Kujambula Pogwiritsa Ntchito Magalasi Kumapangitsa Matenda a Circadian ndi Mavuto a Maganizo
Magalasi opangira kuwala amawoneka pang'ono, akuwombera pamaso ndi nkhope. Mwa njira zina, iwo ali. Koma mankhwala opatsirana omwe amaperekedwa kudzera m'magalasi amadaliranso pa sayansi yomwe ndi yakale ngati nthawi.
Kugwiritsa ntchito magalasi othandizira kuwala kungakhale kothandiza kuthetsa vuto la circadian ndi vuto la kugona ngati matenda a nyengo (SAD), kusowa tulo, ndi kupopera.
Iwo angapereke mphamvu yowonjezera m'mawa mmawa. Kodi magalasi ochepetsa kuwala amathandiza bwanji ndipo ndi abwino kwa inu? Phunzirani za phototherapy, nyimbo zozungulira, komanso kuunika kwa magetsi operekedwa kudzera m'magalasi chifukwa cha zinthu zambiri.
Kodi Chithandizo Chowala N'chiyani?
Thandizo lowala, kapena phototherapy , ndilo kugwiritsa ntchito kuwala pofuna kuchiza matenda. Zingakhale zothandiza kuthana ndi mavuto omwe amabwera pamene chizunguliro cha mkati chimasokonezedwa ku chilengedwe cha kuwala ndi mdima. Izi zingakhudzire luso lanu la kugona, kutulutsa mahomoni kuphatikizapo melatonin, komanso ngakhale m'maganizo ndi magetsi.
Thandizo lamakono lingakwaniritsidwe ndi kutuluka kwa dzuwa nthawi. Mwamwayi, kukhala kumtunda wa kumpoto kumapangitsa kuti izi zikhale zovuta mu miyezi yozizira. Nthawi zina, chitsimikizo cha kuwala chingakhale chofunika.
Pali zochitika zina zamankhwala zomwe zimayankha bwino kwambiri kuchipatala, koma zimaperekedwa motani?
Bokosi Loyera Kulimbana ndi Magalasi a Kuwala
Kalekale, mabokosi owala ankagwiritsidwa ntchito popereka chithunzi. Poyambirira kwambiri, teknoloji yakhala yotsegula kwambiri. Ndipotu, palinso magalasi angapo omwe amatha kugwira ntchitoyi.
Ayo
Magalasi ochepa kwambiri alipo $ 299 kuchokera ku Ayo.
Ndi pulogalamu yophatikizidwa bwino, ndizotheka kupanga pulogalamuyo podziwa zokhudzana ndi makhalidwe ogona komanso moyo. Kuwala, nthawi, ndi nthawi ya chithandizo zimasiyanasiyana malinga ndi njira ndi cholinga. Kukulitsa mphamvu, kuchepetsa kugona kwa kugona, kumenyana ndi kupopera komanso kusintha nthawi yatsopano. Pali zina zomwe zimapangidwira kusintha nthawi yomwe amagwiritsira ntchito. Magalasi amakhala omasuka, ali ndi mawonekedwe ofanana ndi apamwamba omwe sagwirizana nawo. Zimakhala zosavuta kulipira magalasi mwa kuziyika podisi yooneka ngati mapiritsi omwe amagwirizanitsa ndi kompyuta ndi chingwe cha USB.
Luminette
Pogwiritsa ntchito mtengo wamtengo wapatali, ganizirani magalasi othandizira a Luminette. Kwa $ 199 (kugula), kapena $ 39 (mayesero), teknoloji yofananamo imagwiritsidwa ntchito popereka mankhwala othandiza mwachindunji m'maso. Mosiyana ndi bokosi lamakono, lomwe lingapangitse 10,000 lux kuti likhale lothandiza, kuwala kobiriwira kumaso kumachititsanso chithandizo chimodzimodzi ndi mphamvu yochepa. Pali magulu atatu amphamvu omwe amaperekedwa: 500, 1000, ndi 1500. Magalasi enieniwo ndi aakulu, omwe ali pamwamba pa maso. Ndibwino kuti agwiritse ntchito kwa mphindi 30 tsiku lililonse kuti apindule kwambiri.
Onetsani nthawi
Kulipira mtengo wa $ 199, Re-Timer amapereka kuwala kwa buluu ndi maso kuti cholinga cha phototherapy.
Zomwe zinapangidwira kuti ziwononge maso, magalasi awa anapangidwa ku yunivesite yomwe ili ndi zaka 25 zafukufuku. Ndikoyenera kuti magalasi agwiritsidwe ntchito kwa mphindi 60 tsiku ndi tsiku, motalika kwambiri ntchito zitatuzo.
Makhalidwe Amene Amayankha Kuwala
Mankhwala a circadian a thupi amakhudzidwa ndi kuyang'ana ku kuwala kwa buluu. Mbali imeneyi ya kuwala kwapadera ikupezeka dzuwa lonse. Zingakhalenso zosungulumwa ndipo zimaperekedwa pamunsi mwazomwe zimakhala zofanana.
Mavuto ena amachitapo kanthu pakuthandizira mankhwala operekedwa kudzera m'magalasi owala.
- Matenda a nyengo yowonongeka (SAD) -Kunanso kudziwika kuti chisokonezo cha nyengo, SAD imapezeka nthawi yomwe kusowa kwa kuwala kumabweretsa kukhumudwa. Zingakhale zogwirizana ndi kuwonjezereka kugona, kusowa chiyeso ndi kudzipatula, komanso kusintha kwa njala ndi kupindula.
