Nights Zosalala pa & Pambuyo Pathandizidwa
Yatha nthawi ya 11pm. Watopa. Mukuganiza kuti mukhoza kugona. Iwe umagona pabedi, umamva tulo, ndiyeno popanda kukuchenjeza iwe uli maso kwambiri. Pambuyo pa ola la kuyesa kugona, mutaya, nyamukani ndi kuyamba kuyendayenda panyumba, kuyang'ana TV, kuyesa kuŵerenga, kapena kuyesa ukonde kuyesera kuti mutuluke mutu wanu ndi kuthawa malingaliro anu. Mumayambiranso kugona m'mawa kwambiri ndikuyamba kugona maola angapo.
Mwinamwake vuto lanu lagona ndilosiyana. Iwe ulibe vuto kuti ugone; vuto lanu ndikugona. Mumadzuka m'mawa kwambiri, mutangotha maola ochepa chabe. Nthawi zina mumatha kubweranso ola limodzi kapena kuposa, koma nthawi zina simungathe.
Izi sizili zochitika zosayembekezereka; Kuyamba kukhala chizoloŵezi chokhazikika kwa inu kuyambira pamene mukudwala khansa ya m'mawere. Zimakulepheretsani tsiku lotsatira, ndipo nthawi zina zimakwiyitsa. Kugonana kwa khansa ya m'mawere yako ikukhala njira ya moyo. Sili wathanzi; Zimakuvutitsani inu mwathupi ndi m'maganizo.
Ngati mukudziwona nokha m'mafotokozedwe apamwamba, simuli nokha. Kugonana kuli kofala pakati pa odwala matenda a khansa ya m'mawere komanso omwe amaliza mankhwala.
Odwala ambiri omwe amalandira mankhwala a chemotherapy amavutika kugona pamene akuchiritsidwa. Kuchiza mankhwala kungachititse kuti asayambe kugona. Ululu, nkhawa, kupsinjika maganizo, ndi mankhwala ena angayambitsenso kusowa tulo.
Mankhwala otchedwa hormone, omwe atengedwa kwa zaka zisanu mpaka 10 mutatha kumwa mankhwala kuti achepetse chiŵerengero cha kubwereza, amadziwika kuti amachititsa kuti asagone.
Kusintha kwa thupi chifukwa cha opaleshoni yanu kungakulepheretseni kugona kapena kugona, komanso kutentha ndi kutentha kwa usiku, zomwe zimakhala ndi zotsatira za mankhwala opatsirana a hormone.
Malinga ndi kafukufuku woperekedwa ku Oncology Nursing Society (ONS) 40th Annual Congress 2015, pafupifupi 75 peresenti ya odwala khansa ya m'mawere amakumana ndi mavuto a nthawi yayitali.
Kusokonezeka maganizo ndilo vuto lalikulu la kusowa tulo. Kuzindikira kwa khansa ya m'mawere ndi kuchiritsidwa ndi kusintha kwake-kochepa komanso kwa nthawi yayitali-ndiko chifukwa chachikulu cha nkhawa kwa ambiri a ife. Nthaŵi Yogona, pamene palibe zododometsa, nthawi ndi nthawi imene sitingathe kukhumudwitsa. Ngati mwatengedwa kumene, khansa ya m'mawere imakhala chinthu chomaliza m'maganizo mwanu usiku uliwonse komanso chinthu choyamba mukamaganizira.
Kusamalira Insomnia Yanu
Yambani kuyendetsa kugona kwanu mwa kuyankhula ndi anu oncologist kuti mukambirane zomwe zingayambitse kugona kwanu. Adzafuna kuthana ndi matenda monga kupweteka, kutentha, kunyezimira, ndi kupsinjika maganizo kuti aone ngati izi zidzakuthandizani kuti mugone tulo tosangalatsa.
Ngati kugona kwanu kukupitirira, mukhoza kupatsidwa mankhwala omwe amayamba kukhala amphamvu ndipo akhoza kukhala owopsa ngati mukumwa mankhwala ena. Mutha kudzisungulumwa tsiku lotsatira chifukwa cha kumwa mankhwala osokoneza bongo. Palinso chiopsezo chokhala wodalira. Mankhwalawa amatanthauza kufupika, osagwiritsa ntchito nthawi yayitali.
Mankhwala osagwiritsidwa ntchito osagwiritsidwa ntchito omwe mungagule pamsika angayambitsenso mavuto. Ambiri mwa mankhwalawa ali ndi antihistamines, zomwe zimapangitsa munthuyo kuwaona akugona, koma amachititsanso kuti agone tsiku lotsatira.
Zothandizira kugona zitsamba, zomwe zimapezekanso pa tsamba, monga melatonin, kava-kava, ndi valerian zimagwiritsidwanso ntchito ndi ena omwe akugona tulo. Popeza sakufunikira kukwaniritsa miyezo yovomerezeka ya boma ya mankhwala ochiritsira, sadziwa pang'ono za zotsatira zake, komanso momwe angagwiritsire ntchito mankhwala kapena mankhwala omwe amachititsa mankhwalawa.
Musanayambe kumwa mankhwala kapena kuwonjezera mankhwala, pazifukwa zina, onetsetsani kuti mukuyankhula ndi dokotala wanu kuti muwone kuti simungathe kuchepetsa mphamvu yanu ya chemotherapy kapena mankhwala a mahomoni.
Pali zinthu zophweka, zothandiza zomwe mungayesetse kukonza tulo lanu lomwe silikusowa mankhwala:
- Kuchita masewera olimbitsa thupi tsiku lililonse; onetsetsani kuti muime maola atatu musanagone.
