Unongoerekana warara here masikati, uchiona TV, kana kuti uri mubhazi? Dzimwe nguva unovhara maziso ako kunyange uri pakati pemusangano muhofisi? Iri idambudziko rine vanhu vazhinji. Kunyangwe tichizvifunga kuti, "Zvichida imhaka yekuti hatina kurara zvakanaka husiku," dzimwe nguva panogona kunge paine dambudziko rehutano riri shure kwekurara kwakanyanya kwatisingazive. Nhasi, tichataura nezvenzira iri nyore, asi yakakosha zvikuru inogona kushandiswa kuziva nezvekurara zvakanyanya masikati.
Chii chinonzi Epworth Sleepiness Scale (ESS)?
Zvichitaurwa zviri nyore, Epworth Sleepiness Scale (ESS) ibhuku remibvunzo rinoongorora kuti unowanzo rara zvakadii masikati. Ipfungwa yekuti unogona kuzviongorora sei kuti une hope dzakadii. Zvakafanana ne'report card' yekurara kwako.
Mibvunzo iyi ine mibvunzo misere iri nyore. Mibvunzo iyi inotaura nezvezviitiko zvatinosangana nazvo muhupenyu hwedu hwezuva nezuva. Semuenzaniso, mibvunzo yakaita sekuti "Une mukana wakadii wekurara uchiverenga bhuku?" Chaunofanira kuita chete kuzvipa mamakisi kubva pa0 kusvika pa3 zvichienderana nekuti une mukana wakadii wekurara mumamiriro ese ezvinhu.
Chinhu chakakosha ndechekuti iyi haisi bvunzo yekuongorora chirwere. Izvi zvinoreva kuti iyi mibvunzo haigone kukuudza zvechokwadi kana une chirwere chakati. Zvisinei, inogona kupa chiremba wako pfungwa yakanaka yekurara kwako masikati. Zvakafanana nebvunzo diki yekuongorora chirwere usati waenda kunoongororwa chirwere chikuru.
Sei vanachiremba vachishandisa mibvunzo iyi yeESS?
Pane zvikonzero zvakati wandei nei chiremba angashandisa mibvunzo iri nyore.
1. Nzwisisa kuti kurara kwako kuri kukanganisa sei hupenyu hwako: Vamwe vanhu vanorara masikati, asi hazvikanganisi mabasa avo ezuva nezuva. Kune vamwe, kurara uku kunogona kukanganisa kugona kwavo kuita mabasa kubasa, kudzidza, kana kutyaira. Mibvunzo iyi inogona kubatsira chiremba wako kuti anzwisise kuoma kwehope dzako.
2. Yera kubudirira kwekurapwa: Fungidzira kuti chiremba wako anokuongorora kuti une chirwere chinokonzera hope dzakanyanya masikati, senge Obstructive Sleep Apnea. Zvadaro, kurapwa kunotanga. Zvino, unoda kuziva kana kurapwa kwacho kwabudirira uye kana hope dzako dzadzikira. Panguva iyoyo, uchakumbirwa kuzadza iyi ESS questionnaire, kamwe chete usati watanga kurapwa uye kamwe chete mushure mekutanga kurapwa. Kana mamakisi adzikira, zvinoreva kuti kurapwa kwacho kwabudirira.
3. Sarudza kana zvichidikanwa kuti bvunzo dziwedzere:Kana ESS score yako yakakwira, chiremba wako anogona kusarudza kuti kuongororwa kwakawedzerwa kunofanirwa kuitwa kuti aone chikonzero chaicho chekurara kwako. Semuenzaniso, izvi zvinogona kukubatsira kuti uedze kurara (polysomnography), bvunzo yekurara yakasarudzika.
Maitiro ekuzadza mibvunzo yeESS? Ndeipi mibvunzo yacho?
