No ke aha mākou e moe hou ai i nā moeʻuhane?

Anter

• He aha nā moeʻuhane hou?
• Nā Kumu
• 1. Kaumaha, hopohopo, a i ʻole kaumaha
• 2. PTSD
• 3. Nā kūlana olakino paʻa
• 4. Nā Lapaʻau
• 5. Hana hoʻomāinoino i ka lāʻau
• Nā moeʻuhane vs. ka weliweli pō
• Nā hoʻoponopono
• Kaumaha a me ka pīhoihoi
• Nā kūlana hiamoe
• PTSD
• Hoʻololi ka nohona
• Ka wā e ʻike ai i ke kauka
• Ke laina lalo

He aha nā moeʻuhane hou?

ʻO nā moeʻuhane he moeʻuhane e hoʻonāukiuki a pīhoihoi paha. Wahi a ka American Academy of Sleep Medicine, ma luna o 50 pākēneka o nā mākua e hōʻike nei he mau moeʻuhane pōkole kā lākou.Nā Moemoeā - Nā kumu pilikia. (n.d.). http://sidureducation.org/sleep-disorder-by-category/parasomnias/nightmares/risk-factors Eia nō naʻe, he moeʻuhane ko kekahi poʻe e pinepine pinepine aʻe. Kāhea ʻia kēia mau mea he mau moeʻuhane hou. Hana pinepine nā moeʻuhane pinepine i nā keiki ma mua o nā mākua.Nā moeʻuhane maikaʻi ʻole, nā moemoeā pō, a me nā mea weliweli o ka pō: ʻIke i ka ʻokoʻa. (n.d.). https://www.sidur.org/articles/what-is-a-night-terror/

ʻAʻole like nā moeʻuhane hou āpau i kēlā me kēia pō. Nui nā moe ʻuhane e ukali i nā kumumanaʻo a me nā tropes like akā ʻokoʻa paha i ka ʻike. Nānā ʻole, hoʻokumu pinepine kēia mau moeʻuhane i nā ʻano like like ke ala ʻoe, me:

• huhū
• kaumaha
• hewa
• hopohopo

Hiki i kēia mau manaʻo a me nā manaʻo ke paʻakikī i ka hoʻi hou ʻana e hiamoe hou.

He kumu kumu nō nā moeʻuhane hou. Ma kēia ʻatikala, e ʻimi mākou i nā kumu maʻamau no ka hoʻi hou ʻana o nā moeʻuhane, a me nā koho lapaʻau no kekahi o nā kūlana kumu.

Nā Kumu

Hiki i nā moeʻuhane ke hana no nā kumu he nui, akā eia nā ʻelima o ka mea maʻamau.

1. Kaumaha, hopohopo, a i ʻole kaumaha

ʻO ke koʻikoʻi kekahi o nā naʻau i loaʻa i ka poʻe he nui e pilikia i ka hoʻopili ʻana i kahi ʻano huahana. Ma muli o kēia, ʻo nā moeʻuhane paha kekahi o nā manawa kūpono e hana ai ke kino ma o kēlā mau manaʻo.

Hoʻokahi o ke aʻo ʻana i kuhiakau ka stress a me ka trauma mai ka wā kamaliʻi hiki ke hana i nā moeʻuhane hou ma hope o ke ola.Nielsen T. (2017). ʻO ke kuhiakau hoʻonui holomua o nā moeʻuhane. DOI: 10.3389 / fneur.2017.00201 Hiki i ka hopohopo a me ke kaumaha ke hana i nā moeʻuhane, pū kekahi.Pagel JF. (2000). Nā moeʻuhane a me nā maʻi o ka moeʻuhane. https://www.aafp.org/afp/2000/0401/p2037.html Hiki i kēia mau moeʻuhane ke hoʻopili i nā kūlana e pili ana i ka waiwai ponoʻī, hoʻi hou o ka maʻi, a no kekahi, a me nā hōʻeha weliweli hoʻi.

