निन्द्रामा देखिने मनोबैज्ञानीक समस्या (sleep disorder in nepal)

dlfg;x?df lgGb|f sd nfUg] ;d:of k|;:t kfOG5, vf; u/L j[4x?df of] ;d:ofn] ;tfpF5 . cf]R5ofgdf uPkl5 lgbfpg w]/} ;do nfUg], af/Daf/ ljpemg], ljxfg rfF8} ljpemg] cflb ;d:of /xG5 . 

xfd|f] zl//sf] :j:Yosf] nflu lgb|f clg cTofa:os x'G5 . lgl:rt ;dodf ef]s nfUg] eg] h:t} xfdLdf, lgl:rt ;dodf lgb|ff nfU5 ;fy} xfdL lgb|f jf6 ljplemG5f,} lgGb|f ljleGg lsl;dsf x'G5g . 

!= xNsf lgb|f (light Sleep)

@= ulx/f] lgb|f , cf/fd bfoL lgb|f ( Deep Sleep)

#= cfFvfsf] u]8L xlNng] lgb|f (REM Sleep)

vf; ul/ lo ljleGg lgb|f xfdL ;'t]sf] a]nfdf Pskl5 csf{] x'b} rls|o ?kdf cfO/x]sf x'G5g . xNsf lgb|fdf xfdL s;}n] jf]n]sf] yfxf kfp5f} em;+u p7\g ;S5f} . To:t} cfFvfsf] u]8L xlNng] lgb|fdf klg . t/ hj ulx/f] lgb|fdf xfdL x'G5f}, Tolxj]nf xfdLnfO{ s]lx yfxf x'b}g . o:tf] lgb|fnfO{ eft] lgb|f elgG5 . xfd|f] dl:t:ssf] cf/fdsf] nfuL of] clt cfjZos 5 . xfd|f] zl//sf] :jf:Yosf] nflu sl/a ^ 3G6f lgbf|sf] cfj:ostf k5{ . jfns tyf lj/fdL kbf{ jl9 306f lgb|fsf] cfjZostf k5{ . slxn] sfFxL !lbgsf] lgb|f ljyf]lnof] df csf{] lbg o;n] c;/ ub{5 . To;}n] elgG5 Ps lbgsf] lgb|fn] & lbg lk/f]N5 .

lgb|fdf b]lvg] ;d:ofx?

k|fo dflg;x? lgb|f sd kg{] u/]sf] u'gf;f] u5{g . s;}nfO{ cf]5\ofgdf k'u]kl5 lgb|f nfUg 306f} s'g'{  sf]xL lgbfpg] t/ ljr ljrdf ljpemg] u5{g sf]xL lgbfP/ p7]kl5 km]/L lgbfpg ufx|f] x'G5 . h;n] ubf{ ef]lnkN6 ;Dd km"lt{nf] gb]lvg] x'G5g . sf]xL jl9 lgbfpg] u5{g . vf;ul/ lbp;f] j9L lgb|f nfUg] lgb|fn] ubf{ sfd ug{ ufx|f] x'g] k9\g g;Sg], k6s k6s lgb|fn] ;tfpg] u5{ .

lgb|fdf b]lvg] cGo /f]rs ;d:ofx?

·        lgbfPsf] j]nfdf 8/fpg], clQg], lrRofpg] (sleep Terror ) , g/d|f] ;kgf b]Vg] ef}lnkN6 s'g} s'/f ;demg] s'g} ;Demg g;Sg] .

·        lgbfPsf] j]nfdf 3/jf6 jflx/ lg:sg] / lx8\g] (Sleep Walking) / w]/} lx8L ;s]kl5 dfq r]t cfpg] / km]/L 3/ kms{g] .

·        lgbfPsf] j]nfdf lk;fj 5'6\g] ( Nocturnal enuresis) pkrf/ u/] of] lgsf] x'G5 .

·        lgb|fsf] j]nfdf jf]Ng], bft rkfpg] ,lgb|fdf w'g{], v'§f xNnfpg] cflb .

