Kuchiza Kusowa Tulo

Zamkati

• Mankhwala osowa tulo
• Zothandizira pogona
• Zothandizira pakagona pakauntala
• Moyo wathanzi umasintha
• Osasuta
• Samalani zomwe mumamwa
• Chitani masewera olimbitsa thupi
• Muzidya zakudya zopatsa thanzi
• Njira zochiritsira
• Njira zopumulira
• Chidziwitso chamakhalidwe
• Kuletsa kugona
• Mankhwala owala
• Lankhulani ndi dokotala wanu

Pali njira zambiri zochiritsira kusowa tulo zomwe zilipo. Zizolowezi zabwino zogona komanso chakudya chopatsa thanzi zitha kuthana ndi vuto la kusowa tulo. Chithandizo chamakhalidwe kapena mankhwala angafunike nthawi zina.

Ndikofunika kudziwa ngati vuto kapena vuto lazachipatala likuyambitsa kugona kwanu. Nthawi zina tulo timakhala tomwe timakhala tapanikizika kapena mavuto ena am'maganizo kapena amthupi omwe amafunikira chithandizo chosiyana. Nthawi zambiri, magonedwe amabwereranso mwakale ngati izi zathandizidwa bwino.

Mankhwala osowa tulo

Dokotala wanu akhoza kutembenukira kumankhwala pamene kusintha kwa moyo wanu komanso njira zochiritsira sizikuthandizani kugona kwanu. Madokotala samalimbikitsa kawirikawiri kudalira mapiritsi ogona kwa milungu ingapo, popeza mankhwalawa amatha kukhala osokoneza bongo. Lankhulani ndi dokotala wanu za dongosolo lamankhwala ngati muli ndi vuto la kugona.

Mtundu wa mankhwala ndi mlingo zimadalira zizindikiro zanu komanso mbiri yazachipatala. Komanso, dokotala wanu adziwe ngati mukukumana ndi zizindikiro za kukhumudwa. Izi zikhoza kukhala muzu wa kusowa tulo kwanu ndipo zidzafuna mitundu ina ya chithandizo.

Zothandizira pogona

Mankhwala omwe munthu amapatsidwa chifukwa chogona amatha kuphatikizira mankhwala opatsirana pogonana, opewetsa nkhawa, komanso mankhwala osokoneza bongo. Madokotala samalimbikitsa kumwa mapiritsi ogona kwa milungu yopitilira 2 mpaka 3, chifukwa amatha kukhala chizolowezi. Mlingowu ndi kutalika kwake kudzasiyana kutengera matenda anu, mbiri yazachipatala, komanso momwe ziliri pano.

Zina mwa mankhwala odziwika bwino ogona ogona ndi awa:

• Mpho Regalo (Lunesta)
• chisangalalo (Rozerem)
• trazodone (Chidole)
• zaleplon (Sonata)
• zolpidem (Ambien)
• doxepin (Silenor)
• estazolam (Prosom)
• triazolam (Halcion)
• suvorexant (Belsomra)

Kafukufuku wasonyeza kuti mankhwala othandizira kugona ndi othandiza pa:

• kufupikitsa nthawi yomwe timagona
• kuonjezera kutalika kwa kugona
• kuchepetsa kuchuluka kwa nthawi zomwe munthu amadzuka
• kukonza kugona kwathunthu

Mankhwala ogona ogwiritsidwa ntchito nthawi zina amakhala ndi zovuta. Zotsatira zoyipa nthawi zambiri zimadziwika kwambiri kwa achikulire. Izi zingaphatikizepo:

• kusinza mopitirira muyeso
• kuganiza molakwika
• kuyendayenda usiku
• kubvutika
• mavuto moyenera

Nthawi zambiri, mankhwalawa amatha kuyambitsa zotsatirazi:

• thupi lawo siligwirizana
• kutupa nkhope
• machitidwe osazolowereka, monga kuyendetsa galimoto, kuphika, kapena kudya mtulo

Lankhulani ndi dokotala nthawi yomweyo za zovuta zilizonse zomwe mumakumana nazo.

Zothandizira pakagona pakauntala

Anthu ambiri amakonda kugwiritsa ntchito mankhwala osagwiritsira ntchito mankhwala ogona, monga antihistamines, kuti athetse tulo.

Ma antihistamine amathanso kuchepetsa kugona komanso kuyambitsa zovuta zina, monga:

• kusinza masana
• pakamwa pouma
• kusawona bwino

Ngakhale si mankhwala, anthu amagwiritsanso ntchito melatonin ngati chithandizo chogona. Melatonin ndizowonjezera zakudya zomwe zimapezeka m'masitolo ambiri.

Moyo wathanzi umasintha

Nthawi zambiri, kusintha moyo wanu kumatha kuchiritsa kugona. Mungafune kuyesa ena mwa malingaliro awa:

• Pita ukagone ukatopa.
• Gwiritsani ntchito chipinda chanu chogona komanso kugona. Zochita zomwe zimalimbikitsa ubongo, monga kuwonera TV, kuwerenga, kapena kudya, ziyenera kuchitika kunja kwa chipinda chogona.
• Yesetsani kugona ndi kudzuka nthawi yofanana tsiku lililonse.
• Kuchepetsa zovuta pamoyo wanu zomwe zikusokoneza tulo tanu.

Mwinanso mungafune kuphatikiza zosintha zina pamoyo wanu, monga zotsatirazi.

