Kodi mumagonanso usiku kwambiri? Kodi mumavutika kudzuka m'mawa? Tiyeni tikambirane za (Delayed Sleep Phase Syndrome)

Kodi nthawi zina mumagona mochedwa usiku? Kodi mumalephera kudzuka nthawi yoyenera m'mawa ndipo mumatopa tsiku lonse? Mungaganize kuti, "Ndili ngati kadzidzi wausiku." Koma, sizili choncho nthawi zonse. Lero tikambirana za vuto lomwe lingayambitse vutoli, lomwe limadziwika kuti `(Delayed Sleep Phase Syndrome - DSPS)`.

Ndiye kodi vuto la kuchepa kwa nthawi yogona (DSPS) ndi chiyani?

Mwachidule, `(Delayed Sleep Phase Syndrome)` ndi nthawi yomwe wotchi yachilengedwe ya thupi lanu (timaitcha `(Circadian rhythm)`) imagwira ntchito mochedwa pang'ono. Kunena zoona, mumayamba kugona maola awiri mochedwa kuposa nthawi yanu yogona yanthawi zonse. Taganizirani motere. Ngati munthu wabwinobwino agona cha m'ma 10 koloko madzulo ndikudzuka cha m'ma 6:30 koloko m'mawa, munthu yemwe ali ndi `(DSPS)` sagona mpaka atatha 12 koloko m'mawa, mwina 1 kapena 2 koloko m'mawa. Chifukwa chake zimakhala zovuta kwambiri kudzuka m'mawa kuti mupite kusukulu kapena kuntchito panthawi yake. Ngati anthu oterewa amalemba `(Sleep diary)` za nthawi yawo yogona, zidzasonyeza kuti amagona pang'ono kwambiri mkati mwa sabata (koma amagona mosalekeza osadzuka kawirikawiri usiku) ndipo amagona mpaka masana, mwina 1 kapena 2 koloko m'mawa kumapeto kwa sabata. Mungaganize kuti, "Ndili ngati kadzidzi wausiku." Koma DSPS ndi yosiyana. Ngati ndinu "usiku wokha," simudzakhala ndi tulo komanso osasamala masana ngati munthu amene ali ndi DSPS. Munthu amene ali ndi DSPS sangalamulire nthawi yomwe thupi lake limamuuza kuti agone. Nthawi zina madokotala amatcha izi kuti "Delayed Sleep Phase Syndrome" kapena "Delayed Sleep-Wake Phase Disorder."

Kodi vuto la kugona ndi lotani?

DSPS ndi matenda ogona omwe ali m'gulu la matenda ogona a circadian rhythm. circadian rhythm yanu ndi wotchi yamkati ya thupi lanu yomwe imagwira ntchito maola 24 patsiku, kukuthandizani kukhala maso masana ndikugona usiku. Kuzungulira kumeneku kumalamulira zinthu zambiri, kuphatikizapo kutentha kwa thupi lanu ndi kugaya chakudya.

Kodi pali mitundu ikuluikulu ya DSPS?

Inde, pali mitundu iwiri ikuluikulu ya DSPS. Izi zimatsimikiziridwa ndi nthawi yomwe mahomoni olimbikitsa kugona a Melatonin amatulutsidwa mu circadian rhythm yanu. Chizindikiro ichi chimauza thupi lanu kuti nthawi yogona yakwana.

• DSPS yolumikizidwa ndi Circadian: Apa, mahomoni `( Melatonin )` amayamba kugwira ntchito pasanathe maola awiri musanagone.
• DSPS yolakwika ya Circadian: Apa, mahomoni otchedwa `` Melatonin' ' amayamba kugwira ntchito maola oposa awiri musanagone, kapena mutagona.

Ngakhale kuti kugawa kumeneku kungawoneke kovuta pang'ono, kungakhale kofunikira kuti dokotala akonze chithandizo.

Kodi zizindikiro za (DSPS) ndi ziti?

Munthu amene ali ndi ``(DSPS)`` angakumane ndi zizindikiro monga:

• Kusagona nthawi iliyonse yomwe mukufuna, kapena pamene anthu ambiri amavomereza zimenezi.
• N'zovuta kudzuka m'mawa pa nthawi yomwe mukufuna, kapena panthawi yomwe anthu ambiri amavomereza.

