Dr. Alanna Hare \u00ebsht\u00eb konsulente p\u00ebr gjumin dhe ventilimin n\u00eb Spitalin Mbret\u00ebror Brompton dhe presidente e Shoq\u00ebris\u00eb Britanike t\u00eb Gjumit, me m\u00eb shum\u00eb se 20 vjet p\u00ebrvoj\u00eb n\u00eb trajtimin e problemeve q\u00eb lidhen me gjumin. Ne i b\u00ebm\u00eb asaj pyetjet tuaja se si t\u00eb flini m\u00eb mir\u00eb gjat\u00eb nat\u00ebs dhe t\u00eb mposhtni pagjum\u00ebsin\u00eb.<\/p>\n\n\n\n
Kler*<\/em><\/p>\n\n\n\n Truri yn\u00eb shpesh v\u00ebrshon me mendime shqet\u00ebsuese , por \u00ebsht\u00eb e zakonshme t\u00eb jemi aq t\u00eb z\u00ebn\u00eb gjat\u00eb dit\u00ebs saq\u00eb nuk e v\u00ebrejm\u00eb. N\u00ebse jeni nga ata q\u00eb bien n\u00eb shtrat t\u00eb rraskapitur n\u00eb fund t\u00eb dit\u00ebs dhe flen\u00eb menj\u00ebher\u00eb, nuk \u00ebsht\u00eb \u00e7udi q\u00eb mendimet shqet\u00ebsuese dhe nd\u00ebrhyr\u00ebse do t\u00eb shfaqen n\u00eb mes t\u00eb nat\u00ebs kur nuk ka asgj\u00eb q\u00eb t\u2019ju t\u00ebrheq\u00eb v\u00ebmendjen. Mendja juaj e shqet\u00ebsuar mendon se kjo \u00ebsht\u00eb koha p\u00ebr t\u00eb shk\u00eblqyer dhe i shqyrton ato momente t\u00eb sikletshme nga vite m\u00eb par\u00eb q\u00eb do t\u00eb preferonim t\u2019i harronim.<\/p>\n\n\n\n Nuk \u00ebsht\u00eb e pazakont\u00eb t\u00eb b\u00ebhesh n\u00eb ankth p\u00ebr shkak t\u00eb ankthit dhe t\u00eb mendosh thell\u00eb se t\u00eb mbajn\u00eb zgjuar gjith\u00eb nat\u00ebn kur ke nevoj\u00eb p\u00ebr pushim. Kjo mund t\u00eb jet\u00eb tep\u00ebr shqet\u00ebsuese dhe, n\u00eb rastet m\u00eb t\u00eb k\u00ebqija, mund t\u00eb shkaktoj\u00eb pagjum\u00ebsi dhe t\u00eb thelloj\u00eb ankthet q\u00eb mund t\u00eb kesh tashm\u00eb n\u00eb sip\u00ebrfaqe gjat\u00eb gjith\u00eb dit\u00ebs.<\/p>\n\n\n\n P\u00ebr pacient\u00ebt e mi q\u00eb p\u00ebrballen me k\u00ebt\u00eb problem rregullisht, un\u00eb rekomandoj terapin\u00eb e pranimit dhe angazhimit, nj\u00eb praktik\u00eb q\u00eb i ndihmon njer\u00ebzit t\u00eb rrisin \u201cfleksibilitetin\u201d e tyre psikologjik dhe ta ken\u00eb m\u00eb t\u00eb leht\u00eb t\u00eb tolerojn\u00eb mendimet dhe ndjenjat e tyre. \u00cbsht\u00eb nj\u00eb trajtim q\u00eb i ndihmon njer\u00ebzit t\u00eb q\u00ebndrojn\u00eb n\u00eb momentin e tanish\u00ebm. Do t\u00eb rekomandoja ndjekjen e k\u00ebtij parimi dhe p\u00ebrpjekjen p\u00ebr t\u2019u bazuar n\u00eb t\u00eb tashmen n\u00eb nj\u00eb far\u00eb m\u00ebnyre.