Mankhwala a khansa yokhudzana ndi insomnia

1 -

Mankhwala a khansa yokhudzana ndi insomnia - Njira zothandizira ndi mankhwala

Kugonana ndi vuto lalikulu lomwe limakhudza anthu omwe ali ndi khansa, ndipo monga taonera m'nkhani yapitayi, akhoza kukhala ndi zofunikira kwambiri pa moyo wanu komanso ngakhale kupulumuka. Chithandizo cha kusowa tulo nthawi ndi pambuyo pa chithandizo cha khansa chiyenera kulingalira zambiri, ndipo ndi malo omwe mankhwala othandizira amathandizira kwambiri.

Choyamba, yang'anirani ukhondo wanu, ndikugona nthawi zonse. Pitirizani kuganizira za zomwe mungasinthe komanso zomwe mukuchita bwino. Monga sitepe yotsatira, pali zinthu zambiri monga kusangalala komwe kwathandiza anthu ambiri. Ngati zizindikiro zanu zikupitilira, lankhulani ndi dokotala wanu za chidziwitso cha khalidwe lachidziwitso - mankhwala oyankhula - omwe apezeka kuti othandiza kwambiri pakufufuza kafukufuku wokhudzana ndi khansa.

Popeza tikukamba za khansara, ndizofunika kuzindikira kuti ngakhale zowonjezereka zakhala zatchuka kwambiri posamalira zizindikiro monga kusowa tulo, zina mwa izi zingagwirizane ndi mankhwala a khansa. Pa chifukwa chimenechi, nthawi zonse muzilankhula ndi dokotala wanu za kusowa tulo, ndi momwe zikukhudzira moyo wanu. Kufunika kwa kugona bwino - komwe kungakhudze ngakhale zotsatira za khansa - iyenera kuperekedwa patsogolo pa chisamaliro chanu.

2 -

Yakhazikitsa Nthawi Yogona

Kukhazikitsa nthawi zonse nthawi yogona - chinachake chomwe chimadziwika muzolemba zachipatala monga "chowongolera chithandizo" - chiyenera kukhala sitepe yoyamba yothetsera kugona kosautsa. Chizoloŵezi chanu chiyenera kuyamba madzulo, ndipo chichitike nthawi yomweyo madzulo aliwonse ngati ndi usiku kapena sabata usiku. Yesani kudzuka nthawi yomweyo tsiku lililonse.

Bwanji ngati simungathe kugona? Anthu ogona athanzi amalimbikitsa kuti ngati mudakali maso 20 kapena 30 mphindi mutagona pansi mukachoka m'chipinda chanu; kubwerera kukagona mukakhala tulo.

Anthu ena amapeza kuti kusambira, kusamba, kapena kumwa kapu ya tiyi kumawathandiza kumasuka nthawi yogona. Kugwiritsa ntchito masana kungakuthandizeni, koma kambiranani ndi dokotala wanu ndipo onetsetsani kuti simukuchita nawo nthawi yogona.

Pangani chipinda chanu kukhala mdima, pogwiritsa ntchito mthunzi kapena makatani ngati mukufunikira kuwala kunja kwawindo kapena ngati mwezi ukuwala. Ndi bwino kupeŵa kuwala kwa usiku, koma ngati mukufuna imodzi kuti muteteze, yesetsani kugula kuwala komwe kumachepetsa kuunika kwanu usiku. Matupi athu amapanga melatonin ya "masewero ogona tulo" usiku, ndipo izi zimapangidwa bwino kwambiri mu mdima wathunthu.

Lembetsani kuchuluka kwa nthawi yomwe mumagonera (izi zimatchedwa "kupewedwa koletsa kugonana") ngati kuyembekezera kugona kosatheka kumathandiza kuti mukhale osagona.

Onetsetsani njira zogonerazi ndi miyambo ya kugona kuti mudziwe zambiri.

3 -

Ganizirani Kugona Kwako Ukhondo

Gwiritsani ntchito chipinda chanu kuti mugone tulo, ndi kugonana kokha , osati chifukwa chogwira ntchito kapena kuwonerera TV - ngakhale kuti mwina anthu omwe akugona bwino akukumvetsera "phokoso loyera" la wailesi kapena TV.