Izi zingayambitse mavuto ena:

• Kumva tulo tochuluka masana.
• Kuvuta kukumbukira, kusamala, ndi kuganizira.
• Kusintha kwa khalidwe ndi/kapena momwe munthu akumvera, mwachitsanzo, kukwiya.

Nthawi zina, zizindikiro za ``DSPS'' zimakhala zovuta kuzisiyanitsa ndi matenda ena ogona monga ``narcolepsy'' (vuto lomwe limayambitsa kugona mwadzidzidzi) ndi ``idiopathic hypersomnia'' (kugona kwambiri popanda chifukwa).

Nchifukwa chiyani izi (DSPS) zimachitika?

`(DSPS)` imayamba chifukwa cha majini . Izi zikutanthauza kuti vutoli lingayambitsidwe ndi kusintha kwa `(DNA)` yanu. Ngakhale madokotala sangathe kuyesa majini awa, anthu ambiri amapeza mpumulo akadziwa kuti chomwe chimayambitsa zizindikiro zawo si "ulesi", koma kusintha kwa majini. Kafukufuku wasonyeza kuti mphamvu ya majini imeneyi imapangitsa kuti thupi lanu likhale lalitali pang'ono kuposa masiku onse. Ichi ndichifukwa chake thupi silifuna kugona panthawi yoyenera.

Kodi n’chiyani chikuipitsa vuto la (DSPS)?

Zinthu zina zingapangitse kuti zizindikiro za ``(DSPS)'' zikhale zovuta kwambiri:

• Kuchedwa kwa ndege popita kudziko lina.
• Kupumula pabedi kwa nthawi yayitali.
• Kukhala ndi nthawi yogona yosakhazikika.
• Makhalidwe oipa ogona (monga kumwa khofi musanagone).
• Kukumana ndi kuwala kochuluka musanagone komanso kukhala ndi kuwala kochepa masana.

Ndani ali pachiwopsezo chachikulu cha matendawa (DSPS)?

DSPS imapezeka kwambiri mwa achinyamata ndi achinyamata . Izi zili choncho chifukwa chakuti kayendedwe ka thupi ka thupi kamasintha nthawi ya kutha msinkhu. Imathanso kugwira akuluakulu, makamaka akazi azaka zapakati pa 40 ndi 60. Kafukufuku wina adapeza kuti 90% ya akuluakulu omwe adapezeka ndi DSPS anali ndi zizindikirozi ali ana. Ngati wina m'banja mwanu ali ndi vutoli, mumakhala ndi mwayi waukulu wolipeza.

Kodi ndi mavuto ati omwe angayambitse (DSPS)?

`(DSPS)` ingayambitse mavuto monga:

• Kuvutika Maganizo : Kugona kwanu kungakhudze momwe mumamvera komanso mphamvu zanu. Anthu opitilira 60% omwe ali ndi DSPS amavutika ndi kuvutika maganizo.
• Matenda a kugwiritsa ntchito mankhwala osokoneza bongo: Anthu ambiri omwe ali ndi vuto la kugwiritsa ntchito mankhwala osokoneza bongo (DSPS) amakonda kumwa khofi, mapiritsi ogonetsa, kapena mowa mopitirira muyeso kuti akhale maso kapena kugona.

Kuphatikiza apo, ``(DSPS)`` ingakhudze ntchito ya kusukulu ndi momwe ntchito ikuyendera. Zingakupangitseninso kuchedwa kapena kulephera kupezeka pazochitika zofunika.

Kodi mungazindikire bwanji (DSPS)?

Kuti adziwe matenda a ``(DSPS)``, dokotala kapena katswiri adzakufunsani za zizindikiro zanu ndipo adzakupemphani kuti musunge ``dayale yogona`` kapena ``buku lolembamo za kugona`` . Dayale yogona ndi komwe:

• Nthawi yoti mugone.
• Nthawi yogona (pafupifupi)
• Nthawi yodzuka

Kulemba zinthu ngati izi. Sungani kabuku ndi cholembera pafupi ndi bedi lanu kuti musaiwale kulemba nthawi. Popeza simungathe kulemba nthawi yeniyeni yomwe munagona, lembani m'mawa ngati chikumbutso chovuta. Dokotala wanu adzakuuzani nthawi yomwe muyenera kusunga dayale iyi. Kuti atsimikizire matendawa, dokotala wanu angakufunseni kuti muvale chipangizo chotchedwa ` Actigraph`. Izi zimalemba nthawi yanu yopuma komanso zochita zanu. Izi zingakuthandizeni kudziwa nthawi yomwe mumagona komanso nthawi yomwe mumadzuka. Muyenera kuvala chipangizochi kwa masiku pafupifupi 7 mpaka 14. Kuphatikiza apo, dokotala wanu angachitenso mayeso monga `Dim Light Melatonin Onset (DLMO)` , `Polysomnography - PSG` kapena `sleep sleep sleep`, ndi `Multiple Sleep Latency Test (MSLT`) . Mayeso awa angathandize kusiyanitsa DSPS ndi matenda ena ogona, monga Narcolepsy. Matenda ogona ofala, monga Obstructive Sleep Apnea (OSA), angapangitse DSPS kukhala yoipa kwambiri. Dokotala wanu adzazindikiranso ndikuchiza matenda amenewo.

Kodi (DSPS) imachiritsidwa bwanji?

Pofuna kuchiza DSPS, dokotala angakulimbikitseni izi:

• Kusintha zizolowezi zanu zogona.
• Kukhazikitsa nthawi yanu yogona .
• Chithandizo chopepuka.
• Kumwa mankhwala.

Kusintha zizolowezi zogona

Dokotala wanu angakulangizeni kusintha zizolowezi zanu zogona, monga:

• Sungani chipinda chanu chogona kapena malo ogona ozizira. Mwachitsanzo, musagwiritse ntchito mabulangete olemera nthawi yachilimwe, kapena kugwiritsa ntchito fani yofewa m'chipindamo.
• Tsekani makatani a zenera kapena ma blinds kuti mupewe kuwala. Muthanso kugwiritsa ntchito chophimba maso.
• Pumulani musanagone. Mwachitsanzo, sambani ndi madzi otentha.
• Zimitsani zipangizo zamagetsi monga mafoni am'manja , ma TV, ndi masewera a pakompyuta ola limodzi musanagone. Kuwala kwabuluu komwe kumatuluka ndi zipangizo zina kumasokoneza momwe thupi lanu limapangira mahomoni otchedwa melatonin.
• Khalani ndi chizolowezi chogona nthawi yomweyo masiku a sabata monga momwe mumachitira kumapeto kwa sabata. Izi zikugwiranso ntchito pa maholide.
• Pewani kudya zakudya ndi zakumwa zokhala ndi caffeine, monga khofi, chokoleti, ndi tiyi, madzulo makamaka musanagone.
• Pewani kumwa zinthu zotsitsimula monga mowa, nikotini, ndi kuchita masewera olimbitsa thupi kwambiri ola limodzi musanagone.

Zingakhale zovuta kusintha zizolowezi zausiku zomwe zakhala zikuzika mizu kwa zaka zambiri. Kuti kusinthako kukhale kosavuta, sankhani zizolowezi zatsopano chimodzi kapena ziwiri ndikuziphatikiza muzochita zanu mpaka zitamveka zachilendo. Kenako onjezerani chimodzi kapena ziwiri zina. Zidzakuthandizani kuzolowera kusintha pang'onopang'ono m'malo moyesa kusintha chilichonse nthawi imodzi.

Kukhazikitsa nthawi yogona

Kukhazikitsa ndondomeko yogona kumatanthauza kukhazikitsa nthawi yokhazikika yoti mudzuke. Ngati thupi lanu lazolowera ndondomeko inayake, zimatenga nthawi kuti muzolowere yatsopano. Chofunika apa ndikukhazikitsa nthawi yanu yodzuka msanga. Kenako nthawi yanu yogona idzabwera mwachangu. Pali njira ziwiri zosinthira ndondomeko yanu yogona:

• `Kupititsa patsogolo nthawi yanu yamkati`: Mutha kugona mphindi zochepa msanga usiku uliwonse mpaka nthawi yomwe mumakonda yogona ifike. Mwachitsanzo, ngati mugona nthawi ya 12 usiku wina, mugone nthawi ya 11:45 usiku wotsatira, kenako nthawi ya 11:30 usiku wotsatira, ndi zina zotero.
• Kuchedwetsa nthawi yanu yamkati (Chronotherapy): Mutha kugona ola limodzi kapena atatu kapena kuposerapo usiku uliwonse mpaka nthawi yomwe mumakonda kugona. Mwachitsanzo, mutha kusintha nthawi yanu yogona kuchokera 12pm kufika 8am, kuyambira 3am kufika 11am, kuyambira 6am kufika 2pm, ndi zina zotero mpaka mutakwaniritsa cholinga chanu (mwina 11pm kufika 7am). Izi zidzafuna masiku angapo opuma kuntchito kapena kuchita zinthu zina. Mutha kuyesa izi panthawi ya tchuthi kapena pamene mukupita kusukulu kapena kuntchito. Lingaliro la njira iyi ndilakuti ndikosavuta kuti thupi lanu lizolowere kugona mochedwa kuposa kugona msanga.

Ndikofunikira kukhala maso ndikugwira ntchito kuti mukwaniritse zolinga zanu mukamachita zinthu izi. N'zosavuta kuiwala nthawi yanu yogona kumapeto kwa sabata ndi tchuthi. Koma wotchi yanu ya thupi imagwira ntchito bwino ngati mwazolowera. Ngakhale mutha kusintha nthawi yanu ya thupi mwa kutsatira nthawi yogona komanso nthawi yodzuka , sizingathetse chizolowezi chogona ndi kudzuka mochedwa. Pambuyo pa miyezi ingapo yogwira ntchito yokhazikika, mutha kusintha zina pazochitika zapadera.

Chithandizo chopepuka

Madokotala ena amalimbikitsa kugwiritsa ntchito kuwala ngati chithandizo cha DSPS. Izi zimaphatikizapo kugula bokosi lapadera la kuwala. Muyenera kulivala kwa pafupifupi theka la ola m'mawa. Izi zimathandiza kukonzanso wotchi yanu ya thupi. Dokotala wanu adzakulangizani za mtundu wa bokosi la kuwala lomwe mungagule komanso momwe mungaligwiritsire ntchito. Njira ina yomwe dokotala wanu angakupatseni ndiyo kukhala panja kwa mphindi 30 padzuwa mutadzuka m'mawa. Zingathandizenso kuchepetsa kuwala kwa zipangizo zamagetsi madzulo.

Mankhwala a (DSPS)

Dokotala wanu angakulangizeni kuti mutenge mankhwala owonjezera a melatonin kuti akuthandizeni kusintha kayendedwe ka thupi lanu. Thupi lanu limapanga melatonin mwachibadwa kuti likuthandizeni kuwongolera nthawi yanu yogona ndi kudzuka. Chiwalo cha pineal muubongo wanu chimatulutsa melatonin yambiri usiku. Mungafunike melatonin yowonjezera kuti ikuthandizeni kubwerera ku dongosolo lanu logona. Dokotala wanu adzakulangizani mlingo woyenera wa melatonin. Mwachitsanzo, mlingo wochepa (0.5 mpaka 1 mg) nthawi zambiri ndi mlingo woyambira. Iyi si mankhwala oti mumwe musanagone; iyenera kumwedwa pafupifupi maola anayi musanagone. Nthawi zonse funsani dokotala wanu musanawonjezere mankhwala aliwonse pazochitika zanu. Nthawi zonse tsatirani malangizo a dokotala wanu kuti mugwiritse ntchito mankhwalawa mosamala.

Kodi (DSPS) imatenga nthawi yayitali bwanji?

DSPS sidzatheratu. Imafunika chithandizo chopitilira kuti ichite bwino. Zingatenge milungu mpaka miyezi kuti nthawi yanu yogona ndi kudzuka ibwererenso. Kuti musunge nthawi yanu, muyenera kupitiriza kugwira ntchito pa dongosolo lanu la chithandizo.

Kodi pali mankhwala ochiritsira matenda a DSPS?

Ayi, palibe mankhwala ochiritsira matenda a DSPS. Komabe, chithandizo chingathandize kuchepetsa zizindikiro zanu ndikupangitsa kuti mugone bwino.

Kodi chiyembekezo cha mkhalidwe wa (DSPS) ndi chotani?

