Kupanikizika, Jet Lag, ndi Shift Ntchito Angakulepheretseni Kugona
Kugona kovuta kungabwere ndikupita moyo wanu wonse. Kusokonezeka kwa kanthaŵi koti timatha kugona kumangokhalira kuiwalika - ukadutsa. Pakati pawo, zingakhale zofunikira kusiyanitsa kugona kwakukulu ndi mavuto ambiri. Kugona kwa nthawi yayitali kungakhale ndi zifukwa zosiyanasiyana, ndipo chimodzi mwazofunikira kwambiri ndizovuta. Kodi ndi zina ziti zomwe zingayambitse kugona kwa nthawi yayitali?
Kodi kugona kungagwirizane ndi maulendo athu kapena maulendo athu?
Kuti timvetse bwino mgwirizano pakati pa kusowa tulo ndi nkhawa, kuyenda, ndi ndondomeko yathu ya ntchito, tiyeni tiwone mbali yowonjezera ya UpToDate - njira yodalirika yachipatala yomwe amagwiritsidwa ntchito ndi odwala ndi odwala mofanana. Ndiye, pitirizani kuŵerenga za zomwe zidziwitso izi zikutanthauza kwa inu.
"Kugonana kwa kanthaŵi kochepa kumatenga miyezi itatu kapena yochepera ndipo kaŵirikaŵiri zimayambitsa mavuto.
- Kusintha kwa malo ogona (kutentha, kuwala, phokoso)
- Kusokonezeka maganizo, monga imfa ya wokondedwa, kusudzulana, kapena kutaya ntchito
- Matenda atsopano, opaleshoni, kapena zowawa
- Gwiritsani ntchito kapena kuchoka ku zofiira (mankhwala a caffeine), mankhwala ena (theophylline, beta blockers, steroids, m'malo opangidwira chithokomiro, ndi asthma inhalers), mankhwala osokoneza bongo (cocaine ndi methamphetamine), kapena mowa
"Nthawi zambiri kugona kwa kanthawi kochepa kumakhala kovuta pamene vutoli likusintha.
"Kuyendayenda kudutsa nthawi zonse ndi chifukwa china chimene chimayambitsa kugona kwa kanthaŵi kochepa, komwe kumatchedwa jet lag. Jet lag akhoza kukhalabe ngati akuyenda ulendo wautali, ngakhale kuti amatchulidwa poyendayenda kumadzulo. kachitidwe ka kugona kumalo atsopano.
"Kugonana kumakhala kofala kwa anthu omwe amagwira ntchito usiku (kutanthauza kusintha kwachitatu). Mwina mukhoza kukhala ogona kuntchito ndikukwera panyumba m'mawa, koma muli ndi vuto logona usiku usana. usiku kusinthana kapena kugona nthawi yomweyo tsiku lililonse kwa milungu ingapo. "
Ndikofunika kuti azindikire kuti kuvutika kugwa kapena kugona (kapena kugona komwe sikungotsitsimutse) kumakhala nkhani yaikulu ngati imatenga nthawi yaitali kuposa miyezi itatu. Kugonana kosalekeza kumafuna kusiyanitsa mosiyana ndi mankhwala. Zomwe zimayambitsa nthawi zambiri zimakhala zosiyana, zovuta komanso zosalekeza.
Monga tafotokozera pamwambapa, chifukwa chofala kwambiri cha kugona kwachidule kapena kwa nthawi yayitali ndizovuta. Chiyambi cha nkhawa iyi ikhoza kukhala yosiyana monga momwe mungaganizire. Kusintha kwakukulu pamoyo wanu monga imfa ya achibale kapena abwenzi apamtima, ubale wosagwirizana, kapena kusudzulana kawirikawiri amatchulidwa akuyambitsa kugona. Mavuto ogwira ntchito (kapena, kusowa ntchito) komanso mavuto azachuma angakulepheretseni usiku.
