Tự điều chỉnh rối loạn giấc ngủ

Tudi^uMnh roi

I ^^ 1 gu Id mtft tinh trang

I I nghi ngdi dac bidt cua

A . A ddng vdt noi ehung vd

eon ngudi noi ridng, trong dd ctf

thtf tam thdi ngdng td't cd cac

boat dtfng co y thde. Cde ctf quan

trong ctf the dlu giam hoat ddng

hay d trang thai nghi ngtfi. Giac

ngu chinh la qua trinh dc chtf lan

toa c6 tac dung bao vd vo nao gidp

cho ctf thtf phuc hii sde ldc, tang

eudng thu nap cae chat dinh dddng

vao Ctf thi, tdi tao nhdng thUtfng

ttfn, sai stft cua ede ed quan, khdi

phuc nguIn ndng lUtfng bi hao hut

trong lue thdc vdn dtfng lam vide.

Nhdng ngudi dang b$nh hoac mdt

moi thudng xuyen do dp lUc ctfng

vide, cudc so'ng edng can gitfc ngd

sdu, ydn tinh vd thodi mdi hdn nda

dtf phuc hii sdc khde nham mang

lai trang thai edn bang, thu thai,

nhat Id dtfi vdi hd thdn kinh cua vo

nao. O nhCdig bdnh nhan hi ehdng

rtfi loan gide ngu keo ddi, qua trinh

phue hoi sdc khoe nay khdng dUdc

day du lam cho ngddi bdnh thdtfng

xuyen eo cam gidc mdt moi, di duoi

sde, va nhdng trieu chdng khac

nhu bdn than, hoi htfp, chong mat,

hay qu^n, buIn bd, bi quan, chan

dn... Tinh trang trgn cang keo ddi

di ddn dtfn suy nhUtfc cO thtf, suy

nhUtfc thdn kinh, trdm cam...

Mtft dang rtft hay gap eua rtfi

loan giac ngu la mdt ngu: tinh

trang khd di vdo giac ngu hoac

khdng thtf duy tri duoe gid'e ngu

qua ddm, hay ntfi ddn gian bun Id

khong ed dUtfc gid'c ngu ddy du.

NgUdi eao tutfi hi ma't ngu hay than

philn gid'c ngu trong dtfm ngdn

dddi 4 gid, thdi gian ngu khong

dd, khtf di vdo gid'e ngu ndn ngu

rd't khuya hodc di vdo gid'c ngu de

22

nhdng thdc gitfc rtft sdm sau do

trdn troc sutft dtfm dtfn sdng. Ban

ngay ngudi benh than philn mtft

moi. Id dd khtfng mutfn lam ba't cd

viec gi. Nguyen nhdn eo the do ede

chat gdy hdng ph ^ trUde khi ngu

nhd: tra, ea phe, thutfc la, cocain,

cac tdc dung phu khi sd dung thtfm

hay ngdng sd dung mot stf Ioai

thuoc utfng diiu tri cac chdng btfnh

khac. Ngodi ra ngUdi bdnh eon co

thtf khtf ngu do tinh trang dau nhde

cap hay man tinh d ede khdp hay

thin kinh td cot stfng, kho thd khi

ngd, ehdng co gidt chan khi ngu,

rtfi loan nhip tim, suy tim, trao

ngUtfc da ddy - thUc quan, tieu dem

nhilu lin, btfnh ntfi titft nhU cudng

gidp, ddi thdo dudng... Bdn canh

dtf, ngddi gid eon eo thtf co dang rtf'i

loan gitfc ngu khdc: ddo ldn gidc

ngu, dtf la hien tUtmg khtfng ngu

dUtfc vdo ban ddm nhUng lai ngu

vdo ban ngdy, vd ban ddm rtft tinh

tdo, CO thtf Iam viec binh thUdng.

Tinh trang nay hay gdp d ngddi gia

do rtfi loan chdc nang boat ddng

tai nao trong qua trinh Iao htfa

hay xay ra sau tai bitfn maeh mdu

nao hoac mtft ctfn bdnh ndng. Tuy

nhidn, du la bat ed nguyen nhdn

gi hay rtfi loan giac ngu dang ndo

thi eung gay ndn nhitog khd ehiu

vd met moi eho ngddi bdnh ea vl

the chtft ldn tinh thin. Phoi hdp

nhilu phUdng phdp dung thutfc lin

khtfng dung thutfc, ktft hop thay

dtfi mdt so thoi quen se giup ngUdi

bdnh dilu chinh edc rtfi loan hitfn

e6. Cu thtf nhu sau:

Diing thud'c

Nhdng trddng htfp mtft ngu man

tinh, ndng nl Iam bdnh nhan suy

nhddc, cin mtft giac ngu dai vd sdu

thi thutfc Tdy nen la Ida chpn hdng

diu trong thdi gian ngdn nhat ctf

thtf (vai ngay dtfn ttfi da mtft tuin).

Vi ntfu sd dung dai ngay se gdy

nhieu tdc dung phu vd nguy ctf Itf

thupc thutfc rat eao, sau khi ngdng

thutfc Tay thi phtfi hop ngay edc

phUdng phdp thay thtf khac. Ntfu

mit ngu khong qud trim trpng tM

ctf thtf bat dau ngay vdi cdc vi thuSc

thao dUtfc giup dem lai gitfc ngi5 dm

diu, hiu nhu rtft hitfm tdc dung phu

ma lai khong gay Itf thutfc thutfc

sau khi ngdng sd dung. Nhflng m

thutfc hay dung, rd tien vd di kitfiii"'

nhu: lac titfn (ddy nhan Itfng) nau

canh hoac an nhU rau lupc, lien

tdm (tam sen), cu binh vtfi, la vdng

nem, edy trinh nd (cdy mdc c9 hodc

ten khde la xtfu ho)...

Chdm ciJu, ba'm huytft

Rd't ntfn phtfi htfp chung vdi

cac vi thutfc ntfi trtfn de dat dUdc

to'i da hitfu qud dilu tri. Thddng

btfnh nhdn se ddtfc tdc dtfng vdo

edc huydt vdng dinh diu (Bdch

hpi, Td thin^thtfng), trddc trdn

(Thin dinh, Xn dddng, Diu diry),

hai bdn tai thdi ddtfng (huydt Thdi

dUdng, An midn) gidp thanh thin

Day nhan Idng (L^c Hen)

THUdc & StrC KH6 E stf 498 (15.4.2014)