Zomwe Muyenera Kudziwa Zokhudza Phumu Yomwe Imachitika Usiku

Zamkati

• Zizindikiro
• Mwa ana
• Zoyambitsa
• Zowopsa
• Nthawi yoti muwonane ndi dokotala
• Chithandizo
• Kodi malingaliro ake ndi otani?
• Malangizo ogona tulo tabwino

Chidule

Zizindikiro za mphumu nthawi zambiri zimakhala zoyipa usiku ndipo zimatha kusokoneza tulo. Zizindikiro zowonjezerazi zingaphatikizepo:

• kupuma
• kufinya pachifuwa
• kuvuta kupuma

Madokotala nthawi zambiri amatchula kuti "mphumu usiku." Mphumu ya usiku imakhala yofala kwa anthu omwe amapezeka ndi mphumu. Zitha kuchitika ndi mtundu uliwonse wa mphumu, kuphatikiza:

• pantchito
• matupi awo sagwirizana
• zolimbitsa thupi

Kafukufuku wina wokhudza odwala pafupifupi 14,000 akuwonetsa kuti 60% ya odwala omwe ali ndi mphumu mosalekeza amakhala ndi zizindikiritso zakusiku nthawi ina.

Zizindikiro

Mphumu yausiku imagawana zizindikilo zambiri zofananira ndi mphumu yanthawi zonse. Nthawi zambiri, zizindikirozi zimakhala zoyipa usiku ndipo zimaphatikizapo:

• kupuma, phokoso laphokoso lomwe limachitika mukamapuma chifukwa chothinana mozungulira
• kukhosomola komwe kumapangitsa kuti kukhale kovuta kugona
• zolimba pachifuwa
• mpweya wochepa, wotchedwa dyspnea

Mwa ana

Kafukufuku wofalitsidwa adafufuza momwe mphumu yamadzulo imachitikira kwa ana akumatauni azaka 4 mpaka 10 omwe anali ndi mphumu yolimbikira. Inapeza kuti 41% ya ana anali ndi zizindikiro za mphumu usiku. Omwe amakhala ndi vuto la mphumu usiku kwambiri. Amakhalanso ndi zizindikiro zina, kuphatikizapo:

• kudzuka usiku
• kupuma kosasunthika tulo, kapena kupuma kosalephereka komwe kumachitika chifukwa cha mitundu yosiyanasiyana yamatenda obanika kutulo
• parasomnias, kapena zokumana nazo zachilendo mukamagona, kugona, kapena kudzuka, monga:
  • kusuntha kosazolowereka
  • kuyerekezera zinthu m'maganizo
  • kugona
  • kutengeka kwambiri

Kafukufukuyu adatsimikiza kuti zizindikiro za mphumu usiku zinali zofala pakati pa ana omwe ali ndi mphumu. Izi zidawasokoneza tulo komanso moyo wabwino kwa makolo awo.

Zoyambitsa

Madokotala sadziwa kwenikweni chomwe chimayambitsa mphumu usiku. Komabe, zifukwa zotsatirazi zikuganiziridwa kuti zimapangitsa izi:

• malo otsamira pogona
• kuchulukitsa kupanga ntchofu
• kuchuluka kwa ngalande kuchokera kumatope, otchedwa sinusitis
• mahomoni ochepa epinephrine, omwe amathandiza kupumula ndikukulitsa mayendedwe apansi
• milingo yayikulu ya histamine ya mahomoni, yomwe imalepheretsa mayendedwe ampweya
• kuyankha mochedwa, kapena kuchedwa kuyankha kwazomwe zimachitika masana
• kukhudzana ndi zotsekemera monga nthata zafumbi matiresi usiku
• matenda a reflux a gastroesophageal (GERD)
• kupsinjika kwamaganizidwe
• mikhalidwe yokhudzana ndi tulo, monga kulepheretsa kugona tulo
• kutulutsa mpweya wabwino wozizira kwambiri kuchokera ku chozizira kapena gwero lakunja
• kunenepa kwambiri ndi mafuta owonjezera

Zowopsa

Magulu ena a anthu omwe ali ndi mphumu amatha kudwala mphumu usiku kusiyana ndi magulu ena, kuphatikizapo omwe:

• kukhala ndi matupi awo sagwirizana rhinitis
• osapita kuchipatala pafupipafupi
• ali achichepere
• onenepa
• kusuta pafupipafupi
• khalani mumzinda
• khalani ndi thanzi labwino
• ali ndi mavuto am'mimba

Kafukufuku wina wamkulu wofalitsidwa mu chiopsezo chowonjezeka cha mphumu yozizira usiku pakati pa anthu ochokera ku Africa, koma zinali zovuta kusiyanitsa zinthu zamtundu komanso zamoyo.

Nthawi yoti muwonane ndi dokotala

Muyenera kuyendera dokotala wanu ngati muli ndi mphumu ndipo mumadzuka usiku kamodzi pa sabata mutatha kugwiritsa ntchito mankhwala. Dokotala wanu amatha kudziwa zomwe zingayambitse matenda anu ndikuthandizani kusintha mapulani anu. Kuyang'ana mpweya wanu pamtunda woyenda kwambiri usiku kungathandizenso.

Ngati simukupezeka kuti muli ndi mphumu koma muli ndi zizindikiro ngati za mphumu usiku, muyenera kuuza madotolo anu. Ngakhale kuti simungakhale ndi mphumu, dokotala wanu akhoza kukulozani njira yoyenera yothandizira.

Chithandizo

Monga mphumu yanthawi zonse, palibe mankhwala a mphumu usiku. Ndi matenda osatha. Mutha kuthana ndi mphumu yozizira usiku kudzera munjira zosiyanasiyana zomwe zimathandizira mphumu wamba.