Izvi zvinongotora maminetsi mashoma chete. Chinongodiwa chete kufunga nezvechimwe nechimwe chezviitiko zviri patafura iri pazasi wobva wanyora zvechokwadi kuti ungangobatwa nehope kana kuvhara maziso ako panguva iyoyo.
Heino nzira yekuwana zvibodzwa:
- 0 - Haambofi akarara / haambovhari maziso
- 1 - Pane nzvimbo diki yekurara.
- 2 - Pane nzvimbo yakajairika yekurara.
- 3 - Pane mukana mukuru wekurara.
Ngationei kuti mibvunzo misere iyoyo ndeipi.
| Mukana (chiitiko) | Chibodzwa chako (0-3) |
|---|---|
| Paunogara pasi woverenga chimwe chinhu chakaita sebhuku kana pepanhau | |
| Ndiri kuona TV | |
| Kana wakagara wakanyarara panzvimbo yeruzhinji (semuenzaniso, mumusangano, mubhaisikopo) | |
| Kana uchifamba semufambi mumotokari kweinenge awa usingamire | |
| Paunenge wakarara pasi kuti uzorore masikati | |
| Paunenge wakagara uchitaura nemumwe munhu | |
| (Pasina doro) Paunenge wakagara chinyararire mushure mekudya kwemasikati | |
| Kana uchityaira mota, kana wamira kwemaminitsi mashoma nekuda kwemigwagwa yakawanda |
Unogona kupa mubvunzo wega wega mamaki wosanganisa mamaki masere. Mapoinzi ako ese ndeapi?
Zvinorevei kuti huwandu hwese hwezvibodzwa hunowanikwa?
Chibodzwa chako chose chinogona kubva pa0 kusvika pa24. Iye zvino ngatione kuti chibodzwa chako chinoti chii.
| Range rezvibodzwa | Zvinoreva |
|---|---|
| 0 - 5 | Kurara kwakaderera masikati (zvakajairika) - Hauwanzonzwa hope masikati. Iri idanho rakanaka kwazvo. |
| 6 - 10 | Kurara kwakanyanya masikati (zvakajairika) - Unonzwa kurara kwakati wandei masikati. Kunyange zvazvo izvi zviri mukati menguva yakatarwa, zvakanaka kuti uzvidye mwoyo kana uri kunetseka nekurara husiku. |
| 11 - 12 | Kurara kwakanyanya masikati - Apa ndipo patinofanira kunetseka. Huwandu hwehope dzaunonzwa masikati hwakapfuura zvakajairika. |
| 13 - 15 | Kurara zvine mwero kusvika zvakanyanya masikati - Kurara kwako kwava kukanganisa mabasa ako ezuva nezuva. Unofanira kutaura nachiremba nezvazvo. |
| 16 - 24 | Kurara zvakanyanya masikati - Ichi chirwere chine njodzi zvikuru . Unogona kurara chero nguva. Izvi zvine njodzi zvikuru kana uchityaira kana kushandisa michina. Tsvaga rubatsiro rwechiremba nekukasika. |
Ko kana chibodzwa chacho chiri kupfuura 11?
Kana mamakisi ako ese ari gumi nerimwe kana kupfuura, zvinoreva kuti une "Kurara Kwemasikati Kwakanyanya" (EDS) . Ichi hachisi chirwere, asi chiratidzo. Kungofanana nefivha. Fivha chiratidzo. Inogona kukonzerwa nehutachiona. Saizvozvowo, panofanira kunge paine chikonzero chekurara kwakanyanya uku.
Usatya. Uyu ndiwo muviri wako unokupa chiratidzo. Uyu ndiwo maitiro emuviri wako ekuti, "Pane chimwe chinhu chisina kumira zvakanaka mukati, tarisa."
Chii chinogona kukonzera hope dzakanyanya?
