{"id":3013,"date":"2014-02-10T10:07:37","date_gmt":"2014-02-10T10:07:37","guid":{"rendered":"http:\/\/terapiastrategiczna.com\/?p=699"},"modified":"2014-02-10T10:07:37","modified_gmt":"2014-02-10T10:07:37","slug":"bezsennosc-problemy-ze-spaniem","status":"publish","type":"post","link":"https:\/\/www.agatarakfalska.com\/pl\/bezsennosc-problemy-ze-spaniem\/","title":{"rendered":"Bezsenno\u015b\u0107 – problemy ze spaniem"},"content":{"rendered":"

\"bezsennosc\"<\/a>O bezsenno\u015bci mo\u017cemy m\u00f3wi\u0107 z dw\u00f3ch punkt\u00f3w widzenia:<\/p>\n

– kiedy zg\u0142asza si\u0119 do mnie pacjent m\u00f3wi\u0105c, \u017ce nie potrafi spa\u0107 (to jest jego g\u0142\u00f3wny problem),
– kiedy zg\u0142asza si\u0119 do mnie pacjent z r\u00f3\u017cnego rodzaju problemami,\u00a0 a jednym z objaw\u00f3w z\u0142ego samopoczucia jest niemo\u017cno\u015b\u0107 przespania ca\u0142ej nocy.<\/p>\n

Drugi przypadek jest warty szczeg\u00f3\u0142owego rozwa\u017cenia. Punktem wsp\u00f3lnym wielu zaburze\u0144, problem\u00f3w mog\u0105 by\u0107 trudno\u015bci ze spaniem. Bardzo wa\u017cnym jest, aby wyr\u00f3\u017cni\u0107 je i zrozumie\u0107. Bardzo cz\u0119sto osoby, kt\u00f3re cierpi\u0105 na zaburzenie l\u0119kowe, budz\u0105 si\u0119 w \u015brodku nocy zlane potem, ich serce bije bardzo szybko, nie potrafi\u0105 si\u0119 uspokoi\u0107. Maj\u0105 napad paniki\u00a0 w \u015brodku nocy. Cz\u0119sto zdarzaj\u0105 si\u0119 osoby, kt\u00f3re prze\u017cy\u0142y traumatyczn\u0105 sytuacj\u0119 i nadal maj\u0105 flashback’i, kt\u00f3re wracaj\u0105 do nich w r\u00f3\u017cnych momentach. S\u0105 te\u017c osoby bardzo zestresowane, kt\u00f3re nie mog\u0105 zasn\u0105\u0107, gdy\u017c wiele my\u015bli kr\u0105\u017cy po ich g\u0142owie, nie mog\u0105 przesta\u0107 my\u015ble\u0107, nie potrafi\u0105 si\u0119 wyciszy\u0107.
Nie pisz\u0105c ju\u017c o osobach w depresji, kt\u00f3re albo nie \u015bpi\u0105 w nocy, ale przesypiaj\u0105 ca\u0142e dnie.<\/p>\n

Podstawowe pytanie jakie zadaje: „Nie mo\u017cesz spa\u0107, to znaczy, \u017ce k\u0142adziesz si\u0119 wieczorem i nie mo\u017cesz usn\u0105\u0107, czy mo\u017ce usn\u0105\u0107 spokojnie, a potem w \u015brodku nocy budzisz si\u0119 wiele razy i nie mo\u017cesz ponownie zasn\u0105\u0107?<\/em>„<\/p>\n

Kolejne pytanie: ” Co robisz w takim przypadku? Le\u017cysz w \u0142\u00f3\u017cku, wiercisz si\u0119, liczysz barany, wstajesz i ogl\u0105dasz telewizj\u0119, bierzesz tabletki nasenne<\/em>?” Jaki jest tw\u00f3j spos\u00f3b?<\/p>\n

Je\u015bli jaki\u015b spos\u00f3b na Ciebie dzia\u0142a, to pewnie nie czyta\u0142by\u015b tego postu. Je\u015bli jednak te metody nie dzia\u0142aj\u0105, to znaczy, \u017ce musimy co\u015b zmieni\u0107. Osoby, kt\u00f3re przez d\u0142u\u017cszy okres czasu bior\u0105 tabletki nasenne, w pewien spos\u00f3b si\u0119 od nich uzale\u017cniaj\u0105. Zaraz po wzi\u0119ciu tabletki usypiaj\u0105, ale nie jest powiedziane, \u017ce bez tabletki by nie usn\u0119li, gdy\u017c z l\u0119ku, nigdy na to sobie nie pozwolili. By\u0142o przeprowadzonych wiele bada\u0144, kt\u00f3re m\u00f3wi\u0142y o efekcie placebo, je\u015bli chodzi o efektywno\u015b\u0107 brania tabletek nasennych. Ale nie o tym tutaj mowa.<\/p>\n

M\u00f3wimy tutaj na temat higieny snu<\/strong>. Co mo\u017cemy zrobi\u0107, aby dobrze przespa\u0107 ca\u0142\u0105 noc.
Co robi\u0107 w przypadku wy\u017cej opisanych trudno\u015bci.<\/p>\n