Komanso, mavuto azachipatala kapena kugwiritsa ntchito mankhwala kungasokoneze tulo. Gwero lililonse la ululu lingasokoneze tulo lanu. Matenda osiyanasiyana, makamaka omwe amakhudza kupuma kwanu, angakhalenso odetsa nkhawa. Pali mankhwala omwe angayambitsenso kusowa tulo. Steroids ndi otchuka kwambiri chifukwa cha zotsatirazi. Ngakhalenso zochititsa chidwi zomwe zimakhala ndi caffeine monga khofi, tiyi, ndi chokoleti zingachedwetse kapena kukhumudwitsa tulo lathu.
Chimodzi mwa zinthu zofunika kwambiri zomwe timakwanitsa kuti tikwanitse kugona ndi malo athu ogona . Dangali likhale chete, lozizira, komanso lokhala bwino. Iyenera kukhala yopanda chisokonezo ndi zosokoneza. Tiyenera kusunga chipinda chathu popanda matelefoni, matelefoni, ndi ziweto . Tikasintha malo athu ogona, kuphatikizapo kulowetsedwa kapena kukanidwa ndi bwenzi lathu, kugona kwathu kungasinthe.
Chinthu chinanso chimene chimayambitsa kugona kwapadera kumakhudzana ndi chilengedwe chathu ndipo chikugwirizana ndi ulendo wautali. Pamene tipita kutali kwambiri mofulumira, monga momwe zimakhalira paulendo wa ndege, timayendetsa ndege . Matendawa amachititsa kuti nthawi yathu yowonongeka yosagwirizana ndi njira za kuwala ndi mdima m'malo athu atsopano. Izi zimasokoneza kayendedwe kathu kakang'ono , kusasamala nthawi imene tigona nthawi yatsopano. Pali mankhwala othandiza pa vutoli, kuphatikizapo kukonzekera kutsogolo ndi kuchepetsa kusinthitsa nthawi yanu, pogwiritsa ntchito bokosi la phototherapy, kapena kutenga mlingo wawung'ono wa melatonin.
Pomalizira, zimakhala zofala kuti tulo tigoneke ndi zofunikira pa nthawi yathu ya ntchito, makamaka pa ntchito yosintha . Ntchito zambiri zimaphatikizapo kusintha ntchito zosasintha, kuphatikizapo madzulo kapena usiku. "Manda" awa amatha kusintha. Ogwira ntchito sagwira ntchito pokhapokha ngati amagwira ntchito nthawi yomwe ayenera kukhala akugona, koma sangathe kugona pomwe akuyenera kukhala maso. Ambiri ogwira ntchito amatha kugona mochepa kuposa momwe amachitira ngati atagona usiku. Izi zingachititse mavuto ambiri okhudzana ndi kusowa tulo, kuphatikiza zolakwika, ngozi, ndi zina.
Zomwe zimayambitsa kugona kwa kanthaŵi kochepa ndizofunikira kuzindikira kuti, nthawi zambiri, angathe kuthandizidwa. Pochepetsa vuto lopanikizika, vuto logona limatha kukhazikitsa. Muzinthu zina, ndi nkhani chabe ya nthawi. Pa milandu ya jet ndi ntchito yosinthana, chifukwa chake chikuwonekera. Ngakhale mutayendetsa galimoto yanu pang'onopang'ono mutakhala woyendayenda, pangoyamba kuyenda, njira yosavuta yochitira circadian mu ntchito yosintha imayenera kusintha ntchito yanu. Izi sizingatheke nthawi zonse kuti zitheke, kotero kuti nthawi zonse kugona mokwanira kungakhale njira yabwino yachiwiri.
Ziribe kanthu zomwe zimayambitsa, zotsatira za kugona kwa kanthawi kochepa zingakhale zovuta, choncho ndi bwino kutenga nthawi kuti muganizire bwinobwino zomwe mukuchita ndi zomwe mungathe kuchita. Mukuyenera kupeza zonse zomwe mukufunikira, ndipo ngati n'kotheka ndi bwino kuthana ndi mavutowa musanakhale vuto lalikulu.
Mukufuna kuphunzira zambiri? Onani mutu waToDate , "Insomnia," kuti mudziwe zambiri zachipatala.
> Chitsime:
> Bonnet, Michael ndi al . "Kusagona." Zaposachedwa.