Kugona mokwanira, kaya kumachitika pafupipafupi kapena kwa nthawi yayitali, kukhoza kukhala ndi zizindikiro zina za makhalidwe. Zizindikirozi zimakhala zosiyana ndi zomwe zimayembekezeka komanso zachizoloŵezi, monga kugona, kukhumudwa kwakukulu koyipa , kukumbukira mavuto, ndi kukhumudwa.
Mlingo wa kuuma udzadalira zifukwa ziwiri. Choyamba, mwachiwonekere mukuvutika kwambiri ndi zizindikiro za kuwonongeka kwa kugona nthawi yomwe mumakhala maso. Mwachitsanzo, kukhala ola limodzi kuti muwone masewera omwe mumawakonda kwambiri ndi osiyana kwambiri ndi kupeza maola anayi okha. Izi zikhoza kukhala zoona makamaka ngati kusagona kwagona usiku kapena usiku kapena ngati kukhala kovuta (monga "kukoka kwambiri").
Chachiwiri, kukula kwa zizindikiro zanu kumasiyanasiyana malinga ndi nthawi yanu yozungulira . Choncho, zizindikiro za kuwonongeka kwa tulo zidzawoneka bwino kwambiri panthawi yomwe muyenera kukhala ndi tulo (monga usiku umodzi). Zingakhale zolemekezeka kwambiri pamene chizindikiro cha circadian chimasamba, monga kumayambiriro mpaka m'mawa madzulo.
Kugona mokwanira kungawononge kuchepa, kugona kwa tsiku ndi tsiku , kusokoneza malingaliro a tsiku ndi tsiku komanso mavuto aakulu a moyo wautali monga kunenepa kwambiri .
Malo oti munthu asagone mokwanira angakhale osiyana malinga ndi zofuna za munthu payekha, koma kupeza tulo tating'ono kusiyana ndi momwe iwe ukufunira kungapangitse kuti usagone.
Fufuzani zina mwa zizindikiro zowonongeka, ndipo mukhoza kuzindikira zodandaula zomwe zingakulimbikitseni kuti mugone tulo .
Kugona
Ziribe kanthu zomwe mumazitcha, chizindikiro chofala kwambiri chosalephera kugona mokwanira ndicho chimene mukuyembekezera: kugona tulo. Izi zingachititse kumverera kwa kugona kapena kugona, kumene mukulakalaka kugona. Zingatithandizenso kuwona chizindikiro chogwirizana -malingaliro ozama kwambiri a kumverera othamanga pansi, otchedwa kutopa. Anthu ambiri amagwiritsira ntchito mawu otopa pofotokoza momwe thupi limakhalira lopweteka kwambiri lomwe lingakhale lofewa pang'ono.
Monga gawo la izi, mudzatha kugona mwamsanga. Anthu amene akugona mofulumira amanenedwa kuti amakhala ndi nthawi yochepa yogona . Izi zikhoza kuyesedwa mosamalitsa ndi phunziro la kugona lomwe limatchedwa multiple multiple latency test (MSLT) . Kuwonjezera pa kukhala chizindikiro cha kugona tulo, kugona tulo tating'ono kungakhalenso chizindikiro cha kugona kwa tsiku ndi tsiku muzovuta za kugona monga matenda osokoneza bongo kapena kutupa kwa mpweya wosagonjetsedwa.
Mosiyana ndi zimenezi, kugona tulo komanso chifukwa cha kugona kungakhalenso kothandizira. Muzinthu zina, monga omwe amavutika ndi kugona , izi zimawonjezera kugona. Mwa kuchepetsa nthawi yomwe mumaloledwa kugona chifukwa cholephera kugona , zomwe zimapangitsa kuti mugone tulo zingapangitse kuti mavuto asagone kapena kugona, zizindikiro za kugona.
