Kusagona Mwinanso Sikungakupheni, Koma Zinthu Zikhala Zoyipa

Zamkati

• Zochepa bwanji ndizochepa kwambiri?
• Zomwe zimachitika?
• Tsiku limodzi
• Masiku 1.5
• Masiku awiri
• Masiku atatu
• Oposa masiku atatu
• Nanga bwanji kugona kwambiri?
• Kupeza sing'anga wosangalala
• Malangizo ogona
• Ingogwiritsani ntchito chipinda chanu chogona
• Pangani chipinda chanu chogona momasuka momwe mungathere
• Kusagwirizana ndichinsinsi
• Ntchito ingathandize
• Mfundo yofunika

Kuvutika usiku wopanda tulo kumatha kukupangitsani kumva kuti ndinu owola. Mutha kuponya ndi kutembenuka, kulephera kukhala bwino, kapena kungogona mosaganiza pomwe ubongo wanu ukuyenda mopanda kupumula kuchokera ku lingaliro lina kupita ku lina.

Kutopa ndi kutaya tulo kumatha kukhala ndi zotsatira zambiri, koma ndizosowa kwambiri kufa chifukwa chosowa tulo. Izi zati, kugwira ntchito mopanda kugona kungapangitse ngozi yanu yochita ngozi mukuyendetsa galimoto kapena kuchita zinthu zomwe zingakhale zoopsa.

Zochepa bwanji ndizochepa kwambiri?

Kugona pang'ono kuposa momwe mumafunira usiku umodzi kapena iwiri kumatha kubweretsa tsiku lopanda pake, lopanda zipatso, koma nthawi zambiri silimakupweteketsani kwambiri.

Koma mukamagona tulo pafupipafupi, mumayamba kuwona zovuta zina zosafunikira msanga. Kusagona ola limodzi kapena awiri ochepera kuposa momwe mungafunire kumathandizira:

• pang'onopang'ono zochita nthawi
• amasintha malingaliro
• chiopsezo chachikulu chodwala
• kukulitsa zizindikilo zaumoyo

Nanga bwanji kugona usiku wonse osagona? Kapena kupitilira apo?

Mwinamwake mwakoka usiku wonse kapena awiri kale. Mwinamwake mudagona usiku wonse kuti mumalize kumaliza komaliza bajeti kapena kumaliza maphunziro anu.

Ngati ndinu kholo, mwina mwakhala mukukumana nawo kangapo usiku osagona - ndipo mwina mumakhala ndi mawu ochepa osankha za nthano yoti kuthana ndi tulo tovuta kumakhala kosavuta pakapita nthawi.

Zomwe zimachitika?

Thupi lanu limafuna kugona kuti ligwire ntchito, ndipo kupitako sikumangomva kusasangalatsa, kumatha kukhalanso ndi zovuta zina.

Kuperewera usiku umodzi wogona sikungakhale kovuta kwambiri, koma muyamba kuwona zovuta zina. Mukakhala kuti mulibe, zotsatira zake zimakhala zowopsa kwambiri.

Umu ndi momwe thupi limayankhira mukakhala maso kwa:

Tsiku limodzi

Kukhala maso kwa maola 24 kumakukhudzani mofanana ndi kuledzera.

Kafukufuku wochokera ku 2010 akuwonetsa kuti kukhala kwa maola 20 mpaka 25 kumakhudza kuyang'ana kwanu ndi magwiridwe antchito anu monga kukhala ndi mulingo wa mowa (BAC) wa 0,0%. M'malo ambiri, mumawerengedwa kuti mwaledzera mwalamulo mukakhala ndi BAC ya 0,08%.

Mosakayikira, mudzafuna kupewa kuyendetsa galimoto kapena kuchita zinthu zomwe zingakhale zosatetezeka ngati mwakhala tsiku lonse usiku ndi usana.

Kusagona usiku kumatha kukhala ndi zovuta zina, nawonso.

