Kodi kugona kwanu ndi vuto? (Matenda Ogona) Tiyeni tidziwe bwino lomwe kuti izi ndi chiyani!

Kugona ndi gawo lofunika kwambiri pa moyo wathu. Monga kudya ndi kumwa. Koma nthawi zina kugona kumeneku kumakhala vuto kwa ife. Anthu ena sangagone konse, pomwe ena sangagone ngakhale atagona. Chifukwa chake lero tikambirana za mavuto okhudzana ndi kugona, kapena pankhani yazachipatala , mavuto ogona .

Kodi matenda ogona amenewa ndi ati?

Mwachidule, matenda ogona ndi matenda omwe amalepheretsa thupi lanu kupuma mokwanira komanso kukhala ndi mphamvu masana. Pali mitundu yoposa 80 ya matenda ogona. Izi zimakhudza kwambiri:

• Kugona bwino (kugona bwino) n'kofunika. Nthawi zina, ngakhale mutagona kwa maola ambiri, thupi lanu silimva mpumulo uliwonse. Umu ndi momwe zilili.
• Mukagona nthawi yogona komanso ngati mungathe kugona nthawi zonse (nthawi yogona komanso nthawi yogona). Anthu ena sangagone kwa maola ambiri atagona. Ena amadzuka pakati pa usiku ndipo sangagonenso.
• Kuchuluka kwa kugona ndi kudzuka komwe mumapeza (kuchuluka kapena nthawi yomwe mumagona).

Ndizachibadwa kuti tonsefe tizivutika kugona nthawi ndi nthawi. Koma mungakhale ndi vuto la kugona ngati mutakumana ndi zotsatirazi:

• Ngati nthawi zambiri mumavutika kugona.
• Ngati mukumva kutopa masana ngakhale mutagona maola osachepera asanu ndi awiri usiku.
• Ngati tulo tayamba kukhala vuto mpaka kufika poti zimakhala zovuta kuchita zinthu za tsiku ndi tsiku.

Kodi matenda ogona amagawidwa bwanji m'magulu?

Mmene matenda ogona amagawidwira m'magulu asintha pakapita nthawi. Posachedwapa, International Classification of Sleep Disorders (ICSD) yagawira matenda ogona m'magulu kutengera zizindikiro, momwe zimakhudzira munthu (pathophysiology), ndi dongosolo la thupi lomwe limakhudza. Malinga ndi kusintha kwaposachedwa, `ICSD-3R`, pali magulu angapo akuluakulu:

• Kusowa tulo: Kumakuvuta kugona, komanso kumakuvuta kugona.
• Matenda opumira okhudzana ndi tulo: Kachitidwe kanu ka kupuma kamasintha mukagona. Chitsanzo ndi kukodola ndi kupuma movutikira.
• Matenda a mitsempha yapakati omwe amayambitsa kugona kwambiri masana (Central disorders of hypersomnolence): Kuvutika kukhala maso masana, kumva tulo nthawi zonse.
• Matenda a Circadian rhythm sleep-wake disorders: Vuto la wotchi yachilengedwe ya thupi lanu (mkati mwa wotchi) yomwe imakupangitsani kuti musagone nthawi yoyenera kapena kudzuka m'mawa. Taganizirani kuti anthu ena sagona mpaka m'mawa kwambiri ndipo sangadzuke m'mawa.
• Matenda a Parasomnias:Zinthu monga kuyenda tulo, kulankhula, ndi kudya zimachitika munthu akagona.
• Matenda oyenda chifukwa cha tulo: Kuyenda thupi kapena chilakolako champhamvu chofuna kuyenda chomwe chimavuta kugona ndi/kapena kugona.

Gulu la ``(ICSD)`` ili likusinthidwa nthawi zonse, kuti liphatikizepo zambiri zaposachedwa zokhudza matenda ogona ndi magulu awo ang'onoang'ono.

Kodi matenda ogona omwe amapezeka kwambiri ndi ati?

