Mwachidule
Ngati muli ndi vuto kugwa kapena kugona, kapena kugona kwanu sikungotsitsimutse, mwina mukuvutika ndi kusowa tulo. Mkhalidwewu umaphatikizanso kugona komwe kuli kosauka chifukwa kumakhala kovuta kwambiri usana . Ndilo vuto lalikulu la kugona , lomwe limakhudza pafupifupi aliyense pa nthawi ina m'miyoyo yathu. Zikhoza kukhala ndi zizindikiro zomwe zimalepheretsa tulo, monga kusowa tulo , kupweteka, nkhawa, kapena kukwera (nocturia).
Kugonjetsa kungakhale kovuta kwambiri, mwachitsanzo, kumangochitika panthawi yachisokonezo, koma ngati kumapitirira mausiku atatu pa sabata kwa miyezi itatu, kungafunike chithandizo.
Mitundu
Pali magawo ambiri a kugona, ndipo mavuto ena ogona angakhale ndi kusowa tulo monga gawo, kuphatikizapo:
- Kugonana kwakukulu
- Kusagona
- Kupha anthu m'banja mwathu
- Zovuta za kugona za Circadian
- Matenda oyambirira a matenda ogona
- Matenda osachepera afupi
- Kutopa kwapaulendo wandege
Ziribe kanthu mtundu wa kusowa tulo kumene mungakhale mukukumana nawo, mukhoza kupeza njira zothetsera vutoli.
Kukula
Kugonana ndi chimodzi mwa madandaulo ochiritsira kwambiri pa zamankhwala. Kafukufuku wokhudza odwala anapeza kuti anthu 69 pa 100 alionse anali ndi vuto la kusowa tulo, ndipo theka la anthuwa amanena kuti nthawi zina koma 19 peresenti amafotokoza mavuto aakulu. Akuti anthu 10 pa 100 alionse amakhala ndi vuto la kusowa tulo ndi kuchepa kwa tsiku.
Akazi amakonda kufotokozera madandaulo ambiri osowa tulo.
Kugonana kumakhala kofala kwambiri pamene tikukalamba. Anthu omwe sali pantchito, amakhala okha, ndipo ali ndi chikhalidwe chochepa cha chikhalidwe cha anthu amakhala ndi zodandaula zambiri za kusowa tulo.
Zizindikiro
Kugonjetsedwa kumakhala kovuta kugwa kapena kugona tulo kapena kugona komwe kuli kosafunikira. Ikhoza kugwirizanitsidwa ndi kuwuka kwa m'mawa kwambiri.
Komabe, pali zizindikiro zina zomwe zingagwirizane ndi kugona. Zizindikiro izi zikuphatikizapo:
- Kugonana kwanthaŵi yamadzulo
- Kutopa
- Malaise (kumverera bwino)
- Kuvuta kuika maganizo kapena kumvetsera
- Matenda a maganizo (nkhawa kapena kupanikizika )
- Mutu
- Kutaya mphamvu
- Zovuta kuntchito, kusukulu, kapena pazochita zamasewera
- Zimakhumudwa m'mimba
N'zosadabwitsa kuti ngati sitigona bwino, sitikumva bwino.
Zimayambitsa
Pali pafupifupi zosawerengeka zomwe zingayambitse kusowa tulo. Zitha kuchitika m'mavuto ena ogona (omwe nthawi zambiri amagona mofulumira ndi matenda osapumitsa miyendo), makamaka matenda omwe amachititsa ululu), kapena matenda. Zomwe zimayambitsa zikhoza kukhala zazing'ono kapena zopitirira.
Kutaya mtima kungakhale chifukwa cha kupanikizika. Kutaya ntchito ndi mavuto azachuma, imfa ya wokondedwa, kapena kusudzulana kungayambitse nkhawa zomwe zimayambitsa kusowa tulo. Zingagwirizane ndi mavuto ena a maganizo, monga nkhawa kapena kupsinjika maganizo, pambuyo povutika maganizo matenda (PTSD) , kapenanso matenda a ubongo monga matenda a maganizo .
Zitha kuchitika pogwiritsira ntchito mankhwala kapena mankhwala osokoneza bongo. Zitha kuchitikanso pa nkhani ya kuchotsa zinthu zina. Kugonjetsedwa kungakhalepo ponena za kusintha kwa ntchito kapena kuyenda (monga jet lag).
