Motani komanso Chifukwa Chake Mliri wa Coronavirus Ukusokoneza Kugona Kwanu

Zamkati

• Zotsatira za Coronavirus Tulo
• Mukukhala ndi vuto logona-ndikukhala mtulo.
• Mukuyamba Zambiri kugona.
• Mmene Mungapangire Kugona Kukhala Patsogolo—Ndipo Chifukwa Chake Muyenera Kuchitira
• Onaninso za

Pamene sitili pakati pa mliri, kugona mokwanira usiku kumakhala kovuta kale. Bungwe la National Institutes of Health (NIH) linanena kuti pafupifupi 50 mpaka 70 miliyoni a ku America ali ndi vuto la kugona kapena kudzuka.

Koma tsopano popeza miyoyo yathu yakwezedwa kwathunthu ndi vuto la COVID-19, tulo tathu tikumenya kwambiri (maloto odabwitsa, aliyense?). Kaya ndi nkhawa yokhudzidwa ndi kachilomboka kapena kupsinjika kwa kutayika kwa ntchito, pali zifukwa zambiri zomwe mwina simukugona bwino.

"Mliriwu ndi chinthu chomwe sichinachitikepo m'moyo wathu," akutero a Alcibiades J. Rodriguez, M.D., director of the NYU Langone Sleep Center. "Aliyense amayankha kupsinjika mwanjira ina. Anthu ena amadwala mutu, ena amadya, ndipo ena amakhala ndi tulo, mwachitsanzo."

Sleep Standards, nkhani yodziyimira payokha yomwe imayendetsedwa ndi akatswiri azaumoyo, yatulutsa posachedwa kafukufuku wa coronavirus ndi kugona, pomwe adafunsa anthu achikulire aku America 1,014 kuti alembe mafunso okhudza kugona kwawo kuyambira pomwe mliri wa coronavirus udayamba. Malinga ndi zotsatira zakufufuza, 76.8% ya omwe akutenga nawo mbali ati kubuka kwa coronavirus kwakhudza tulo tawo, ndipo 58% ya omwe adayankha adati amagona osachepera ola limodzi usiku uliwonse kuyerekeza ndi matendawa asanayambe.

Zotsatira za Coronavirus Tulo

Kupsinjika kwakhala kwakukulu chifukwa cha mavuto azaumoyo, maudindo apabanja, komanso mavuto azachuma, atero a Fariha Abbasi-Feinberg, MD, director of the sleep mankhwala ku Millennium Physician Group ku Fort Myers, Florida, komanso neurologist ku American Academy of Sleep Medicine board a otsogolera. Dr. "Sizodabwitsa konse kuti anthu ena apanga nkhani zakugona."

M'malo mwake, mliri wa COVID-19 wakhudza kwambiri kugona kotero kuti ofufuza ayamba kuphunzira za zotsatira zake. Melinda Jackson, Ph.D., mphunzitsi wamkulu yemwe amakhala ndi vuto la kugona ku Turner Institute for Brain and Mental Health ku Monash University ku Melbourne, Australia, akutsogolera imodzi mwa maphunziro oyamba okhudza mliri wa COVID-19 pa kugona ndi kusowa tulo. (Lowani pano kuti mutenge nawo mbali.)

"Tili ndi chidwi chofuna kudziwa momwe COVID-19 imakhudzira chikhalidwe cha anthu komanso kudzipatula pakugona, kupsinjika maganizo, komanso momwe akumvera," akutero a Jackson. "Ndife okhudzidwa kwambiri kuti timvetsetse zotsatirazi chifukwa chogwira ntchito kunyumba ndikusintha pantchito ndi zachuma. Tikuyembekeza kuti tiwone momwe mliri wa COVID-19 umakhudzira kugona ndi magwiridwe antchito m'maganizo mwa anthu, komanso ngati pali zinthu zina, monga chronotype, kulimba mtima, umunthu, ndi kusungulumwa, zomwe zingakhale zoteteza kugona, kapena zowononga, "akufotokoza motero.

