Kugona ndi thanzi lanu

Moyo ukayamba kukhala wotanganidwa kwambiri, kumakhala kosavuta kukhala osagona. M'malo mwake, anthu ambiri aku America amangogona maola 6 usiku umodzi kapena ochepera.

Mumafunika kugona mokwanira kuti mubwezeretse ubongo ndi thupi lanu. Kusagona mokwanira kumatha kukhala koyipitsa thanzi lanu m'njira zingapo.

Kugona kumapereka thupi lanu ndi ubongo nthawi kuti mupeze zovuta zatsiku. Mutagona bwino usiku, mumachita bwino ndipo mumatha kupanga zisankho. Kugona kumatha kukuthandizani kuti mukhale tcheru, mukhale ndi chiyembekezo komanso kuti muzikhala bwino ndi anthu. Kugona kumathandizanso thupi lanu kupewa matenda.

Anthu osiyanasiyana amafunika kugona mosiyanasiyana. Akuluakulu ambiri amafunika kugona maola 7 mpaka 8 usiku kuti akhale ndi thanzi labwino komanso magwiridwe antchito. Ena achikulire amafunika mpaka maola 9 usiku.

Pali zifukwa zambiri zomwe zimasokoneza kugona.

• Ndandanda zotanganidwa. Zochitika zamadzulo, kaya ndi ntchito kapena malo ochezera, ndi chimodzi mwazifukwa zazikulu zomwe anthu sagona mokwanira.
• Malo osagona bwino. Zimakhala zovuta kwambiri kugona tulo tabwino m'chipinda chogona ndi phokoso kapena kuwala kochuluka, kapena mwina kuzizira kapena kutentha kwambiri.
• Zamagetsi. Mapiritsi ndi mafoni omwe amalira komanso kulira usiku wonse amasokoneza tulo. Atha kupangitsanso kuti zikhale zosatheka kuchoka kudziko lomwe likudzuka.
• Zochitika zamankhwala. Matenda ena amatha kupewa kugona tulo tofa nato. Izi zimaphatikizapo nyamakazi, kupweteka kwa msana, matenda amtima, ndi mikhalidwe monga mphumu yomwe imapangitsa kupuma kupuma. Matenda okhumudwa, kuda nkhawa, komanso kugwiritsa ntchito mankhwala osokoneza bongo kumathandizanso kuti anthu asamagone mokwanira. Mankhwala ena amasokoneza tulo.
• Kupsinjika kokhudza kugona. Pambuyo pa mausiku angapo akuponyera ndikutembenuka, kungokhala pabedi kumatha kukupangitsa kukhala ndi nkhawa komanso kudzuka, ngakhale utatopa kwambiri.

Matenda ogona

Mavuto ogona ndi chifukwa chachikulu chomwe chimapangitsa anthu ambiri kugona mokwanira. Chithandizo chingathandize nthawi zambiri.

• Kusowa tulo, kumachitika mukakhala ndi vuto logona kapena kugona usiku wonse. Ndi matenda omwe amagwiritsidwa ntchito kwambiri pogona. Kusowa tulo kumatha usiku, milungu ingapo, kapena miyezi ingapo.
• Kugonana ndi vuto lomwe limakupumitsani kupumula usiku wonse. Ngakhale simukudzuka njira yonse, tulo tobanika timasokoneza tulo tofa nato.
• Matenda a miyendo yopanda mpumulo amatha kukupangitsani kukhala maso ndi chidwi chosuntha miyendo yanu nthawi iliyonse yomwe mukupuma. Nthawi zambiri matenda amiyendo yopumula amabwera ndi nkhawa monga kuyaka, kumva kuwawa, kuyabwa, kapena kukwawa m'miyendo yanu.

