Mukhoza kugwedezeka mofulumira, kugona kwambiri, kumakhala nthawi iliyonse, ndi kugona kulikonse. Mutha kudziona kuti ndinu ogona. Koma, ngakhale zikhoza kuwoneka zosamvetsetseka, kutha kugona mwamsanga kungakhale chizindikiro cha matenda ogona .
Kodi Kugona Kumachitika Bwanji?
Choyamba, ndikofunika kumvetsetsa momwe timakhala tulo. Kumverera kwa tulo kumabwera chifukwa cha kusungunuka kwa mankhwala mkati mwa ubongo wotchedwa adenosine .
Kupyolera mu ntchito yogwiritsira ntchito mphamvu ndi kagayidwe kake kamene kamapezeka mwaukitsidwa, pang'onopang'ono magulu a adenosine amakula. Choncho, kugona kumakula tikamakhalabe maso.
Kenaka, njira yogona imatha kuchotsa mankhwalawa kuchokera mu ubongo wathu kudzera mu njira ya mimba. Ndipo, chifukwa chake, tikadzuka m'mawa, mazenera a adenosine-ndi kugona-ndi otsika kwambiri ndipo timatsitsimutsidwa.
Koma, pamene muli maso, ma adenosine anu akupitiriza kuwuka, kupanga chodabwitsa chotchedwa homeostatic sleep drive. Izi nthawi zina zimatchedwa kuti kugona kapena kugona tulo .
Mwachitsanzo, ngati muli maso kwa maola 30 okha, kumapeto kwa nthawi imeneyo mudzakhala ogona kwambiri, kugona tulo, kugona kwambiri, ndipo mukhoza kugona nthawi yayitali kuposa momwe mungakhalire. Pano, mndandanda wa adenosine umakhala waukulu kwambiri ndipo umakakamiza iwe kugona.
Mofananamo, ngati mutakhala mochedwa usiku, mutagona nthawi yogona, mudzagona mofulumira chifukwa ma level adenosine awonjezeka.
Koma, chimachitika ndi chiani pamene maguluwa akuoneka kuti ndi okwera kwambiri?
Kodi Mumafulumizitsa Motani Kuti Musagone?
Nthawi yomwe zimatengera kugona zingakhale zovuta kuweruza ndi munthu amene akugona. Izi ndi chifukwa cha zinthu zingapo.
Chimodzi mwa zovutazo ndikuti kukumbukira sikungasunge nthawi imene mumathera.
Zotsatira zake, mungamve ngati mukugona mofulumira kuposa momwe mukuchitira chifukwa simukumbukira mphindi zofulumizitsa zomwe simunalembedwe mukumbuyo kwanu kwa nthawi yaitali zisanawonongeke kwamuyaya.
Kuika malire kumbali inayo, malo ochepetsetsa kwambiri, otchedwa siteji yoyamba, ndiyo dziko loyambirira lolowa. Amatanthauzira molakwika kuti ali ogalamuka ndi anthu oposa theka la anthu omwe amaukitsidwa. Choncho, mukhoza kumverera ngati mwakhala maso nthawi yayitali ngakhale mutalowa mkati (ndipo mwinamwake mwamsanga mukugona). Nthawi yomwe imatengera kusintha kuchokera kuuka mpaka kugona imatchedwa kuphulika kumeneku .
Njira yokhayo yotsimikiziranso nthawi imene imatenga nthawi yogona ndiyo ndiyeso ya magetsi a ubongo. Izi zimachitidwa ndi electroencephalogram (EEG) monga gawo la phunziro la kugona, lotchedwa polysomnogram . Ma electrode amaikidwa pa scalp kuti ayese mafunde a ubongo.
Kuyamba kwa tulo kumachitika ndi kutayika kwa maonekedwe a minofu ndi kuchepetsa mafunde a magetsi, otchedwa theta ntchito . Mafunde a Theta, mwa kutanthauzira, amachitika pa liwiro la maulendo anayi mpaka asanu ndi atatu pamphindi (hertz). Poyerekezera, ubongo wochenjera udzakhala ndi mafunde amphamvu oyendetsa kawiri kawiri.
Choncho, munthu amene ali pa malo ovuta kwambiri ogona sadziwa kanthu ndipo samvera zokhudzana ndi chilengedwe.
