Kuthana ndi Zomwe Zimakuvutitsani Kugona tulo Osavuta
Kugonana kungakhale kovuta kuthana nayo, ndipo sikuti onse akufuna kutenga mapiritsi ogona , kotero ndizo ziti zomwe mungasankhe? Kuvuta kugwa kapena kugona kungagonjetsedwe ndi njira zothandizira, kuphatikizapo chinachake chotchedwa stimulus control therapy. Kodi mankhwalawa amachititsa bwanji? Kodi zimakhudzana bwanji ndi njira zowonjezera kuti zithetse kugonana komwe kumatchedwa ukhondo wa ukhondo ndi maganizo a maganizo?
Kuti tiyankhe mafunso awa, tiyeni tiwonepo ndondomeko yochokera ku UpToDate -wodalirika yogwiritsira ntchito mankhwala omwe amagwiritsidwa ntchito ndi ogwira ntchito zachipatala ndi odwala mofanana. Kenako, werengani kuti mudziwe zambiri zokhudza zomwe zonsezi zikutanthauza kwa inu.
"Kupangitsa kuti mankhwalawa asamayende bwino amachokera ku lingaliro lakuti anthu ena ogona akuphunzira kusonkhana m'chipinda chogona ndi kukhala maso m'malo mogona.
- Musagwiritse ntchito mphindi zoposa 20 mutagona pabedi mukuyesera kugona.
- Ngati simungathe kugona mkati mwa mphindi 20, nyamuka, pita ku chipinda china ndikuwerenga kapena kupeza ntchito yotsitsimula mpaka mutayambiranso kugona. Zochita monga kudya, kusinthanitsa kalata yanu, kugwira ntchito zapakhomo, kuwonerera TV, kapena kuphunzira kwa mayesero, omwe "amapindula" chifukwa chokhala maso, ayenera kupeŵa.
- Mukayamba kugona tulo, mungathe kugona. Ngati simungathe kugona mu mphindi 20, bwerezani njirayi.
- Ikani nthawi ya alamu ndi kudzuka nthawi imodzimodzi tsiku lililonse, kuphatikizapo mapeto a sabata.
- Musagone patsiku.
"Simungagone usiku woyamba, komatu, kugona kumakhala kovuta usiku chifukwa naps saloledwa."
Ndimeyi ikufotokoza mfundo zingapo zofunika zokhudzana ndi kugona bwino. Choyamba, simungaone kufunika kwa malo anu ogona . Chipinda chanu chiyenera kukhala malo a mpumulo wamtendere. Ngati muli ndi vuto logona, muyenera kuyang'anitsitsa komwe mukuyesera kugona. Zosokoneza ndi zosokonezeka ziyenera kuchotsedwa, kuchokera pa televizioni anu kwa ziweto zanu.
Ngati bwenzi lanu liri ndi vuto la kugona ndipo likukusokonezani kuti mugone tulo, izi ziyenera kuyankhulidwa.
Udindo Wa Kukhazikika M'maso
Vuto lina limene limapezeka mu kugona kosatha limagwirizana ndi lingaliro la maganizo lotchedwa "conditioning," limene mfundo zochepa zomwe zili pamwambazi zikuyesera kuthetsa. Maonekedwewa mwina amadziwika bwino m'nkhani ya agalu a Pavlov. Ivan Pavlov, wasayansi, ankadyetsa agalu ake mobwerezabwereza akuliza belu. M'kupita kwa nthawi, milomo ya agalu imakhala yodalirika poyembekezera chakudya phokoso la belu, ngakhale kuti sakadyetsedwa. Izi zinadziwika ngati yankho la Pavlovian. Mu mitsempha yomweyo, ngati mutapitanso mobwerezabwereza ndikugona pabedi lanu, thupi lanu lidzaphunziranso kugwirizanitsa bedi lanu ndi nkhawa ndi kukhala maso. Chifukwa chake, chipinda chanu chidzakupangitsani kukhala maso.
Mwa kuchepetsa kuchuluka kwa nthawi yomwe mumadzilolera kuti mukhale ogona, izi zikuphwanyidwa. Ngati simungathe kugona mkati mwa mphindi 20, mumachoka pabedi. Mwapitanso ku malo ena kumene mungathe kuchita " miyambo yogona ," zomwe zingakuchititseni kugona monga kuwerenga kapena kupemphera. Monga tafotokozera pamwambapa, ndikofunika kuti tisagwire ntchito zolimbikitsa zomwe zingakulepheretseni kugona.
Mwinanso mungakonde kuchepetsa kuunika kwanu kuchokera pazithunzi chifukwa izi zingakhudze mtundu wanu wa circadian .
Mukangomvanso kugona, mumabwerera ku bedi lanu. Chiyembekezo ndi chakuti nthawi yachisangalalo ndipo nthawi yowonjezera ingadzakulepheretseni kugona mosavuta. Komanso, mudzasokoneza mgwirizano wa bedi lanu osagona.
Mawu Ochokera
Pambuyo pa kusintha kwa khalidweli, nkofunikanso kutsata njira zina zowonjezera zizoloŵezi zanu za kugona. Muyenera kugona ndi kuwuka chimodzimodzi tsiku ndi tsiku, kulola thupi lanu kuti liphunzire nthawi yoti mudikire kukhala maso ndi kugona.
Pochotsa mausiwa masana, mumathandizanso kugona kwanu usiku. Izi zingakhale zofunikira ndi mankhwala omwe amatchedwa kugonongeka .
Mukufuna kuphunzira zambiri? Onani mutu waToDate , "Insomnia treatments," kuti mudziwe zambiri zachipatala.
Chitsime:
Bonnet, Michael et al . "Mankhwala osokoneza bongo." Zaposachedwa.