Kusintha machitidwe anu ogona

Kawirikawiri ana amagona akagona. Tikabwereza machitidwe awa kwazaka zambiri, amakhala zizolowezi.

Kusowa tulo kumakhala kovuta kugona kapena kugona tulo. Nthawi zambiri, mutha kuthetsa vuto la kugona mwa kusintha zina ndi zina pamoyo wanu. Koma, zitha kutenga nthawi ngati mwakhala mukugonananso komweko kwazaka zambiri.

Anthu omwe ali ndi vuto la kugona nthawi zambiri amakhala ndi nkhawa yogona mokwanira. Akamayesetsa kugona tulo, amakhumudwa komanso kukhumudwa, ndipo kumakhala kovuta kugona.

• Ngakhale maola 7 mpaka 8 usiku amalimbikitsidwa kwa anthu ambiri, ana ndi achinyamata amafunikira zochulukirapo.
• Okalamba amakonda kuchita bwino osagona pang'ono usiku. Koma angafunikire kugona kwa maola 8 kwa nthawi yamaola 24.

Kumbukirani, mtundu wa kugona ndi kupumula komwe mumamva pambuyo pake ndikofunikira monga momwe mumagonera.

Musanagone:

• Lembani zonse zomwe zimakudetsani nkhawa.Mwanjira imeneyi, mutha kusamutsa nkhawa zanu papepala, ndikusiya malingaliro anu ali phee komanso oyenera kugona.

Masana:

• Khalani achangu kwambiri. Kuyenda kapena kuchita masewera olimbitsa thupi kwa mphindi 30 masiku ambiri.
• Osagona masana kapena madzulo.

Lekani kapena muchepetse kusuta ndi kumwa mowa. Ndipo muchepetseni kumwa tiyi kapena khofi.

Ngati mukumwa mankhwala aliwonse, mapiritsi azakudya, zitsamba, kapena zowonjezera mavitamini, funsani omwe akukuthandizani zaumoyo zomwe zingakhudze kugona kwanu.

Pezani njira zothetsera kupanikizika.

• Dziwani zambiri za njira zopumulira, monga zithunzi zowongoleredwa, kumvera nyimbo, kapena kuchita yoga kapena kusinkhasinkha.
• Mverani thupi lanu likakuwuzani kuti muchepetse kapena mupume kaye.

Bedi lanu ndilogona. Osamachita zinthu monga kudya kapena kugwira ntchito mutagona.

Pangani chizolowezi chogona.

• Ngati ndi kotheka, dzukani nthawi yomweyo tsiku lililonse.
• Pita kogona nthawi yofananira tsiku lililonse, koma osapitilira maola 8 musanayembekezere kuyamba tsiku lanu.
• Pewani zakumwa ndi caffeine kapena mowa madzulo.
• Pewani kudya chakudya cholemera maola awiri musanagone.

Pezani zinthu zotsitsimula zomwe muyenera kuchita musanagone.

• Muziwerenga kapena kusamba kuti musamangokhalira kuganizira za mavuto anu.
• Osamaonera TV kapena kugwiritsa ntchito kompyuta pafupi nthawi yomwe mukufuna kugona.
• Pewani zochitika zomwe zimawonjezera kugunda kwa mtima wanu kwa maola awiri musanagone.
• Onetsetsani kuti malo anu ogona ndi abata, amdima, komanso kutentha komwe mumakonda.

Ngati simungagone pasanathe mphindi 30, dzukani ndikusamukira kuchipinda china. Chitani zinthu zamtendere mpaka mutagona.

Lankhulani ndi omwe amakupatsani ngati:

• Mukumva chisoni kapena kukhumudwa
• Zowawa kapena zovuta zimakupangitsani kukhala maso
• Mukumwa mankhwala aliwonse omwe mwina akukupangitsani kukhala ogalamuka
• Mwakhala mukumwa mankhwala ogona osalankhula ndi omwe akukuthandizani kaye

Kusowa tulo - zizolowezi zogona; Matenda ogona - zizolowezi zogona; Mavuto akugona; Kugona ukhondo

Tsamba la American Academy of Sleep Medicine. Kusowa tulo - mwachidule komanso zowona. sleepeducation.org/essentials-in-sleep/insomnia. Idasinthidwa pa Marichi 4, 2015. Idapezeka pa Epulo 9, 2020.

Chokroverty S, Avidan AY. Kugona ndi zovuta zake. Mu: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, olemba. Neurology ya Bradley mu Kuchita Zachipatala. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier; 2016: chap 102.

Edinger JD, Leggett MK, Carney CE, Manber R. Chithandizo chamaganizidwe ndi mikhalidwe yogona tulo II: kukhazikitsa ndi anthu ena. Mu: Kryger M, Roth T, Dement WC, olemba. Mfundo ndi Zochita za Mankhwala Ogona. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2017: mutu 86.

Vaughn BV, Basner RC. Matenda ogona. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 377.

• Kugona Kwathanzi
• Kusowa tulo
• Matenda Atulo