Kodi Mukufuna Kudziwa Chiyani Zokhudza Kugona Kwathanzi?

Zamkati

• Kumvetsetsa kugona kwabwino
• Kodi mumafuna kugona kwambiri?
• Malangizo ndi tulo
• Khazikitsani chizolowezi chogona
• Thamangitsani Fido kutuluka mchipinda
• Dulani tiyi kapena khofi
• Ikani foni yanu pansi
• Nenani ayi pogona ndi usiku
• Mfundo yofunika
• Matenda ogona
• Kugonana
• Kugona ziwalo
• Kugona ndi kusowa tulo
• Mitundu
• Chithandizo
• Mfundo yofunika
• Kulephera kugona
• Nkhani zokumbukira
• Chitetezo chofooka
• Kuchepetsa libido
• Mavuto amtima
• Kulemera
• Mfundo yofunika
• Kugona kumapindulitsa
• Chithandizo chogona
• Mapiritsi ogona
• Zothandizira zogona
• Chithandizo
• Mafuta ofunikira
• Matenda
• Kusinkhasinkha motsogozedwa
• Mfundo yofunika
• Nthawi yogona
• Kuda nkhawa
• Mahomoni ogona
• Kugona pang'ono
• Tengera kwina

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kumvetsetsa kugona kwabwino

M'dziko lamakono lofulumira, kugona tulo tabwino kwakhala chinthu chosangalatsa. Zatsika pamndandanda wazomwe timayika patsogolo pantchito, ntchito zapakhomo, nthawi yocheza, komanso zosangalatsa.

Komabe, kugona sikuyenera kukhala kwapamwamba. Ndikofunikira pamoyo wanu wamthupi komanso wamaganizidwe monga chakudya ndi madzi.

Kufunika kwa thupi kugona ndi gawo latsopano lofufuzira. Asayansi akuyang'ana zomwe zimachitika ndi thupi munthu akagona komanso chifukwa chake njira yomweyi ndiyofunika kwambiri. Tikudziwa kuti kugona ndikofunikira kuti:

• sungani ntchito zofunikira mthupi
• kubwezeretsa mphamvu
• konzani minofu ya minofu
• lolani ubongo kuti ukonze zatsopano

Tikudziwanso zomwe zimachitika thupi likagona mokwanira. Kusagona mokwanira kumatha kubweretsa zovuta zingapo zamaganizidwe amthupi, kuphatikizapo kufooketsa kuthekera kwanu:

• ganizirani bwino
• yang'anani
• chitani
• kudziletsa

Izi zitha kubweretsa mavuto akulu pantchito komanso kunyumba.

Kulephera kugona mokwanira kwawonetsedwa kuti kumawonjezera chiopsezo cha matenda monga matenda ashuga, matenda amtima, kunenepa kwambiri, komanso kukhumudwa. Zingasokonezenso chitetezo chanu cha mthupi, kuchepetsa mphamvu ya thupi lanu yolimbana ndi matenda ndi matenda.

Kodi mumafuna kugona kwambiri?

Zizolowezi zathu zogona - ndi tulo timasowa - zimasintha tikamakula.

Malinga ndi malingaliro ochokera ku National Sleep Foundation, muyenera kukhala ndi cholinga chopeza kuchuluka kwa tulo tomwe tawalemba pansipa:

Ana aang'ono amakhala ndi zosowa zazikulu zakugona. Ana ambiri amakwaniritsa zolinga zawo za kugona mothandizidwa ndi naps.

Zinthu zina zimakhudza kugona mokwanira komwe mungafune. Chibadwa chimatha kudziwa kutalika kwa nthawi yomwe mumagona. Majini anu amathanso kuthandizira momwe mumayankhira kutulo tulo.

Momwemonso, kugona komwe mumapeza mukamagwira Zzz ndichinthu chomwe chimapangitsa kuti mugone mokwanira usiku uliwonse. Anthu omwe amagona bwino osadzuka angafunike kugona pang'ono kuposa anthu omwe amadzuka pafupipafupi kapena amavutika kugona.

Munthu aliyense ali ndi zosowa zapadera za kugona. Phunzirani zambiri pazomwe zimatsimikizira zanu - komanso momwe mungakhalire otseka.

