Mishonga yeCancer Inosanganisira Insomnia

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Mishonga yeCarcer Inoenderana nekushungaira - Zviratidzo zveMasikirwo neMishonga

Kusuruvara dambudziko rinowanzokonzera vanhu vane kenza, uye sezvakataurwa munyaya yapfuura, inogona kuva nemiganho yakakura yehupenyu hwako uye kunyange kupona. Kurapa kwehope panguva uye mushure mekurapa mishonga kunofanirwa kutora pfungwa dzakawanda, uye inzvimbo umo kusanganiswa kwerapi kunobatsira zvikuru.

Chokutanga, tarisa urohu hwako hwekurara, uye kurara. Shandisa nguva uchifunga nezvezvaunogona kuchinja uye zvauri kuita zvakanaka. Sekuita danho rinotevera, kune mabasa akawanda akadai sokuzorora kwakashanda kune vanhu vakawanda. Kana zviratidzo zvako zvichienderera mberi, taura nachiremba wako pamusoro pekufunga kwehutano hwehutano hwehutano-kutaura therapy - iyo yakawanikwa ichibatsira zvikuru mukuongorora kuongorora hutano hwehutano hwehupombwe.

Sezvo tichitaura nezvekenza, zvakakosha kuziva kuti kana zvipfeko zvichangobva kuwana mukurumbira mukurapa zviratidzo zvakadai sokushaya hope, dzimwe dzei dzinogona kusangana nemishonga yekenza. Nokuda kwechikonzero ichocho, ramba uchitaura nachiremba wako pamusoro pekushaya kwako, uye kuti unobata sei hupenyu hwako. Kukosha kwekurara kwakanaka-kunogona kukanganisa kunyange mugumisiro wekenza - inofanira kupiwa zvakanyanya mukutarisira kwako.

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Ita Kuti Usarara Routine

Kugadzira nguva yekurara nguva dzose - chimwe chinhu chinozivikanwa muchiremba chinoreva se "kukurudzira kurapa" - inofanira kuva danho rokutanga mukurapa kushungurudzika kunetseka. Zvaunofanira kuita zvinotanga kutanga manheru, uye zviitike panguva imwechete manheru oga oga kana iri vhiki kana usiku kwevhiki. Edza kumuka panguva yakafanana panguva imwe chete zvakare.

Ko kana iwe usingagoni kurara? Kurara marapa anokurudzira kuti kana iwe uchiri kumuka 20 kana 30 maminiti mushure mokuvata pasi kuti iwe unomuka uye uende muimba yako yekurara; kudzokera kumubhedha kana iwe uchinge wakarara.

Vamwe vanhu vanoona kuti kushambidza kushambidzika, kuverenga, kana kuva nekapu yemishonga chaiyo inovabatsira kuti vazorodze pamubhedha. Kushandisa mukati mezuva kunogona kubatsira, asi taura nachiremba wako uye uone kuti hausi kuratidza kuswedera pedyo nekurara.

Ita kuti imba yako ive nerima sezvinobvira, uchishandisa shades kana machira sezvinodiwa kana une chiedza kunze kwewindo rako kana kana mwedzi uchipenya. Zvakanakisisa kuti usapinda masikati usiku, asi kana iwe uchida chimwe chezvinhu zvekuchengeteka, edza kutenga chiedza chinoderedza kusvibisa kwako kune chiedza usiku. Miti yedu inogadzira "marinoni ekurara kwemahara" melatonin panguva yeusiku, uye izvi zvinogadzirwa zvakanyatsonaka mumdima wakakwana.

Deredzai nguva yaunopedza mumubhedha (izvi zvinonzi "kurambidzwa kwechirwere chetachiona") sezvisingatarisirwi kurara zvingaita kuti munhu anzwe kusuruvara.

Chengetedza maitiro aya okurara uye tsika dzekurara kuti uwane pfungwa dzakawanda.

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Ongorora Kurara Kwako Utano

Shandisa kamuri yako yekurara kuti urope, uye zvepabonde chete , kwete nekuda kwebasa kana kutarisa TV - zvisinei kuti zvingave zviri kune vanhu vanorara vakanyatsoteerera "rutsvuku" rweredhiyo kana terevhizheni.

