Chodabwitsa n'chakuti mawu omwe angagwiritsidwe ntchito mopitirira muyeso pa mankhwala ogona: amagwiritsidwa ntchito ku kugona, vuto la kusowa tulo lomwe limadziwika ndi vuto la kugona, ndipo ngakhale njira yothetsera vuto la kusowa tulo. Kugona kosasangalatsa ndi chimodzi mwa zinthu ziwiri zoyambirira za kugona ndipo ndizodziwikiratu chifukwa cha kusuntha kwa diso mofulumira (REM). Pezani zenizeni pa gawo ili la tulo ndi matenda ogona omwe amadziwika kuti paradoxical insomnia.
Komanso phunzirani momwe cholinga chodziwiritsira ntchito chikugwiritsira ntchito kuchiza kugona.
Kodi N'chiyani Chimatanthawuza Kugona Kwambiri?
Komanso kumadziwika kuti REM kapena kugona tulo , kugona kwapadera ndi gawo lodziŵika la kugona ndi ubongo wamtundu wambiri mumzinda wa forebrain ndi midbrain. Amadziwika ndi kulota komanso kusowa kwa magalimoto kupatulapo minofu ya maso ndi chithunzithunzi. Zimapezeka mobwerezabwereza pa nthawi ya tulo, ndipo zimadutsa m'mawa, koma nthawi zambiri zimakhala ndi gawo laling'ono kwambiri la kugona.
Pakati pa tulo todetsa nkhawa, minofu yathu imasuka kotero kuti tisamachite maloto athu. Ngati izi sizilephera, vuto la kugona tulo REM lingayambe .
Chododometsa ndi chakuti ngakhale ubongo uli wotanganidwa kwambiri pa nthawi ya kugona kwa REM, kudya mphamvu zambiri, thupi silikhala lopanda ntchito.
Kodi Kusokonezeka Kwambiri N'kutani?
Kugonjetsedwa kumatanthauzanso kuvutika kugona ndipo nthawi zambiri kumawonjezeka ndi khama lokhudzana ndi kugona.
Kusokonezeka kwakukulu ndikumakhala kosavuta komwe anthu amadzidzimutsa kuti zimawathandiza kuti agone komanso nthawi yayitali bwanji. Angaganize kuti atagona kwa maola angapo, ngakhale atagona zaka zisanu ndi ziwiri kapena zisanu ndi zitatu. Anthu omwe ali ndi matendawa akudziŵa bwino kwambiri malo omwe akukhala ali m'tulo, akusonyeza kuti amasintha nthawi zambiri pakati pa kugona, kugona 1 ndi kugona.
Tsiku lotsatira amaona kuti akugona. Melatonin, mankhwala osokoneza bongo omwe ali ndi diphenhydramine, komanso mankhwala osokoneza bongo (monga Ambien kapena Lunesta) akhoza kuthana ndi zizindikiro za kuwonongeka kwakukulu.
Kugonana kwakukulu kumakhala kosawerengeka chifukwa pamene kusowa tulo kumakhudza pafupifupi 35 peresenti ya chiwerengero, osachepera asanu mwa magawo asanu a milanduyi amaonedwa kuti ndi osowa.
Muzochitika zachiwerewere, ngati mutayesa kugona, sizidzachitika. Koma bwanji ngati mutayesetsa kukhala maso? Kugwiritsiridwa ntchito kwa njira yamakhalidwe yomwe imatanthawuza kuti cholinga chogonera cholinga chogonera chingathandize.
Kusintha kwa makhalidwe kungathandize kuchepetsa kusweka
Pali njira zosiyanasiyana zothetsera khalidwe zomwe zingakhale zothandiza pochiza kugona kosatha. Izi zimagwiritsidwa ntchito pamodzi ngati gawo la ndondomeko yomwe imatchedwa kuti chidziwitso cha khalidwe la kusowa tulo (CBTI). Zina mwa kusintha kumeneku kumadalira kusintha momwe mumaganizira kapena kuzindikira mkhalidwe, chigawo chomwe chimadziwika ngati chithandizo chamaganizo. Chinthu chimodzi chotere ndicho cholinga chodabwitsa.
Kodi Cholinga Chachidwi N'chiyani?
