Kodi kachitidwe kanu ka kugona kamasokonekera? Tiyeni tikambirane za Matenda Ogona a Circadian Rhythm!

Kodi mumavutikanso kugona usiku? Kapena mumadzuka m'mawa? Kodi nthawi zina mumamva tulo masana? Pafupifupi aliyense akhoza kukumana ndi vuto limodzi kapena awiri mwa mavutowa. Koma ngati zinthuzi zikupitirira, ndipo ngati zikukhudza zochita zanu za tsiku ndi tsiku, mwina muli ndi vuto la kugona la circadian rhythm, lomwe tikambirana. Musadandaule, tidzakambirana za izi mosavuta, m'njira yomwe mungamvetse.

Kodi "Circadian Rhythm" iyi ndi chiyani? Mwachidule...

Mawu oti "circadian" amachokera ku Chilatini. Amatanthauza chinthu chonga "masana." Chifukwa chake, kayendedwe ka circadian ndi kayendedwe kachilengedwe, ka maola 24 m'thupi lathu. Ili ngati wotchi yaying'ono mkati mwa matupi athu. Wotchi iyi imatiuza nthawi yogona ndi nthawi yodzuka. Sikuti imatithandiza kugona kokha, komanso imathandiza kuwongolera zinthu zambiri m'thupi lathu, monga ntchito ya mahomoni, kutentha kwa thupi, ndi chilakolako cha chakudya.

Kwa anthu ambiri, wotchi iyi imagwira ntchito yokha popanda vuto lililonse. Koma kwa anthu ena, njirayi imasokonekera. Pamenepo ndi pomwe Circadian Rhythm Sleep Disorders imachitika. Izi zikutanthauza kuti nthawi yanu yogona ndi kudzuka imasokonezeka.

Kodi ndi mitundu iti ya matenda a circadian rhythm?

Matendawa angabwere m'njira zosiyanasiyana. Tiyeni tiwone mitundu ina ikuluikulu:

• Matenda a Jet Lag: Mwina mwamvapo za izi. Tikapita mwadzidzidzi kudziko lomwe lili ndi nthawi yosiyana, zimatenga nthawi kuti thupi lathu lizolowere nthawi yatsopano. Ndicho chimene timachitcha kuti jet lag.
• Matenda Ogona Ogwira Ntchito Mosinthasintha (SWSD): Ngati mumagwira ntchito usiku, izi zingakukhudzeninso. Tikagona masana ndikugwira ntchito usiku, zimakhala zovuta kuti wotchi yathu ya thupi isinthe momwe imagwirira ntchito. Tangoganizirani, Sunil akapita kuntchito usiku, sagona bwino masana, ndipo amamvabe tulo akamagwira ntchito usiku.
• Matenda Ochedwa Kugona ndi Kudzuka (DSWPD): Izi zimachitika anthu akamagona ndi kudzuka maola awiri kapena kuposerapo kuposa masiku onse. Mwachitsanzo, anthu ena amadzuka 2-3 koloko m'mawa ndi kugona mpaka 11-12 koloko madzulo. Izi zimachitika makamaka pakati pa ana ndi achinyamata.
• Matenda Oyamba a Kugona ndi Kudzuka (ASWPD): Izi ndi zosiyana ndi zomwe zidachitika kale. Mumagona cha m'ma 6-7 pm ndipo mumadzuka cha m'ma 2-3 koloko m'mawa. Izi zimachitika kwambiri pakati pa okalamba.
• Matenda Osakhazikika a Kugona ndi Kudzuka (ISWRD): Pankhaniyi, nthawi yogona ndi kudzuka imakhala yosakhazikika, yopanda dongosolo. Pali kugona pang'ono kangapo patsiku. Izi nthawi zambiri zimachitika kwa anthu omwe ali ndi matenda ofooka a ubongo monga dementia.
• Matenda a Kugona ndi Kudzuka kwa Maola 24 (N24SWD):Wotchi yawo ya thupi si maola 24 enieni. Ikhoza kukhala maola 25 kapena 26. Choncho nthawi yawo yogona nthawi zonse imakhala yochedwa pang'ono. Izi nthawi zambiri zimawoneka pakati pa anthu akhungu.

