Kodi nthawi zambiri mumagona masana? Tiyeni tiphunzire za Epworth Sleepiness Scale (ESS)?

Ndizachilendo kuti nthawi zina timagona tulo masana. Komabe, ngati nthawi zonse mumagona masana mpaka kufika poti simungathe kuchita ntchito zanu za tsiku ndi tsiku, ndi chinthu chodetsa nkhawa nacho. Lero, tikambirana za njira yosavuta yokuthandizani kudziwa kuchuluka kwa tulo tomwe mukukumana nato masana.

Kodi Epworth Sleepiness Scale ndi chiyani?

Mwachidule, Epworth Sleepiness Scale, kapena ESS mwachidule, ndi funso lalifupi lomwe mungagwiritse ntchito poyesa momwe mumagona mosavuta masana. Zili ngati kudziyesa pang'ono. Zimayesa momwe mungagonere masana, kaya mukungokhala pansi kapena mukuchita zinazake.

Pali mafunso asanu ndi atatu mu funsoli. Mafunso awa amafunsa za zochitika zomwe zimachitika tsiku ndi tsiku zomwe zingakupangitseni kugona kapena kutseka maso anu. Mwachitsanzo, mukaonera TV kapena mukuwerenga buku. Muyenera kuyankha funso lililonse pa sikelo ya zero (osagona) mpaka atatu (omwe angagone).

Kodi izi zimagwiritsidwa ntchito liti?

Tsopano tiyeni tiwone nthawi yomwe dokotala angagwiritsire ntchito Epworth Sleepiness Scale.

• Dziwani bwino momwe kugona kwanu masana kukukhudzirani. Munganene kuti, "Dokotala, ndimagona masana." Koma izi zikuthandizani kudziwa momwe kugonako kulili koopsa komanso momwe kukusokonezerani ntchito yanu.
• Yesani kugona kwanu masana mutayamba kumwa mankhwala kapena kulandira chithandizo. Tangoganizirani kuti mwapatsidwa piritsi logonetsa. Izi zikuwonetsani ngati kugona kwanu kwachepa, kwawonjezeka, kapena kwakhalabe chimodzimodzi.
• Izi zimathandizanso kudziwa ngati pakufunika kuyezetsa kwina kuti mudziwe ngati muli ndi vuto linalake la matenda lomwe likukhudza tulo tanu, monga sleep apnea kapena narcolepsy .

Chofunika kwambiri ndichakuti Epworth Sleepiness Scale si 'kuyesa matenda' a matenda okhudzana ndi kugona. Izi zikutanthauza kuti, singathe kuzindikira matenda okha. Komabe, ndi kuwunika kuti mudziwe zambiri za chizindikiro cha kugona masana, ndikumvetsetsa momwe chimasokonezera zochita zanu za tsiku ndi tsiku. Nthawi zambiri chimamalizidwa ngati gawo la "Sleep Study"`, kutanthauza, kuphunzira kugona, wodwalayo asanapatsidwe chidziwitsocho.

Kodi ichi chimagwira ntchito bwanji?

Muyeso wa Kugona wa Epworth ndi njira yodziyesera yokha yomwe imatenga mphindi zochepa kuti ithe. Nthawi zambiri imachitika ngati njira yodziwira thanzi la wodwala, musanapite kwa dokotala.

Choyamba, muyenera kuwerenga funso lililonse mosamala. Kenako, muyenera kuyankha funso lililonse pa sikelo ya zero mpaka katatu. Yankhani moona mtima momwe mungathere. Mayeso awa sakufunsani zina zokhudza kugona kwanu, kupatula kukupatsani zigoli kuyambira pa zero mpaka katatu.

Mukamaliza 'kudziyesa' kumeneku, dokotala adzawonjezera mfundo zomwe mwapereka kuti apeze zigoli zonse zomwe mwapeza. Kenako, kutengera zigoli zimenezo, adzazigwiritsa ntchito pothandiza kupeza matenda ndikusankha ngati muyenera 'kuyezetsa tulo'.

Kodi mafunso omwe akufunsidwa pano ndi ati?

Chabwino, tsopano tiyeni tiwone mafunso asanu ndi atatu pa Epworth Sleepiness Scale. Muyenera kuwunika momwe mungagone nthawi iliyonse. Izi zikutanthauza kuti, muyenera kupereka zigoli kuyambira 0 (palibe mwayi wogona) mpaka 3 (palibe mwayi wogona).

• Mukakhala pansi ndikuwerenga chinachake: Tangoganizani mukuwerenga nyuzipepala, buku, kapena china chake pafoni yanu. Kodi mumagona tulo?
• Mukaonera TV: Kodi mumatseka maso anu mukakhala m'chipinda chochezera ndikuonera TV?
• Mukakhala pamalo opezeka anthu ambiri (monga msonkhano, chochitika): Tangoganizirani mukumvetsera wina akulankhula pamsonkhano, kapena mutakhala patebulo la chakudya chamadzulo. Kodi mumagona nthawi ngati zimenezo?
• Mukakhala pagalimoto kwa ola limodzi motsatizana popanda kuyima: Kodi mumagona mukakhala pampando wa galimoto kwa ola limodzi motsatizana?
• Mukagona pansi kuti mupumule masana: Ngati mugona pansi kuti mupumule kwa kanthawi masana, kodi mumagona pamene mukuchita zimenezo?
• Mukakhala pansi ndikulankhula ndi munthu wina: Kodi mumakumbukira kugona mukakhala pansi ndikulankhula ndi mnzanu kapena wachibale wanu?
• Mukakhala pansi mutadya chakudya (popanda mowa): Kodi mumamva tulo mukakhala pansi mutadya chakudya chamasana kapena chamadzulo (ngati simunamwe mowa)?
• Mukayendetsa galimoto, mukakhala mumsewu kwa mphindi zochepa: Kodi mukumva ngati mugona mukayendetsa galimoto, mukakhala mumsewu kwa mphindi zochepa, kapena mukakhala mumsewu kwa mphindi zochepa?

