Kulankhula Maganizo Okayikitsa Kungapumitse Mpumulo Wanu
Kugona kwa nthawi yaitali kungawoneke kuti sikuwoneka bwino, koma ndi liti pamene muyenera kupeza chithandizo ngati mankhwala? Kodi nkhawa imene imakhudzana ndi kugona imakhala yotani? Kodi pali kusintha kwina komwe kungakuthandizeni kuti musakhale ndi tulo? Kodi pali kusiyana kotani pakati pa chithandizo chamaganizo ndi chithandizo cha khalidwe lachidziwitso?
Kuti tiyankhe mafunso awa, tiyeni tiwonepo ndondomeko yochokera ku UpToDate - chida chogwiritsidwa ntchito chogwiritsidwa ntchito ndi odwala ndi odwala mofanana.
Kenako, werengani kuti mudziwe zambiri zokhudza zomwe zonsezi zikutanthauza kwa inu.
"Anthu omwe ali maso usiku, amakhala ndi nkhawa kuti tsiku lotsatira adzachita bwino ngati sagona mokwanira." Maganizo amenewa akhoza kuyamba kuyendetsa usiku, kumapangitsa kuti mukhale ndi nkhawa, zomwe zimakuvutitsani kugona. angayambe kukayikira zochitika zonse zovuta pamoyo wanu polephera kugona."Pakati pa chithandizo chamaganizo, mumagwira ntchito ndi wothandizira kuti muthane ndi nkhawa yanu komanso maganizo anu olakwika. Wodwala angakuthandizeni kuvomereza kugona kosauka nokha sikungayambitse mavuto anu onse.
"Kudziwa zamaganizo ndi njira yophunzitsira yomwe imaphatikizapo njira zingapo zomwe zafotokozedwa kale pa nthawi ya masabata 8 mpaka 10.
"Chitsanzo cha pulogalamu yachisanu ndi chitatu chikhoza kukhala ndi gawo loyambitsa maphunziro, lotsatiridwa ndi magawo awiri omwe akuyang'ana kutsogolera ndikuletsa kugona. Izi zikhoza kutsatiridwa ndi magawo awiri omwe akugwiritsidwa ntchito pa chithandizo chakumvetsetsa, kenako gawo la ukhondo. Zingakhale zokambirana zomwe zimaphatikizapo ndikuphatikizira gawo lapitalo ndi gawo lomwe lidzakumane ndi mavuto amtsogolo, monga nkhawa ndi kubwereranso. "
Kugona kungakhale kovuta kwambiri pamene maganizo oipa amayamba kuwononga. Chisokonezo cha maganizo, nkhawa ndi kugonana kosatha kumachepetsa msanga mwayi uliwonse wogona tulo. Kwa iwo omwe akuvutika chifukwa cholephera kugwa kapena kugona, zizindikiro za kugona, kusagwirizana ndi dziko lino kungapangitse mafuta kumoto, zomwe zimapangitsa kukhala opanda nkhawa ndi zina zosautsa.
Kawirikawiri kugona tulo kumatha kutuluka mwachisawawa. Kugona sizingatheke. Mwa kukhalabe ndi vuto lolephera kugona-kuyesa kudzimangiriza tokha kuti tigone tulo - timachita zosiyana. Nkhaŵa zomwe zimagwirizanitsa zimachenjeza malingaliro athu, ndipo kutentha kwakukulu kumeneku kumatchedwa thupi la cortisol kumadzutsa matupi athu. Monga gawo la izi, anthu ambiri adzayamba "kuwonongeka." Mwa kuyankhula kwina, zotsatira za kugona kwa usiku wosauka zimapita ku ngozi yaikulu kwambiri yomwe ingakhoze kuchitika, ngakhale izi ziri zopanda nzeru.
Tiyeni titenge chitsanzo. Mukuvutika kugona. Pamene mukugona pamenepo, penyani mphindi imodzi patsiku, mumayamba kuda nkhawa. "Sindingagone," mukuganiza nokha. "Ndikufunika kugona kapena sindidzatha kudzuka mawa." Izi poyamba zingaoneke ngati zomveka. Koma, pamene maminitiwo amakhala maola, nkhawa yanu imamangapo. "Sinditha kugona, ndimagona tulo m'mawa, ngati ndachedwa, ndimatha kuchotsedwa, sindidzatha kuganizira ndikugwira ntchito yanga. Nyumba. Ine sindidzakhala pogona. " Kuvutikira mwadzidzidzi - mwachindunji wamba komanso wosafunikira - wakhala akuwopa kuti adzatayika ntchito ndi kusowa pokhala. Izi zikhoza kukhala zotsatira zopweteka, koma kodi ndizo zomveka?
Thandizo la kulingalira limayesetsa kukonza malingaliro anu, kunyamula malingaliro anu kumaganizo awo, ndipo pomwepo, kukuwonetsani moona mtima ngati ali ololera. Mu chitsanzo chapamwamba, katswiri akhoza kunena kuti, "Inde, koma kodi munayamba mwagonapo ndipo munasowa ntchito?" Yankho ndilo ayi. Mukasunthidwa, maganizo odandaula akhoza kusokonezedwa. Monga gawo la izi, mudzakambilaninso zomwe simungayambe kuziimba mlandu polephera kugona.
Anthu ena amapindula ndi ndondomeko yowonongeka ya khalidwe lachidziwitso. Maphunziro ophunzitsidwa bwinowa amamanga njira zomwe zimayambitsidwa ndi chithandizo chamaganizo.
Zimakhala zikuchitika kwa miyezi yambiri. Monga mbali ya izi, njira ziwiri zomwe zingakhale zothandiza pakuthana ndi kusowa tulo zingagwiritsidwe ntchito: kuyendetsa mphamvu komanso kugona . Limodzi limachepetsa nthawi imene mumagonera pabedi, kotero kuti sichikhala malo odumpha.
Nthawi zina kusintha kumeneku kumakhala kovuta kukhazikitsa, moteronso mankhwalawa amapangidwa bwino ndi thandizo la wothandizira maphunziro. Mukhoza kufunafuna uphungu wa katswiri wa zamaganizo ophunzitsidwa bwino, wamaganizo kapena ogona. Poyankha zofunikira zofunika pakati pa maganizo ndi kugona, mukuyembekeza kuti mudzatha kuika mantha anu kuti mupumule ndikupeza tulo lomwe mukusowa.
Mukufuna kuphunzira zambiri? Onani mutu waToDate , "Insomnia treatments," kuti mudziwe zambiri zachipatala.
Chitsime:
Bonnet, Michael et al . "Mankhwala osokoneza bongo." Zaposachedwa. Kupezeka: November 2011.