Kodi mumagona usiku kwambiri? Kodi mumavutika kudzuka m'mawa? Tiyeni tiphunzire za Delayed Sleep Phase Syndrome (DSPS).

Kodi mumagonanso pafupifupi 10 koloko madzulo ndikudzuka nthawi ya 1 kapena 2 koloko m'mawa? Kodi muli ndi alamu yoti ikudzutseni nthawi ya 6 koloko m'mawa, koma mumayizima ndikubwerera kukagona? Kodi nthawi zonse mumachedwa kusukulu kapena kuntchito chifukwa cha izi? Mwina simungathe kugwira ntchito iliyonse bwino chifukwa mumamva tulo komanso kutopa masana. Ngakhale mungaganize kuti ichi ndi 'chizolowezi choipa chogona usiku' kapena 'ulesi', chikhoza kukhala matenda ozama kwambiri. Ndicho chimene tikukamba lero.

Kodi Delayed Sleep Phase Syndrome (DSPS) ndi chiyani?

Mwachidule, Delayed Sleep Phase Syndrome (DSPS) ndi vuto lomwe limasokoneza nthawi yanu yogona komanso nthawi yodzuka. Izi zimapangitsa kuti kachitidwe kanu kogona kasinthe maola awiri kapena kuposerapo kuposa munthu wamba. Izi zimakhudza mwachindunji nthawi yachilengedwe ya thupi lanu.

Taganizirani izi, tonsefe tili ndi wotchi yogwira ntchito mwachibadwa mkati mwa matupi athu. Mu zamankhwala, timatcha izi kuti Circadian Rhythm . Wotchi iyi ndi yomwe imatidziwitsa kuti tikhale maso masana ndikugona usiku. Chifukwa chake, wotchi mwa munthu yemwe ali ndi DSPS ili ngati wotchi yapakhoma yomwe yabwerera m'mbuyo mu nthawi. Izi zikutanthauza kuti, ngati munthu nthawi zambiri amagona 10 koloko madzulo ndikudzuka 6:30 koloko m'mawa, ndiye kuti ndi DSPS mumagona 1 kapena 2 koloko m'mawa. Choncho kudzuka pa nthawi yake m'mawa kumakhala maloto.

Anthu ena angaganize kuti, "Ndili 'usiku', kotero ndimagwira ntchito usiku wokha." Koma izi ndi zosiyana. Munthu amene amakonda kugwira ntchito usiku samva kutopa kwambiri, kugona tulo, kapena kulephera kuganizira bwino masana monga munthu amene ali ndi DSPS. DSPS si chisankho, ndi kusintha kwa momwe wotchi ya thupi imagwirira ntchito.

Kodi zizindikiro zazikulu za vutoli ndi ziti?

Zizindikiro za DSPS n'zosavuta kuzizindikira, koma zimakhudza moyo watsiku ndi tsiku. Tiyeni tiwone zizindikirozi ndi zotsatira zake.

Nthawi zina zizindikirozi zimatha kusokonezedwa ndi matenda ena ogona, monga matenda ogona mwadzidzidzi (vuto lomwe limakupangitsani kugona mwadzidzidzi masana), choncho ndikofunikira kuonana ndi dokotala kuti mudziwe bwino matendawa.

Kodi n’chiyani chimayambitsa DSPS? Kodi vuto langa ndi limeneli?

Ayi ndithu. Si vuto lanu, komanso si ulesi. Kafukufuku wasonyeza kuti chifukwa chachikulu cha DSPS ndi majini . Izi zikutanthauza kuti mwina ndi chinthu chomwe chimachitika m'banja mwanu. Chifukwa cha kusintha pang'ono kwa DNA yanu, nthawi yachilengedwe ya thupi lanu imakhala yayitali pang'ono kuposa ya munthu wamba. Ndicho chifukwa chake nthawi yanu yogona imakhala yochedwa.

Komabe, zinthu zina zingapangitse kuti vutoli likhale loipitsitsa:

• Kukhala ndi nthawi yogona yosinthasintha pafupipafupi: Zizolowezi zosazolowereka, monga kugona nthawi ya 11 koloko madzulo tsiku lina ndi kugona nthawi ya 3 koloko m'mawa tsiku lotsatira.
• Kukumana ndi kuwala kochuluka musanagone: makamaka kuwala kwa buluu komwe kumachokera ku mafoni, mapiritsi, ndi ma TV.
• Kusapezeka ndi kuwala kokwanira m'mawa.
• Kumwa zakumwa zokhala ndi caffeine monga khofi ndi tiyi nthawi yogona isanafike.

Ndani amene ali ndi mwayi waukulu wopeza vutoli?

Ngakhale vutoli lingachitike pa msinkhu uliwonse, limapezeka kwambiri mwa achinyamata ndi achinyamata . Izi zimachitika chifukwa chakuti limachitika nthawi ya kutha msinkhu .) Ndi kusintha kwa mahomoni m'thupi, wotchi yachilengedwe iyi (`circadian rhythm`) imabwerera m'mbuyo pang'ono mwachibadwa. Koma mwa mwana yemwe ali ndi DSPS, imabwerera m'mbuyo kwambiri kuposa mwachizolowezi.

Kuphatikiza apo, ngati wina m'banja mwanu ali ndi vutoli, inunso muli ndi mwayi waukulu woti mudwale nalo.

Kodi chimachitika ndi chiyani ngati izi sizikuchiritsidwa?

DSPS si matenda oopsa, koma ngati sachiritsidwa kwa nthawi yayitali, akhoza kukhudza kwambiri moyo wanu.