<\/p>\n\n\n\n Nj\u00eb m\u00ebnyr\u00eb e shk\u00eblqyer p\u00ebr ta b\u00ebr\u00eb k\u00ebt\u00eb \u00ebsht\u00eb p\u00ebrmes relaksimit progresiv t\u00eb muskujve: filloni duke shtr\u00ebnguar gisht\u00ebrinjt\u00eb e k\u00ebmb\u00ebve dhe duke i l\u00ebshuar, duke l\u00ebvizur ngadal\u00eb n\u00ebp\u00ebr trup, derisa t\u00eb arrini kok\u00ebn ose t\u00eb keni r\u00ebn\u00eb n\u00eb gjum\u00eb. Kjo do t\u2019ju largoj\u00eb nga mendimet tuaja shqet\u00ebsuese p\u00ebr nj\u00eb koh\u00eb t\u00eb mjaftueshme sa t\u00eb bini n\u00eb gjum\u00eb.<\/p>\n\n\n\n Gjasht\u00eb n\u00eb 10 prej nesh n\u00eb Britani zgjohen nat\u00ebn pa ndonj\u00eb nxitje dhe e kan\u00eb t\u00eb v\u00ebshtir\u00eb t\u00eb flen\u00eb p\u00ebrs\u00ebri. N\u00eb fakt, t\u00eb gjith\u00eb zgjohemi shkurtimisht gjat\u00eb nat\u00ebs, megjith\u00ebse mund t\u00eb mos e mbajm\u00eb mend, mesatarisht dy ose tre her\u00eb. T\u00eb zbulosh se gjumi yt nd\u00ebrpritet n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb \u00e7do nat\u00eb \u00ebsht\u00eb gjithashtu e zakonshme dhe shpesh sinjalizon fillimin dhe mbarimin e cikleve t\u00eb gjumit, t\u00eb diktuara nga ritmi yt unik cirkadian.<\/p>\n\n\n\n Sigurisht, zgjimi nat\u00ebn \u00ebsht\u00eb nj\u00eb problem i madh vet\u00ebm n\u00ebse nuk mund t\u00eb flini p\u00ebrs\u00ebri. N\u00ebse e gjeni veten plot\u00ebsisht zgjuar n\u00eb or\u00ebn tre t\u00eb m\u00ebngjesit, ka shum\u00eb t\u00eb ngjar\u00eb t\u00eb d\u00ebshironi t\u00eb ktheheni dhe t\u00eb p\u00ebrpiqeni t\u00eb flini menj\u00ebher\u00eb, por ajo ndjesi vigjilence q\u00eb p\u00ebrmendni ndonj\u00ebher\u00eb mund t\u00eb n\u00ebnkuptoj\u00eb q\u00eb t\u00eb mos flini m\u00eb.<\/p>\n\n\n\n N\u00eb vend t\u00eb k\u00ebsaj, zgjohuni dhe zhvendosuni n\u00eb nj\u00eb pjes\u00eb tjet\u00ebr t\u00eb sht\u00ebpis\u00eb suaj dhe b\u00ebni di\u00e7ka relaksuese p\u00ebr 20 deri n\u00eb 30 minuta, derisa t\u00eb ndiheni p\u00ebrs\u00ebri t\u00eb p\u00ebrgjumur natyrsh\u00ebm. Mund t\u00eb lexoni nj\u00eb lib\u00ebr, t\u00eb d\u00ebgjoni muzik\u00eb ose edhe t\u00eb shikoni televizor \u2013 \u00e7do gj\u00eb tjet\u00ebr p\u00ebrve\u00e7 shfletimit t\u00eb mediave sociale, m\u00eb shum\u00eb sepse \u00ebsht\u00eb e v\u00ebshtir\u00eb ta l\u00ebsh nga dora sesa p\u00ebr shkak t\u00eb drit\u00ebs blu nga ekrani juaj, e cila k\u00ebto dit\u00eb besojm\u00eb se \u00ebsht\u00eb m\u00eb pak prish\u00ebse p\u00ebr gjumin tuaj sesa mendohej dikur.