Kodi inunso mukuvutika kugona usiku? Tiyeni tikambirane za mavuto amenewa ogona!

Kodi nthawi zina mumagona movutikira usiku osagona? Kapena mukuganiza kuti mwagona bwino, koma mukadzuka m'mawa wotsatira, mumamva kutopa kwambiri komanso kugona tsiku lonse? Izi ndi zinthu zina zomwe sizili vuto lalikulu. Koma ngati vutoli likupitirira, ndipo likukhudza zochita zanu za tsiku ndi tsiku, mungakhalenso ndi vuto la kugona. Musadandaule, ili ndi vuto lomwe anthu ambiri ali nalo. Tiyeni tikambirane za chilichonse mwachidule lero.

Mwachidule, kodi matenda ogona amenewa ndi ati?

Mavuto ogona, kapena matenda ogona, ndi matenda omwe amalepheretsa matupi athu kugona ndi kupuma komwe amafunikira. Pali mitundu yoposa 80 ya mavutowa. Amakhudza makamaka mbali zitatu za tulo lathu:

• Ubwino wa Tulo: Momwe mumagona bwino komanso mozama.
• Nthawi Yogona: Nthawi yomwe mumayamba kugona komanso ngati mungathe kugona mosalekeza popanda kusokonezedwa.
• Kuchuluka kwa Tulo: Nthawi yomwe mumagona komanso kukhala maso.

Tonsefe timakhala ndi mavuto ogona nthawi ndi nthawi. Zimenezo n'zachibadwa. Koma mungaganize kuti muli ndi vuto la kugona ngati mutakumana ndi zotsatirazi:

• Ngati mukuvutika kugona nthawi zonse .
• Ngati mukumva kutopa kwambiri komanso kugona masana , ngakhale mutagona maola osachepera asanu ndi awiri usiku.
• Ngati izi zikukuvutani kuchita ntchito zanu za tsiku ndi tsiku .

Kodi mitundu ikuluikulu ya mavuto ogona ndi iti?

Mavuto a tulo angagawidwe m'magulu akuluakulu angapo. Ngakhale kuti kugawika kumeneku kumasintha nthawi ndi nthawi, pali magulu akuluakulu angapo malinga ndi gulu lovomerezeka padziko lonse lapansi. Tiyeni tiwone zomwe zili.

Mavuto ogona omwe amapezeka kwambiri pakati pathu

Pali zinthu zina zambiri zomwe zimachitika m'magulu akuluakulu awa. Zina mwa izo ndi izi:

• Kusagona tulo kosatha: Vutoli likhoza kuchitika mukakumana ndi vuto logona usiku, kapena kudzuka usiku, kenako osagonanso, kwa miyezi itatu, masiku ambiri a sabata. Izi zingakupangitseni kumva kukwiya komanso kutopa tsiku lonse.
• Kulephera kupuma mokwanira: Imeneyi ndi vuto lomwe kupuma kumasiya kwakanthawi mukamagona, zomwe zimapangitsa kuti munthu azigona mokweza. Izi zimasokoneza kwambiri tulo.
• Matenda a miyendo yopanda mpumulo: Kumva kusakhazikika komanso kusakhazikika, makamaka poyesa kugona usiku, pamene miyendo imayenda mozungulira pamene ikupuma.
• Kugona movutikira: Kugona modzidzimutsa komanso kosalamulirika nthawi iliyonse ya tsiku. Izi zitha kukhudza kwambiri magwiridwe antchito a tsiku ndi tsiku.
• Matenda ogona kuntchito ya shift: Anthu omwe amagwira ntchito usiku amavutika kugona chifukwa cha ntchito yawo ya shift, kukhala maso nthawi ya tulo, komanso kusagona nthawi ya ntchito.
• Matenda a kuchedwa kugona:Kawirikawiri, mumagona maola awiri mochedwa kuposa nthawi yanu yogona yachizolowezi. N'zovuta kwambiri kudzuka m'mawa. Izi zimachitika kwambiri pakati pa ana ndi achinyamata omwe amapita kusukulu.
• Matenda a REM sleep behavior: Kuchita zinthu zomwe munthu amalota akamagona tulo tofa nato otchedwa `REM` (Rapid Eye Movement) m'tulo tathu. Izi zikutanthauza kuti, ngati tilota tikuthamanga, timayesa kuthawa pabedi ndikufuula.