Mutha kuwona zinthu monga:

• Kugona masana
• chifunga
• amasintha malingaliro, monga kupindika kapena kupsa mtima pang'ono kuposa masiku onse
• kuvuta kulingalira kapena kupanga zisankho
• kunjenjemera, kugwedezeka, kapena minofu yolimba
• kuvuta kuwona kapena kumva

Masiku 1.5

Pambuyo maola 36 osagona, mudzayamba kuzindikira zovuta kwambiri paumoyo ndi magwiridwe antchito.

Kusokonezeka kwakanthawi kwakanthawi kanthawi kokwanira kugona kumapangitsa kuti thupi lanu likhale ndi nkhawa. Poyankha, zimakulitsa kupanga kwa cortisol (mahomoni opsinjika).

Kusamvana kwa mahomoni kumatha kukhudza momwe thupi lanu limagwirira ntchito komanso momwe amagwirira ntchito. Mutha kuwona kusintha kwakusintha kwamalingaliro anu ndi njala, kupsinjika kowonjezeka, kapena kuzizira ndikusintha kwakuthupi kwa thupi lanu.

Kudya kwa mpweya kwa thupi lanu kumatha kutsika mukakhala maso kwa nthawi yayitali iyi.

Zotsatira zina za kugona kwa maola 36 ndi izi:

• kukumbukira kosavuta
• kuchepa mphamvu ndi chidwi
• kuchepa kwa chidwi kapena kulephera kutchera khutu
• zovuta zazidziwitso, kuphatikiza zovuta ndi kulingalira kapena kupanga zisankho
• kutopa kwambiri ndi kugona
• kulephera kuyankhula bwino kapena kupeza mawu oyenera

Masiku awiri

Mukapanda kugona kwa maola 48, zinthu zimayamba kukhala zomvetsa chisoni. Mutha kuyenderera tsikulo, kumverera kuti kuli chifunga kapena kusakhudzidwa kwathunthu ndi zomwe zikuchitika.

Zotsatira zakusowa tulo nthawi zambiri zimaipiraipira. Mutha kupezako zovuta kwambiri kusinkhasinkha kapena kukumbukira zinthu. Muthanso kuwona kuwonjezeka kwakukwiya kapena kusinthasintha.

Zotsatira zakusowa tulo m'thupi lanu zimakulanso pambuyo pa masiku awiri. Izi zitha kuwonjezera mwayi wanu wodwala popeza chitetezo chamthupi chanu sichingalimbane ndi matenda monga momwe zimakhalira.

Kukhala maso kumakhalanso kovuta kwambiri.

Pambuyo masiku awiri athunthu osagona, anthu nthawi zambiri amayamba kukumana ndi zomwe zimadziwika kuti microsleep. Tulo tating'onoting'ono tomwe timachitika mukamazindikira pang'ono, kwanthawi iliyonse kuyambira masekondi pang'ono mpaka theka la miniti. Simukuzindikira zomwe zikuchitika mpaka mukafika, koma mwina mudzadzutsidwanso ndi chisokonezo komanso grogginess.

Masiku atatu

Ngati mwatha masiku atatu osagona, zinthu zatsala pang'ono kudabwitsa.

Mwayi wake, simudzatha kuganizira zambiri kupatula kugona. Mwinanso mudzakhala ovuta kuyang'ana zokambirana, ntchito yanu, ngakhale malingaliro anu. Ngakhale zinthu zazing'ono, monga kudzuka kuti mufufuze china chake, zingawoneke zovuta kuzilingalira.

Pamodzi ndi kutopa kotereku, mungaone kuti mtima wanu ukugunda kwambiri kuposa masiku onse.

Mwinanso mudzawona kusintha kwa malingaliro kapena mavuto ndi kuwongolera kwamaganizidwe. Si zachilendo kumva kukhumudwa, kuda nkhawa, kapena kukhumudwa mutagona masiku angapo.