<\/p>\n\n\n\n Mund t\u00eb ting\u00eblloj\u00eb kund\u00ebr intuit\u00ebs, por sa m\u00eb gjat\u00eb t\u00eb q\u00ebndrosh n\u00eb shtrat, aq m\u00eb i frustruar do t\u00eb b\u00ebhesh dhe aq m\u00eb zgjuar do t\u00eb ndihesh. B\u00ebje shtratin t\u00ebnd nj\u00eb hap\u00ebsir\u00eb \u200b\u200bku ndodh vet\u00ebm gjumi dhe me kalimin e koh\u00ebs do ta kesh m\u00eb t\u00eb leht\u00eb t\u00eb flesh gjat\u00eb gjith\u00eb nat\u00ebs.<\/p>\n\n\n\n Mjek\u00ebt p\u00ebrshkruajn\u00eb ila\u00e7e gjumi p\u00ebr periudha afatshkurtra pagjum\u00ebsie, llojin q\u00eb mund t\u00eb keni pas nj\u00eb humbjeje t\u00eb af\u00ebrt ose prishjes s\u00eb nj\u00eb marr\u00ebdh\u00ebnieje, sepse ne e dim\u00eb q\u00eb ato jan\u00eb efektive. Ne i quajm\u00eb k\u00ebto \u201cila\u00e7e-z\u201d: zolpidemi dhe zopicloni jan\u00eb ato q\u00eb jan\u00eb t\u00eb licencuara p\u00ebr p\u00ebrdorim n\u00eb Mbret\u00ebrin\u00eb e Bashkuar. M\u00eb shum\u00eb se nj\u00eb milion njer\u00ebzve u p\u00ebrshkruhen ato \u00e7do vit n\u00eb Britani, dhe ne e dim\u00eb q\u00eb ato jan\u00eb t\u00eb sigurta dhe efektive kur merren n\u00eb afat t\u00eb shkurt\u00ebr, p\u00ebr kat\u00ebr jav\u00eb ose m\u00eb pak.<\/p>\n\n\n\n Marrja e rregullt e nj\u00eb doze t\u00eb plot\u00eb t\u00eb barnave z n\u00eb planin afatgjat\u00eb, n\u00eb vend q\u00eb t\u00eb zgjas\u00eb p\u00ebr nj\u00eb periudh\u00eb akute, mund t\u00eb rris\u00eb rrezikun e rr\u00ebzimeve dhe aksidenteve. Sipas mendimit tim, nuk ka gjasa q\u00eb marrja e nj\u00eb t\u00eb kat\u00ebrt\u00ebs s\u00eb nj\u00eb pilule gjumi n\u00eb or\u00ebn kat\u00ebr t\u00eb m\u00ebngjesit t\u2019i b\u00ebj\u00eb shum\u00eb trupit tuaj (ose gjumit), megjith\u00ebse do t\u2019ju k\u00ebshilloja ta njoftoni mjekun tuaj t\u00eb familjes p\u00ebr at\u00eb q\u00eb po b\u00ebni.<\/p>\n\n\n\n Me shum\u00eb mund\u00ebsi po p\u00ebrjetoni an\u00ebn pozitive t\u00eb efektit placebo: e keni kusht\u00ebzuar veten t\u00eb shk\u00ebputeni dhe t\u00eb relaksoheni pasi t\u00eb keni marr\u00eb \u00e7erekun e pilul\u00ebs, sepse besoni se funksionon. Por a \u00ebsht\u00eb e rrezikshme ajo q\u00eb po b\u00ebni? N\u00eb k\u00ebt\u00eb doz\u00eb, kjo nuk ka gjasa t\u00eb ndodh\u00eb, por do t\u00eb ishte shum\u00eb m\u00eb e preferueshme t\u00eb adresohej problemi themelor dhe t\u00eb t\u00eb ndihmonte t\u00eb flije pa pasur nevoj\u00eb p\u00ebr ila\u00e7e.