Ngati ndinu mtundu wa munthu amene akufunikira kuthetsa bata kuti mugone tulo tosangalatsa, tseka tebulo ili. Palibe chifukwa chowerengera. Komabe, ngati mutapeza kuti ngakhale phokoso laling'ono - galimoto yonyansa panja, galu akugunda, wokwatira mnzanu - ndiyitanidwe, ndiye kuti mungafune kuyang'ana phindu la phokoso loyera.
Ubwino wa Usiku Waukulu Wa Kugona
Palibe chabwino kuposa kudzuka usiku watagona, ndikudzimva kuti ndikutsitsimulidwa ndipo ndikukonzekera tsiku.
Pali madalitso ochuluka a kugona tulo usiku kuphatikizapo kumangodzuka mmawa wotsatira: ikhoza kukhala ndi thanzi labwino, kuthandizira kuchepetsa nkhawa ndikuletsa kuvutika maganizo.
Mwinamwake mwawona kuti kupeza tulo tomwekugona bwino kumakhala kovuta kukwaniritsa pamene mukukula. Malinga ndi bungwe la US National Institute of Health, akuluakulu omwe sagone bwino usiku amakhala ovuta kukumbukira ndi kukumbukira ndipo ali pangozi yaikulu ya kugwa kwa usiku.
Nthawi yogona - ndiko kuti, mumagona nthawi yanji usiku - inunso mwagwirizanitsa ndi moyo wautali. Kugona kwabwino kwambiri usiku kumakhala maola 7 mpaka 8 m'litali. Pazochitika zazikulu za matenda, anthu omwe amakhala ndi maola ochepa (osachepera 6) kapena oposa (maola oposa 9) awonetsedwa kuti ali pachiopsezo chachikulu chakufa panthawi yophunzira.
Chifukwa Chimene Mukusowa Mphepete Yoyera
Ngati muli ndi vuto la kugona kapena mosavuta usiku, akatswiri ambiri ogona amalimbikitsa kuti ayesetse kujambula phokoso lamakono kapena phokoso loyera.
M'buku lakuti "Say Good Night to Insomnia," katswiri wofufuza za kugona, Gregg Jacobs, ananena kuti zipangizozi zimagwira ntchito m'njira ziwiri: mwa kulepheretsa phokoso losokoneza bongo komanso kupanga mawu ofuula omwe amasangalala komanso akuthandiza kugona.
"Ndine wokhulupirira weniweni [wa phokoso loyera]," anatero David Neubauer, yemwe ndi mkulu wa chipatala cha Johns Hopkins Hospital Sleep Disorders Center.
Ngakhale kuti maumboni ambiri amathandiza kuti anthu agone tulo, timadziwa kuti amapereka mtundu wa "phula," womwe umakhala wotonthoza kwambiri. Pamene uli chete, anthu ogona kapena ena Kugona movutikira kuganizira kwambiri za phokoso lazing'ono, zomwe zingawalepheretse kugona. "
Mu kafukufuku wa 2008 Consumers Reports odwala ogwira ntchito 2,021, makina owamveka anapezeka kugwira ntchito komanso mankhwala kuti anthu agone.
Pezani Machine Yoyera
Makina opanga mabomba amapezeka kwambiri ndipo ndi otsika mtengo, koma musanayambe kupita ku sitolo yapamwamba kwambiri ya bokosi, pezani mtundu wa phokoso la phokoso lomwe ndi labwino kwa inu.
Mphungu Yoyera
Phokoso loyera ndi pamene maulendo amphamvu a maulendo angapo akuphatikizidwa, kupanga phokoso lofanana ndi losavuta kumapanga pamene likuwomba mpweya. Makina achizungu amatha kupanga phokoso lawo loyera kapena kusewera kumbuyo, komwe kuli kujambula kopanda malire.
Kafukufuku wasonyeza kuti phokoso loyera lingathandize odwala kugona kupyolera mukumveka kwa phokoso limene likupezeka kuchipatala chachikulu cha Care Care chomwe chimapangitsa kuti phokoso likhale lozungulira.
