Kukalamba kumasintha tulo

Kugona nthawi zambiri kumachitika magawo angapo. Nthawi yogona imaphatikizapo:

• Nthawi zopanda kuwala komanso kugona tulo tofa nato
• Nthawi zina zolota mwachangu (kugona kwa REM)

Kuzungulira kwa kugona kumabwerezedwa kangapo usiku.

ZINTHU ZOKalamba ZASINTHA

Magonedwe amasintha mukamakula. Anthu ambiri amawona kuti ukalamba umawapangitsa kukhala ndi nthawi yovuta kugona. Amadzuka nthawi zambiri usiku komanso m'mawa kwambiri.

Nthawi yonse yogona imakhala yofanana kapena imachepa pang'ono (maola 6.5 mpaka 7 usiku). Kungakhale kovuta kugona ndipo mutha kukhala nthawi yayitali pabedi. Kusintha pakati pa kugona ndi kudzuka nthawi zambiri kumakhala kwadzidzidzi, komwe kumapangitsa achikulire kumverera ngati akugona mopepuka kuposa pomwe anali achichepere.

Nthawi yocheperako imakhala mu tulo tofa nato, timalota. Okalamba amadzuka pafupifupi katatu kapena kanayi usiku uliwonse. Amadziwanso bwino za kukhala maso.

Okalamba amadzuka pafupipafupi chifukwa samakhala nthawi yayitali akugona tulo tofa nato. Zina mwazifukwa zimaphatikizapo kufuna kudzuka ndi kukodza (nocturia), kuda nkhawa, kusapeza bwino kapena kupweteka kwamatenda ataliatali.

ZOTSATIRA ZOSINTHA

Kuvutika kugona ndi vuto losasangalatsa. Kusowa tulo kwanthawi yayitali ndi komwe kumayambitsa ngozi zapamsewu komanso kukhumudwa. Chifukwa chakuti achikulire amagona mopepuka ndipo amadzuka pafupipafupi, amatha kumva kuti alibe tulo ngakhale nthawi yawo yonse yogona sinasinthe.

Kugona mokwanira kumatha kudzetsa chisokonezo ndikusintha kwamaganizidwe. Imachiritsidwa, komabe. Mutha kuchepetsa zizindikilo mukamagona mokwanira.

Mavuto akugona ndichizindikiro chofala cha kukhumudwa. Onani wothandizira zaumoyo kuti muwone ngati kuvutika maganizo kapena matenda ena akukhudza kugona kwanu.

MAVUTO OKHALA

• Kusowa tulo ndi vuto limodzi mwa mavuto omwe anthu okalamba amakhala nawo.
• Matenda ena ogona, monga matenda amiyendo yopumula, narcolepsy, kapena hypersomnia amathanso kuchitika.
• Kugonana, komwe kupuma kumayima kwakanthawi pogona, kumatha kubweretsa zovuta zazikulu.

KUPewETSA

Anthu okalamba amayankha mosiyana ndi mankhwala kuposa momwe achinyamata amachitira. Ndikofunika kwambiri kukambirana ndi wothandizira musanamwe mankhwala ogona. Ngati ndi kotheka, pewani mankhwala ogona. Komabe, mankhwala ochepetsa nkhawa amatha kukhala othandiza ngati kukhumudwa kumakhudza kugona kwanu. Mankhwala ena opatsirana pogonana samayambitsa mavuto omwewo monga mankhwala ogona.

Nthawi zina, antihistamine yofatsa imagwira ntchito bwino kuposa mapiritsi ogwiritsira ntchito kuti athetse vuto la kugona kwakanthawi. Komabe, akatswiri ambiri azaumoyo samalimbikitsa mitundu iyi ya mankhwala kwa okalamba.

Gwiritsani ntchito mankhwala ogona (monga zolpidem, zaleplon, kapena benzodiazepines) pokhapokha momwe angakulimbikitsireni, komanso kwa kanthawi kochepa. Ena mwa mankhwalawa amatha kubweretsa kudalira (kufuna kumwa mankhwalawa kuti agwire ntchito) kapena kuledzera (kugwiritsa ntchito mokakamiza ngakhale mutakumana ndi zovuta). Zina mwa mankhwalawa zimakula mthupi lanu. Mutha kukhala ndi zotulukapo zowopsa monga kusokonezeka, delirium, ndi kugwa ngati mungazitenge kwa nthawi yayitali.

Mutha kuchitapo kanthu zokuthandizani kugona:

• Chakudya chochepa chogona musanagone chingakhale chothandiza. Anthu ambiri amawona kuti mkaka wofunda umawonjezera tulo, chifukwa umakhala ndi amino acid wachilengedwe.
• Pewani zotsekemera monga caffeine (yomwe imapezeka mu khofi, tiyi, zakumwa za cola, ndi chokoleti) kwa maola atatu kapena anayi musanagone.
• Osagona masana.
• Muzichita masewera olimbitsa thupi nthawi zonse tsiku lililonse, koma osati mkati mwa maola atatu musanagone.
• Pewani zosangalatsa zambiri, monga mapulogalamu achiwawa pa TV kapena masewera apakompyuta, musanagone. Yesetsani kugwiritsa ntchito njira zopuma musanagone.
• Osamaonera TV kapena kugwiritsa ntchito kompyuta, foni, kapena piritsi m'chipinda chogona.
• Yesetsani kugona nthawi yomweyo usiku uliwonse ndikudzuka nthawi yomweyo m'mawa uliwonse.
• Gwiritsani ntchito bedi pogona kapena kugonana.
• Pewani fodya, makamaka musanagone.
• Funsani omwe akukuthandizani ngati mankhwala omwe mumamwa angakhudze kugona kwanu.

Ngati simungagone pakadutsa mphindi 20, dzukani pabedi ndikuchita zina mwakachetechete, monga kuwerenga kapena kumvera nyimbo.

Mukakhala ndi tulo, bwererani pabedi ndikuyesanso. Ngati mukulephera kugona mu mphindi 20, bwerezaninso ndondomekoyi.

Kumwa mowa musanagone kungakupangitseni kugona. Komabe, ndibwino kupewa mowa, chifukwa amatha kukupangitsani kudzuka usiku.

NKHANI ZOKHUDZA

• Kukalamba kumasintha kwamanjenje
• Kusowa tulo

• Njira zogonera achinyamata ndi achikulire

Barczi SR, Teodorescu MC. Psychiatric ndi comorbidities azachipatala ndi zovuta zamankhwala kwa okalamba. Mu: Kryger M, Roth T, Dement WC, olemba. Mfundo ndi Zochita za Mankhwala Ogona. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2017: mutu 151.

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.

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.

Walston JD. Zolemba zofananira zamankhwala zakukalamba. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: mutu 22.