Kodi nthawi zambiri mumadzipeza mukugona usiku, osatha kuchita chilichonse? Ngakhale mutakhala kuti mukufuna kugona, kodi mumadzipeza mukuyang'ana padenga kwa maola ambiri? Simuli nokha—ichi ndi vuto lofala kwambiri kwa achinyamata ambiri. Komabe, kusowa tulo si vuto chabe. Mukapanda kupuma mokwanira, zimakhudza momwe mumachitira kusukulu, masewera, komanso chilimbikitso chanu chonse. Choyipa kwambiri, chingakupangitseni kumva chisoni, kuda nkhawa, kapena kukhumudwa. Kodi mukudziwa kuti achinyamata omwe sakhala ndi tulo ali pachiwopsezo chachikulu cha ngozi, kuphatikizapo pamene mukuyendetsa galimoto? Tiyeni tikambirane chifukwa chake izi zimachitika komanso zomwe mungachite kuti mupumule bwino.
N’chifukwa chiyani achinyamata amavutika kugona?
Mwachidule, mavuto amenewa nthawi zambiri amakhudzana ndi kusintha kwachilengedwe komwe thupi lanu limakumana nako .
Monga wachinyamata, nthawi zambiri mumafunika kugona maola 8 mpaka 10 usiku uliwonse. Ngati muyenera kudzuka 6:00 AM kuti mukapite kusukulu, muyeneradi kugona pofika 10:00 PM. Komabe, kwa achinyamata ambiri, kugona panthawiyo kumaoneka ngati kosatheka. Chifukwa chachikulu ndichakuti kapangidwe ka ubongo wanu kakusintha.
Nthawi yogona yamkati mwa thupi lanu imasintha mwachibadwa pakapita nthawi muzaka zaunyamata. Ubongo wanu umapanga 'melatonin' yochepa ( Melatonin )—hormone yomwe imauza thupi lanu kuti nthawi yopuma yakwana—mpaka usiku kwambiri poyerekeza ndi ana kapena akuluakulu. Chifukwa chakuti hormone iyi imayamba mochedwa, mumamva bwino madzulo ndipo zimakuvutani kugona msanga.
Nthawi zina, kuchedwa kumeneku pakati pa kugona ndi kudzuka kumakhala kofunikira kwambiri kotero kuti kumasokoneza moyo wanu watsiku ndi tsiku. Timatcha izi (Delayed Sleep Phase Syndrome) , zomwe nthawi zambiri zimatchedwa 'night owl syndrome.'
Ichi si chokhacho chomwe chimayambitsa vutoli. Kuwala kowala , makamaka kuwala kwa buluu (kuwala kwa buluu) komwe kumachokera m'mafoni, mapiritsi, ndi makompyuta, kumaletsa melatonin kwambiri. Mukagwiritsa ntchito foni yanu musanagone, mumauza ubongo wanu kuti, "Sikunafike usiku - khalani maso!"
Kodi (kusowa tulo) ndi chiyani?
Vuto lofala kwambiri ndi (kusowa tulo) , lomwe limatanthauza kuvutika kugona kapena kugona usiku wonse. Izi zitha kuchitika chifukwa cha zinthu zambiri, monga:
- Kusamva bwino m'thupi (monga chimfine , mphuno yotsekeka, mutu, kapena kupweteka kwina kwa thupi).
- Malo ogona osasangalatsa (monga chipinda chotentha kwambiri, chozizira kwambiri, chowala kwambiri, kapena chodzaza phokoso kwambiri).
- Kupsinjika maganizo kapena nkhawa (kuda nkhawa ndi sukulu, abwenzi, kapena mavuto a m'banja).
- Matenda amisala , monga kuvutika maganizo (Depression) kapena Post-Traumatic Stress Disorder (PTSD) .
- Matenda ena.
- Zotsatira zoyipa za mankhwala.
- Kusagona mokwanira (monga kuthera nthawi pafoni usiku kwambiri kapena kugona kwambiri masana).
Kusowa tulo nthawi zina ndi chinthu chachibadwa. Komabe, ngati mwakhala mukuvutika kugona masiku angapo pa sabata kwa miyezi ingapo, ndi nthawi yoti mukaonane ndi dokotala.
Ndi mavuto ena ati a tulo omwe achinyamata angakumane nawo?
Kupatula apo (kusowa tulo), palinso matenda ena ogona omwe muyenera kuwadziwa.
(Periodic Limb Movement Disorder) ndi (Restless Legs Syndrome)
Achinyamata ena amamva kugwedezeka kapena kumenyedwa kwa miyendo ndi manja awo akagona, komwe kumadziwika kuti (Periodic Limb Movement Disorder)Ena angamve chilakolako chosagonjetseka chosuntha miyendo yawo, nthawi zambiri limodzi ndi kumva kuwawa, kukwawa, kapena kutentha, komwe kumadziwika kuti ( Restless Legs Syndrome ) . Matenda onsewa amaletsa tulo tambiri, tobwezeretsa mphamvu, zomwe zimapangitsa kuti munthu atopa masana, azikwiya, komanso azivutika kuyang'ana kwambiri.
