Zosankha Zogwiritsira Ntchito Mankhwala Osokoneza Bongo Kuti Apeze Kugona Bwino
Kutha msinkhu ndi kusowa tulo zikuwoneka kuti zikuyenda mozungulira. Amayi ambiri amavutika ndi tulo panthawi ya kusintha kwa msambo. Mwamwayi, pali njira zambiri zothandizira amayi omwe ali ndi vuto la kusamba ndi kugona.
Kusuta kwa nthawi ndi kusweka
Ndi ola lachisanu m'mawa, ndipo mukusankha kuti muponyedwe kanthawi pang'ono, nyamuka ndikuchita ndondomeko ya sudoku, yikani kugula masitolo - kapena kungofuula ndi kumaliza.
Mukusowa tulo, ndipo adayamba pamene munalowa zaka za menopausal .
Pali amayi ambiri omwe akukumana ndi mavuto omwewo, koma sizomwe zimakhala zotonthoza ngati zonse zomwe mukufuna ndizochepa mphindi zochepa musanagone. Ndipo mutangokhalira kulingalira, pali zodandaula zambiri komanso maudindo omwe mungasankhe kuti ndizosatheka kubwereranso.
Kugonana kosalekeza kungakhudze moyo wanu. Kugona kwa tsiku ndi kutopa kwa tsiku ndi tsiku kumapangitsa ntchito iliyonse kukhala yovuta ndipo ingayambe kuthetsa maganizo anu.
Tiyeni tiganize kuti mwasamba kusamba musanagone, simungakhoze kuoneka kuti mumapeza mpumulo wotsitsimula ndipo mwakhala mukudula kale kafeya. Ngati mutagwidwa ndi chizoloŵezi chodzuka mwinamwake mungakhale nthawi yoganizira mankhwala kuti mutha kugona.
Mankhwala Okuthandizani Kuti Mugone Bwino
Nazi zina mwa zosankha zomwe mungaganizire.
Kawirikawiri, awa ndi antihistamine , nthawi zina kuphatikizapo mankhwala opweteka. Chifukwa simukusowa mankhwala, amapezeka mosavuta, otchipa ndipo amakhala okonzeka kukuthandizani kugona.
Amakonda kukupatsani "chimbudzi chogona" ngakhale, ndipo izi zingakupangitseni kumva groggy m'mawa anu, kapena kusokoneza ntchito zamoto monga kuyendetsa galimoto.
Koma ngati muwatenga mofulumira madzulo ndipo mukhoza kugona maola asanu ndi atatu kapena asanu ndi anayi, akhoza kukhala abwino kwa inu.
Zosokoneza Zopweteka
Gulu la mankhwala otchedwa "benzodiazepines" nthawi zambiri limaperekedwa kuti likhale ndi nkhawa komanso kugona. Mankhwala awa, monga Valium, Xanax, Ativan ndi ena, amathandiza kwambiri kukuthandizani komanso kukuthandizani kugona. Palibensodiazepines yatsopano, yochepetsetsa monga Restoril ndi ProSom zomwe zimathandiza kuthetsa kugona kwa kanthaŵi kochepa ndipo sizikhala ndi zotsatira zambiri.
Dziwani kuti mankhwala onse a benzodiazepine angapangitse kudalira, ndipo zina zimayambitsa kukumbukira ndi mavuto ena amalingaliro masana. Mankhwalawa samakhala othandizira pakapita nthawi, choncho kugwiritsa ntchito nthawi yaying'ono kumakhala bwino kusiyana ndi nthawi yayitali.
Palinso mankhwala osokoneza bongo a benzodiazepine, monga Ambien , Sonata ndi Lunesta, omwe akuwoneka bwino kwambiri popanda zotsatira za benzodiazepines. Lunesta amawoneka kuti ali otetezeka ngakhale atagwiritsidwa ntchito kwa miyezi isanu ndi umodzi.
Kudetsa nkhaŵa
Mitundu yambiri ya matenda opatsirana pogonana, kuphatikizapo tricyclic antidepressants ndi zina za SSRI zodetsa nkhaŵa, zimagwiritsidwa ntchito pofuna kusokoneza tulo. Chifukwa mankhwalawa amachititsanso kuvutika maganizo ndi nkhawa, akhoza kusankha bwino ngati mukudwala matenda a maganizo ndi kusowa tulo.
Ndibwino kuti muzindikire kuti ena omwe amadwala matendawa amachititsa kuti munthu asayambe kugona, zomwe zingakulitse kupanikizika kapena nkhawa.
Ngati panopo muli ndi matenda ovutika maganizo komanso mukusowa tulo, lankhulani ndi wodwala mankhwala kuti muwone ngati mankhwala anu akuyambitsa kusowa tulo komanso ngati wina angakhale bwino.
