Anasokoneza Kugona ndi Kusinza Angayambe Chifukwa cha Kugona kwa Apnea, kusintha kwa Circadian
Ngati ndinu munthu wokalamba amene amadzuka m'mawa kwambiri, mwina mumadabwa kuti ndi chiyani chimene chikukuchititsani kuchita zimenezo.
Kukalamba kungapangitse zinthu zosiyana kwambiri zomwe zimakhala zovuta kwambiri kugona zaka zapuma pantchito komanso pakati pa okalamba. Dziwani zina mwazifukwa zomwe zimayambitsa m'mawa kwambiri, kuphatikizapo othandizira kugona tulo monga ma circadian kusintha ndi kusintha kwa melatonin kusintha, matenda odwala matenda ogona, matenda ovutika maganizo, osagwidwa ndi matenda ogona tulo, matenda osokonezeka maganizo, komanso odwala kwambiri.
Kumvetsetsa Chikhalidwe cha Kusalima
Sikuti aliyense amene amauka mofulumira akuvutika ndi kusowa tulo . Kugonjetsedwa kumatanthauzanso kuvutika kugona kapena kubwerera kugona pambuyo pa kuwuka. Zingapangitse nthawi yaitali kuti ayambe kugalamuka ndipo zingapangitse kugona kusabweretse. Zingayambitse kupweteka masana, kuphatikizapo zizindikiro za kutopa komanso kukhumudwa, kusinkhasinkha, kukumbukira kwa kanthawi kochepa, ndikudandaula. Pali zambiri zomwe zingayambitse kugona.
Ndi zachilendo kudzuka usiku. Ngati kuwuka kuli kochepa, kungakhale kosavuta kubwereranso. Tsoka ilo, kudzuka kwa m'mawa kungabwere pa nthawi imene kuli kovuta kubwerera kukagona. Izi ndi chifukwa chakuti tulo tagona, chilakolako cha kugona chimadalira pazigawo za mankhwala otchedwa adenosine mu ubongo, zakhala zikuchepa kwambiri. Nthaŵi zambiri kudzuka kwa m'mawa kumachititsa munthu wokhudzidwayo kukhala maso nthawi zonse usiku wonse.
Nchiyani chimayambitsa m'mawa kudzuka kuti zichitike? Kuti tiyankhe bwino funso ili, zingakhale zothandiza kufufuza njira zomwe zimapangitsa kuti tigone tulo usiku.
Ntchito ya Circadian Rhythms ndi Melatonin posakalamba
Pambuyo pa kugona tulo, chizindikiro cha circadian chozindikiritsa ndi chofunikira kuti tipeze njira za kugona ndi kudzuka.
Makamaka, zimathandiza kuti nthawi yogona ikhalepo nthawi ya mdima. Mbali ya ubongo yotchedwa " core suprachiasmatic core" (SCN) mu hypothalamus imatsogolera izi. Zimakhala pafupi ndi mitsempha ya optic yomwe imachoka pamaso pa ubongo. Momwemo, zimakhudzidwa kwambiri ndi zowonjezera.
Kuwala, makamaka kuwala kwa dzuwa , kumakhudza kwambiri chizunguliro cha circadian. Zimalimbikitsa kukweza. Ngati chamoyo chimakhala pamalo osadziwika, sizingakhale bwino kuti tigone tulo usana. Kuwala kumathandiza kusintha nthawi yogona. Izi nthawi zina zimakhudza kugona ndi maganizo. M'nyengo yozizira, anthu ambiri amakhala ndi chilakolako chogona monga momwe mdima ukupitilira, ndipo kuwala kochepa kungapangitse vuto lachisokonezo cha nyengo.
Kwa anthu achikulire, ndizofala kuti ubongo ukhale ndi melatonin yochepa. Chizindikiro ichi chimapangitsa kuti agone. Izi zimachepa pochita kupanga zingakhale chifukwa cha kusintha kwa penaal gland. N'zotheka kuti kuchepa kwa malingaliro, monga kutuluka kwa thupi kumene kumachitika m'maso mwa anthu achikulire, kungakhale ndi gawo. Anthu ena amatenga melatonin ngati thandizo la kugona pofuna kuyesa kuimika maulendowa, koma izi zingakhale zopindulitsa pang'ono.