·        lgb|fjf6 ljplembf zl// rnfpg g;Sg] ( Sleep Paralysis) M– of] o:tf] cj:yf xf], xfdL crfgs lgb|fjf6 ljplemG5f} k|fo cflQb} ;kgf jf xfdL 8/fO/x]sf x'G5f} .xfdL zl// rnfpg ;Db}gf} jf]Ng klg ;Sb}gf} , To;}n] lg;fl;P h:tf] nfU5 . s]xL ldg]6df xfdL jf]Ng ;S5f}, xfd|f] zl// rnfpg ;S5f} of] cj:yf nfO{ jf]S;Ln] 5n]sf] eg]/ clxn] klg ul/G5 . jf:tfddf of] ;lx xf]Og , of] Ps Sleep Perailysis lgb|fsf] cj:yfdf b]lvg] Kof/fnfOl;;xf] h'g !,@ ldg]6 dfq /xG5 .

w]/} dflg;x?df pd]/ 9Nsb} hfFbf lgb|f sd kg{] x'G5 . /ftL lgb|f gkbf{ cTofGt kl8fbfoL x'G5, dgdf cg]sf} s'/f v]N5g lbdfun] cf/fd kfpb}g , 56k§L x'G5 , jf/fDjf/ lk;fj km]g'{ kg{] x'G5 . 8/ nfU5 , k]6kf]N5 vfgfdf c?lr x'G5 kl;gf cfp5 , xfd|f] zl//sf] df+zk]zL b'V5g . ef]lnkN6 dg sdhf]/ x'g] , zl// :j:Yo gx'g] x'G5 . w]/} dgf]/f]usf lj/fdLx? cfˆgf] lgb|f u8j8 ePsf] jtfpF5g tyf cGo zl/l/s /f]uLx? klg lgb|fgkgf{n] cfkm"nfO{ ;tfPsf] jtfp5g . elgG5 ! lbgsf] lgb|fn] & lbg lk/f]N5 .

lgb|f /fd|f] ;Fu nfUg ug{] 3/]n' pkfo ( Sleep Hygiene) M–

·        ;'Tg]sf]7f zfGt , xNnf gx'g] vfnsf] x'g'k5{ .

·        b}lgs ?kdf zl/l/s Jofofd ug{] .

·        lbp;f] e/;s g;'Tg] .

·        ;'Tg] cufl8 lrof, slkm glng] / j9L vfg gvfg] jf sd vfgfklg glng] . j]n'sfsf] vfgf l7Ss ?kdf lng] .

·        hlxn] klg Pp6} ;dodf ;'Tg] jfgL j;fNg] rf8} ;'Tg] rfF8} p7\g] jfgL ug{] .

·        lgb|f nfUg] j]nfdf dfq cf]5\ofgdf hfg] hf8 /S;L ;]jg gug{] .

·        ;'Tg' cl3 dgtftf] kfgLn] g'xfpg' pQd x'G5 .

;kgfsf] dgf]j}1flgs ljZn]if0f

k|lz4 dgf]j}1flgs l;ud08 -km|fo8_ sf cg';f/ lgb|fdf b]lvg] ;kgf cgf}7f] ?kdf cfPsf] x'G5 . vf;ul/ xfd|f] dl:tSsdf /x]sf -/]s8{ ePsf s'/fx?_ Ps csf{df hf]nl6P/ cfpg], xfd|f] dgdf /x]sf] OR5f k'/f ug{], slxn] sfxL Pscfk;df 3'nd]n x'b} cToGt} lk8fbfoL 8/nfUbf] ?kdf k|:t't x'g] Pp6f s'/fsf] 6fpsf] csf{] s'/fsf] k'R5/ ;Fu rfdTsf/Ls ;kgf b]lvg] , slxn] /fd|f] ?kdf cfpg] slxn] g/fd|f] ?kdf cfpg] x'G5 . ( Dream is formed  by condensations, displacement and symbolic representation of recorded material for many years  on brain ) .

 g/fd|f] ;kgf b]lvof] cj s] x'G5 eg]/ clxn] dgdg} qf;df kg{]x? klg x'G5g t/ of] e|ddfqxf] of] ;f]rfO{ unt xf] . o;n] dgdf czflGt k}bf u5{ . ;kgf /fd|f] b]Vgfn] dg v'zL klg x'G5 . To;}n] ;kgf ;'N6f] – pN6f] h] klg x'g ;S5 ;kgf g/fd|f] b]Vbf s'g} vt/f x'b}g . tkfO{n] e]6\g g;s]sf] dflg; jf tkfFOn] dgdf ;f]r jgfpg'ePsf] dflg; ;Fu klg tkfOsf] e]6 ;kgfdf x'G5, tkfO{ nfO{ Ifl0fs cfgGb dfq x'G5 . csf{ zAbdf eGbf xfd|f] dl:t:s Pp6f sDo"6/ xf] . p;df /]s8{ ePsf] s'/f x? tj xfdL lgb|fdf x'G5f}, dl:t:s rfxL cw{ r]tgfdf x'G5 . To; j]nf ;kgfdf oL jiff} b]lvsf /]s8{x? kmfOn 6]k h:t} ul/ Ps csf{df 3'nldn eO{ k|:t't x'G5g . slxn]oL cfgGbfoL x'G5g t slxn] lk8fbfoL x'G5g . t/ ;kgf g/fd|f] b]lvof] cj s] x'G5 eg]/ clQg'rflx d'v{tf dfq xf] . g/fd|f] ;kgf b]Vbf / lrGtf lnbf slt dflg; dgf]/f]uL jG5g . slxn] sflx /fte/Lg} lgb|f kb}g h'g vt/gfs klg x'g ;S5 . lgb|f gkgf{n] ubf{ /ft cToGt} nfdf} nfUg] / lk8fbfoL dxz'; x'G5 .

