Kusowa tulo

Kusowa tulo kumakhala kovuta kugona, kugona tulo usiku, kapena kudzuka m'mawa kwambiri.

Zigawo zakusowa tulo zimatha kupitilira kapena kukhala zazitali.

Mtundu wa kugona kwanu ndikofunikira monga momwe mumagonera.

Zizolowezi zogona zomwe tidaphunzira tili ana zimatha kusokoneza momwe timagonera tikakula. Kusagona bwino kapena zizolowezi za moyo zomwe zingayambitse kugona kapena kukulitsa mavuto ndizo:

• Kugona nthawi yosiyana usiku uliwonse
• Masana kugona
• Malo osagona bwino, monga phokoso kwambiri kapena kuwala
• Kutha nthawi yochuluka pabedi mutadzuka
• Kugwira ntchito madzulo kapena masana usiku
• Osapeza zolimbitsa thupi zokwanira
• Pogwiritsa ntchito wailesi yakanema, kompyuta, kapena foni pabedi

Kugwiritsa ntchito mankhwala ndi mankhwala kungakhudzenso tulo, kuphatikizapo:

• Mowa kapena mankhwala ena
• Kusuta kwambiri
• Kafeini wambiri tsiku lonse kapena kumwa tiyi kapena khofi m'mawa kwambiri
• Kuzolowera mitundu ina ya mankhwala ogona
• Mankhwala ozizira ndi mapiritsi azakudya
• Mankhwala ena, zitsamba, kapena zowonjezera

Nkhani zakuthupi, zachikhalidwe, komanso zamaganizidwe zimatha kukhudza magonedwe, kuphatikizapo:

• Matenda osokoneza bongo.
• Kumva chisoni kapena kukhumudwa. (Nthawi zambiri, kusowa tulo ndi chizindikiritso chomwe chimapangitsa anthu omwe ali ndi nkhawa kuti apeze chithandizo chamankhwala.)
• Kupsinjika ndi nkhawa, kaya ndi kwakanthawi kochepa kapena kwanthawi yayitali. Kwa anthu ena, kupsinjika komwe kumadza chifukwa chakusowa tulo kumapangitsa kukhala kovuta kwambiri kugona.

Mavuto azaumoyo amathanso kubweretsa zovuta kugona ndi kugona:

• Mimba
• Kupweteka kwa thupi kapena kusapeza bwino.
• Kudzuka usiku kuti mupite kuchimbudzi, kofala mwa amuna omwe ali ndi prostate wokulitsidwa
• Mpweya wogona

Ndi ukalamba, magonedwe amasintha. Anthu ambiri amawona kuti ukalamba umawapangitsa kukhala ndi nthawi yovuta kugona, ndikuti amadzuka pafupipafupi.

Zodandaula kapena zodziwika bwino mwa anthu omwe ali ndi vuto la kugona ndi izi:

• Kuvuta kugona tulo usiku wonse
• Kumva kutopa masana kapena kugona masana
• Kusamva kutsitsimutsidwa mukadzuka
• Kudzuka kangapo nthawi yogona

Anthu omwe ali ndi vuto la kugona nthawi zina amadya chifukwa chogona mokwanira. Koma akamayesetsa kugona, amakhumudwa komanso kukhumudwa, ndipo kugona kumakhala kovuta.

Kusagona mokwanira kumatha:

• Zimakupangitsani kukhala otopa komanso osasunthika, chifukwa chake ndizovuta kuchita zochitika za tsiku ndi tsiku.
• Ikani inu pachiwopsezo cha ngozi zapagalimoto. Ngati mukuyendetsa galimoto ndikumva tulo, pitani kaye pang'ono ndi kupuma pang'ono.

Wothandizira zaumoyo wanu adzakuyesani ndikufunsani za mankhwala anu apano, kugwiritsa ntchito mankhwala osokoneza bongo, komanso mbiri yazachipatala. Nthawi zambiri, izi ndi njira zokhazo zofunika kuti mupeze tulo.

Kusagona maola 8 tsiku lililonse sikutanthauza kuti thanzi lanu lili pachiwopsezo. Anthu osiyanasiyana ali ndi zosowa zosiyanasiyana tulo. Anthu ena amagona bwino maola 6 usiku. Ena amachita bwino ngati atagona maola 10 mpaka 11 usiku umodzi.

Chithandizo chimayamba ndikuwunika mankhwala aliwonse kapena mavuto azaumoyo omwe angayambitse kapena kukulitsa tulo, monga:

• Kukula kwa prostate gland, komwe kumapangitsa amuna kudzuka usiku
• Zowawa kapena zovuta za minofu, olowa, kapena mitsempha, monga nyamakazi ndi matenda a Parkinson
• Matenda ena, monga acid reflux, chifuwa, ndi mavuto a chithokomiro
• Matenda amisala, monga kukhumudwa komanso kuda nkhawa

Muyeneranso kulingalira za moyo ndi zizolowezi zomwe zingakhudze kugona kwanu. Izi zimatchedwa ukhondo wa kugona. Kusintha momwe mumagonera kungakuthandizeni kapena kuthana ndi vuto lanu la kugona.

Anthu ena angafunike mankhwala oti athandize kugona pang'ono. Koma m'kupita kwanthawi, kusintha moyo wanu komanso magonedwe anu ndiye chithandizo chabwino kwambiri pamavuto akugona ndi kugona.

• Mapiritsi ambiri ogulitsira (OTC) amakhala ndi antihistamines. Mankhwalawa amagwiritsidwa ntchito kwambiri pochiza chifuwa. Thupi lanu limazolowera msanga.
• Mankhwala ogona otchedwa hypnotics atha kulembedwa ndi omwe amakuthandizani kuti muchepetse nthawi yomwe mumatha kugona. Zambiri mwa izi zimatha kukhala chizolowezi.
• Mankhwala omwe amagwiritsidwa ntchito kuthana ndi nkhawa kapena kukhumudwa amathanso kuthandizira kugona

Njira zosiyanasiyana zochiritsira, monga chidziwitso chazomwe zimachitika chifukwa cha kusowa tulo (CBT-I), zitha kukuthandizani kuti muchepetse nkhawa kapena kukhumudwa.

Anthu ambiri amatha kugona pogwiritsa ntchito ukhondo wabwino.

Itanani omwe akukuthandizani ngati vuto la kugona lasanduka vuto.

Matenda ogona - kusowa tulo; Nkhani zogona; Zovuta kugona; Ukhondo wa kugona - kusowa tulo

Anderson KN. Kusowa tulo komanso kuzindikira kwamachitidwe-momwe mungayesere wodwala wanu komanso chifukwa chake akuyenera kukhala gawo labwino la chisamaliro. J Thorac Dis. 2018; 10 (Suppl 1): S94-S102. PMID: 29445533 adatulidwa.ncbi.nlm.nih.gov/29445533/.

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.

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