Akulu achikulire amatha kukhala ndi matenda awiri ogona a circadian: matenda apakati ogwira tulo (ASPS) ndi kusinthasintha kwabwino. Zonsezi zimayambitsa kuwuka kwa m'mawa kwambiri. ASPS ikudziwika ndi chikhumbo chogona ndi kuwuka msanga. Anthu omwe ali ndi vutoli akhoza kumadzulo madzulo ndikudzuka ndi 4am ndi kusowa kuti agone. Matendawa ndi achilendo, okhudza pafupifupi 1 peresenti ya anthu. Zingakhale ndi maonekedwe a chibadwa.
Kulephera kugona mokwanira kumachitika kawirikawiri pakati pa anthu omwe ali ndi maudindo, makamaka pakati pa anthu omwe ali ndi matenda a maganizo monga matenda a Alzheimer's.
Izi zikhoza kukhala chifukwa cha kuchepetsedwa kwa zochitika zachilengedwe za kuwala ndi mdima. Zitha kuchitanso chifukwa cha kuwonongeka kapena kuwonongeka kwa malo a ubongo omwe ndi ofunika pa malamulo ozungulira. Zomwe zimachitika sizinaphunzire bwino, koma zikukhulupiriridwa kukhala zosawerengeka pakati pa anthu wathanzi.
Kulabadira Zofunikira Zogona ndi Kugonana ndi Amuna Achikulire
Pali zifukwa ziŵiri zomwe okalamba amadzuka mofulumira kwambiri kuti amvetse chifukwa cha zizindikiro izi: kufunika kogona ndi kugona tulo. Ali ndi zaka zopitirira 65, akuganiza kuti kugona mokwanira kumafunika kuchepa kuyambira maola 7 mpaka 9 mpaka maola 7 mpaka 8. Izi zingawoneke ngati zosiyana, koma zingakhale zofunikira. Kupuma pantchito kumathandiza kuti zikhale ndi zotsatirapo.
Kawirikawiri pamene anthu amapuma pantchito, amasangalala ndi mwayi wokhala chete maola awo alamu. Anthu oterewa anganene kuti, "Ine ndikutha pantchito: Sindiyenera kudzuka nthawi yina." Ngakhale izi zikhoza kukhala zokhudzana ndi zofuna za ntchito, zikhoza kunyalanyaza zosowa za thupi. Mwa kulola nthawi yotsala kuti ikhale yosiyana-mmalo mowuka nthawi imodzimodzi tsiku lirilonse - chizunguliro cha circadian ndi kugona galimoto zonse zimakhudzidwa. Moyo wosagwiritsidwa ntchito pantchito yopuma pantchito ungathandizenso kukhala wodalitsika komanso kudzipatula, zomwe zimachititsa ena kuyamba kugona kale.
Komanso, chifukwa cha kuchepa kwa kugona pakati pa zaka zino, kupuma kwabwino kungasokonezedwe pogwiritsa ntchito nthawi yambiri pabedi. Ngati wina akusowa tulo tofa maola asanu ndi awiri, koma akugona pa 9 koloko ndikuyesa mpaka 7 AM (ngakhale pambuyo pa kuwuka koyambirira), maola 10 ali pabedi adzaphatikizapo maola atatu a kusowa tulo. Izi zikhoza kuchitika ngakhale pakati pa omwe anali atagona kale, pamene nthawi yogona imatha kuposa kugona. Kuchepetsa nthawi yakugona kuti muwonetse zosowa za pakali pano kungapangitse ubwino wokhala ndi tulo komanso kuchepetsa kuwuka.