Malangizo ndi tulo

Kugona mokwanira kumatha kubweretsera thupi lanu (ndi ubongo wanu) kuti mukhale ndi nthawi yopuma, yayitali, komanso yobwezeretsa. Nazi malingaliro ochepa olimbikitsira kugona ndi nthawi yogona:

Khazikitsani chizolowezi chogona

Kukhala ndi nthawi yogona nthawi zonse ndikumamatira kumatha kuphunzitsa thupi lako kuti ugone bwino. Tsatirani ndandanda ngakhale kumapeto kwa sabata, tchuthi, ndi tchuthi.

Thamangitsani Fido kutuluka mchipinda

Mutha kukonda kugona ndi abale anu osakhazikika, koma kafukufuku akuwonetsa kuti eni ziweto omwe amalola kuti ziweto zawo zigone nawo amakhala ndi tulo tambiri komanso kugona pang'ono.

Dulani tiyi kapena khofi

Ngakhale mutangomwa masana, cholimbikitsacho chimatha kukulepheretsani kuti muzitseka usiku.

Musadye zakudya kapena zakumwa zomwe zili ndi caffeine nthawi isanakwane masana. Izi zikuphatikiza:

• tiyi
• zakumwa zozizilitsa kukhosi
• chokoleti

Ikani foni yanu pansi

Lumbirani kuti mudzachotsa zamagetsi zilizonse ola limodzi musanagone. Kuwala kowala kumatha kulimbikitsa ubongo wanu, zomwe zingapangitse kugona kukhala kovuta kwambiri.

Nenani ayi pogona ndi usiku

Ngati mumamwa vinyo mukuwonera TV, ndi nthawi yoti musiye chizolowezichi. Izi ndichifukwa choti mowa umasokoneza maubongo anu komanso magonedwe achilengedwe.

Ngakhale mutagona usiku wonse, simudzuka ndikupumula.

Mfundo yofunika

Kugona bwino ndikukhazikitsa zizolowezi zabwino. Pezani zidule zambiri ndi maupangiri apa.

Matenda ogona

Matenda atulo ndi zinthu zomwe zimakulepheretsani kugona bwino pafupipafupi. Kusokonezeka kwakanthawi kogona monga jet lag, kupsinjika, komanso kukhala ndi zochita zambiri kungasokoneze tulo tanu. Komabe, ngati kugona kwanu kumasokonezedwa pafupipafupi, mwina ndi chizindikiro cha matenda ogona.

Pali zovuta zingapo zogona tulo:

• Kusowa tulo ndi chikhalidwe chodziwika ndi vuto la kugona, vuto logona tulo, kapena zonse ziwiri.
• Kugonana ndi kusokonezeka kwa tulo komwe kumachitika pamene njira yanu yapaulendo imatsekedwa mobwerezabwereza mukamagona.
• Kugonana zimaphatikizapo "kugona tulo masana," komwe kumadziwika ndikudzidzimutsa tulo kapena kugona tulo osachenjeza.
• Matenda amiyendo yopanda mpumulo (RLS) ndikumverera kuti muyenera kusuntha miyendo yanu nthawi zonse, ngakhale mutagona.
• Ma Parasomnias ndi zizolowezi kapena mayendedwe achilendo atagona, monga maloto olota komanso kugona tulo.

Kugona ndikofunikira monga kuchuluka kwa tulo.

Anthu ambiri omwe ali ndi vuto la tulo amagona kwa nthawi yokwanira koma safika patali mokwanira kuti azimva kupumula komanso kutsitsimutsidwa m'mawa. Kudzuka pafupipafupi usiku kumatha kukulepheretsani kuti mufike kumagawo ovuta kwambiri ogona.

Matenda atulo atha kukhala chizindikiro cha matenda. Werengani za momwe matendawa amapezeka ndi kuthandizira.

Kugonana

Matenda obanika kutulo ndi matenda omwe anthu ambiri amagona. Zimachitika pamene minofu kumbuyo kwa khosi lanu imamasuka ndikuchepetsa kapena kutseka njira yolowera. Ndi minofu yomwe imatseka njira yolowera mumlengalenga, sungalowe mpweya ndipo mpweya sungatuluke.

Mukamapuma tulo, mumapuma mobwerezabwereza mukamagona. Mudzadzuka mwachidule kuti mupitirize kupuma kwanu, ngakhale simukudziwa.