Kupanda kugona kwa nthawi yayitali kungakhudzenso momwe mumaonera zenizeni, zomwe zitha:

• chifukwa zopeka ndi kuyerekezera zinthu m'maganizo
• kukupangitsani kukhulupirira kuti zolakwika ndizowona
• yambitsani zomwe zimatchedwa chipewa chodabwitsa, chomwe chimachitika mukamapanikizika pamutu panu

Oposa masiku atatu

Kunena momveka bwino, kugona popanda masiku atatu kapena kupitilira apo ndi kowopsa.

Zotsatira zomwe zatchulidwa pamwambazi zidzangowonjezereka. Muyenera kuti mudzayamba kuwona zilubwelubwe pafupipafupi ndikuwonjezeka kwa paranoia. Pambuyo pake, zizindikilo za psychosis zimatha kuyambitsa kusagwirizana ndi chowonadi.

Chiwopsezo chanu chochita ngozi mukuyendetsa galimoto kapena mukuchita chilichonse chomwe chingakhale chowopsa chidzawonjezeka kwambiri mukamakumana ndi ma micros sleep ambiri. Ngati patha masiku opitilira 3 ndipo simukugona, ndibwino kuti muwone omwe akukuthandizani nthawi yomweyo.

Pambuyo pake, ubongo wanu uyamba kusiya kugwira ntchito moyenera, zomwe zimatha kubweretsa kulephera kwa ziwalo ndipo, nthawi zina, kumwalira. Kuphatikiza apo, chiopsezo chanu chokhala ndi ngozi zakuthambo.

Nanga bwanji kugona kwambiri?

Pakadali pano, takhazikitsa zinthu ziwiri: Kugona ndikofunikira, ndipo kusagona kumapeto kumatha kuyambitsa zovuta zina zoyipa.

Koma mwina zingakudabwitseni kukudziwani bwino angathe khalani ndi chinthu chabwino chambiri. Ngakhale kugona kwambiri nthawi zambiri sikuwopseza moyo, kumalumikizidwa ndi kuchuluka kwa anthu omwalira.

Kugona mopitirira muyeso kungayambitsenso:

• kuwonongeka kwazidziwitso, kuphatikiza zovuta zakulingalira ndi kuyankhula
• kusinza masana
• ulesi kapena mphamvu zochepa
• kupweteka mutu
• kukhumudwa kapena kukhumudwa
• kuvuta kugona kapena kugona

Kafukufuku wa 2014 wa akulu 24,671 adapeza umboni wolumikiza kugona kuposa maola 10 usiku, kapena kugona nthawi yayitali, kukhumudwa ndi kunenepa kwambiri. Kugona motalikirako kumalumikizidwanso ndi kuthamanga kwa magazi komanso mtundu wa 2 shuga.

Kupeza sing'anga wosangalala

Akatswiri apanga malingaliro ena okuthandizani kudziwa kuchuluka kwa kugona komwe mukufuna. Kuyandikira kuchuluka kotereku usiku kumatha kupewa mavuto obwera chifukwa chogona komanso kukuthandizani kukhala ndi thanzi labwino.

Akuluakulu ambiri amafunika kugona pakati pa 7 ndi 9 maola usiku uliwonse. Nthawi yanu yabwino yogona imadalira pazinthu zingapo, kuphatikiza zaka ndi jenda. Okalamba amatha kugona pang'ono, ndipo azimayi amathanso kugona pang'ono.

Onani chowerengera chathu chogona kuti mudziwe bwino kuchuluka kwa kugona komwe mumafunikira usiku uliwonse.

Malangizo ogona

Ngati nthawi zambiri mumakhala ndi mavuto ogona mokwanira, zitha kuthandiza kuwona momwe mumagonera.

