Mankhwala osokoneza bongo amatenga mapiritsi ogona ndi mankhwala a CBTI
Vuto logwera kapena kugona lingakhale lovuta kwambiri. Mukachitika mosalekeza, izi zimatchedwa kusowa tulo . Ngati mukupeza kuti muli ndi vuto logona, mungathe kupeza njira yothetsera mapiritsi ogona. Kodi ndi mapiritsi ogona ndi mankhwala otani omwe mungagwire pamene simungathe kugona? Kodi pali mankhwala omwe angapezeke kunyumba?
Ndi liti pamene muyenera kuwona dokotala? Phunzirani za mankhwala ena omwe angakuthandizeni kuti mugone kugona, kuphatikizapo ntchito yothandizira kugona.
Mawu pa Insomnia
Kusagona ndi matenda ambiri ogona, omwe amakhudza pafupifupi aliyense pa nthawi ina. Zitha kukhala zaufupi komanso zokhudzana ndi zovuta zodziwika, pomwe zimatchulidwa kuti ndilotukutu . Mavuto ogona usiku usanakumane ndi mayesero aakulu ndi chitsanzo.
Komabe, mavutowa angakhalenso matenda aakulu omwe angakulepheretse kwambiri. Kugonana kosalekeza kumachitika mausiku atatu pa sabata ndipo kumatha pafupifupi miyezi itatu. Muzochitika zonsezi, mukhoza kukhala ndi chidwi chophunzira za njira zothetsera kugona, kuphatikizapo kugwiritsa ntchito mapiritsi ogona.
Zothetsera Pakhomo Kukuthandizani Kugona
Anthu ambiri omwe ali ndi chiyembekezo cha kusowa tulo amakonzekera mwamsanga. Zingakhale zabwino ngati mungathe kuchita chinachake, kapena kungotenga chinachake, kukuthandizani kugona.
Zosankhazi zingakhale zochokera ku mapiritsi omwe mungathe kutenga, zakudya zomwe mungadye, kapena zakumwa zomwe mungamwe.
Zonsezi tsopano ndi kale, anthu adya pang'ono mowa kuti athe kugona. Izi "usiku" (zomwe zimatchulidwa ndi bygone headwear zomwe zimavala panthawi yogona kuti kuchepetsa kutaya kwa moto) zikhale, kwa anthu ena, nthawi yogona .
Komabe, tsopano tikudziwa kuti mowa siwothandiza kwambiri kugona. Monga kupweteka kwa ubongo, kungakupangitseni kugona tulo pakuwonjezeka kwa adenosine. Komabe, tulo timene timagawanika ndikusokonezeka. Zimathetsa kugona kwa REM, komwe kumadziwika ndi kulota mokwanira. Kugona kumene kumachitika sikumatsitsimutsa ndipo kumabweretsa zizindikiro za kuwonongeka kwa kugona . Kuphatikizanso apo, kumwa mowa kungapangitse chiwopsezo chowonjezereka cha kupopedwa kwa mpweya wolefuka chifukwa cha kupuma kwa minofu ya mpweya. Choncho, kugwiritsa ntchito zakumwa zakumwa zoledzeretsa kuthandizira ndi tulo sikoyenera.
Mungathe kukwera khitchini kufunafuna zinthu zina kuti zikuthandizeni kugona. Mwina kapu ya mkaka woyaka? Nanga bwanji sandwich ya Turkey, yotchedwa tryptophan? Ngakhalenso kapu yotsitsimula "tebulo" ingayeseke kuyesa.
Muyenera kusamala mukasankha kudya kapena kumwa kanthu kuti mukhale ogona. Zakudya zilizonse zomwe zili ndi caffeine yopatsa mphamvu, monga lamulo, ziyenera kupeŵedwa. Potero, pewani khofi, tiyi ya tiyi, chokoleti, ndi zakumwa zamagetsi. Komanso, zosankha zina zingakhale zosayenera. Simungadye chakudya chambiri, zokometsera zokometsera, kapena mankhwala a phwetekere monga momwe mungayambitsire kupweteka kwa usiku.
Chakudya chimayambitsa kutulutsa insulini, zomwe zingalimbikitse kuti munthu akhale wouma.
