Dziwani Zomwe Zili Zolakwika, Yesani Zothetsera Pakhomo, ndipo Pezani Thandizo kwa Chisokonezo
Zikuwoneka ngati kugona kumabwera mwachibadwa. Koma pamene simungatero, mungathe kupeza nokha mwamphamvu, "Ndithandizeni kugona!" Zingakhale zokhumudwitsa, zosautsa kuti munthu asagona, amene amadziwika ndi zovuta kugwa kapena kugona. Mutha kukhala maso kwa maola ambiri usiku. Mukamadzuka popanda kudzimva kuti mukutsitsimutsidwa, vutoli mwamsanga limakhala lokopa pa moyo wanu wonse ndi thanzi lanu.
Ndi zifukwa ziti zomwe simungathe kugona? Kodi pali njira zoyesedwa-zowona zothandiza kukugona bwino usikuuno? Kodi muyenera kuchita chiyani mutayesa chirichonse, kuphatikizapo mankhwala a kunyumba, ndipo sikugwira ntchito? Tiyeni tione izi ndikupeza thandizo lomwe mukufunikira kuti mugone.
Kodi Cholakwika Ndi Kugona Kwanga N'chiyani?
Tili ndi chiyembekezo cha kugona tulo; kuti tidzakwala tulo, tigone mkati mwa mphindi, tigone popanda kusokonezeka ndikudzutsa kutsitsimula kwathunthu ndikukonzekera tsiku lathu. Koma kodi izi ndizolingana?
Nthawi zambiri ana amatamandidwa ngati chitsanzo cha tulo tofa nato chifukwa (ambiri mwa iwo) amatha kuchita zomwe tafotokoza. Pamene tikukula, matupi athu amasintha komanso tulo tomwe timayesedwa zimakhala zosiyana ndi zomwe zimakhala za ubwana.
Moyo, mwanjira ina, umakhala wovuta. Pali mavuto atsopano a nthawi, kugona kwathu kumasokonezedwa ndi ena (kuphatikizapo zibwenzi ndi ana athu) ndi mavuto ena azachuma (monga nocturia , kupweteka kwa mtima ndi ngakhale kupweteka) kusokoneza tulo.
Pamene tikulamba, tingafunikire kugona pang'ono, ndi achikulire oposa zaka 65 omwe akufuna maola 7 kapena 8 okha.
Chotsatira chake, sitingasangalale ndi tulo tomwe timadziwa mu ubwana wathu. Inde, ngakhale nthawi imene timagona imatha kusintha. Iwo omwe ali madzulo a miyoyo yawo nthawi zambiri amadzimva akudzuka mofulumira , osakhoza kugona monga momwe anachitira kale.
Zina mwazinthu zathu zokhudzana ndi tulo titha kukhala zolakwika pang'ono. Mwachitsanzo, lingaliro lakuti tidzakhala tulo pafupi pomwe titangotsala kumabedi athu, sizingakhale zolakwika. Izi ziyenera kuchitika mu mphindi zosachepera 15 mpaka 20, koma zingatenge nthawi yokwanira mphindi 30 pamene tikukula. Ndipotu, anthu ogona osachepera mphindi zisanu akhoza kukhala "ogona tulo." Izi zikutanthauza kuti iwo ali atagona kwambiri moti amagona mofulumira kuposa momwe zingakhalire zachilendo. Nthawi zina, kukwanitsa kugona mwamsanga-ndi kuyendayenda mofulumira (REM) kugona mofulumira-kumawoneka mu usinkhu wambiri wa usana umene ungabwere chifukwa chogona kapena kugona.