Anthu ambiri angapeze zotsatira zabwino ngati atsatira dongosolo la chithandizo lomwe limawathandiza kusintha nthawi yawo yogona. Ngati salandira chithandizo, DSPS ingakhudze moyo wanu watsiku ndi tsiku. Mungamve kutopa nthawi zonse, zomwe zimapangitsa kuti zikhale zovuta kukhalabe ndi zochita, kapena kuchita zinthu zomwe mumakonda. Anthu ambiri omwe ali ndi DSPS amakumananso ndi kuvutika maganizo. Ngati mukumva kuvutika maganizo chifukwa simukugona mokwanira, lankhulani ndi dokotala wanu. Iye angakulangizeni mankhwala ena, monga Cognitive Behavioral Therapy (CBT).

Kodi ndiyenera kupita kwa dokotala liti?

Ngati mukuvutika kugona usiku ndipo mukuvutika kudzuka m'mawa, pitani kwa dokotala. Ngati mwapezeka ndi matenda a DSPS ndipo kusintha kwa machitidwe anu ogona sikukuthandiza zizindikiro zanu, uzani dokotala wanu. Iye angakuthandizeni kusintha dongosolo lanu la chithandizo.

Ndi mafunso ati omwe ndiyenera kufunsa dokotala wanga?

• Kodi ndiyenera kugula bokosi lowala? Ndingaligwiritse ntchito bwanji?
• Kodi ndingasinthe bwanji machitidwe anga ogona?
• Kodi ndiyenera kumwa mankhwala owonjezera a melatonin? Ngati ndi choncho, ndiyenera kumwa mankhwala ochulukirapo bwanji komanso liti?
• Kodi pali zotsatirapo zilizonse zoyipa zomwe zingachitike chifukwa chogwiritsa ntchito mankhwala owonjezera a Melatonin?
• Kodi ndingakhale ndi vuto lina la kugona, monga Narcolepsy kapena OSA?

Kodi (DSPS) ndi gawo la (ADHD)?

Kusintha kwa nthawi yanu yogona kungakhudze chidwi chanu ndi momwe mumagwirira ntchito masana. Kafukufuku akuwonetsa kuti anthu okwana 75% omwe amapezeka ndi Attention-Deficit/Hyperactivity Disorder (ADHD) ali ndi vuto lomwe limakhudza kayendedwe kawo ka thupi. Mukalephera kugona ndipo simungathe kudzuka m'mawa, simungamve ngati mukufuna kuchita nawo zinthu za masana. Zingakhale zokhumudwitsa ngati thupi lanu silinakonzekere kugona, ngakhale mutatopa mwakuthupi komanso m'maganizo. Chofunika ndikumvetsetsa kuti Delayed Sleep Phase Syndrome (DSPS) si khalidwe lochita dala. Dokotala angakuthandizeni kusintha nthawi yanu yogona kuti ikugwirizaneni ndikukuthandizani kuyamba tsiku mukumva bwino.

Zinthu zofunika kwambiri kukumbukira (Uthenga Wopita Nawo Kunyumba)

Chabwino, ndikukhulupirira kuti tsopano mwamvetsa bwino zomwe takhala tikukambirana: ``Delayed Sleep Phase Syndrome - DSPS''.

Chofunika kwambiri n'chakuti, vuto lanu logona usiku komanso kuvutika kudzuka m'mawa silingakhale "ulesi" kapena "chizolowezi choipa." Kungakhale vuto ndi wotchi yamkati ya thupi lanu, yoyambitsidwa ndi majini.

• Ngati muli ndi zizindikiro izi, funsani upangiri kwa dokotala. Angathe kuzindikira vuto lenileni ndikukupatsani chithandizo choyenera.
• Vutoli lingathe kuthetsedwa bwino ndi zinthu monga kugona tulo tomwe timagona, kusintha nthawi yogona, chithandizo cha kuwala, komanso, ngati pakufunika, melatonin.
• Ichi si chinthu chomwe chingachire mwadzidzidzi. Ndikofunikira kukhala woleza mtima, kutsatira malangizo a dokotala, ndikupitiriza kuyesetsa.
• Simuli nokha. Pali anthu ambiri omwe ali ndi mavuto ofanana. Choncho musaope kupempha thandizo.

Ngati mutazindikira vuto lanu la kugona molondola ndikugwiritsa ntchito njira zoyenera zothetsera vutolo, inunso mutha kugona bwino usiku wonse ndikusangalala ndi tsiku lonse.

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