Moyo ndi Zosintha Zathanzi Zingapangitse Mtengo Wogona
Kupuma pantchito kumayenera kukhala nthawi ya golide pamene ntchito imakhala pambali ndipo nthaŵi yopuma imadzaza ndi zosangalatsa. Komabe, kwa ambiri, mavuto a zaumoyo angathe kuwononga kwambiri umoyo wa moyo m'zaka zapitazi. Makamaka, kupuma pantchito kungalepheretse kugona tulo ndikugwirizanitsa ndi zinthu zomwe zimayambitsa kuwonjezeka kwa vuto ndi kusowa tulo .
Dziwani momwe kuchoka pantchito kungathetsere tulo ndikupewa zovuta zomwe zimapangitsa anthu ambiri kupuma pantchito.
Ntchito Imatha, Njira Yatsopano Yamoyo Iyamba
Anthu ambiri amayembekezera kutha kwa moyo wogwira ntchito. Kupuma pantchito kumakondwerera ngati mwayi umene aliyense amagwira ntchito. Komabe, nthawi zina kusintha komwe kumakhudzana ndi kuchoka pantchito kungakhale kovuta, makamaka kukhumudwitsa kugona.
Pazaka zogwira ntchito, anthu ambiri amatsatira ndondomeko ya nthawi zonse. Ologalamu yalamu imapangitsa nthawi yosasinthasintha kuti agwire ntchito pa nthawi. Ngakhale kuti anthu ena amagwira ntchito zochepa zachikhalidwe, ambiri amapitiriza nthawi yolemba Lolemba mpaka Lachisanu. Nthawi yodalirikayi ingathandize kulimbitsa njira za kugona, kuphatikizapo kusagwirizana ndi kugona tulo, ndi kuchepetsa mwayi wopeza kugona.
Mukachotsa pantchito, nthawi yothandizira ikhoza kuthetsedwa. M'malo mwake, mungasankhe kudzuka mwadzidzidzi.
Izi zikhoza kusonyeza kusiyana kwa nthawi yogona. M'malo momangika nthawi yomweyo, mungakhale pabedi m'mawa. Kukhala wouma kumathandiza kuti mukhale ndi ubwino wokhala ndi tulo, ndipo ngati mwachedwa ndi kugona, kugona tulo usiku kungakhudzidwe.
Anthu ambiri achikulire amazindikira kuti khalidwe lawo la kugona limachepa.
Zimakhala zovuta kugona. Pali kuwuka kowonjezereka usiku. Kuwuka kwa m'mawa kumabwera kungabweretsedwe ndipo sikumabweretsa mavuto. Ndipotu, anthu oposa zaka 65 samafunikira kugona pang'ono, nthawi zambiri amafunikira maola 7 mpaka 8 ogona. Nthawi yambiri yogona pa bedi ingapangitse munthu kugona. Pakhoza kukhala zina zomwe zimayambitsa ubwino wogona tulo.
Ngakhale pakati pa thanzi labwino, kusintha kwa ntchito zamasana kungakhudze kugona usiku. Moyo wongowonjezereka, wopanda zinthu zochepa kapena zochepetsetsa, zingasokoneze khalidwe la kugona. Kuwonjezeka kwafupipafupi kwa mavitamini kungapangitse kugona usiku. Zolepheretsa kuchita masewero olimbitsa thupi zingapangitse kuchepetsa khalidwe la kugona. Kugwiritsa ntchito mowa mopitirira muyeso kapena mankhwala kungapangitse kuti asagone.
Kusokonezeka maganizo , komwe kumafala pakati pa anthu achikulire pa zifukwa zosiyanasiyana, kungayambitse kuwuka kwa m'mawa kwambiri. Kupsinjika kwachuma kungayambitse nkhawa ndipo izi zingapangitse kuwonongeka kwa kusowa tulo. Kufooka kapena imfa ya okondedwa kungakhumudwitse mofanana.
Kugona Mothandizidwa Chifukwa cha Zinthu Zina
Mwatsoka, nthawi zina kugona kumakhala kosalekeza ndi ukalamba. Kupewa kugona tulo kungachititse kuti dzuŵa lidzuka. Zimagwirizananso ndi kusewera, kugona kwa masana, kudzuka kukodza, ndi mano akupera.
Mukapanda kusamalidwa, zikhoza kuwonjezereka kwambiri kwa matenda a shuga, shuga, ndi kuonjezera zoopsa za matenda a mtima, kupweteka kwa matenda, ndi matenda a maganizo.
Palinso mavuto ena ogona omwe amawonjezereka mochedwa m'moyo. Matenda a miyendo yopanda chilema ndi miyendo ya mwendo imapezeka kawirikawiri pakati pa okalamba, osokoneza kuthekera kugona. Matenda a khalidwe la REM angayambitse kuchita maloto. Kutha msinkhu wa kugona kwa matendawa kumapezeka kwambiri kwa anthu achikulire. Izi zingachititse kuti tigone tulo usiku ndikudzuka m'mawa kwambiri.
Palinso ena omwe angapereke thandizo. Kupweteka kosautsa kungakhudze khalidwe la kugona.
Zinthu zambiri zamankhwala zooneka ngati zosagwirizanitsa - kuchokera ku mtima kusagwirizana ndi matenda a Parkinson kuti awonongeke - zomwe zimachitika pakati pa okalamba, zingathe kuthandizanso khalidwe la kugona.
Zina mwa kusintha komwe kumachitika panthawi yopuma pantchito kungayambe kukhudza kugona mokwanira. Kuwonjezera pamenepo, matenda osiyanasiyana ogona komanso matenda ena komanso kugwiritsa ntchito mankhwala ena angayambitse vutoli.
Ngati mukuyamba kulimbana ndi tulo panthawi yopuma pantchito, yesetsani kukonza nthawi yanu ndipo mutenge mphindi 15 mpaka 30 mutadzuka. Yesetsani kuti muzigwira ntchito masana ndi kuchepetsa nsalu, makamaka ngati muli ndi tulo usiku. Mukagone mukamagona tulo, muli ndi cholinga cha maola asanu ndi awiri mpaka asanu ndi atatu otha kugona usiku. Pewani nthawi yowonjezera pabedi chifukwa izi zimangowonjezera ubwino wa tulo.
Mawu Ochokera
Ngati mavuto anu akupitirira, ganizirani kuyankhula ndi katswiri wodziwa kugona kuti adziwonetseke kuti apitirize kufufuza ndi chithandizo chamankhwala. Nthaŵi zina, njira zamaganizo zokhala ndi vuto la kugona (CBTI) zingakhale zothandiza kuphunzitsa luso lomwe lingapangitse kugona. Kawirikawiri phunziro la kugona lingakhale lofunika kuzindikira matenda obisala ndi zina zomwe zingawononge tulo.
Kupuma pantchito kungakhale zaka za golide - koma kokha ngati nthawi zonse mumagona usiku.
> Chitsime:
> Kryger, MH et al . "Mfundo Zothandiza Pogona Mankhwala." ExpertConsult , edition la 6, 20176.