Zosaoneka Zogona Zitsanzo Zingayambitse Kusokonezeka, Kugonana Kwambiri Kwambiri
Mavuto omwe akugona kapena kukhala maso pa nthawi yoyenera angakuuzeni kuti muli ndi vuto ndi nthawi yanu yokhayokha yomwe imatchedwa circadian rhythm disorder, koma ndi chiyani chomwe chimayambitsa matenda osokoneza bongo? Zomwe zimachitikazo zingaphatikizepo kulakalaka kugona pa nthawi yowonongeka, osagona tulo, komanso ngakhale kutuluka kwa jet kapena kusinthasintha-matenda ogona. Zindikirani momwe matendawa amathandizira zizindikiro za kusowa tulo, kugona msanga, komanso zotsatira za masana.
Onaninso mankhwala othandiza kwambiri, kuphatikizapo mankhwala ochepetsa kuwala ndi melatonin.
Zizindikiro ndi Zizindikiro za Circadian Rhythm Disorders
Matenda ozungulira circadian amagwirizana nawo. Zimapezeka pamene nthawi yanu yamkati ya thupi imakhala yosakanikirana ndi nthawi zina zakunja monga chilengedwe cha mdima. Zotsatira zake, chikhumbo chanu chogona chimatha kuchoka usiku, pamene anthu ambiri mwachibadwa amagona. Choncho, mukhoza kukhala ndi vuto ndi kusowa tulo kapena kugona kwambiri kwa usana . Kulephera kugona pa nthawi yoyenera kuphatikizapo kugona nthawi yogalamuka kungapangitse mavuto ndi ntchito ndi kusukulu. Kuti mumvetse bwino izi, pendani zovuta ndi zitsanzo zomwe zili pansipa:
Odziŵika ngati zikopa za usiku, anthu omwe ali ndi matenda otha msinkhu amakhala ovuta kugona. Kugona kotereku kungachititse kuti munthu akhale ndi luso logona tulo lomwe liri pafupi ndi 2 mpaka 4 AM.
Zimakhalanso zovuta kwambiri kudzuka, zomwe zimapangitsa kuti mukhale osagona m'mawa kwambiri. Nthawi yodalirikayo ikhonza kuchitika pamapeto a sabata kapena masiku ndipo nthawi zambiri imakhala kuyambira 10 AM mpaka masana. Akuti pafupifupi 7 peresenti ya anthu ndi usiku zikopa, ndipo nthawi zambiri zimayambira achinyamata ndipo zimatha kupitiriza moyo wonse.
Pafupifupi 40% a usiku makoswe adzakhala ndi mbiri mbiri ya banja.
Chosiyana ndi zikopa za usiku, anthu omwe ali ndi matenda otha kugona nthawi zina amatanthauzira kuti ndikumwa kwa m'mawa. Amagona mofulumira kwambiri ndipo amadzuka mofulumira kwambiri. Izi zikuchitika nthawi yogona nthawi zambiri maola atatu kuposa kale. Mwachitsanzo, munthu amene akukhudzidwa akhoza kugona pa 7 PM ndikumuka mma 3 AM, kuposa kale. Matendawa angakhudze 1% ya akuluakulu ndipo akhoza kusokonezeka ndi zifukwa zina zakumadzuka m'mawa kwambiri monga kugona kwa apnea.
- Osatumizidwa (Osati 24) Circadian Rhythm Sleep Disorder
Ayi-24 sizimawoneka mwa anthu owoneka, koma imakhudza anthu 50 mpaka 73% a anthu akhungu. Popanda kuyanjana kwabwino kwa nthawi yawo yamkati ndi kuwala, amayendetsa kachitidwe kausiku komwe kamatsimikiziridwa kawirikawiri ndipo kawirikawiri amathamanga pang'ono. Mwachitsanzo, mawotchi amkati akhoza kuthamanga maola 24 1/2 m'litali. Choncho, chilakolako cha kugona ndi kuwuka chimapezeka maminiti 30 kenako tsiku lililonse. Izi zimapangitsa kuti pulogalamu ya kugona isinthe ndikukhala ndi tulo tosana komanso usana.
- Kusasinthanso Mgonero Wokhala
Ngakhale kufalikira kwenikweni sikukudziwika, anthu omwe ali ndi matenda a ubongo monga matenda a maganizo aumphawi kapena ana omwe ali ndi chilema mwakuthupi akhoza kukhala ndi chizoloŵezi chosagona cha kugona. Izi zikhoza kukhala zoipitsitsa pakati pa iwo omwe ali ovomerezedwa ndi kusagwirizana mokwanira ku masoka a usiku wa masana. Zikuwoneka kuti zimachitika pamene chizungulire cha circadian chimasokonekera kapena chimasanduka unmoored ku zisonkhezero zachibadwa. Kugona kumakhala kogawidwa kwambiri, nthawi zambiri ndi nthawi zitatu kapena kuposerapo nthawi zogona za maola angapo ndipo zimabalalika mu nthawi yonse ya maola 24. Kugona kosalekeza kungaperekedwe ndi kusowa tulo ndi madandaulo ovuta kwambiri a usana.
Chiwerengero cha kugona nthawi zambiri ndi chachilendo.
- Kutopa kwapaulendo wandege
Kuthamanga kwadzidzidzi kumachitika patapita maulendo ambirimbiri. Mphamvu yake imadalira kutalika kwa ulendowu ndi ulendo wake mwamsanga. Kawirikawiri zimakhala zosavuta kuyenda ulendo wautali, pang'onopang'ono, komanso kumadzulo. Zimatengera pafupifupi 1 tsiku kuti muzitha kusintha nthawi zonse. Pambuyo pa vuto ndi kusowa tulo ndi kugona, kuyamwa kwa jet kungathandizenso kuti zizindikiro za malaise (kumverera bwino) ndi kukhumudwa m'mimba.
- Kusintha-Kugwiritsira Ntchito Matenda a Kugona
Anthu omwe amagwira ntchito pamene akuyenera kugona ali pangozi yovuta kugona masana ndi vuto kukhalabe maso usiku. Izi zikhoza kukhala ndi zotsatira zofunika za chitetezo ndi ngozi zoopsa za ngozi. Mwinanso zingakhale ndi zotsatira za nthawi yaitali, monga chiopsezo chowonjezereka chokhala ndi kansa yachinyengo ndi ya m'mawere pakati pa ogwira ntchito ogwira ntchito.
Kuzindikira ndi Chithandizo cha Circadian Rhythm Disorders
Zovuta za kugona za Circadian nthawi zambiri zimakhala ngati chilakolako chogona chimasokonezedwa ndi usiku. Izi zikhoza kuchitika muzochitika zachipatala monga khungu kapena chifukwa cha kuyenda kwa mtunda wautali kapena ngakhale kugwira ntchito kumanda. Mwamwayi, zizindikiro zimapezeka mosavuta pogwiritsa ntchito zidole ndi kugwiritsira ntchito mankhwala omwe amathandiza kuphatikizapo kusintha kwa makhalidwe, makandulo ochepa , ndi melatonin zingakhale zothandiza.
Ngati mumamva ngati mukukumana ndi zovuta za matenda ozunguza thupi, lankhulani ndi dokotala wokhala ndi ubwino wokhudzana ndi nkhawa zanu ndikupeza mankhwala omwe mukufunikira.
> Chitsime:
> American Academy of Sleep Medicine. "Mayiko osiyanasiyana akusowa kugona: Buku lodziŵira ndi lolemba." 2d. 2005.