Poyankha mafunso awa, muyenera kuganizira za moyo wanu waposachedwa ndikuupatsa chigoli chomwe mumamvadi . Mwachitsanzo, ngati simunagonepo mukuonera TV, ipatseni zero (0). Koma, ngati mutseka maso anu mukangoyamba kuonera TV, mwina muyenera kupatsa atatu (3). Mwamvetsa?

Kodi zizindikirozo zimati chiyani?

Ziwerengero za Epworth Sleepiness Scale zimayambira pa zero (0) mpaka makumi awiri ndi anayi (24).

• Kugona kuyambira 0 mpaka 10 kumasonyeza kuti kugona kwanu masana n'kwabwinobwino. Nthawi zina kugona pansi pa 10 kumatanthauza kuti si chinthu chodetsa nkhawa, kapena kuti mungavutike kugona (`(Kusagona)`).
• Zigoli kuyambira 11 mpaka 24Ngati ndi choncho, zikutanthauza kuti muli ndi tulo tochuluka, kapena tosazolowereka, masana. Izi zitha kukhala zotsatirapo zina za mankhwala omwe mukumwa, kapena zitha kukhala chifukwa cha vuto linalake la thanzi.

Kunena zoona, miyeso ya zigoli ndi iyi:

• 0 mpaka 5: Kuchepetsa kugona masana (kwabwinobwino).
• 6 mpaka 10: Kugona kwambiri masana (komabe mkati mwa nthawi yachibadwa).
• 11 mpaka 12: Kugona pang'ono masana.
• 13 mpaka 15: Kugona pang'ono mpaka kwambiri masana.
• 16 mpaka 24: Kugona kwambiri masana.

Kumbukirani, ngati muli ndi zigoli 11 kapena kuposerapo, mungafunike kusintha zina mwazochita zanu zogona usiku. Kapena, dokotala angakulimbikitseni kuti mupimidwenso kuti mudziwe ngati kugona kwanu kwambiri masana kumachitika chifukwa cha matenda enaake, matenda amisala, mankhwala kapena mankhwala omwe mukumwa, kapena "vuto lalikulu la kugona."

Kodi ndidzadziwa liti zotsatira za mayeso?

Chabwino kwambiri ndichakuti mutha kupeza zotsatira zanu mukangomaliza kudziyesa nokha, komwe ndi mafunso. Dokotala adzawonjezera zigoli zanu ndikukambirana nanu tanthauzo lake komanso ngati mukufuna mayeso ena.

Chotsatira ndi chiyani ngati zigoli sizili zapakati?

Tiyerekeze kuti chiŵerengero chanu cha Epworth Sleepiness Scale chapitirira 11. Ngati ndi choncho, dokotala wanu angafune kuchita mayeso ena owunikira kuti adziwe chomwe chikukupangitsani kumva kutopa komanso kugona masana. Kumbukirani, kugona kwambiri masana ndi chizindikiro, osati matenda. Chifukwa chake, mayeso amachitidwa kuti adziwe chomwe chimayambitsa chizindikirochi.

Kodi muyenera kupita kwa dokotala liti?

Ngati nthawi zambiri mumamva tulo masana, ndipo zimakuvutani kukhala maso ngakhale mukuchita zinthu za tsiku ndi tsiku, ndi bwino kupita kwa dokotala kuti akupatseni malangizo.

Kugona bwino usiku kungakuthandizeni kugwira ntchito bwino masana. Koma nthawi zina, mankhwala kapena matenda enaake amatha kusokoneza kugona bwino usiku. Pamenepo ndi pamene mumamva kutopa komanso kugona masana. Chifukwa chake, Epworth Sleepiness Scale iyi ndi poyambira pabwino kwa madokotala kuti awone momwe kugona kwanu masana kukukhudzirani. Ngati mukuvutika kukhala maso masana, bwanji osalankhula ndi dokotala?

Ndiye, ndi zinthu ziti zofunika kwambiri zomwe muyenera kukumbukira kuchokera pa zomwe takambiranazi?

• Muyeso wa Kugona wa Epworth (ESS) ndi funso losavuta lomwe mungagwiritse ntchito kuti mudziwe kuchuluka kwa kugona kwanu masana.
• Ngakhale izi sizingadziwitse mwachindunji vuto la kugona, zimakupatsani chidziwitso chabwino ngati muli ndi vuto lenileni.
• Ngati chiwerengerocho chili 11 kapena kuposerapo, zikutanthauza kuti muli ndi tulo tofa nato masana. Pankhaniyi, ndikofunikira kufunafuna upangiri wa dokotala.
• Musaganize kuti kugona tulo masana nthawi zambiri ndi chinthu chachibadwa. Kungakhale chizindikiro cha vuto la thanzi. Chifukwa chake, ndikofunikira kulankhula ndi dokotala ndikupeza mayeso amtunduwu ngati pakufunika kutero.

Kugona , Mulingo wa Kugona wa Epworth, ESS, kugona masana, mavuto ogona, mayeso ogona, kuwunika thanzi