l8k|];g /f]usf lj/fdL lgb|f ulx/f] gePsf] jtfFp5g h;jf6 ef]nLkN6 km"lt{ gcfpg] x'G5 . 8/nfUbf] ;kgf b]Vg] u5{g / clQG5g . d]lgof /f]udf lgb|f @ 306f ;'t]klg k'U5 . lj/fdL /ftLklg l6=le x]/L /xg] s/fpg] , Ptf ptf lx8\g] u5{g . l;hf{]km]{lgofsf lj/fdL /fte/L otf ptf 8'N5g lbp;f] ;'T5g . ;Gt'lnt ef]hg zfl/l/s Aofod ug{] dflg; /ftdf /fd|] ;Fu lgbfp5g . Ps k|sf/sf] 5f/] /f]u h'g lgbfpbf dfq b]lvG5 . lj/fdL crfgs cf]5\ofgjf6 v:g] zl// s8f x'g] , tlGsg], d'vjf6 lkmh sf8\g] !% ldg]6 kl5 km]/L p7\g] u5{g . PGhfOl6 l8;c8{/ (Anxiety Disorder) sf lj/fdL cWof/f]df 8/fp5g . 9f]sf ‰\ofn nufpbf cfkm' lg;fl;Psf] h:tf] dfG5g . PSn} j:g ;Sb}gg\, dg cflQg] 8/fpg] u5{g . k'/fgf] cGwljZjf;n] ubf{ /ftL j9\b} hfFbf e't , jf]S;L cflb cfp5  eg]/ 8/fp5g t/ To:tf] ePsf] x'b}g . sf]xL lgb|fdf j];/L 3'{g{] x'G5g . df]6f] zl//, sd zfl//Ls Aofod , /S;L ;]jgn] ubf{ k|ofo o:tf] ePsf] x'G5 . /ft nfdf] x'Fbf xfd|f] zl//sf] d]nf6f]lgg (Melatonin) eGg] xdf{]g j9L k|jfx x'bf hf8f] dlxgff s;}df l8k|];g /f]u b]lvPsf] 5 . vf; u/L w|'lj|o b]z gj|{]df o:tf] j9L kfPsf] jtfOG5 .

/ftL skmL lrof lkpg' lgbfpgsf] nfuL 3f6s x''G5 . zl//sf] ck/]zg kl5 lgb|f /fd|f] k/]g eg] 3fp lgsf] x'g ufx|f] x'G5 . o:tf] cj:yfdf lgb|f nfUg] cf}iflw k|of]u ul/G5 . w]/} lsl;dsf lgb|f nfUg] cf}iflw x? kfOG5g . yf]/} lgb|f gkbf{df cf}iflw lng' x'b}g . cf}iflw lagf ul/g] pkrf/ ;kmn gePdfq cf}iflw k|of]u ug{' k5{ . /flt ;'Tbf k'/} ‰\ofn 9f]sf jGb ug{ x'b}g . h;n] ubf{ clS;hg sd x'g kfpb}g . hj xfdL w]/} w06f ;T5f} tj xNsf lgb|f (Light Sleep ) sf] dfq klg a6\b} hfG5 . ljxfgLkv k|fo xfdL ;kgf b]V5f}, h'g xfdL p7]kl5 ;Demg ;S5f} . t/ ulx/f] lgb|fdf b]lvPsf] ;kgf xfdL ;Demg ;Sb}gf} . slxn] sfxL xfdL ;'t]sf] !,@ 306fd} cToGt} 8/fpg] , clTtg] lrRofpg] x'G5 , d'6'df 9's9'sL j8\5 o;nfO{ NIght Terer -gfO6 6]//_ elgG5 . of] ef]lnkN6 ;Demgf x'b}g . /ftL cfgGbn] ;'Tbf zl//df cf/fd dx;'; x'g], df+zk]zL xn'sf x'g], zl//sf] tf}n j9\g],  dfgl;s tgfj sd x'g] u5{ .

lgb|fdf b]lvg] ;d:ofsf] pkrf/

·        lgb|fdf  b]lvg] 5f/] /f]usf lj/fdLn] 5f/] /f]usf] cf}iflw ;]jg ug{ k5{ cf]iflw sl/j $ jif{ lng kg{] x'G5 .

