonga iyi inogona kubatsira nguva pfupi kupora zvishoma (kwete kupfuura mavhiki matatu), asi havarapi kushaya hope uye havabvise chikonzero chayo. Vanoshanda nekuderedza kushanda kweuropi. Cherechedza kuti mushure memwedzi we3 wekushandiswa, vanowanzorasikirwa nehuwandu hwekubudirira kwavo.

Benzodiazepines

Aya ndiwo mapiritsi ekukotsirisa anonyanya kutaurwa. Kana vakashandiswa nguva dzose, vanorasikirwa nekubudirira kwavo. Izvi zvese zvine sedative uye anxiolytic mhedzisiro, panguva dzakasiyana siyana. Benzodiazepines inonyatso ratidzwa kurapa kushaya hope ndeye flurazepam (Dalmane®), temazepam (Restoril®), nitrazepam (Mogadon®), oxazepam (Sérax) uye lorazepam (Ativan®). Diazepam (Valium®), yakatengeswa mukutanga kwema1960, haichashandiswi, kunyanya nekuti inokonzeresa kurara kwakakosha mangwanani anotevera.

Mapiritsi ekukotsirisa asiri-benzodiazepine

Kusanganisira zopiclone (Imovane®) uye zaleplon (Starnoc®)), vanga vari pamusika kwemakore akati wandei. Nguva yavo yekuita ipfupi pane yebenzodiazepines, iyo inobvisa mhedzisiro yekukotsira inogona kuitika mangwanani anotevera, mumaawa ekutanga.

The melatonin agonists

CKufanana neramelteon (Rozerem), batsira kukurudzira kurara nekuwedzera chiyero che melatonin chaiyo. Izvo zvinoshandiswa kunyanya kana dambudziko rekurara.

The Antidepressants

Pamutengo wakaderera, vanogonawo kushandiswa kubatsira kurara zviri nani.

Benzodiazepine uye non-benzodiazepine mapiritsi ekurara ane akati wandei divi zvinokonzerwa. Semuenzaniso, vanogona kudzikamisa mafungiro uye kukanganisa kurongeka mukati mezuva, izvo zvinowedzera njodzi ye kick kick uye kuputsika, kunyanya pakati vakwegura. Nekufamba kwenguva, vanoisa panjodzi yekukonzeresa kutsamira mumuviri nepfungwa. Pakupedzisira, kurara kunokonzerwa nemapiritsi ekurara hakudzoreki zvishoma, nokuti mishonga iyi inopfupisa nguva ye kukangaidzika kurara (nguva iyo zviroto zvinoitika).

Notes. Zvakakosha kubvunza chiremba wako kana iwe uchida kurega kutora mapiritsi ekurara kana kuti tranquilizers kuti urege kutambura kubva withdrawal syndrome. Maererano nekuongorora, the kungwara-maitiro ekurapa (ona pamusoro) inobatsira kubviswa zvachose kwevasingaperi insomniacs vakatora benzodiazepines; inovandudzawo kunaka kwekurara³⁶. Zvigumisiro zvakaonekwa mushure memwedzi ye3 yekurapa.

Kumwe kurapa

Munyaya yekushushikana kwakanyanya, kushushikana kana chero chimwe kusagadzikana kwepfungwa, chiremba anogona kupa mishonga inoderedza kushaya hope. Anogonawo kutumira murwere kuna chiremba wepfungwa kana chiremba wepfungwa.

A dambudziko rehutano hwemuviri inotsanangura kushaya hope, hongu unofanirwa kuwana kurapwa kwakakwana.

Kana zva'kushaya hope kunokonzerwa nekurwadziwa, zvinoderedza marwadzo zvinogona kushandiswa. Zvisinei, zvimwe zvacho zvinogona kukonzera kushaya hope. Kana zvakadaro, usazeza kubvunza chiremba wako kuti achinje mushonga.

Behaviour therapy

Maererano nezvidzidzo zvenguva pfupi yapfuura, cognitive-behavioral psychotherapy inowanzoshanda kupfuura mishonga kudzora kushaya hope26, 27. ichi therapy inobatsira kubvisa hukama husina kururama kana zvitendero zvinokuchidzira kushaya hope (semuenzaniso, "Ndinoda kurara maawa masere kana usiku, kana zvisina kudaro handizove muchimiro chakanaka zuva rinotevera").

Therapy, yakasarudzika, inogona kusanganisira:

• mazano pamusoro pemaitiro ekurara;
• shanda pakutenda kusiri kwechokwadi uye pfungwa dzine chekuita nekusarara kana pane zvepfungwa zvinokonzeresa kusarara;
• kudzidza nzira yekuzorora.

Nhamba yezvikamu zvinosiyana kubva kune mumwe munhu kuenda kune mumwe, asi sekutonga, kuvandudzwa kunoonekwa mushure memwedzi miviri kusvika ku2 yekurapa kwevhiki nevhiki (3 kusvika ku8 zvikamu)27. Mutengo wayokunyatsoshanda yaizova 80%, paavhareji. Vanhu vari kutonwa mapiritsi ekukotsirisa vanogonawo kubatsirwa.