• Kuvutika maganizo: Tikapanda kugona mokwanira tsiku lililonse, zimakhudza mwachindunji thanzi lathu la maganizo. Kafukufuku wapeza kuti anthu opitilira 60% omwe ali ndi DSPS amavutika maganizo.
• Kugwiritsa ntchito mankhwala osokoneza bongo ndi mowa: Anthu ena amakopeka kuti agwiritse ntchito mopitirira muyeso zinthu monga khofi ndi zakumwa zopatsa mphamvu kuti akhale maso masana, komanso kuti agwiritse ntchito mapiritsi ogonetsa kapena mowa kuti agone usiku.
• Kulephera kuchita bwino pa maphunziro ndi ntchito: Kuchedwa pafupipafupi komanso kulephera kuyang'ana kwambiri ntchito kungayambitse kuchepa kwa magwiridwe antchito pa maphunziro ndi ntchito.

Kodi dokotala amazindikira bwanji izi?

Mukapita kwa dokotala kuti akakufunseni za zizindikiro zimenezi, choyamba adzakufunsani mbiri yonse ya matendawa. Pambuyo pake, akhoza kuchita izi kuti atsimikizire kuti mwapezeka ndi matendawa.

1. Buku Lolemba Zinthu Zokhudza Kugona: Mudzapemphedwa kuti mulembe 'buku lolemba zinthu zogona' kwa sabata imodzi kapena ziwiri. Izi zikutanthauza kulemba zinthu monga nthawi yomwe mumagona, nthawi yomwe mumagona (pafupifupi), kuchuluka kwa nthawi zomwe mumadzuka usiku, komanso nthawi yomwe mumadzuka m'mawa.

2. Chipangizo cha Actigraph: Mungapatsidwe chipangizo chaching'ono (`actigraph`) chomwe mumavala padzanja lanu, ngati wotchi, kwa masiku 7-14. Izi zidzalemba nthawi yanu yogona ndi nthawi yodzuka.

3. Mayeso apadera: Ngati pakufunika, mayeso apadera a kugona ( Polysomnography kapena Sleep Study ) atha kuchitidwa, komanso mayeso oyesera mahomoni olimbikitsa kugona m'thupi otchedwa melatonin .

Chabwino, kodi chithandizo cha izi ndi chiyani?

Pali njira zingapo zothandiza zochizira DSPS. Mutha kugwiritsa ntchito imodzi kapena zingapo mwa izi pamodzi kuti muwongolere kugona kwanu.

1. Kusintha zizolowezi zogona (Ukhondo wa Kugona)

Izi zikutanthauza kukhala ndi zizolowezi zabwino zofunika kuti munthu agone bwino.

• Sungani chipinda chanu chogona chozizira, chamdima, komanso chopanda phokoso.
• Siyani kugwiritsa ntchito zipangizo monga mafoni, mapiritsi, ndi ma TV osachepera ola limodzi musanagone. Kuwala kwawo kwabuluu kumaletsa kupanga melatonin yomwe imayambitsa kugona.
• Khalani ndi chizolowezi chogona ndi kudzuka nthawi yomweyo tsiku lililonse, mosasamala kanthu za kumapeto kwa sabata kapena tchuthi.
• Musamwe khofi, tiyi, kapena chokoleti pambuyo pa 4 koloko madzulo.
• Pewani kuchita masewera olimbitsa thupi mopitirira muyeso komanso kumwa mowa nthawi yogona isanafike.

2. Kukhazikitsa nthawi yogona

Chomwe mumachita ndikubwezeretsa pang'onopang'ono wotchi yanu ya thupi ku nthawi yoyenera. Pali njira ziwiri zochitira izi.

• Kusintha pang'onopang'ono nthawi yanu yogona msanga: Izi zikutanthauza kugona msanga mphindi 15-20 usiku uliwonse. Mwachitsanzo, ngati mugona 12 koloko usikuuno, sinthani nthawi yanu yogona pang'onopang'ono, mpaka 11:45 mawa, ndi 11:30 tsiku lotsatira mawa.
• Chithandizo cha Nthawi: Iyi ndi njira yachilendo pang'ono. Chomwe mumachita apa ndikusinthira nthawi yanu yogona ndi maola 1-3 tsiku lililonse. Mwachitsanzo, munthu amene amagona pakati pausiku amagona 3 koloko m'mawa tsiku lotsatira, kenako n’kugona mpaka 6 koloko m’mawa, kenako n’kudutsa maola 24 mpaka atadzuka panthawi yomwe akufuna (monga 11 koloko madzulo). Izi zimafuna masiku angapo opuma.

3. Chithandizo Chopepuka

Kuwala ndi chinthu chofunikira chomwe chimalamulira wotchi ya thupi lathu.

• Chithandizochi chimaphatikizapo kuyimirira patsogolo pa bokosi la magetsi kwa mphindi pafupifupi 30 tikadzuka m'mawa . Kuwala kumeneku kumawonetsa ubongo wathu kuti ndi nthawi ya masana ndipo nthawi yoti tidzuke ndi yokwanira.
• Kupanda kutero, ndi bwinonso kukhala panja mphindi pafupifupi 30 padzuwa mukangodzuka m'mawa .
• Ndikofunikanso kuzimitsa magetsi m'nyumba mwanu maola angapo musanagone ndikupanga malo amdima .

4. Kugwiritsa ntchito mankhwala osokoneza bongo

Izi ziyenera kuchitika pokhapokha ngati dokotala wapereka uphungu.

Dokotala wanu angakulangizeni kuti mumwe mankhwala owonjezera a melatonin . Melatonin ndi mahomoni omwe thupi lathu limapanga mwachibadwa kuti atithandize kugona. Si mapiritsi ogonetsa. Ayenera kumwedwa maola angapo musanakonzekere kugona. Komabe, musamwe mankhwalawa popanda kufunsa dokotala. Ndikofunikira kudziwa mlingo weniweni ndi nthawi yoti mumwe.