Inogona kunge yakaita sejoka kana mutambo, asi kana ukambosangana nehope mushure mekunge urega mapiritsi okurara, iwe haugoni kuzvinetsa. Chii chinokonzera kusuwa kwepabonde? Dzidza kuti chirwere ichi chinowanikwa sei nekuregererwa kwemishonga yekurara (kusanganisira Ambien kana zolpidem, Lunesta, Benadryl, Klonopin, Ativan, nezvimwe), iyo yakareba kwenguva yakareba sei zvichienderana nehafu yehupenyu, uye nzira yekudzivisa uye kubata zvinokuvadza kukwanisa kurara.
Overview
Kuderedza kusara kunotsanangurwa sekutambudzika kutanga kana kuchengetedza kurara kwakaipisisa mumamiriro ezvinhu ekuregererwa kwemaawa mapiritsi. Kurasikirwa kunogona kuipa kudarika kare kose, kutungamirira vamwe kuti vawane kurasikirwa kwakakwana kwehope iyo inotora maawa kana kuti kurara kunogona kukura kwemazuva.
Zvinokonzera
Kushandiswa kwekurara mapiritsi kunowedzera makemikari anowanzopo muuropi uye nervous system. Zvichienderana nemishonga, izvi zvinogona kusanganisira neurotransmitters saGABA, serotonin, kana tryptophan, uye hormone melatonin. Imwe mishonga, Belsomra, inovhara chiratidzo chekumuka chinopiwa ne orexin (kana hypocretin). Apo piritsi yokurara inobviswa kamwe kamwe, uropi inosara mumugwagwa, zvakadai sokunge iwe wakabvisa rug kubva kunze kwacho.
Nzira dzehope uye dzakamuka dzakasvika kutarisira kuvapo kwemishonga yemishonga. Nhengo yako yepakati inogona kunge yakaderera-yakarongerwa pane imwe nguva yekugadzirisa izvi zvinowedzera makemikari.
Kana iwe ukangoerekana warega kutora rubatsiro rwokurara, kune dambudziko risati rabhadharwa. Izvi zvinogona kunzwisiswa mumagariro ekutsungirira uye kuvimba.
Apo mumwe munhu anotsungirira mishonga sekurara mapiritsi, vanoona kuti vanoda zvakanyanya mishonga kuti vawane zvakafanana.
Inoshanda zvishoma uye zvishoma uye inogona kurega kushanda zvakakwana. Zvichienderana nemishonga inoshandiswa, izvi zvingaita kuti munhu avimbe. Mimwe yemishonga yemishonga, kusanganisira benzodiazepines yakafanana neKlonopin neAtivan, inogona kutungamirira kune chirwere chekudzoka kana iyo inotorwa pamvura yakakwirira uye pakarepo yakamira. Izvi zvinogona kutungamirira kuchinje muropa rega uye kutengesa kwemoyo uye zvinogona kutoita kuti kubatwa.
Inguva Yakadini Inopedzeredza Kusuruvara Kwekupedzisira?
Kudzorera kusuruvara kunowanzoitika kuitevera kushandiswa kwezuva nezuva kwemishonga yokurara, kunyanya pamadhora akawanda, apo inomira pakarepo. Izvozvo zvinogona kuitika kune imwe ye-over-the-counter kana mishonga yekurapa zvigaro. Kuwedzera kwekusuruvara kwekuputsika kunogona kuvimba nekunzwa kwekusununguka kwayo. Inogona kuwedzerwa nezvimwe zvikonzero zvinoita kuti urembe. Izvo zvichave zvakasangana zvakajeka kana mushonga wacho uine hafu yehupenyu hupfupi, uye huwandu hunowedzera zvakanyanya.
Hamu-Kurarama Kwekurara Mapiritsi
Muzhinji, hafu-hupenyu hwemishonga inogona kupa humwe hutungamiri munguva yekusuruvara kwekusuruvara kwekupedzisira. Dhiyabhorosi hafu yehupenyu ndehuwandu hwenguva inotora kuti 1/2 yemishonga inokonzerwa nemagetsi, ichideredza mazinga ayo mukati memuviri.
Semuenzaniso, kana mishonga ine nguva yehafu yehupenyu, huwandu hwayo huchawira ku12.5% yekutanga maawa mukati maawa gumi nemaviri (50% mumaawa 4, 25% mumaawa 8, uye 12.5% mumaawa gumi nemaviri).