Kuphatikiza apo, nthawi zina pamakhala mavuto ogona omwe sakugwirizana bwino ndi magulu awa, koma amayamba chifukwa cha kusokonezeka kwa kayendedwe ka circadian. Madokotala amatcha izi "matenda ogona ndi kudzuka kwa circadian omwe sanatchulidwe mwanjira ina."

Kodi matenda amenewa ndi ofala bwanji? Kodi amakhudza aliyense?

Ndipotu, kupatulapo jet lag ndi shift work disorder, matenda ena a circadian rhythm nthawi zambiri samachitika kawirikawiri. Akuti amakhudza pafupifupi 3% yokha ya anthu padziko lonse lapansi.

Komabe, kuchedwa kwa ndege ndi vuto lofala kwa apaulendo ...

Kodi zizindikiro za matenda a circadian rhythm awa ndi ziti?

Zizindikiro za matendawa makamaka zimagwirizana ndi kugona ndi kudzuka. Zimakhudza kusintha kwa kayendedwe ka kugona kwanu, kapena momwe thupi lanu limagwirira ntchito usana ndi usiku.

Zizindikiro zimatha kusiyana pang'ono kutengera ndi matendawa. Onani ngati muli ndi zizindikiro izi:

• Kuvutika kugona usiku (Kusowa tulo): Kulephera kugona kwa maola angapo mutagona.
• Kudzuka pakati pa tulo: Kudzuka pakati pa usiku kapena m'mawa kwambiri, osagona bwino.
• Kuvutika kugonanso mutadzuka.
• Kudzuka m'mawa kwambiri kuposa momwe mukuganizira.
• Kuvutika kudzuka m'mawa (Sleep Inertia) , kapena kugona tulo tosakhazikika komanso nthawi yodzuka.
• Kugona kwambiri masana (Hypersomnia): Izi zimapangitsa kuti munthu azifuna kugona masana.
• Kufunika kugona masana.
• Kumva kutopa nthawi zonse (Kutopa).
• Mutu.
• Zinthu monga kupsinjika maganizo, kukhumudwa, kukwiya chifukwa cha kusowa tulo.

Tangoganizirani, ngakhale mutagona nthawi ya 10 koloko madzulo, simungathe kugona mpaka 1 koloko m'mawa. Ngakhale mutafuna kudzuka nthawi ya 6 koloko m'mawa, thupi lanu limamva ngati lilibe mphamvu. Mumamva tulo tsiku lonse, ndipo simungathe kuchita chilichonse bwino. Ngati chinthu chonga ichi chipitirira, chikhoza kukhala chizindikiro cha matenda a circadian rhythm.

Kodi n’chiyani chimayambitsa matenda amenewa?

Anthu omwe ali ndi vuto la circadian rhythm amatha kusintha pang'ono "wotchi" yachilengedwe ya thupi lawo kapena njira zina zokhudzana nayo. Nthawi zina izi zitha kukhala chifukwa cha vuto m'dera linalake la ubongo.

Pali gawo la ubongo wathu lotchedwa hypothalamus . Mkati mwake muli gulu la ma neuron apadera otchedwa suprachiasmatic nucleus (SCN).Imeneyo ndi "wotchi yayikulu" ya thupi lathu. Ngakhale popanda zinthu zina zakunja, thupi la munthu nthawi zambiri limakhala ndi nthawi yogona ndi kudzuka kwa maola opitilira 24.