Pewani kukambirana nkhani zokhumudwitsa madzulo. Kumvetsera nkhani pa wailesi kapena TV sizingakhale bwino.

Muziletsa kumwa mowa komanso kumwa mowa madzulo. Anthu ena ali ochepetsetsa kwambiri ku caffeine, ngakhale atadya masana. Mowa ukhoza kuwoneka kuti umathandiza anthu kugona, koma mowa umalepheretsa kugona mokwanira ndipo kungapweteke.

Pewani chakudya chamadzulo madzulo, makamaka chakudya chamakono. Kuti mudziwe zambiri, onani ndondomeko izi zothandiza kugona .

Zolemba Zogona

Anthu ena awona kuti n'kopindulitsa kusunga diary yogona, kumvetsa bwino kuchuluka kwa tulo omwe akupeza, komanso kuyang'ana zomwe zingayambitse kugona tulo. Ngati mwasankha kuyesa izi, lembani mndandanda wa nthawi imene mukugona, komanso nthawi za kuwuka, komanso nthawi imene mukugona. Lembani zochitika za tsiku ndi tsiku ndi malingaliro aliwonse omwe angasokoneze tulo lanu. Komanso, onaninso zinthu monga kupweteka komanso kutentha. Ndiye dzifunseni nokha - kodi pali chinachake chomwe mukudandaula nacho kapena chinachake chosavuta kuchiritsira chimene chimayambitsa mavuto ndi tulo? Ngati ndi choncho, lankhulani ndi okondedwa anu, oncologist wanu, kapena gulu lanu lothandizira khansa.

4 -

Zozizira Kupuma

Mwinamwake mwamva anthu akuyankhula za kugwiritsa ntchito njira zopuma kuti athandizidwe ndi mavuto ogona. Kodi kupuma kupuma kungathandize bwanji ndi kusowa tulo ? Pali njira zingapo. Poganizira za kupuma kwanu mukhoza kuchotsa malingaliro anu omwe angakhale akukupatsani maso. Zimatithandizanso kuganizira ntchito yomwe ilipo; kugona kawirikawiri ndi chinachake chomwe chimapezeka mwachibadwa chomwe simukuyenera kuganizira.

Onetsetsani zotsatirazi zosavuta kupuma kuti muthetse kupanikizika.

5 -

Chitonthozo Chotsitsimula

Kusokonezeka maganizo m'miyoyo yathu kungasokoneze kwambiri kugona kwathu. Kusintha kwa thupi komwe kumakhudzana ndi nkhawa, komanso kumasulidwa kwa mahomoni opanikizika kumapangitsa kuti tikhalebe tcheru. Koma pamene opanikizika a m'mbuyomo kawirikawiri ankafuna kuchita khama (kunena, ngati mukufunikira kuthamanga kuchokera kwa mkango) zovuta za maganizo m'masiku athu ano nthawi zambiri zimapezeka m'maganizo athu - malingaliro omwe angadutse m'maganizo athu panthawi yomweyo akuwerengera nkhosa.

Mankhwala otsekemera omwe mumasakaniza pa nthawi yamasiku anu, komanso usiku, ndiyo njira yabwino yowonjezera luso lanu logwera ndi kugona. Tengani kamphindi kuganiza za zinthu zomwe zimakupumitsani inu. Kodi akumvetsera nyimbo? Kudziwa? Kuwerenga buku lolimbikitsa? Yoga? Zochita izi zimasiyana ndi munthu aliyense, ndipo munthu mmodzi akhoza kupeza ntchito yodetsa nkhawa m'malo mochepetsera nkhawa.

Ngati nkhawa ikukhudzanso tulo lanu, yang'anani njira zowonongeka zomwe zingakuthandizeni kuti musamapanikizika kwambiri kapena kuyamba kuchepetsa nkhawa nthawi yomweyo ndi kanema ya mphindi ziwiri pa njira yopuma. Anthu ena amapeza chithandizo chachikulu pogwiritsa ntchito mafano otsogolera kuti azisangalala, masana ndi usiku.