Chodabwitsa chimatanthauzira ngati mawu omwe angawoneke ngati opanda pake kapena odzimva okha, koma ngati kufufuzidwa kapena kufotokozedwa kungakhale maziko kapena oona.
Chinthu chimodzi chododometsa chifukwa cha kusowa tulo ndikuti posakhalitsa, mukhoza kugona mofulumira ndikugona bwino. Ndizotheka kugwiritsa ntchito khama loyendetsa tulo lanu, zomwe nthawi zambiri zimapitirizabe kugona, mwakuya ndikupindulitsa.
Cholinga chodabwitsa ndi mawonekedwe kapena chithandizo chakumvetsetsa komwe mumaphunzira kuopseza kukhalabe maso komanso zotsatira zake zoipa. Zingaphunzire kwa katswiri wa zamaganizo, wamaganizo, kapena dokotala wophunzitsidwa mankhwala opusa . Cholinga chodabwitsa chimathandiza kuthetsa "nkhawa" za kugona.
Monga gawo la izi, mukhoza kuyesa mosamala zotsatira za usiku wosauka usanagone.
Kukonzekera uku kwachidziwitso kungathetsere nkhawa zina za kugona msanga usiku. Kuwonjezera pamenepo, mukhoza kuyesetsa kukhala maso kuti mugone mwamsanga.
Kodi Zosokoneza Zokwanira Zimatani Kutsekemera?
M'malo moyesera kukakamiza kugona-mwa njira inayake, kuchita zofuna-iwe m'malo mwake ukhalebe maso osayesetsa kugona. Ndi kuphunzitsa, mumasiya "kuyesera" kugona (zomwe sizikugwira ntchito). Kukhazika mtima pansi kumakhala njira yovomerezeka. Kusokoneza maganizo, kuphatikizapo njira zopuma kupuma, kusungunula minofu, ndi chithunzi chotsogozedwa, chingakhalenso chothandiza.
Cholinga chodabwitsa chingatheke pokhala maso kufikira mutagona tulo ndikugona. Chotsani ku chipinda chogona ndikuyatsa magetsi ndi kusunga malo ogona monga malo ogona ndi ogona (popanda ntchito monga kuwerenga, kuonera TV, kapena kuunika kwambiri kapena phokoso). Lembani mwakachetechete maso anu atsekedwa. M'malo moganizira za kugona, yesetsani kukhala maso. Chodabwitsa n'chakuti mungapeze kuti mukugona mofulumira pazifukwa izi.
Choncho, nkhawa yoti simungathe kugona ndi yochepa pang'onopang'ono pamene mumaphunzira kukhala wokhazikika ngati chinthu chovomerezeka mukakhala pabedi.
Cholinga chodabwitsa chingakhale chothandiza kwambiri kwa anthu amene ali ndi vuto la kusowa tulo lomwe limakhala ndi vuto logona tulo usiku. Awonetseredwa kuti ndi othandiza ndipo alibe zoopsa za zotsatira zake.
Kugwiritsidwa Ntchito kwa Zosokonezeka mu Kugona Mankhwala
Choncho, chiganizirochi chimagwiritsidwa ntchito m'njira zitatu zosiyana pofotokoza mitu ya mankhwala ogona. Ilo linalongosola malo ogona omwe amadziwika bwino monga REM kugona. Ilo limatanthawuza mtundu wa kugona kumene kugona kumatanthauzira molakwika ngati kudzuka. Pomalizira, ndi njira yabwino yothetsera khalidwe limene cholinga chake chimakhala choyesera kukhalabe maso, osati kugona. Ziribe kanthu momwe zimagwiritsidwira ntchito, kumvetsa tulo kumatha kupititsa pofotokozera mawu awa.
Mawu Ochokera
Ngati mukufuna thandizo linalake ndi kusowa kwako, funsani katswiri wa CBT ku dera lanu ndipo potsirizira pake mulepheretu kugona kwanu. Zingathandizenso kuti azindikire ndi dokotala wovomerezeka yemwe ali ndi ubongo wokhazikika omwe angakonzekere kuyesedwa ndi chithandizo.
Chitsime:
> Kryger, MH et al . "Mfundo Zothandiza Pogona Mankhwala." Elsevier , edition la 6, 2017.