·        lgb|f gkg{], lgb|fdf ljplemg] lj/fdLn] ;j}eGbf klxn] 3/]n' pkrf/ ug{'k5{ To;jf6 lgsf] geP lgb|f kg{] cf}iflwsf] k|of]u ug{' kg{] x'G5 .

·        lgbfPsf[ j]nf 8/fpg], g/fd|f]  ;kgf b]Vg] dflg;nfO{ cf}iflwsf] k|of]u tyf dgf]j}w1flgs pkrf/jf6 kmfObf x'G5 .

·        lgbfPsf] j]nfdf lx8\g] (Sleep Walking) sf lj/fdL cf}iflw k|of]ujf6 lgsf] x'G5 .

·        lgbfPsf] j]nf lk;fj km]g{] lj/fdLn] j]n'sL kv sd kfgL lkpg],;'Tg' cuf8L lk;fk km]/]/ dfq ;'Tg] ug{' k5{ . To;jf6 klg lgsf] geP /ftL slt jh] lk;fk 5'6\5, Tof] eGbf #,$ ldg]6 klxnf p7fP/ lkzfj km]/fpg k5{ . TotL ubf{ klg lgsf] geP cf}iflw ;]jg ug{ kb{5 .

·        lgb|fsf] j]nf jf]Ng], bft rkfpg] , lgb|fdf v'§f xNnfpg] dflg;sf] nflu cf}iflw k|of]u tyf dgf]j}1flgs pkrf/jf6 kmfObf x'G5 .

·        lgb|fdf 8/fO{ ljplembf zl// rnfpg g;Sg] (Sleep Paralysis) sf lj/fdLnfO{ sfplG;ªsf] cfjZostf k5{ . of] jf]S;L nfu]sf] xf]Og, cGwljZjf; x6fpg' k5{ . of] jf]S;Ln] 5n]sf] xf]Og crfgs ljplembf zl// rnfpg sxL ;do nfu]sf] xf] .

·        lbp;f]df j9L lgb|f nfu]df lrof skmLsf] k|of]u jf6 kmfObf x'G5 .

·        lgb|fdf b]lvg] g/fd|f] ;kgfnfO{ ljZjf; ug{ x'b}g . ;kgfdf b]v]sf] s'/f kl5 ldN5 eGg' cGwljZjf; dfq xf] . dg 9'Ss jgfpg kb{5 . ;kgf g/fd|f] b]v]klg ljkgfdf s]xL x'b}g .

s;/L Mentally Healthy aGg] <

• cgfjZos s'/fdf af/Da/ Psf]xf]/f] ulx/f] ;f]rfO{ gug]{ .

• csf{sf] pknlAwnfO{ ;lhn} u|x0f ug]{ / v'zL x'g] .
• k'/fgf ?9LjfbLsf s'/f h'g jt{dfgdf em'§f ;fljt ePsf 5g\ ltgdf ljZjf; gug]{ .
• x/]s sfddf v';L, ;Gt'i6 / ;'vL aGg l;Sg] .
• h] 5 To;df ;Gt'i6 x'g], t/ ldx]gt ug{ g5f8\g] .
• nfu" kbfy{, /S;L, 8«U; ;]jg ubf{ dfgl;s /f]u nfUg] ;Defjgf w]/} /xg] ePsf]n], oL j:t'af6 6f9f /xg] .
• b}lgs lhjgdf :jf:Yo k|lt:kbf{ ug]{ .
• ;dfhdf, 3/ kl/jf/df b'i6tfsf] jftfj/0fsf] cGTo ug]{ .
• clt g}ltsjfg gaGg] / c?af6 klg To:tf] a9L cfzf gug]{ .
• cfˆgf ;d:of cfˆgf] kl/jf/, ;fyLefO{nfO{ eGg] afgL ug]{ h;af6 dgsf] pQ]hgf -lrGtf_ sd ug{ ;xof]u ldN5 .
• dgnfO{ ;w} zfGt /fVg] .

8f l; kL ;]8fO{

gzf tyf dfgl;s /f]u laz]if1