Kugona kwa ICU kwapangitsa kuti kafukufuku wina apitirize kufufuza chifukwa cholephera kuchira chifukwa chosowa tulo . Mu phunziro limodzi la labata ogona, phokoso la ICU linasewera phokoso lamakono pamene maphunziro ankayesera kugona. Chiwerengero cha kuwuka kunachepetsedwa kwambiri pamene phokoso loyera linawonjezeredwa.
Phokoso loyera limalimbikitsidwanso kuthandiza anthu okhala ndi zizindikiro, kapena kulira kapena kutchera khutu, zomwe zimakhudza anthu achikulire. Matendawa amatha kuwoneka usiku chifukwa pali mitsinje yochepa yopikisana nayo kuti imusokoneze munthuyo. Phokoso loyera lingathandize kuthandizira kuyimba.
Nature Sound Machines
Anthu ambiri amadziwa kuti chilengedwe chimamveka ngati mvula komanso mafunde a m'nyanja ambiri osangalala kuposa mkokomo woyera. Mawu obwerezabwereza, osasinthasintha ndi ophweka kuti ubongo usanyalanyaze. Izi sizingakhale zoona kwa makina omwe amamveka phokoso la m'nyanja ndi maulendo angapo a mbalame kapena foghorns, mwachitsanzo.
Chotsani TV
Anthu ena amakonda kugona ndi TV kapena wailesi akusewera kumbuyo, koma ndi bwino kuwamasula. Ngakhale mutakhala ozoloŵera kugona ndi TV kapena nyimbo yomwe ikusewera kumbuyo, gawo la ubongo wanu likumvetsera, lomwe lingasokoneze tulo.
Kuwonjezera pamenepo, kuwala kwa buluu komwe kumachokera ku TV ndi zamagetsi ena kumapangitsa kuti ma melatonin asagwire, ndipo ndi hormoni yomwe imayendetsa kugona. Pewani kuwonerera TV ndikuyang'ana pawuniwisi yowala maola awiri kapena atatu musanagone.
Nthawi yofunafuna Thandizo Lokha
Neubauer akunena kuti palibe umboni wa kudalira kapena kuchoka pamene makina a phokoso sakupezeka. Amayerekezera kugwiritsa ntchito iwo kupanga kusintha kulikonse mu malo anu ogona, monga kupeza mateti abwino, kuchepetsa kutentha kapena kutseka magetsi.
Ngakhale ziri zoona kuti ubwino wa tulo umayamba kuwonjezereka ndi ukalamba , kusokonezeka kugona kwa anthu okalamba kawirikawiri kumayambitsidwa ndi matenda ena, monga matenda a mtima kapena mapulumu, ululu wopweteka kapena matenda a maganizo monga kupsinjika maganizo. Kusintha kwazomwe zimakhalapo m'zaka za m'katikati , chikhalidwe cha thupi tsiku ndi tsiku, chikhoza kukhala cholakwa.
Ngati mwayesera kupanga makhalidwe abwino ogona mwa kudula kafeini ndi kukhala ndi nthawi yogona pabedi ndipo sikokwanira, lankhulani ndi wothandizira zaumoyo wanu. Amafuna kuthetsa kugona tulo , zomwe zimakhala ndi zizindikiro zofanana za kugona tulo, kapena kuvutika tulo, monga kusowa tulo.
Zotsatira:
Hublin C, Partinen M, Koskenvuo M, Kaprio J. "Kukhazika mtima pansi komanso kufa kwa chiopsezo cha zizindikiro zokhudzana ndi kugona tulo: Kufufuza kwa majeremusi m'magulu a anthu awiri. 2011 Jul 1; 34 (7): 957-64.
Mtsinje wa Stanchina, Abu-Hijleh M, Chaudhry BK, Carlisle CC, Millman RP "Mphamvu ya kumveka koyera pa kugona m'nkhani zomwe zimawoneka phokoso la ICU" . 2005 Sep; 6 (5): 423-8.
Tinnitus. Mndandanda wa Medline Wowonjezera Anthu Onse .. http://www.nlm.nih.gov/medlineplus/ency/article/003043.htm
http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side