Kodi Mumafunikira Kuzama Kwambiri, Kuwala, ndi Kugona Tulo?

Zamkati

• Chidule
• Magawo kugona
• Gawo 1
• Gawo 2
• Gawo 3 ndi 4
• Kugona kochepa
• Kodi muyenera kugona tulo tambiri bwanji?
• Kodi muyenera kugona REM yochuluka motani
• Kodi mumafunikira kugona pang'ono bwanji?
• Kodi ana amafunikira kugona kwambiri komanso mopepuka bwanji?
• Momwe mungakulitsire tulo tofa nato
• Chifukwa chomwe mungadzuke mutatopa
• Zovuta zakusowa tulo mthupi
• Tengera kwina

Chidule

Ngati mukulandira kuchuluka kwa tulo - maola asanu ndi awiri mpaka asanu ndi anayi usiku - mukuwononga gawo limodzi mwa magawo atatu a moyo wanu mutagona.

Ngakhale kuti izi zingawoneke ngati nthawi yochuluka, malingaliro anu ndi thupi lanu ndizotanganidwa kwambiri panthawiyi, kuti mukhale opindulitsa, amphamvu, komanso athanzi mukadzuka.

Pali magawo asanu ogona omwe amasinthasintha pakati pa kuyenda kosafulumira kwa maso (NREM) ndi kuyenda kwamaso mwachangu (REM) ndikuphatikizanso kugona, kugona pang'ono, kugona pang'ono, kugona kwambiri, ndi kulota.

Akatswiri amalangiza kuti achikulire amagona pafupifupi maola 7 mpaka 9 usiku uliwonse. Kafukufuku watsopano akufuna kudziwa osati kuchuluka kwa kugona komwe mukufunikira - komanso kuchuluka kwa gawo lililonse la tulo lomwe mukufuna.

Magawo kugona

Magawo 1, 2, ndi REM amakhala ndi tulo tofa nato, pomwe 3 ndi 4 zimakhala ndi tulo tofa nato.

Gawo 1

Pakati pa gawo 1, mumayandikira kuchoka pa kukhala maso mpaka kugona. Uku ndi kuwala, kugona kwa NREM komwe sikukhala motalika kwambiri. Mutha kuyamba kumasuka ndikulota, komanso mutha kugwedezeka mukamayamba gawo 2.

Gawo 2

Gawo lachiwiri la tulo tomwe tidakali tulo tofa nato, koma mukuyamba kugona pang'ono. Kupuma kwanu ndi kugunda kwa mtima kwanu kumachepa, ndipo minofu yanu imapuma. Kutentha kwa thupi lanu kumachepa, ndipo mafunde anu aubongo sagwira ntchito kwenikweni.

Gawo 3 ndi 4

Mu gawo lachitatu, mumalowa tulo tofa nato, ndipo gawo lachinayi ndi gawo logona kwambiri. Mukamagona tulo tofa nato, kupuma kwanu, kugunda kwa mtima, kutentha thupi, ndi mafunde amafikira kwambiri. Minofu yanu imakhala yotakasuka kwambiri, ndipo ndizovuta kuti mudzuke.

Gawo 4 limadziwika kuti gawo la machiritso, pomwe kukula kwa minyewa ndi kukonza kumachitika, mahomoni ofunikira amatulutsidwa kuti achite ntchito zawo, ndipo mphamvu zamagetsi zimabwezeretsedwanso.

Kugona kochepa

Kuzungulira kwanu koyamba kwa REM usiku kumayamba pafupifupi mphindi 90 mutagona ndikupitilira mphindi 90 zilizonse. Maso anu amayenda mofulumira kumbuyo kwa zikope zanu ndipo maimidwe anu aubongo amawoneka ofanana ndi a munthu amene ali maso. Kupuma kwanu, kugunda kwa mtima, komanso kuthamanga kwa magazi kumakwera kwambiri.

Kugona kwa REM, komwe nthawi zambiri kumatchedwa gawo 5, ndipamene nthawi zambiri mumalota.

Manja ndi miyendo yanu imachita ziwalo kwakanthawi panthawiyi kuti muteteze maloto anu.

Kodi muyenera kugona tulo tambiri bwanji?

Mwa achikulire athanzi, pafupifupi kugona kwanu ndikutulo tofa nato. Chifukwa chake ngati mumagona kwa maola 8 usiku, ndi mphindi 62 mpaka 110 zokha.

Komabe, mukamakula mumafuna kugona pang'ono.

Mukamagona tulo tofa nato, ntchito zosiyanasiyana zimachitika m'maganizo ndi thupi:

• zikumbukiro zidaphatikizidwa
• kuphunzira ndi momwe zimakhalira
• kuchira kumachitika
• kuchuluka kwa shuga wamagazi ndi kagayidwe kabwino kagayidwe kake
• chitetezo cha m'thupi chimapatsidwa mphamvu
• ubongo umachotsa

Popanda tulo tofa nato, ntchitozi sizingachitike ndipo zizindikiro zakusowa tulo zimayamba.

Kumbali inayi, zikuwoneka kuti palibe chilichonse chonga tulo tofa nato.

Kodi muyenera kugona REM yochuluka motani

Ngakhale palibe mgwirizano wovomerezeka wokhudza kuchuluka kwa REM komwe muyenera kupeza, kulota kumafala kwambiri panthawiyi. Akatswiri amakhulupirira kuti kulota kumakuthandizani kuti musinthe malingaliro ndikukhazikitsa zokumbukira zina.