Ochita kafukufuku ena amaganiza kuti kungakhale koyenera kukhala maso usiku. (Kugona kwanu usiku wonse popanda kugwedezeka kungakhalenso chizindikiro cha nthawi yochepa yogona yogona komanso kuwonjezeka kwa kugona.) Chochitika ichi chokhala maso usiku chimatchedwa "kukhala chete" ndipo nthawi zambiri amachitika pamene zizolowezi zagona Mitundu yopanda miyambo ya kumadzulo imaphunziridwa. Anthu akamagona mu gulu pafupi, amakhala ndi nthawi yochuluka usiku. Izi zimapangitsa kugona kukhala ndi malingaliro ambiri a madzi.
Nthawi ingagwiritsidwe ntchito kukambirana, kudya chotukuka kapena kuchitira ena pafupi. M'mbuyomu, kugona kotanganidwa ndi nthawi zogalamuka pakati pa usiku zinali zofala, zikuwonetsedwa mu zochitika za pakati pa usiku zomwe zimawonetsedwa m'maseŵero a Shakespeare, mwachitsanzo.
Zingakhale zachilendo kudzuka usiku. Tikapeza kuti tadzuka usiku, ziribe kanthu chifukwa chake, tingaganize kuti chinachake chili cholakwika. Ngati palibe zotsatira pa ntchito yamasana, komabe izi sizingakhale choncho. Ndi zachilendo kuti mutsegule, musinthe makutu, mukumva phokoso, ndipo mwinamwake ngakhale kuti mubwere kukakodza.
(Kukwera kupita kuchimbudzi kumakhala kofala kwambiri pamene tikukalamba kuti mumakhala ovuta kuwatcha "zachilendo.") Anthu ambiri amatha kugona mosavuta ndipo sakhudzidwa. Vuto liyamba pamene tulo tathu tating'ono timasokoneza miyoyo yathu. Ngati kuvutika kugwa kapena kugona usiku kumayamba kukhala ndi zotsatira, pali chifukwa chofuna kupeza chifukwa.
Zomwe Zimayambitsa Mavuto Kugona ndi Kusagona
Tikagona tcheru, tiyang'anitsitsa mphindi zingapo zapitazo mu kuwala kofiira kwa maola athu alamu, kulakalaka kugona kumangowonjezereka. Pali zifukwa zambiri zomwe zikhoza kuchitika, ndipo kufika pamunsi pazifukwa zina kungakufunseni zochitika zanu.
Chifukwa chodziwikiratu chomwe simungathe kugona ndichinthu chowonekera kwambiri: simuli otopa. Chilakolako chanu chogona chimakhala chochepa ngati mukuyesera kugona nthawi yolakwika. Tangoganizani kugona pansi maola atatu musanagone. Mpata wokhoza kugona kugona ndi wokongola kwambiri. Izi zimakhudzana ndi chizunguliro cha thupi lathu. Ndondomekoyi imathandizira kuti tigwirizane ntchito zathu, kuphatikizapo chilakolako chathu chakudya ndi kugona, kumalo akunja. Mavuto ndi nthawi ya tulo ingathe kuchitika m'mayendedwe a kugona kwa circadian, komanso mu nthawi zochepa monga jet lag.
Ngati mumakhala nthawi yambiri pabedi kusiyana ndi zomwe mukufunikira pakugona, mudzakhalanso ndi nthawi yaitali. Anthu okalamba amafunika kugona pang'ono, choncho pendani momwe mukugona mokwanira komanso nthawi yambiri imene mukugona. Chifukwa china chomwe mungakhale mukuchepetsera chilakolako chanu chogona usiku ndi chifukwa cha kupatula komwe mumazitenga masana.
Chifukwa chofala kwambiri cha kuvutika kugona chimakhudzana ndi kupanikizika ndi kulowetsedwa kwa zinthu ndi zolimbikitsa. Mwina mungakhale ndi vuto logona usiku usanakumane ndi mayesero aakulu kapena kuwonetsera. Mu nthawi ya kupsinjika maganizo, monga imfa ya wokondedwa wanu, mungakhalenso ndi vuto logona. Izi zimatchedwa kusowa koopsa . Nthawi zambiri zimadutsa pamene zosokonezazi zithetsa. Mofananamo, zolimbikitsa monga caffeine komanso chikonga zingasokoneze tulo.