Kusintha kwa Mkhalidwe
Ngati munayamba mwadzidzimutsa ngati simukugona mokwanira, mumadziŵa kuti zotsatira zowonongeka zingakhale ndi maganizo. Pamene sitigone mokwanira, timakhala ndi zizindikiro za kukwiya. Kumbali ina, kugona kwabwino usiku kungatipangitse chisangalalo chachikulu pamene tikuyamba lero.
Kusinthasintha kotereku kungapitirire kuwonjezera pa kukhala ndi maganizo olakwika kapena olakwika m'mabvuto akulu, monga nkhawa ndi kupsinjika maganizo. Kuphatikizana pakati pa ziwalo za matenda ndi kugona ndizolemera, monga kugona kumawoneka kuti kumakhudza ubongo wa ubongo, malo omwe akukhudzana ndi matendawa. Zizindikiro zambiri za kupsinjika maganizo zimakhalapo ndi omwe akudwala matenda ogona. Mavuto monga vuto lotha kupweteka kwambiri (PTSD) lingabweretse mavuto aakulu ndikugona. Anthu omwe ali ndi vuto la kugona nthawi zambiri amakhala ndi nkhawa komanso amakhala ndi chiopsezo chodzipha.
Kugona ndi mbali yofunika kwambiri ya thanzi lathu, ndipo izi zikuphatikizapo umoyo wathu.
Zovuta Kuika Maganizo ndi Zofooka
Kukhoza kwanu kumvetsera malo anu kumafuna ubongo wabwino. Tikagona tulo, timakhala ndi vuto lotha kuganizira mozama. Izi zikhoza kukhala zonyansa, mpaka anthu omwe akugona mokwanira amalephera kuyamba kuzindikira kulephera kwawo. Kuchepetsa kuchenjeza kungapangitse zolakwika, ngozi, ndi ntchito yosokonekera.
Kafukufuku wasonyeza kuti vuto lalikulu la kugona tulo timayambitsa zochepa zomwe timapeza pa ntchito yathu. Mwachitsanzo, mwa anthu omwe amagona maola osachepera asanu ndi awiri usiku, kukhumudwa kumaganizidwe awo kumagwirizanitsa ndi omwe akugona mokwanira kwa nthawi imodzi kapena usiku umodzi. Kuwonongeka uku ndikofanana ndi zomwe zimachitika moledzera.
Izi zingachititse kuchepa kwa nthawi ndikumayambitsa ngozi yowopsa kwa galimoto. Zimathandizanso kuntchito. Izi zingapangitse zolakwika komanso ngakhale masoka achilengedwe. Kugona mokwanira kwa madokotala omwe akukhalapo akhala akuthandizidwa kuti achepetse zolakwika zachipatala ndi odwala kuzipatala. Chimodzimodzinso amatsutsidwa pamakonzedwe monga zosiyana ndi kuwonongeka kwa nyukiliya ya Chernobyl ndi ngozi zapansi monga kutsitsa kwa Exxon Valdez.
Pali kusiyana kosiyana pa zovuta za kugona tulo, ndipo vuto la kuchepa kwa matenda lingasinthe. Palibe umboni wotsimikizira kuti mukhoza kusintha kuti mugone kuwonongedwa, komabe. Mukayamba kufooka, simungathe kuzizindikira.
Ma Memory ndi Kuganiza
Kugona kuli ndi zofunikira pa kulingalira kwathu ndi kukumbukira zinthu. Choncho, pamene sitigone mokwanira, luso limeneli limakhala lovuta. Kugona mokwanira kungabweretse mavuto ena ndi ntchito zapamwamba, monga kukonza, bungwe, ndi chiweruzo.
Chizindikiro chofala kwambiri cha kusowa tulo chimakhudza mavuto omwe amakhala nawo pamtima ndi kumvetsera. Pambuyo pa sitepe yoyandikira, komabe, ndiko kuwonongeka kwa kukumbukira kwa nthawi yayitali. Izi zikhoza kukhala chifukwa cha kuchepa chidwi (sitimakumbukira zomwe timalephera kulemba mu ubongo wathu), koma vuto likhoza kupitirira kupitirira pamenepo.