Pali zakudya zomwe zingakhale zotonthoza, ndipo izi zingakupangitseni kukhala ndi maganizo abwino kuti mugone. Kawirikawiri, chotupitsa cha nthawi yogona sichitha kukuchepetsani mu mpumulo wa usiku, komabe. Pali zakudya zina zomwe zingakhale zothandiza kwambiri. Zakudya zina, monga Turkey, zili ndi tryptophan. Mukamadya, thupi lanu limatembenuzidwira ku neurotransmitter yotchedwa serotonin. Maseŵera apamwamba a serotonin mkati mwa ubongo wanu angakuchititseni kugona tulo. Palinso zakudya (monga zotsekemera za tart) zomwe zili ndi mlingo wochepa wa melatonin, hormone yomwe ili yofunika kwambiri pa nthawi yogona yomwe imatchedwa circadian rhythm .
Komabe, melatonin yomwe ili mkati mwa chakudya ndi yochepetsetsa kwambiri kuti muyenera kudya gawo lalikulu la chakudya kuti muwone zotsatira zake.
Mwachidule, zotsatira za kugona kwa zakudya ndi zakumwa zakumwa ndizochepa ndipo sizikuwoneka bwino kuti mugone bwino kugona. Komanso, kumwa mowa kapena caffeine kumakhudza kwambiri kugona kwanu. Mwinanso mungadzisokoneze ngati mukudya chakudya cholakwika pafupi ndi nthawi yogona. Zotsatira zake, mungafunike kutembenukira kuzinthu zina.
Kugonjetsa Mapiritsi Ogona
Anthu ambiri amapita ku mapiritsi ogona kuti athandizidwe posintha. Ngati simungathe kugona, mungayambe mwakumenyana ndi mankhwala anu kapenanso mukamachezera m'sitima yanu ya mankhwala. Zambiri zimapereka kupereka mpumulo mwamsanga wa kugona, koma mwatsoka, ndi ochepa amene angapereke malonjezo awo.
Mapiritsi ogona owonjezera amachititsa kuti tulo tiziyenda bwino. Mwachitsanzo, mankhwala omwe ali ndi "PM" mu dzina lachizindikiro amakhala ndi diphenhydramine ngati chogwiritsidwa ntchito. N'chimodzimodzinso ndi katundu wogulitsidwa monga ZzzQuil. Benadryl (dzina lachidziwitso ndi diphenhydramine) ndi antihistamine yomwe imagwiritsidwa ntchito pochizira matenda ndipo imayambitsa kugona. Mankhwalawa akhoza kukhala ozoloŵera, osalimbikitsa kugona koyenera, ndipo sakuvomerezedwa ngati chithandizo cha kupitirizabe kugona.
Chinthu china chotsutsana ndi mtundu wa mahomoni ndi hormone yachibadwa yomwe imatchedwa melatonin. Izi zingakhale zothandiza ngati kugona kwanu kukuchitika chifukwa cha kusalongosoka kwanu. Ndikofunika kutsatira malangizo a momwe mungagwiritsire ntchito melatonin . Sitiyenera kutengedwera nthawi yogona kuti tipeze vuto la circadian, mwachitsanzo, ngati nthawi ya zotsatira zake yachedwa ndipo sizingayambe kugwira ntchito maola angapo.
Mapiritsi ogona
Ngati kusowa kwako kukupitirira ngakhale kuyesa mankhwala osokoneza bongo, ukhoza kukaonana ndi dokotala ndikukambirana za mapiritsi ogona. Pali magulu awiri akuluakulu a mapiritsi ogona, omwe ali m'banja la mankhwala otchedwa benzodiazepines ndi omwe sali. Mndandanda wa mapiritsi a mankhwalawa ndi awa:
- Ambien (zolpidem) -Piritsi yowonongeka kwambiri, ndi benzodiazepine receptor agonist yomwe imayesetsa kukweza zotsatira za GABA mkati mwa ubongo. Amachepetsa nthawi yochuluka kuti agone mphindi zisanu ndi ziwiri kapena khumi ndi ziwiri ndikuwonjezera nthawi yogona kugona ndi mphindi 29. Zingathe kugwirizanitsidwa ndi kukumbukira kukumbukira kukumbukira ndi makhalidwe ogona.