Dzivisa kukurukura nyaya dzinokonzera kuzvidya mwoyo manheru. Kuteerera kunhau paredhiyo kana terevhizheni zvingasava pfungwa yakanaka.

Chiremera caffeine kudya uye doro kushandiswa manheru. Vamwe vanhu vane hanya chaizvo nekakineine, kunyange kana vakapedza mangwanani masikati. Doro inogona kuonekwa kuti inobatsira vanhu kurara, asi doro rinopesana nehutano hwakanaka uye rinogona kukuvadza.

Dzivisa kudya kukuru manheru, kunyanya zvokudya zvinonaka. Kuti uwane mamwe mazano, tarisa aya mazano akanaka ekurara .

Dhipari Yokurara

Vamwe vanhu vakaona zvichibatsira kuchengeta diary yokurara, kuti vanzwisise zviri nani huwandu hwehope dzavanenge vachiwana, pamwe nekutsvaga izvo zvingave zvichikonzera kurasikirwa kwehope. Kana ukasarudza kuedza izvi, chengetedza urongwa kwete kwete chete nguva yaunorara, asiwo nguva dzekumutswa, nekuzorora kwehope iwe unowana. Nyora zvinyorwa zvemazuva ose maitiro uye chero pfungwa dzingangopesana nehope dzako. Uyewo, nyora zvinhu zvakadai sekurwadziwa uye kupisa. Zvadaro zvibvunze - pane chimwe chinhu chaunenge uchizvidya mwoyo nezvacho kana chimwe chinhu chinoporesa nyore chinokonzera zvinetso nehope dzako? Kana zvakadaro, taura nevanoda venyu, oncologist yenyu, kana boka renyu rekusimbisa kenza.

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Kufuridzirwa Kurovedza

Iwe unogona kunge wakanzwa vanhu vachitaura nezvekushandisa maitiro ekufema kuti vabatsire nematambudziko ekurara. Kufuridzira maitiro kunobatsira sei nekushaya hope ? Kune nzira shomanana. Nokufunga nezvekufema kwako unogona kubvisa pfungwa dzako kure nemafungiro angave achikuchengetedza. Zvinotorawo kutarisa kwako pane basa riripo; kurara kazhinji chimwe chinhu chinowanzoitika zvakasikwa kuti iwe haufaniri kufunga nezvazvo.

Tarisa izvi zvisingabatsiri kufema maitiro ekukurumidza kusununguka mupfungwa.

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Relaxation Therapy

Kushushikana mupfungwa muupenyu hwedu kunogona kuita kuti tigone kurara. Kuchinja kwepanyama kunobatana nekudzvinyirira, pamwe nekubudiswa kwemasmoni ekumanikidzwa kunogadzirisa nzvimbo inofanirwa kuti tirambe takangwarira. Asi apo zvinonetsa zvekare zvakaitika kuti izvi zvinoda kushingaira (taura, kana iwe uchida kumhanya kubva kune shumba) mafungiro epfungwa mupfungwa yemazuva ano anowanzouya mumafungiro edu-pfungwa dzingapinda nepfungwa dzedu panguva imwe chete isu vari kuverenga makwai.

Relaxation therapy inosanganiswa mukati mehupenyu hwako hwemasikati, pamwe neusiku, inzira yakanaka yekuvandudza kukwanisa kwako kuwira nekuramba wakarara. Tora nguva yekufunga nezvezvinhu zvinokuzorodza iwe. Ari kuteerera mimhanzi here? Knitting? Kuverenga bhuku rinokurudzira? Yoga? Mabasa aya anosiyana nemunhu mumwe nomumwe, uye munhu mumwe anogona kuwana basa rinodzvinyirira panzvimbo pokuderedza kufungidzirwa.

Kana kushungurudzika kuri kukonzera kurara kwako, tarisa maitiro aya ekuzorora okugadzirisa kukwanisa kugadzirisa kushungurudzika kana kutanga kutapudza kushungurudzika pakarepo nemavhidhiyo maviri emaminiti ekugadzirisa nzira. Vamwe vanhu vanowana rubatsiro rwakakura mukushandisa mifananidzo yakatungamirirwa yekuzorora, zvose masikati neusiku.

