Kuvuta Kugona Kumadalira Zomwe Zidzakhala Zowonongeka, Zowonongeka
Ndiyambanso 1. Simungathe kugona. Mwakhala mukugona kwa maola ambiri. Mukangogona, mumangokhalira kudzuka. Kodi mudzagwira bwanji mawa? Chifukwa chiyani simukugona? Ngati mukuvutika kuti mugwere ndi kugona, dziwani momwe mungadziwire zinthu zomwe zimayambitsa kugona ndi kupeza zina zomwe mukusowa.
Kodi ndi zinthu ziti zomwe zimayambitsa kusowa tulo? Ganizirani za kugona, magalimoto ozungulira, maina, ndi zina zomwe zimayambitsa. Pezani njira zomwe mungapezere kugona.
Kugona ndi Drive ndi Circadian Rhyms
Pali zinthu zina zomwe zimagwira ntchito pa inu zomwe ziyenera kukuthandizani kugona usiku. Izi zikasokonezedwa, zimatha kuyamba kumenyana ndi inu ndikusowa tulo. Kuti mumvetse bwino momwe izi zingachitikire, ndikofunikira kuti choyamba muganizire zitsanzo zomwe zimayambitsa kugona komanso chifukwa chake ena sagone usiku.
Kugona kumadalira njira ziwiri zokhazokha: kugona tulo ndi kayendedwe ka circadian. Kugona galimoto ndi chilakolako cha kugona komwe kumamangapo pang'onopang'ono podzuka. Mwachidule, mukhala maso, mukamafuna kugona. Izi zikuganiza kuti ndizo chifukwa cha kuwonjezereka kwa mankhwala m'kati mwa ubongo wotchedwa adenosine, imodzi mwa mapulogalamu a ubongo. Kugona ndi nthawi yochotsera adenosine kutali, ndipo mukadzuka imakhala yovuta ndipo imabweretsa kufooka kwakukulu.
Kutaya nthawi pang'ono patsiku kudzasokoneza mankhwala ndikuchepetsa kugona kwanu usiku.
Chinthu china chomwe chimatsimikizira kuti ndi liti (ndipo ngati) mungathe kugona ndi chinachake chotchedwa circadian rhythm . Thupi lathu limayankha kumayendedwe a tsiku ndi tsiku a kuwala ndi mdima, kulumikiza njira zina zowonongeka kwa zizindikiro izi.
Imodzi mwa njirazi ndi kugona.
Pali zinthu zina zomwe zimakhudza miyambo iyi. Melatonin ndi hormone yomwe imathandiza kwambiri kuti muyambe kugona. Kuonetsa kuwala kumakhala ndi mphamvu yaikulu, komabe. Pogwirizanitsidwa, chizunguliro cha circadian chimalimbikitsa nthawi yogona ndi kugalamuka. Kugona komwe kumayesayesa zokhumba zathu zakuthupi nthawi zambiri sikungatheke. Kuwonjezera apo, kusintha kwa nthawi yaitali pa nthawi yogona kungasonyeze kuti pali vuto linalake la kugona tulo .
Kodi N'chiyani Chimayambitsa Insomnia?
Kugonana kumatanthauzanso kuvutika kugona, kugona, kapena kugona kumene sikungotsitsimutse. Zomwe izi zimachitika zimamvetsetsedwa bwino mwa kulingalira chitsanzo cha zinthu zomwe zimayambitsa munthu kugona. Malinga ndi chitsanzo cha Dr. Arthur Spielman, zikuoneka kuti pali mfundo zitatu, mwachidule monga zifukwa zowonongeka, zowonongeka, ndi zowonongeka.
Choyamba, zikuwoneka kuti anthu ena ali ndi chizoloŵezi choloŵa tulo. Malo oti munthu akhale ndi vuto la kusowa mtendere amasiyana ndi munthu aliyense. Khulupirirani kapena ayi, pali anthu omwe nthawi zambiri sakhala ndi vuto logona usiku. Komabe, anthu ena angakhale osayenerera ndipo nthawi zambiri amangokhala ndi kugona.
Izi zikukhudzana ndi majini (nthawi zambiri kugona tulo kumabanja), zaka, kugonana (nthawi zambiri akazi), kugwiritsa ntchito mankhwala, ndi zina zamaganizo ndi zamaganizo.
Kugonana kungathenso kutchulidwa ndi chizindikiro chodziwitsira chowonjezereka. Izi zikukhudzana ndi dongosolo lachisoni lomvera chisoni, lomwe liri ndi ntchito yotchedwa "nkhondo kapena kuthawa". Anthu ena angakhale ndi galimoto yowonjezereka, kutanthauza kuti akuyankhidwa kuti ayankhe kuopseza kunja. Chizindikirochi chingakupangitseni kukhala maso pa tsiku - komanso chimakhalabe ndi usiku usiku. Ena adanena kuti izi ndizo "otopa koma otopa".
Ngakhale mutakhala ndi chizolowezi chogona, muyenera kuyambitsa.