- Kugonana -Difficulty akugona kungakhale makamaka kumvetsera kugwiritsa ntchito phototherapy. Kuwoneka kowala kumadzulo kungakhale kovuta, koma kugwiritsira ntchito magalasi owala m'mawa atadzuka kungawathandize kusintha chizunguliro cha circadian.
- Matenda otha msinkhu - Zozizira usiku zimakumana ndi vutoli lomwe limayambitsa mavuto onse awiri ogona komanso nthawi yovuta kumadzuka nthawi yoyamba. Nthawi zogona zikhoza kukhala 2 koloko kapena mtsogolo ndipo kudzuka kumachitika m'mawa m'mawa kapena pakati pa tsiku. Ngakhale kuti vutoli silikugwirizananso ndi kugona, zingatheke pamene mavuto a anthu amtundu wina amafuna kuti nthawi yogona ikhale yosagwirizana ndi chibadwachi.
- Mmawa kugona -Difficulty kuchoka pa bedi m'mawa chifukwa cha kugona kumatha kumasulidwa ndi phototherapy. Kuwala kumatidzutsa ife. Amayambitsa chizindikiro cha circadian. Ntchito yogwirizana m'mawa ingathandize kugwirizanitsa malo ogona ku mdima wa usiku.
- Kuthamanga kwadongosolo -M'zaka zamakono, kuyenda kwa ndege kumapangitsa kusokoneza mofulumira kwa thupi la circadian zizindikiro ku njira za kuwala ndi mdima m'deralo. Zingatenge tsiku limodzi kuti lizitha kusintha nthawi iliyonse, koma mankhwala ochepa angathandize kuthandizira kusintha mwamsanga.
Chenjezo ndi Zotsatira Zotsatira
Phototherapy nthawi zambiri amalekerera. Ngati ndizovuta, ziyenera kuthetsedwa. Zomwe zimayambitsa zotsatirazi ziyenera kuthetsa kamodzi pamene magalasi owala sakugwiritsanso ntchito. Nthawi zina, zotsatira zotsatirazi zikhoza kuchitika:
- Mutu -Mankhwala opangira kuwala angayambitse kupweteka mutu kapena migraines muzolowera. Pachifukwa ichi, kuchepa kwapansi kwa nthawi yayitali kungakhale kothandiza.
- Kugonana -Kuyang'ana pa nthawi yolakwika kungayambitse kugona kovuta. Mwachitsanzo, kugwiritsira ntchito magalasi owala pa nthawi yogona kungasinthe nthawi yogona. Izi zimapangitsa kuti zikhale zovuta kugona, ndi zovuta kudzuka. Pewani izi mwa kutsatira malangizo okhudzana ndi magalasi owala.
- Photophobia -Sensitivity kuwala ingakhalepo. Izi zingapangitse kupweteka kapena kungopangitsa kuti munthu asamawonongeke. Icho chidzachoka pamene kuyatsa kuwala kukuchotsedwa.
- Kutopa - Kawirikawiri, kutopa kungayambe ndi chithunzi. Izi zingakhudze kusintha komwe kumachitika panthawi yopuma. Kutsata malangizo a pulogalamuyo kumathandiza kuchepetsa ngoziyi.
- Hypomania-Kwa iwo amene ali ndi mbiri ya matenda a maganizo ochititsa munthu kusinthasintha zochitika, matenda oyenera amayenera kuwagwiritsa ntchito mosamala. Pali chiopsezo kuti kuwala kungapititse ku chikhalidwe cha hypomania. Izi zikhoza kugwirizanitsidwa ndi maganizo okwezeka, kuwonjezeka kwa zokolola, kugonana, kapena zizindikiro zina.
- Kukhumudwa- Ngakhale kuti maganizo amatha kusintha bwino ndi mankhwala, nthawi zina zingayambitse kusokonezeka. Mofanana ndi zotsatira zina, ziyenera kuthetsa mwa kusiya kugwiritsa ntchito magalasi opangira kuwala.
Chofunika kwambiri, palibe kuwala kwa UV ultraviolet (UV) ndi kugwiritsa ntchito magalasi opangira kuwala. Choncho, zoopsa zomwe zimakhudzana ndi izi-monga kuwonongeka kwa diso kapena khansara-sizikanakhalapo.
Mawu Ochokera
Ngati mukufuna kuphunzira zambiri zokhudza kugona kwanu, ganizirani kafukufuku wa dokotala wodziwa kugona. Nthaŵi zina, kukambirana ndi katswiri uyu kungathandize kuti muyambe kuyankha magalasi opatsirana. Ngati mukukumana ndi mavuto ndi ntchito yawo, funani thandizo lina ndi katswiri.
> Zotsatira:
> Peters, BR. "Nthaŵi Yogona Yopanda Nkhazikika ndi Kugalamuka." Kuunika kwa Mavuto a Kugona. Mchipatala Chogona . 9 (2014) 481-489.
> Reid, KJ ndi Zee, PC. "Zovuta za Circadian za kugona tulo," mu Mfundo ndi Zochita za Sleep Medicine . Kusinthidwa ndi Kryger MH, Roth T, Dement WC. St. Louis, Missouri, Elsevier Saunders, 2011, tsamba 470-482.