Bokosi Loyera Ligwiritsidwe Lingakuthandizeni Kugona
Mwinamwake mwamvapo ena akuyankhula za kugwiritsa ntchito bokosi lowala kuti athetse vuto lawo la kugona, koma ndi bokosi lotani ndipo ndi zinthu ziti zomwe zimayankha bwino kwambiri pakuthandizira mankhwala? Kodi pali njira zina zogula bukhu lamtengo wapatali?
Kuti tiyankhe mafunsowa, tiyeni tiwonepo ndemanga ya UpToDate - njira yodalirika yachipatala yogwiritsidwa ntchito ndi ogwira ntchito zachipatala ndi odwala mofanana.
Kenako, werengani kuti mudziwe zambiri zokhudza zomwe zonsezi zikutanthauza kwa inu.
"Potheotherapy, yomwe imatchedwanso kuti" mild light ", ndiyo mankhwala othandiza anthu amene akulephera kugona chifukwa cha vuto lomwe limatchedwa matenda otha msinkhu ogona. Anthu omwe ali ndi matendawa ali ndi vuto ndi" ola "la thupi lawo kotero kuti ali ndi nthawi yovuta kugona mpaka madzulo madzulo kapena usiku kuposa momwe iwo amafunira (ndipo tsono akadzuka mochedwa kuposa momwe iwo amafunira mmawa wotsatira)."Kujambula chithunzi kumaphatikizapo kukhala pambali pa bokosi lopangidwa mwapadera kwa mphindi 30 mpaka 40 pambuyo pokudzuka. Muzochitika zochepa kwambiri, kudzuka nthawi zonse m'mawa, ndikutsatiridwa ndi kuchita zowala (mwachitsanzo, kuyenda kunja), zikhoza kukhala zokwanira. Mwinanso mungakhale m'dera lowala dzuwa (mwachitsanzo, pafupi ndi zenera kapena pa khonde). Kuwonekera kwa kuwala kwanthawi yeniyeni kumathandiza kubwezeretsa nthawi yogona. "
Monga tafotokozera pamwambapa, mankhwala owala amatha kugwiritsidwa ntchito pochiza mtundu wa kusowa tulo zomwe zimakhala zovuta kugona usiku ndi kulakalaka kugona m'mawa mwake. Ichi ndi vuto la nthawi ya thupi, kuphatikizapo tulo. Nthawiyi imatchedwa circadian rhythm .
Circadian imatanthawuza kuti nyimbo izi zikubwereza pa nthawi yomwe ili pafupifupi tsiku kutalika. Ngati pali vuto la circadian rhythm, mukhoza kukhala ndi vuto limodzi la kugonana kwa circadian .
Chimodzi mwa zovuta zogonana za circadian zimachedwa kuchepetsa matenda odwala matenda . Gawo lagona ndi nthawi yaitali yomwe mumagona. Ngati izi zikuchitika mukamazifuna (nthawi zambiri usiku), mumati mukhale ndi nthawi yogona. Ngati chilakolako chako cha kugona chichedwa, zomwe zimachititsa kuti ugone tulo usiku ndikumva kuwavuta, wachedwa kuchepa. Anthu ena amene amadandaula za kusowa tulo ali ndi vutoli. Mwinanso, anthu ena amagona molawirira kwambiri madzulo ndipo amadzuka molawirira kwambiri m'maŵa. Izi zimatchedwa matenda apakati otha msinkhu .
Pali njira zingapo zamankhwala zomwe zingapezeke pazimenezi ndipo imodzi ndiyo kugwiritsa ntchito bokosi lowala. Mungadabwe kuti ndi chithandizo chotani cha bokosi ndi momwe mungagwiritsire ntchito bokosi lowala . Bokosi lowala limapanga kuwala komwe kungathandize thupi lathu kuti likhale lofanana ndi chilengedwe cha mdima ndi kuwala. Izi zingakhale zothandiza makamaka m'nyengo yozizira pamene mdima umakhala wautali.
Kugwiritsa ntchito bokosi lowala kumathandiza kulimbitsa thupi lachilengedwe la circadian rhythm.
Ngati inu ndi dokotala mukuganiza kuti bokosi lowala ndi lolondola kwa inu, mukufuna kusankha mosamala bokosi lowala . Kwa omwe agwiritsabe ntchito kale, pangakhale zotsatirapo zomwe muyenera kuzidziwa. Monga tafotokozera pamwambapa, pali anthu ena omwe angasangalale ndi kuyang'ana ku kuwala kwa chilengedwe ndikupeza zotsatira zofanana. Palinso njira zina zoperekera mankhwala monga kugwiritsa ntchito melatonin .
Kwa iwo amene akuvutika ndi kugona kwa nyimbo zolakwika, zolemba mabokosi zikhoza kukhala chinthu chomwe mukusowa.
Mukufuna kuphunzira zambiri?
Onani mutu waToDate , "Insomnia Treatments," kuti mudziwe zambiri zachipatala.
Chitsime:
Bonnet, Michael et al . "Mankhwala osokoneza bongo." Zaposachedwa. Kupezeka: October 2011.