Kugona kwakanthawi kumatha kubweretsa zizindikilo monga:

• kugona kwambiri masana
• kukuwa
• kusowa tulo
• kusowa tulo
• pakamwa pouma
• mutu

Ngati sanalandire chithandizo, kugona tulo kumatha kubweretsa zovuta kwakanthawi komanso mavuto azaumoyo monga matenda amtima, kukumbukira kukumbukira, matenda ashuga, ndi kuthamanga kwa magazi.

Ngati matenda obanika kutulo ndi ofatsa, dokotala wanu angakuuzeni kusintha kwa moyo wanu. Izi zikuphatikiza:

• kuonda
• kusiya kusuta
• kuchiza chifuwa cha m'mphuno

Pazigawo zochepa kapena zovuta, dokotala wanu akhoza kukupatsani makina oyendetsa ndege (CPAP) mosalekeza. Chipangizochi chimatulutsa mpweya nthawi zonse kudzera mu chigoba chovala pakamwa panu ndi mphuno. Mpweya uwu umasunga njira kuti zisatseke mukamagona.

Ngati mankhwalawa sali opambana, dokotala wanu angaganize opaleshoni kuti achotse kapena kuchepetsa minofu yomwe imatseka mumsewu wanu. Dokotala wanu angaganizirenso opaleshoni ya nsagwada. Njirayi imasunthira nsagwada zanu mokwanira kuti mpweya uzitha kuyenda kuseri kwa lilime lanu ndi mkamwa mofewa.

Ngati matenda obanika kutulo sakuchiritsidwa, angayambitse mavuto azachipatala. Phunzirani za zotsatira za matenda obanika kutulo komanso chifukwa chake ndikofunikira kuti mupeze chithandizo.

Kugona ziwalo

Kufooka kwa tulo kumayambitsa kuchepa kwa minyewa komanso kugwira ntchito kwakanthawi. Zimapezeka munthawiyo musanagone. Zikhozanso kuchitika pamene mukuyesera kudzuka.

Tulo tofa nato ndi chimodzi mwazomwe zimasokoneza tulo kwambiri. akuti 7 peresenti ya anthu atha kukhala nazo.

Zizindikiro zakufa tulo zimaphatikizapo kulephera kusuntha ziwalo, thupi, kapena mutu wanu pamene mukuyesera kugona kapena kudzuka. Ndime izi zitha kutenga masekondi angapo kapena mphindi zingapo.

Kufooka kwa tulo kulibe chifukwa chimodzi chodziwika. M'malo mwake, nthawi zambiri amalingaliridwa ngati zovuta zamikhalidwe ina.

Mwachitsanzo, anthu omwe ali ndi vuto la tulo tofa narcolepsy amatha kukhala ndi tulo tofa nato. Zina mwazovuta monga matenda amisala komanso kugona mokwanira zimatha kutenga nawo gawo, monganso kugwiritsa ntchito mankhwala osokoneza bongo.

Chithandizo cha matenda opuwala makamaka cholinga chake ndi kuthana ndi vutoli kapena vuto lomwe lingayambitse kutayika kwa minofu poyamba.

Mwachitsanzo, madokotala amatha kupereka mankhwala opatsirana kwa anthu omwe ali ndi tulo tofa nato chifukwa cha matenda ena amisala, monga matenda amisala.

Mutha kupewetsa magawo ena ofoola tulo.Dziwani njira zodzitetezera, komanso chithandizo chazovuta zakugona izi.

Kugona ndi kusowa tulo

Kusowa tulo ndiko vuto lofala kwambiri la kugona. Pafupifupi gawo limodzi mwa atatu mwa achikulire amakhulupirira kuti amakhala ndi vuto la kugona. Mpaka 10% ali ndi zizindikilo zowopsa kuti apezeke ndi vuto la kugona.

Mukakhala ndi vuto la kugona, mumatha kuvutika kugona kapena kugona. Zitha kukupangitsanso kuti mudzuke m'mawa kwambiri kapena kukulepheretsani kumva kutsitsimutsidwa mutagona.

Mitundu

Kusowa tulo kwakanthawi kumatha kuyambitsidwa ndi zochitika m'moyo, kuphatikizapo kupsinjika, kuvulala, kapena kukhala ndi pakati. Kusintha kwa zizolowezi zanu zatsiku ndi tsiku, monga kuyamba ntchito ndi maola omwe si achikhalidwe, amathanso kubweretsa kugona kwakanthawi.

