Kusagona Mwinamwake Pangani Kulimbitsa Thandizo Lothetsera Kugona
Ngati munayamba mwadzidzidzi pakati pa usiku, mwakhala mukukumana ndi vutoli lotchedwa "kuuka pambuyo pokugona," zomwe makamaka zimadziwika ndi kusinthasintha kwa WASO.
Dziwani zenizeni za WASO, zomwe zimakhudza ubwino wa kugona komanso anthu omwe angathe kuthandizidwa ndi ndondomekoyi yavutoli.
Momwe Ofufuza Amagwiritsira Ntchito WASO mu Maphunziro Ogona
Ofufuza zachipatala ndi ogwira ntchito zachipatala nthawi zambiri amagwiritsa ntchito mawu akuti WASO m'mabuku ogona pofuna kufotokozera nthawi yomwe mayeso akhala akuyambiranso atayamba kugona komanso asanayambe kuuka.
Mwachitsanzo, munthu akhoza kugona pa 11:30 madzulo ndikudzidzimutsa kuti agone tulo 2:30 m'mawa ndikukhala tcheru mpaka 3:45 m'mawa ndikuwombera.
Mwinamwake munthuyo adadzuka kuti agwiritse ntchito kusambira koma sanagonerenso mwamsanga atangomaliza, kapena mwinamwake anadzutsa chifukwa anali wotentha kapena wodera nkhaŵa zokhudzana ndi zomwe zinachitika tsiku lomwelo kapena kuti akuyembekeza kuti apite tsiku lotsatira. Atadzuka pakati pausiku, munthuyo agona tulo ndipo amadzuka bwino pa 6:30 m'mawa kuti tsiku liyambe.
Ngati izi zidachitika mu phunziro la kugona, munthuyo akanauzidwa kuti WASO yake inali ora limodzi ndi mphindi 15 usiku womwewo.
Chifukwa adadzuka pakati pa usiku, pomalizira pake anapeza maola asanu ndi mphindi 45. Izi ndi zochepa kuposa mfundo za National Sleep Foundation zomwe akuluakulu a zaka zapakati pa 26 ndi 64 amapeza maola asanu ndi awiri mpaka asanu ndi awiri usiku.
Chotsatira chake munthu amene anakhalapo kwa oposa ola limodzi usiku sangawone kuti ali ndi mphamvu ndipo amatsitsimutsidwa pakukweza zabwino koma otopa ndi opusa.
Ndi Anthu Ambiri Otani Amene Angathe Kukhala nawo WASO?
Anthu omwe ali ndi vuto loti agone, amatha kukhala ndi WASO. Anthuwa angadwale matenda okhudza kugona monga kugona kwa mpweya kapena kusowa tulo kapena matenda monga matenda osabisala, nyamakazi, kapena matenda a mtima.
Azimayi omwe amadzuka usiku akhoza kusintha kusintha kwa mimba chifukwa cha mimba kapena kusuta.
Ena amene amadzuka usiku akhoza kukhala ovuta kugona usiku wonse popanda ulendo wopita ku bafa. Anthu achikulire nthawi zambiri amakhala ndi vutoli, monganso anthu omwe ali ndi matenda osiyanasiyana. Kugonana ndi matenda obisala ndizofala chifukwa cha nocturia iyi. Anthu omwe akuvutika ndi nkhawa kapena amene akukumana ndi zovuta panyumba kapena kuntchito angakhalenso ovuta kugona usiku wonse.
Kuchiza WASO ndi Kuletsa Kuletsa
Chifukwa chakuti WASO imapangitsa kuti asagone mokwanira , kapena nthawi imene wagona akugawidwa ndi nthawi yonse yogona, ndikofunika kuthana ndi vutoli, ngati n'kotheka. Kwa iwo omwe ali ndi kusowa tulo, WASO akhoza kupitsidwanso bwino ndi mankhwala otchedwa kulepheretsa kugona , mtundu wa mankhwala okhudza khalidwe. Izi zimathandiza kuti muzigwirizana bwino ndi nthawi yogona pabedi, kapena kugona tulo, zomwe zimasiyanitsa ena ndi msinkhu.
Odwala kusowa tulo omwe amagwiritsa ntchito ntchito yolepheretsa kugona kuti athetse kugona kwawo. Choncho, sadzilola okha kuti azigwiritsa ntchito maola ambiri akukwera ndi kugona. M'malo mwake, amachoka pa kama atatha maminiti 15 akuwuka ndikupita ku chipinda china mpaka atakonzeka kugona.
Izi zimathandiza kukonza chikhalidwe komanso kumachepetsa kugona kapena kuganizira za kugona. Odwalawa angathenso kugona malo ogona kuti alembe nthawi imene amagona, akuuka, ndipo amagona pabedi. Kusintha kumeneku kungaphatikizidwe ndi chithandizo cha chidziwitso cha matenda obisala (CBTI) , chithandizo choperewera cha matenda osagona.
Mawu Ochokera
Ngati mukuganiza kuti mukugwiritsira ntchito nthawi yambiri kuti mugalamuke usiku, funsani dokotala wanu wogona kapena dokotala wogona kuti awonetsetse njira zabwino kwambiri zothetsera vutoli kapena kudziwa ngati chithandizo chamankhwala, mankhwala osokoneza bongo kapena chizoloŵezi cha moyo zikhoza kukhala chinthu.
Kusintha kosavuta kungakuthandizeni kuti mukhale ogona bwino komanso kuchepetsa nthawi imene mumadzuka usiku.
> Chitsime:
Kryger, MH et al . "Mfundo Zothandiza Pogona Mankhwala." Elsevier , edition la 6, 2017.