- Belsomra (suvorexant) -Imatseka chizindikiro chodzuka chimene chimapangidwa ndi mankhwala mu ubongo wotchedwa orexin (kapena hypocretin). Amachepetsa nthawi yambiri yogona ndi mphindi zisanu ndi zitatu ndikuchepetsa nthawi yowuka usiku ndi mphindi 16 mpaka 28.
- Estazolam (ProSom) -Indi mankhwala a benzodiazepine omwe amalimbikitsa GABA. Pali chiwerengero chapamwamba cha nkhanza komanso chiopsezo cha kugwa, kuvuta, ndi mavuto omwe amakumbukira nthawi yaitali. Kuopsa kwa kuwonjezera pa nthawi ndi kuchoka kungakhale kokwera.
- Halcion (triazolam) -Like estazolam, ndi mankhwala a benzodiazepine. Icho chimakhala ndi mphamvu zomwezo zoopsa, ndipo sizingakhale zoyamba kugwiritsira ntchito ngati thandizo la kugona.
- Intermezzo (zolpidem) -Modzimodzi ndi Ambien popeza ali ndi chogwirizanitsa chomwecho, koma ndifupikitsa theka, mankhwalawa akhoza kutengedwa pakati pa usiku ndi kuwuka.
- Lunesta (eszopiclone) - Mankhwala ena omwe amagwira ntchito monga benzodiazepine receptor agonist, amachepetsa nthawi yomwe imafunika kugona ndi mphindi 14 ndikuwonjezera nthawi yogona ya mphindi 28 mpaka 57. Mbali imodzi yapadera ndi kukoma kwachitsulo m'kamwa.
- Kubwezeretsa (temazepam) - Palinso mankhwala a benzodiazepine, ali ndi ngozi zofanana za kugwa, kupwetekedwa, mavuto a kukumbukira nthawi yaitali, ndi kuthekera kwa kuwonjezereka ndi kutaya.
- Rozerem (ramelteon) -Chipatalachi chimagwira bwino ntchito yowonjezera zotsatira za melatonin, mahomoni ogona a ubongo. Amachepetsa nthawi yambiri yogona ndi mphindi 9.
- Silenor (doxepin) -Wodetsa nkhawa, ingathandize kuchepetsa kugona mokwanira.
- Sonata (zaleplon) -Ichepetsa kuchepa kwa nthawi yomwe imafunika kugona ndi mphindi khumi. Mwamwayi, iyo imayambitsidwa mwamsanga kwambiri ndipo imatha kuvala mkati mwa maola anayi. Izi zingachititse kukongola kwa kuwuka komwe kumachitika usiku, komabe.
- Trazodone - Wina wachikulire wotetezeka, amachepetsa nthawi yochuluka yomwe imafunika kugona ndi mphindi 10 ndipo nthawi yambiri imadzuka usiku ndi mphindi zisanu ndi zitatu. Amagwiritsidwa ntchito kwambiri kwa anthu achikulire, koma sanaphunzirepo kwambiri kuti zitha kuwonongeka.
Monga mukudziwira, pali zosankha zosiyanasiyana. Pulogalamu iliyonse yogona imakhala ndi zotsatira zosiyana siyana ndipo zingakhale zothandiza pa zosiyana. Mapiritsi osagona sayenera kugwiritsidwa ntchito palimodzi popanda kuyang'anira zachipatala ndipo sayenera kugwiritsidwa ntchito mowa. Izi zimawonjezera chiopsezo cha kuwonjezereka, kupuma kupuma, ndi imfa. Pofuna kufotokoza zomwe mankhwala angakhale abwino kwambiri pazochitika zanu, muyenera kukambirana ndi mwayi wanu ndi dokotala wanu.
Mmene Mungapewere Kugona Mapiritsi
Kwa anthu ena, kugwiritsa ntchito mapiritsi osagona si njira yabwino. Anthu ena amatenga mankhwala ena omwe angayanjane nawo. Ngati muli ndi pakati, simufuna kutenga chinachake chomwe chingasokoneze mwana wanu. Ena amakhudzidwa ndi kuthekera kwa kuledzera kapena kudalira mapiritsi ogona. Komanso, anthu ena samakonda zotsatira za mapiritsi ogona.