Kusowa tulo, komabe, kumatha kukhala chifukwa cha vuto linalake kapena vuto. Izi zikuphatikiza:

• kunenepa kwambiri
• kupweteka kwa msana
• kupweteka kwa bondo
• nkhawa kapena kukhumudwa
• kusamba
• Kugwiritsa ntchito mankhwala molakwika

Chithandizo

Mankhwala ochiritsira kusowa tulo ndi awa:

• Chidziwitso chamakhalidwe othandizira (CBT). Mudzagwira ntchito ndi othandizira kuti athetse mavuto azovuta zamaganizidwe, monga nkhawa kapena kukhumudwa.
• Kugona maphunziro aukhondo. Katswiri wogona adzagwira nanu ntchito kukhazikitsa njira zabwino zogonera.
• Chithandizo cha zovuta. Dokotala wanu adzazindikira vuto lomwe lingayambitse vuto lanu la kugona ndikufunafuna kuchiza matenda onsewa.
• Mankhwala. Kwa kanthawi kochepa, mankhwala ena ogona amathandizira kuchepetsa zizindikiritso za tulo.
• Zosintha m'moyo. Kusintha ndandanda yanu ya tsiku ndi tsiku ndi zochita zanu kungapindulitsenso. Izi zikuphatikizapo kupewa caffeine ndi masewera olimbitsa thupi pafupi ndi nthawi yogona.

Mfundo yofunika

Cholinga chachikulu cha chithandizo cha kusowa tulo ndikukuthandizani kuti mugone mosavuta. Cholinga chachiwiri ndikuthandizira kuthana ndi zomwe zimayambitsa kapena zomwe zikukulepheretsani kugona. Pezani zonse zomwe mukufuna kudziwa za matendawa.

Kulephera kugona

Ngakhale kufunika kwa kugona, khalani ochepera maola 7 usiku. Akuluakulu a ku America ali ndi mavuto ogona.

Kusagona mokwanira kumakhudza thanzi lanu. Mukapanda kugona mokwanira, mavuto anu azaumoyo amatha kukulirakulira.

Kusagona nthawi yayitali kumatha kuyambitsa mavuto osiyanasiyana:

Nkhani zokumbukira

Mukamagona, ubongo wanu umachotsa zikwangwani ndi mapuloteni omwe amapangidwa masana. Popanda kugona mokwanira, zikwangwani izi ndi mapuloteni atha kutsalira.

Popita nthawi, izi zimatha kusokoneza momwe mumapangira ndikukumbukira zatsopano, komanso momwe mumapangira zokumbukila kwakanthawi.

Chitetezo chofooka

Ngati simugona mokwanira, chitetezo cha mthupi lanu sichitha kulimbana ndi mabakiteriya ndi ma virus, kuphatikizapo chimfine ndi chimfine.

Kuchepetsa libido

Anthu omwe amasowa tulo amathanso kukhala ndi vuto locheperako chifukwa chotsika kwa testosterone.

Mavuto amtima

Matenda a mtima, kuthamanga kwa magazi, ndi matenda ena amtima amapezeka kwambiri kwa anthu omwe sagona tulo tofa nato.

Kulemera

Kafukufuku akuwonetsa kuti kusagona mokwanira kumakupangitsa kuti uzilakalaka zakudya zamafuta ambiri, zamafuta ambiri. Kuphatikiza apo, mankhwala omwe ali muubongo wanu omwe nthawi zambiri amakuwuzani kuti musiye kudya siothandiza ngati simugona mokwanira. Izi zingakupangitseni kunenepa.

Mfundo yofunika

Ganizirani za thupi lopanda tulo ngati galimoto itayala tayala. Galimoto ikuyenda, koma ikuyenda pang'onopang'ono ndi kuthekera pang'ono komanso mphamvu zochepa. Mukamayendetsa motere motere, m'pamenenso mumawononga galimoto.

Kuphatikiza pa zovuta zazikulu zathanzi, kusowa tulo kumathandizanso kusakhazikika bwino ndikuwonjezera ngozi zanu pangozi. Pitirizani kuwerenga za zotsatira za kusowa tulo.