(Obstructive Sleep Apnea) (Kulephera Kugona Moyenera)
Kodi mukudziwa kuti anthu ena amasiya kupuma kwakanthawi akamagona? Izi zimatchedwa (Obstructive Sleep Apnea) . Zizindikiro zake ndi monga kukodola kwambiri, kupuma movutikira, kugwedezeka, komanso kutuluka thukuta usiku. Chifukwa cha tulo tochepa, anthuwa nthawi zambiri amamva kutopa masana ndipo amatha kugona mkalasi. Izi nthawi zambiri zimachitika chifukwa cha kutsekeka kwa mpweya, monga ma tonsils kapena adenoids, kapena zimachitika kwambiri kwa anthu onenepa kwambiri. Ngati sizikuthandizidwa, zingayambitse mavuto a maphunziro, mavuto a khalidwe, komanso nkhawa zaumoyo wa mtima .
(Maloto Oopsa)
Achinyamata ambiri nthawi zina amakhala ndi maloto oipa. Ngati amapezeka pafupipafupi, nthawi zambiri amagwirizanitsidwa ndi kupsinjika maganizo kapena nkhawa . Zina zomwe zimayambitsa vutoli ndi matenda, mankhwala ena, kugwiritsa ntchito mankhwala osokoneza bongo, kapena kusagona mokwanira.
(Kuyenda pansi)
Ngakhale kuti nthawi zambiri achinyamata ndi akuluakulu ena amakumana ndi vuto loyenda tulo. Nthawi zambiri limayamba chifukwa cha kutopa, matenda (malungo), kupsinjika maganizo, kapena kusowa tulo.
Kuyenda tulo tokha nthawi zambiri si vuto lalikulu lachipatala. Ngati mupeza munthu akuyenda tulo tokha, musamudzutse mwadzidzidzi , chifukwa zingamupangitse mantha kapena kusokonezeka. Mutsogolereni pang'onopang'ono kuti akagone.
(Kudwala matenda amisala)
Imeneyi ndi vuto losowa kwambiri lomwe nthawi zambiri limayamba ali ana kapena achinyamata. Anthu omwe ali ndi (Narcolepsy) amagona tulo tofa nato masana ndipo amatha kugona mwadzidzidzi popanda chenjezo. Akhozanso kukumana ndi kufooka kwa minofu kapena kuona zinthu ngati maloto akamagona kapena akamadzuka. Chifukwa zingakhale zoopsa—makamaka poyendetsa galimoto—ndikofunika kukaonana ndi dokotala ngati mukukayikira vutoli.
Kodi mungagone bwanji bwino?
Ngati simukugona bwino, musachite mantha. Mukhoza kukonza ukhondo wanu wogona. Gawo lofunika kwambiri ndikutsatira nthawi yogona komanso nthawi yodzuka tsiku lililonse . Mukadziwa nthawi yomwe muyenera kudzuka, werengani maola 8 kuti mukonze nthawi yanu yogona—ndipo yesetsani kuchita izi kumapeto kwa sabata. Zimatenga nthawi, koma pitirizani kuchita masewera olimbitsa thupi.
Nazi malangizo ena oti mugone bwino usiku:
- Chipinda chanu chogona chikhale chamdima, chozizira, komanso chopanda phokoso.
- Pewani kukhala ndi TV kapena zinthu zosewerera masewera m'chipinda chanu.
- Zimitsani zotchingira zonse—mafoni, makompyuta, ndi mapiritsi—osachepera ola limodzi musanagone. Chabwino, sungani foni yanu panja pa chipinda kapena ikani chaji kutali ndi bedi lanu.
- Pangani chizolowezi chopumula musanagone. Yesani kusamba ndi madzi ofunda, kuwerenga buku, kumvetsera nyimbo zodekha, kapena kuchita kusinkhasinkha .
- Pewani kumwa caffeine (khofi, tiyi, soda, chokoleti) madzulo.
- Kuchita masewera olimbitsa thupi nthawi zonse (koma pewani kuchita masewera olimbitsa thupi kwambiri musanagone).
- Ngati mukumva kutopa masana, chepetsani kugona pang'ono mpaka ola limodzi ndipo mugone msanga masana. Kugona nthawi yayitali masana kumapangitsa kuti kugona kwanu kukhale kovuta usiku.
Uthenga Wopita Nawo Kunyumba
Tikukhulupirira kuti malangizo awa akuthandizani kupeza mpumulo womwe mukufunikira. Kumbukirani, kugona n'kofunika kwambiri pa thupi lanu komanso maganizo anu.
Ngati mukupitirizabe kuvutika kugona, kudzuka pafupipafupi, kukodola kwambiri, kapena kumva kutopa ngakhale mukugona, chonde lankhulani ndi dokotala wanu. Pakhoza kukhala chifukwa china chomwe chingachiritsidwe bwino, chomwe chingakuthandizeni kubwerera ku moyo wathanzi.
Samalani tulo tanu—kugona mokwanira usiku n’kofunika kwambiri kuti mukhale ndi moyo wathanzi!
Kugona, Matenda Ogona, Kugona kwa Achinyamata, Kusowa tulo, Kulephera Kugona, Ukhondo wa Kugona, Malangizo Ogona Bwino
