Zomwe Muyenera Kudziwa Zokhudza Kugona Kwambiri, Komanso Malangizo 5 Othandiza Kugona Bwino

Zamkati

• Malangizo ogona
• Zomwe zingayambitse kugona
• Zovuta
• Kodi kugona mopitirira muyeso kumapezeka bwanji?
• Chiwonetsero
• Malangizo 5 ogona bwino
• 1. Yesani ndandanda yogona
• 2. Pangani malo abwino ogona
• 3. Limbikitsani zida zanu
• 4. Zindikirani machitidwe anu
• 5. Sungani zolemba zanu zogona

Kodi mumafuna kugona kwambiri?

Mwinamwake mwamvapo kuti muyenera kugona mokwanira usiku uliwonse. Kusachita izi kungakupangitseni kukhala "ngongole yogona," ndipo kumatha kubweretsa zizindikilo zambiri komanso zovuta zaumoyo.

Kodi muyenera kugona nthawi yayitali bwanji? Kugona kumafunikira makamaka msinkhu, komanso ndiwokha. Zosowa zanu zogona zimathanso kukhudzidwa ndimimba, ukalamba, kugona mokwanira, komanso kugona mokwanira.

Ngati simugona mokwanira mungaganize zosintha zina ndi zina pamoyo wanu. Koma ngati izo sizigwira ntchito, mungafune kulankhula ndi dokotala wanu.

Mwinanso mungafune kuuza dokotala ngati mukugona kwambiri. Ndizotheka kupeza zabwino zambiri. Kugona mokwanira kungakhale chizindikiro cha zovuta zingapo zamankhwala. Ndipo kugona mokwanira kumatha kubweretsa mavuto azaumoyo.

Malangizo ogona

Nayi malangizo apano ochokera ku National Sleep Foundation:

Zomwe zingayambitse kugona

Kugona mopitirira muyeso kumatchedwa "hypersomnia" kapena "kugona nthawi yayitali." Matendawa amakhudza pafupifupi 2 peresenti ya anthu. Anthu omwe ali ndi hypersomnia amatha maola 10 mpaka 12 ogona usiku uliwonse kuti amve bwino.

Popeza moyo watsiku ndi tsiku ungaphatikizepo maudindo omwe samalola kupuma kochuluka chonchi, ogona kwa nthawi yayitali atha kumva kutopa kwambiri masana ndikupeza masiku opuma, amagona pafupifupi maola 15 nthawi imodzi.

Mutha kukhala ndi hypersomnia ngati nthawi zambiri mumadzuka pakati pausiku. Simungakumbukire nthawi yanu yonse yakudzuka usiku, koma imatha kukulepheretsani kuti mugone tulo tokwanira tokwanira kuti tikutsitsimutsani.

Hypersomnia imayamba kuyambira ali mwana. Ngati simunakhalepo wotopa nthawi zonse monga momwe mukuchitira pano, mwina mwina mwina zikuchitika. Zamoyo zimatha kutenga nawo gawo. Ngati simugona mokwanira pafupipafupi, thupi lanu lingayesere kulipangira pogona.

Palinso zikhalidwe zingapo zomwe zingakupangitseni kugona kwambiri, monga:

• nkhani za chithokomiro
• matenda amtima
• kugona tulo
• kukhumudwa
• kunyong'onyeka
• mankhwala ena

Zovuta

Kwa anthu omwe ali ndi vuto la kuchepa kwa thupi, kugona mopitirira muyeso kungayambitse mavuto awa:

• nkhawa
• mphamvu zochepa
• mavuto okumbukira

Ngakhale mutakhala kuti mulibe vuto la kugona, kugona mokwanira nthawi zonse kumatha kusokoneza thanzi lanu. Zovuta zina zingaphatikizepo:

• kupweteka mutu
• kunenepa kwambiri
• matenda ashuga
• kupweteka kwa msana
• kukhumudwa
• matenda amtima
• chiopsezo chowonjezeka cha imfa

Anthu omwe amagona tulo atha kukhala pachiwopsezo chachikulu changozi zapagalimoto. Nthawi zonse samalani mukamagwiritsa ntchito zida zolemera ngati mwakhala mukugona kwambiri.

Kodi kugona mopitirira muyeso kumapezeka bwanji?

Ndibwino kuti muwonane ndi dokotala ngati zizindikiro zanu zakugona zimatha kupitirira milungu isanu ndi umodzi. Mukasankhidwa, dokotala wanu adzakufunsani mafunso okhudza kugona kwanu komanso momwe mumakhalira, mankhwala, komanso mbiri yathanzi lanu. Muthanso kukhala ndi mayeso athupi komanso kupemphedwa kuti muphunzire mokwanira.