Kugona n'kofunika kwambiri pokonza kukumbukira. Kugona kumatithandiza kugwirizanitsa zochitika za tsiku lathu, kulimbikitsa ndi kukumbukira zovuta kukumbukira. Kafukufuku akusonyeza kuti ali ndi udindo wofunika kwambiri pakuphunzira. Choncho, pamene tulo timasokonezeka, zotsatirazi ndizovuta.
Palinso zinthu zina zoganiza zomwe zingakhudzidwe ndi kunyalanyaza tulo, makamaka zomwe zimagwirizana ndi mbali ya ubongo yomwe imatchedwa loyang'ana kutsogolo. Ntchitoyi ndi yopambana kwambiri ndipo kusokonezeka kwawo kungakhale kofunika kwambiri. Gawo limodzi la zinthu zimenezi ndilokutchedwa ntchito yaikulu. Kugona mokwanira kungapangitse kukhumudwa mu ntchito yogwira ntchito, zomwe zimapangitsa kuti:
- Kupanga zolakwika
- Kuwonjezeka kwa chiopsezo
- Kusokonezeka
- Zopanda phindu
- Ganizirani za mphotho yaifupi
- Kuchepetsa chiweruzo
Chiweruzo chomaliza, chosayenerera, chingakhale chachilendo. Zosankha zingapangidwe zomwe sizikuwonetseratu kuti mumakhala "oganiza bwino." Izi zingachititsenso kuti musadwale kuchuluka kwanu kwa kuwonongeka kwa tulo, monga momwe tafotokozera kale.
Kusokonezeka maganizo, zizindikiro, ndi Paranoia
Kugona mokwanira kungapangitsenso zotsatira zina zosayembekezereka zamaganizo. Izi zimakhala zodabwitsa, ndipo mofanana ndi zizindikiritso zina, zimagwirizana ndi kukula kwa kugona. Zina mwa zizindikiro zowona za kugona kwa kugona zimaphatikizapo kusokonezeka, kukhumudwa, ndi kuperewera.
Kusokonezeka maganizo nthawi zambiri kumakhala chisokonezo chomwe chimapezeka mumkhalidwe wotchedwa delirium. Kawirikawiri, anthu omwe asokonezeka nthawi yoyamba amadziwa nthawi (kuganiza tsiku, tsiku, nyengo, kapena chaka). Kenaka, anthu osokonezeka angasokonezeke ndi malo, osadziwa kumene ali. Pomalizira pake, podetsa nkhawa, wina sangadziwe kuti ali ndani.
Zilondazi ndi chizindikiro chodziwikiratu cha kuwonongeka kwa kugona, ndipo nthawi zambiri zimakhala zooneka mwachilengedwe. Mwa kuyankhula kwina, mukhoza kuona chinachake chomwe sichipezekapo. Akuti pafupifupi 80 peresenti ya anthu ozoloŵera m'dzikolo adzakhala ndi malingaliro ngati akugona-osakwanira nthawi yaitali.
Pomaliza, kugona tulo kungayambitsenso matenda ena opatsirana pogonana: paranoia. Paranoia nthawi zambiri amakhulupirira kuti mukuzunzidwa ndi ena akunja. Maganizo awa sakhazikitsidwa kwenikweni.
Mwachitsanzo, mukhoza kutsimikiza kuti boma likugwiritsira foni yanu kuti mudziwe zinsinsi zanu. Kafukufuku wina anapeza kuti pafupifupi 2 peresenti ya anthu 350 omwe anali ogona-osadulidwa kwa maola 112 anayamba kuwona zizindikiro zofanana ndi zovuta zogwiritsira ntchito schizophrenia. Izi zingayambitse matenda osayenera.
Mwamwayi, zizindikiro za matendawa zimachepa msanga ndi kupuma kokwanira.