Zosokoneza izi zimatchedwa zinthu zosokoneza. Kugonana kungathe kuchitika mochedwa ndikukhala wachiwiri ku nkhawa, kapu, kapena malo osagona bwino . Pafupifupi 25 peresenti ya anthu sangathe kudziwa zomwe zimachititsa kuti asagone. Ngati simunakumane ndi vutoli, mungapitirize kugona popanda vuto. M'malo mwake, mumapezeka kuti mukusowa tulo . Patapita nthawi, izi zingathetsere. Koma nthawi zina sizimatero.
Zinthu zomaliza zomwe zimapangitsa kuti munthu asagone mokwanira chifukwa chogona tulo ndizo zifukwa zomwe zimapangidwira. Izi ndi zinthu zomwe zimapangitsa kuti vuto likhale lovuta. Izi zikhoza kumveka bwino pakuganizira chitsanzo.
Tangoganizani kuti mumagona nthawi zingapo pakati pa usiku, zomwe zimachitika kawirikawiri chifukwa cha kusowa tulo. Mukuzindikira kuti mukufunikira kugona maola 8 ndikugona mokhala mukudula nthawi ino. Mukuganiza kuyamba kuyamba kugona 2 maola oyambirira kuti mubwezere. Izi zimathandiza ena, koma tsopano kuti mukugona mofulumira kwambiri ndikukutengerani nthawi yochuluka. Mukamagona usiku, kukhumudwa kwanu kumawonjezeka ndipo mumapangitsa kuti musayambe kugona.
Pali zosankha zosiyanasiyana zomwe zingapangitse kuti mukhale osagona. Anthu ena amasankha kuchepetsa ntchito zawo zamasana chifukwa cha tulo. Kupewa izi kungachepetse ntchito yanu. Popeza simukuchita masewera olimbitsa thupi, simungatope komanso simungathe kugona. Mungayambe kugwiritsa ntchito kompyuta yanu pabedi kuti mugwiritse ntchito bwino nthawi yanu. Kuwala kuchokera kwa kompyuta yanu ndi ntchito kungapangitse kuti mugone kugona. Kuwonjezera pamenepo, mukhoza kuyamba kugona masana kuti mugone tulo, ndipo izi zingawononge kugona kwanu ndi kugona usiku. Zonse zanenedwa, kupitiliza zinthu zidzakuthandizani kupambana nkhondo ndi kusowa tulo.
Momwe Mungapezere Kugona
Tsopano pozindikira zinthu zomwe zingakulepheretseni kugona usiku, mosakayikira mumadabwa kuti mudzagona bwanji. Kawirikawiri, mungathe kutsatira malamulo osavuta awa:
- Yambani tulo lanu tulo kupyolera mu zolepheretsa kugona.
Yesetsani kuti mukhale otopa mwa kuchepetsa nthawi yanu pabedi ndi kuchepetsa kugona . Pewani naps zomwe zingachepetse kugona kwanu kugona usiku. Musagone mu nthawi zosiyana . Ngati mukupeza kuti simungathe kugona, musalole kuti mukhale ogalamuka nthawi yayitali pabedi, koma musamalepheretse kulamulira . Mapulogalamuwa akhoza kuwonjezera ubwino wanu.
- Lemezani chizunguliro chanu, ndipo mugone pa nthawi yoyenera kwa inu.
Dziwani kuti thupi lanu limafuna nthawi yogona. Ngati ndiwe chiwombankhanga cha usiku, usagone mofulumira kwambiri ndipo khalani maso. Mukadzuka m'mawa, dzipatseni nthawi yogona mokwanira. Pali njira zothetsera nthawi yogona, koma kuyamba ndi kugona pamene thupi lanu limakhumba.
- Peŵani zokopa zomwe zingathetseretu kusowa tulo.
Ngati mungathe kudziwa zomwe zimachititsa kuti mukhale osagona, yesetsani kupewa izi. Yambani mwa kuthetsa khofi , makamaka masana. Ganizirani njira zina zomwe mungasokoneze tulo lanu . Musaiwale za kuthana ndi mavuto omwe mukugona nawo , chifukwa izi zingayambitsenso kugwa kapena kugona.
- Kwa omwe ali ndi matenda osadziletsa, funsani chithandizo cha akatswiri.
Pomalizira, ngati mukuvutika ndi kugona kwa nthawi yaitali, zoposa miyezi itatu, mungafunike kupeza thandizo la akatswiri. Pamene kusowa tulo kumatenga nthawi yaitali, m'pofunika kuyesetsa kuchita zina. Mapulogalamu ogona angathandize m'kanthawi kochepa, koma mankhwala ena amawakonda kuti asagone. Zingakhale zothandiza kuthetsa zikhulupiliro, malingaliro, ndi malingaliro omwe akuzungulirani kugona kwanu ndi chithandizo chomwe chimatchedwa kuganizira zamakhalidwe abwino .
Ngati mukuvutika ndi tulo, yambani kuganizira zinthu zomwe zikukuvutitsani. Kenaka kambiranani ndi dokotala ndipo ngati kuli koyenera pemphani kuti mutumize ku katswiri wogona .
Zotsatira:
Kryger, MH et al . "Mfundo Zothandiza Pogona Mankhwala." ExpertConsult , kope lachisanu, 2011.
Spielman AJ et al . "Maganizo okhudza khalidwe la kusowa tulo." Psychiatr Clin North Am. 1987; 10 (4): 541-553.