Unovatawo here husiku? Une dambudziko rekumuka mangwanani here? Ngatikurukurei nezve (Delayed Sleep Phase Syndrome)

Dzimwe nguva unombozviwana uchinonoka kurara here husiku? Unozviwana usingakwanise kumuka panguva yakakodzera mangwanani uye uchinzwa kuneta zuva rese here? Ungafunga kuti, "Ndiri kungoda kurara husiku." Asi, handizvo zvinoitika nguva dzose. Nhasi tichataura nezvechirwere chinogona kukonzera dambudziko iri, chinozivikanwa se `(Delayed Sleep Phase Syndrome - DSPS)`.

Saka chii chinonzi delay sleep opening syndrome (DSPS)?

Muchidimbu, `(Delayed Sleep Phase Syndrome)` inguva iyo wachi yemuviri wako yechisikigo (yatinoidaidza kuti `(Circadian rhythm)`) inoshanda zvishoma. Kutaura chokwadi, unotanga kurara maawa maviri gare gare kupfuura nguva yako yekurara yakajairika. Funga nezvazvo nenzira iyi. Kana munhu akajaira akaenda kunorara nenguva dza10 dzemanheru ndokumuka nenguva dza6:30 mangwanani, munhu ane `(DSPS)` haarare kusvika mushure ma12 mangwanani, pamwe na1 kana 2 mangwanani. Saka zvakaoma kumuka mangwanani kuti uende kuchikoro kana kubasa nenguva. Kana vanhu vakadaro vakachengeta `(Sleep diary)` nezvenguva dzavo dzekurara, zvicharatidza kuti vanorara zvishoma mukati mevhiki (asi vanorara nguva dzose vasingamuki kakawanda husiku) uye kuti vanorara kusvika masikati, pamwe na1 kana 2 mangwanani pakupera kwevhiki. Ungafunga kuti, "Ndiri kungorara husiku." Asi DSPS yakasiyana. Kana uri munhu anongogara ari "night owl," hauzove nehope uye usingateereri masikati semunhu ane DSPS. Munhu ane DSPS haakwanise kudzora nguva iyo muviri wake unomuudza kuti arare. Vanachiremba dzimwe nguva vanoitumidza kuti "Delayed Sleep Phase Syndrome" kana kuti "Delayed Sleep-Wake Phase Disorder."

Dambudziko rehope rerudzii iri?

DSPS chirwere chekurara chinowira muchikamu chezvirwere zvekurara zve circadian rhythm. circadian rhythm yako iwachi yemukati memuviri wako inoshanda maawa makumi maviri nemana pazuva, ichikubatsira kuti urambe wakamuka masikati uye urere husiku. Kutenderera uku kunodzora zvinhu zvakawanda, kusanganisira tembiricha yemuviri wako uye kugaya chikafu.

Kune mhando huru dzeDSPS here?

Ehe, kune mhando mbiri huru dzeDSPS. Izvi zvinoonekwa nenguva yekuburitswa kweMelatonin inokurudzira kurara mu circadian rhythm yako. Chiratidzo ichi chinoudza wachi yemuviri wako kuti yave nguva yekurara.

• DSPS yakarongwa neCircadian: Pano, homoni `( Melatonin )` inotanga kushanda maawa asingasviki maviri usati warara.
• DSPS isina kumira zvakanaka muCircadian: Pano, homoni inonzi " Melatonin " inotanga kushanda maawa anopfuura maviri usati warara, kana kuti mushure mekurara.

Kunyange zvazvo kupatsanura uku kungaita sekunge kwakaoma zvishoma, zvingave zvakakosha kuti chiremba aronge kurapwa.

Ndezvipi zviratidzo zve (DSPS)?

Munhu ane ``(DSPS)`` anogona kuona zviratidzo zvakaita se:

• Kusakwanisa kurara panguva yaunoda, kana panguva iyo inogamuchirwa nevanhu vazhinji.
• Zvakaoma kumuka mangwanani panguva yaunoda, kana panguva inogamuchirwa nevanhu vazhinji.