2. PTSD

Hiki i ka 71 pakeneka o ka poʻe me ka maʻi ahulau post-traumatic stress (PTSD) ʻike i nā moemoeā pō.ʻO Levrier K, et al. (2016). ʻO ka pinepine pinepine o ka moe moe, ka pō pōpilikia a me ka maikaʻi o ka hoʻomaʻamaʻa behavioral cognitive trauma no ka maʻi koʻikoʻi post-traumatic. DOI: ʻO PTSD kekahi o nā kumu mua o ka hana hou ʻana i nā moeʻuhane i nā mākua.

ʻO kekahi o nā hōʻailona maʻamau o ka PTSD ka "ʻike hou", a i ʻole he flashbacks i kahi hanana traumatic a hanana paha. I kekahi manawa hiki i kēia mau flashbacks ke hōʻike he moemoeā pō. No ka poʻe me PTSD, hiki i nā moeʻuhane hou ke hana i nā ʻano hopena maikaʻi ʻole, e like me:

• ke hāʻawi nei i a i ʻole ka hōʻino ʻana i nā ʻōuli PTSD
• ke hāʻawi nei i a i ʻole ke hoʻomāhuahua ʻana i ke kaumaha
• hoʻemi ana i ka maikaʻi o ka hiamoe

Hiki ke loli ka ʻike o kēia mau moe ʻuhane mai kēlā me kēia kanaka. No kekahi poʻe, he moeʻuhane kope kēia mau moeʻuhane kahi e hōʻike hou ʻia ai ka trauma mua i nā manawa he nui.Pehea e hiki ai i ka trauma ke hoʻopili i kāu mau moeʻuhane. (n.d.). https://www.sidurfoundation.org/sidur-topics/how-trauma-can-affect-your-dreams No nā poʻe ʻē aʻe, he hōʻailona nā moeʻuhane i ka naʻau a me nā manaʻo o ka ulia pōpilikia.

3. Nā kūlana olakino paʻa

Hiki i kekahi mau maʻi hiamoe ke alakaʻi i nā moeʻuhane hou. ʻO ka apnea hiamoe kahi ʻano i hōʻike ʻia e ka hanu ʻana i ka wā hiamoe. ʻO Narcolepsy kahi maʻi o ka ʻōnaehana hopohopo e hoʻoulu ai i ka hiamoe nui o ke ao, nā hiehie, a me ka hiamoe hiamoe. Hiki i nā kūlana e like me kēia ke hoʻopili i ka maikaʻi o ka hiamoe a he kumu kumu paha ia o nā moeʻuhane hou.

4. Nā Lapaʻau

ʻO kekahi mau lāʻau lapaʻau, e like me nā lāʻau antidepressants, nā kahe koko, a me nā lāʻau ʻē aʻe i hoʻohana ʻia e mālama i nā kūlana kikoʻī, hiki ke hana i nā moeʻuhane. ʻO kahi noiʻi kahiko mai ka makahiki 1998 i ʻike ʻia ʻo ka lāʻau ʻoi loa ka hopena o ka moeʻuhane e komo pū ana me nā lāʻau hoʻohiamoe a me hypnotic, beta blockers, a me nā amphetamines.Thompson DF, et al. (1999). Nā moeʻuhane hoʻowahāwahā ʻia e ka lāʻau. DOI: 10.1345 / aph.18150

5. Hana hoʻomāinoino i ka lāʻau

Nui a hewahewa nā ʻōuli o ka haʻalele ʻana mai nā lāʻau hoʻomāinoino, e like me nā moemoeā pō. ʻOi aku paha ka ikaika o kēia mau moemoeā i ka hoʻomaka ʻana o ka haʻalele ʻana akā pinepine ka piʻipiʻi ʻana i loko o kekahi mau pule o ka noʻonoʻo. ʻO ka haʻalele ʻana i ka ʻalekohala ke kumu pinepine o ka hiamoe.