Malangizo awa atha kukuthandizani kuti mupeze zambiri - komanso bwino - kugona:

Ingogwiritsani ntchito chipinda chanu chogona

Chipinda chanu chogona chikhale chopatulika. Kulepheretsa zochitika zogona kugona, kugonana, ndipo mwina kuwerenga pang'ono musanagone kungakuthandizireni kuti mupumule mukalowa m'chipinda chanu. Izi zimakuthandizani kukonzekera kugona.

Pewani kugwira ntchito, kugwiritsa ntchito foni yanu, kapena kuwonera TV kuchipinda chanu, chifukwa izi zimatha kukudzutsani kumbuyo.

Pangani chipinda chanu chogona momasuka momwe mungathere

Malo ogona otonthoza angakuthandizeni kugona mosavuta. Tsatirani malangizo awa:

• Sungani chipinda chanu kuti muzigona bwino.
• Ikani mabulangete anu kuti athe kuchotsedwa mosavuta ndikuwonjezeredwa ngati pakufunika kutero.
• Sankhani matiresi omasuka ndi mapilo, koma pewani kusokoneza bedi ndi mapilo.
• Mangani makatani kapena khungu loletsa kuwala kuti mulephere kuyatsa.
• Gwiritsani ntchito fan ya phokoso loyera ngati mumakhala m'nyumba kapena muli ndi anzanu okhala ndi phokoso.
• Sungani masheya abwino ndi zofunda.

Kusagwirizana ndichinsinsi

Mwina simungatero zosowa kupita kukagona molawirira kumapeto kwa sabata, kapena nthawi ina iliyonse yomwe simuyenera kudzuka nthawi inayake, koma kudzuka nthawi yosamvetseka kumatha kutaya nthawi yanu yamkati.

Ngati mutagona mochedwa usiku wina koma mukudzuka m'mawa, mwina mungakonzekere kugona pang'ono. Izi nthawi zina zimathandiza, koma kugona kungasokoneze zinthu kwambiri: Gonani mochedwa kwambiri masana, ndipo simudzagona nthawi yake usiku womwewo, mwina.

Kuti mugone bwino, yesetsani kugona nthawi yofananira usiku uliwonse ndikudzuka nthawi yofananira m'mawa uliwonse, ngakhale simukugona khalani nawo kuti.

Ntchito ingathandize

Kuchita masewera olimbitsa thupi kumatha kukutopetsani, choncho zitha kuwoneka zomveka kuganiza kuti kuchita masewera olimbitsa thupi kokwanira kumatha kugona bwino.

Zingatheke. Kugona bwino ndi chimodzi mwazinthu zabwino zomwe munthu amachita nthawi zonse zolimbitsa thupi. Ngati mukuvutika kugona, komabe, onetsetsani kuti mwachita zolimbitsa thupi kwa maola ochepa musanagone.

Kuchita masewera olimbitsa thupi mochedwa kwambiri patsiku kumatha kukutopetsani komanso kukupangitsani kukhala ogalamuka.

Mukufuna malangizo ena? Nazi zina 17 zokuthandizani kugona (ndi kukhala pamenepo).

Mfundo yofunika

Kuperewera kwa usiku umodzi kapena iwiri sikungakupheni, koma kumatha kuchita zambiri pa thanzi lanu komanso kuthekera kwanu kugwira ntchito masana.

Chifukwa kugona mokwanira ndi gawo lofunikira la thanzi labwino, ndibwino kuti mulankhule ndi omwe amakuthandizani ngati mutapitilizabe kugona, ngakhale kuti mavutowa amakhala ogona pang'ono kapena zopitilira muyeso.

Crystal Raypole adagwirapo ntchito ngati wolemba komanso mkonzi wa GoodTherapy. Magawo ake achidwi akuphatikiza zilankhulo ndi mabuku aku Asia, kumasulira kwachijapani, kuphika, sayansi yachilengedwe, chiyembekezo chogonana, komanso thanzi lamaganizidwe. Makamaka, akudzipereka kuthandiza kuchepetsa manyazi pazokhudza matenda amisala.