Matenda a circadian rhythm angayambitsidwe ndi:

• Kuwonongeka kwa ubongo kapena kusokonekera kwa ntchito ya ubongo: Mwachitsanzo, matenda a ubongo osachiritsika, kuvulala mutu, matenda monga encephalitis.
• Kulephera kuwona: Gawo lotchedwa SCN limagwirizana mwachindunji ndi maso athu. Ndicho chifukwa chake kuwala kwa dzuwa ndikofunikira kwambiri pa wotchi ya thupi lathu. Chifukwa chake, anthu omwe ali ndi vuto la maso awo, ma retina, kapena mitsempha ya maso amakhala ndi mwayi waukulu wopeza matendawa.
• Ulendo: Kuchedwa kwa ndege ndi chifukwa cha kupita patsogolo kwa ukadaulo watsopano. Timayenda mofulumira, koma matupi athu sangathe kuzolowera liwiro limenelo.
• Ntchito: Anthu omwe amagwira ntchito usiku akhoza kukhala ndi matenda amenewa chifukwa cha ntchitoyo.
• Zifukwa zosadziwika: Anthu ena amadwala matendawa pazifukwa zomwe ngakhale madokotala sangazindikire.

Kodi ndi zinthu ziti zomwe zimawonjezera chiopsezo chotenga matenda awa?

Pali zinthu zina zomwe zingawonjezere pang'ono chiopsezo chotenga matenda a circadian rhythm. Zina mwa izi tikhoza kuzilamulira, pomwe zina sitingathe.

• Zaka: Ana ndi achinyamata ali ndi mwayi waukulu wokhala ndi kachitidwe kochedwa kugona ndi kudzuka (DSWPD), pomwe anthu azaka zopitilira 60 ali ndi mwayi waukulu wokhala ndi kachitidwe kochedwa kugona ndi kudzuka (ASWPD).
• Zotsatira za majini: Makhalidwe ena ogona amatha kutengera kwa makolo athu. Kafukufuku wapezanso kuti kusintha kwa majini ena kumawonjezera chiopsezo chotenga matenda amenewa.
• Ulendo: Kuchedwa kwa jet kumakukhudzani kwambiri mukamayenda kum'mawa (kumene nthawi yanu yogona ikupita patsogolo) kusiyana ndi mukayenda kumadzulo (kumene nthawi yanu yogona ikubwerera m'mbuyo).
• Kusintha kwa nthawi yogwira ntchito: Ogwira ntchito m'magawo ang'onoang'ono angakumane ndi mavutowa akasintha kupita ku gawo lomwe limayamba msanga kuposa lomwe adazolowera.
• Kusintha kwa ubongo: Anthu omwe ali ndi matenda monga ADHD (attention deficit hyperactivity disorder) kapena Autism Spectrum Disorder ali ndi mwayi waukulu wokumana ndi matenda a circadian rhythm.

Ndi mavuto ena ati omwe angachitike chifukwa cha matendawa?

Matenda a circadian rhythm amasiyana kwambiri. Ena amakhala ndi zotsatira zochepa chabe, pomwe ena angayambitse kusokonezeka kwakukulu pa moyo wanu.

• Kulephera kusukulu ndi ntchito: Anthu omwe ali ndi matendawa angavutike kukhala ndi nthawi yokwanira kusukulu ndi kuntchito.
• Mavuto ena ogona: Anthuwa angakhalenso ndi mavuto ena ogona, monga kusowa tulo kosatha .
• Kugwiritsa ntchito mankhwala:Anthu ena angayesedwe kugwiritsa ntchito mankhwala ogonetsa, mowa, kapena mankhwala ena (monga mwalembedwa ndi dokotala kapena ayi) kuti agone. Izi zingayambitse chiopsezo chomwa mowa kapena kugwiritsa ntchito mankhwala osokoneza bongo (vuto la kugwiritsa ntchito mowa kapena vuto la kugwiritsa ntchito mankhwala osokoneza bongo) .
• Ngozi ndi kuvulala: Kugona masana kumawonjezera chiopsezo cha ngozi poyendetsa galimoto kapena kugwiritsa ntchito makina olemera.

