Kutopa, Kupsinjika Maganizo, ndi Kupikisitsa Maganizo Amatha Kukumana Ndizovuta Kugona
Kulephera kugona n'kosavuta kuzindikira pamene muli ndi zizindikiro zovuta: kuvutika kugona, kuvutika kugona, m'mawa kudzuka, kapena kugona komwe sikungotsitsimutse ngati palibe vuto lina la kugona. Komabe, pakhoza kukhala zizindikiro zodabwitsa komanso zizindikiro za kugona, nayenso. Izi zingakhale zovuta kuzindikira ndi kusakanizidwa ndi ambiri.
Phunzirani za zina mwazizindikiro zodabwitsa zomwe zingachititse kugona ndi kugona ndipo zingasonyeze kuti zimayambitsa kugona tulo komanso zovuta kugona.
Nkhawa Kapena Kuvutika Maganizo
Matenda a maganizo amayendera limodzi ndi kusowa tulo. Kugona kosauka usiku kumabweretsa mavuto osokoneza masana ndipo, mosiyana, mavuto ndi maganizo a masana nthawi zambiri amakhudza kugona usiku. Kugona kosauka kumapangitsa kuti munthu asakhumudwe. Kusokonezeka maganizo kungagwirizane ndi kuwuka kwa m'mawa kwambiri komanso kuvutika kubwerera ku tulo. Nkhawa ikhoza kusiya maganizo anu usiku: zodetsa nkhawa kutsuka pa inu pamene mukuyesa kugona. Pamene kugona kumakhala kovuta kupeza matenda opatsirana, izi zingayambitse nkhawa, zomwe zimapangitsa kuti zinthu zikhale zovuta kwambiri. Anthu ena amatha kumva zoopsa kapena kudzuka kuchokera ku tulo pangozi. Matenda osokoneza maganizo (Post-traumatic stress disorder) (PTSD) angakhudze kwambiri kugona ndi kuchititsa kugona.
Maganizo Odzipha
Sitiyenera kudabwitsa kuti popeza kuti kusowa tulo kumayambanso kuvutika maganizo, kumakhudzanso chiopsezo chodzipha.
Pamene anthu samagona bwino usiku, kusimidwa kungapite ngati zinthu sizikuyenda bwino. Kugona kosauka ndi kugona tulo kungakhudze mphamvu za serotonin ndi ntchito ya ubongo wa ubongo. Luso loyang'aniridwa liri ndi ntchito zosiyanasiyana zapamwamba, zofunikira pakupanga zosankha zomveka komanso kuyanjana kwabwino.
Ngati simungathe kutero, kuthetsa malingaliro odzipha, kapena ngakhale kukhudzidwa kweniyeni kudzipha, kungatayike. Kafukufuku amasonyeza kuti chiopsezo chotenga kudzipha chikhoza kuchulukira kawiri pakati pa anthu ogona, omwe ali ndi chiopsezo chachikulu pakati pa iwo omwe amayamba mofulumira kwambiri, akuyesera katatu kudzipha. Aliyense amene ali ndi maganizo oterowo ayenera kufunafuna chithandizo mwa kulankhulana ndi Free National Suicide Prevention Lifeline pa (800) 273-8255.
Kulephera ku Nap
Anthu omwe ali ndi vuto la kusowa tulo nthawi zambiri sangathe kutaya masana. Ngati nthawi ingalole, munthu wodwalayo amangokhala chete atatsekedwa maso. Izi zikukhudzana ndi msinkhu woukitsidwa umene umapezeka mwa anthu ogona. Izi zimapangitsa kukhala kosavuta kukhala maso usiku, koma zovuta kugona usiku. Zikutheka kuti zimakhudzana ndi magulu akuluakulu a ubongo, kapena amithenga, omwe amathandiza kuti akhale ogalamuka. Monga belu likulira mobwereza bwereza, izi zimapangitsa kuti nthawi zonse izikhala ndi uthenga wakuti "Dzuka!" Ndipo izi zimalepheretsa ngakhale kutaya patsiku.