6 -

Mankhwala Othandizira - Maganizo / Mankhwala Opanga Thupi

Maganizo / mankhwala, omwe nthawi zina amatchedwa "njira zothandizira," amadziwika kuti ndi othandiza kwambiri kuthana ndi zizindikiro za khansa - kuphatikizapo kugona. Ambiri mwa malo akuluakulu a khansa tsopano akugwiritsa ntchito njira yowonjezereka yowonjezereka mwa kuphatikiza mankhwalawa. Ena omwe akhala othandiza anthu ogona ndi awa:

• Kuchiza Mankhwala
• Yoga
• Kusinkhasinkha
• Qigong
• Mankhwala opatsa kuwala (phototherapy) chifukwa cha kusowa tulo
• Matenda a matenda ogona
• Zochiritsira zamakono monga chithandizo chamakono ndi mankhwala oimba
• Kuchiritsa kukhudza
• Pemphero
• Biofeedback

7 -

Njira Yopanda Kulingalira

Maganizo a khalidwe lachidziwitso (CBT) amagwiritsidwa ntchito ngati njira yoyamba yothandizira matenda opatsirana ndi khansa. CBT imagwiritsa ntchito malingaliro osiyanasiyana (kuganiza) ndi njira zothetsera vuto la kusowa tulo mwa kuwunikira malingaliro, zikhulupiliro, ndi zizoloŵezi zosayenera, anthu omwe ali ndi khansa ali ndi kugona.

CBT yapezeka kuti ikuthandizira mwachindunji ndi insonmia komanso ikuwoneka kuti ikuthandizira kuthetsa maganizo, kuchepetsa kutopa, ndi kupititsa patsogolo moyo wabwino kwa anthu omwe ali ndi khansa.

Njira monga kuchepetsa kugona zingagwiritsidwe ntchito, koma ubwino wa CBT ndikutsimikizira kuti aliyense amene ali ndi khansa ali ndi zifukwa zosiyanasiyana zomwe zimapangitsa kuti asagone ndikumvera mankhwala osiyanasiyana. Ngati kugona kwanu sikukuyenda bwino ndi ndondomeko zomwe tafotokozera poyamba, onetsetsani kuti mukulankhula ndi oncologist wanu za njirayi.

8 -

Kupangidwanso

Kukonzanso thupi tsopano kumaperekedwa monga mankhwala othandizira pa malo ambiri a khansa yaikulu. Pogwiritsa ntchito mankhwala ozunguza thupi, dokotala amakhala ndi singano zochepa m'magazi (mphamvu zam'mimba) za thupi pofuna kuyesa kutaya mphamvu (qi) kupyolera mu thupi.

Kuwombera thupi kumawoneka kuti kuli ndi phindu lina kwa anthu omwe ali ndi khansa , kuphatikizapo kuthandizira kuteteza mankhwala a chemotherapy, omwe amachititsa kuchepa kwa khansa, mosavuta kutopa, ndi kuthandiza kuthana ndi xerostomia (kamwa youma) chifukwa cha mankhwala odzola.

Posachedwapa, kufufuza kwa kafukufuku wofalitsidwa mpaka lero kunali kulimbikitsa kuti kugwira ntchito pamatenda kungathandize kuthandizira mavuto a kugona okhudzana ndi khansa.

Ngati mukuganiza kuti mukuyesera mankhwalawa ndi kofunika kulankhula ndi oncologist wanu ndikupeza dokotala wodziwa bwino kuchiza anthu ndi khansa. Kuchuluka kochepa koyera kapena kuchepetsedwa kwa chiwerengero cha mankhwala chifukwa cha chemotherapy kungapangitse mwayi wodwala kapena magazi okhudzana ndi kusungidwa kwa singano zomwe zimagwiritsidwa ntchito mu mankhwalawa.

9 -

Melatonin

Pakhala pali zambiri zambiri zomwe zafalitsidwa posachedwapa zokhudza ntchito ya melatonin ngati njira yothetsera vuto la kusowa tulo . Ngakhale kuti hormone iyi, yogulitsidwa ngati zakudya zowonjezera, ingathandize anthu ena - omwe ali ndi vuto la kusowa tulo lotchedwa "kuchedwa kwa matenda a kugona" - sizothandiza anthu ambiri ogona.

