Sleep Reset: CBT for Insomnia

AKULALI Okwanele?
Joyina izinkulungwane zabantu ekunqobeni ukuqwasha ngokusetha Kabusha Ukulala. Isekelwa i-Stanford Sleep Clinic futhi yanconywa odokotela bokulala, Ukusetha Kabusha Ukulala kuwumhlahlandlela wakho wokuphumula.

Thola ukuthi kungani Ukusetha Kabusha Ukulala kufakwe ku-Forbes, INSIDER, TechCrunch, WSJ, CNBC, Sleep Foundation nokunye okwengeziwe, futhi kukhethwe njengenye ye-Google "Yezinhlelo Zokusebenza Ezintsha Esizithandayo."


KUYINI UKUSETHWA KABUSHA UKULALA?
Ukusetha Kabusha Ukulala kuwuhlelo lokulala olwenzelwe wena siqu oluklanyelwe ukukusiza unqobe ukuqwasha. Thola ukuthi kungani ungalali kahle, ukuze ulale ujule ubusuku bonke ngaphandle kwamaphilisi ayingozi, ama-grogginess, noma imiphumela emibi.

Sihlanganisa izimiso Zokwelapha Ngengqondo Nokuziphatha Kwe-Insomnia (CBT-I) nokuqeqeshwa kwabantu kusukela kochwepheshe bokulala ukuze sikuhlelele amasu akho.
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NGOKUSETHA KABUSHA UKULALA...
- Uzothola umnyombo wodaba - ngena ujule emnyombweni wezinkinga zakho zokulala futhi usebenzise amasu asebenzayo ukuze uthole imiphumela ehlala njalo.
- Uzofunda kokuhle kakhulu - thola ukufinyelela kumtapo wezincwadi ophelele wezifundo, izivivinyo, ukuzindla, nokunye okwengeziwe, konke kukhethwe ngokucophelela ochwepheshe abaholayo ababhekana nezinkinga ezisukela ekukhathazekeni kokulala kuya ebuhlungu bomzimba.
— Ngeke ube wedwa - jabulela ukuzinikela komlayezo ongu-1:1 nochwepheshe bokulala ukuze uthole ukuqeqeshwa komuntu siqu kwe-CBT-I, izinhlelo zokusebenza ezisebenzayo, nokusekelwa kokulala.
- Uzofika lapho ngokushesha - zibophezele emizuzwini emi-5 - 10 yokuzivocavoca nsuku zonke kanye nezifundo amasonto ayi-8 ukuze ujabule futhi uphile kahle


UKULALA KABUSHA IMISEBENZI
Amalungu ethu ayakuthanda Ukusetha Kabusha Ukulala, futhi abike:
- Imizuzu engu-85 ngaphezulu kokulala ubusuku ngabunye
- 41% isikhathi esingaphansi kokuphapheme phakathi nobusuku
- 2 ukuvuka okumbalwa ebusuku
- 53% isikhathi esincane esidingekayo ukuze ulale
Cishe ingxenye yamalungu adla amaphilisi okulala awasawaphuzi ekupheleni kohlelo.
Ukuhlaziywa kwedatha yomtholampilo ebuyekezwe kontanga kwakuholwa abacwaningi bokulala abaphezulu Ohlelweni Lokulala Nezempilo Lwe-University of Arizona, futhi kwanyatheliswa kwethi Frontiers in Sleep.


KUNGANI OCHWEPHESHE BATUSA UKUSETHA KABUSHA UKULALA
Isekelwe Isayensi
- Idizayinelwe neBhodi yethu Yokweluleka ngokulala evela eStanford University, Yale University's School of Medicine, kanye naseNyuvesi yase-Arizona
- Isebenzisa amasu afakazelwe ngokomtholampilo anconywe yi-American Academy of Sleep Medicine njengokwelashwa okujwayelekile kwegolide kokuqwasha

Awekho Amaphilisi
- Awekho amaphilisi ayingozi, i-melatonin noma izithasiselo - okusho ukuthi akukho grogginess, ukuncika, noma izingozi zezempilo zesikhathi eside
— Azikho izilungiso ezisheshayo - sisebenzisa amasu afakazelwe ukuze sibhekane nezimbangela zezinkinga zakho zokulala futhi sikunikeze amathuluzi esikhathi eside okulawula ukulala kwakho

Okwenziwe kube ngokwakho
- Uhlelo lokusebenza lwenzelwe umuntu siqu isimo sakho sokulala esiyingqayizivele, ngokusekelwe kudatha yakho siqu yokulala kanye nomlando ovela ekuhloleni kwethu okujulile
- Umqeqeshi wokulala womuntu uyatholakala kuwe nsuku zonke ngombhalo, ukwenza ngokwezifiso uhlelo lwakho, ukuhlinzeka ngokuziphendulela, futhi akusekele

Itholakala Ekhaya
— Uhlelo lwakho luyatholakala ngohlelo lwethu lokusebenza lweselula, ukuze ukwazi ukuluthola nawe usohambeni, futhi uthumele umlayezo umqeqeshi wakho noma yikuphi
- Ukusetha Kabusha Ukulala kwenziwa ngokunethezeka kwekhaya, ngaphandle kokuqokwa komuntu mathupha noma izinto zikanokusho ezidingekayo

Imiphumela Emavikini Amabili
- Amasu ohlelweni lwethu ngokuvamile atholakala kuphela emitholampilo yokulala mathupha, enohlu lokulinda lwezinyanga ezi-3-6 futhi ibiza kufika ku-$5,000
- Ngokusetha Kabusha Ukulala, ungaqala uhlelo lwakho namuhla, futhi uqale ukubona ukuthuthukiswa kokulala kwakho, impilo, nokuphila phakathi kwamaviki amabili nje.


INDLELA YOKUSEBENZISA KABUSHA UKULALA
- Qala namuhla ngokudawuniloda uhlelo lwethu lokusebenza, uhlole uchwepheshe bethu bokulala, futhi ubhalisele isivivinyo sezinsuku eziyi-7
- Esivivinyweni sakho, funda izimbangela zokuqwasha kwakho ngokusekelwe emiphumeleni yakho yokuhlola, thola uhlelo lwakho lokusebenza oluqondene nawe lwamasonto angu-8, futhi uhlangane nomqeqeshi wakho wokulala
- Njengomuntu obhalisile, zibophezele imizuzu engaphansi kwe-15 ngosuku usebenzisa uhlelo, kusukela ekunethezekeni kwekhaya, futhi ubone ukuthuthukiswa kokulala kokuqala phakathi namaviki angu-2 kuphela.


Unemibuzo noma impendulo? Xhumana nathi [email protected].

Siyabonga ngokusebenzisa Ukusetha Kabusha Ukulala!

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