Kodi Muyenera Kugwiritsa Ntchito Mapiritsi Ogona?
Anthu Opweteka Musagone Moyenera
Ndikutsimikiza kuti sindiyenera kukuuzani kuti mukakhala ndi khosi kapena kupweteka kumbuyo, muli pangozi ya kugona tulo. Ndipotu, ndizofunikira - National Sleep Foundation, mu 2015 Sleep in America Poll, anapeza kuti 63 peresenti ya anthu omwe adawafunsa omwe anali ndi ululu wosaneneka (ndipo anthu 55 mwa anthu omwe ali ndi ululu wowawa, mwachitsanzo, masiku asanu ndi awiri otsiriza) adanena kuti khalidwe lawo la kugona linali loipa.
Pulogalamu ya Foundation inanenanso kuti pamene anthu 6 peresenti amatsutsidwa (omwe mwina sanali opweteka kapena anali ndi ululu wopweteka okha) anapeza kuti ali ndi vuto la kugona, nambalayo inalumphira kufika 23 peresenti ya anthu ovutika kwambiri.
Pafupipafupi, Foundation imati, anthu omwe amamva kupweteka kosalekeza amatha mphindi makumi awiri ndi ziwiri (42) zogona zomwe angathe kukhala nazo. (Izi zimatchedwa "ngongole ya tulo.") Ngongole yobatala ndi mfundo yoyenera chifukwa chigawo chimodzi cha matenda a kusowa tulo chimaphatikizapo kuwonongeka kwa ntchito zanu tsiku kapena usiku. Sindikudziwa za inu, koma ndikapuma nthawi yopumula usiku, sindimangomva kuti ndine wosasamala komanso wosakhudzidwa tsiku lotsatira, koma ndikupanga chisankho komanso khalidwe langa lingakhudzidwe.
Kodi Kugona Mapilisi Kumayankhidwa?
Chowonadi ndi kupweteka ndi kugona ndizolumikizana ndipo mgwirizano ndi wovuta. Koma ngati mukumana ndi ululu wosapsa msanga, kodi izi zikutanthauza kuti muyenera kupita ku mapiritsi ogona kuti mutenge nthawi yogona?
Inde, lingaliro lakuti "ndipatseni mapiritsi kwa izo" zimayesa kwambiri pamene kusowa tulo kumakhala kwa ena, koma njirayi ili ndi zinthu zingapo zomwe zikutsutsana nazo.
Njira Zogulitsa Mankhwala
Mu 2006, nyuzipepala ya The New York Times inanena kuti pafupifupi madola 42 miliyoni za mankhwala ogona adatulutsidwa mu 2005. Nkhaniyi ikufotokoza momwe anthu ogulitsa mankhwala akugwiritsira ntchito ndi kugwirizanitsa ndi lingaliro la anthu kuti "moyo wamasiku ano" ndi wosasunthika.
Bungwe la NYT likunena kuti opanga mankhwala amagwiritsa ntchito njira monga kulengeza mabomba, kulengeza polemba madokotala, ndi malonda omwe amachitika nthawi yatsopano ya TV ya Desperate Housewives.
Musamangodandaula Dokotala Wanu Pa Chisokonezo Chanu - Iye ndi Wosamala
Mu chitsogozo cha 2008 (chitsogozo ndi chidziwitso chokhazikitsidwa ndi madotolo omwe angagwiritse ntchito ngati chithandizo pamene akufufuza ndi kuchiza chithandizo chamankhwala) chomwe chinafalitsidwa mu Journal of Clinical Sleep Medicine , ofufuza amanena kuti kusowa tulo kuli ndi zifukwa zosiyanasiyana ndi zizindikiro , zomwe zimapangitsa "kuyesa ndi kuyendetsa kugona kosatha kumafuna nthawi ya wodwala."
Odwala ambiri amadandaula chifukwa madokotala akudandaula kwa nthawi, choncho cholemetsa chowonjezera chimenechi chingayambitse matenda osokoneza bongo. Ndipo popanda kudziwa bwino, simungapeze mankhwala othandiza kwambiri kapena mankhwala.
Kodi Kafukufuku Amene Amanena Kuti Mankhwala Osokoneza Bongo Amagwira Ntchito Yabwino Kwambiri?
Mungaganize kuti ngati adokotala akulembera mankhwala, kuigwiritsa ntchito kungakhale kosavuta komanso kothandiza. Mwamwayi, izi sizili zoona nthawi zonse, makamaka pa opioids. Opioids ndi mankhwala osokoneza bongo, choncho pomwepo, mumakhala ndi chiopsezo chotengeka ngati mumadalira kwambiri, kapena ngati muli - chifukwa china chilichonse - musamawatenge malinga ndi malangizo a dokotala kapena mankhwala.
Ndipo pamene madokotala ambiri amapereka opioids kuti agone, kafukufuku umodzi wa maphunziro a zachipatala adapeza kusowa kwa umboni wa momwe amagwirira ntchito bwino. Mystakidou, et al., Mu ndemanga yawo ya mutu wakuti "Kuchiza kwakumva kosalekeza ndi opioids nthawi yayitali ndi zotsatira za kugona," ndemanga, "pali chidziwitso chodabwitsa cha deta pa zotsatira za opioids pa tulo."
Mu ndemanga ina, Schutte-Rodin, et. Al, anapeza kuti njira zamaganizo zochizira (CBT), yomwe ndi njira yaying'ono yomwe imathandizira anthu kuthana ndi ululu wawo (kapena mitundu ina), imakhala yogwira mtima popanda kuyenda ndi mankhwala ogona monga momwe mankhwalawa ankatengera nthawi yomweyo.
Olembawo akuwonjezera kuti mankhwala ndi CBT amagwirizanitsa zolinga zofananamo monga mankhwala: kulimbitsa ubwino wa kugona ndi kuchulukira, kukweza ntchito yanu yamasana, ndi kuwonjezera nthaŵi yogona ya nthawi yonse.
Zokhudzana:
- Nchiyani Chimachitika mu CBT Session?
- Kulandira ndi Kudzipereka Kuchiza (ACT) Kuthana ndi Ululu
- Kodi Muyenera Kutenga Thanzi la Zaumoyo pa Ululu Wako Wobwerera?
- Mmene Mungatetezere Kubwerera Kwanu Pamene Mudatuluka M'bedi
Yambani Kubwezeretsa Kugona Kwanu Tsopano
Uthenga wabwino mu zonsezi, malinga ndi Gawo la Sleep, ndilo kuti ngati mupanga kugona kukhala chinthu choyambirira ndipo mukulimbikitsidwa, mukhoza kubwezeretsanso mphindi makumi asanu ndi zitatu (36) zomwe munataya. Mitu Yogona Imapangitsa kuti munthu asakhale ndi khofi ndi mowa pafupi ndi nthawi yogona komanso agwiritse ntchito njira zotsitsimula.
Phunzirani za kuchepetsa kupanikizika kwa maganizo chifukwa cha kusowa tulo.
Zotsatira:
Mystakidou K1, Clark AJ, Fischer J, Lam A, Pappert K, Richarz U. Chithandizo cha ululu wopweteka ndi opioids nthawi yaitali komanso zotsatira za kugona. Kupweteka Kwambiri. 2011 May-Jun;
National Sleep Foundation. Ululu ndi Kugona. Webusaiti ya National Pain Foundation. Idakwanira Dec 2015 https://sleepfoundation.org/sleep-disorders-problems/pain-and-sleep
Saulo, Stephanie. Lembani Malonda a Mapiritsi Akugona Chifukwa Chodandaula. New York Times. Lachiwiri, February 7, 2006.