Izvi zvinogona kukonzera mamwe matambudziko:

• Kunzwa hope dzakanyanya masikati.
• Kuomerwa nekurangarira, kutarisisa, uye kuisa pfungwa pachinhu chimwe chete.
• Kuchinja kwemaitiro uye/kana mafungiro, semuenzaniso, kushatirwa.

Dzimwe nguva, zviratidzo zve "DSPS" zvinogona kuoma kusiyanisa nezvimwe zvirwere zvekurara zvine hypersomnolence, zvakaita se "narcolepsy" (chirwere chinokonzera hope dzinongoerekana dzaitika) uye "idiopathic hypersomnia" (hope dzakanyanya pasina chikonzero).

Sei izvi (DSPS) zvichiitika?

`(DSPS)` inonyanya kukonzerwa nezvinhu zvemajini . Izvi zvinoreva kuti chirwere ichi chinogona kukonzerwa nekuchinja kwe`(DNA)` yako. Kunyangwe vanachiremba vasingakwanise kuyedza majini aya, vanhu vazhinji vanowana zororo pavanoziva kuti chikonzero chezviratidzo zvavo hachisi "usimbe", asi shanduko yemajini. Tsvagiridzo yakaratidza kuti pesvedzero iyi yemajini inoita kuti `(Circadian rhythm)` yemuviri wako ive yakareba zvishoma pane yakajairwa. Ndokusaka muviri usingade kurara panguva yakakodzera.

Chii chinoita kuti mamiriro ezvinhu (DSPS) awedzere kuipa?

Zvimwe zvinhu zvinogona kuwedzera zviratidzo zve ``(DSPS)'':

• Kunonoka kwekufamba nendege (musiyano wenguva) parwendo rwekuenda kune imwe nyika.
• Kuzorora pamubhedha kwenguva yakareba.
• Kuva nepurogiramu yekurara isina kurongeka.
• Tsika dzisina kunaka dzekurara (semuenzaniso, kunwa zvinhu zvakaita sekofi usati warara).
• Kuvhenekerwa nechiedza chakawandisa usati warara uye kuvhenekerwa zvishoma masikati.

Ndiani ari panjodzi huru yekubatwa nechirwere ichi (DSPS)?

DSPS inonyanya kuitika muvechidiki nevechidiki . Izvi zvinokonzerwa nekuti muviri unochinja-chinja panguva yekuyaruka. Inogonawo kubata vanhu vakuru, kunyanya vakadzi vane makore ari pakati pe40 ne60. Imwe ongororo yakawana kuti 90% yevanhu vakuru vakaonekwa vaine DSPS vaiva nezviratidzo izvi vachiri vana. Kana mumwe munhu mumhuri yako aine chirwere ichi, une mukana mukuru wekuva nacho.

Ndezvipi zvinetso zvinogona kuitika nekuda kwe (DSPS)?

`(DSPS)` inogona kukonzera matambudziko akadai se:

• Kushungurudzika : Marara ako anogona kukanganisa mafungiro ako uye simba rako. Vanhu vanopfuura 60% vane DSPS vanotambura nekuora mwoyo.
• Dambudziko rekushandisa zvinodhaka: Vanhu vazhinji vane dambudziko rekushandisa zvinodhaka (DSPS) vanowanzo nwa kofi, mapiritsi ekurara, kana doro zvakanyanya kuti varambe vakamuka kana kurara.

Pamusoro pezvo, ``(DSPS)`` inogona kukanganisa basa rechikoro uye mashandiro ebasa. Inogonawo kukonzera kuti unonoka kana kuti usakwanise kupinda zviitiko zvakakosha.

Nzira yekuziva sei (DSPS)?

Kuti uongorore ``(DSPS)``, chiremba kana nyanzvi achakubvunza nezvezviratidzo zvako uye achakukumbira kuti uchengetedze ``dhayari yekurara`` kana ``rondedzero yekurara`` . Dhayari yekurara ndiyo yaunowana:

