Chimodzi mwa zodandaula zomwe ndimamva kuchokera kwa odwala chithokomiro ndi za kutopa. Uku sikutopa kumene anthu ambiri amakumana nawo usiku utagona tulo, kapena panthawi yotanganidwa ndi yovuta. Uku ndikutopa kwambiri, kosalekeza kosalekeza komwe kumawononga ntchito tsiku ndi tsiku.
Mu kafukufuku wina wamagulu amene ndakhala ndikuchita, odwala asanu ndi anayi mwa khumi mwa khumi aliwonse omwe anafufuza chithandizo cha chithokomiro anafotokoza kuti kutopa ndi chizindikiro chachikulu.
Monga odwala ena a chithokomiro , mukhoza kumatopa kuchokera pamene mutadzuka m'mawa mpaka mutabweranso kukagona madzulo. Kapena, monga ena, mungakhale ndi mfundo masana - kawirikawiri madzulo kapena madzulo - pamene kutopa kukukufikani ndipo muyenera ngakhale kutseka maso anu kwa mphindi pang'ono kuti mupitirize. Kapena mungakhale ndi chipiriro chochepa, ndipo usiku watha, kapena masewera olimbitsa thupi, zingakupangitseni kuti mukumva mwambo komanso mutatopa kwa masiku angapo.
Ngati muli ndi matenda a chithokomiro ndi zizindikiro zosalekeza monga kutopa, pali zifukwa zambiri zomwe muyenera kuziganizira - ndizochita chithandizo cha chithokomiro chanu, kodi pali vuto lina lakutopa , ndipo pali mavuto ena omwe amachititsa kutopa .
Kawirikawiri, vuto lodziwika kwambiri la onse ndilo limene anthu ambiri amalephera kunyalanyaza: Kodi mukugona mokwanira?
Malinga ndi kafukufuku wochokera ku National Sleep Foundation, mmodzi mwa anthu atatu ku United States akugona kwa maola asanu ndi limodzi kapena kuposerapo usiku, mochepa kwambiri kuposa maola 7 mpaka 9 usiku uliwonse omwe tikufunikira kuti tigwire ntchito mwathunthu.
Pa kafukufuku wawo, 40 peresenti ya anthu akuluakulu adanena kuti ali otukuka patsiku lomwe amalepheretsa ntchito zawo za tsiku ndi tsiku.
Ndipo kumbukirani, National Sleep Foundation inafotokozera anthu ambiri - osati odwala chithokomiro okha. Pa ntchito yanga yophunzitsa odwala chithokomiro, ndimakonda kumva anthu akunena kuti akutopa bwanji.
Komabe pamene ndikufunsa momwe akugona nthawi zambiri, nthawi zambiri zimakhala zosachepera maola 7 usiku. Nthawi zina zimakhala ngati maola anayi kapena asanu usiku. N'zosadabwitsa kuti atopa!
Ndimodzi wa anthu omwe sachita bwino nthawi yochepera 7/2 mpaka 8 koloko usiku. Koma pakati pa ntchito ndi panyumba - makamaka, kukhala ndi ana - kupeza tulo tambiri ndizopindulitsa zomwe sindimasangalala nazo. M'mbuyomu, nthawi zambiri ndinkafuna kundiimba mlandu wa chithokomiro changa, ndikuganiza kuti mwina ndikufunika kuti ndiyankhule ndi adokotala za kusintha kwa mlingo wanga, kapena zowonjezerapo mphamvu, ndi zina zotero.
Koma apa pali kupambana. Nthawi iliyonse ndikadakhala mausiku angapo pamene ndikuyenda maola 8 usiku, ndimangomva bwino ndikugwira ntchito mwamphamvu. Kutopa kwanga kumakhudzana kwambiri ndi kupeza kambiri ka tulo ndikuyenera kugwira.
Kugona ndi kofunika kuti achepetse kutopa, koma ndi kofunika kuti ukhale wathanzi. Kafukufuku wasonyeza kuti kugona mokwanira kungakhale ndi zotsatira zolakwika za thanzi, kuphatikizapo:
- kuwonjezeka kwa mtima ndi kuwonjezeka kwa magazi
- kuphulika kwowonjezereka
- kulephera kulekerera
- njala / chilakolako cholemera, kupindula
- chiwopsezo chowonjezeka cha matenda oopsa
- kuchepetsa kuteteza thupi
Ngati simukupeza ubwino wa kugona, muyenera kuyamba mwachita bwino . Izi zimaphatikizapo: osagwiritsa ntchito bedi lanu ngati malo ogwirira ntchito, ma TV, kapena kuwerenga; kukhazikitsa nthawi zonse zowonongeka; kusamalira zovuta, kuchita masewero olimbitsa thupi; kuchepetsa kupukuta; kupewa masewera monga caffeine musanagone; kupewa chakudya madzulo; kuchepetsa phokoso ndi kuwala mu chipinda chogona; ndi njira zina zamaganizo.
Anthu ena amapeza kuti kupukutira - kuphatikizapo zomwe zimadziwika ngati kupukuta kwa mphamvu - kungathandize kupanga kusowa kwa usiku.
Ngati simungakwanitse kukhala ndi thanzi labwino, mukhoza kuyankhula ndi dokotala wanu poyesa zothandizira kugona ndi mankhwala osaprescription, kuphatikizapo mankhwala osokoneza bongo, monga diphenylhydramine (kutanthauza Benadryl), melatonin, doxylamine (mwachitsanzo, Unisom), kapena mankhwala a zitsamba monga root root, passion flower, kapena kava kava.
Kuti mukhale ndi matenda aakulu ogona, dokotala wanu angakulimbikitseni kugwidwa maganizo, mankhwala osokoneza bongo, kapena mankhwala othandizira ndi kugona.
Zotsatira
Bonnet Ph.D. Michael ndi Donna L. Arand Ph.D. "Kugona Moti Okalamba Amafunika?" "White Paper: National Sleep Foundation. http://www.sleepfoundation.org/article/white-papers/how-sch-sleep-do-adults-need
Kodi Timagona Motani ?, National Foundation Foundation. Http://www.sleepfoundation.org/article/how-tulo-ntchito /how-much-sleep-do-we-rene-need
"Zozoloŵera ndi Zojambula Zakugona Zakale za 2005," National Sleep Foundation. http://www.sleepfoundation.org/article/sleep-america-polls/2005-adult-sleep-habits-and-styles