Ngakhale kuti pali mitundu yoposa 80 ya matenda ogona, ena mwa omwe amapezeka kwambiri ndi awa:

• Kusagona tulo kosatha: Kuvutika kugona kapena kugona usiku wonse kwa miyezi itatu, zomwe zimapangitsa kuti munthu asamavutike masana komanso azikwiya msanga.
• Kulephera kupuma mokwanira: Kupuma pang'ono komanso kupuma pang'ono panthawi yogona, zomwe zimasokoneza tulo.
• Matenda a Miyendo Yosakhazikika (RLS): Chilakolako champhamvu chosuntha kapena kugwedeza miyendo pamene mukupuma.
• Matenda Obwera Chifukwa cha Kugona Mopitirira Muyeso: Simungathe kulamulira nthawi yomwe mumagona kapena nthawi yomwe mumakhala maso. Mutha kugona mwadzidzidzi.
• Matenda Ogona Ogwira Ntchito Yosinthasintha: Ntchito yanu yosinthasintha (monga ntchito yausiku) imapangitsa kuti zikhale zovuta kugona ndikukhalabe ndi tulo. Mungamve ngati muli ndi tulo nthawi zina zosayenera.
• Matenda Ochedwa Kugona: Mumagona mochedwa maola awiri kuposa momwe muyenera kuchitira. Zingakhale zovuta kudzuka pa nthawi yake kusukulu kapena kuntchito.
• Matenda a REM Sleep Behavior: Pa nthawi ya tulo ta `REM - Rapid Eye Movement`, anthu amachitadi zomwe amalota. Angafuule kapena kugwedeza manja awo.

Kodi timafunikiradi kugona tulo tochuluka bwanji?

Tonsefe timafunikira kugona. Ndikofunikira kuti matupi athu azigwira ntchito bwino. Mungafunike kugona pang'ono kapena pang'ono kuposa ena. Koma akatswiri amati munthu wamkulu ayenera kugona maola asanu ndi awiri kapena asanu ndi anayi patsiku . Kufunika kogona kumeneku kumasiyana malinga ndi zaka. Mwachitsanzo, ana aang'ono ndi achinyamata angafunike kugona kwambiri kuposa akuluakulu.

Kodi matenda ogona ndi ofala bwanji?

Akuti anthu opitilira 50 miliyoni ku United States ali ndi vuto linalake la kugona. Kuphatikiza apo, akuti anthu opitilira 100 miliyoni aku America azaka zonse sagona mokwanira. Izi zitha kuonekanso ku Sri Lanka.

Kodi zizindikiro za matenda ogona ndi ziti?

Zizindikiro za matenda ogona zimasiyana malinga ndi mtundu wake, koma nazi zizindikiro zodziwika bwino:

• Kuvuta kugona, kapena nthawi zambiri kumatenga mphindi zoposa 30 kuti munthu agone.
• Kuvutika kugona usiku wonse, kapena kudzuka pafupipafupi pakati pa usiku ndikulephera kugonanso.
• Mumakodola mukamagona, mumamva ngati mukulephera kupuma mokwanira, kapena mumavutika kupuma.
• Mukakhala pa mpumulo, mumadzimva ngati mukufuna kusuntha miyendo yanu, ndipo kuchita zimenezi kumachepetsa kumva (ichi ndi chizindikiro chomwe chimapezeka kwambiri mu Restless Legs Syndrome).
• Mukadzuka m'mawa, mumamva ngati simungathe kuyenda (Sleep Paralysis).

Kuwonjezera pa zizindikiro zimenezi, kusagona mokwanira kungakupangitseninso kukhala ndi mavuto ena masana. Ena mwa mavutowa ndi awa:

• Kugona kwambiri masana, kufuna kugona nthawi zambiri masana, kapena kugona ngakhale mukuchita ntchito zachizolowezi.
• Kusintha kwa khalidwe, monga kuvutika kuyang'ana ndi kuyang'ana kwambiri.
• Kusintha kwa maganizo, monga kukwiya msanga komanso kuvutika kulamulira malingaliro.
• Kusatha kuchita bwino ntchito za kusukulu kapena za muofesi, kusatha kuchita bwino pamlingo womwe ukuyembekezeka.
• Ngozi kapena kugwa pafupipafupi.

Ngati mukuona kuti simukugona mokwanira, kapena ngati muli ndi zizindikiro zomwe zikusokoneza zochita zanu za tsiku ndi tsiku, onetsetsani kuti mwaonana ndi dokotala.

Kodi ndi zinthu ziti zomwe zimayambitsa matenda ogona?