Kodi madokotala amadziwa bwanji ngati muli ndi matenda amenewa?

Kuti mupezeke ndi matenda a circadian rhythm disorder (kupatula jet lag), muyenera kukhala ndi zizindikiro kwa miyezi itatu. Dokotala adzagwiritsa ntchito njira zingapo kuti adziwe matendawa:

• Mafunso, mbiri ya zachipatala, ndi kuyankhula nanu: Tidzasonkhanitsa zambiri pofunsa mafunso okhudza zizindikiro zanu, zizolowezi zanu zogona, komanso momwe zimakhudzira ntchito yanu.
• Kuyezetsa thupi ndi mitsempha: Izi zifufuza matenda ena omwe angayambitse zizindikirozi.
• Mayeso a mu labu: Mayeso a malovu, magazi, ndi mkodzo atha kuchitidwa. Izi zitha kuyang'ana kuchuluka kwa mahomoni ndi zizindikiro zina kuti zithandize kudziwa mtundu ndi chifukwa cha vutoli.
• Kujambula zithunzi: Zinthu monga kujambula (CT) kapena (MRI) zingagwiritsidwe ntchito kuti zione ngati pali vuto mu ubongo.
• Zolemba za kugona: Dokotala wanu angakupempheni kuti mulembe zolemba zanu za kugona.
• Actigraphy: Ichi ndi chipangizo chozindikira mayendedwe chomwe chimavalidwa m'manja. Chimawoneka ngati wotchi. Mungapemphedwe kuti muzivale maola 24 patsiku, kwa masiku angapo kapena milungu ingapo. Chimafufuza momwe mumachitira zinthu.

Kutengera ndi zizindikiro zanu komanso zomwe dokotala wanu akukayikira, mayeso ena angachitike. Dokotala wanu adzakuuzani zambiri za izi.

Kodi mankhwala ake ndi otani? Kodi ndi osachiritsika?

Chithandizo cha matenda a circadian rhythm chimasiyana malinga ndi mtundu wa matenda omwe muli nawo komanso momwe zinthu zilili pa moyo wanu. Chithandizo chingaphatikizepo chimodzi kapena zingapo mwa izi:

• Kuwongolera kuwala:
• Kumwa melatonin kapena mankhwala ena ofanana ndi omwe dokotala wakupatsani:
• Kusintha makhalidwe okhudzana ndi kugona (Ukhondo wa Kugona):

Kodi kugwiritsa ntchito kuwala kungathandize bwanji?

Gawo la ubongo wathu lotchedwa SCN limalumikizidwa mwachindunji ndi retina ya maso athu. Ichi ndichifukwa chake kuwala kwa dzuwa kumakhudza kwambiri wotchi yathu ya thupi. Ngati munapitapo ku sitolo yayikulu ya zida ndikuwona gawo la magetsi, mwina munawonapo mababu oyera amitundu yosiyanasiyana. Buluu woyera, wachikasu woyera, woyera wozizira, woyera wofunda. Ngati muli ndi vuto la circadian rhythm, mutha kuthandiza kuwongolera kayendedwe kanu ka kugona ndi kudzuka mwa kusintha kuwala ndi mtundu wa kuwala komwe kukuzungulirani.

Kawirikawiri, kuwala kowala kumakuthandizani kudzuka, ndipo kuwala kochepa kumakuthandizani kugona.Choncho, yesani kuyatsa magetsi owala mukadzuka m'mawa. Yatsani magetsi mukagona usiku.

Komanso, mutha kusintha mtundu wa kuwala. Gwiritsani ntchito kuwala kozizira (kwabuluu) masana okha, chifukwa ubongo wathu umamva kwambiri kuwala kwabuluu. Madzulo, gwiritsani ntchito kuwala kofunda, kwachikasu.

Kuwala kwabuluu kumachokeranso ku masikirini monga ma TV, makompyuta, ndi mafoni a m'manja. Mutha kuthandiza kugona kwanu mwa kusintha makonda amitundu pa masikirini awo ndikuchepetsa kugwiritsa ntchito musanagone.

