IBD Ingakhudze Mtengo wa Munthu ndi Mtundu Wogona
Sizodabwitsa kwa anthu ambiri omwe ali ndi vuto la m'mimba monga kawirikawiri kupwetekedwa mtima , matenda amodzi, kapena matenda opatsirana (IBD) kuti vuto lawo limakhudza kwambiri khalidwe ndi nthawi ya kugona kwawo. Kugona kungakhudzidwe ndi zizindikiro za malungo , kupweteka, kusautsika, kapena kuyenda mobwerezabwereza ku bafa.
Chifukwa Chake Kugona N'kofunika Mu IBD
Pakati pa mavuto ndi zofanana zokhudzana ndi matenda a m'mimba, kugona sikunganyalanyaze, ndipo nthawi zambiri.
Komabe, kugona ndi gawo lalikulu la thanzi labwinobwino. Mwinamwake nambala imodzi yomwe ikuthandizira kuti mugone kugona ndikutenga vuto la vuto lomwe likukhudza kugona. Komabe, kuchita ukhondo wabwino kumagona kungakhale kopindulitsa pokwaniritsa kugona kwa usiku wabwino kumeneku.
Zoipa za IBD zimagwirizana ndi kusowa tulo. Kafukufuku wasonyeza kuti kugona moyenera kwabwino kungakhale kusokoneza ubwera. Munthu yemwe ali ndi IBD akhoza kumverera bwino koma ayambe kuvutika ndi tulo kenaka chinthu chotsatira chimene chimachitika ndi chakuti IBD imayamba kukhala vuto kachiwiri. Akatswiri a IBD amavomereza kuti kugona kuyenera kukhala kofunika kwambiri, makamaka panthawi yomwe anthu akusowa mtendere kapena pamene ali pangozi yoti awonongeke. Izi zikutanthawuza kuthandizidwa pankhani yogona, zomwe zingabwere m'njira zosiyanasiyana.
Zizindikiro Za Chisokonezo
Kuthana ndi Matenda a Kugona Banda Brandon Peters, MD akufotokoza zizindikiro za kusowa tulo monga:
- Kuvuta kugona
- Kuvuta kugona tulo
- Kutopa kapena masana akugona
- Kusasamala kapena kulingalira
- Maonekedwe amasintha (kuphatikizapo nkhawa kapena kuchepa mphamvu kapena mphamvu)
- Kusokonekera kwa anthu kapena ntchito zapamwamba (kuphatikizapo zolakwa zowonjezeka kapena ngozi)
- Kuthamanga, kumutu, kapena m'mimba zizindikiro
Zifukwa za Insomnia
Kugonana kungakhale ndi zifukwa zosiyanasiyana, kuphatikizapo nkhawa; kupweteka; mankhwala; zovuta kudya; kugwiritsa ntchito caffeine, chikonga, kapena mowa; komanso kusowa zolimbitsa thupi.
Kusokonezeka maganizo ndi kupanikizika si zachilendo kwa anthu omwe ali ndi matenda aakulu ndipo amatha kugona ndi kugona movutikira. Zotsatira za mankhwala, makamaka ma steroids omwe amagwiritsidwa ntchito pochiza IBD , amatha kukhudza kugona.
Kudya kwambiri pafupi ndi nthawi yogona kungathandize kuphulika kwa usiku , kapena monga momwe zilili ndi IBD, imadzuka mwamsanga kuti agwiritse ntchito kusambira pakati pa usiku. Caffeine ndi chikonga ndizo zokondweretsa zomwe zingakupangitse kukhala maso. Kuchita masewera olimbitsa thupi kumatha kutopetsa thupi ndi kusintha ubwino wa kugona. Mowa poyamba kumwa mowa kumabweretsa tulo, koma pamapeto pake kumabweretsa kugona mofulumira komanso kusokonezeka.
Malangizo Othandizira Kugona Bwino
Gwiritsani ntchito malangizowo kuti mukhale ndi ubwino wokhala ndi ubwino wogona ndikudzipatsanso mwayi wabwino woti mugone tulo usiku:
- Anthu ambiri akulu amafunika kugona maola 7 mpaka 8 usiku, choncho pangani nthawi yokwanira yogona mu tsiku lanu
- Ngati mukugwiritsa ntchito steroids (monga prednisone), funsani dokotala wanu za kumwa mankhwala anu oyambirira masana (monga madzulo 4 koloko)
- Idyani chakudya chamadzulo cham'mbuyomo madzulo kuti muteteze zizindikiro zirizonse za kupweteka kwa mtima kuti musadzutse
- Onetsetsani kuti mukudya mowa wambiri, makamaka patsiku, ndipo pang'onopang'ono muwothetse ngati mukufunikira
- Siyani kusuta, osati kungoti muthandize tulo komanso kupewa kufooka kwa matenda a Crohn ndi kukhumudwa
- Pezani mtundu wina wa masewera olimbitsa thupi tsiku ndi tsiku, koma onetsetsani kuti mukuchita maola atatu (makamaka maola asanu kapena asanu) musanayambe kugona kuti musamangokhalira kulimbikitsidwa pamene mukugona
- Musamamwe mowa kuti muyambe kugona (ingakuchititseni kuti muthe msinkhu), musamamwe mowa mopitirira muyeso, ndipo musamwe mowa maola angapo musanayambe kugona
- Yesetsani njira zosangalatsa monga kusinkhasinkha kapena kupuma kwambiri, ngati muli ndi vuto logona
Zotsatira:
> Ananthakrishnan AN, Long MD, Martin CF, et al. "Kugona movutikira komanso kudwala matenda opatsirana kwa odwala omwe ali ndi matenda a Crohn ndi matenda a zilonda zam'mimba." Clin Gastroenterol Hepatol . 2013 Aug, 11: 965-971.
Belenky G. "Caffeine ndi Kugona." National Sleep Foundation 2013.
> Hashash JG, Ramos-Mitsinje C, Youk A, et al. "Kugona Kwambiri Ndiponso Kukhalapo Pakati pa Psychopathology Komwe Zimakhudza Kwambiri pa Kutopa Kwambiri Odwala Amene Ali ndi Matenda Opatsirana." J Clin Gastroenterol . 2016 Oct 21.
National Sleep Foundation. "Zakudya, Zochita Zolimbitsa ndi Kugona." National Sleep Foundation 2013.