Mavuto Okhumudwa ndi Opweteka
Kugona mokwanira kungapangitse zizindikiro zina ndi zina zomwe sizinawoneke ( soma ndi Latin kwa thupi) madandaulo. Kuwonjezera pa kutopa kotchulidwa pamwambapa, ukhoza kukhala ndi zizindikiro zina zosavuta. Mungakhale ndi malingaliro a malaise, omwe angawonetse ngati akumva kuthamanga kapena "osakhala bwino."
Mukhoza kukhala ndi ululu kapena ululu m'thupi lanu. Zimenezi zingayambitse matenda a fibromyalgia kapena matenda ena aakulu. Mutha kudandaula za zizindikiro za m'mimba kapena zizindikiro za m'mimba, monga kutsekula m'mimba. Kufufuza kafukufuku wa zamankhwala pazovutazi sikungapangitse kuthetsa kwawo ngati chifukwa chachikulu chimanyalanyaza ndipo zizindikirozo zimachokera chifukwa chodziwika kuti akusowa tulo.
Kusokonezeka kwa Nthawi Yogona
Pomalizira, kunyalanyaza tulo kumasokoneza chilengedwe cha kugona . Kugona kumachitika magawo awiri ofunika usiku wonse. Miyendo iwiri ya tulo ndi kugona mofulumira kwa maso (REM) komanso kugona mofulumira kwa maso (NREM). Kukumana kungakhale kusuntha kuchokera ku REM kugona ku NREM kugona, kapena kuchokera ku NREM kugona kumalo ogalamuka.
REM ndi malo ovuta kwambiri ogona ndi ntchito za ubongo m'mabwinja ndi midbrain. Amadziwika ndi kulota komanso kusowa kwa magalimoto kupatulapo minofu ya maso ndi chithunzithunzi. Zimapezeka mobwerezabwereza panthawi yogona, koma zimakhala ndi gawo laling'ono kwambiri la kugona.
REM ndi imodzi mwa zinthu ziwiri zoyambirira za kugona. Chikhalidwe china chogona ndi kugona mofulumira kwa maso, kapena kugona kwa NREM. NREM ili ndi magawo atatu osiyana.
Miyendo itatuyi ndi N1, N2, ndi N3, ndipo dziko lirilonse liri ndi mawonekedwe apadera, osiyana ndi ozindikiritsa magetsi a ubongo. Pamene kugona tulo ndikutagona kwambiri, kugona kwa NREM kumatenga mbali yaikulu kwambiri ya kugona kwathunthu.
Mawu Ochokera
Kugona mokwanira kungakhale ndi zotsatira zofunikira pa thanzi lanu komanso panthawi zovuta kwambiri zingayambitse imfa yanu.
Komanso, nthawi zambiri kumabweretsa zizindikiro zosiyana zomwe zingasokoneze moyo wanu komanso kukhala ndi moyo wabwino. Mwinanso mumatha kugona usana kapena mumakhala ndi nkhawa monga kusakwiya, nkhawa, ndi kupanikizika. Zingasokoneze luso lanu lomvetsera ndi kulingalira, ndi zotsatira zofunika pa ntchito yanu.
Kugona mokwanira kungakulepheretseni kukumbukira kwa nthawi yayitali, komanso kugwirizanitsa zamagulu, monga kukonzekera ndi chiweruzo. Zingayambitse zizindikiro zamaganizo, monga kusokonezeka maganizo, kuwonetseratu zochitika pamaganizo komanso kuwonetsa. Pomalizira, kugona tulo kungapangitse ena kudandaula, monga kutopa kapena kupweteka.
Zizindikirozi zingakhale ndi zofunikira kwambiri pamoyo wanu, ndipo zimatsimikizira kufunika kopeza ubwino ndi kuchuluka kwa tulo komwe mukusowa. Ngati mukuvutika kuti mugone mokwanira, ganizirani kafukufuku ndi dokotala yemwe akudziwitsani kuti akugwiritsani ntchito mankhwala okhudza kugona.
> Chitsime:
> Kryger, MH et al . "Mfundo Zothandiza Pogona Mankhwala." Elsevier , edition la 6, 2017.