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Mishonga Inobatanidza - Mishonga / Mishonga Inorapwa

Pfungwa / muviri kurapwa, dzimwe nguva kunonzi "mamwe maitiro ekurapa," vari kuwedzera kuonekwa sechimwe chinhu chinobatsira chekutarisana nezviratidzo zvekenza - kusanganisira kusuruvara. Mazhinji emakirini makuru emukenza iye zvino ari kutora nzira yekubatanidza kuvecology nekubatanidza marapa aya. Zvimwe zvave zvichibatsira vanhu vane usuruko zvinosanganisira:

• Massage Therapy
• Yoga
• Kufungisisa
• Qigong
• Bright light therapy (phototherapy) yekushaya hope
• Hypnosis for disorder
• Zvirongwa zvekugadzira zvakadai sehutano hwehutano uye rhepi rwemimhanzi
• Kuporesa kubata
• Munyengetero
• Biofeedback

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Cognitive Behavioral Therapy

Kugadzikana kwehutano hwehutano (CBT) inowanzotorwa semutsetse wekutanga wokurapa kwehutano hwehupombwe. CBT inoshandisa maitiro akasiyana-siyana ekufungisisa (mafungiro) uye maitiro ekubata kugadzirisa kusuruvara nekutsvaga mafungiro asina kunaka, zvitendero, uye tsika vanhu vane kenza vane chokuita nehope.

CBT yakawanikwa ichibatsira zvakananga ne insonmia asi inoitawo inobatsira pakuvandudza manzwiro, kuderedza kuneta, nekuvandudza hupenyu hwehupenyu hwevanhu vanogara nekenza.

Nzira dzakadai sokurambidzwa kwekurara dzinogona kushandiswa, asi kubatsirwa kweBBCT ndeyokuti inotaura chokwadi chokuti munhu wese ane kenza ane zvimwe zvakasiyana-siyana zvinokonzera kusarara uye anopindura kune dzimwe nzira dzakasiyana-siyana. Kana kusuruvara kwako kusinganatsiri nezviyero zvinorondedzerwa kare, iva nechokwadi chekutaura neoncologist yako pamusoro pechinhu ichi.

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Acupuncture

Kugadziriswa ikozvino kunopiwa sechirongwa chinobatanidza pamakirini akawanda emukenza makuru. Nekugadzirisa muviri, unyanzvi anoisa zvigunwe zviduku pamwe nemameridians (masimba emagetsi) emuviri mukuedza kuenzanisa kubuda kwesimba (qi) kuburikidza nemuviri.

Kubata muviri kunoratidzika kuva nezvimwe zvinobatsira kune vanhu vane kenza , kusanganisira kubatsira mukudzivirira kwechemotherapy-induced nausea, mukururwa kwehutano hwekenza, mukuneta nyore, uye mukubatsira kutarisira xerostomia (yakaoma muromo) nemhaka yehutachiona hwehutachiona.

Munguva pfupi yapfuura, kuongororwa kwezvidzidzo zvakabudiswa kusvika zvino kwaive kukurudzira kuti maitiro epamusoro anogona kuita basa rinobatsira mukutarisa kwezvirwere zvekurara zvine chokuita nekenza kurapwa.

Kana iwe uchifunga kuedza kurapwa uku kwakakosha kutaura neunyu oncologist uye kuwana mushandi anoziva kubata vanhu vane kenza. Nhamba yakaderera yakachena kana yakaderedzwa seplatelet kuverengwa nekuda kwekemotherapy inogona kuwedzera mukana wehutachiona kana kubuda ropa zvakakonzerwa nekuiswa kwemashano anoshandiswa mukurapa uku.

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Melatonin

Pakave nemashoko mazhinji akabudiswa munguva pfupi pamusoro pebasa reMalatonin sechinhu chokurapwa kwekusarara . Nepo iyi hormone, inotengeswa sekuwedzera kwekudya, inogona kubatsira vamwe vanhu-avo vane rudzi rwekushaya hope vanozivikanwa se "kunonoka kurara chirwere chendwara" - HASI kubatsira kune vanhu vakawanda vane usuru.