Osasuta

Ngati mumasuta, yesetsani kusiya. Nikotini ndichopatsa mphamvu chomwe chimayambitsa kugona tulo. Komanso, kusuta kumatha kubweretsa ku:

• kuthamanga kwa magazi
• matenda a mtima
• kukwapula
• khansa

Ngati mukuvutika kusiya, funsani omwe amakuthandizani pa zaumoyo za mapulogalamu osuta kapena zinthu zina kuti zikuthandizeni kusiya.

Samalani zomwe mumamwa

Pewani kumwa mowa mopitirira muyeso. Mowa ndiwowonjezera womwe ungayambitse kugona koyambirira, koma umatha kusokoneza magawo akuya ogona omwe amalola thupi lanu kupumula kwathunthu. Kumwa mowa mwauchidakwa kwanthawi yayitali kungayambitsenso kuthamanga kwa magazi, kulephera kwa mtima, ndi sitiroko.

Zakumwa za khofi monga khofi ndi zakumwa zozizilitsa kukhosi ndizomwe zimalimbikitsa kupewa. Kafukufuku wofalitsidwa mu Journal of Clinical Sleep Medicine adapeza kuti mamiligalamu 400 (mg) a caffeine omwe amamwa maola 6 asanagone atha kusokoneza tulo tanu.

Kuti muwone, kapu ya 8-ounce ya khofi wofiyidwa ili ndi 96 mg wa caffeine. Ofufuzawa amalimbikitsa kuti mupewe tiyi kapena tiyi kapena khofi osachepera maola 6 musanagone.

Kumwa madzi amadzimadzi ochuluka musanagone kungasokoneze tulo ndi maulendo obwereza usiku kupita kusamba.

Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kwa mphindi 20 mpaka 30 tsiku lililonse kumalimbikitsa kugona tulo tabwino. Ngakhale simukuwona zotsatira zachangu, pitirizani kuzichita.

Ofufuza mu kafukufuku wa 2013 adasanthula azimayi 11 omwe ali ndi vuto losowa tulo ndipo apeza kuti kuchita masewera olimbitsa thupi tsiku limodzi sikutanthauza kuti omwe adzawatenge nawo gawo adzagona bwino usiku womwewo. Komabe, kuchita masewera olimbitsa thupi pafupipafupi miyezi inayi kudawathandiza kuti agone mokwanira komanso kuti azigona mokwanira.

Kuchita masewera olimbitsa thupi pafupipafupi kumathandizanso kupewa matenda monga matenda amtima, kunenepa kwambiri, komanso matenda ashuga.

Muzidya zakudya zopatsa thanzi

Pewani zakudya zomwe zili ndi mafuta ambiri, omwe angayambitse kutentha pa chifuwa komanso kudzimbidwa. Zakudya izi zimakhala zovuta kuzidya, makamaka mukamadya usiku kwambiri. Izi zitha kupangitsa kuti zikhale zovuta kugona.

Njira zochiritsira

Mankhwalawa atha kukuphunzitsani momwe mungapangire malo anu kuti azigona mokwanira. Njira zochiritsira nthawi zambiri zimachitidwa ndi wama psychologist, psychiatrist, kapena wina wophunzitsidwa ndi othandizira azaumoyo.

Awonetsedwa kuti ndi othandiza kapena othandiza kuposa mankhwala ogona. Mankhwala otere nthawi zambiri amakhala mzere woyamba kuchiza anthu omwe ali ndi vuto la kugona. Mankhwalawa atha kukhala ndi izi:

Njira zopumulira

Kupuma pang'onopang'ono kwa minofu, biofeedback, ndi machitidwe opumira ndi njira zochepetsera nkhawa nthawi yogona. Njira izi zimakuthandizani kuwongolera:

• kupuma
• kugunda kwa mtima
• kusokonezeka kwa minofu
• maganizo

Kusamba kofunda musanagone, kutikita minofu, ndi kutambasula kuwala zonse zimagwirira ntchito kupumula thupi ndipo ziyenera kukuthandizani kuti mugwetse usiku.

Chidziwitso chamakhalidwe

M'magulu am'magulu kapena upangiri wa m'modzi m'modzi, othandizira azaumoyo amatha kukuthandizani kuti muphunzire kusintha malingaliro olakwika. Izi zitha kukuthandizani kuphunzira kusintha malingaliro amantha kapena owopsa ndi malingaliro osangalatsa, ndi kupumula. Maganizo amtunduwu ndi othandiza kwambiri kuti mupeze mayendedwe abwino ogona.

Kuletsa kugona

Kuletsa kugona kumafuna kuti nthawi yomwe mumagona ili yocheperako kwakanthawi, ndikupangitsa kugona pang'ono. Mukutopa kwambiri usiku wotsatira. Mukamagona bwino, nthawi yanu pabedi imachulukirachulukira.

Mankhwala owala

Akatswiri ena ogona amalangiza kuwonetsedwa pang'ono kwa anthu omwe amakonda kugona usiku kwambiri kapena amadzuka m'mawa kwambiri. Izi zimathandizira kusintha wotchi yanu yamkati.

Nthawi zina pachaka mukamawala kunja nthawi yamadzulo, kutuluka panja kwa mphindi 30 kapena kugwiritsa ntchito bokosi lowunikira lazachipatala kungakuthandizeni kusintha magonedwe anu.

Lankhulani ndi dokotala wanu

Yesani mankhwala osiyanasiyana omwe mungapeze kuti mugone bwino kuti muthandizenso kugona mokwanira. Lankhulani ndi dokotala wanu kuti mukambirane za kusintha kwa moyo wanu, njira zamankhwala, kapena njira zomwe mungasankhe.