Kuperewera kwa tulo kumakhudza zambiri osati kungokhalira munthu wamfupi wotseka. Kutopa kumalumikizidwa ndi ngozi zazikulu komanso zazing'ono. Kuchulukitsidwa kunadzetsa zolakwika zaumunthu kumbuyo kwa masoka akuluakulu angapo kuphatikiza kutayika kwa mafuta kwa Exxon-Valdez ndi ngozi ya nyukiliya ku Chernobyl. Kugona mokwanira kwathandizira kuwonongeka kwa ndege zambiri.

Chaka chilichonse, mpaka ngozi zagalimoto 100,000 ndi anthu 1,550 amafa chifukwa cha oyendetsa omwe atopa. Kuyendetsa koyendetsa kumalepheretsa kukhala tcheru komanso kuyankha nthawi mofanana ndi kuyendetsa mutaledzera.

Kulephera kugona kungapangitsenso kukhala kovuta kukhala otetezeka pantchito. Zitha kubweretsa zolakwika zamankhwala ndi ngozi zamakampani.

Popanda kugona mokwanira, ubongo wanu umayesetsa kuchita zinthu zofunika kwambiri. Mwina zimakuvutani kusumika maganizo kapena kukumbukira zinthu. Mutha kukhala okhumudwa ndi kukalipira anzanu ogwira nawo ntchito kapena anthu omwe mumawakonda.

Monga momwe ubongo wanu umafunira tulo kuti ubwezeretse, momwemonso thupi lanu limafunanso. Mukapanda kugona mokwanira, chiopsezo chanu chimakwera matenda angapo.

• Matenda a shuga. Thupi lanu silimayendetsa bwino magazi mukamagona mokwanira.
• Matenda a mtima. Kulephera kugona kungayambitse kuthamanga kwa magazi ndi kutupa, zinthu ziwiri zomwe zingawononge mtima wanu.
• Kunenepa kwambiri. Mukapanda kugona mokwanira, mumakonda kudya kwambiri. Zimakhalanso zovuta kukana zakudya zowonjezera shuga ndi mafuta.
• Matenda. Chitetezo cha mthupi lanu chimafuna kuti mugone kuti chizitha kulimbana ndi chimfine ndikukhala athanzi.
• Maganizo. Matenda okhumudwa komanso nkhawa nthawi zambiri zimapangitsa kuti zikhale zovuta kugona. Zitha kuipiraipira pambuyo poti mosagona usiku.

Lankhulani ndi wothandizira zaumoyo wanu ngati nthawi zambiri mumatopa masana, kapena kusowa tulo kumakhala kovuta kuchita zochitika za tsiku ndi tsiku. Pali mankhwala omwe amapezeka kuti athe kugona.

Carskadon MA, Dement WC. Kugona kwabwino kwaumunthu: mwachidule. Mu: Kryger M, Roth T, Dement WC, olemba. Mfundo ndi Zochita za Mankhwala Ogona. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2017: mutu 2.

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. Matenda ogona ndi ogona. www.cdc.gov/sleep/index.html. Idasinthidwa pa Epulo 15, 2020. Idapezeka pa Okutobala 29, 2020.

Drake CL, Wright KP. Kusintha kwa ntchito, kusinthasintha kwa ntchito, ndi jet lag. Mu: Kryger M, Roth T, Dement WC, olemba. Mfundo ndi Zochita za Mankhwala Ogona. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2017: mutu 75.

Philip P, Sagaspe P, Taillard J. Kugona mwa ogwira ntchito zonyamula. Mu: Kryger M, Roth T, Dement WC, olemba. Mfundo ndi Zochita za Mankhwala Ogona. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2017: mutu 74.

Van Dongen HPA, Balkin TJ, Hursh SR. Kuperewera kwa magwiridwe antchito nthawi yakugona komanso zotsatira zake pakugwira ntchito. Mu: Kryger M, Roth T, Dement WC, olemba. Mfundo ndi Zochita za Mankhwala Ogona. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2017: mutu 71.

• Kugona Kwathanzi
• Matenda Atulo