Kodi timafunikiradi kugona tulo tochuluka bwanji?

Kugona n'kofunika kwambiri kuti matupi athu agwire ntchito. Kuchuluka kwa kugona komwe mukufunikira kungakhale kosiyana pang'ono ndi kwa wina. Koma kawirikawiri, madokotala amalimbikitsa kuti akuluakulu azigona maola 7 mpaka 9 patsiku . Ana ndi ana aang'ono amafunikira kugona kwambiri.

Kodi zizindikiro za mavuto ogona ndi ziti?

Zizindikiro za mavuto ogona zimatha kusiyana malinga ndi mtundu wake. Koma pali zizindikiro zina zodziwika bwino. Tiyeni tigawane izi m'magulu awiri: usiku ndi masana.

Ngati muli ndi zizindikiro izi, ndipo zikukhudza zochita zanu za tsiku ndi tsiku, onetsetsani kuti mwalankhula ndi dokotala wanu.

Kodi ndi zinthu ziti zomwe zimayambitsa mavuto a tulo?

Palibe chifukwa chimodzi chokha chomwe chimayambitsa mavuto a tulo. Pali zinthu zambiri zomwe zimayambitsa vutoli. Zomwe zimayambitsa zimasiyana malinga ndi mtundu wa vuto la tulo. Nazi zina mwa zifukwa zomwe zimafala:

• Matenda ena: Mavuto ogona akhoza kukhala chizindikiro cha matenda monga matenda a mtima, mphumu, kupweteka kosatha, ndi matenda a mitsempha.
• Mavuto amisala: Kusowa tulo nthawi zambiri kumayenderana ndi matenda monga kuvutika maganizo kapena nkhawa.
• Zinthu zokhudza majini: Matenda ena ogona amatha kukhala obadwa nawo.
• Mankhwala: Mankhwala ena angayambitse mavuto a tulo ngati zotsatira zoyipa.
• Moyo: Kugwira ntchito usiku, kumwa khofi, tiyi, mowa, ndi zina zotero musanagone.
• Zaka: N'zofala kuti machitidwe ogona amasintha tikamakalamba. Pafupifupi theka la anthu azaka zopitirira 65 ali ndi vuto linalake la kugona.
• Kupsinjika maganizo: Kupsinjika maganizo komwe kumachitika chifukwa cha mavuto a kuntchito ndi m'banja ndi mdani wamkulu wa tulo.

Kodi chimachitika n’chiyani ngati simugona mokwanira?

Mwina mukudzifunsa kuti, “Nanga bwanji ndikanakhala kuti sindinagone mokwanira usiku watha?” Koma pamapeto pake, kusagona mokwanira komanso kwabwino kungayambitse mavuto ambiri ku matupi ndi malingaliro athu kuposa momwe mungaganizire.

Kusagona mokwanira kungayambitse zinthu monga:

• Kuvutika kuphunzira, kukumbukira zinthu, komanso kupanga zisankho.
• Kukwiya msanga komanso kuvutika kulamulira maganizo.
• Kuchepetsa nthawi yochitira zinthu (izi zimawonjezera mwayi woti ngozi zichitike).

Pakapita nthawi, kusowa tuloZimawonjezera chiopsezo chotenga matenda akuluakulu monga matenda a shuga a Mtundu 2, matenda a mtima, kunenepa kwambiri, kuvutika maganizo, ndi matenda amisala.

Kodi mavuto ogona amapezedwa bwanji ndi kuchiritsidwa?

Mukapita kukaonana ndi dokotala, adzakufunsani za momwe mumagona, zizindikiro zanu, ndikukuyesani thupi.

