Pamene Kugona kwa Mmawa Kuli Woipitsitsa Kuposa Kuzoloŵera
Ndi chinthu chimene mungakhale nacho m'mawa uliwonse mukadzuka-zomwe zimakukhudzani, chilakolako chofuna kuti musabwerere. Koma, ngakhale mutadzuka, mukhonza kumvabe groggy ndikukonzekera kugona. Izi zimatchedwa sleep inertia ndipo zingakhale zovuta kuwuka ndikugwira bwino ntchito.
Kugona mu inertia poyamba kunalongosola pakati pa oyendetsa ndege a US Air Force m'ma 1950.
Nthawi zambiri oyendetsa ndege ankangoyendetsa ndege, okonzeka kuchoka pang'onopang'ono. Zinapezeka kuti ngati oyendetsa ndegewa anali atagona phokoso, iwo akanadzuka ndi kupanga zophweka zosavuta, malingaliro awo adakalibe groggy kuyambira akugona.
Inertia imatanthawuza lingaliro mu fizikiki kuti chinthu chomwe chimatsutsana mwachibadwa chimasintha pa kayendetsedwe kake. Bwalo likugwera pansi pa phiri lidzapitirizabe kugwedezeka, ndipo wina akupumula amayesa kuti apumule, kupatula ngati mphamvu zina zigwiritsidwa ntchito kusintha kusintha kwawo. Pamene lingaliro la inertia likugwiritsidwa ntchito kugona, pamene inu muli mtulo, ubongo wanu ukangobwerera mwamsanga.
Zizindikiro
Chodabwitsa ichi chimabweretsa kufooka ndi kukhumudwa kwa maganizo ndi maganizo omwe angachitike mwamsanga atadzuka. Ngakhale ambiri a ife sitili magalimoto omenyana ndi ndege, tikhoza kukhala olephera pakupanga zisankho kapena kuchita zinthu zovuta.
Mwachitsanzo, zingakhale zovuta kuyendetsa galimoto bwinobwino m'mawa mwamsanga mutangomuka.
Tingakhalenso ndikumverera kovuta kwambiri. Ndipo chikhumbo cholimba chobwerera ku tulo chikhoza kuchititsa kuti izi zitheke, zomwe zimabweretsa zigonere zosagonjetseka.
Zimayambitsa
Zizindikirozi nthawi zambiri zimachitika mwadzidzimutsa kudzuka, makamaka kuchokera kuzama kapena pang'onopang'ono-kugona akugona mu gawo loyamba la usiku kapena pamene nthawi ya kugona sichikwanira.
Kugona mokwanira kungachititse kuti zikhale zovuta kudzuka, nayenso. Zingakhale zowonjezereka ngati kuwuka kumathera nthawi yambiri kusiyana ndi yachizolowezi, monga kuika alamu mofulumira kuti mupite ku eyapoti kukakwera ndege.
Zizindikiro zingapitirire kwa mphindi mpaka ola limodzi atadzuka. Ngakhale kuti sitingamvetsetse bwinobwino, lingaliro limodzi limasonyeza kuti kugona m'thupi kumayambitsidwa ndi kumanga kachipatala kamene kamatchedwa adenosine mkati mwa ubongo pamene sanagone REM zomwe zimayambitsa kugona.
Zingakhale zoipitsa muzogona za kugona monga kugona tulo komanso kuchepetsa kugona kwa matenda . Kugonana kofiira kumabweretsa ubwino wokhala ndi tulo ngati tulo tagawanika kuti tibwezeretse kupuma. Nthawi zambiri zimagwirizanitsidwa ndi kupopera, kuzizira kapena kuzizira, kuziwona kupuma, kupuma nthawi zambiri usiku, mano akupera, kusowa tulo monga kuwuka kwa m'mawa, ndi zizindikiro zina.
Kuchedwa kugona mofulumira matenda akudziwika ndi kusowa tulo ndi kuchedwa kwachibadwa kukwanitsa kugona kumayambiriro kwa usiku. Nthawi zambiri zimayambira achinyamata koma zingapitirire moyo wonse. Munthu wokhudzidwa sangagone mpaka 2 AM kapena mtsogolo. Ndipo, m'mawa, n'zovuta kuwuka. Izi zikhoza kukakamiza usiku wa nkhuku kuti ugone mkati ndipo kuyesayesa kulikonse kungakhale kopanda phindu.
Kugona mokwanira kungapangitse zizindikiro zina. (Kugwedeza kwa Idiopathic, kapena kugona kwa zifukwa zosadziwika, kungathandizenso kugona mu inertia).
Chithandizo
Ndikofunika kukulitsa zonse zogona kugona-kupeza nthawi yokwanira yogona kuti mukwaniritse zosowa zanu-komanso khalidwe la kugona. Ambiri akulu amafunikira maola asanu ndi awiri mphambu asanu ndi anayi akugona usiku kuti amve kupumula. Akulu achikulire amatha kugona pang'ono, mwina akusowa maola oposa asanu ndi atatu.
Matenda alionse ogona ogona, monga kugona kwa apnea, ayenera kuchitidwa bwino. Mankhwalawa amachititsa kuti anthu azigona mokwanira, zomwe zimachepetsanso kuchepa kwa m'mawa komanso kugona mofulumira.
Kuphatikizanso apo, anthu ena amapindula pogwiritsa ntchito alamu imene imadzutsa nthawi zambiri ndipo imadzutsa kudzuka pamene kuwala kochepa kapena kayendetsedwe kake kakudziwika.
Kuwonetsera kuwala kwa dzuwa kungakhale njira yowonjezereka yokweza kuti mukhale osangalala kwambiri. Zimathandiza kuyambitsa chizindikiro cha circadian. Monga njira yomaliza, mankhwala a caffeine ndi zina, monga mankhwala osokoneza bongo monga Nuvigil ndi Provigil, angathandize kulimbikitsa mmawa.
Mawu Ochokera
Ngati mukupitirizabe kukhala ndi vuto la kugonana, muuzeni dokotala wanu kuti mudziwe zambiri, kuphatikizapo kuyesa kugona. Ngati mwakhala mukupeza mpumulo wokwanira, kuthandizira matenda obisika ogona kungapereke mpumulo wochuluka womwe mukufunikira kuti mudzuke kumverera bwino.
> Chitsime:
> American Academy of Sleep Medicine. Mndandanda wa zovuta za kugona , 3rd ed. Darien, IL: American Academy of Sleep Medicine, 2014.