Jackson akuti zotsatira zoyamba zikuwonetsa kuti pafupifupi 65 peresenti ya omwe adafunsidwa akuwonetsa kupsinjika kwapakati pazachuma. "Zikuwonekeranso kuti iwo omwe anali kale ndi vuto la matenda amisala akulimbana ndi tulo tawo tsopano, ndiye awa ndi anthu omwe tiyenera kuwalowererapo," akutero. (Zogwirizana: Zomwe ER Doc Akufuna Mukudziwa Zokhudza Kupita Kuchipatala cha Coronavirus RN)

Sikuti ndi nkhawa komanso nkhawa zokhazokha zomwe zimakupangitsani kuti mukhalebe usiku. Mliriwu wakakamiza anthu aku America - komanso mamiliyoni padziko lonse lapansi - kudzipatula, zomwe zimakhudzanso kwambiri kugona kwanu. Thandizo lazachikhalidwe ndi zeitgeber zachilengedwe (wowongolera nyimbo za circadian), koma kukhala kwaokha kumatilepheretsa kukhala kutali ndi abale athu ndi anzathu. "Kugona kwathu kwa circadian rhythm kumadalira makamaka kuwala kwa dzuwa, koma kumagwirizananso ndi mayanjano a anthu komanso nthawi ya chakudya-kotero kusokoneza izi kudzasokoneza tulo," anatero Dr. Rodriguez.

Ngakhale kuti palibe kugwirizana kwachindunji pakati pa zochitika zamagulu ndi maulendo a circadian, Dr. Abbasi-Feinberg akunena kuti pali mawotchi ena achilengedwe m'thupi, monga kudya, kuchita masewera olimbitsa thupi, ndi kumwa mankhwala, zomwe zimakhudza kayendedwe kanu ka circadian. "Mukamacheza, ndipamene mumakonda kudya ndi kumwa (ganizirani zodya chakudya chamasana ndi anzanu ogwira nawo ntchito kapena kupita kukadya ndi anzanu), koma ngati mumakhala nokha kunyumba, mumakonda kudya ndi kumwa nthawi iliyonse yomwe mukumva, zomwe zingakhudze kayimbidwe kanu ka circadian," akutero. (Onani: Kodi Maganizo Amakhudzidwe Ndi Kusokonekera Kwa Anthu Ndiotani?)

Komanso, kusawononga nthawi yochuluka panja kumatanthauza kuti mwina simukupeza kuwala kokwanira kuti muzitha kuwongolera kugona kwanu. "Ngati simukupeza kuwala kofananako nthawi yoyenera, makamaka m'mawa, ndiye kuti izi zingakhudze kukhazikitsidwa kwa wotchi yanu yamkati," akutero a Jackson.

Izi zati, nazi njira zina zomwe mliri wa coronavirus ukhoza kukusokonezani kugona - kapena bwino kapena moyipitsitsa.

Mukukhala ndi vuto logona-ndikukhala mtulo.

Ngati mukuponya ndi kugona kwambiri, simuli nokha. Kafukufuku wa Miyezo Yogona anawonetsa kuti kwa 48% ya omwe akutenga nawo mbali, nkhawa kuzungulira mliri wa coronavirus ndiye vuto lopweteka kwambiri pogona. Dr. Rodriguez anati: “Kusoŵa tulo ndi vuto losatha ndipo tingathe kuliletsa koma osachiritsika. "Izi zimatha kuyambitsa nkhawa, yomwe imalumikizana kwambiri ndi kusowa tulo. Ngakhale anthu omwe ali ndi nkhawa yatsopano atha kukhala ndi chiwonetsero cha kusowa tulo." (Nawa maupangiri angapo amomwe mungagone bwino ndi nkhawa.)

Mwinanso mumagona mosadukizadukiza komanso kugona mosadukiza nthawi ya mliriwu, akutero Dr. Rodriguez. Ndi zachilendo kudzuka pakati pausiku (aliyense amadzuka kamodzi kapena kawiri usiku uliwonse kwa masekondi angapo) chifukwa mumadutsa magawo anayi ogona mphindi 90 mpaka 120 zilizonse. Magawo awiri oyambilira (NREM1 ndi NREM2) ndi pamene mumagona mopepuka ndipo mutha kudzutsidwa mosavuta ndi kutentha m'chipinda chanu, mwachitsanzo, koma muyenera kubwerera. Imakhala vuto ngati simukugonanso. "Kulowa mu REM ndi kutuluka mu REM ndi pamene mukhoza kudzutsidwa, koma anthu ambiri sakumbukira kudzutsidwa kumeneku," akutero Dr. Abbasi-Feinberg. "Malingana ngati mudzamva bwino tsiku lotsatira, ndiye kuti kudzutsidwa kumeneku si vuto kwenikweni," akutero.