Mungadabwe kumva kuti kuunika kwa usiku -monga ngati kuchokera pa TV kapena pa kompyuta-kungachititse kuti anthu ena asagone. Kuwonjezera pamenepo, kuchita masewera olimbitsa thupi usiku kumatha kukukhumudwitsani komanso kukupwetekani.
Kwa omwe ali ndi kugona kwa nthawi yaitali, chipinda chogona chikhoza kukhala chizoloŵezi cha kusowa tulo kudzera mu chikhalidwe. Malo ogona akuyenera kuti akhale omasuka ndikuthandiza kugona. Iyenera kukhala yozizira, yamtendere, ndi yopanda zododometsa. Moyenera, simungalole televizioni kapena ziweto zanu m'chipinda chanu. Ogonana angakhale osokoneza ndipo anthu ena amasankha kukhala malo osiyana ogona chifukwa chaichi.
Chinthu chinanso chimene chimayambitsa vuto ndi kugona ndi ntchito zomwe zimatsogolera nthawi yogona. Ngati mumadya kapena kumwa mochedwa, mungathe kuvutika ndi kupsinjika mtima kapena kupita maulendo ambiri usiku. Pali njira zambiri zomwe zingathandize kuti tulo tigone. Zambiri mwazinthuzi zimatanthawuza kulimbikitsa makhalidwe abwino ogona. Muyenera kugona ndikuwuka nthawi yomweyo tsiku lililonse. Ndondomeko zopanda kugona zingakulepheretseni kusokonezeka. Muyenera kutsatira nthawi zonse zogona , kuphatikizapo zinthu zokhala chete, zosangalatsa kuti mutha kusintha. Ngati mukulephera kusinthana musanagone, mungakhale mukuvutikira kuti mulowe.
Pomaliza, pali matenda amene angakulepheretseni kugona bwino usiku. Izi zikhoza kukhala mavuto ambiri monga kupweteka kwa mtima kapena ululu, koma palinso matenda ambiri ogona omwe angayambitse kugona. Ena mwa awa ndi awa:
Kaya mukuvutika ndi zina mwazifukwazi, mukhoza kukhala ndi chidwi chophunzira za njira zina zomwe mungasankhire ngati mukuvutika kuti mugone usiku.
Zothetsera Pakhomo Pamene Simungathe Kugona
Ntchito yoyamba kugona bwino usiku ndikulinganiza ukhondo wanu, zomwe zikutanthauza kutsatira zotsatira za kugona bwino. Zitsanzozi zingaoneke ngati zosavuta, koma chifukwa zimaphatikizapo kusintha malingaliro anu pogonana, zingakhale zovuta. Ngati mwadziwa kusintha kumeneku, mukhoza kukakamizika kuyang'ana zina zomwe mungasankhe.
Kwa omwe ali ndi vuto la kusowa tulo, mulipo njira zingapo zomwe zingakuthandizeni kugona. Njira imodzi yothandizira ndi kugona kwa kugona . Izi zimaphatikizapo kuchepetsa nthawi yomwe mumagonera (nthawi zambiri mpaka maora 7 mpaka 8) kuti nthawi yomwe mulipo mumakhala ogona. Zingakhalenso zothandiza kuyang'ana kusintha kwa khalidwe komwe kumatchedwa kusintha. Kuchepetsa mphamvu kumathandiza kusokoneza mgwirizano pakati pa chipinda chanu chogona komanso osagona.