Nā moeʻuhane vs. ka weliweli pō

ʻOiai paha he ʻano like nā moeʻuhane a me nā weliweli o ka pō, he mau ʻano ʻokoʻa loa lākou. He weliweli nā moeʻuhane, nā moemoeā vivid e hana maʻamau i ke kanaka e ala koke. Hoʻomanaʻo pinepine ʻia kēia mau moeʻuhane.

He paʻakikī nā makaʻu o ka pō e ala aʻe mai. ʻIke paha kekahi kanaka i ka hoʻonāukiuki nui loa, e like me ka lele ʻana e pili ana, ka walaʻau ʻana, a i ʻole ka hiamoe ʻana. ʻOiai kēia mau hopena kino, hiamoe ka poʻe i ʻike i ka weliweli pō ma waena o lākou.

Hana ʻia nā mea weliweli i ka pō a me nā hiamoe ʻokoʻa i ka wā hiamoe ʻokoʻa. Ke kūleʻa ʻoe, neʻe maʻamau ʻoe ma o ʻehā hanana o ka hiamoe. I nā pae ʻekahi a me ʻelua, aia ʻoe i kahi ʻano māmā o ka hiamoe. I nā pae ʻekolu a ʻehā, heʻe ʻoe i kahi hiamoe hohonu.

Ma kahi o kēlā me kēia 90 mau minuke, komo ʻoe i ka mea e kuhikuhi pinepine ʻia ai ʻo ka pae ʻelima o ka hiamoe, ʻo ia ka hiamoe wikiwiki o ka maka. Kū pinepine ka weliweli o ka pō ke hiamoe ʻole ʻoe ma ka hiamoe ʻole, ʻoiai e hiamoe ana ka hiamoe i ka wā hiamoe ʻo REM.

Nā hoʻoponopono

I nā manawa he nui, mālama ʻana i nā moemoeā hou e pili ana i ka mālama ʻana i ke ʻano o ke kumu.

Kaumaha a me ka pīhoihoi

ʻO ka mālama ʻana i nā kūlana e like me ke kaumaha a me ka hopohopo, hiki ke kōkua i ka hoʻonā ʻana i nā manaʻo a me nā manaʻo e alakaʻi nei i nā moeʻuhane hiamoe. ʻO kekahi o nā koho lapaʻau no kēia mau ʻano e hoʻopili pū paha:

• psychotherapy, ʻoi aku ka ʻike behavioral therapy (CBT)
• nā lāʻau lapaʻau, e like me nā serotonin reuptake inhibitors (SSRI)
• nā pūʻulu kākoʻo
• nā loina hoʻomaha, e like me yoga, noʻonoʻo, a me ka hanu hohonu
• hoʻoikaika kino mau

Nā kūlana hiamoe

ʻOkoʻa ka mālama ʻana i nā kūlana hiamoe, e like me ka sleep apnea a me narcolepsy. Hoʻomaʻamaʻa pinepine ʻia ka sleep apnea me nā mīkini hanu, nā lāʻau lapaʻau, nā loli nohona, a i kekahi mau hihia, a ʻo ke ʻoki pū kekahi.

Hoʻomaʻapaʻa pinepine ʻia ʻo Narcolepsy me nā lāʻau lōʻihi, e like me nā stimulants a me kekahi mau antidepressants.

PTSD

Inā hoʻokumu ʻia nā moeʻuhane e PTSD, he mea nui e ʻimi i ka lapaʻau ʻoihana. Aia kekahi mau hana pilikino e hiki ke hoʻohana ʻia no nā moeʻuhane PTSD, e like me ka hoʻomaʻamaʻa kiʻi kiʻi a me ka haʻalele ʻana i ka ʻike kinesthetic.