Kuonjezera apo, kutsekula kwa mphuno yowonongeka kawirikawiri kumawathandiza m'mawa kwambiri. Matendawa amapezeka kawirikawiri pakati pa anthu achikulire, ndi kuchuluka kwafupipafupi kwa khumi mwa amayi kupitirira kusamba. Kugona tulo tingagwirizane ndi kusewera, kugona kwa masana, kugaya mano, kuvulala nthawi zambiri kuti amve (nocturia), ndi kuwuka kosayenera komwe kumayambitsa kugona.
Kugonana kosalala kungakhale koipitsa panthawi ya kugona kwa REM , pamene minofu ya thupi imasuka kotero kuti lamulo lotolo silikuchitika. Kugona kwa REM kumakhala pamphindi 90 mpaka maola awiri ndipo imakhala mugawo lachitatu la usiku. (Kugonana komweku nthaŵi zonse kumapangitsanso kukumbutsani mwachidule pamene nthawi iliyonse ikutha.)
Mwinamwake osati mwangozi, nthawiyi nthawi zambiri imagwirizana ndi kuwuka kwa m'mawa nthawi zonse. Kugona tulo kumayambitsa munthu, ndipo kusowa tulo kungakhale kovuta kuti tibwerere kukagona. Kuchiza matenda opatsirana ogona ndi kugonjetsedwa kwapadera kwa mpweya (CPAP) kapena chogwiritsira ntchito pamlomo kungathandize kuchepetsa zochitikazi.
Kuwona Maonekedwe ndi Zina Zowonjezera Zomwe Zimayambitsa Kukhudzidwa Kwambiri
Pomalizira, zingakhale zofunikira kuganizira ntchito ya mavuto a maganizo omwe amachititsa kuti anthu achikulire azidzuka m'mawa kwambiri. Kuvutika maganizo nthawi zambiri kumakhudzana ndi zochitika izi. Kuyenera kudziŵika kuti kuvutika maganizo kumagwirizananso kwambiri ndi kugonana kwa kugona, kotero izi zikhoza kukhala umboni wochuluka wa matenda opuma okhudzana ndi kugona.
Kuphatikizanso, nkhawa ingapangitse munthu kugona. Ziribe kanthu zomwe zimayambitsa, ngati kuwuka kumadzetsa nkhawa, kapena kukhumudwa, zidzakhala zovuta kuti mubwerere. Izi zikhoza kukhala bwino ndi chithandizo cha chidziwitso cha kugonana kwa abambo (CBTI) .
Kuchiza kwa matendawa kumathandiza kuti mukhale ndi tulo. Zikuwoneka kuti pali chiyanjano chosiyana, chimodzimodzi chimakhudza wina. Pofuna kusintha maganizo ndi kugona nthawi yomweyo, zonsezi zingasinthe.
Zingakhale zofunikanso kuganizira zokhudzana ndi zachilengedwe. Mkokomo, kuwala, ndi kutentha kungayambitse kudzutsa. Ganizirani ngati kusintha kwa malo ogona ndi kofunika kuti mukhale ogona bwino.
Ngati mupitiriza kudzuka mofulumira kwambiri, ndikumva kuti mwatopa kwambiri ndikugona mokwanira, ganizirani kulankhula ndi dokotala wogona. Pokumbukira mbiri yanu, zingatheke kudziwa zomwe zimayambitsa ndi mankhwala omwe angayankhe bwino.
> Zotsatira:
> Brzezinski, A et al . "Zotsatira za melatonin yodalirika pa tulo: meta-analysis." Kugonana Kwachisanu 2005; 9: 41.
> Kryger MH ndi al . "Mfundo Zothandiza Pogona Mankhwala." Elsevier , edition la 6, 2016.
> Moore-Ede, MC ndi al . "Zomwe zimayendera nthawi," mu The Clocks That Time Us . Cambridge, Massachusetts, Harvard University Press, 1984, p. 3.
> Peters, BR. "Nthaŵi Yogona Yopanda Nkhazikika ndi Kugalamuka," Pofufuza za Mitu Yakugona. Mchipatala Chogona. 2014; 9: 481-489.