Insomnia yuav tsum tau kho kom haum rau txhua qhov xwm txheej. Thawj kauj ruam yog nrhiav qhov laj thawj. Feem ntau, insomnia uas tau tshwm sim rau ob peb lub hlis yuav tsum tau hloov kho txoj kev ua neej los txhawb kev pw tsaug zog.

Yuav kom pw tsaug zog zoo dua, pib los ntawm kev hloov koj tus cwj pwm

Kev kho mob los ntawm kev coj cwj pwm hu ua " tswj stimuli Tshwj xeeb yog siv tau. Nws aims accustom lub cev mus rau ib tug niaj hnub conducive mus pw. Nws ua li cas los xij, tsim ib pw tsaug zog deprivation, uas qee zaum ua rau nws nyuaj rau kev thov. Thaum koj rov qab sib sib zog nqus, pw tsaug zog tsis tu ncua, thiab lub sijhawm sawv thiab pw tsaug zog rov ua dua, koj tuaj yeem maj mam rov qab mus rau qhov kev txwv tsawg dua.

Nov yog qee cov kev cai coj cwj pwm uas yuav tsum tau ua raws li scrupulously:

• Mus pw thaum koj muaj xav tias pw tsaug zog. Tsis muaj dab tsi phem dua li sim tsaug zog ntawm txhua tus nqi.
• Tsis txhob nyob hauv txaj thaum sawv ntxov rau ntau tshaj 20 mus rau 30 feeb. Thaum qhov no tshwm sim, sawv, tawm ntawm koj chav pw, ua qee yam kev so, thiab rov qab mus pw thaum koj tsaug zog. Rov ua cov gestures no ntau zaus raws li qhov tsim nyog.
• Se nyob thaum sawv ntxov ntawm lub sijhawm teem tseg, tsis hais hnub twg ntawm lub lim tiam, suav nrog hnub Saturday thiab Hnub Sunday, thiab txawm tias koj pw tsis zoo. Nws yog qhov tseeb tias nws txo qis lub sijhawm pw tsaug zog, tab sis nws pab kom tsaug zog tag nrho ib zaug. Thaum pib, koj yuav tsum tsis txhob ncua sijhawm kom ncav cuag lub sijhawm thaum koj pw tsis tsaug zog: nyob rau lub sijhawm ntev, qhov no yuav ua rau qhov teeb meem loj dua. Thaum koj thaum kawg muaj kev pw tsaug zog tsis tu ncua thiab tsis cuam tshuam, koj tuaj yeem txuas ntxiv koj hmo (hauv 15-feeb increments).
• Ne tsis mus pw tsawg dua 5 teev.
• Do tsis muaj lwm yam kev ua hauv txaj (zoo tshaj hauv chav pw) tsis yog pw lossis pw ua ke.
• Nrog kev xav txog qhov pw ntog thaum nruab hnub, kev xav sib txawv. Qee cov kws tshaj lij txwv nws vim nws yuav ua tau raws li ib feem ntawm kev xav tau pw tsaug zog. Thaum pw tsaug zog, nws yuav nyuaj dua kom tsaug zog. Lwm tus hais tias kev pw luv luv 10-feeb tuaj yeem pab tau. Mus sim.

Ntau qhov kev tshawb fawb tshawb fawb pom tau tias txoj kev no tau raug pov thawj. Kev txhim kho ntawm kev pw tsaug zog yog pom los ntawm qhov kawg ntawm thawj lub hlis. Nws downside yog tias nws siv kev qhuab qhia thiab kev txhawb siab. Koj tuaj yeem sim koj tus kheej, tab sis nws kuj tuaj yeem ua tau raws li ib feem ntawm kev paub txog kev coj cwj pwm kev puas siab puas ntsws.

Tshuaj rau pw tsaug zog

Yog tias insomnia txuas ntxiv txawm tias txhua yam, ntsiav tshuaj tsaug zog (kuj hu ua kev hais kwv txhiaj) tej zaum yuav raug tshuaj. Cov tshuaj no yuav pab tau lub sij hawm luv luv kom rov zoo me ntsis (tsis pub dhau 3 lub lis piam), tab sis lawv tsis kho insomnia thiab tsis tshem tawm nws qhov ua rau. Lawv ua haujlwm los ntawm kev ua haujlwm ntawm lub hlwb qeeb. Nco ntsoov tias tom qab 1 lub hlis ntawm kev siv, lawv feem ntau poob lawv cov txiaj ntsig zoo.

benzodiazepines

Cov no yog cov tshuaj tsaug zog tshaj plaws. Yog siv tsis tu ncua, lawv poob lawv cov hauj lwm zoo. Tag nrho cov no muaj cov nyhuv sedative thiab anxiolytic, ntawm ntau yam siv. Benzodiazepines tshwj xeeb qhia rau kev kho insomnia yog flurazepam (Dalmane®), temazepam (Restoril®), nitrazepam (Mogadon®), oxazepam (Sérax) thiab lorazepam (Ativan®). Diazepam (Valium®), ua lag luam thaum ntxov xyoo 1960, tsis tshua siv ntxiv, tshwj xeeb tshaj yog vim nws ua rau muaj kev cuam tshuam tseem ceeb rau tag kis sawv ntxov.