Zvimwe zvezvirwere zvinowanzobatwa nehope uye hafu yavo-hupenyu, mumakabhesi, zvinosanganisira:
- Benadryl kana diphenhydramine (3.4 kusvika 9.2 maawa)
- Unisom kana doxylamine (10 hours)
- Ambien , Ambien CR, kana zolpidem (2.5 kusvika ku3 maawa)
- Lunesta kana eszopiclone (maawa matanhatu)
- Sonata kana zaleplon (1 awa)
- Silenor kana doxepin (15.3 maawa kumushonga wemubereki, maawa makumi matatu emasabolites)
- Belsomra kana suvorexant (maawa 12)
- Trazodone (maawa 3-6 mukutanga chikamu, maawa 5-9 muchikamu chechipiri)
- Rozerem kana ramelteon (1-2.6 maawa nokuda kwechirwere chemubereki, maawa maviri kusvika mairi emetabolite)
- Xanax kana alprazolam (11.2 maawa)
- Ativan kana lorazepam (maawa 14)
- Klonopin kana clonazepam (maawa 20-50)
- Valium kana diazepam (30-60 maawa pemubereki wemishonga, 30-100 maawa emetabolite)
Chirwere chinopera hafu yeupenyu huchava kunze kwehutano hwako nokukurumidza uye kusuruvara kwekugumburwa kungave kwakanyanyisa uye kutanga nokukurumidza. Nenzira yakanaka, ichagadzirisa zvakare nokukurumidza, kazhinji inopera mukati mamazuva mashomanana kusvika kwevhiki mushure mekumira mishonga. Mishonga yakareba kwenguva refu inogona kunge isingatauri sezvinotaura nezvekurara kwepamusoro, asi zvinogona kutora nguva refu kuti mushonga wacho ugosiya zvachose hurongwa hwako. Iyi mishonga inowanzoita kuti zvigadziriswe mangwana hangover madhara.
Kurapa
Kana iwe uri kutora mishonga yokurara uye pakarepo paunomisa kusara kwako kunodzoka, dzimwe nguva kuipa kudarika kare, unogona kuzvitaurira kuti iwe unonyatsoda mushonga kuitira kuti uvete. Izvi zvinopedza nguva pfupi, zvinowanzogadzirisa kwemazuva mashomanana kusvika kwevhiki. Inogona kubatsira zvikuru kuderedza chiremba zvishoma nezvishoma pasi pekutarisira kwachiremba wako. Izvi zvinonyanya kukosha kana iwe uri kutora madhii akakwirira kana kushandisa mishonga ye benzodiazepine.
Iwe unogona kuedzwa kuisa mishonga mutsva kune iyo yauri kurega. Rambai muedzo uyu. Icho chinova chigarire chigamba mutsara: swapping mumwe mishonga kubva kune imwe itsva. Pane kudaro, funga kugadzirisa nguva yako nguva panzvimbo, tora maminitsi gumi nemashanu kubva kwezuva pakumuka, uye enda kunorara apo unonzwa urope. Nokukanganisa nguva yako yekurara nekurambidza kurara (kungoshandisa maawa matanhatu kusvika maawa manomwe ari mubhedha) munguva yekuputsika, iwe uchazorora hope nyore uye kudzivisa izvi zvinokuvadza.
Chimwe chekudzivirira chingave chakakosha pondo remurapa. Muzvizhinji, zvakanakisisa kudzivisa kushandiswa kwezuva nezuva kwekurara mapiritsi. Usazvibvumira kuti uwedzere maitiro, kunyanya kupfuura izvo chiremba wako akakurudzira iwe. Edza kusashandisa mishonga yakawanda panguva imwechete uye usasashandisa nedoro sezvo izvi zvingaita kuti uwedzere kudarika uye rufu.
Shoko Rinobva
Kana iwe ukawana kuti iwe unoda mapiritsi ekurara asati apera mavhiki maviri, taura nachiremba wako pamusoro pezvimwe zvingasarudzwa, kusanganisira kushandiswa kwekufunga kwehutano hwehutano hwekushaya hope (CBTI) . Iyi kurapa inogona kuva yakabudirira zvikuru kukubatsira kuti uwane mishonga paunenge uisa humwe unyanzvi munzvimbo kuti udzivise kusuruvara kuwedzerwa.
> Sources:
> Epocrates Rx Pro. Version 15.12, 2016. Epocrates, Inc. San Mateo, California.
> Qaseem A, et al . "Kutungamira kweHinstorm Insomnia Disorder muVanhu Vakuru: A Clinical Practice Guideline Kubva kuAmerican College of Physicians." Ann Intern Med . 2016; 165 (2) 125-133.
> Sateia MJ, et al . " Mishonga yeChipatimendi Dzidziso yeParammacologic Treatment ya Chronic Insomnia muVakuru: An American Academy of Sleep Medicine Guideline Practice Guideline ." Zvinyorwa zveKliniki Sleep Medicine . 2017; 13 (2): 307-349.