Vim li cas Peb Puas Ua Npau Suav Rov Npau Suav?

Zoo Siab

• Dab tsi tshwm sim npau suav phem?
• Ua rau
• 1. Kev ntxhov siab, ntxhov siab lossis poob siab
• 2. PTSD
• 3. Cais lwm yam mob
• 4. Cov Tshuaj Kho Mob
• 5. Raug yeeb tshuaj
• Npau suav phem hmo ntuj
• Kev Kho Mob
• Kev nyuaj siab thiab ntxhov siab
• Pw mob
• PTSD
• Txoj kev ua neej hloov
• Thaum mus ntsib kws kho mob
• Hauv qab kab

Dab tsi tshwm sim npau suav phem?

Npau suav phem yog kev npau suav uas chim siab los ntxhov siab. Raws li Asmeskas Kev Kawm Txuj Ci Kev Noj Tshuaj ນອນ, ntau tshaj 50 feem pua ​​ntawm cov neeg laus qhia muaj kev npau suav phem.Npau suav phem - Muaj feem cuam tshuam. (n.d.). http://sleepeducation.org/sleep-disorders-by-category/parasomnias/nightmares/risk-factors Txawm li cas los xij, qee tus neeg muaj cov npau suav phem uas tshwm sim ntau dua. Cov no yog hu ua kev npau suav phem rov muaj dua. Cov npau suav phem rov tshwm sim feem ntau tshwm sim hauv cov menyuam yaus dua li neeg laus.Cov npau suav phem, npau suav phem, thiab tsaus ntuj txaus ntshai: Paub qhov txawv. (n.d.). https://www.sleep.org/articles/what-is-a-night-terror/

Tsis yog txhua hmo npau suav phem rov qab zoo li qub txhua hmo. Ntau tus npau suav phem ua raws li cov ntsiab lus zoo sib xws thiab tropes tab sis kuj yuav txawv hauv cov ntsiab lus. Txawm li cas los xij, cov npau suav phem no feem ntau ua rau muaj kev xav zoo ib yam thaum koj sawv, suav nrog:

• kev chim siab
• kev tu siab
• muaj txim
• ntxhov siab

Cov kev xav no thiab kev xav tuaj yeem ua rau nws rov qab mus pw tsaug zog dua.

Ntau npau suav phem ntau zaus muaj lub hauv paus hauv ntsis. Hauv tsab xov xwm no, peb yuav tshawb nrhiav cov laj thawj uas ua rau muaj kev npau suav phem, nrog rau cov kev xaiv kho rau qee qhov xwm txheej.

Ua rau

Npau suav phem tuaj yeem tshwm sim rau ntau yam, tab sis ntawm no yog tsib ntawm qhov tshwm sim ntau tshaj.

1. Kev ntxhov siab, ntxhov siab lossis poob siab

Kev ntxhov siab yog ib qho kev xav uas ntau tus neeg muaj teeb meem tso rau hauv kev coj ua. Vim tias qhov no, npau suav yuav yog ib qho ntawm cov khoom plig rau lub cev ua haujlwm dhau los ntawm cov kev xav zoo ntawd.

Ib txoj kev tshawb nrhiav hais tawm tias kev ntxhov siab thiab kev txom nyem txij thaum yau tuaj yeem ua rau npau suav phem tom qab lub neej.Nielsen T. (2017). Cov kev ntxhov siab nrawm kev ua piv txwv ntawm npau suav phem. DOI: 10.3389 / fneur.2017.00201 Kev ntxhov siab thiab kev nyuaj siab tuaj yeem ua npau suav phem, zoo li.Pagel JF. (2000). Npau suav phem thiab muaj kev cuam tshuam ntawm kev npau suav. https://www.aafp.org/afp/2000/0401/p2037.html Cov npau suav phem no suav nrog cov xwm txheej ntsig txog tus kheej, tus kab mob rov huam dua, thiab rau qee yam, tseem tuaj yeem ntshai ua ntej.

2. PTSD

Txog li 71 feem pua ​​ntawm cov neeg muaj kev ntxhov siab tom qab lub cev puas hlwb (PTSD) muaj kev npau suav phem.Levrier K, li al. (2016). Tus npau suav phem ntau zaus, npau suav phem thiab qhov ua tau zoo ntawm kev paub ua kom pom xeeb ceem zoo rau kev puas siab ntsws tom qab. DOI: PTSD yog ib qho ntawm thawj qhov ua rau muaj kev npau suav phem hauv cov laus.

