Zimayambitsa, Zizindikiro, ndi Chithandizo cha Kukhalitsa Kwanthawi Kake Kapena Kwambiri

Kuvuta Kugwa Kapena Kugona Kumayankha Zabwino Kusintha Kwambiri

Mwachidule

Kugonana ndi chimodzi mwa madandaulo ogona kwambiri ogona ndipo amavutika ndi kugwa kapena kugona. Pali mitundu yambiri ya kugona chifukwa cha nthawi ndi zifukwa zomwe zingayambitse. Mitundu yomwe imakhala yosachepera miyezi itatu, yowonjezereka ndi yaifupi kapena yovuta kwambiri. Kodi kugona kwakukulu ndi chiyani? Phunzirani za tanthawuzo la kugona kwa kanthawi kochepa, zomwe zimayambitsa, zizindikiro zapachiyambi, ndi momwe zimapezedwera ndi kuchiritsidwa.

Tanthauzo

Kugonana kwakukulu kumakhala kwa miyezi yosachepera itatu ndipo nthawi zambiri zimakhala zokhudzana ndi nthawi chifukwa chodziwika. Kugonana kulipo pamene pali vuto kuyambitsa kapena kusunga tulo kapena pamene tulo tomwe timapeza sizotsitsimula kapena labwino. Ikhoza kugwirizanitsidwa ndi kuwuka kwa m'mawa kwambiri. Mavutowa amapezeka ngakhale kuti ali ndi mwayi wokwanira wogona ndipo ayenera kukhala ndi mavuto a masana. Matenda ena ogona a nthawi imeneyi amaphatikizapo zovuta za kugona monga jet lag and potential shift shift, komanso kugona kwapamwamba kwamtunda.

Mafananidwe

• Kusintha kwa kugona
• Kusagona kwa nthawi yochepa
• Kusokonezeka maganizo chifukwa cha kugona
• Kusagona kwakanthawi

Zizindikiro

Pali zizindikiro zomwe zimawoneka kuti zikusowa kwambiri, kuphatikizapo:

• Kuvuta kugona
• Kuvuta kugona tulo
• Kumadzuka m'mawa kwambiri
• Kutopa kapena masana akugona
• Kusasamala kapena kulingalira
• Maonekedwe amasintha (kuphatikizapo nkhawa kapena kuchepa mphamvu kapena mphamvu)

• Kusokonekera kwa anthu kapena ntchito zapamwamba (kuphatikizapo zolakwa zowonjezeka kapena ngozi)
• Kuthamanga, kumutu, kapena m'mimba zizindikiro

Zimayambitsa

Pali zifukwa zambiri zomwe zingayambitse kugona kwapadera, kuyambira kuthupi mpaka ku maganizo mpaka ku chikhalidwe ndi zachilengedwe. Nthaŵi zambiri, chikhalidwe chimatsimikizira ngati munthu wokhudzidwayo akusinthasintha kapena sakuchitanso chifukwa.

Zowonjezera izi ndizo:

• Kusintha kwa phokoso, kuunikira, kutentha, kapena zikhalidwe zina za malo ogona
• Mankhwala (makamaka omwe ali ndi zinthu zolimbikitsa)
• Kugwiritsira ntchito mankhwala a caffeine kapena chikonga kapena kuchotsa kumwa mowa kapena kumwa mankhwala osokoneza bongo
• Ululu
• Kusokonezeka maganizo (zosiyana ndi zovuta zapakati pa ntchito, kutaya mtima, ndi kusudzulana)
• Nocturia ( kutseka usiku)

Kudziwa

Kugonana sikutanthauza kuyezetsa kwapadera kuti chidziwitso chidziwike. Ndipotu, matenda opatsirana angapangidwe ndi wothandizira zaumoyo yemwe amachititsa mbiri yabwino komanso kufufuza. Ndikofunika kuti tikhale ndi matenda, matenda opatsirana pogonana, matenda okhudza kugona, ndi mankhwala kapena zifukwa za mankhwala. Kugonana ndi kupuma ndi matenda osapumitsa miyendo ndi omwe amachititsa kuti munthu asayambe kugona tulo. Nthawi zina, kuyesedwa kwina kungasonyezedwe, ngakhale izi sizili choncho.

Kuchiza

Ngati kusowa tulo kumatenga miyezi isanu ndi itatu, zikhoza kulembedwa ngati kusowa tulo kosatha. Izi zikachitika, zingakhale zofunikira kuti mupite kuchipatala ndi mapiritsi ogona kapena mankhwala osokoneza bongo (CBTI) .

Mawu ochokera

Zimakhumudwitsa kwambiri kuti munthu asagone.

Mwamwayi, kusintha kosavuta kungakhale kopindulitsa kwambiri. Ngati mukuvutikira usiku umodzi, dzuka maminiti 20. Pezani malo amtendere kuti muzitha kupuma. Werengani, mvetserani nyimbo, kapena penyani kanema kapena kanema. Mukangoyamba kugona, bwerani. Bwerezani izi nthawi zonse monga momwe zilili zofunika. Izi zikhonza kukhala njira yowonjezera yokonzanso usiku. Ngati muli ndi mavuto ovuta, ganizirani kulankhula ndi katswiri wodziwa kugona.

_Zotsatira:

_{Mndandanda wa zovuta za kugona: Zolemba zolembera ndi zolembera. 2nd ed, American Academy of Sleep Medicine, Westchester, Illinois 2005.}

_{Kusagona. Nthenda ya National Heart Lung ndi Magazi a Dongosolo la Magazi Index.}