Cov tshuaj tsaug zog uas tsis yog benzodiazepine

Xws li zopiclone (Imovane®) thiab zaleplon (Starnoc®)), lawv tau nyob hauv khw tau ntau xyoo. Lawv lub sijhawm ua haujlwm luv dua li ntawm benzodiazepines, uas tshem tawm cov nyhuv ntawm kev tsaug zog uas tuaj yeem tshwm sim rau tag kis sawv ntxov, thaum thawj teev.

cov melatonin agonists

CZoo li ramelteon (Rozerem), pab txhawb kev pw tsaug zog los ntawm kev nce qib ntawm ntuj melatonin. Lawv yog siv tshwj xeeb tshaj yog nyob rau hauv cov ntaub ntawv ntawm kev nyuaj pw tsaug zog.

cov antidepressants

Thaum noj tsawg, lawv kuj siv tau los pab pw tsaug zog zoo dua.

Benzodiazepine thiab cov tshuaj uas tsis yog benzodiazepine tsaug zog muaj ntau phiv. Piv txwv li, lawv tuaj yeem ua rau qeeb reflexes thiab cuam tshuam nrog kev sib koom ua ke thaum nruab hnub, uas ua rau muaj kev pheej hmoo siab. ncaws thiab puas, tshwj xeeb ntawm neeg laus. Nyob rau hauv lub sij hawm ntev, lawv muaj feem yuav ua rau lub cev thiab puas siab puas ntsws dependence. Thaum kawg, kev pw tsaug zog los ntawm cov tshuaj tsaug zog yog tsawg dua, vim tias cov tshuaj no ua rau lub sijhawm luv paradoxical pw tsaug zog (lub sijhawm uas npau suav tshwm sim).

Sau ntawv. Nws yog ib qho tseem ceeb uas yuav tau sab laj nrog koj tus kws kho mob thaum koj xav kom tsis txhob noj tshuaj tsaug zog lossis tranquilizers kom tsis txhob muaj kev txom nyem. tshem tawm cov mob syndrome. Raws li kev tshawb fawb, lub tswv yim-kev coj cwj pwm kho (saib saum toj no) pab txhawb kev tshem tawm tag nrho ntawm cov mob insomniacs uas tau noj benzodiazepines; nws kuj txhim kho kev pw tsaug zog zoo³⁶. Cov txiaj ntsig tau pom tom qab 3 lub hlis ntawm kev kho mob.

Lwm yam kev kho mob

Thaum muaj kev ntxhov siab tob, kev nyuaj siab lossis lwm yam kev nyuaj siab ntxhov plawv, tus kws kho mob yuav sau tshuaj antidepressants uas yuav txo tau insomnia. Nws kuj tuaj yeem xa tus neeg mob mus rau tus kws kho mob hlwb lossis kws kho hlwb.

A teeb meem kev noj qab haus huv ntawm lub cev piav qhia txog insomnia, tau kawg koj yuav tsum tau txais kev kho mob txaus.

Yog 'insomnia tshwm sim los ntawm qhov mob, cov tshuaj kho mob tuaj yeem siv tau. Txawm li cas los xij, qee qhov ntawm lawv tuaj yeem ua rau insomnia. Yog tias muaj, tsis txhob yig nug koj tus kws kho mob kom hloov cov tshuaj.

Kev kho tus cwj pwm

Raws li kev tshawb fawb tsis ntev los no, kev paub txog kev coj tus cwj pwm kev puas siab puas ntsws feem ntau ua tau zoo dua tshuaj tswj insomnia26, 27. Qhov no txoj kev kho pab txhim kho kev sib raug zoo lossis kev ntseeg ua rau muaj kev ntxhov siab tsis zoo (xws li, "Kuv yuav tsum tau pw tsawg kawg 8 teev ib hmos, txwv tsis pub kuv yuav tsis zoo rau hnub tom qab").

Kev kho mob, tus kheej, tuaj yeem suav nrog:

• lus qhia txog kev pw tsaug zog;
• ua haujlwm ntawm kev ntseeg tsis muaj tseeb thiab kev xav txog kev pw tsaug zog lossis kev puas siab puas ntsws ua rau insomnia;
• kawm ib tug txheej txheem so.

Tus naj npawb ntawm cov kev sib tham txawv ntawm ib tus neeg mus rau lwm tus, tab sis raws li txoj cai dav dav, kev txhim kho tau pom tom qab 2 mus rau 3 lub hlis ntawm kev kho mob txhua lub lim tiam (8 txog 12 zaug)27. Nws tus nqiefficiency yuav yog 80%, nruab nrab. Cov neeg uas twb noj tshuaj tsaug zog lawm kuj yuav tau txais txiaj ntsig.