Imodzi mwa mankhwala ofunikira kwambiri ndi mankhwala otchedwa inhaled steroids, omwe amachepetsa kutupa ndi zizindikiritso zina za mphumu. Muyenera kumwa steroid tsiku lililonse ngati muli ndi mphumu usiku.

Kumwa mankhwala akumwa tsiku lililonse, monga montelukast (Singulair), kumathandizanso. Bronchodilator yochita mwachangu, monga albuterol kapena nebulizer, itha kuthandizira kuthana ndi zochitika zilizonse zausiku zomwe zimachitika.

Njira ina yochizira mphumu yochoka usiku ndikuwunika zomwe zingayambitse matendawa. Nazi njira zina zomwe mungagwiritse ntchito, kutengera chifukwa:

Chepetsani kupsinjika kwamaganizidwe: Kuwona wothandizira komanso kugwiritsa ntchito masewera olimbitsa thupi monga yoga ndi kulemba zolemba ndi njira zabwino zochepetsera nkhawa. Ngati muli ndi matenda, monga matenda amisala kapena kukhumudwa, mankhwala ena akhoza kukhala othandiza.

Chitani GERD: Mutha kuyamba kuchiza GERD popewa zakudya zomwe zili ndi mafuta ambiri, monga nyama zamafuta, zakudya zokazinga, mkaka wathunthu, ndi chokoleti. Caffeine mu khofi kapena tiyi, zakudya zokometsera zonunkhira, timadziti tina ta zipatso tambiri, ndi zakumwa zozizilitsa kukhosi zimatha kukwiyitsa kum'mero, komanso kuletsa kapena kuzipewa. Mankhwala ogulitsa, monga Tums, Maalox, kapena Prilosec, ndi othandiza pochepetsa zizindikiro za GERD. Ngati njirazi sizikuthandizani, mutha kuchezanso ndi dokotala wanu kuti akalandire mankhwala akuchipatala, monga Axid.

Pitirizani kulemera bwino: Kunenepa kwambiri kumayambitsa chiopsezo cha mphumu yamasana ndi GERD. Kudya chakudya chamagulu ndikofunikira. Sinthanitsani zakudya zodzaza ndi mafuta okhathamira ndi chakudya chamafuta pazakudya zomwe zili ndi zomanga thupi zambiri, mafuta osakwanira, komanso fiber. Katswiri wazakudya zodalirika ndi wothandiza kukaonana, ndipo ambiri a inshuwaransi amayang'anira maulendo amenewa. Kuyamba kuchita masewera olimbitsa thupi ndikofunikanso kuti mukhale wonenepa kwambiri. Yesetsani kuphatikiza zolimbitsa thupi zotsatirazi mu pulogalamu yanu:

• zolimbitsa thupi zolimbitsa thupi
• masewera olimbitsa thupi kwambiri
• kukana maphunziro

Dulani kusuta: Zigamba za chikonga ndi gawo loyamba lothandiza kudula fodya. Kuwona katswiri wokhudzana ndi kusuta fodya kwa gawo limodzi kumatha kukhala kothandiza, monganso kupezeka pagulu lothandizira gulu.

Chotsani zovuta zonse: Nthata zafumbi matiresi anu zimatha kukulitsa zizindikilo zanu usiku. Ndikofunika kutsuka matiresi anu ndi bulangeti nthawi ndi nthawi. Ngati simukugwirizana ndi ziweto zanu ndikugona pafupi ndi chimodzi, zingakhale zothandiza kuti agone kunja kwa chipinda chanu.

Yesetsani kutentha kwa chipinda chanu usiku: M'madera ena, kutentha kumatha kutsika pang'ono usiku. Kuti muwongole kutentha kwa chipinda chanu, yesani izi:

• Onetsetsani kuti chipinda chanu ndichabwino.
• Onetsetsani kuti mawindo anu ndi otsekedwa, otsekedwa zolimba, ndipo mulibe ming'alu kapena zotuluka.
• Gwiritsani ntchito chopangira chinyezi kuti mukhale ndi chinyezi chabwino.

Kodi malingaliro ake ndi otani?

Zizindikiro za mphumu usiku ndizofala ndipo zimadziwika kwambiri kwa anthu omwe ali ndi mitundu yoopsa kwambiri ya mphumu. Zitha kubwera chifukwa cha zinthu zambiri, kuphatikiza:

• Nyimbo za circadian
• kusintha kwa mahomoni
• kutentha kumasintha
• malo ogona

Ngati muli ndi zizindikiro zowopsa za mphumu usiku, mutha kugwiritsa ntchito mankhwala osiyanasiyana:

• Gwiritsani ntchito mankhwala ochiritsira a mphumu, omwe angakuthandizeni usiku.
• Chitani zinthu zomwe zingayambitse matenda anu, monga GERD.
• Sungani malo abwino ogona.

Ngati zizindikiro zanu za mphumu usiku zimasokoneza kagonedwe kanu ndi moyo wanu, ndikofunikira kulumikizana ndi dokotala wanu kapena katswiri wa mphumu kuti adziwe zomwe zimayambitsa ndi mankhwala omwe angathe.

Malangizo ogona tulo tabwino

Kaya muli ndi zizindikiro za mphumu usiku, mungayesere zina mwanjira izi kuti mugone bwino usiku:

• Chotsani pazida zamagetsi osachepera mphindi 30 musanagone.
• Ganizirani kusinkhasinkha ola usanagone.
• Chitani masewera olimbitsa thupi mwamphamvu maola ochepa musanagone.
• Pewani kugona ndi chiweto chanu ngati simukugwirizana nawo.
• Sungani kutentha kwa chipinda chanu.
• Kugona ndi chopangira chinyezi.