Ngati simungathe kugona, ndiye kuti muyenera kuyankhulana ndi dokotala wanu. Zomwe zingathandize kuchepetsa kudzuka ku nkhawa ya coronavirus ndikukhazikitsa njira yopumira pogona yomwe sikuphatikiza kuwonera nkhani kapena kupyola foni yanu. Kukhala ndi chidziwitso chatsopano pa nkhani za COVID-19 ndikofunikira, koma Dr. Abbasi-Feinberg akulangiza kuti tipatule nthawi yodula. "Yesetsani kupewa zamagetsi kwa mphindi 90 zapitazi musanagone ndipo zimitsani zidziwitso pazida zanu," akutero. Kafukufuku akuwonetsa kuti kuwala kwa buluu komwe kumachokera ku mafoni, ma TV, ndi makompyuta kumakhudza kwambiri kugona (ndi khungu lanu, FWIW). “Ndimalangiza kuonera nkhani kamodzi kokha kapena kaŵiri patsiku—m’maŵa ndi masana—ndi kupeŵa nkhani za usiku,” akutero Dr. Rodriguez. "Izi zikuthandizani kukonzekera kugona." :

Mukuyamba Zambiri kugona.

Ngakhale kugona pang'ono kumawoneka ngati chizolowezi panthawi ya mliri, anthu ena akugwira ma zzz ambiri. A Jackson ati zotsatira zoyambirira kuchokera ku kafukufuku wogona ku Monash University zikuwonetsa kuti anthu ena akuti akugona bwino ndi mliriwu. "Palinso ena omwe akusangalala podziwa kuti sayenera kudzuka nthawi yake tsiku lililonse ndipo akugonanso," akutero a Jackson. "M'malo mwake, anthu ena omwe ali ndi vuto la kugona kapena akuchedwa kugona nthawi yayitali amakhala akugona bwino, popeza kuti nthawi yayitali kuti apite kusukulu kapena pantchito," akufotokoza a Jackson. (Kuchedwa kugona tulo vuto ndi chizungulire chakumaso komwe kugona kwanu kumachedwa maola awiri kapena kupitilira momwe mumagonera, zomwe zimakupangitsani kuti mugone kenako ndikudzuka pambuyo pake, malinga ndi The Mayo Clinic.)

Dr. Abbasi-Feinberg akuti odwala ake ena akugona mokwanira chifukwa safunikanso kutuluka pabedi m'mawa ndikupita kuofesi. "Nthawi zambiri ndimayendera patelefoni, odwala amandiuza kuti akuwonjezera ola limodzi kapena awiri, ndipo amavomereza kuti atsitsimutsidwa komanso atcheru," akutero.

Pano pali vuto: Anthu ena atha kudikirira nthawi ina akudziwa kuti akhoza kugona mochulukirapo, koma zimangopangitsa kuti kubwereranso m'chizoloŵezi kukhale kovuta. Dr. Rodriguez anati: "Yesetsani kuti nthawi zonse muzigona mofanana, pozindikira zomwe zikusowa." "Muyenera kuyeserera kugona mokwanira, komwe kumakhala maola asanu ndi awiri mpaka asanu ndi anayi usiku. Ndi maola asanu ndi awiri, anthu ambiri amatha kugwira ntchito pa 90-95 peresenti yamphamvu zathu," akutero.

Dr. Abbasi-Feinberg akulangizanso kumamatira ku ndondomeko ya kugona nthawi zonse kuti thupi lanu likhale logwira ntchito bwino. "Tonsefe tili ndi wotchi yamkati mwachilengedwe ndipo machitidwe athu amagwira ntchito bwino ngati tikhala tikugwirizana ndi nyimbo yathu ya circadian. Ino ndi nthawi yabwino yogwiritsira ntchito zizolowezi zanu zogona ndikukhazikitsa ndondomeko zamtsogolo," akutero. Ponena za kugona pang'ono, Dr. Abbasi-Feinberg akuti ndibwino kugona pang'ono bola sikukulepheretsani kugona usiku. Ziyeneranso kukhala zazifupi-mphindi 20 pamwamba.

