Zida Zingakulepheretseni Kumbuyo, Zowonjezera Kusintha
Mwinamwake mwamvapo kale: "Ndimangomva ngati ndikugona pamsana wanga." Kodi kugona kumakhudzanso bwanji kuponya kwanu? Kodi pali mankhwala omwe angakulepheretseni kugona bwino?
Kugona ndi Kusunga
Kusungunuka kumachitika pamene mphepo yam'mwamba, makamaka mmphepete mwa mphuno ndi pamphuno, imathamanga kuchokera ku mpweya wambiri wa mpweya panthawi yopuma pamene ikugona.
Kawirikawiri izi zimakhudza nthenda yofewa ndipo imatsegula, minofu yomwe imapachikidwa kumbuyo kwa mmero. Kuphatikizira pansi pa lilime kungathandizenso.
Kusungunuka kungakhale koipitsitsa pa nkhani ya kusokonezeka kwa msana, kuphatikizapo chimfine kapena chifuwa. Kupuma pamphuno kudzalola nthiti (ndi lirime) kusunthira mmbuyo. Komanso, kumwa mowa kumapangitsa kuti phokoso liwonjezeke. Izi zimachitika chifukwa chakumwa ndi minofu yotsitsimula yomwe ingakhudze minofu yambiri yomwe imayamwa pamero.
Ngati mugona pamsana panu, mungakhale ndi nthawi yambiri yokonzera. Izi zimachitika chifukwa mlengalenga amatha kugwa, kuchokera ku zinthu zakuthupi komanso kuwonetsera kunja (monga kulemera kwa khosi kapena chifuwa kukupitirira). Mphamvu yokoka ikhoza kusinthasintha minofuyi pamutu, kutseka mpweya wabwino.
Sikuti kungogona kugona kumbuyo kwanu kumakhala kosavuta, koma kungapangitsenso kugwa kwathunthu komwe kumatchedwa apnea ogona .
Zimapuma kupuma, kupuma kapena kukomoka, ndi zizindikiro zina monga kugona usana kungabwere. Izi zingakhalenso ndi zotsatira zowononga komanso zakupha , kotero ndikofunika kuthana ndi vutoli ngati lilipo. Ndikofunika kuzindikira kuti anthu ena akhoza kukhala ndi apnea opanda kugona popanda umboni wonyenga.
Kugona pambali panu kungakhale komwe mukufunikira kuti mupume ndikupuma bwino. Kafukufuku wa kafukufuku, kuphatikizapo kufufuza anthu 21 omwe anawombera popanda kugona kwa kugona, thandizo lomwe likugona kumbali yanu lingachepetse kwambiri nthawi yomwe imakhala yosungirako komanso nthawi yowonjezera.
Mmene Mungasinthire Kugona Kwanu
Kufotokozera kuti mumangophunzira kugona kumbali yanu kungakhale kosaoneka ngati kopanda pake, ndikugona. Komabe, pafupi theka la anthu omwe akulimbikitsidwa kuti agone pambali pawo adziphunzira kutero ndipo akhoza kukhalabe ndi malo. Kawirikawiri chikhodzodzo chakuthwa kuchokera kwa bedi womanga naye chimalimbitsa khalidwe.
Kwa iwo omwe amafunikira kulimbikitsidwa pang'ono, pali zida zingapo zomwe zingakhale zothandiza. Izi zimaphatikizapo maulamenti a mthunzi wam'mbuyo, kuthamangira magulu a miyendo, mapiritsi apadera, mabotolo amtundu , komanso makina osinthidwa usiku. Kafukufuku amasonyeza kuti kutsata kwa nthawi yayitali kumakhala kochepa, mwinamwake osachepera 2 peresenti pambuyo pa miyezi yambiri.
Njira imodzi yamakono yotengera kunyumba ndiyo kuvala T-shirt yokhala ndi chikhomo chokhala ndi mthunzi wotsekedwa pamwamba pa msana ndipo mpira wa tenisi wasungidwa m'thumba. Zikhozanso kukhala zotheka kugwiritsa ntchito chikwama kapena fanny pake kuti achite chinthu chomwecho. Choncho, nthawi zonse mukaponyera kumbuyo musanagone, simudzakhala womasuka ndipo mwachibadwa mumabwerera kumbali yanu.
Kawirikawiri, kusokonezeka uku sikokwanira kukuukitsani. Ngati muli olemera kwambiri kapena olemera kwambiri, mungafunike mpira wothamanga, monga mpira wa mpira kapena mpira, kuti musayende bwino.
Pomaliza, zingakhale zothandiza kukweza mutu wa bedi usiku kuti achepetse. Izi zikhoza kuchitika ndi bedi losinthika, mtolo wogona, kapena zina. Choyenera, mutu uyenera kukwezedwa ku madigiri 20 mpaka 30.
Mawu Ochokera
Ngati kupopera kwanu kuli chifukwa cha kuika thupi, njira zosavuta kuti mutembenuzire mbali yanu zingakhale zofunikira kuti muzisiye kugona bwino.
Ngati kupopera kwanu kukupitirira, kapena ngati muli ndi zizindikiro zina zomwe zimapangitsa kuti mukhale ndi vuto lakugonana, kambiranani ndi dokotala wanu za kufunikira koyezetsa magazi.
> Zotsatira:
> Komaroff AL. "Funsani dokotala. Kodi kugona kwanga kungandichititse kuti ndisamangodziwa? Ngati ndi choncho, ndingatani kuti ndikhalebe pamalo abwino usiku wonse? " Harv Health Lett . 2014 Mar; 39 (5): 2.
> Nakano H et al . "Zotsatira za udindo wa thupi pozembera m'mimba mwa abambo komanso osapsa." Kugona 2003, 26: 169.
> Ravesloot MJ ndi al . "Mphamvu yosawerengeka ya mankhwala opatsirana pogwiritsa ntchito mankhwalawa imadalira kwambiri komanso imachititsa kuti munthu asagone tulo tofa nato. 2013 Mar; 17 (1): 39-49.
> Zoutsourelakis I et al . "Zopangira zachipatala ndi polysomnographic zowonongeka." J Kugona . 2012 Dec; 21 (6): 693-9.