Palinso zina zomwe simukuzigwiritsa ntchito mankhwala zomwe zingakhale zothandiza. Anthu ena amapindula ndi kugwiritsa ntchito aromatherapy , ngakhale kuti kafukufuku sangagwirizane ndi ntchito yake. Njira zosiyanasiyana zotsitsimula, kuphatikizapo kugwiritsa ntchito biofeedback ndi njira zopuma , zingathandizenso kugwirizana pakati pa maganizo ndi thupi lanu. Izi zikhoza kuphatikizidwa mu miyambo yanu yogona ndipo zimapangitsa kukhala kosavuta kumasuka ndi kusintha ku tulo.
Pomalizira, mungapeze kuti mukuyandikira mankhwala owonjezera omwe akuthandizani kuti mugone. Chimodzi mwa zofala kwambiri ndi hormone yobadwa mwachibadwa yotchedwa melatonin . Amagulitsidwa m'masitolo ambiri komanso mankhwala osungirako zitsamba. Zingakhale zogwira mtima kwambiri ngati muli ndi tulo tomwe mukugwirizana ndi nthawi yovuta yozungulira. Ngakhale kuti ali ndi chiopsezo chachikulu cha zotsatira zoyipa (nthawi zambiri ndi kugona), zikhoza kukhala zosankha zoganizira. Zina zowonjezera zitsamba (monga valerian mizu) sizikhala ndi kafukufuku wambiri zomwe zimathandiza kuti zitheke.
Ngati mukuvutikirabe kugona, mungakakamizedwe kuyang'ana njira zina, kuphatikizapo kuona katswiri wogona.
Thandizo Labwino Kwambiri kwa Kuvuta Kugona
Kwa iwo omwe akufunikirabe kuthandizidwa kugona atatha kusintha koopsa muzomwe mukugona pakhomo ndi kunyumba-mankhwala, zingakhale zofunikira kuti mutembenukire ku ogona ogona. Mungayambe mwa kukambirana nkhaniyo ndi wothandizira odwala, koma mungasankhe dokotala wogona .
Pali mayesero omwe angakuthandizeni kufufuza mavuto anu ogona, ndi mayesero apadera ogona. Zingakhale zothandiza kusunga chilolezo kapena kugwiritsira ntchito actigraph (ngati matenda olimbitsa thupi) kuti muwone momwe mukugona. Kuyesedwa kwina ndi phunziro la kugona usiku wonse lomwe limatchedwa polysomnogram lingathandizenso kudziwa kugona kwa mphuno kapena matenda osapumitsa monga miyeso yomwe ingathandize anthu kugona.
Phindu lina lakulankhulana ndi katswiri wa zamankhwala ndikuti mukhoza kukambirana za kugwiritsira ntchito mapiritsi ogona . Pali magulu awiri akuluakulu a mankhwala omwe angakuthandizeni kugona: benzodiazepines ndi nonbenzodiazepines. Mndandanda wa mapiritsi ogona ndi othawa ndipo umakhala ndi mankhwala monga Ambien, Lunesta, Sonata, Trazodone, Belsomra, ndi ena. Izi siziyenera kugwiritsidwa ntchito patali kuposa masabata angapo ndipo ngati kugona sikupitirirabe, mungafunefune mankhwala ena. Makamaka, mukhoza kupempha kuti mutumizidwe kwa katswiri wa zamaganizo omwe angakhoze kukuphunzitsani njira zamaganizo zokhala ndi vuto la kusowa tulo (CBTI) .
Mawu Ochokera
Izi ndizovuta kwambiri, chifukwa zotsatira za kugona tulo zingathe kufooketsa thanzi lanu ndi kugona tulo zingathe kukufikitsani ku imfa yanu. Pali zizindikiro zazikulu ndi zotsatira za kuwonongeka kwa tulo, kuphatikizapo zokopa . Pa zifukwa zonsezi-ndi zina zambiri-ndizofunikira kwambiri kupeza thandizo lomwe mukusowa kuti mugone bwino ndikupumulanso.
Chitsime:
Kryger, MH et al . "Mfundo Zothandiza Pogona Mankhwala." Elsevier , edition la 6, 2017.