Ndifunikanso kufotokoza maganizo ena ochepa. Popeza kuti melatonin imagulitsidwa ngati zakudya zowonjezera zakudya sizikumana ndi malamulo omwewo monga mankhwala omwe angayang'ane nawo - mwa kuyankhula kwina, simungathe kudziwa bwinobwino momwe mukuyambira melatonin. Chiwerengero cha melatonin m'zinthu zambiri zoterezi zimakhala zazikulu kwambiri kusiyana ndi kuchuluka kwa ndalama zomwe zimaperekedwa pofuna kuchiza matenda ochedwa ogona.

Komabe, khansa ya melatonin ikuphunziridwa kuti ikhoza kugwira nawo ntchito yochizira khansa ya m'mawere, ndipo kuchepetsa kuchuluka kwa melatonin yotengedwa ndi chigoba cha pituitary pamene anthu atauka usiku chifukwa cha ntchito yozizira usiku tsopano akuwoneka ngati chotheka cha khansa.

Zonsezi zikutanthawuza kuti uyankhule ndi dokotala ngati muli ndi vuto la kusowa tulo, ndipo kambiranani mosamala zomwe mungachite kuti mukhale ndi vuto la kugona ndi mtundu wanu wa khansa - kaya mumakhala ndi melatonin kapena ayi.

10 -

Zina Zoonjezera Zogona

Mwinamwake mwawamva za ubwino wa mankhwala ena opatsirana chifukwa cha kusowa tulo , komabe ndi khansara, ndikofunika kuti muyankhule ndi dokotala wanu za zakudya zina zowonjezera zakudya kapena kukonzekera kwa mankhwala omwe mumatenga. Monga tanenera poyamba, mankhwalawa sakulamuliridwa ngati mankhwala a mankhwala. Kuphatikizanso apo, mankhwala ena azitsamba angasokoneze kuopsa kwa mankhwala ena a khansa. Kumbukirani pamene mukuyang'ana mankhwalawa kuti chinachake monga hemlock chikhoza kuganiziridwa kuti ndi chachirengedwe, chomera chokhazikika, ndipo chimatha kukula mthupi. Komabe izo sizinachite Romeo ndi Juliet zabwino zambiri.

Mizu ya Valerian inasonyeza phindu lodzichepetsa ponena za kugona, koma malinga ndi "Kufikira mpaka pano" palibe umboni wokwanira wokwanira wogwiritsa ntchito. Mosiyana ndi izi, mankhwala a lavender ophera aromatherapy sangawonetsedwe kukhala opindulitsa ndi lingaliro la sayansi, koma ngati ligwiritsidwa ntchito monga gawo la mwambo wanu wa kugona, ukhoza kukhala chinthu chomwe chiri chothandizira kwa inu, ndipo simungathe kusokoneza chithandizo chirichonse inu mwalamulidwa kwa khansara yanu.

11 -

Pamwamba pa Mankhwala Osokoneza Bongo

Kuyenda kudutsa mu pharmacy mukhoza kuona njira zambiri zothandizira kuchipatala. Zambiri mwazi ndi mtundu wina wa antihistamine monga diphenhydramine (Benadryl). Ngakhale kuti zokonzekerazi zakhala zogwira ntchito posakhalitsa kwa anthu ena ogona, nkofunika kuti anthu akambirane za kugwiritsa ntchito mankhwalawa ndi oncologist wawo asanatenge chilichonse. Diphenhydramine imadziwika kuti imadwalitsa matenda ena a khansa, ndipo ndi mankhwala amodzi, makamaka amatha kuthetsa zotsatira za mankhwala a khansa kwathunthu.

12 -

Mankhwala Olemba

Nthaŵi zina kusokonezeka kugona kungapitirize kukhala vuto ngakhale kukhala ndi ubwino wa kugona ndi zina. Izi zikamapezeka, mankhwala oyenera kugona chifukwa cha kugona angaganizidwe kanthawi kochepa, kuti akupezeni kuti muyambe kugwiritsira ntchito mankhwalawa. Izi ndizoona makamaka pamene anthu ayesa njira zina ndikufika pambali pomwe ngakhale kuganiza kuti akuyesa kugona kwakhala kovuta.