Zvakakoshawo kuratidza mamwe mafungiro mashomanana. Sezvo melatonin inotengeswa sekuwedzera kwekudya haifaniri kutarisana nemirairo yakafanana semishonga yemishonga inogona kutarisana - mune mamwe mazwi, haugoni kunyatsoziva kunyanya kukosha kwema melatonin. Nhamba ye melatonin mune dzakawanda idzi idzi zvinowedzera zvinodarika zvakakura kudarika chikamu chinorayirwa kurapwa kunonoka kwehope syndrome.

Kune rumwe rutivi, melatonin iri kuongororwa nenzira inobvira mukurapa kenza yebonde, uye kuderedza muwandu we melatonin yakagadzirwa nehutu hwepituitary apo vanhu vakamuka usiku nekuda kwebasa rekushanduka kwemazuva zvino zvinoonekwa sechirwere chinokonzerwa nekenza.

Zvose izvi zvinoshandura kuva chirongwa chokutaura nachiremba wako kana uri kurwara nekushaya hope, uye kunyatsokurukurirana zvakanakisisa zvingasarudzwa zvehutano hwako hwekushaya hope uye yehutano hwako hwechirwere - kana kana kwete iyo inosanganisira melatonin.

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Zvimwe Zvimwe Zvokurara

Iwe unogona kunge wakanzwa nezveshamwari dzekurapa kwakasiyana-siyana nekuda kwehope , asi nekenza, zvakakosha kutaurira chiremba wako pamusoro pekupi kwekudya kunovaka muviri kana kugadzirirwa kwemishonga iwe unotora. Sezvambotaurwa, izvi zvigadzirwa hazvisi kutongerwa semishonga yemishonga inenge iripo. Mukuwedzera, mamwe mishonga yemishonga inogona kupindira nekubudirira kwemamwe mishonga yemukenza. Ramba uchifunga mupfungwa dzako paunotarisa zvinhu izvi izvo chimwe chinhu chakadai sehemlock chinogona kufungidzirwa sechisikigo, chimiro chinobva, uye chinogona kukura mumuti. Asi hazvina kuita Romeo naJuliet zvakawanda zvakanaka.

Valerian midzi yakaratidza rubatsiro ruremekedzo maererano nekushaya hope, asi maererano ne "Kusvika pakatarisana" hakuna huno huchapupu hunokwana hunotsigira kushandiswa kwayo. Kusiyana neizvi, kurapa kwearomatherapy yeavender mafuta ingadai isina kuratidzirwa kuva inobatsira kubva mune zvesayenzi, asi kana iyo inoshandiswa sechikamu chemuitiro wako wehope, inogona kuva chimwe chinhu chinokubatsira iwe, uye haigoni kupindira nemishonga ipi zvayo iwe wakagamuchirwa nekenza yako.

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Pamusoro peChirongwa CheMishonga

Kufamba achipfuura nemapirmisi iwe unogona kuona mikana yakawanda yekurapa kusuruvara. Zvizhinji zvezvi zvinosanganisira imwe nzira ye antihistamine yakadai se diphenhydramine (Benadryl). Kunyangwe izvi zvigadziriro zvave zvichibudirira kana zvichishandiswa nguva pfupi kune vamwe vanhu vane usuru, zvakakosha kuti vanhu vataure nezvekushandisa kwemishonga iyi neovo oncologist vasati vatora chero chinhu. Diphenhydramine inozivikanwa kuti inopesana nemamwe mishonga yekenza, uye pamwe chete kurapwa, kunyanya, kunogona kubvisa migumisiro yemishonga yekenza zvachose.

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Prescription Medication

Dzimwe nguva kuvhiringidzika kwekurara kunogona kupfuurira kuve dambudziko kunze kwekunaka kwekurara nemimwe miitiro. Kana izvi zvikaitika, mishonga yemishonga yekurasikirwa ingarangarirwa kwenguva pfupi, kuti "uwane iwe pamusoro pehumputi." Izvi zvinonyanya kuitika apo vanhu vakaedza zvimwe zviyero ndokusvika pane imwe pfungwa umo kunyange kufunga kwekuedza kurara kwave kushungurudza.