ʻO ka hoʻomaʻamaʻa ʻana i nā kiʻi e pili ana i ka hoʻomanaʻo ʻana i ka hiamoe (a i ʻole nā ​​moemoeā) ke ala a hoʻololi i ka hopena i mea e hoʻoweliweli ʻole ai ka moe. ʻO ka Visual-kinesthetic dissociation therapy kekahi ʻano hana i hoʻohana ʻia e kōkua i ke kākau hou ʻana i nā hoʻomanaʻo traumatic i kahi hoʻomanaʻo hou e hōʻemi iki ana i ka trauma.Gray R. (2011). NLP a me PTSD: ʻO ka protocol dissociation dissociation visual-kinesthetic. https://www.researchgate.net/publication/239938915_NLP_and_PTSD_The_Visual-Kinesthetic_Dissociation_Protocol

Ma waho aʻe o ka mālama ʻana i ka hopohopo a me ke kaumaha, hiki ke hoʻohana ʻia i ka hoʻomaʻamaʻa ʻana i ke ʻano noʻonoʻo (CBT) no ka mālama ʻana i nā moemoeā a PTSD.

I hoʻokahi o nā noi hou ʻana, ua noiʻi ka poʻe noiʻi inā e hoʻohana ana ʻo CBT no PTSD i mea e kōkua ai i ka hoʻoliʻiliʻi i nā moemoeā i hana ʻia e ka trauma.ʻO Levrier K, et al. (2016). ʻO ka pinepine pinepine o ka moe moe, ka pō pōpilikia a me ka maikaʻi o ka hoʻomaʻamaʻa behavioral cognitive trauma no ka maʻi koʻikoʻi post-traumatic. DOI: Loaʻa nā CBA i nā mea i hoʻopaʻa ʻia no 20 mau pule. Ua ʻike nā kānaka noiʻi ma hope o 20 mau pule o CBT, 77 pākēneka o nā poʻe komo i ʻike hou ʻole i nā moeʻuhane hou e pili ana i kā lākou PTSD.

I ke ʻano o nā moeʻuhane i hoʻokumu ʻia e PTSD, hiki ke hoʻohana ʻia i ka lāʻau lapaʻau ma ke ʻano he ʻāpana o kahi protocol treatment no ka maʻi āpau. Eia nō naʻe, ma waho o ka PTSD, kākaʻikahi ka hoʻohana ʻia ʻana o ka lāʻau i ka mālama ʻana i nā moeʻuhane hou.

Hoʻololi ka nohona

ʻO kekahi o nā ala e hiki ai iā ʻoe ke hōʻemi i nā moeʻuhane hou e hana i nā ʻano hiamoe olakino ma o ka hoʻomaikaʻi ʻana i kāu papa hana moena.

1. Hana i kahi papa hiamoe. Hiki i kahi papa hiamoe ke kōkua e hōʻoia i ka lawa ʻana o ka hiamoe ma loko o ka pō. Hiki iā ia ke hāʻawi i kahi kūpaʻa maʻamau inā ʻike ʻoe i nā moeʻuhane hou ma muli o ke koʻikoʻi a hopohopo paha.
2. Ditch i ka uila uila. ʻO kahi ʻāpana nui o ka loaʻa ʻana o ka hiamoe maikaʻi e hōʻoia ana ua mākaukau kou kino e hiamoe. ʻO ke kukui polū mai ka uila uila i ʻike ʻia e kāohi i ka melatonin, ka hōmona hiamoe, e paʻakikī ana i ka hāʻule a hiamoe.
3. Hōʻalo i nā mea hoʻonāukiuki. Lawe i nā stimulants ma mua o ka hiamoe hiki ke paʻakikī i ka hiamoe ʻana. Wahi a ka National Sleep Foundation, hiki i ka ʻalekohola, nā pika, a me ka caffeine ke hopena maikaʻi ʻole i kou hiamoe. ʻ .lelo aʻoaʻo moe maikaʻi. (n.d.). https://www.sidurfoundation.org/sidur-tools-tips/healthy-sleep-tips
4. Hoʻonohonoho i ke kahua. E hōʻoia ʻoe e ʻoluʻolu kou wahi moe, nā uluna, a me nā kapa moe. Eia hou, ke kāhiko ʻana i kou lumi moe me ka kamaʻāina, nā mea hōʻoluʻolu hiki ke kōkua i ka hana ʻana i kahi wahi palekana e hiamoe ai.