Ziribe kanthu chifukwa chomwe mwasankhira kuti musagone mapiritsi ogona, mwatsoka, muli ndi zina zomwe mungachite kuti musagone. Ngati simukufuna kutenga chirichonse kuti chikuthandizeni kugona, mungathe kusintha kusintha makhalidwe anu ogona. Malangizo othandizira kuti ukhondo ukhale wathanzi ungakhale kosavuta kugona. Monga mbali ya izi, muyenera kukhala nthawi yogona ndi nthawi yopuma kuti muthandize kulimbitsa thupi lanu. Muyenera kupewa masewerawa masana chifukwa izi zingachepetse chilakolako cha thupi lanu cha kugona (kutchedwa kugona galimoto). Ndifunikanso kuchepetsa nthawi imene mumadzuka pabedi, njira yotchedwa stimulus control .
Komanso, pali njira zina zothandizira kupuma , biofeedback, ndi aromatherapy. Mutha kuwona katswiri wa zamaganizo ndikuphunzira njira zothetsera nkhawa ndi maganizo olakwika omwe angayambitse kugona. Mukhoza kusintha kuti muzitha kugona mosavuta pogwiritsira ntchito zithunzi zowonongeka, kupuma pang'ono, ndi mankhwala ena. Kuonjezerapo, kugwiritsa ntchito mawanga odziwika bwino komanso otonthoza ndi aromatherapy kungakuthandizeni kuti mukhale osagona.
Ndiyenera Nthawi Yanji Kuonana ndi Dokotala?
Ngakhale mutayesetsa kutenga chinachake mwamsanga kuti chikuthandizeni kugona pamene muli ndi tulo, sipangakhale mpumulo uliwonse. Ngati kugona kwako kukupitirira, mungafunike thandizo lina. Ngati mungathe kuzindikira chomwe chikuchititsa kuti musagona, ndipo mukuyembekezera kuti idzathetsa, mungasankhe kupirira. Mwachitsanzo, ngati mukuphunzira mayesero ndipo muli ndi vuto la kugona, izi zikhoza kusintha ngati mayesero apita.
Nthawi zina vuto la kusowa tulo limakhala lokhazikika kapena lokhazikika. Ngati vuto likugwera kapena kugona limasokoneza moyo wanu, mukhoza kuchitapo kanthu. Ngati mumadzimva mukuvutika maganizo kapena kudzipha chifukwa cha kusowa tulo, ndiye kuti nkofunikira kuti mupeze thandizo. Mungayambe mwakulankhulana ndi dokotala wanu wamkulu pazinthu zanu. Ngati chithandizo chofunikira kwambiri chikufunika, mungatumizidwe kwa katswiri wogona. Kulepheretsa kugona tulo ndi njira yowonongeka ya kupitirizabe kugona, makamaka pamene ikugwirizana ndi kuwuka, ndipo izi zingafunike kuchipatala.
Mawu Ochokera
Anthu ambiri omwe ali ndi vuto la kusowa tulo akhoza kuphunzira kugona bwinobwino popanda kugwiritsa ntchito mapiritsi ogona. Nthawi zina, m'pofunikira kuzindikira vuto lalikulu la kugona lomwe lingakhalepo, monga kugona kwa mpweya. Anthu ambiri adzapindula ndi kusintha kwachindunji monga gawo la chidziwitso cha khalidwe la kusowa tulo (CBTI) , kuperekedwa kupyolera mu bukhu, pa intaneti, pa msonkhano kapena gulu, kapena pakukumana ndi katswiri wa zamaganizo.
Ngakhale kugona kwakhala kwa zaka zambiri, kungathetsedwe motsogoleredwa ndi katswiri wa mankhwala ogona. Yesetsani kupeza thandizo limene mukusowa-ndipo musazengereze kufika pamipiritsi ndi mankhwala omwe nthawi zambiri amaperekedwa monga njira yothetsera tulo.
> Zotsatira:
> Maphunziro Oleza Mtima: Mankhwala Opatsirana (Kupitirira Zofunikira). Kupititsa patsogolo .
> Sateia MJ et al . Malangizo Okhudza Zipatala Zothandizira Mankhwala Osokoneza Bongo a Insomnia Osaneneka Akuluakulu: An American Academy of Sleep Medicine Guide Guide Practice Practice. " Journal of Clinical Sleep Medicine . 2017; 13 (2): 307-349.
> Kukhumudwa Kogona: Kuzama. Pulogalamu ya National Complementary and Integrative Health .