Hazvikwanise kusimbiswa zvakakwana kuti izvi zvinongoshandiswa chete sekurapa kwenguva pfupi (pamwe zvichida kunze kwevamwe mapepa epamusoro) uye kuti vamwe-kunyanya benzodiazepines - vangave vakanyanyisa. Sezvo dzakawanda dzemishonga idzi dzinotadza kuneta uye dzakaderedza kusvinura semigumisiro, kuchenjerera kunofanirwa kuratidzirwa paunenge uchiita zvinhu zvakadai sekushanda motokari, kunyange panguva inotevera zuva rinotevera kushandiswa kwemishonga usiku hwakatangira.

Zvisarudzo zvingasanganisira (tevera mazano kuti udzidze zvakawanda nezvezvinhu izvi):

• Rozerem - Iyi mishonga inoshanda sa melatonin agonist uye inogamuchirwa zvakananga kurapwa kweupombwe. Kunyangwe zvave zvichiwanikwa kuti zvine humwe hunoita munharaunda iyi, kutsvakurudzwa kwechangobva kuitwa zvakananga kune vanhu vane kenza vakawana mishonga iyi yakanga isingabatsiri, uye pane kugadzirisa mafungiro ehutano hwakakosha.
• Nonbenzodiazepine mishonga
• Benzodiazepine mishonga

Mimwe mishonga ine zviratidzo kune mamwe mamiriro ezvinhu ingashanda kune vamwe vanhu vane usuru. Tarisa iyi piritsi yehope yepamusoro pekutsvaga mamwe mashoko. Iva nechokwadi chokuti utaure nachiremba wako. Kusuruvara kwevanhu vane kenza haisi dambudziko duku, uye rinogona kuva nemigumisiro yakakomba.

_Sources:

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_{Chien, T., Liu, C., uye C. Hsu. Kubatanidza kugadzirwa kwekenza kuva kenza yekuchengetedza. Zvinyorwa zveMutambo uye Mishonga Inobatanidza . 2013. 3 (4): 234-9.}

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_{Heckler, C. et al. Kuziva kwehutano hwehutano hwekushaya hope, asi kwete armodafinil, kunovandudza kuneta muvanopukunyirwa nekenza nekushaya hope: chirongwa chinongororwa chinonzi placebo-chengetedzwa. Kuchengetedza Kuchengetedza muCancer . 2015 Nyaya 5. (Epub mberi kwekudhinda).}

_{Howell, D., uye T. Oliver. Kurara kunetseka kune vanhu vakuru vane kenza: kurongeka kwehupupuriro hwehupenzi huri nani mukuongorora nekutarisa kwekuchirapa. Annals of Oncology . 2014. 25 (4): 791-800.}

_{Johnson, J. et al. Kuongororwa kwakarongeka uye kuongorora maitiro anongorongedza maitiro ekunyatsoziva maitiro ekurara kwechisimba (CBT-I) muvanopukunyuka kenza. Kurara Mishonga Ongororo . 2015 Aug 1. (Epub mberi kwekudhinda).}

_{Matthews, E. et al. Kuchengetedza kwehutano hwehutano hwehutano hwekushaya chigarire kuvakadzi mushure mekutanga kurapwa kwekenza yemazamu: chirongwa chisinganzwisisiki, chinodzorwa. Oncology Nursing Forum . 2014. 41 (3): 241-53.}

_{National Centre for Complementary and Integrative Health. Matambudziko Okurara. Yakavandudzwa 10/28/15. https://nccih.nih.gov/health/sleep}

_{Ronanelli, M., Faliva, M., Perna, S., naN. Antoniello. Kuvandudzwa kwebasa reMalatonin mukudzivirira kwekenza tumorigenesis uye mukuchengetedzwa kwekenza kuwirirana, zvakadai sekuvhiringidzika uye kunetseka kwepfungwa: kuongorora uye kutaura. Makliniki ekukwegura uye Ongororo Yokuongorora . 2013. 25 (5): 499-510.}