<\/p>\n\n\n\n K\u00ebto pilula nuk jan\u00eb efektive p\u00ebr pagjum\u00ebsin\u00eb kronike, llojin q\u00eb nuk shkaktohet nga nj\u00eb ngjarje e koh\u00ebve t\u00eb fundit ose q\u00eb ka zgjatur p\u00ebr m\u00eb shum\u00eb se disa jav\u00eb. P\u00ebr pacient\u00ebt e mi q\u00eb vuajn\u00eb nga ky problem me gjumin, un\u00eb gjithmon\u00eb rekomandoj nj\u00eb form\u00eb specifike t\u00eb terapis\u00eb njoh\u00ebse t\u00eb sjelljes , nj\u00eb terapi me t\u00eb folur, q\u00eb \u00ebsht\u00eb p\u00ebrshtatur p\u00ebr pagjum\u00ebsin\u00eb, e quajtur CBTi. Un\u00eb jam trajnuar n\u00eb ofrimin e k\u00ebsaj m\u00eb shum\u00eb se 10 vjet m\u00eb par\u00eb dhe \u00ebsht\u00eb shum\u00eb efektive. Funksionon p\u00ebr t\u00eb adresuar problemet e sjelljes rreth pagjum\u00ebsis\u00eb dhe mendimet q\u00eb mund ta nxisin at\u00eb, duke ndryshuar bindjet e njer\u00ebzve rreth gjumit dhe duke i ndihmuar ata t\u00eb flen\u00eb p\u00ebrs\u00ebri natyrsh\u00ebm dhe n\u00eb m\u00ebnyr\u00eb t\u00eb besueshme.<\/p>\n\n\n\n Fatkeq\u00ebsisht, alkooli \u00ebsht\u00eb armiku i gjumit. Po, ai mund t\u00eb na ndihmoj\u00eb t\u00eb flem\u00eb m\u00eb leht\u00eb q\u00eb n\u00eb fillim, pasi alkooli \u00ebsht\u00eb nj\u00eb ila\u00e7 qet\u00ebsues. Por sheqeri n\u00eb gjak bie nd\u00ebrsa trupi juaj tret pijen q\u00eb keni pir\u00eb, duke ju b\u00ebr\u00eb t\u00eb zgjoheni nat\u00ebn, mbi fshik\u00ebz\u00ebn tuaj duke k\u00ebrkuar vizita shtes\u00eb n\u00eb tualet.<\/p>\n\n\n\n Pirja e alkoolit gjithashtu e b\u00ebn m\u00eb t\u00eb v\u00ebshtir\u00eb gjumin me l\u00ebvizje t\u00eb shpejt\u00eb t\u00eb syve (REM), faza shum\u00eb e r\u00ebnd\u00ebsishme e gjumit q\u00eb na lejon t\u00eb konsolidojm\u00eb kujtimet e reja nga dita e kaluar dhe t\u00eb ndihemi t\u00eb pushuar kur zgjohemi. Kjo mund t\u00eb kontribuoj\u00eb n\u00eb dehjen tuaj po aq sa ankesat e m\u00ebl\u00e7is\u00eb suaj p\u00ebr at\u00eb q\u00eb \u00ebsht\u00eb ushqyer.<\/p>\n\n\n\n Shum\u00eb njer\u00ebz zgjedhin ta marrin k\u00ebt\u00eb n\u00eb konsiderat\u00eb, duke preferuar t\u00eb vazhdojn\u00eb t\u00eb shijojn\u00eb aspektet shoq\u00ebrore t\u00eb pirjes s\u00eb alkoolit her\u00eb pas here. Edhe pse nuk jam k\u00ebtu p\u00ebr t\u2019ju th\u00ebn\u00eb ta hiqni dor\u00eb plot\u00ebsisht, pasi ky \u00ebsht\u00eb nj\u00eb vendim shum\u00eb personal, do t\u2019ju k\u00ebshilloja t\u00eb pini me sa m\u00eb shum\u00eb moderim t\u00eb jet\u00eb e mundur n\u00ebse jeni t\u00eb shqet\u00ebsuar p\u00ebr gjumin tuaj ose sh\u00ebndetin n\u00eb p\u00ebrgjith\u00ebsi. N\u00ebnt\u00ebdhjet\u00eb p\u00ebrqind e njer\u00ebzve q\u00eb pin\u00eb rregullisht n\u00eb mbr\u00ebmje raportojn\u00eb se kan\u00eb probleme me gjumin.