Kugona kumapindulitsa

Kugona bwino kumatha kupewa zinthu zazifupi monga kutopa komanso kusokonezeka. Zitha kupewanso mavuto azaumoyo okhalitsa.

Phindu la kugona bwino ndi monga:

• Kuchepetsa kutupa. Kugona tulo kumatha kubweretsa kutupa mthupi lanu lonse, zomwe zimapangitsa kuti maselo ndi minofu ziwonongeke. Kutupa kwanthawi yayitali kumatha kubweretsa matenda monga matenda opatsirana am'mimba (IBD).
• Kulimbitsa bwino. Anthu omwe amagona mokwanira amakhala opindulitsa ndipo amakhala ndi magwiridwe antchito, kukumbukira, komanso kusinkhasinkha kuposa anthu omwe sagona tulo nthawi zonse.
• Kudya ma calories ochepa. Kugona ndi kusowa tulo kumakwiyitsa mankhwala omwe amachititsa kuti munthu akhale ndi chilakolako chofuna kudya. Izi zitha kukupangitsani kudya mopitilira muyeso ndipo mwina kunenepa, chifukwa chake kugona mokwanira kumatha kuthandiza.
• Kuchepetsa chiopsezo cha matenda amtima ndi sitiroko. Kusagona bwino kumawonjezera chiopsezo chanu chamatenda amtima monga matenda amtima, kuthamanga kwa magazi, ndi sitiroko. Kugona mokwanira kumachepetsa chiopsezo chanu.
• Kuchepetsa chiopsezo cha kukhumudwa. Kugona kosakwanira kapena kosakwanira kumawonjezera chiopsezo chanu cha kupsinjika, nkhawa, ndi mavuto ena azaumoyo. Kuphatikiza apo, mwa anthu omwe adapezeka kuti ali ndi vuto lodana ndi kugona mokwanira.

Kugona tulo tofa nato ndi zambiri kuposa kupewa zikwama zomwe zili pamaso panu. Dziwani zifukwa zina zisanu kuti mugone bwino.

Chithandizo chogona

Mavuto ogona kwakanthawi kochepa sangasowe chithandizo chamankhwala kuchipatala. Kusintha kwa moyo kapena zosankha za pa-counter (OTC) zitha kukhala zokwanira.

Kusokonezeka kwa tulo kosatha kumafunikira dongosolo lamankhwala la dokotala.

Mtundu wa chithandizo chogona chomwe mumagwiritsa ntchito chimadalira pazinthu zingapo:

• chomwe chimayambitsa kusokonezeka kwanu tulo
• mtundu wa zosokoneza zomwe mukukumana nazo
• mwakhala mukuchita nawo nthawi yayitali bwanji

Njira zamankhwala zamavuto osagona nthawi zambiri zimaphatikizapo kuphatikiza kusintha kwa moyo ndi chithandizo chamankhwala. Dokotala wanu akhoza kukuthandizani kuzindikira ngati chithandizo chofunikira kwambiri, monga opaleshoni, chikufunika.

Mapiritsi ogona

Mapiritsi ogona atha kukhala othandiza kwambiri kwa anthu omwe ali ndi mavuto akanthawi kochepa, monga jet lag kapena kupsinjika. Mankhwalawa adapangidwa kuti akuthandizeni kugona kapena kugona.

Komabe, atha kukhala ndi zotsatirapo zoyipa ngati agwiritsidwa ntchito kwakanthawi, kuphatikiza chiopsezo chodalira.

Mapiritsi wamba ogona a OTC amathandizira kuwongolera kugona kwanu ndikuchepetsa kwa antihistamines. Mankhwalawa ndi awa:

• diphenhydramine (Benadryl, PM Wachiwiri)
• doxylamine imathandizira (Unisom)

Mapiritsi ogona amtundu wambiri amayambitsanso mavuto. Ndicho chifukwa chake muyenera kugwira ntchito limodzi ndi dokotala ndikuzigwiritsa ntchito pokhapokha ngati mukufunikira.