• Nguva yekurara.
• Nguva yekurara (inenge)
• Nguva yekumuka

Kunyora zvinhu zvakaita seizvi. Chengeta bhuku rekunyorera nepeni pamubhedha wako kuitira kuti usakanganwa kunyora nguva. Sezvo usingakwanise kunyora nguva chaiyo yawakarara, nyora pasi mangwanani sechiyeuchidzo chisina kunaka. Chiremba wako achakuudza kuti unofanira kuchengeta dhayari iyi kwenguva yakareba sei. Kuti asimbise chirwere ichi, chiremba wako anogona kukukumbira kuti upfeke mudziyo unonzi ` Actigraph`. Izvi zvinonyora nguva yako yekuzorora uye yekushanda. Izvi zvinogona kukubatsira kuona kuti unorara riini uye unomuka riini. Uchafanira kupfeka mudziyo uyu kwemazuva angangoita manomwe kusvika gumi nemana. Pamusoro pezvo, chiremba wako anogonawo kuita bvunzo dzakadai se`Dim Light Melatonin Onset (DLMO)` , `Polysomnography - PSG` kana `sleep sleep study`, uye `Multiple Sleep Latency Test (MSLT`) . Miedzo iyi inogona kubatsira kusiyanisa DSPS nedzimwe zvirwere zvekurara, zvakaita seNarcolepsy. Zvirwere zvinojairika zvekurara, zvakaita seObstructive Sleep Apnea (OSA), zvinogona kuita kuti DSPS iwedzere kuipa. Chiremba wako achaongororawo nekurapa zvirwere izvozvo.

(DSPS) inorapwa sei?

Kuti arape DSPS, chiremba anogona kukurudzira zvinotevera:

• Kuchinja maitiro ako ekurara.
• Kugadzirisa purogiramu yako yekurara .
• Kurapa kwakareruka.
• Kutora mishonga.

Kuchinja maitiro ekurara

Chiremba wako anogona kukurudzira kuti uchinje maitiro ako ekurara, akadai se:

• Chengeta imba yako yekurara kana yekurara ichitonhorera. Semuenzaniso, usashandise magumbeze anorema muzhizha, kana kushandisa feni yakanyarara mumba.
• Vhara maketeni epahwindo kana machira ekuvhara kuti chiedza chisapinde. Unogonawo kushandisa chifukidziro chemaziso.
• Zorora usati warara. Semuenzaniso, geza nemvura inopisa.
• Dzima zvishandiso zvemagetsi zvakaita semafoni , materevhizheni, nemitambo yemavhidhiyo awa imwe chete usati warara. Chiedza chebhuruu chinoburitswa nezvimwe zvishandiso chinokanganisa nzira iyo muviri wako unogadzira hormone inonzi melatonin.
• Iva netsika yekutevedzera purogiramu yekurara yakafanana neyaunotevedzera pakupera kwevhiki. Izvi zvinoshandawo pamazororo.
• Dzivisa kudya zvekudya nezvinwiwa zvine caffeine, zvakaita sekofi, chokoreti, netii, manheru uye kunyanya usati warara.
• Dzivisa kushandisa zvinhu zvinokurudzira muviri zvakaita sedoro, nicotine, uye kurovedza muviri kwakasimba awa imwe chete usati warara.

Zvinogona kuoma kuchinja maitiro ehusiku agara aripo kwemakore. Kuti shanduko ive nyore, sarudza tsika imwe chete kana mbiri itsva wodziisa mumaitiro ako kusvika dzaita sedzakajairika. Wobva wawedzera imwe kana mbiri. Zvichakubatsira kuti ujairire shanduko zvishoma nezvishoma pane kuedza kuchinja zvese panguva imwe chete.

Kugadza purogiramu yekurara

Kuronga purogiramu yekurara zvinoreva kuisa nguva yakatarwa yekuti unomuka riini. Kana muviri wako wakajaira purogiramu yakati, zvinotora nguva kuti ujaire kune imwe itsva. Chinhu chikuru apa ndechekuisa nguva yako yekumuka nekukurumidza. Zvadaro nguva yako yekurara ichauya otomatiki nekukurumidza. Pane nzira mbiri dzekuchinja purogiramu yako yekurara:

• `Kuvandudza wachi yako yemukati`: Unogona kurara maminetsi mashoma pamberi pehusiku hwega hwega kusvika wasvika nguva yekurara yaunoda. Semuenzaniso, kana ukaenda kunorara na12 husiku humwe, enda kunorara na11:45 husiku hunotevera, wozoenda na11:30 husiku hunotevera, zvichingodaro.
• Kunonotsa nguva yako yemukati (Chronotherapy): Unogona kurara awa imwe kana matatu kana kupfuura husiku hwese kusvika nguva yaunoda yekurara. Semuenzaniso, unogona kuchinja nguva yako yekurara kubva na12pm kuenda na8am, kubva na3am kusvika na11am, kubva na6am kusvika na2pm, zvichingodaro kusvika wasvika pachinangwa chako (zvichida na11pm kusvika na7am). Izvi zvinoda mazuva mashoma ekuzorora kubva kumabasa evanhu kana kuzvipira. Unogona kuedza izvi panguva yezororo kana uchitora nguva yekuzorora kuchikoro kana kubasa. Pfungwa iri shure kwenzira iyi ndeyekuti zviri nyore kuti muviri wako ujairire kurara kunonoka pane kurara nekukurumidza.

Zvakakosha kuramba wakatarisa uye kushanda nesimba kuti usvike pazvinangwa zvako paunenge uchiita zvinhu izvi. Zviri nyore kukanganwa nguva yako yekurara pakupera kwevhiki nepamazororo. Asi wachi yako yemuviri inoshanda zvakanaka chete kana ukajaira. Kunyange zvazvo uchigona kudzora nguva yako yemuviri nekuramba wakarara nenguva yekumuka , hazvizogadzirise tsika yekunonoka kurara nekumuka. Mushure memwedzi mishoma yekushanda nehurongwa hwakafanana, unogona kuchinja zvimwe zvinhu pazviitiko zvakakosha.

Kurapa kwechiedza

Vamwe vanachiremba vanokurudzira kurapwa nechiedza senzira yekurapa DSPS. Izvi zvinosanganisira kutenga bhokisi rechiedza rakakosha. Unofanira kuripfeka kweinenge hafu yeawa mangwanani. Izvi zvinobatsira kugadzirisa wachi yemuviri wako. Chiremba wako achakupa mazano ekuti ungatenga rudzii rwebhokisi rechiedza uye kuti ungarishandisa sei. Imwe nzira inogona kukurudzirwa nachiremba wako ndeyekupedza maminitsi makumi matatu uri panze muzuva mushure mekumuka mangwanani. Zvinogonawo kubatsira kuderedza kusviba kwako nechiedza chinobva kumidziyo yemagetsi manheru.

Mishonga ye (DSPS)

Chiremba wako anogona kukukurudzira kuti utore mushonga we melatonin kuti ukubatsire kugadzirisa circadian rhythm yako. Muviri wako unobereka melatonin nenzira yechisikigo kuti ikubatsire kudzora kurara kwako nekumuka. Pineal gland iri muuropi hwako inoburitsa melatonin yakawanda husiku. Ungangoda imwe melatonin kuti ikubatsire kudzokera panzira yako yekurara. Chiremba wako achakurudzira mushonga wakakodzera we melatonin kwauri. Semuenzaniso, mushonga wakaderera (0.5 kusvika 1 mg) unowanzo kuve mushonga wekutanga. Uyu hausi mushonga wekutora usati warara; unofanirwa kutorwa maawa mana usati warara. Gara uchibvunza chiremba wako usati wawedzera chero mushonga kune zvaunoita. Gara uchitevera mirairo yachiremba wako kuti ushandise mushonga uyu zvakachengeteka.

(DSPS) inogara kwenguva yakareba sei?

DSPS haizoperi zvachose. Inoda kurapwa nguva dzose kuti igadziriswe. Zvinogona kutora mavhiki kusvika kumwedzi kuti nguva yako yekurara nekumuka idzoke. Kuti purogiramu yako irambe iri munzira kwayo, unofanirwa kuramba uchishanda pachirongwa chako chekurapa.

Pane mushonga usingaperi we (DSPS) here?

Kwete, hapana mushonga wekusingaperi weDSPS. Zvisinei, kurapwa kunogona kubatsira kuderedza zviratidzo zvako uye kunatsiridza kurara kwako.

Ndeipi tarisiro yemamiriro ezvinhu (DSPS)?