Panogona kunge paine zvikonzero zvakawanda. Heano mamwe ezvikonzero zvikuru:
- Kusawana hope dzakakwana: Ichi chingave chikonzero chiri nyore. Munhu mukuru anofanira kurara kwemaawa manomwe kusvika masere pazuva. Kana ukaenda kunorara husiku womuka mangwanani-ngwanani, hazvishamisi kunzwa hope masikati.
- Matambudziko ekurara:
- Obstructive Sleep Apnea (OSA): Ichi chirwere chinowanzoitika. Kungonzwa ngonono kunoitika kana kufema kwamira kwechinguva panguva yekurara. Izvi zvinogona kuitika kazana husiku. Ipapo muviri hauwani okisijeni yakakwana, uye hope dzinokanganiswa. Unomuka mangwanani usina simba. Unonzwa hope zuva rese.
- Kurwara Nepfungwa: Ichi chirwere chetsinga chisingawanzoitiki chinokonzera kurara kamwe kamwe, kusingadzoreki masikati.
- Zvimwe zvirwere: Kurara zvakanyanya kunogona kuva chiratidzo chezvirwere zvakawanda, zvakaita sechirwere cheshuga, hypothyroidism, kuora mwoyo, chirwere cheitsvo, uye chirwere chemwoyo.
- Mimwe mishonga: Mishonga inorwisa mabhakitiriya, mimwe mishonga yeBP, uye mimwe mishonga yezvirwere zvepfungwa zvinogona kukonzerawo hope masikati.
Ndoita sei zvino?
Kana wakamboita bvunzo iyi uye mamakisi ako ari pamusoro pe11, chinhu chakakosha kuita kuona chiremba wako wotaura nezvazvo .
Paunoenda kuna chiremba, izvi ndizvo zvinhu zvinogona kuitika:
1. Kubvunza mimwe mibvunzo: Chiremba achakubvunza zvinhu zvakawanda, zvakaita semaitiro ako ekurara, kana uchigomera, kana uchinzwa kudzipwa husiku, mimwe mishonga yaunotora, uye mararamiro ako akaita sei.
2. Kuongororwa kwemuviri: Huremu hwako, kureba, uye BP zvichayerwa. Huro yako ichaongororwa.
3. Kuongororwa kweropa: Kuongororwa kweropa kunogona kurairwa kuti kuonekwe zvinhu zvakaita semazinga ehomoni yethyroid uye huwandu hweshuga.
4. Kutumirwa kuChidzidzo cheKurara: Kana uchifungidzira kuti une chirwere chakadai seSleep Apnea, uchatumirwa kuna chiremba wehope kuti asimbise uye chidzidzo cheKurara (Polysomnography) chichaitwa.
Yeuka, kurara zvakanyanya masikati hachisi chinhu chekuregeredza. Zvinogona kukanganisa hupenyu hwako, basa rako, hukama hwako, uye kunyange kuchengetedzeka kwako. Ndosaka zvichikosha kuziva izvi uye kutsvaga mazano echiremba kana zvichidikanwa.
Mharidzo Yekuenda Nayo Kumba
- Chiyero cheEpworth Sleepiness Scale (ESS) ibhuku remibvunzo rinoongororwa nemunhu wega rinoyera kurara kwemasikati.
- Iyi haisi bvunzo inoongorora chirwere, asi chishandiso chakakosha chinokupa pfungwa yakanaka yehunhu hwekurara kwako.
- Kana mamakisi ako ese ari gumi nerimwe kana kupfuura, zvinoreva kuti une hope dzinoda kuti chiremba akubatsire.
- Chikonzero chekurara zvakanyanya chinogona kuva chero chinhu kubva pane chimwe chinhu chiri nyore sekusawana hope dzakakwana kusvika kuchirwere chakakomba seSleep Apnea.
- Kana mamakisi ako ari pamusoro, usatya kana kusazviteerera, asi taura nachiremba wako nezvazvo. Kuwana chikonzero chaicho uye kuwana kurapwa kunogona kukubatsira kurarama hupenyu hwakanaka zvakare.
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