Przedstawi\u0119 tutaj jedn\u0105 metod\u0119, kt\u00f3ra jest bardzo skuteczna w przypadku bezsenno\u015bci. Po w\u0142osku nazywamy j\u0105 „ordalia notturna”, czyli mogliby\u015bmy to przet\u0142umaczy\u0107 „nocne m\u0119czarnie”.\u00a0 Metoda ta polega na tym:
„Ka\u017cdy z nas, kiedy k\u0142adzie si\u0119 do \u0142\u00f3\u017cka, usypia w ci\u0105gu pierwszych 20 minut. Je\u015bli\u00a0 w ci\u0105gu tego czasu nie jest w stanie zasn\u0105\u0107 w spos\u00f3b naturalny, nie warto si\u0119 do tego zmusza\u0107, gdy\u017c to nie dzia\u0142a. Nie mo\u017cemy sobie nakaza\u0107, aby spa\u0107, gdy\u017c ma to efekt paradoksalny.
Co wi\u0119c robi\u0107. Je\u015bli w ci\u0105gu 20 minut nie mo\u017cemy usn\u0105\u0107, nale\u017cy wsta\u0107 z \u0142\u00f3\u017cka, gdy\u017c \u0142\u00f3\u017cko powinno by\u0107 kojarzone ze spaniem, a nie z wierceniem si\u0119. Wstajemy i zaczynamy wykonywa\u0107 jako\u015b czynno\u015bci, kt\u00f3ra jest dla nas nudna, kt\u00f3rej nie lubimy robi\u0107. Np. idziemy pracowa\u0107, \u015bcieramy kurze, uk\u0142adamy co\u015b w szafce, sprz\u0105tamy \u0142azienk\u0119, itp. Nie chodzi o to, aby czyta\u0107 nudn\u0105 ksi\u0105\u017ck\u0119, czy ogl\u0105da\u0107 film w telewizji. Ka\u017cdy z was musi sobie znale\u017a\u0107 co\u015b nudnego do robienia, i jak tylko najdzie was sen, id\u017acie bezpo\u015brednio do \u0142\u00f3\u017cka i \u015bpijcie. Je\u017celi znowu w ci\u0105gu 20 minut nie mo\u017cecie spa\u0107, powt\u00f3rzcie czynno\u015b\u0107. Wstajecie z \u0142\u00f3\u017cka, wychodzicie z pokoju i robicie co\u015b czego nie lubicie. Je\u015bli wam to nie odpowiada, id\u017acie spa\u0107.”<\/p>\n

Zobaczycie, \u017ce po kilku takich nocach, ka\u017cdy z nas b\u0119dzie spa\u0142 jak anio\u0142ek.<\/p>\n

Czekam na wasze komentarze. Pozdrawiam<\/p>\n","protected":false},"excerpt":{"rendered":"

O bezsenno\u015bci mo\u017cemy m\u00f3wi\u0107 z dw\u00f3ch punkt\u00f3w widzenia: – kiedy zg\u0142asza si\u0119 do mnie pacjent m\u00f3wi\u0105c, \u017ce nie potrafi spa\u0107 (to jest jego g\u0142\u00f3wny problem), – kiedy zg\u0142asza si\u0119 do mnie pacjent z r\u00f3\u017cnego rodzaju problemami,\u00a0 a jednym z objaw\u00f3w z\u0142ego samopoczucia jest niemo\u017cno\u015b\u0107 przespania ca\u0142ej nocy. Drugi przypadek jest warty szczeg\u00f3\u0142owego rozwa\u017cenia. Punktem wsp\u00f3lnym…<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[137,116,128,109,120,146],"tags":[122,211,205,136,123,212,118,160,168,145,117],"class_list":["post-3013","post","type-post","status-publish","format-standard","hentry","category-depresja","category-ptsd-trauma","category-somatyzacja","category-uncategorized","category-zaburzenia-lekowe","category-zaburzenia-obsesyjno-kompulsywne-nerwica-natrectw","tag-ataki-paniki","tag-bezsennosc","tag-boje-sie","tag-depresja","tag-hipochondria","tag-insomnia","tag-lek","tag-nerwica","tag-obsesja","tag-stres","tag-trauma","category-137","category-116","category-128","category-109","category-120","category-146","description-off"],"acf":[],"yoast_head":"\nBezsenno\u015b\u0107 - problemy ze spaniem - Agata Rakfalska<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.agatarakfalska.com\/pl\/bezsennosc-problemy-ze-spaniem\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bezsenno\u015b\u0107 - problemy ze spaniem - Agata Rakfalska\" \/>\n<meta property=\"og:description\" content=\"O bezsenno\u015bci mo\u017cemy m\u00f3wi\u0107 z dw\u00f3ch punkt\u00f3w widzenia: – kiedy zg\u0142asza si\u0119 do mnie pacjent m\u00f3wi\u0105c, \u017ce nie potrafi spa\u0107 (to jest jego g\u0142\u00f3wny problem), – kiedy zg\u0142asza si\u0119 do mnie pacjent z r\u00f3\u017cnego rodzaju problemami,\u00a0 a jednym z objaw\u00f3w z\u0142ego samopoczucia jest niemo\u017cno\u015b\u0107 przespania ca\u0142ej nocy. 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