Sizingaganizidwe mokwanira kuti izi ziyenera kugwiritsidwa ntchito ngati mankhwala achidule (mwina kupatulapo khansa yapamwamba) komanso kuti ena - makamaka benzodiazepines - akhoza kukhala osokoneza bongo. Popeza mankhwala ambiriwa amaletsa kutopa ndipo amachepetsa kuopsa kwa zotsatira zake, kuchenjeza kuyenera kuwonetsedwa pochita zinthu monga kuyendetsa galimoto, ngakhale tsiku lotsatira kugwiritsa ntchito mankhwala usiku womwewo.

Zosankha zingaphatikizepo (kutsatira zowonjezera kuti mudziwe zambiri za njirazi):

• Rozerem - Mankhwalawa amagwira ntchito monga melatonin agonist ndipo amavomerezedwa makamaka kuchipatala. Ngakhale kuti zapezeka kuti zakhudzidwa ndi zochitikazi, kafukufuku waposachedwa wapangidwa makamaka kwa anthu omwe ali ndi khansa adapeza kuti mankhwalawa sali othandiza, ndipo njira yothetsera chidziwitso ndizovuta kwambiri.
• Mankhwala a nonbenzodiazepine
• Mankhwala a Benzodiazepine

Mankhwala ena omwe amasonyeza kuti ali ndi zifukwa zina akhoza kugwira ntchito kwa anthu ena ogona. Onani ndondomeko iyi ya mapiritsi ogona kuti mudziwe zambiri. Onetsetsani kuti mukalankhule ndi dokotala wanu. Kusagona kwa anthu omwe ali ndi khansara si vuto laling'ono, ndipo kungakhale ndi zotsatira zoopsa.

_Zotsatira:

_{Garland, S. ndi al. Kugona bwino ndi khansa: ndondomeko yowonongeka ya khalidwe lachidziwitso la kuperewera kwa odwala khansa. Matenda a Neuropsychiatric ndi Chithandizo . 2014. 10: 1113-24.}

_{Chien, T., Liu, C., ndi C. Hsu. Kuphatikizidwa kukakamizidwa kukhala khansa. Journal of Traditional and Medicine Complementary . 2013. 3 (4): 234-9.}

_{Haddad, N., ndi O. Palesh. Kuchulukanso pamatenda odwala matenda a khansa. Mankhwala othandizira khansa . 2014. 13 (5): 371-85.}

_{Heckler, C. et al. Kuzindikira zamaganizo kuti munthu asagone, koma osati armodafinil, kumapangitsa kutopa kwa opulumuka khansara ndi kusowa tulo: kuyesedwa kosagwiritsidwa ntchito mosagwiritsidwa ntchito. Thandizo Lothandiza ku Khansa . 2015 Nov 5. (Epub patsogolo pa kusindikiza).}

_{Howell, D., ndi T. Oliver. Kusokoneza tulo kwa anthu akuluakulu omwe ali ndi khansa. Annals of Oncology . 2014. 25 (4): 791-800.}

_{Johnson, J. et al. Kuwongolera mwatsatanetsatane ndi kufotokozera mwachidule mayesero omwe amachitidwa mosavuta omwe amachititsa kuti munthu asayambe kugona (CBT-I) odwala matenda a khansa. Kupenda Mankhwala Ogona . 2015 Aug 1. (Epub patsogolo pa kusindikiza).}

_{Matthews, E. et al. Njira yothetsera vuto la kugonana kwa zotsatira za kusowa tulo kwa amayi atatha kuchiza khansa yapakati: kuyesedwa kosasinthika. Forum on Nursing Forum . 2014. 41 (3): 241-53.}

_{Pulogalamu ya National Complementary and Integrative Health. Kusokonezeka Magona. Kusinthidwa 10/28/15. https://nccih.nih.gov/health/sleep}

_{Ronanelli, M., Faliva, M., Perna, S., ndi N. Antoniello. Onetsetsani pa ntchito ya melatonin popewera khansa ya tumorigenesis komanso mu kayendedwe ka khansa yowonongeka, monga kusokonezeka kwa kugonana ndi kusokonezeka maganizo: kuwonanso ndi ndemanga. Makanema Okalamba ndi Kafukufuku Wodzifufuza . 2013. 25 (5): 499-510.}