Vanhu vazhinji vanogona kuwana mhedzisiro iri nani kana vakatevera chirongwa chekurapa chinovabatsira kugadzirisa purogiramu yavo yekurara. Kana ikasarapwa, DSPS inogona kukanganisa hupenyu hwako hwezuva nezuva. Unganzwa kuneta nguva dzese, zvichiita kuti zvikuomere kuramba uchiita zvinhu zvinovaka muviri, kana kuita zvinhu zvaunofarira. Vanhu vazhinji vane DSPS vanotamburawo nekuora mwoyo. Kana uchinzwa kuora mwoyo nekuti hausi kuwana hope dzakakwana, taura nachiremba wako. Anogona kukurudzira mamwe marapirwo, akadai seCognitive Behavioral Therapy (CBT).

Ndinofanira kuona chiremba rini?

Kana uchinetseka nekurara husiku uye uchinetseka kumuka mangwanani, enda kuna chiremba. Kana wakamboonekwa uine DSPS uye shanduko dzemaitiro ako ekurara dzisiri kubatsira zviratidzo zvako, udza chiremba wako. Iye anogona kukubatsira kuchinja chirongwa chako chekurapa.

Mibvunzo ipi yandinofanira kubvunza chiremba wangu?

• Ndinofanira kutenga bhokisi remwenje here? Ndingarishandisa sei?
• Ndingachinja sei maitiro angu ekurara?
• Ndinofanira kutora mishonga yekuwedzera melatonin here? Kana zvakadaro, ndinofanira kuitora yakawanda sei uye riini?
• Pane mimwe migumisiro yakaipa here inobva pakushandisa mishonga yekuwedzera yeMelatonin?
• Ndingave nechimwe chirwere chekurara here, chakadai seNarcolepsy kana OSA?

Ko (DSPS) chikamu che (ADHD) here?

Kuchinja kwemaitiro ako ekurara kunogona kukanganisa pfungwa dzako uye mashandiro ako mukati mezuva. Ongororo dzinofungidzira kuti vanhu vanosvika 75% vanoonekwa vaine Attention-Deficit/Hyperactivity Disorder (ADHD) vane chirwere chinokanganisa circadian rhythm yavo. Kana usingakwanise kurara uye usingakwanise kumuka mangwanani, ungasanzwa kuda kuita mabasa emasikati. Zvinogona kushungurudza kana muviri wako usati wagadzirira kurara, kunyangwe wakaneta mumuviri nepfungwa. Chinhu chakakosha ndechekunzwisisa kuti Delayed Sleep Phase Syndrome (DSPS) haisi tsika yemaune. Chiremba anogona kukubatsira kugadzirisa purogiramu yako yekurara kuti ikwane iwe uye kukubatsira kutanga zuva uchinzwa wakasununguka.

Zvinhu zvakakosha zvekurangarira (Mharidzo Yekuenda Kumba)

Zvakanaka, saka ndinovimba kuti ikozvino mava kunzwisisa zviri nani nezve "Delayed Sleep Phase Syndrome - DSPS" yatakataura nezvayo.

Chinhu chakakosha ndechekuti, dambudziko rako rekurara husiku uye kunetseka kumuka mangwanani haringori "usimbe" chete kana "tsika yakaipa." Inogona kunge iri dambudziko newachi yemukati memuviri wako, inokonzerwa nezvinhu zvemajini.

• Kana uine zviratidzo izvi, tsvaga rubatsiro kubva kuna chiremba. Vanogona kuona dambudziko racho chairo vokupa mushonga wakakodzera.
• Dambudziko iri rinogona kugadziriswa zvakanaka nezvinhu zvakaita setsika dzekurara, kuchinja nguva yekushanda, kurapwa nechiedza, uye, kana zvichidikanwa, melatonin.
• Izvi hazvisi zvinhu zvinozopora nezuro. Zvakakosha kuva nemoyo murefu, kutevedzera mazano echiremba, uye kuramba uchiedza.
• Hausi wega. Kune vanhu vazhinji vane matambudziko akafanana. Saka usatya kukumbira rubatsiro.

Kana ukanyatsoona dambudziko rako rehope uye ukashandisa mhinduro dzakakodzera, iwewo unogona kurara zvakanaka usiku uye kupedza zuva wakasununguka.

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