Ngati kugona kwanu mopitirira muyeso sikungachitike chifukwa cha matenda ena, dokotala angakulimbikitseni izi:

• Voterani kugona kwanu pa Kukula Kwa Tulo Ku Epworth. Muyesa kugona kwanu kuti mumuthandize dokotala kumvetsetsa momwe kugona kumakhudzira moyo wanu watsiku ndi tsiku.
• Sungani zolemba zanu zogona. Mudzalemba zomwe mumagona, monga momwe mumagona, mukadzuka, komanso kuti mumadzuka kangati, kuti dokotala wanu athe kuyang'ana kuchuluka kwa magonedwe ndi mapangidwe. Muyenera kutsatira kugona kwanu kwa sabata musanawone dokotala wanu.
• Tengani polysomnogram. Mudzagona usiku pamalo ogona ophatikizidwa ndi chowunikira chomwe chitha kuyeza zochitika zamaubongo, kuyenda kwa maso, kuyenda kwa mwendo, kugunda kwa mtima, ndi zina zambiri.
• Tengani mayeso angapo obwereza. Mayesowa amachitika tsiku lotsatira polysomnogram. Imayeza kugona kwanu mukamagona masana.

Chiwonetsero

Ngati kugona kwanu kwakukulu kumayambitsidwa ndi vuto la thanzi, kuthana ndi vutoli kungakuthandizeni kuyamba kugona bwino. Kusintha momwe moyo umasinthira kugona mokwanira kumathandizanso.

Komanso, funsani dokotala ngati pali mankhwala omwe angakuthandizeni. Mwachitsanzo, Modafinil (Provigil) ndi mankhwala olimbikitsa kudzuka. Pofufuza za anthu omwe ali ndi vuto la kugona ndi matenda osokoneza bongo, mankhwalawa adawonetsedwa kuti apititse patsogolo magwiridwe antchito komanso kukhala tcheru.

Malangizo 5 ogona bwino

Konzani malo oti mupumule usiku wonse potsatira malangizo awa:

1. Yesani ndandanda yogona

Pita ukagone ndi kudzuka nthawi yomweyo tsiku lililonse, ngakhale kumapeto kwa sabata. Mukamagona ndikudzuka nthawi yofanana tsiku lililonse, mumapangitsa thupi lanu kuyembekezera kugona nthawi imeneyo. Mutha kupita kumapeto komwe kugona kumabwera mosavuta.

2. Pangani malo abwino ogona

Kukhala womasuka kumathandizira thupi lako kugona. Onetsetsani kuti chipinda chanu chogona ndi chozizira, chamdima, komanso chete. Mungafune kuda chipindacho pogwiritsa ntchito makatani. Zolumikiza m'makutu kapena makina okhala ndi phokoso loyera zimathandizira kuzimitsa zosokoneza.

Yesetsani kuchepetsa kuchuluka kwa ziweto kapena ana ogona pabedi panu, ndipo pewani kugona ndi TV, ngakhale phokoso silikuzimitsidwa. Ndipo ganizirani kusinthitsa pilo kapena matiresi ngati ali osasangalala.

3. Limbikitsani zida zanu

Zithunzi zamakompyuta ndi mafoni zimatulutsa zomwe zimatchedwa kuwala kwa buluu. Usiku kuunika kwamtunduwu kumatha kusokoneza kayendedwe kabwino ka thupi lanu komanso kusokoneza tulo. Limbikitsani zida zanu ndikuchepetsa kuwonekera kwanu ku kuwala kwa buluu maola awiri kapena atatu musanagone.

4. Zindikirani machitidwe anu

Kudzisamalira nthawi yakudzuka kudzakuthandizani kugona kwanu. Ganizirani za zinthu zomwe mumadya. Caffeine imatha kukupatsani mphamvu ngati mutadya kwambiri musanagone. Mowa umatha kukupangitsani kugona, koma umapangitsa kuti kugona kwanu kukhale koipa. Tiyi wamchere kapena mkaka wofunda ndiosinthira bwino. Kuchita masewera olimbitsa thupi ndikwabwino m'thupi lanu, koma kuzichita musanagone kumatha kusokoneza tulo tanu.

5. Sungani zolemba zanu zogona

Ngati muli ndi nkhawa zakugona kwanu, lembani za iwo. Phatikizani chilichonse ndi chilichonse chokhudza zomwe mumachita nthawi zonse kuti muwonetse adotolo. Onetsetsani kuti mwalemba kuti mumagona nthawi yayitali bwanji usiku uliwonse, zimatenga nthawi yayitali bwanji kugona, ngati mutagona masana, ndi china chilichonse chokhudzana ndi kupumula kwanu komwe mukuwona kuti ndikofunikira.