Kumbali inayi, ngati mukugona mokwanira usiku koma mukumatopa kwambiri tsiku lotsatira, Dr. Abbasi-Feinberg akuti itha kukhala mbendera yofiira ya matenda ogona kapena matenda, monga vuto la chithokomiro. “Munthu akakhala ndi mpata wogona ndipo akupeza mokwanira, ayenera kukhala wotsitsimula,” akufotokoza motero. "Ngati satero, ndipamene china chake chikuchitika. Pali masiku ena omwe ungamveke kuti watopa pang'ono utagona usiku, koma ngati nthawi zonse umakhala wotopa kwambiri, ndiye kuti uyenera kuyesedwa." Ndizotheka kuti mwina ndi vuto la kugona tulo, chomwe ndi chimodzi mwazomwe zimayambitsa kugona ndi kutopa. Amanenanso kuti munthawi yovutayi kwambiri, pamakhala zovuta zambiri, ndipo anthu ena omwe ali ndi nkhawa amatha kumva kutopa kwambiri.

Mmene Mungapangire Kugona Kukhala Patsogolo—Ndipo Chifukwa Chake Muyenera Kuchitira

Kaya mukukumana ndi vuto lakutseka kapena ayi, chinthu chabwino kwambiri chomwe mungachite kuti mugone pa mliriwu ndikutsatira chizolowezi chomwe chimakupatsani mwayi wopeza maola asanu ndi awiri kapena asanu ndi anayi a nthawi yabwino. Ndipo ichi ndichifukwa chake muyenera kutero: "Kafukufuku wambiri wasonyeza phindu la kugona tulo tokwanira kwa chitetezo cha mthupi. Ma cytokines ena amalumikizidwa ndi NREM, aka kugona kosafulumira kwa maso," akutero Dr. Rodriguez. "Cytokines ndi zinthu zomwe zimapangitsa kuti chitetezo cha mthupi chitetezeke ndipo chingakhudzidwe ndi kugona," akufotokoza. Munthawi yachitatu yogona ya NREM, yomwe imadziwikanso kuti kugona pang'onopang'ono, kafukufuku akuwonetsa kuti mahomoni okula kwambiri, monga prolactin - omwe amathandizira chitetezo chamthupi - amatulutsidwa ndipo milingo ya cortisol imachepa, ndikupanga malo abwino oti ma cell amthupi ateteze ma virus , akutero Dr. Abbasi-Feinberg. Gawo ili la tulo ndilonso pamene thupi lanu limalowa m'malo obwezeretsa kuchira ndikukonzanso. (Ndipo izi zimaphatikizapo kukonzanso minofu pambuyo polimbitsa thupi.)

Kuphatikiza apo, ma cytokines amapangidwa ndikumamasulidwa tulo, choncho mukapanda kusinira mokwanira, thupi lanu limapanga ma cytokines ochepa, omwe atha kukuikani pachiwopsezo cha matenda, malinga ndi National Sleep Foundation. Ichi ndichifukwa chake mumakonda kudwala chimfine ndikumadwala kwakanthawi mukakhala kuti simugona. "Tonse takhala tikumva tulo tikamadwala," akutero Dr. Abbasi-Feinberg. "Chifukwa chiyani? Zili choncho kuti pamene tikulimbana ndi matenda, kugona kungakhale njira yachilengedwe yolola thupi lathu kuthandizira kulimbana ndi matenda."

Kugona ndikofunikanso kuti mukhale osangalala komanso kuti muchepetse matenda amisala. Anthu omwe ali ndi vuto la kusowa tulo amatha kudwala matenda ovutika maganizo kuwirikiza ka 10 ndipo amakhala ndi mwayi wokhala ndi nkhawa zachipatala ka 17 kuposa omwe amagona bwinobwino. (Zokhudzana: Momwe Chithandizo Chazidziwitso Chazizindikiro "Chinachiritsira" Tulo Langa)

Apa, akatswiri akugawana njira zina zomwe mungayambitsire kununkhiza bwino usikuuno.