Matenda ogona amayamba pamene thupi lanu limasokonezeka nthawi yogona ndi kudzuka. Pakhoza kukhala zifukwa zenizeni za izi, ndipo zifukwa zake zimasiyana malinga ndi mtundu wa vuto la kugona lomwe muli nalo. Zina mwa zifukwa zodziwika bwino ndi izi:

• Kukhala chizindikiro cha matenda, monga matenda a mtima, mphumu, ululu, kapena matenda amitsempha.
• Kukhala chizindikiro cha matenda amisala monga kuvutika maganizo kapena matenda a nkhawa.
• Zinthu zokhudzana ndi majini, ndiko kuti, kusintha kwa majini komwe kumachokera ku chibadwa.
• Kukhala zotsatira zoyipa za mankhwala ena.
• Kugwira ntchito usiku.
• Kumwa caffeine (tiyi, khofi) kapena mowa musanagone.
• Kuchepa kwa mankhwala enaake kapena mchere muubongo.
• Nthawi zina sizingatheke kupeza chifukwa.

Ndani ali pachiopsezo chachikulu chotenga matenda ogona?

Mungakhale pachiwopsezo chachikulu chotenga matenda ogona ngati:

• Ngati muli ndi matenda ena osatha.
• Ngati mukuvutika ndi nkhawa yaikulu.
• Ngati mumagwira ntchito mochedwa.
• Ngati wina aliyense m'banja mwanu (banja lachibadwa) wakhala ndi vuto la kugona.

Kafukufuku wasonyeza kuti akazi ndi omwe ali ndi vuto la kugona kwambiri kuposa amuna . Akutinso pafupifupi theka la akuluakulu azaka zopitilira 65 ali ndi vuto linalake la kugona .

Kodi chimachitika ndi chiyani ngati simugona bwino?

Ngati thupi lanu silikupeza tulo tokwanira kapena labwino lomwe limafunikira, likhoza kukhala ndi zotsatirapo zomwe sizimangopangitsa kutopa masana. Kusagona mokwanira kungayambitse zinthu monga:

• Kuvutika kuphunzira, kukumbukira zinthu, komanso kupanga zisankho.
• Kusintha kwa umunthu, monga kukwiya msanga.
• Kuchepetsa nthawi yochitira zinthu (izi zimawonjezera chiopsezo cha ngozi).

Kusowa tulo kungathandizenso matenda monga:

• Kuvutika maganizo
• Kunenepa kwambiri
• Matenda a Shuga a Mtundu Wachiwiri
• Matenda a Mtima
• Matenda amisala

Ngakhale kuti sizichitika kawirikawiri, matenda ena ogona akhoza kupha anthu, choncho si nkhani yoti munthu aione mopepuka.

Kodi mungazindikire bwanji matenda ogona?

Dokotala adzazindikira vuto la kugona mwa kuwunikanso zizindikiro zanu, kuchita mayeso akuthupi, komanso mwina kuchita mayeso ena. Kuyezetsa magazi kapena mayeso ena ojambulira zithunzi kungathandize kudziwa chomwe chimayambitsa zizindikiro zanu.

Dokotala wanu angakuuzeni kuti mulembe ndandanda ya nthawi yogona . Izi ndi kulemba nthawi yomwe mumagona. Muyenera kulemba nthawi yomwe mumagona, nthawi yomwe mumagona, komanso nthawi yomwe mumadzuka tsiku lililonse. Ngati mumagona pang'ono masana, muyeneranso kulemba momwe mumamvera musanagone komanso mutadzuka.

Ndibwino kusunga cholembera ndi pepala pafupi ndi bedi lanu kuti musaiwale. N'zovuta kudziwa nthawi yeniyeni yomwe munagona, choncho yesani kuwerengera nthawi ndikulemba. Mungafunenso kugwiritsa ntchito ``smartwatch'' kapena ``actigraph'' yomwe imalemba nthawi yanu yopuma komanso zochita zanu.

Wopereka chithandizo chanu chachikulu angakutumizireni kwa katswiri wa kugona, yemwe angachite mayeso otchedwa polysomnogram . Izi zimaphatikizapo kujambula zochitika zina za thupi lanu ndi ubongo wanu mukamagona. Deta iyi imasanthulidwa kuti idziwe ngati muli ndi vuto la kugona.

Kodi dokotala angakufunseni mafunso otani?

Dokotala angakufunseni mafunso ngati awa kuti adziwe za momwe mumagona:

• Kodi mumagona maola angati usiku?
• Kodi mumaponya ndi kutembenuka mu tulo tanu?
• Kodi mumagona masana?
• Kodi zimatenga nthawi yayitali bwanji kuti munthu agone?
• Kodi mumadzuka pakati pa usiku?
• Kodi mumagwira ntchito usiku?
• Kodi mumamva tulo totani masana?
• Kodi mukukoka?