Ndi mitundu yanji ya mankhwala yomwe ilipo?

Matupi athu mwachibadwa amapanga mahomoni otchedwa melatonin . Izi ndi zomwe zimalamulira kayendedwe ka thupi lathu la circadian ndipo zimatipangitsa kugona. Ngati mukufuna kumwa melatonin kunja, ndikofunikira kwambiri kulankhula ndi dokotala kuti mudziwe mlingo weniweni. Zowonjezera za Melatonin zitha kugulidwa m'ma pharmacy. Palinso mankhwala omwe amagwira ntchito mofanana ndi melatonin, mwachitsanzo Tasimelteon kapena Ramelteon . Awa ndi omwe madokotala amalangiza pa matenda a circadian rhythm. Musagwiritse ntchito mankhwala otere popanda upangiri wa dokotala.

Kodi ukhondo wa kugona ndi chiyani?

"Ukhondo wa tulo" ndi mawu omwe amagwiritsidwa ntchito nthawi zambiri ndi madokotala. Amatanthauza makhalidwe omwe angathandize kuti munthu agone bwino komanso mokwanira. Onani ngati mungathe kutsatira makhalidwe awa:

• Khalani ndi chizolowezi chogona nthawi yoikika komanso kudzuka nthawi yoikika. Ndikofunikira kuchita izi nthawi yomweyo tsiku lililonse.
• Sinthani nthawi yanu yogona pang'onopang'ono. Musasinthe zinthu zambiri nthawi imodzi.
• Pezani nthawi yogona mokwanira.
• Khazikitsani chizolowezi musanagone (monga kuwerenga buku, kusamba kusambira pang'onopang'ono)
• Pewani kugwiritsa ntchito magetsi owala ndi zikwangwani zamagetsi (mafoni, TV) nthawi yogona.
• Pewani kumwa mowa ndi kudya zakudya zambiri nthawi yogona isanafike. Komanso chepetsani kumwa madzi.
• Gwiritsani ntchito chipinda chanu chogona pogona komanso kuchita zinthu zogonana. Pewani kuchita zinthu monga kugwira ntchito kapena kuonera TV pabedi.

Kodi matenda a circadian rhythm awa angapewedwe?

Matenda ambiri a circadian rhythm amapezeka pazifukwa zomwe sitikuzidziwa, komanso pazifukwa zomwe sitingathe kuziletsa. Mutha kuchepetsa chiopsezo chanu cha zina mwa izo. Kuchedwa kwa jet kumaonedwa kuti ndi zotsatira zachibadwa zoyendera pandege.

Koma matenda ena a circadian rhythm ndi ovuta kwambiri kupewa, makamaka ngati amayamba chifukwa cha kuwonongeka kwa ubongo, majini, kapena makhalidwe obadwa nawo ochokera kwa makolo.

Kodi ndiyenera kuyembekezera chiyani ngati ndili ndi vuto la mtundu uwu? Kodi lidzakhalapo kwa nthawi yayitali bwanji?

Ngati muli ndi vuto la circadian rhythm, zomwe mungayembekezere zimasiyana malinga ndi mtundu wa vuto lomwe muli nalo. Nthawi zambiri, matendawa amakupangitsani kukhala ndi vuto logona mukafuna kugona, komanso kumva tulo mukayenera kukhala maso. Mutha kuwongolera kapena kuchepetsa zizindikirozi mwa kusintha machitidwe anu ogona ndikupeza chithandizo.

Chofunika ndichakuti ngakhale kuti matenda a circadian rhythm si oopsa mwachindunji, amatha kuwonjezera chiopsezo cha zochitika zoopsa. Ngati mugona mukuyendetsa galimoto kapena mukugwira ntchito ndi makina olemera, ndizoopsa kwambiri, eti?