Mankhwalawa ndi awa:

• chisangalalo (Rozerem)
• temazepam (Kubwezeretsa)
• zaleplon (Sonata)
• zolpidem (Ambien)
• zolpidem yowonjezera (Ambien CR)

Zothandizira zogona

Anthu ena omwe ali ndi vuto la kugona angafune kusiya kumwa mankhwala ndikugwiritsa ntchito njira zina zothandizira kuti atseke. Izi zikuphatikiza:

• Melatonin: Melatonin ndi hormone yomwe imathandizira kuwongolera tulo-kugona kwa thupi lanu. Ipezeka ngati chowonjezera pazakudya.
• Valerian: Valerian ndi chithandizo china chachilengedwe chogona. Amachotsedwa mu chomera ndikugulitsidwa ngati chowonjezera cha zakudya. Komabe, kafukufuku wazotsatira zake zakusowa tulo sikokwanira.
• Lavenda: Lavender aromatherapy imagwiritsidwa ntchito ngati chithandizo chogona. Zotulutsa za duwa lofiirira zitha kugwiritsidwa ntchito ngati chowonjezera.

Ochita kafukufuku akupitiliza kufunafuna njira zonse zachilengedwe zophunzitsira kugona. Dziwani zina zowonjezera zisanu ndi chimodzi zogona.

Chithandizo

CBT imawerengedwa kuti ndi njira yoyamba yothandizira ena kugona, kuphatikizapo kusowa tulo.

Ngati mukuvutika kugona ndi kugona, kuyankhula ndi wothandizira kungakuthandizeni. Awiriwa mugwirira ntchito limodzi kuti muzindikire ndikuwongolera malingaliro kapena malingaliro omwe angakulepheretseni kugona mokwanira.

Mafuta ofunikira

Mitundu itatu yamafuta ofunikira akuwonetsa lonjezo lothana ndi mavuto ogona:

• Lavenda. Fungo lokhazika mtima pansi limagwiritsidwa ntchito pazinthu zosiyanasiyana zomwe zimalimbikitsa kugona. Kafukufuku akuwonetsanso kuti imatha kuthandizira dongosolo lanu lamanjenje, kulimbikitsa kugona kwabwino komanso kobwezeretsa chifukwa.
• Mafuta a sage ochepa. Clary sage mafuta amathanso kuwonjezera kupumula, komwe kumatha kulimbikitsa kugona.
• Kugona kumagwirizana. Kuphatikizana kwamafuta ofunikira, opangidwa kuti akalimbikitse kugona, amapezekanso. Kuphatikizana kumeneku nthawi zambiri kumakhala mafuta monga lavender, spruce, ndi chamomile, onse omwe amakhala ndi zotsitsimula.

Mafuta awa adaphunziridwa kuti amuthandize kugona. Onani zomwe kafukufukuyu akunena, ndikuwona ngati mafuta ofunikira ndi oyenera.

Matenda

Ndi kutsirikidwa, mutha kuphunzira kupumula thupi lanu ndi malingaliro anu pokonzekera kugona. Hypnosis imagwiritsidwanso ntchito kuchepetsa kupweteka komanso kuchepetsa zizindikilo zaumoyo zomwe zingalepheretse kugona mokwanira, matenda opweteka am'mimba (IBS).

Katswiri wophunzitsa zamatsenga amagwiritsa ntchito malangizo amawu kukuthandizani kuti mupumule kwambiri ndikuwunika. Wothandizirayo atha kukuthandizani kuti muphunzire kuyankha pamaganizidwe kapena malingaliro omwe amapangitsa kugona kukhala kosavuta komanso kobwezeretsa.

Ndikuti kutsirikidwa kumatha kukulitsa nthawi yomwe mumakhala mtulo tofa nato. Izi zimatha kugona bwino ndikulola kuti mupumule.

Kusinkhasinkha motsogozedwa

Kusinkhasinkha ndizochita zokhazika mtima pansi pamalingaliro kapena cholinga, monga kuchepetsa kupsinjika kapena kupumula.

Anthu atsopano posinkhasinkha atha kuwona kuti mchitidwewu umawathandiza kuphunzira kupumula ndikupuma. Zotsatira zake, kugona kumatha kukhala kosavuta komanso kupumula.

Kusinkhasinkha komwe kumatsogozedwa kumachitika ndi akatswiri, othandizira, kapena akatswiri ena ophunzitsidwa bwino. Malangizowa atha kupezeka pamatepi kapena ma podcast, mapulogalamu, kapena makanema. Muthanso kutenga maphunziro kuchokera kwa aphunzitsi.