Kuzindikira matenda

• Buku la tulo: Dokotala wanu angakupempheni kuti mulembe tsiku lanu logona, monga nthawi yomwe mumagona, nthawi yomwe mumadzuka, kangati komwe mumadzuka usiku, komanso ngati mumagona masana. Izi zingakupatseni lingaliro labwino la momwe mumagona.
• Kafukufuku wa Polysomnogram kapena Kugona: Nthawi zina, mungatumizidwe kwa katswiri wa kugona ndikupemphedwa kuti mukagone usiku wonse kuchipatala kapena kuchipatala china. Pamene mukugona, mafunde a ubongo wanu, kugunda kwa mtima wanu, kupuma kwanu, ndi mayendedwe a thupi lanu zimayang'aniridwa ndi zipangizo zapadera. Izi zimatchedwa 'kafukufuku wa kugona'.

Njira zochizira

Chithandizo cha mavuto a tulo chimadalira chomwe chimayambitsa komanso mtundu wake. Njira zochiritsira zimatha kusiyana kwa munthu aliyense.

• Kusintha moyo (Ukhondo wa Tulo): Ichi nthawi zambiri chimakhala chinthu choyamba kuyesa. Ndiko kuti, kupanga malo ndi zizolowezi zofunika kuti munthu agone bwino. (Tidzakambirana mwatsatanetsatane za izi).
• Chithandizo cha Maganizo (CBT): Ichi ndi chithandizo cholankhula chomwe chimagwira ntchito posintha malingaliro anu oipa ndi mantha okhudza kugona ndikukuphunzitsani kuganiza m'njira zomwe zimakuthandizani kugona.
• Mankhwala: Nthawi zina, dokotala wanu angakulembereni mapiritsi ogonetsa kapena mankhwala ena kwa kanthawi kochepa. Komabe , simuyenera kumwa mapiritsi ogonetsa ku pharmacy popanda chilolezo cha dokotala.
• Makina a CPAP: Kwa iwo omwe ali ndi vuto la Obstructive Sleep Apnea, ndi bwino kugwiritsa ntchito makina otchedwa CPAP (Continuous Positive Airway Pressure), omwe amapereka mpweya kudzera mu chigoba chomwe chimavalidwa pamphuno pamene akugona.

Zinthu zomwe mungachite nokha kuti mugone bwino (Ukhondo wa Kugona)

Kugona bwino ndi chizolowezi. Nazi zinthu zina zomwe zingakuthandizeni kukhala ndi chizolowezichi.

• Pangani malo abwino ogona: Chipinda chanu chogona chiyenera kukhala chozizira, chete, komanso chamdima. Ngati phokoso likukuvutitsani, gwiritsani ntchito zotchingira makutu. Ngati kuwala kukuvutitsani, gwiritsani ntchito makatani otchingira makutu.
• Chotsani maganizo anu musanagone: Kuganizira za mavuto anu ndi zinthu zomwe muyenera kuchita mawa kungakuthandizeni kuti musagone. Choncho, lembani m'buku pafupifupi ola limodzi musanagone ndipo muwaike pambali. Musaganize zinthu zoipa monga, "Ngati sindigona usikuuno, mawa adzatha."
• Gwiritsani ntchito bedi lanu pogona ndi kugonana kokha: Siyani kuonera TV, kuyang'ana foni yanu, kugwira ntchito, kapena kudya pabedi. Izi zithandiza ubongo wanu kulumikiza bedi ndi tulo.
• Khazikitsani nthawi yogona ndi kudzuka: Khalani ndi chizolowezi chogona ndi kudzuka nthawi yomweyo tsiku lililonse. Yesetsani kutsatira izi, ngakhale kumapeto kwa sabata ndi tchuthi.
• Osayang'ana wotchi: Ngati simungathe kugona mkati mwa mphindi 20 kuchokera pamene mwagona, tulukani pabedi, pitani kuchipinda china, werengani buku, kapena mverani nyimbo zotonthoza. Koma musayang'ane foni yanu, piritsi, kapena TV. Bwererani kukagona mukayamba kugona.
• Maseŵera Olimbitsa Thupi: Kuchita masewera olimbitsa thupi nthawi zonse masana kungakuthandizeni kugona bwino. Komabe, pewani kuchita masewera olimbitsa thupi otopetsa mkati mwa maola anayi mutagona.

Pewani zinthu zimenezi musanagone.

Ngati mukufuna kugona bwino, ndikofunikira kwambiri kupewa zinthuzi maola 3-4 musanagone.