Kodi matenda ogona amachiritsidwa bwanji?

Pali njira zingapo zochizira matenda osiyanasiyana ogona. Zina mwa izo ndi izi:

• Sinthani machitidwe anu ogona kuti mukhazikitse nthawi yogona nthawi zonse komanso ukhondo wabwino.
• Njira zochiritsira maganizo monga Cognitive Behavioral Therapy (CBT).
• Kumwa mankhwala (mapiritsi ogonetsa kapena mankhwala omwe amawonjezera kugalamuka) kapena zowonjezera (monga melatonin).
• Kusintha kapena kusintha mlingo wa mankhwala omwe amayambitsa tulo tambiri (musasiye mankhwala aliwonse popanda chilolezo cha dokotala).
• Kugwiritsa ntchito makina a CPAP (Continuous Positive Airway Pressure) kapena kuikamo mankhwala oyambitsa matenda a ubongo opaleshoni ya sleep apnea.
• Kugwiritsa ntchito chithandizo cha kuwala.

Dokotala wanu adzakulangizani chithandizo choyenera matenda anu. Dokotala wanu adzakambirana nanu za zotsatirapo zake musanayambe kulandira chithandizo.

Mankhwala ena ochiza matenda ogona

Dokotala angakulangizeni mankhwala kapena zowonjezera monga:

• Pa vuto la kusowa tulo: Zothandizira kugona monga `(Melatonin)`, `(Zolpidem)`, `(Zaleplon)`, `(Eszopiclone)`, `(Ramelteon)`, `(Suvorexant)`, `(Lemborexant)` kapena `(Doxepin)`.
• Matenda a Miyendo Yosakhazikika: Mankhwala monga `(Gabapentin)`, `(Gabapentin enacarbil)` kapena `(Pregabalin)`.
• Matenda Ogona (Narcolepsy): Zolimbikitsa kapena mankhwala omwe amawonjezera kugalamuka monga `(Modafinil)`, `(Armodafinil)`, `(Pitolisant)`, `(Solriamfetol)`.

Mankhwala onsewa ayenera kumwedwa pokhapokha ngati dokotala wapereka upangiri.

Kodi tingatani kuti tigone bwino? (Ukhondo wa Kugona)

Dokotala wanu angakulangizeni kuti muzichita zinthu zoyera pogona . Izi zikutanthauza kusintha zizolowezi zanu zogona kuti mupange malo abwino ogona bwino. Mukhozanso kugona bwino usiku pochita izi:

• Pangani malo ogona abwino: Pangani chipinda chanu chogona kukhala chozizira, chete, komanso chamdima. Ngati phokoso likulepheretsani kugona, gwiritsani ntchito phokoso lakumbuyo, monga "phokoso loyera," kapena valani "zotchingira makutu." Ngati kuwala kukusokonezani tulo, gwiritsani ntchito "chophimba nkhope chogona" kapena "makatani otseka mdima."
• Chepetsani kupsinjika maganizo: Yesetsani kuchepetsa kupsinjika maganizo komwe mumamva musanagone. Mutha kuchita zinthu monga kulemba "mndandanda wa zochita" za madzulo. Izi zimathandiza anthu omwe amadzipeza akuganiza pabedi usiku. Pitani kukagona ndi maganizo abwino, opanda maganizo oipa monga, "Ngati sindigona bwino usikuuno, ndidzatha bwanji mawa?"
• Gwiritsani ntchito bedi pogona ndi kugonana kokha: Musamawonere TV, kuonera makanema pafoni yanu, kudya, kapena kugwira ntchito m'chipinda chogona.
• Khazikitsani ndondomeko yokhazikika yogona:Khalani ndi zizolowezi monga kusamba ndi madzi ofunda, kumvetsera nyimbo zotonthoza, kapena kuwerenga buku musanagone usiku uliwonse. Yesetsani kuchita masewera olimbitsa thupi opumula kapena kusinkhasinkha. Dzukani nthawi yomweyo tsiku lililonse, kuphatikizapo kumapeto kwa sabata.
• Musayang'ane wotchi: Tembenuzani wotchi yanu mozondoka, kapena tembenuzani sikirini ya foni yanu mozondoka. Gwiritsani ntchito alamu yokha kuti ikudzutseni. Ngati simungathe kugona patatha mphindi 20, tulukani m'chipinda chogona. Pitani ku chipinda china ndikuwerenga buku kapena chitani china chopumulira chomwe sichimafuna nthawi yowonera sikirini.
• Kuchita masewera olimbitsa thupi nthawi zonse: Kuchita masewera olimbitsa thupi kungakuthandizeni kugona bwino. Koma ngati mukuvutika kugona, pewani kuchita masewera olimbitsa thupi mkati mwa maola anayi musanagone. Komanso, pewani kuchita masewera olimbitsa thupi otopetsa pafupi ndi nthawi yogona.

