Matenda atulo okalamba

Matenda atulo okalamba amakhala ndi vuto lililonse losagona. Izi zitha kuphatikizira mavuto kugona kapena kugona, kugona kwambiri, kapena zizolowezi zina ndi tulo.

Mavuto ogona amakhala ofala kwa achikulire. Kuchuluka kwa kugona kumafunikira kumakhala kosasintha mzaka zonse zakula. Madokotala amalimbikitsa kuti achikulire azigona maola 7 mpaka 8 usiku uliwonse. Kwa achikulire, kugona kumakhala kocheperako komanso kotopetsa kuposa kugona kwa achinyamata.

Wachinyamata wazaka 70 amatha kudzuka kangapo usiku popanda chifukwa cha matenda.

Kusokonezeka kwa kugona kwa okalamba kumatha kukhala chifukwa cha izi:

• Matenda a Alzheimer
• Mowa
• Kusintha kwa wotchi yamkati yachilengedwe, ndikupangitsa anthu ena kugona tulo madzulo
• Matenda a nthawi yayitali, monga mtima
• Mankhwala ena, zitsamba, zowonjezerapo, ndi mankhwala osangalatsa
• Matenda okhumudwa (kukhumudwa ndichinthu chomwe chimayambitsa mavuto ogona mwa anthu azaka zonse)
• Ubongo ndi machitidwe amanjenje
• Osakhala wokangalika
• Zowawa zomwe zimayambitsidwa ndi matenda monga nyamakazi
• Zolimbikitsa monga caffeine ndi nicotine
• Pafupipafupi pokodza usiku

Zizindikiro zomwe zingachitike ndi monga:

• Zovuta kugona
• Zovuta kusiyanitsa usiku ndi usana
• M'mawa kwambiri kudzuka
• Kudzuka nthawi zambiri usiku (nocturia)

Wothandizira zaumoyo atenga mbiriyakale ndikuwunika mozama kuti ayang'ane zovuta zamankhwala ndikuzindikira mtundu wamatenda ogona omwe akuyambitsa vutoli.

Wopezayo angakulimbikitseni kuti mupange zolemba zogona kapena kuti muphunzire tulo (polysomnography).

Kuthetsa kupweteka kosalekeza ndikuwongolera zovuta zamankhwala monga kukodza pafupipafupi kumathandizira kugona kwa anthu ena. Kuchiza kukhumudwa kumathandizanso kugona.

Kugona m'chipinda chamtendere chomwe sichitentha kwambiri kapena kuzizira kwambiri ndikukhala ndi nthawi yopumula yogona kungathandize kukonza zizindikilo. Njira zina zolimbikitsira kugona ndizo malangizo awa:

• Pewani chakudya chachikulu mutatsala pang'ono kugona. Chakudya chochepa chogona musanagone chingakhale chothandiza. Anthu ambiri amawona kuti mkaka wofunda umawonjezera tulo, chifukwa umakhala ndi amino acid wachilengedwe.
• Pewani zowonjezera monga caffeine kwa maola atatu kapena 4 musanagone.
• Muzichita masewera olimbitsa thupi nthawi zonse tsiku lililonse, koma osati mkati mwa maola atatu musanagone.
• Pita ukagone ndi kudzuka nthawi yomweyo tsiku lililonse.
• Osagona pang'ono.
• Osamaonera TV kapena kugwiritsa ntchito kompyuta, foni, kapena piritsi m'chipinda chogona.
• Pewani fodya, makamaka musanagone.
• Gwiritsani ntchito bedi pogona kapena kugonana.

Ngati simungagone pakatha mphindi 20, dzukani pabedi ndikupanga zochitika zachete monga kuwerenga kapena kumvera nyimbo.

Pewani kugwiritsa ntchito mapiritsi ogona kukuthandizani kugona, ngati zingatheke. Zitha kubweretsa kudalira ndipo zitha kukulitsa mavuto ogona pakapita nthawi ngati simugwiritsa ntchito moyenera. Wothandizira anu ayenera kuyesa kuopsa kwanu kugona tulo masana, zovuta zamaganizidwe, komanso kugwa musanayambe kumwa mankhwala ogona.

• Ngati mukuganiza kuti mukufunikira mapiritsi ogona, lankhulani ndi omwe amakupatsirani zamapiritsi omwe ndi otetezeka kwa inu mukamamwa bwino. Mankhwala ena ogona sayenera kumwa kwa nthawi yayitali.
• Musamamwe mowa nthawi iliyonse mukamamwa mankhwala ogonetsa. Mowa umatha kukulitsa mavuto obwera chifukwa cha mapiritsi onse akugona.

CHENJEZO: A FDA afunsa opanga mankhwala ena ogona kuti aike zikwangwani zamphamvu zochenjeza pazogulitsa zawo kuti ogula adziwe mavuto omwe angakhalepo. Zowopsa zomwe zingachitike mukamamwa mankhwalawa zimaphatikizapo kuyanjana kwambiri ndi machitidwe owopsa okhudzana ndi tulo, kuphatikizapo kuyendetsa tulo. Funsani omwe akukuthandizani za zoopsa izi.

Kwa anthu ambiri, kugona bwino kumathandizira. Komabe, ena amatha kupitilizabe kusokonezeka tulo.

Zovuta zomwe zingakhalepo ndi izi:

• Kumwa mowa
• Kugwiritsa ntchito mankhwala osokoneza bongo
• Kuchulukitsa chiwopsezo chakugwa (chifukwa chokodza pafupipafupi usiku)

Funsani nthawi yokumana ndi omwe amakupatsani ngati kusowa tulo kapena kugona kwambiri kumasokoneza moyo watsiku ndi tsiku.

Kuchita masewera olimbitsa thupi pafupipafupi ndikupewa zoyambitsa kusokoneza tulo momwe zingathere ndikuwonetsa kuwala kwachilengedwe mokwanira kumathandiza kuchepetsa mavuto ogona.

Kusowa tulo - okalamba

• Njira zogonera achinyamata ndi achikulire

Bliwise DL, Scullin MK. Ukalamba wabwinobwino. Mu: Kryger M, Roth T, Dement WC, olemba. Mfundo ndi Zochita za Mankhwala Ogona. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2017: mutu 3.

National Institute patsamba lokalamba. Kugona Kwabwino Usiku. www.nia.nih.gov/health/good-nights-sleep#:~:text=rest%20you%20need.-, Kugona%20and%20Aging,get%20enough%20sleep%20at%20night. Idasinthidwa pa Meyi 1, 2016. Idapezeka pa Julayi 19, 2020.

Shochat T, Ancoli-Israel S. Kugona mwa achikulire. Mu: Kryger M, Roth T, Dement WC, olemba. Mfundo ndi Zochita za Mankhwala Ogona. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2017: mutu 153.

Sterniczuk R, Rusak B. Kugona mokhudzana ndi ukalamba, kufooka, ndi kuzindikira. Mu: Fillit HM, Rockwood K, Young J, eds. Brocklehurst's Textbook of Geriatric Medicine ndi Gerontology. 8th ed. Philadelphia, PA: Elsevier; 2017: mutu 108.