Mbiri Yokhazikika Imatha Kuzindikira Kuvuta Kugona
Usikuwo ukuwoneka kuti udzakhalapo kwamuyaya pamene iwe udzakhala tcheru kuyang'ana mphindi ya nkhuni pa ola lako. Simungathe kugona. Ndipo mu nthawi yosawerengeka yomwe iwe umachita, iwe posachedwa udzawuka kachiwiri, osakhoza kupitiriza kugona. Simungakumbukire nthawi yomaliza imene mudagona usiku. Kugonjetsedwa kungasokoneze moyo wanu, koma mungadziwe bwanji kuti ndizovuta?
Kodi kugona kumapezeka bwanji? Kodi nkofunika kuti muyesedwe? Ndi mafunso ati omwe mungayembekezere kuti dokotala wanu akufunseni pamene mukufufuza mavuto anu ogona?
Kuti mumvetse bwino ngati kugona ndi matenda oyenera komanso kuti mudziwe zambiri zokhudza chithandizo chanu chaumoyo, tiyeni tiwone mbali yowonjezera ya UpToDate - njira yodalirika yachipatala yomwe amagwiritsidwa ntchito ndi odwala komanso odwala. Kenako, werengani kuti mudziwe zambiri zokhudza zomwe zonsezi zikutanthauza kwa inu.
"Ngati mukufuna thandizo la kusowa tulo, dokotala wanu kapena namwino ayamba kukupemphani kuti mukumbukire maola angapo amene munagona ndi mavuto omwe mumakhala nawo ndi kugona pa nthawi ya maola 24. Bwenzi lanu kapena wothandizira angakuthandizeni kuyankha mafunso awa chifukwa mwina simungadziwe zomwe zimachitika mukamagona."Mungafunsidwe kuti mupitirize kugona tulo tsiku ndi tsiku, lomwe ndi nthawi ya nthawi yogona ndi mavuto kwa masabata awiri kapena awiri.
"Dokotala wanu kapena namwino angafunse mafunso ena kuti adziwe chomwe chimayambitsa kugona kwanu. Kufufuza kwa thupi kungapangidwe kuti mudziwe ngati pali zochitika zachipatala kapena zamaganizo zomwe zimayambitsa kapena kuwonjezera mavuto anu ogona."
Kugonjetsedwa kumatanthawuza ngati kuvutika kugwa kapena kugona tulo kapena kugona komwe sikokotsitsimula. Ntchito yoyamba poyang'ana izi ndi kudziwa ngati kuchuluka kwa kugona kumene mukupeza ndikokwanira. Ngati simukukhalitsa nthawi yokwanira pabedi, koma mumatha kugona mokwanira mukakhala kumeneko, izi zingakhale zovuta za kuchepetsa kugona m'malo mogona.
Pofuna kumvetsetsa bwino kuchuluka kwa kugona kwanu, zingakhale zothandiza kulembetsa mapulogalamu anu ogona. Dongosolo losavuta tsiku ndi tsiku limayang'ana nthawi zanu zapadera, nthawi zowuka, ndi nthawi iliyonse imene mumadzuka usiku kapena kugona masana (monga naps). Mukhoza kulembera nthawi yomwe munamva kuti mudagona. Zingakhalenso zothandiza kulembetsa zambiri zina zofunika. Mwachitsanzo, mungadziwe kuti munali ndi tsiku losautsa kwambiri musanakumane ndi usiku. Kugwiritsiridwa ntchito kwa mankhwala monga caffeine kapena chikonga komanso mavuto omwe amawoneka ngati mowa angathe kulembedwa.
Kupindula ndi galasi lagona ndi njira yosavuta komanso yotsika mtengo kuti mulembetse kachitidwe ka tulo kanyumba kwa milungu ingapo. Zitha kukhala zotheka kuyamba kuzindikira momwe mukugona. Mwachitsanzo, ngati nthawizonse mumakhala ndi vuto la kugona koma mumatha kugona m'mawa, izi zingagwiritse ntchito matenda osokoneza bongo otchedwa circadian omwe amatchedwa kuchedwa kwa matenda odwala matenda ogona. Kusanthula mosamalitsa kungasonyezenso zosokoneza zomwe zikuwononga tulo. Mwina ndi chikho cha usiku chomwe chimayambitsa mavuto anu.
Mbiri yachipatala yosamala idzazindikiritsa zina zomwe zimayambitsa kusowa tulo.
Matenda ambiri omwe amachititsa ululu angasokoneze tulo. Matenda a ubongo monga matenda a Parkinson amasokoneza tulo. Ndikofunika kuthetsa mavuto ena ogona omwe amalepheretsa tulo, monga matenda osapumitsa miyendo ndi kugona tulo . Mavuto ovutika maganizo, nkhawa, kapena matenda opweteka kwambiri (PTSD) angasokonezenso tulo. Mankhwala ena angasinthe kugona kwanu ndi kubwereza izi zingakhalenso zothandiza. Wopereka chithandizo chaumoyo akhozanso kukuyang'anirani kuti mudziwe zina zomwe zingayambitse mavuto anu ogona.
Ngati matendawa atsimikiziridwa, kuyesedwa kwa kugona kungasonyezedwe.
Maphunziro ogona monga polysomnography kapena kujambula angapangidwe kuti apitirize kufotokozera zomwe zikukuvutitsani kugona.
Njira yoyamba yodziwitsa momwe mungagwiritsire ntchito vuto lanu lakugona ndiyo kupeza matenda oyenera.
Mukufuna kuphunzira zambiri? Onani mutu waToDate , "Insomnia," kuti mudziwe zambiri zachipatala.
Chitsime:
Bonnet, Michael et al . "Kusagona." Zaposachedwa.