Kodi tiyenera kupewa kuchita chiyani kuti tigone bwino?

Ngati mukufuna kukonza tulo tanu, pewani zinthu izi maola atatu kapena anayi musanagone :

• Zakumwa zokhala ndi caffeine (monga soda, tiyi, khofi).
• Fodya (monga ndudu).
• Mowa.
• Kugona pang'ono pambuyo pa 3 koloko madzulo.
• Chokoleti.
• Zakudya zolemera.

Kodi mungayembekezere chiyani ngati muli ndi vuto la kugona?

Matenda ogona angakhudze thanzi lanu lonse. Simungakhale ndi mphamvu zokwanira zochitira zinthu zomwe mukufuna kuchita, kapena ngakhale kumaliza ntchito zanu za tsiku ndi tsiku. Muthanso kuphonya zochitika zapadera chifukwa cha vuto lanu la kugona. Komanso, ngati mukuyendetsa galimoto kapena kugwiritsa ntchito makina olemera, mutha kudziika nokha ndi ena pachiwopsezo chifukwa simukupuma mokwanira.

Ngati mukuvutika kugona bwino usiku kuti mudzuke muli otsitsimula, lankhulani ndi dokotala wanu. Pali mankhwala omwe angathandize kuthana ndi mavuto ambiri ogona ndikukubwezeretsani panjira yoyenera.

Kodi mavuto amenewa adzatha liti?

Palibe nthawi yokhazikika yodziwira nthawi yomwe vuto la kugona lidzasiya kukukhudzani. Mutha kupeza kuti mukumva bwino pakatha milungu kapena miyezi ingapo. Ena angafunike kuthana ndi vutoli kwa moyo wawo wonse. Lankhulani ndi dokotala wanu za vuto lanu.

Kodi muyenera kupita kwa dokotala liti?

Ngati mukuvutika kugona, kugona tulo tofa nato, kukhala maso, kugona bwino usiku, kapena kugona tulo tosamvetsetseka masana kapena kutopa, lankhulani ndi dokotala. Musazengereze.

Kodi ndi mafunso otani ofunika kufunsa dokotala?

• Kodi ndi matenda otani okhudza kugona omwe ndili nawo?
• Kodi vuto langa la kugona ndi lalikulu bwanji?
• Kodi mumalimbikitsa chithandizo chamtundu wanji?
• Kodi pali zotsatirapo zilizonse za mankhwalawa?
• Kodi ndingatani kuti ndizisamalira bwino kugona kwanga (ukhondo wogona)?
• Kodi ndiyenera kuwona katswiri wa kugona?
• Kodi ndikufunika ``(cholembera)`` kuti ndikaone katswiri?
• Kodi pali mankhwala aliwonse omwe mumalimbikitsa kuti andithandize ndi vuto langa la kugona?
• Kodi ndimafunika kukuonani kangati?
• Kodi pali mankhwala aliwonse omwe ndiyenera kusiya kumwa?

Pomaliza, ndiyenera kukuuzani... (Uthenga Wopita Nawo Kunyumba)

Matenda ogona angakhudze kwambiri moyo wanu. Angasokoneze luso lanu loganiza, momwe mumagwirira ntchito kusukulu kapena kuntchito, thanzi lanu la maganizo, komanso thanzi lanu la thupi. Matenda ogona omwe amapezeka nthawi zambiri amatha kukulepheretsani kugona mokwanira komanso mozama zomwe muyenera kuchita kuti mugwire bwino ntchito.

Ngati mukuvutika kugona, musazengereze kupita kwa dokotala. Thanzi lanu, komanso chisangalalo chanu m'moyo, zimadalira kugona bwino.

Khalani aukhondo komanso tsatirani malangizo a dokotala wanu. Mudzamva bwino posachedwa.

` Kugona, mavuto a tulo, kusowa tulo, kukodola, kugona bwino, thanzi la maganizo, upangiri wa zachipatala