Thandizo la Hormone
Ngati kugona kwanu kuli chifukwa cha zizindikiro za kutha kwa thupi - monga kutentha usiku kapena kutuluka kwa hormone - kukupangitsa kuti ukhale wogalamuka, ukhoza kukhala wodzitetezera wabwino wa mankhwala otchedwa hormone. Nthawi zina mlingo wa tizilombo wa estrogen kapena estrogen / progestin mankhwala ukhoza kukuthandizani kuti mukhale ndi zizindikiro zodabwitsa kwambiri za kusamba, ndipo mungathe kuimitsa ndikuyimitsa.
Koma mahomoni ali ndi zoopsa zawo. Funsani dokotala wanu kapena wothandizira zachipatala kuti mukambirane zosankha za mahomoni komanso nkhawa zawo.
Mankhwala Opweteka
Mukamva kupweteka usiku, zimakhala zovuta kubwereranso. Panthawi imene mumatenga ululu ndikudikirira kuti mugwire ntchito, mukhoza kukhala usiku.
Ngati muli ndi ululu wopitirira ndipo simukudziwa chomwe chikuyambitsa, pangani msonkhano kuti mupeze. Pali zinthu zambiri zomwe zimaphatikizapo ululu pakati pa midlife. Chilichonse chochokera ku nyamakazi kupita ku vuto la chikhodzodzo chimakhala chokhumudwitsa.
Mukadziwa zomwe zikupweteka, lankhulani ndi wodwala zachipatala za njira yabwino yothetsera. Pakhoza kukhala njira zochepetsera ululu wanu nthawi yomweyo mwa kumwa mankhwala ochitapo kanthu musanakagone. Kutengedwa moyenera, mankhwala opweteka osagwiritsidwa ntchito, monga ibuprofen , acetaminophen , naproxen kapena aspirin , zikhoza kukhala zonse zomwe mukufunikira.
Lankhulani ndi Dokotala Wanu
Yang'anani ndi wothandizira zachipatala ngati mwakhala mulibe tulo usiku kangapo pa mlungu. Akhoza kupereka njira zingapo za mankhwala omwe angakulepheretseni kuchoka pa chitsanzocho ndikubwezeretsani mphamvu zanu ndi maganizo anu.
Onetsetsani kuti mukambirane zomwe mukuganiza kuti zingayambitse kusowa tulo, chifukwa zingatheke kuthetsa vutoli m'malo mwa kusowa tulo - ndi kuthetsa mavuto onsewo mwakamodzi.
Kusokonezeka maganizo, nkhawa, kupweteka, matenda osabisala, kutuluka usiku ndi kugona tulo ndizo zomwe zimakupangitsani kuti mugone tulo - ndipo zitha kuchiritsidwa m'njira zomwe zingakuthandizeni kuti mubwererenso kumagona.
Kusuta, Kusuta ndi Mowa
Ndiko kuyesa kugwiritsa ntchito mowa kuti mukhale osangalala ndikugona tulo, makamaka tsiku lovuta. Koma kumwa mowa pa nthawi yogona kumachepetsa ubwino wanu wa tulo. Zingatithandizenso kulekerera, kumafuna zambiri kuti zitheke. Ndipo zingakhale zoopsa - ngakhale zakupha - kuphatikiza mowa ndi mankhwala ogona.
Choncho, musamamwe mowa chifukwa chogona. Zimayambitsa mavuto ambiri kuposa momwe amathetsera.
Kumbukirani mfundo izi ngati mukufuna kupambana mosamala:
- Ngati muli ndi mankhwala amodzimodzi, yang'anani koyamba kuti muone ngati kugona tulo ndi zotsatira. Ngati ndi choncho, lankhulani ndi dokotala wanu za zosankha zina.
- Lembani vuto lililonse la mavuto anu ogona. Ngati muli ndi nkhawa kapena mukupsinjika maganizo, kapena ngati muli ndi kupweteka kosalekeza, pakhoza kukhala njira zothetsera mavutowa ndi kuthetsa mavuto anu ogona.
- Gwiritsani ntchito mankhwala monga njira yomaliza, mutayesa njira zina zothetsera kugona kwanu.
Mosakayikira za izo, mukusowa tulo lanu. Kupuma kwa mimba kumapereka mavuto okwanira paokha, ndipo kusowa tulo kungapangitse kuoneka kosatheka kuyendetsa. Pezani njira yabwino yogona ndi kugona kuti mukhale ndi mphamvu kuti mukwaniritse tsiku lanu, tsiku ndi tsiku.
Zotsatira:
NIH State Report of Science Conference Statement on Management of Symptoms Related. NIH Consensus ndi State Statement of Science Statements, Volume 22, Number 1, March 21-23, 2005.
NIH State-of-the-Science Conference Statement pa Mawonetseredwe ndi Utsogoleri wa Insomnia Yachilendo mu Akuluakulu. NIH Consensus ndi State Statement of Science Statements, Volume 22, Number 2, June 13-15, 2005.
Pagel, JF, Bennett, LP, Mankhwala Ochiza Chithandizo cha Kugona: Mwachidule, Prim Care Companion J Clin Psychiatry , 2001; 3 (3): 118-125.