Ib qho ntawm cov tsos mob tshwm sim ntawm PTSD yog "kev pom dua tshiab," lossis muaj qhov rov qab tshwm sim rau tom qab kev puas tsuaj lossis xwm txheej. Qee lub sij hawm cov flashbacks tuaj yeem tshwm sim los ua npau suav phem. Rau cov neeg muaj PTSD, kev npau suav phem tshwm sim tuaj yeem muaj ntau yam tsis zoo, suav nrog:

• pab rau lossis cuam tshuam txog PTSD cov tsos mob
• pab txhawb rau lossis ntsuas kev nyuaj siab
• txo cov pw tsaug zog zoo

Cov ntsiab lus ntawm cov npau suav phem no tuaj yeem hloov ntawm ib tus neeg mus rau lwm tus. Rau qee tus neeg, cov npau suav no yog rov npau suav phem uas qhov kev raug mob ib txwm rov muaj dua.Kev raug mob yuav cuam tshuam li cas rau koj txoj kev npau suav. (n.d.). https://www.sleepfoundation.org/sleep-topics/how-trauma-can-affect-your-dreams Txog lwm tus, npau suav phem yog lub cim qhia rau hauv kev xav thiab kev xav ntawm tus thawj raug mob.

3. Cais lwm yam mob

Qee cov teeb meem pw tsaug zog tuaj yeem ua rau muaj kev npau suav phem. Pw tsaug zog apnea yog ib qho mob uas cuam tshuam los ntawm kev ua pa thaum lub sijhawm pw. Narcolepsy yog kev puas siab ntsws ntawm cov hlab ntsha tsis zoo uas ua rau lub cev tsis tsaug zog nruab hnub, pw tsaug zog, thiab pw tsis tsaug zog. Cov mob xws li cov no tuaj yeem cuam tshuam qhov zoo ntawm kev pw tsaug zog thiab tej zaum yuav yog qhov pib ua kom muaj kev npau suav phem.

4. Cov Tshuaj Kho Mob

Qee yam tshuaj noj, tshuaj tiv thaiv kab mob siab, tshuaj noj ntshav siab, thiab lwm yam tshuaj siv los kho qee yam mob, tuaj yeem ua npau suav phem. Ib txoj kev tshawb fawb laus dua los ntawm 1998 pom tias cov tshuaj npau suav phem tshaj plaws suav nrog cov tshuaj sedative thiab hypnotic, beta blockers, thiab amphetamines.Thompson DF, li al. (Xyoo 1999). Tshuaj qaug zog npau suav phem. DOI: 10.1345 / aph.18150

5. Raug yeeb tshuaj

Muaj ntau cov tsos mob ntawm ntsoos ntsoos uas tshwm sim los ntawm kev quav yeeb tshuaj, suav nrog ua npau suav phem. Cov npau suav phem no tuaj yeem xav ntau zog thaum pib ntawm kev tshem tawm tab sis feem ntau taper tawm nyob rau hauv ob peb lub lis piam ntawm kev qaug cawv. Cawv kev haus dej haus cawv feem ntau ua rau npau suav phem.

Npau suav phem hmo ntuj

Txawm hais tias qhov npau suav phem thiab hmo ntuj phem yuav zoo li zoo sib xws, lawv muaj qhov txawv heev. Cov npau suav phem yog qhov txaus ntshai, npau suav tseeb uas feem ntau ua rau tus neeg tsim dheev sai. Cov npau suav no feem ntau nco tau yooj yim.

Hmo ntuj txaus ntshai yog qhov nyuaj rau sawv ntawm. Ib tug neeg yuav muaj kev ntxhov siab heev, xws li pauv, qw, lossis pw tsaug zog. Txawm hais tias cov kev tawm ntawm lub cev no, cov neeg uas muaj kev txaus ntshai hmo ntuj feem ntau pw tsaug zog ntawm lawv.

Hmo ntuj txaus ntshai thiab npau suav phem tshwm sim thaum muaj ntau theem ntawm kev pw tsaug zog. Thaum koj rov qab zoo li qub, koj yuav nquag txav ntawm plaub theem pw tsaug zog. Hauv theem ib thiab ob, koj tau nyob hauv ib lub teeb tsaug zog. Nyob rau theem peb thiab plaub, koj maj mam pw tsaug zog.

Kwv yees li txhua 90 feeb, koj nkag rau qhov dab tsi feem ntau hu ua theem thib tsib ntawm kev tsaug zog, uas yog qhov muag ceev nrawm (REM) pw tsaug zog. Hmo ntuj txaus ntshai feem ntau tshwm sim thaum koj nyob hauv pw tsis-REM, thaum npau suav phem tshwm sim thaum REM pw.