Mfundo yofunika

Vuto lililonse la kugona limafunikira chithandizo chosiyanasiyana. Dziwani zambiri zamavuto akugona apa.

Nthawi yogona

Pali mitundu iwiri ikuluikulu yogona: kugona mofulumira m'maso (REM) komanso kugona kosakhala kwa REM. Mukamagona, mumalowa mtulo wosakhala wa REM. Izi zimatsatiridwa ndi kanthawi kochepa ka kugona kwa REM. Kuzungulira kumapitilira usiku wonse.

Kugona kwa non-REM kumagawika magawo anayi kuyambira kogona pang'ono mpaka kugona tulo tofa nato. Gawo lirilonse limakhala ndi zochitika zosiyanasiyana zamthupi. Mwachitsanzo, mu gawo loyamba, maubongo anu amayamba kuchepa, kukuthandizani kuti musamayambe kugona.

Mumalowa gawo lachisanu la kugona, kapena kugona kwa REM, pafupifupi mphindi 90 mutagona. Apa ndiye pomwe mumalota.

Maso anu amayenda uku ndi uku, kugunda kwa mtima wanu kumabwereranso kumtunda, ndipo mutha kudwala ziwalo.

Gawo la REM limatenga nthawi yayitali nthawi iliyonse yogona. Magawo a REM amayamba mwachidule, koma pambuyo pake magawo a REM amatha mpaka ola limodzi. Pafupifupi, wamkulu amapeza magawo 5 mpaka 6 REM usiku uliwonse.

Magawo onse ogona ndiofunikira, koma kugona tulo tofa nato ndi REM ndikofunikira kwambiri. Ntchito zofunika zobwezeretsa tulo zimachitika panthawiyo. Dziwani zomwe zimachitika mukamagona, ndipo mupeze chifukwa chake kuli kofunika kugona mokwanira maulendo angapo usiku uliwonse.

Kuda nkhawa

Mukudziwa bwino momwe nkhawa imatha kukhalira ndi tulo. Ngati munagonapo ndi ntchito zosamalizika za tsikulo zikuyenda pamutu panu, ndiye kuti ubale pakati pa ziwirizi ndiwowonekera.

Kupsinjika ndi nkhawa zimayambitsa ngozi pazovuta zambiri zakugona komanso kusokonezeka, kuphatikizapo kugona tulo. Kuda nkhawa kumatha kukupangitsani kukhala ovuta kugona, komanso kukutetezani kuti musamagone mokwanira.

Momwemonso, anthu omwe amakhala ndi vuto la kugona nthawi zambiri amatha kukhala ndi nkhawa chifukwa chotsatira. Nthawi yogona ingayambitse nkhawa zambiri ndikuopa kuti mupeza tulo tina tosauka usiku. Ndikokwanira kukukhazikitsani kuti mupumule madzulo osagwedezeka ndikutembenuka.

Ngati nkhawa yanu imakhudza kugona kwanu nthawi zina, kusintha kwa moyo wanu kumatha kusokoneza.

Kuyenda pang'ono tsiku ndi tsiku kumatha kukuthandizani kugona, monganso momwe mungatengere ola musanagone "ndikuchotsa zamagetsi zonse kapena kulemba mndandanda wazomwe zikuyenda pamutu panu.

Ngati mavuto anu ogona amakhala osatha, ndi nthawi yoti mukalankhule ndi dokotala wanu. Amatha kupereka malingaliro othandizira chithandizo chogona, monga zothandizira kugona ndi CBT.

Mahomoni ogona

Mahomoni melatonin amapangidwa mwachilengedwe ndi thupi lanu. Zimathandiza kuuza thupi lanu kuti lichepetseko madzulo ndikukonzekera kugona. Ndicho chifukwa chake nthawi zambiri amatchedwa "hormone yogona."

Ngakhale melatonin siyomwe imayambitsa kugona tokha, imakhudza kayendedwe kabwino ka thupi lanu. Nyimbo iyi imakuuzani nthawi yoti mudzuke, kudya, ndi kugona.

Mwachitsanzo, thupi lanu likamazindikira kuti tsiku likuyamba kuda, limapanga melatonin yambiri kuti ikonzekereni nthawi yogona. Dzuwa likatuluka ndipo thupi lanu limamva kuwala, limatseka kupanga melatonin kuti muthe kudzuka.