Ke ʻike ʻoe i nā moeʻuhane hou ʻole, paʻakikī paha ʻoe e hiamoe hou. Eia kekahi mau kiʻina hiki iā ʻoe ke hoʻohana e hōʻoluʻolu iā ʻoe iho ma hope o ke ala ʻana mai kahi moemoeā.

• E hoʻomaʻamaʻa i ka hanu hohonu. Inā ala ʻoe i ka makaʻu a hopohopo paha, ka hanu hohonu ʻana, i kapa ʻia hoʻi he hanu diaphragmatic, hiki ke kōkua i ka lohi o kou puʻuwai a hoʻohaʻahaʻa i kou kaomi koko.
• Kūkākūkā i ka moe. I kekahi manawa, ke kūkākūkā ʻana i ka moe me kahi hoa a hoa aloha paha hiki ke kōkua i ka hōʻemi ʻana i kekahi mau hopohopo i hoʻokumu ʻia. Hiki iā ia ke lilo i ala maikaʻi e noʻonoʻo ai i ka ʻoiaʻiʻo he moeʻuhane wale nō ia, a ʻaʻohe mea hou aʻe.
• Kakau hou i ka moeʻuhane. Pili ka ʻāpana o CBT i ke kākau hou ʻana i kou mau manaʻo. Inā hiki iā ʻoe ke kākau hou i ka moemoeā i loko o ka mea makaʻu ʻole a hoʻoweliweli paha, ʻike paha ʻoe iā ʻoe iho e hiamoe hou.

Ka wā e ʻike ai i ke kauka

Inā hopena nā moeʻuhane hou i kou hiki ke hiamoe maikaʻi a i ʻole ke hoʻonui ʻana i ka hopohopo a i ʻole kaumaha i loko o ka lā, ʻimi i ke kōkua.

Inā pili kāu moeʻuhane i ka hoʻoluhi, hopohopo, a kaumaha paha, e hana i kahi manawa me ke kauka olakino no ka lāʻau a me ke kākoʻo. ʻO ka American Psychiatric Association, ʻAmelika Psychological Association, a me Anxiance and Depression Association o ʻAmelika i nā kumuwaiwai āpau e hiki ai iā ʻoe ke hoʻohana e ʻike i kahi ʻoihana olakino kokoke iā ʻoe.

Inā pili kāu moeʻuhane i kahi ʻano hiamoe kumu, makemake paha kāu mea mālama ola e kauoha i kahi aʻo moe. ʻO kahi aʻo hiamoe kahi hoʻāʻo e hana mau ʻia ma kahi hale hoʻāʻo pō. Hiki i nā hopena o ka hoʻāʻo ke kōkua i kāu kauka e hoʻoholo inā loaʻa ʻoe i kahi maʻi hiamoe e alakaʻi nei i kāu mau moeʻuhane hou.

Ke laina lalo

He kumu kumu nō nā moeʻuhane hou. I kekahi manawa, hiki i kēia kumu ke pili i ke koʻikoʻi a hopohopo paha, ka hoʻohana lāʻau ʻana, a i ʻole ka hōʻino ʻana i ka lāʻau.

Inā manaʻo ʻoe e pili ana nā moeʻuhane hou i kou ʻano o ke ola, e kiʻi i ke kauka a i ʻole ka ʻoihana olakino noʻonoʻo. Ke mālama pono ʻoe i ke kumu o nā moeʻuhane hou, hiki paha iā ʻoe ke hōʻemi a hoʻopau iā lākou no ka maikaʻi.