Zitha kuchitika kanthawi ngati kafini kapena ndudu zimagwiritsidwa ntchito kwambiri pafupi ndi nthawi yogona kapena chifukwa cha zizolowezi zina zosauka . Zingakhale zoipitsa pamene nthawi yogona imaposa kugona kofunikira kukwaniritsa zosowa.
N'zosatheka kuti zichitike chifukwa cha kuchepa kwa vitamini , komabe. Kawirikawiri zimachitika pamene malo ogona asokonezeka, monga ziweto kapena TV zimaloledwa kusokoneza tulo.
Kugonjetsa sikungakhale ndi chifukwa chodziwika.
Kudziwa
Anthu ambiri omwe ali ndi vuto la kusowa tulo angathe kupezeka atakambirana mwachidule ndi dokotala wawo. Komabe, pali mayesero angapo omwe angapezeke kuti azindikire kusowa tulo ngati akufunikira.
Ena mwa awa ndi awa:
Kuyesedwa kwowonjezereka nthawi zambiri kumafunika ngati matenda ena akuwoneka, monga kugona kwapuloa, matenda osokoneza bongo, kapena vuto la circadian.
Chithandizo
Ngati kusowa tulo kumabweretsa kusokoneza ntchito yamasana, makamaka ngati ikupitirira nthawi zonse, ikhoza kufuna chithandizo. Pali mankhwala ambiri omwe amakhala ngati mapiritsi ogona omwe angakhale othandiza. Maphunziro awiri akuluakulu ndi mankhwala a benzodiazepine ndi a nonbenzodiazepine . Ena mwa mankhwalawa ndi awa:
- Ambien
- Diphenhydramine
- Estazolam
- Halcion
- Lunesta
- Melatonin
- Bweretsani
- Rozerem
- Silenor
- Sonata
- Trazodone
Palinso njira zothandizira mankhwala ndi mankhwala. Zambiri mwa njirazi ndi monga kusintha kwa makhalidwe kapena kugona. Zina mwa njira zochiritsira zosagwiritsidwa ntchito zosalekeza ndizo:
- Kuchulukitsa ndi mankhwala a Biofeedback
- Stimulus Control
- Aromatherapy
- Kugona Bwino Kwambiri
- Circadian Rhythm Treatment
- Jet Lag Treatment
- Akudumphira
- Kusintha-Kugwira Kuthana ndi Matenda a Kugona
- Malo ogona
- Kuletsa Kugona
- Chronotherapy
- Thandizo lalingaliro
Mawu Ochokera
Kusagona ndilo vuto lalikulu la kugona, lomwe limakhudza pafupifupi aliyense pa nthawi inayake pamoyo wathu. Ikhoza kukhala m'magulu angapo kapena ngakhale mbali zina za matenda ena ogona kapena matenda. Pakhoza kukhala zizindikiro zofanana monga mavuto ndi kukumbukira, kusinkhasinkha, ndi kukonda. Kugonjetsedwa kungayambidwe ndi zinthu zambiri, ndipo kuyang'anitsitsa mosamala ndi dokotala nthawi zambiri kumakhala kokwanira kuti adziwe matenda. Mayesero ena nthawi zina angasonyezedwe. Mwamwayi, pali mankhwala othandiza kuti asagone, kuphatikizapo mapiritsi ogona komanso mankhwala othandiza, kuphatikizapo njira zothandiza kugona kapena malo ogona. Ngati izo zikupitirira, chithandizo chodziwitsira khalidwe la kusowa tulo (CBTI) chingakhale njira yabwino kwambiri yothandizira.
> Zotsatira:
> American Academy of Sleep Medicine. "Mayiko osiyanasiyana akusowa kugona: Buku lodziŵira ndi lolemba." 2d. 2005.
> Ohayon, MM. "Kuvutika kwa kugona kwa matenda: zomwe timadziwa komanso zomwe tikufunikirabe kuphunzira." Kugonjetsa Wamisala . 202; 6:97.
> Shochat, T et al. "Kusagona kwachilendo kuchipatala chachikulu." Kugona . 1999; 22 Perekani 2: S359.