Kev Kho Mob

Feem ntau, kev kho cov npau suav phem rov qab los yog kev kho qhov mob.

Kev nyuaj siab thiab ntxhov siab

Kho cov mob xws li kev ntxhov siab thiab ntxhov siab, tuaj yeem pab daws cov kev xav thiab kev xav uas yuav ua rau npau suav phem. Qee cov kev kho mob rau cov mob no yuav suav nrog:

• kev kho mob hlwb, tshwj xeeb yog kev txawj ntse ntawm tus cwj pwm (CBT)
• cov tshuaj noj, xws li kev xaiv serotonin reuptake inhibitors (SSRIs)
• pab pawg sib txhawb
• kev qhia ua kom ib ce muaj zog, xws li yoga, koom nrog, thiab sib sib zog nqus pa
• kev tawm dag zog tas li

Pw mob

Txoj kev kho rau kev pw tsaug zog, xws li pw tsaug zog apnea thiab narcolepsy, yuav txawv. Pw tsaug zog apnea feem ntau kho nrog lub tshuab ua pa, tshuaj kho mob, hloov kev ua neej, thiab qee kis, txawm tias phais.

Narcolepsy feem ntau kho nrog kev kho mob mus ntev, xws li cov tshuaj stimulants thiab cov tshuaj tiv thaiv kev ntxhov siab.

PTSD

Yog tias npau suav phem tshwm sim los ntawm PTSD, nws yog qhov tseem ceeb uas yuav tau nrhiav kev kho kom zoo. Muaj cov kev kho mob tshwj xeeb uas tuaj yeem siv rau PTSD npau suav phem, xws li kev siv duab ua kom pom kev zoo nkauj thiab kom pom kev sib deev.

Cov tswv yim kev xyaum ua kom rov nco qab suav ntsig txog rov qab ua npau suav phem (lossis ua npau suav phem) thaum tsim dheev thiab hloov qhov xaus kom qhov npau suav tsis muaj kev kub ntxhov. Kev kho qhov muag pom kev sib kho yog lwm txoj kev siv los pab sau dua cov kev raug mob kom zoo rau hauv lub cim xeeb tshiab uas tsis tshua mob siab.Grey R. (2011). NLP thiab PTSD: Txheej txheem pom zoo-kev sib cais sib cais sib cais. https://www.researchgate.net/publication/239938915_NLP_and_PTSD_The_Visual-Kev zeem_Dissociation_Protocol

Ntxiv nrog rau kev kho kev ntxhov siab thiab kev ntxhov siab, kev paub txog kev coj tus cwj pwm (CBT) kuj tseem siv tau los kho cov npau suav phem tshwm sim los ntawm PTSD.

Hauv ib txoj kev tshawb nrhiav tsis ntev los no, cov kws tshawb nrhiav tau tshawb nrhiav seb puas yog siv CBT rau PTSD kuj tseem yuav pab txo kev raug mob kev npau suav.Levrier K, li al. (2016). Tus npau suav phem ntau zaus, npau suav phem thiab qhov ua tau zoo ntawm kev paub ua kom pom xeeb ceem zoo rau kev puas siab ntsws tom qab. DOI: Cov neeg tuaj koom kev kawm tau txais CBT rau 20 lub lis piam. Cov kws tshawb nrhiav pom tau tias tom qab 20 lub limtiam ntawm CBT, 77 feem pua ​​ntawm cov neeg koom tsis tau muaj kev npau suav tsis zoo txog lawv qhov PTSD.

Cov npau suav phem tshwm sim los ntawm PTSD, kev siv tshuaj kho yuav siv los ua ib qho qauv txheej txheem kho rau tag nrho cov kev tsis sib xws. Txawm li cas los xij, sab nraum ntawm PTSD, nws yog qhov tsawg rau kev siv tshuaj los siv rau hauv kev kho mob ntawm qhov npau suav phem.

Txoj kev ua neej hloov

Ib txoj hauv kev uas koj tuaj yeem txo qis kev npau suav phem yog los tsim kom muaj kev noj qab haus huv zoo los ntawm kev txhim kho koj lub sijhawm mus pw.