Kawirikawiri, munthu wamba amene sagona mokwanira ayenera kugona mu mphindi zisanu kapena zisanu. Ngati kumatenga mphindi 20 mpaka 30 kugona, izi zikhoza kukhala chizindikiro cha kugona .
Ngati kugona kumakhala maminiti osachepera asanu, izi zikhoza kukhala chizindikiro cha kugona. Munthu woteroyo akugona mofulumira kwambiri! Kungakhale chizindikiro cha kugona mokwanira kapena kuti vuto la kugona lingasokoneze khalidwe la kugona.
Kodi N'chiyani Chimayambitsa Kugona Kwambiri?
Chifukwa chodziwika kwambiri cha kugona ndi kusowa tulo .
Ngati simukupeza nthawi yokwanira yogona kuti mupumule ndikuchotsa adenosine yomwe yasonkhanitsa, mudzagona mofulumira.
Munthu wamba amafunikira kugona kwa maola oposa asanu ndi atatu okha, koma pali anthu ena omwe akusowa zosowa kapena zochepa. Ngati mumagona mofulumira, muzitha, muzichita mosadzidzimutsa, kapena mugone nawo kumapeto kwa sabata, izi zikhoza kukhala zisonyezo kuti muli m'tulo. Kuwonjezera nthawi yanu pabedi kungakhale kotheka kuthetsa ngongole yanu yogona ndikulolani kugona pang'ono pang'onopang'ono.
Ngati kugona kuli kosafunikira, izi zingathandizenso kugona msanga kwambiri. Chifukwa chofala kwambiri cha kugona tulo ndi kugona kwa kugona . Mu chikhalidwe ichi, chomwe nthawi zambiri chimagwirizanitsidwa ndi kupopera kofuula, kupuma kumasokonezeka ndipo kumatsogolera kuukitsidwa nthawi zambiri ndi kuwuka usiku. Zimagwirizanitsidwa ndi zizindikiro zina, komanso, kuphatikiza mano akupera ndi kupita ku bafa usiku. Mwamwayi, alipo mankhwala othandiza omwe angathe kubwezeretsa kugona.
Ndiponso, pali mavuto ena ogona omwe angapangitse tizidutswa usiku. Njira ina ndiyo kuyenda kwa miyendo nthawi ya usiku, yomwe ingakhale yogwirizana ndi matenda osapumitsa miyendo . Kugonana kwakukulu kungagwirizanenso ndi kuphulika kogawanika mu vuto lachiwerewere , matenda omwe kusintha kwadzidzidzi kumatha kuchitika. Pamene kuyezetsa sikuwulula chifukwa cha kugona kwambiri, nthawi zina amatchulidwa kuti idiopathic hypersomnia.
Kuyesera Kwambiri Kugona
Njira yosavuta yothetsera tulo ndikutsiriza mafunso omwe amati Epworth akugona . Maphunziro apamwamba, makamaka pamwamba pa 10, akugwirizana ndi kuwonjezeka kwa kugona. Kuyesedwa kwina kungaphatikizepo phunziro labwino la kugona monga tafotokozera pamwambapa.
Kafukufuku wina wotchedwa test multiple latency test (MSLT) nthawi zina amagwiritsidwa ntchito poyesa kugona mozama komanso kuthekera kosalekeza. MSLT ili ndi mwayi wopita kwa mphindi makumi awiri ndi awiri pa tsiku lililonse.
Pa MSLT, zimaonedwa kuti si zachilendo ngati nkhaniyo imagona maminiti osachepera asanu ndi atatu ndipo ngati mukuyamba kuyenda mofulumira (REM) mukugona mu mwayi umodzi kapena kuposera. Chotsatira ichi chikuwonetseratu kuti munthu akudwala matenda osokoneza bongo.
Mawu Ochokera
Kugona m'kati mwa mphindi zisanu mpaka 15 zikuwoneka bwino. Koma, ngati mwatuluka mwamsanga pamene mutu wanu ukugunda mtolo, mungafunike kuyang'ana momwe mukugona. Ngati mumagona mofulumira kwambiri, nthawi ingakhale yopita kukaonana ndi katswiri wogona kuti mugone bwino.
Chitsime:
Kryger, MH et al . "Mfundo Zothandiza Pogona Mankhwala." Elsevier , edition la 6, 2017.