<\/p>\n\n\n\n Nj\u00eb got\u00eb ver\u00eb her\u00eb pas here nuk duhet ta prish\u00eb ndjesh\u00ebm gjumin tuaj, ve\u00e7an\u00ebrisht n\u00ebse e pini shum\u00eb koh\u00eb para gjumit. Megjithat\u00eb, n\u00ebse vini re se q\u00ebndroni zgjuar me nj\u00eb sasi kaq t\u00eb vog\u00ebl, mund t\u00eb jet\u00eb se jeni m\u00eb t\u00eb ndjesh\u00ebm ndaj alkoolit sesa shumica, gj\u00eb q\u00eb ka t\u00eb b\u00ebj\u00eb t\u00ebr\u00ebsisht me aktivitetin e enzimave q\u00eb p\u00ebrpunojn\u00eb alkoolin n\u00eb trupin tuaj, di\u00e7ka q\u00eb \u00ebsht\u00eb unike p\u00ebr t\u00eb gjith\u00eb.<\/p>\n\n\n\n Ashtu si me shum\u00eb probleme me gjumin, edhe k\u00ebtu luajn\u00eb rol faktor\u00eb t\u00eb fuqish\u00ebm psikologjik\u00eb. N\u00ebse prisni t\u00eb mos flini mir\u00eb, p\u00ebr shkak t\u00eb alkoolit ose di\u00e7kaje tjet\u00ebr, at\u00ebher\u00eb kjo do t\u00eb b\u00ebhet nj\u00eb profeci vet\u00ebp\u00ebrmbush\u00ebse. N\u00ebse dyshoni se ky \u00ebsht\u00eb problemi, k\u00ebshilla ime \u00ebsht\u00eb e nj\u00ebjt\u00eb me at\u00eb p\u00ebr k\u00ebdo q\u00eb p\u00ebrpiqet t\u00eb qet\u00ebsoj\u00eb mendimet e veta: zgjohuni dhe b\u00ebni di\u00e7ka tjet\u00ebr kur zgjoheni nat\u00ebn, ose nuk mund t\u00eb flini para gjumit, dhe kthehuni n\u00eb shtrat vet\u00ebm kur t\u00eb ndjeni se jeni gati t\u00eb flini.<\/p>\n\n\n\n N\u00ebse e keni kaluar jet\u00ebn duke punuar n\u00eb aeroplan\u00eb, mund t\u00eb punoni me turne p\u00ebr nj\u00eb koh\u00eb t\u00eb gjat\u00eb. Problemet me gjumin jan\u00eb t\u00eb zakonshme tek njer\u00ebzit q\u00eb punojn\u00eb n\u00eb turne t\u00eb vona ose t\u00eb nat\u00ebs dhe ne kemi nj\u00eb term specifik p\u00ebr k\u00ebto probleme: \u00e7rregullimi i modelit t\u00eb pun\u00ebs me turne, nj\u00eb \u00e7rregullim gjumi q\u00eb mund t\u00eb shkaktoj\u00eb pagjum\u00ebsi ose p\u00ebrgjumje t\u00eb tep\u00ebrt. Sigurisht q\u00eb kam par\u00eb njer\u00ebz q\u00eb ende e kan\u00eb k\u00ebt\u00eb problem edhe pas daljes n\u00eb pension.