Kutalika kwa nthawi yomwe matenda a circadian rhythm amatha kumadalira zinthu zambiri, kuphatikizapo mtundu wa matenda omwe muli nawo, momwe mumatsatira bwino zizolowezi zanu zogona, komanso momwe mumayankhira bwino mukalandira chithandizo. Nthawi zina matenda amenewa amatha kukhala osatha, makamaka omwe amayamba chifukwa cha kuwonongeka kwa ubongo chifukwa cha matenda owononga ubongo. Dokotala wanu angakuuzeni zambiri zomwe mungayembekezere kutengera vuto lanu.

Komabe, matenda ena a circadian rhythm amakula mwachibadwa. Kuchedwa kwa jet ndi chimodzi mwa matenda amenewa. Kumatha kukhala masiku angapo mpaka milungu ingapo (kusiyana kwa nthawi kukakhala kwakukulu, zizindikiro zimakhala zazitali). Matenda a shift work amathanso kukulirakulira mwa kupitiriza kugwira ntchito usiku kapena kusintha kupita ku masana.

Kodi ndingathe kudzisamalira bwanji? Kodi ndikufunika kupita kwa dokotala?

Ngati mukuganiza kuti muli ndi vuto la circadian rhythm, ndi bwino kuonana ndi dokotala, makamaka katswiri wa mankhwala ogona kapena katswiri wa zamaganizo okhudza matenda ogona. Kuchita zimenezi msanga kungakuthandizeni kupewa mavuto aakulu monga ngozi ndi mavuto kuntchito kapena kusukulu chifukwa cha kugona masana.

Mukapita kwa dokotala ndikupeza matenda, ndikofunikira kutsatira malangizo a dokotala. Makamaka pankhani yosintha machitidwe anu ogona, machitidwe, ndi machitidwe anu. Ukhondo pa tulo nthawi zambiri ndi wofunikira.

Zinthu zina zomwe zingakuthandizeni kuthana ndi vutoli zingasiyane malinga ndi vuto lomwe muli nalo komanso momwe zinthu zilili. Dokotala wanu ndiye gwero labwino kwambiri la chidziwitso cha zomwe mungachite kuti muchepetse zizindikiro zanu ndikupewa mavuto ena.

Ndi mafunso ati omwe ndiyenera kufunsa dokotala wanga?

Mukapita kwa dokotala, kumbukirani mafunso awa:

• Kodi ndi matenda amtundu wanji a circadian rhythm omwe ndili nawo?
• Kodi pali chifukwa chodziwika bwino cha vuto langa?
• Kodi izi zimakhudza bwanji kachitidwe kanga kogona ndi kudzuka?
• Kodi njira zochiritsira izi ndi ziti?
• Kodi vutoli nthawi zambiri limatenga nthawi yayitali bwanji?
• Kodi ndingachite chiyani kuti ndithetse vutoli?
• Ngati ndili ndi vutoli, ndiyenera kupewa kapena kusachita chiyani?

Pomaliza, zomwe muyenera kukumbukira... (Uthenga Wopita Nawo Kunyumba)

Zingakhale zokhumudwitsa tikakhala ndi mavuto a tulo omwe sitingathe kuwalamulira mwadala. Ndi zoona. Komabe, ngati mukuganiza kuti muli ndi vuto la circadian rhythm, musaope kupita kwa dokotala. Pali njira zambiri zochiritsira ndikuwongolera matenda awa. Mwa kuchita izi, mutha kubwezeretsa kayendedwe ka thupi lanu la kugona ndi kudzuka. Kenako mutha kugwiritsa ntchito bwino tsiku lanu, kugona bwino usiku, ndikumva bwino za thanzi lanu ndi thanzi lanu maola 24 patsiku. Simuli nokha, choncho musazengereze kupempha thandizo!

Kugona , kayendedwe ka circadian, matenda ogona, kusowa tulo, wotchi ya thupi, wotchi yachilengedwe, kachitidwe ka tulo