OTC melatonin zowonjezera zimapezekanso. Ngati mukukumana ndi vuto la kugona kapena kusowa tulo, ganizirani zowonjezera. Amatha kukulitsa mahomoni anu kuti thupi lanu libwerere kuzolowera momwe amagonera.

Kumbukirani kuti zotsatirapo za mankhwala ndizotheka. Kungakhale kwanzeru kukambirana zotenga melatonin ndi dokotala musanayambe.

Kuphatikiza pakulimbikitsa kugona mokwanira, melatonin imathanso kuchepetsa kutentha pa chifuwa komanso zizindikiritso zamatenda. Dziwani zabwino zina za melatonin.

Kugona pang'ono

Ana amafunika kugona mokwanira masiku awo oyambirira. Komabe, akazungulira miyezi inayi, kugona kwawo kumatha kupita kumapeto.

Izi zimadziwika kuti kugona kwa miyezi 4. Ndi zachilendo komanso zosakhalitsa, koma zimatha kukhala zokhumudwitsa kwa makolo komanso mwana.

Munthawi imeneyi, makanda akukula ndikuphunzira zambiri za malo owazungulira. Izi zitha kubweretsa kusintha kwa magonedwe awo. Mwana wanu akhoza kudzuka usiku ndikukana kubwerera kukagona.

Zizindikiro za kugona tulo ndi izi:

• kukangana
• osagona pang'ono masana
• osagona usiku

Ngati mwana wanu akukumana ndi zizindikilo monga kutentha thupi, madzi m'mphuno, kapena kukhumudwa m'mimba, atha kudwala.

Mutha kuthana ndi vuto la kugona poyesa kupereka malo ogulitsira mwana wanu kuti agwiritse ntchito mphamvu zawo zonse komanso maluso atsopano. Lolani kuchitapo kanthu kambiri ndi nthawi yofufuza.

Muthanso kuonetsetsa kuti mwana wanu wadyetsedwa bwino. Ana omwe akumenya zikuluzikulu zatsopano kapena akufufuza mozungulira malo awo akhoza kusokonezedwa komanso kusadya. Mimba yokwanira imatha kuwathandiza kugona nthawi yayitali.

Komanso, onetsetsani kuti zipinda zawo zogona zikhale mdima momwe zingathere. Chipinda chamdima chingawawonetsere kuti agonenso akagalamuka. Kuwala, komabe, kumatha kuwalimbikitsa, kuwalimbikitsa kuti adzuke. Pezani malangizo ena othandizira kuthana ndi kugona kwa miyezi inayi.

Tengera kwina

Kwa ena, kugona kumabwera mwachibadwa monga kuphethira kapena kupuma. Kwa ena, kugona mokwanira ndimavuto akulu omwe amafunikira kusintha kwa moyo wawo kapena kuchitapo kanthu pazachipatala.

Pali zifukwa zambiri zamavuto ogona, kuyambira kupsinjika kwakanthawi kochepa mpaka zovuta zazikulu, zakanthawi kogona. Ngati muli ndi vuto losagona mokwanira, lankhulani ndi dokotala kuti mupeze yankho.

Ganizirani mankhwala awa pamavuto ofala ogona:

• Mapiritsi ogona, kuphatikiza diphenhydramine (Benadryl, Aleve PM) ndi doxylamine succinate (Unisom)
• Zothandizira zogona, kuphatikizapo melatonin, valerian, ndi zowonjezera lavender
• Mafuta ofunikira, kuphatikiza tchire, lavender, ndi kuphatikiza tulo

Kimberly Holland ndi wolemba zaumoyo, wamakhalidwe abwino, komanso wolemba chakudya komanso mkonzi ku Birmingham, Alabama. Kuphatikiza pa Healthline, ntchito yake yawonekeranso ku Cooking Light / CookingLight.com, EatingWell.com, Health / Health.com, CoastalLiving.com, Sharecare, LifeScript, RealAge, RedShift / Autodesk, ndi malo ena ogulitsira mayiko ndi zigawo. Popanda kukonza mabuku ndi zovala zake ndi utoto, Holland amakonda kusewera ndi zida zatsopano zakhitchini, kudyetsa abwenzi ake mayesero ake onse ophika, ndikulemba pa Instagram.