<\/p>\n\n\n\n Nuk ka gjasa q\u00eb modeli juaj i gjumit t\u00eb kaloj\u00eb n\u00eb or\u00ebt m\u00eb t\u00eb zakonshme vet\u00eb, ve\u00e7an\u00ebrisht n\u00ebse keni qen\u00eb n\u00eb gjendje t\u00eb flini vet\u00ebm n\u00eb or\u00ebn 3 t\u00eb m\u00ebngjesit, madje edhe para pun\u00ebs me turn. N\u00eb k\u00ebt\u00eb rast, mund t\u00eb keni \u00e7rregullim t\u00eb gjumit me faz\u00eb t\u00eb vonuar, ku ora juaj biologjike \u00ebsht\u00eb thjesht e vendosur ndryshe nga shumica e njer\u00ebzve. Trajtimi p\u00ebr k\u00ebt\u00eb problem p\u00ebrfshin rregullime t\u00eb kujdesshme t\u00eb orareve t\u00eb gjumit me ndihm\u00ebn e nj\u00eb specialisti t\u00eb gjumit. Mund t\u2019ju p\u00ebrshkruhet nj\u00eb doz\u00eb e hormonit t\u00eb gjumit, melatonin, gjat\u00eb nat\u00ebs dhe terapi me drit\u00eb t\u00eb ndritshme n\u00eb m\u00ebngjes, p\u00ebr t\u00eb vendosur or\u00ebn tuaj biologjike n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mund t\u00eb flini m\u00eb her\u00ebt gjat\u00eb dit\u00ebs.<\/p>\n\n\n\n\u201cJam n\u00eb t\u00eb 70-at dhe zgjohem n\u00eb or\u00ebn 3 t\u00eb m\u00ebngjesit \u00e7do nat\u00eb duke u ndjer\u00eb vigjilent. Si mund t\u00eb fle p\u00ebrs\u00ebri?\u201d<\/h2>\n\n\n\n
\u201cSa e sigurt \u00ebsht\u00eb t\u00eb marr pilula gjumi me recet\u00eb her\u00eb pas here? Zakonisht nuk kam v\u00ebshtir\u00ebsi t\u00eb fle, por shpesh zgjohem shum\u00eb her\u00ebt dhe marr rreth nj\u00eb t\u00eb kat\u00ebrt\u00ebn e nj\u00eb pilule n\u00eb or\u00ebn 4 ose 5 t\u00eb m\u00ebngjesit p\u00ebr t\u00eb fjetur p\u00ebrs\u00ebri.\u201d<\/h2>\n\n\n\n
\u2018Pse alkooli ndikon kaq keq n\u00eb gjumin tim? Vet\u00ebm nj\u00eb pije mund t\u00eb m\u00eb mbaj\u00eb zgjuar p\u00ebr or\u00eb t\u00eb t\u00ebra. A ka ndonj\u00eb gj\u00eb q\u00eb mund t\u00eb b\u00ebj?\u2019<\/h2>\n\n\n\n
\u201cJam 82 vje\u00e7e dhe kam kaluar pjes\u00ebn m\u00eb t\u00eb madhe t\u00eb jet\u00ebs sime duke punuar n\u00eb nj\u00eb linj\u00eb ajrore. Humba burrin tim qershorin e kaluar dhe tani jetoj vet\u00ebm, duke shkuar n\u00eb shtrat rreth mesnat\u00ebs, duke fjetur n\u00eb or\u00ebn 3 t\u00eb m\u00ebngjesit dhe pastaj duke fjetur deri n\u00eb mesdit\u00eb, p\u00ebrve\u00e7 n\u00ebse kam nevoj\u00eb t\u00eb zgjohem m\u00eb her\u00ebt. A duhet t\u00eb filloj t\u00eb vendos nj\u00eb alarm p\u00ebr t\u2019u zgjuar m\u00eb her\u00ebt, apo ky model i \u00e7uditsh\u00ebm gjumi do t\u00eb kaloj\u00eb natyrsh\u00ebm?\u201d<\/h2>\n\n\n\n