Kuchiza Kwabwino Kwambiri Chifukwa cha Kugonana, Kuvutika Kwambiri kwa Zima
Ngati mwalangizidwa kuti mugwiritse ntchito bokosi lowala kuti mukhale ndi chithandizo chothandizira kuti muwonetsetse kuti mukudwala matenda osokoneza bongo kapena matenda osokoneza bongo (SAD), mukhoza kudabwa kuti mungagwiritse ntchito bwanji bokosi lowala. Kodi kuwala kungapangitse bwanji kugona tulo ndi kugona kwa m'mawa zomwe zimachitika usiku wa zikopa kapena kupsinjika kwachisanu kumapeto kwa kumpoto? Phunzirani za kugwiritsidwa ntchito bwino kwa bokosi lowala, ndi nthawi yanji komanso mphamvu ya mankhwala ndizovuta kwambiri, ndi njira zomwe zingagwiritsidwe ntchito ngati kuwonetsekera ku dzuwa lachilengedwe.
Bwino Lowala Babokosi Gwiritsani Ntchito Phototherapy
Pali njira zingapo zomwe zingapezeke mabokosi owala ndikusankha woyenera kuti atenge kafukufuku. Ndikofunika kusankha bokosi lowala lomwe limapatsa kuwala kosachepera 10,000 muzitsulo zonse. Kuwala kwa buluu kumawoneka kofunikira kwambiri kusinthitsa machitidwe a tulo, ndipo zipangizo zina zimaganizira za kutalika kwake.
Pothandizira chithandizo ndi bokosi lowala, maso anu ayenera kukhala otseguka. Ndi bwino ngati kuwala kuli kosaoneka ndi maso. Phindu la bokosi lowala limapezeka pambali pa masomphenya athu. Izi zikutanthauza mmalo moyang'ana mwachindunji mu bokosi lowala, kuliyika kumbali ndikuyang'ananso kumbali ina. Mutha kudya chakudya cha m'mawa, kutsuka mano, kuwonerera TV, kugwiritsa ntchito kompyuta yanu, kapena kuwerenga pamene mukugwiritsa ntchito kuwala.
Ngati mumakhala ndi chizoloŵezi cha usiku wa chimfine ndi kuchedwa kwa matenda a kugona, mudzafuna kupeza kuwala kumeneku mutadzuka m'mawa.
Kuunika Kwakuya Kungasinthidwe Malingana ndi Chikhalidwe
Ndibwino kuti muyambe ndi gawo limodzi la mphindi khumi kapena khumi ndi limodzi (15) kuti muwonetseke kuwala tsiku ndi tsiku mukadzuka. Mabokosi ena owala amabwera ndi timer kuti athandize kusamalira magawo anu. Izi zikhoza kuwonjezeka pang'onopang'ono mpaka mphindi 30 mpaka 45 patsiku, malingana ndi momwe mumayankhira.
Anthu ambiri amagwiritsa ntchito bokosi lowala kwa mphindi 15 mpaka 30 tsiku lililonse ndikudzuka ndipo nthawi zambiri amawona kuyankha kwa milungu ingapo.
Circadian Disorders
Kwa omwe ali ndi ndondomeko yolepheretsa kugona kuchokera ku chizungulire cha circadian, kugwiritsira ntchito bokosi lowala kungakhale kothandiza kusinthitsa tulo tanu ku nthawi yofunikila.
Mwachitsanzo, ngati mukugona mochedwa kwambiri ndipo mukugona mokwanira kapena mukugona mokwanira (chizindikiro cha kuchedwa kwa matenda a kugona ), muyenera kugwiritsa ntchito bokosi lowala m'mawa. Izi zimakhudza anthu 10% ndipo nthawi zambiri zimayambira achinyamata.
Ngati mukugona mofulumira kwambiri ndipo mutadzuka musanakonde (chizindikiro cha matenda apakati a kugona ), bokosi lowala lingagwiritsidwe ntchito madzulo.
Ngati zogwira mtima, mankhwala awa adzakhala moyo wonse.
Kusokonezeka kwa Nyengo Zakale
Kusokonezeka kwa nyengo, kapena kupsinjika kwa nyengo yachisanu, kudzayankha bwino koposa kugwiritsa ntchito "kuwala kokondwa" m'mawa. Pankhani ya SAD, mankhwalawa ayenera kupitilizidwa mpaka nthawi yomwe kuwala kwa dzuwa kumakhala koyambirira, nthawi zina kumapeto kwa nyengo. Ngati izo ziri zogwira mtima, anthu omwe ali ndi SAD angafunike chithandizo chamoyo wonse kupatula miyezi yozizira.
Mankhwala owala amakhala ndi zotsatira zochepa kwambiri ndipo nthawi zambiri amalekerera.
Ngati zizindikiro zanu zikupitirira, mungafune kuonjezera kuwirikiza kawiri patsiku. Zimalimbikitsidwa kuti musadutse mphindi 90 pa tsiku, komabe.
Mawu Ochokera
Mwinanso, taganizirani kupeza kuwala kwa dzuwa m'mawa pomwe mutadzuka. Ndi bwino kupeza mphindi 15 mpaka 30 kutsegula pang'ono atangomuka. Izi ndizothandiza makamaka ngati mutha kuchita izi mwa kutuluka panja, koma izi zingakhale zovuta mu miyezi yozizira kumadera ena akumpoto.
Ngati muli ndi mavuto opitilirapo, mungafunikire kupitilira kafukufuku ndi dokotala wanu ndi njira zina zothandizira mankhwala kuphatikizapo kugwiritsa ntchito mankhwala kapena mankhwala, kotero yesetsani kupeza thandizo limene mukusowa.
Ngati mukuvutika maganizo kwambiri ndipo muli ndi maganizo odzipha, funsani njira yopezera chitetezo cha kudzipha pa 1-800-273-8255.
Zotsatira:
Chesson, AJ et al . "Yesetsani kugwiritsa ntchito njira zothandizira pakuthandizira matenda okhudza kugona." Makhalidwe Okhazikitsa Komiti, American Academy of Sleep Medicine. Kugona . 1999; 22: 641.
Eastman, CI ndi al . "Kuwala kowala bwino kwa nyengo yozizira: kuyesedwa kosungunula malo." Arch Gen Psychiatry. 1998; 55: 883.
Golden, RN et al . "Kugwiritsa ntchito mankhwala othandiza pakuthandizira matenda a maganizo: kubwereza komanso kusanthula umboni." Am J Psychiatry. 2005; 162: 656.
Terman M et al . "Kuyesedwa kwachidziwitso kwa kuwala kofiira nthawi ndi ionization yoipa kuti athetse chisokonezo chachisanu." Arch Gen Psychiatry . 1998; 55-875.