1. Tsim sijhawm kom pw tsaug zog. Cov sijhawm pw kom zoo yuav pab ua kom koj tau pw tsaug zog txaus thawm hmo. Nws kuj tseem tuaj yeem ua kom muaj kev ruaj khov dua yog tias koj ntsib tus npau suav phem vim muaj kev ntxhov siab lossis ntxhov siab.
2. Ditch cov khoom siv hluav taws xob. Ib feem ntau ntawm kev pw tsaug zog zoo dua yog ua kom koj lub cev tau npaj txhij tsaug zog. Lub teeb xiav xiav los ntawm cov khoom siv hluav taws xob tau paub tias yuav tua cov tshuaj melatonin, kev pw tsaug zog, ua rau nws ntog poob thiab pw tsaug zog.
3. Zam kev tawm tsam. Noj cov tshuaj ua ntej pw yuav ua rau nws tsaug zog tsis yooj yim. Raws li National Sleep Foundation, haus dej cawv, luam yeeb thiab caffeine tuaj yeem cuam tshuam tag nrho rau koj kev pw tsaug zog. Cov tswv yim ua kom pw tsaug zog zoo. (n.d.). https://www.sleepfoundation.org/sleep-tools-tips/Kev Muaj Hmoo-sw Tsaug Zog- pw
4. Teeb lub theem. Koj yuav tsum ua kom koj lub txaj, tog hauv ncoo, thiab pam vov zooj. Tsis tas li ntawd, kho kom zoo nkauj koj chav pw nrog cov khoom sib paub, nplij siab tuaj yeem pab tsim qhov chaw zoo kom tsaug zog.

Thaum koj muaj kev npau suav phem dua, koj yuav pom tias nws tsaug zog tsis tsaug zog zoo dua. Nov yog ob peb txoj hauv kev koj tuaj yeem siv los ua kom koj tus kheej tsis txhob poob siab tom qab yauv sawv ntawm npau suav phem.

• Xyaum ua pa kom tob. Yog tias koj sawv kev ntshai los yog ntxhov siab, sib sib zog nqus pa, tseem hu ua diaphragmatic ua pa, tuaj yeem pab ua kom koj lub plawv dhia qeeb thiab txo koj cov ntshav siab.
• Sib tham txog zaj npau suav. Qee zaum, sib tham txog zaj npau suav nrog tus khub lossis tus phooj ywg tuaj yeem pab txo qee cov kev ntxhov siab uas nws tau ua. Nws tseem tuaj yeem ua tau zoo rau kev xav txog qhov tseeb tias nws tsuas yog npau suav, thiab tsis muaj dab tsi ntxiv.
• Sau dua zaj npau suav. Ib feem ntawm CBT cuam tshuam nrog kev sau koj cov kev xav thiab kev xav. Yog tias koj tuaj yeem sau dua tus npau suav phem rau hauv ib qho uas tsis txaus ntshai lossis ntxhov siab, koj yuav pom koj tus kheej rov qab pw tsaug zog dua.

Thaum mus ntsib kws kho mob

Yog tias qhov npau suav phem rov qab los cuam tshuam koj lub peev xwm kom tau pw tsaug zog zoo los yog ua rau koj nce kev ntxhov siab lossis kev ntxhov siab thawm hnub, nrhiav kev pab.

Yog tias koj npau suav phem cuam tshuam nrog kev ntxhov siab, ntxhov siab lossis kev ntxhov siab, teem caij nrog tus kws tshaj lij kho mob kom kho thiab txhawb nqa. Lub koom haum American Psychiatric Association, American Psychological Association, thiab Cov Kev Ntxhov Siab thiab Kev Nyuaj Siab ntawm Asmeskas txhua tus muaj cov peev txheej uas koj tuaj yeem siv los nrhiav cov kws kho kev puas siab ntsws nyob ze koj.

Yog tias koj npau suav phem cuam tshuam nrog pw tsaug zog hauv qab, koj tus kws kho mob yuav xav kom pw tsaug zog kawm. Kev tshawb pw tsaug zog yog qhov kev sim uas feem ntau ua nyob hauv chaw sim hmo ntuj. Cov txiaj ntsig ntawm kev sim yuav pab koj tus kws kho mob txiav txim siab yog tias koj muaj mob tsaug zog uas yuav ua rau koj npau suav phem rov qab.

Hauv qab kab

Kev npau suav phem tshwm sim feem ntau muaj qhov pib tsim. Qee zaum, qhov teeb meem no tuaj yeem cuam tshuam nrog kev ntxhov siab lossis ntxhov siab, siv tshuaj noj, lossis tseem raug quav yeeb tshuaj.

Yog koj xav tias qhov npau suav phem tsis zoo no cuam tshuam rau koj lub neej zoo, mus cuag kws kho mob lossis kws kho mob hlwb. Thaum koj kho qhov ua rau muaj kev npau suav phem tshwm sim, koj tuaj yeem txo qis lossis tshem tawm lawv kom tau qhov zoo.