Maganizo Opambana
Anthu omwe akuvutika ndi kusowa tulo akhoza kufotokoza chodabwitsa ichi m'njira zosiyanasiyana. Ena amaziwona ngati pafupifupi filimu, zithunzi zozizira mofulumira zomwe zimadutsa m'maganizo awo usiku.
Izi zikhoza kukhala zokhudzana ndi nkhani, koma nthawi zambiri siziri. Kugalamuka usiku kungakhale nthawi yodetsa nkhaŵa. Monga Shakespeare adanena ku Romeo ndi Juliet , "Ndipo pamene chisamaliro chimakhala, kugona sikudzanama." Osautsa - kaya aphunzitsi, aumwini, a zachuma, kapena ayi - akhoza kusefukira usiku. Zingakhale zovuta kuyika nkhawazi pambali, ndipo kulingalira usiku ndi chizindikiro chofala kwambiri cha kugona.
Kugona Bwino Kumasowa
Mu chikhalidwe chotchedwa paradoxical insomnia, anthu ena amatha kusiyanitsa pakati pa kugalamuka ndi kugona. Anthu awa nthawi zambiri amalumbira kuti apita masiku - ngakhale masabata kapena miyezi - popanda kugona konse.
Izi sizomwe zimapangitsa kuti thupi likhale lotheka komanso lingaliro lalingaliro likusonyeza kuti anthu awa, makamaka, akugona. Izi nthawi zina zimatchedwa kutaya maganizo molakwika. Nthawi zambiri zimapezeka pamene kugona tulo kumapezeka. Gawo 1 lagona, lomwe limakhala lochepetsedwa kwambiri pazigawo za kugona, likudziwika ndi nkhonya. Zingakhale zowala kwambiri moti zikulakwitsa chifukwa cha kugalamuka. Ndipotu, kafukufuku amasonyeza kuti pamene anthu amawonedwa kuti ali pa siteji 1 atagona pa electroencephalogram (EEG) , theka la iwo amene amadzutsidwa adzanena kuti sanagone pamene theka lina lidzanena kuti iwo ali. Kusintha kotereku kwa chidziwitso kungapangitse kuganiza molakwika kwa kugona.
Kutopa (Osati Kugona)
Pomalizira pake, anthu osowa tulo nthawi zambiri amatha kutopa . Izi ndi zosiyana ndi kugona . Kutopa kumatanthawuzidwanso ngati kutopa, kutopa, ndi mphamvu zochepa. Ndikati m'mapfupa ndi minofu. Mosiyana ndi zimenezi, kugona kapena kugona ndi chilakolako chofuna kugona: mazelu amalemera, amayesetsa kuti akhalebe maso, ndipo kugona kumakhala posachedwa. Insomniacs akusowa, osati kugona. Mosiyana ndi zimenezi, anthu omwe ali ndi vuto la kugona amakhala ndi tulo tosana kwambiri, amadwala komanso amagona tulo mwamsanga. Choncho kutopa ndi chizindikiro chodziŵika chifukwa cha kusoŵa tulo ndipo kungakhale kothandiza kusiyanitsa ndi madandaulo ena ogona.
Ngati mukumva zina mwa zizindikiro izi kapena zizindikiro za kugona, mungafune kuyankhula ndi katswiri wa kugona. Zitha kukhala zotheka kudziwa zomwe zingayambitse . Mwamwayi, pali mankhwala omwe alipo, kuphatikizapo mapulogalamu ogona komanso maphunziro a khalidwe la kugona chifukwa cha kusowa tulo.
Zotsatira:
Kryger, MH et al . "Mfundo Zothandiza Pogona Mankhwala." Elsevier , edition lachisanu.
Ntchito Yonse ya William Shakespeare. Massachusetts Institute of Technology. Kupezeka: October 27, 2013.
Wojnar, M et al . "Kugona Mavuto ndi Kudzipha pa National Comorbidity Survey Replication." J Psychiatr Res . 2009 February; 43 (5): 526-531.