Kwa achikulire ambiri, REM imatenga pafupifupi nthawi yogona, ndipo izi zimawoneka ngati zathanzi nthawi yogona. Komabe, kufufuza za kugona kumadzutsa mafunso osangalatsa. Kafukufuku wina waposachedwa adati kuchuluka kwa kugona kwa REM kumatha kuphatikizidwa ndi kukhumudwa. Koma musapange kusintha kwadzidzidzi mikhalidwe yanu yogona - sizikudziwika chomwe chimayambitsa ndi zomwe zimayambitsa.

Kodi mumafunikira kugona pang'ono bwanji?

Ngakhale asayansi atulo amakhulupirira kuti kugona pang'ono ndikwabwino kwa inu, palibe zochepa zomwe mungachite. Kugona pang'ono nthawi zambiri kumakhala gawo losasintha, lomwe kumakhala kovuta kupewa ngati mukugona konse.

Kugona mokwanira nthawi zonse, komabe, kumalumikizidwa ndi kunenepa kwambiri, kukhumudwa, kupweteka, matenda amtima, komanso chiwopsezo chofa.

Kodi ana amafunikira kugona kwambiri komanso mopepuka bwanji?

Ana ndi ana amafunika kugona mokwanira kuposa achikulire. Ana amafunikira kwambiri, amakhala pafupifupi maola 16 pa 24 aliwonse akugona. Pafupifupi 50% yakugona kwawo amakhala mu gawo la REM, pomwe ena 50% amagawika pakati pa magawo 1 mpaka 4 ndi kugona kwa NREM komwe kumayenda pakati pa kuwala ndi kuzama.

Ana akamakula, kuchuluka kwa kugona komwe amafunikira kumasiyana:

• aang'ono: maola 11 mpaka 14
• ana asukulu yasukulu: maola 10 mpaka 13
• ana azaka zakusukulu: 9 mpaka maola 12
• achinyamata: 8 mpaka 10 maola

Ndikugona mokwanira komwe kumawoneka ngati kopumula, ndizotheka kuti kuwerengera, kuya, komanso REM ndiyomwe iyenera kukhala mwa achinyamata.

Ngati ali ndi vuto la kugona, kugona tulo, kapena kugona bwino, kapena ngati akugona mopitirira msinkhu wawo, ana akhoza kukhala osachedwa kupsa mtima, atha kukhala ndi mavuto ophunzirira komanso kukumbukira, kapena atha kutenga matenda.

Momwe mungakulitsire tulo tofa nato

Ngati mutagona maola 8 koma mukugwedeza usiku wonse, mwina simukugona mokwanira.

Ndizosatheka kukakamiza ubongo wanu kuti ugone tulo tofa nato, koma pali njira zingapo zomwe zawonetsa malonjezo ena pakukulitsa kuchuluka kwanu kwa tulo tofa nato. Izi zikuphatikiza:

• kuchepetsa nkhawa
• kukhazikitsa miyambo yogona ndi machitidwe
• kugwiritsa ntchito chophimba kumaso kutseka kuwala
• kuchita masewera olimbitsa thupi
• kudya chakudya chopatsa thanzi
• kumvetsera phokoso loyera kapena pinki
• kulowetsedwa kwamaganizidwe
• kusinkhasinkha

Ngakhale kuti sayansi ikadali yatsopano, pali malo angapo ogonera omwe angakuthandizeni kuwunika momwe mumagonera komanso kuwona kuchuluka kwa kuwala, REM, komanso tulo tofa nato.

Chifukwa chomwe mungadzuke mutatopa

Malinga ndi American Sleep Apnea Association, muyenera kumverera mwatsopano ndikukhala tcheru mukadzuka, koma anthu ambiri satero.

Ngati mukugona kwa maola 7 mpaka 9 usiku uliwonse, koma 10 peresenti yokha ndiyo kugona tulo tatikulu, simukupeza mphindi 90 zomwe mukufunikira ndipo mwina mutha kukhala otopa tsiku lililonse. Phunziro la kugona lingakuthandizeni kudziwa zomwe zikuchitika.

Pali zifukwa zingapo zomwe mungakonde kukambirana ndi dokotala, kuphatikizapo:

• Matenda ambiri ogona
• matenda obanika kutulo
• osagona mokwanira
• kugona kwambiri
• Matenda ena omwe amachititsa kutopa

Zovuta zakusowa tulo mthupi

Asayansi amati kugona mokwanira ndikofunika mmoyo wathanzi monganso chakudya ndi madzi. Zimakuthandizani kuti mukhale ndi moyo wabwino. Zina mwa zoyipa zakusowa tulo ndi monga:

• mavuto okumbukira
• zosintha
• chitetezo chofooka
• zovuta kulingalira
• nthawi yankho loyipa komanso chiopsezo chowonjezeka cha ngozi
• kuthamanga kwa magazi
• kunenepa
• chiopsezo cha matenda ashuga
• kugonana kotsika
• chiopsezo cha matenda a mtima
• kusalingalira bwino
• kukalamba msanga

Tengera kwina

Asayansi amavomereza kuti kugona ndi kofunikira pa thanzi, ndipo ngakhale magawo 1 mpaka 4 ndi kugona kwa REM zonse ndizofunikira, kugona tulo tofunikira ndikofunikira kwambiri pakumva kupumula ndikukhala athanzi.

Munthu wamkulu wathanzi amakhala atagona tulo tokwanira 1 mpaka 2 pa maola 8 ogona usiku. Pali njira zosiyanasiyana zodziwira ngati muli, kuyambira pa trackers anu mpaka kuphunzira tulo.

Ngati mukudzuka mutatopa pafupipafupi, ndibwino kuyankhula ndi omwe amakuthandizani.