Matenda osagona mokwanira

Matenda osagona mokwanira amagona popanda nthawi yeniyeni.

Matendawa ndi osowa kwambiri. Nthawi zambiri zimachitika mwa anthu omwe ali ndi vuto la ubongo omwe samakhalanso ndi chizolowezi masana. Kuchuluka kwa nthawi yogona ndikwabwinobwino, koma wotchi yamthupi imazungulira kuzungulira kwake.

Anthu omwe amasintha kosintha ntchito komanso apaulendo omwe nthawi zambiri amasintha nthawi amakhala ndi izi. Anthu awa ali ndi vuto losiyana, monga kusintha kwa ntchito yogona kapena vuto la jet lag.

Zizindikiro zimatha kuphatikizira izi:

• Kugona kapena kugona mokwanira kuposa nthawi zonse masana
• Kuvuta kugona ndi kugona tulo usiku
• Kudzuka nthawi zambiri usiku

Munthu ayenera kukhala ndi magawo atatu osagona mokwanira pakadutsa maola 24 kuti apezeke ndi vutoli. Nthawi pakati pa zigawo nthawi zambiri amakhala 1 mpaka 4 maola.

Ngati matendawa sakudziwika bwinobwino, wothandizira zaumoyo akhoza kupereka chida chotchedwa actigraph. Chipangizocho chimawoneka ngati wotchi yakumanja, ndipo chimatha kudziwa nthawi yomwe munthu akugona kapena kugona.

Wothandizira anu akhoza kukupemphani kuti mulembe zolemba zanu. Izi ndizolemba za nthawi zomwe mumagona ndikudzuka. Tsikulo limalola wothandizirayo kuti azitha kuwunika momwe mumagonera.

Cholinga cha chithandizo ndikuthandiza munthu kuti abwerere kuzolowera kugona. Izi zitha kuphatikiza:

• Kukhazikitsa ndandanda yamasana yantchito ndi nthawi yazakudya.
• Osakhala pabedi masana.
• Kugwiritsa ntchito kuwala kowala m'mawa ndikumwa melatonin nthawi yogona. (Kwa anthu okalamba, makamaka omwe ali ndi matenda a dementia, mankhwala monga melatonin samalangizidwa.)
• Kuonetsetsa kuti chipinda chimakhala chamdima komanso chete usiku.

Zotsatira zake nthawi zambiri zimakhala zabwino ndi chithandizo. Koma anthu ena akupitilizabe kukhala ndi vutoli, ngakhale atalandira chithandizo chamankhwala.

Anthu ambiri nthawi zina amagona tulo. Ngati mtundu uwu wamachitidwe ogona ogona umachitika pafupipafupi popanda chifukwa, onani omwe akukupatsani.

Matenda ogona - osakhazikika; Circadian rhythm sleep disorder - mtundu wosagona wogona

• Kugona mokhazikika

Abbott SM, Reid KJ, Zee PC. Zovuta zaku Circadian zakuyenda-tulo. Mu: Kryger M, Roth T, Dement WC, olemba. Mfundo ndi Zochita za Mankhwala Ogona. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2017: mutu 40.

Auger RR, Burgess HJ, Emens JS, Deriy LV, Thomas SM, Sharkey KM. Chithandizo chazachipatala chothandizira matenda am'mimba ozungulira kugona: matenda opita patsogolo ogona (ASWPD), kuchedwa kugona-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and matenda osagona mokwanira (ISWRD). Zosintha za 2015: American malangizo a Sleep Medicine malangizo othandizira. J Clin Kugona Med. 2015: 11 (10): 1199-1236. [Adasankhidwa] PMID: 26414986 pubmed.ncbi.nlm.nih.gov/26414986/.

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.