Dzukani ndikugona nthawi yomweyo tsiku lililonse. Kukhala ndi chizoloŵezi chogona tulo kudzakuthandizani kuti mukhalebe osangalala pamene zinthu zina simungathe kuzilamulira. Kuphatikiza apo, kugona ndi kudzuka nthawi yofananira m'mawa uliwonse ndi usiku kudzakuthandizani kumamatira kumayendedwe anu ozungulira, omwe angakuthandizeni kuti mukhale opindulitsa masana. (Onani: Ma Ubwino Onse Ogwira Ntchito Mmawa) Zimathandiza kupanga chikumbutso pafoni yanu kuti mudziwe nthawi yoyambira kuyatsa zamagetsi ndikutsikira kuma PJ ena. Mukadzuka m'mawa m'mawa, Dr. Rodriguez akulangiza kuti muyende panja kuti mukhale ndi kuwala kowonjezereka komanso kufinya muzochita zolimbitsa thupi (ophunzitsa ndi ma studio akupereka matani ochita masewera olimbitsa thupi pakali pano). Monga kuyatsa injini yamagalimoto, izi zithandizira kuti thupi ndi malingaliro anu zitsitsimutsidwe tsikulo.

Chepetsani mowa ndi caffeine. Musalole kuti Zoom yanu ikhale yosayembekezereka — pambuyo pake, kafukufuku akuwonetsa kuti vino wambiri atha kupondereza tulo tating'onoting'ono ta melatonin. "Kumwa mowa mochedwa kwambiri usiku kumatha kupangitsa kugona tulo kenako kutopa tsiku lotsatiralo. Kenako iweyo umakwanitsa kugona tulo masana, ndipo zimabweretsa bwalo loipali," akutero Dr. Rodriguez. Pewani kupitiliza kumwa khofi wanu watsopano wa Dalgona posamwa mowa wa tiyi kapena khofi maola asanu ndi limodzi kapena asanu ndi atatu asanagone, atero Dr. Abbasi-Feinberg. Kumbukirani, tiyi kapena tiyi kapena khofi sikuti imangokhala mu khofi chabe - imakhalanso mu chokoleti, tiyi, ndi soda, nawonso.

Osamagwira ntchito pabedi. Kugwira ntchito kunyumba kumakhala kovuta panthawiyi, ndipo ngakhale izi zikutanthauza kuti muyenera kugwira ntchito m'chipinda chanu, muyenera kupewa kugona pabedi. Dr. Abbasi-Feinberg anati: "Ngakhale 'ofesi' ili m'chipinda chanu, ikani malo osiyana. Muzipumula pafupipafupi kuti mudzuke ndikuyenda."

Kupanikizika musanagone. Dr. Abbasi-Feinberg amatsata kusinkhasinkha motsogozedwa kudzera pamapulogalamu pafoni yake. "Ngakhale nthawi zambiri ndimati kupewa zamagetsi pafupi ndi nthawi yogona, pali njira zokonzekera zida zanu kuti zichepetse kuwala kuti tigwiritse ntchito ukadaulo uwu kutithandiza kugona," akutero. Kumvera nyimbo zotonthoza kapena ma podcast kungathandizenso.

Khalani okoma mtima kwa inu nokha. Sikuti aliyense ayenera kutuluka mu mliri womwe wapangidwowu. Palibe vuto kuvomereza kuti ino ndi nthawi yovuta ... kwa aliyense, kuphatikiza inu. Osakulungidwa muzochita zatsopano, makanema ophika, ndi zolimbitsa thupi zomwe anzanu akutumiza pa Instagram. "Izi ndizabwino kwa iwo, koma zimawonjezera nkhawa kwa omwe akuvutika," akutero Dr. Abbasi-Feinberg. "Sitiyenera kutuluka mu mliriwu 'kuposa kale.' Tiyeni tituluke tili athanzi momwe tingathere ndipo izi zikuphatikizanso thanzi lamthupi komanso lamaganizidwe. "

Khalani ogwirizana. Chifukwa choti mumakhala kutali, sizitanthauza kuti muyenera kupewa kulumikizana ndi achibale komanso anzanu. Lowani nawo kalasi yolimbitsa thupi ya Zoom ndipo fufuzani pafupipafupi ndi okondedwa. Kukhala kwaokha kumeneku kungathandize thanzi lanu komanso maubale anu. Kuyanjana kwachiyanjano kudzakulimbikitsani, ndipo, kukuthandizani kugona. "Pali kuwala kumapeto kwa ngalandeyo, chifukwa chake timangoyenera kuyesa kutulutsa zabwino tsiku lililonse ndikuyang'ana zomwe tingachite pano ndi pano," akutero a Jackson.

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