- Imwani zakumwa zokha za khofi.
- Pewani chakudya chokwanira masana.
- Asanayambe kumwa mowa, zakumwa zasufi, monga mkaka wofewa kapena tiyi.
- Pewani kumwa mowa kwa maola angapo musanagone.
- Pitirizani kuperewera masana, choncho mwatopa ndipo mwakonzeka kugona usiku.
- Imwani mankhwala opweteka nthawi yomweyo usiku uliwonse.
- Tengani madzi osamba asanagone.
- Valani zovala zolemera, zovala zabwino usiku.
- Sungani malo ogona bwino.
- Musayang'ane TV pa kama musanayese kugona.
- Sungani chipinda chogona.
- Werengani buku.
- Mverani nyimbo.
- Sinkhasinkha.
Pa khansa yanga yoyamba ya m'mawere, pamene sindinagone, ndimadzuka, ndikupita pakompyuta yanga ndikulemba chilichonse chomwe chinali m'maganizo mwanga mpaka nditatopa kwambiri kuti ndisathenso kulemba. Zolembazo zinandipatsa kwinakwake kupita ndi nkhawa zanga. Nditatha, ndikudzipangitsa kuti ndiwerenge zomwe ndinalemba nditagona ndikuyesa kupeza mayankho a mafunsowa. Izo zinagwira ntchito; Ndikhoza kubwerera kukagona.
Kulowa gulu lothandizira khansa ya m'mawere kunathandizanso kuchepetsa kugona kwanga usiku. Ngati simukumverera bwino pakapita kuchipatala, gulu lothandizira pa intaneti kapena telefoni lingathandize kwambiri kuchepetsa nkhawa ndi malingaliro anu odzipatula.
Ngati kugona kwako kumapitirizabe kuthetsa zifukwa zomwe zimayambitsa, monga ululu, pali njira zina zopanda mankhwala zomwe zimakhala ndi zotsatira zothandiza kuti kuchepetsa vuto la kugona, kuphatikizapo:
- Kupereka uphungu, komwe kawirikawiri kumawunikira kuchipatala komwe katswiri angakuthandizeni kuthana ndi vuto la matenda a khansa ya m'mawere. Uphungu ukhoza kuchitidwa payekha kapena pagulu.
- Thandizo la Stimulus ndi mankhwala omwe akugwiritsidwa ntchito pokonza ndondomeko yogona ndi kuwuka. Izi zikuphatikizapo:
- Kukhazikitsa chizoloŵezi musanagone komwe kungakuthandizeni kugona ndi kugona. Zimapangitsa kuti musankhe kugona pokhapokha mutagona. Ngati, mutatha mphindi 20 mutagona, mukhala maso kapena simungabwererenso mukamadzuka, mudzuke ndi kubweranso mukangomva tulo.
- Muyenera kudzuka nthawi yomweyo tsiku lililonse. Ngati mukufuna kupitako, musapitirize kupitanso kwa mphindi makumi atatu, osadutsa 3 koloko madzulo.
- Muyenera kuganizira bedi lanu kokha chifukwa cha kugona ndi kugonana. Kuonera televizioni, kudya, kapena kuŵerengera pabedi sichikuonedwa kuti ndi koyenera kugona.
- Nthawi yanu yogona ikuyenera kukhala yochepa nthawi yokhala. Kulepheretsa nthawi yogona kumapangitsa kuti munthu asagone tulo tofa nato, zomwe zimachititsa kuti agone bwino kwambiri.
- Thandizo lokhalitsa ndilokulingalira njira zamakono ndi zinthu zomwe zimabweretsa minofu yotsitsimula. Njira zingaphatikizepo:
- Biofeedback, yomwe imaphunzitsa odwala kuti athetse vuto la minofu, kuthamanga kwa magazi, kapena kuthamanga kwa mtima ndi zina. Amagwiritsidwa ntchito ngati njira ina kwa mankhwala kwa nkhawa.
- Ambiri aife tikhoza kupindula ndi maphunziro opanga zosangalatsa osadziwika omwe nthawi zambiri amapezeka pa chithandizo cha mankhwala omwe amaperekedwa ndi wodwala wotsitsimutsa yemwe amagwira ntchito ndi odwala khansa. Malo ammudzi amapereka makalasi mu njira zosangalatsa zimene mungachite nokha. Mungapeze kupuma kwambiri, kutambasula, ndi kusinkhasinkha kungakuthandizeni kuti mukhale osangalala. Nthawi yochezera, monga kukodzera kapena quilting, ikhoza kukutsitsimutsani musanayambe kugona.
- Mankhwala Ozindikira Amamuthandiza munthuyo kuti asadziŵe kuganizira za kugona ndi kugona tulo komwe kungakhale mbali ya nkhawa chifukwa cholephera kugona. Zikhulupiriro zoterezi zingaphatikizepo zosafunikira kwenikweni za kugona ndipo zimapangitsa kuti munthu asamangogona mokwanira. Zoonadi, vuto la kukumbukira lingayambidwe ndi zotsatira za mankhwala opatsirana, makamaka chemotherapy ndi mankhwala opweteka komanso kuwonongedwa kwa kugona.
Muyenera kugona kuti muchiritse ndikugwira ntchito m'maganizo komanso mwathupi. Chilichonse chomwe chimachititsa kuti musayambe kugona, funsani.
Zotsatira:
National Sleep Foundation, National Cancer Institute - Kuvutika Kwogona
Zizindikiro za Kugona Kosaoneka Kumapangitsa Osowa Mgonero Amapulumuka pa Khansa ya M'bwere. Joyce Pagan, pa 25 April, 2015.